A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as “Coach Nicole.” Make sure to explore more of her articles and blog posts.
Read More of 's Blogs:
6 Reasons to Visit a Pick-Your-Own Farm this Summer
Last week, my good friend blogged about going strawberry picking with her husband and two kids. They visited a "pick your own" farm and picked 20 pounds (yes, POUNDS) of strawberries. All it cost them was 2 hours of their time and about $30.
If you're familiar with how much strawberries cost at the supermarket—and I surely am, since they are my favorite fruit in the world and I wait ALL YEAR for strawberry season—then you know how expensive they can be. One quart of strawberries (approximately 2 pounds of fruit) at the store can cost up to $4 to $8, depending on the season and region where you live—especially if you buy organic, since strawberries are one of the most heavily sprayed crops).
But monetary cost is only one part of the food equation. In truth, these berries often travel hundreds or thousands of miles from the farms where they were grown to the shelves in your supermarket. That has a high environmental cost—but even if you don't care much about that, it still affects the flavor, freshness and nutrient levels of your food. The longer any fruit or vegetable goes from farm to table, the more vitamins are lost along the way. And I won't even get into the taste! When was the last time you ate a vine-ripened, sunshine-warmed strawberry—or any fruit or vegetable for that matter—straight off the plant? If you said "Never," or that you "Can't remember," then my friend, it is time for you to make like a farmer and head to the fields pick your own.
Posted 6/12/2009 11:46:49 AM By: : 172 comments 49,823 views
Join the Fun! Show Your Spark Weekend Starts June 26
SparkPeople's mission is to SPARK millions of PEOPLE to reach their goals—for FREE! You'll never have to pay to use our online tools, trackers or community resources because we think fitness, nutrition and weight-loss information should be accessible and affordable.
Most people, including the SparkNashville Team members pictured here, learn about SparkPeople by word of mouth from their friends, family members, doctors or co-workers. When you tell others about our site, it helps us keep our marketing costs low so we can focus on improving the site even more—without ever charging our members! If SparkPeople has helped you lose weight, tone up, or otherwise make positive changes in your life, we're hoping that you can show your thanks by participating in Show Your Spark Weekend, June 26-28, 2009.
So what can you do to Show Your Spark that weekend?
Posted 6/10/2009 9:00:00 AM By: : 31 comments 9,085 views
Fit to Travel: Suitcase-Suitable Fitness Equipment for Under $11
Even if you're not planning to take a full-fledged vacation this year, travel is a necessity for most of us, whether for work, weddings, or weekend trips to visit family and friends. And since you're pursuing a healthy lifestyle, you know that fitness should be a permanent part of your life whether you're at home or on the road.
Obviously, you can't take your gym with you. Dumbbells, mats, and balls don't always pack well, either. Luckily, there are a few portable pieces of equipment that you CAN pack to ensure you'll get a good workout away from home. Here are three that cost less than $11 each—you may even have them at home already!
Posted 6/3/2009 6:51:09 AM By: : 56 comments 22,190 views
Body Bliss: Turn Every Negative into a Positive
Your thighs are too big. Those fat rolls on your stomach look disgusting. Your butt is as wide as a house. Your breasts aren't perky enough. Your arms need to be more toned. And since you're wondering, yes, that outfit does make you look fat.
You probably wouldn't dream of saying the things above to your friends, let alone your worst enemies! But you're probably guilty of talking like this to the most important person of all. Yourself.
Comments like these may enter your mind only occasionally if you're lucky. But for those who struggle with negative body image or poor self-esteem, these private thoughts occur dozens or even hundreds of times per day. No matter how often you talk down to yourself, the effect is always the same: It hurts you. And it sabotages your weight-loss efforts, your ability to stick to an exercise program, and your well-being, too.
We're all guilty of putting ourselves down sometimes—whether for your appearance, a mistake you made at work or an embarrassing moment. We would never stand for someone else talking to us the way we speak to ourselves on a regular basis. So what do you do about it?
Posted 5/27/2009 6:00:00 AM By: : 157 comments 40,049 views
A Lesson in Failure: How I Picked Myself Back Up
Last year, much to my mother's dismay, I bought a scooter, the photo of which I proudly display on my SparkPage. Scootering (if that's not a verb, it should be) around town has been a fun and eco-friendly way to travel, seeing how my "Buddy" (that's the model's actual name!) gets about 100 miles per gallon and looks oh so cute, too.
But Buddy isn't all fun and games. You see, in Ohio (and most other states, I believe), you have to have a motorcycle permit to drive a scooter, and earn your motorcycle license (endorsement) to get full driving privileges. I took my written permit test last year after buying Buddy, knowing that it would only be valid for just one year. Within that year, I'd have to pass the full motorcycle licensing exam (or pony up the cash again for yet another permit).
If you know anything about motorcycle driving tests, you probably know about their reputation for being challenging. Many people fail the first time. It's not out of the ordinary to drop your bike or fall, to hit cones or stall the engine. Knowing that, I went to the course and practiced one night before testing day. I aced all the maneuvers on my own and felt pretty confident about my upcoming test that weekend. Can you see where this might be going?
Posted 5/22/2009 10:00:00 AM By: : 273 comments 41,610 views
6 Good Reasons to Try Pilates
I never thought Pilates was for me. I saw the Pilates videos, infomercials and classes at the gym, often full of older women in leotards, lying on their backs, moving their legs around in the air. It sure didn't look hard. Where was the challenge, resistance, or weights? And it didn't look very fun either, just lying on the floor for so long. I decided that it wasn't for me and that was that…or so I thought.
After I had been teaching fitness classes for a few years, I started to get bored with my usual strength and cardio classes. I needed something new to keep my interest and enthusiasm. What started as a weekend Pilates workshop for inexpensive continuing education credits (necessary for every certified trainer or instructor) turned into a new passion for me. While I took the training course just for credits, I found out that I really liked this Pilates business, and the more I trained, the more benefits I experienced.
I believe that every person can benefit from Pilates—men, women, athletes, couch potatoes. People of all body shapes and weights. People of all levels of fitness and coordination. It truly does offer something for everyone.
In a new dailySpark series, I'll give you plenty of good reasons to try a variety of fitness endeavors that you may have never considered before. First up: 6 good reasons to try mat Pilates.
Posted 5/20/2009 11:00:00 AM By: : 213 comments 127,438 views
Habits of Fit People: Mix It Up!
You want to be a fit person, right? Now that I've made fitness a habit in my life, I'm sharing my own secrets to keeping fit and staying healthy in the ongoing Habits of Fit People series.
Here's one that works for me: Mixing up your workout routine. So why does something like this matter?
Posted 5/15/2009 5:43:30 AM By: : 80 comments 52,107 views
Gear Up: SparkPeople Fitness Apparel
Recently, I told everyone how new workout clothes motivate me to exercise, and most of you told me that you feel the exact same way! I've been sporting the same tank tops and workout pants (if you've been following my workout videos, you've probably noticed that, too). While I love them, they're becoming worn out from hundreds of workouts (and washes) and I'm ready for something new. I've been browsing online and in stores, but I hardly ever find something that's just right when it comes to material (soft, but sweat-wicking), fit (I like longer tops that don't bare too much skin), and—let's not forget about this—price. Workout clothes can get expensive, and most of us don't have a lot of extra money to spend on exercise gear. I won't spend that kind of money unless it's something truly perfect.
Lucky for me (and you), the SparkPeople store just added 5 new types of high-performance fitness apparel that each meet my criteria above. (I get to test all of them out before we decide to sell them to you; it's a tough job but somebody has to do it). But that's not all—we're also running a special FREE SHIPPING offer (read on for details) for the month of May!
Posted 5/13/2009 10:47:43 AM By: : 108 comments 32,986 views
Confession: I Won't Wear a Bathing Suit in Public
Swimsuit season is almost here, and while I love summer, I downright DREAD the skimpy clothes that come with it. I can handle sleeveless shirts. I'll even sport shorts on occasion. But I am too uncomfortable with my own body to wear a bathing suit in public. Call me prudish, but we don't parade around in our underwear in front of strangers, so why do we wear bathing suits that leave about as much to the imagination as a bra and panties? Doesn't anyone besides me think that's a bit odd?
I admit though, I don't avoid the pool or the beach because of prudishness (although that could be a tiny part of it). The real reason is that I'm embarrassed to wear a bathing suit in public, and that self-consciousness has kept me from doing so for 8 years!
Posted 5/1/2009 8:00:00 PM By: : 482 comments 186,812 views
Coach Nicole Has One Cool Career, Says Local Paper
A few weeks ago, I received an email from a local reporter who wanted to interview me for a feature story about cool careers. The reporter's co-worker is an avid SparkPeople member who suggested that she interview "Coach Nicole" at SparkPeople. I was flattered! Of course, I think I have an awesome job, but I didn't know that others felt the same about it as I do.
The story, "10 Cool People, 10 Cool Careers," published yesterday in Cincinnati's Cin Weekly paper, featured 10 young professionals who love what they do. Like Stepfanie, working at SparkPeople is my dream job, so I was excited to talk about my "cool career" and Spread the Spark at the same time. Here's a link to the article, as well as some behind the scenes info that didn't make it into the story.
Posted 4/16/2009 10:05:58 AM By: : 118 comments 16,147 views
New Fit & Fresh Nutrition Products in the SparkPeople Store
A few months back, I reviewed some portion control products from Fit & Fresh. We were so impressed that we decided to partner with Fit & Fresh to develop some healthy eating "kits" for our members, which are now available in the recently updated SparkPeople Store! While Fit & Fresh's products are available online and in stores, these kits, developed exclusively for SparkPeople, are more affordable. SparkPeople sells these kits at a fraction of the retail cost you'd pay to buy the same items elsewhere! Plus, every purchase you make at SparkPeopleStore.com helps SparkPeople remain a free resource for millions of people!
If you've been struggling to control your portions or need better tools to pack healthy lunches and snacks when you're on the go, check out these four portion-savvy kits for yourself!
Posted 4/7/2009 3:36:05 PM By: : 161 comments 39,539 views
Coach Nicole Reveals Her Workout Routine
Most fitness experts and trainers have super-toned bodies that are sculpted (I can only assume) by many hours in the gym. How do they do it? How much time do they really spend working out?
I can't speak for them, but I can tell you what I do to stay in shape. My routine isn't crazy or impossible—it's pretty balanced. I'm always preaching about the importance of moderation and that is what I strive for when I work out. For me, it's not about how many calories I burn (in fact, I don't pay any attention to that), and it's not about trying to look better (although it's a nice perk, I've learned that focusing on the fitness instead of my appearance yields better results). It's about strengthening my heart, muscles, and bones. It's about feeling better about myself, maintaining a healthy body weight, and setting aside a small amount of time for myself in a day that's otherwise full of helping others. In fact, I exercise for all of the same reasons as most of you. So are you ready to see what my weekly routine is like?
Posted 4/3/2009 4:11:12 PM By: : 128 comments 26,603 views
4 Ways to Reignite the Spark This Month!
SparkPeople is happy to launch our springtime Reignite the Spark campaign, which encourages you to strengthen the connections you've made with other members and provide encouragement to members that might be having trouble. We saw some great success with last year's Reignite the Spark campaign, and as SparkPeople member, YOUR help is crucial to its success this year, too!
Posted 4/2/2009 6:44:28 AM By: : 42 comments 12,904 views
Has the Recession Affected Your Workout Routine?
I teach a noon Pilates class at a nearby gym every Monday. While the number of students in this midday class varies, I usually have between one and four students who come to the class regularly. I attribute the low attendance to the time of day, assuming most people can't get away from work for a lunchtime workout. My hunch has proven right on "bank holidays," when attendance spikes up since people aren't at work. Recently, I've noticed another kind of student coming to class in the middle of the day: adults who lost their jobs due to the poor economy.
I saw a new face one day and struck up a conversation with this new-to-Pilates student, a middle-aged woman. She told me that she was recently laid off. Joining the ranks of the unemployed, she had more free time on her hands, saying, "I figured I could either get fat or I could get fit; so I chose to get fit!" What a positive attitude! But I didn't see her the next week or any week thereafter. I had wondered if she found a job, if she didn't enjoy her first shot at Pilates, or if, perhaps, she cancelled her gym membership to save money.
That led me to wonder: Has the recession affected your workout routine?
Posted 4/1/2009 10:00:00 AM By: : 144 comments 12,057 views
Discover the Perfect Workout for Your Fitness Personality!
Dragging yourself to Spinning class each night? Having trouble waking up for those morning workouts (you know, the ones you vowed to stick with this time around)? Tired of walking on the treadmill by yourself?
Having difficulty sticking to a fitness routine is a reality of most of us. If it were easy to exercise regularly, we would all be the epitome of fitness! Here's a new idea: Stop blaming yourself for lacking the willpower to stick to it. Instead, blame your workout! If you're trying to force yourself to take fitness classes or clock in 2 hours a day at the gym, your workout—not yourself—could be the problem. How do you know?
Ask yourself this question: Do your workouts fit your personality?
Linda Shelton, a veteran author, editor and fitness expert, has identified five distinct personality types for exercisers. And she should know. With over 25 years in the fitness industry and a recent induction into the National Fitness Hall of Fame (yes, that does exist!), she used her experience to define the five fitness personalities , which she recently presented at the American College of Sports Medicine's Health and Fitness Summit. Put simply, stop working against your true nature and use it to find the best workout for you.
Are you ready to find out which of the five types is most like you (and how you can use that knowledge to find your perfect workout)?
Posted 3/27/2009 12:00:00 AM By: : 364 comments 67,443 views
‹ Back Read More Entries ›
