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.
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Top 10 Reasons to Spark Your Life
Do you love SparkPeople? Would you love the opportunity to meet up with your online SparkFriends in real life or meet our Coaches in person? Are you looking for extra motivation to adhere to your healthy lifestyle or a fun way to jump-start your nutrition or fitness program? Then we have some news for YOU!
The first-ever SparkPeople "Spark Your Life" Convention will take place this May in San Diego, California! We know how much SparkPeople.com helps people reach their goals, find support, and improve their lives, so we wanted to bring the site to life during this special event—and we want YOU to be there!
If you're not convinced, here are the top 10 reasons you should register for the Spark Your Life Convention today!
Posted 3/23/2009 6:57:24 AM By: : 109 comments 12,695 views
How Many Calories does Muscle Really Burn? Not as Many as You Think...
Do you strength train? No?! Well, you know, muscle burns more calories at rest than fat does, so you should build more muscle to boost your metabolism and help you lose weight.
How many times have you heard (or said) something similar yourself? I've heard it (and even said it) hundreds of times myself, mainly because that little fact can motivate people to start (and stick with) strength training—especially women who fear "bulking up" or cardio bunnies who only exercise to burn as many calories as possible. Raise your hand if YOU want to burn more calories while at rest. (I'm right there with you.)
Well, exactly how many calories does that newly sculpted muscle really burn? Not as much as you'd think, according to an article written by fitness expert, Dr. Cedric X. Bryant, the Chief Science Officer for the American Council on Exercise (ACE).
Posted 3/18/2009 6:30:40 AM By: : 151 comments 104,568 views
CONTEST CLOSED: Win Jillian Michaels' No More Trouble Zones DVD
Thanks for entering! The contest is CLOSED, and winners will be annouced soon!
Remember last week when I reviewed Jillian Michaels' new DVD: No More Trouble Zones? I really enjoyed the tough workout, and from the sounds of your comments, you enjoy Jillian's workouts, too!
This week, we're hosting a contest to give away a copy of her DVD, a $14.98 value, to 5 lucky dailySpark readers!
Posted 3/13/2009 11:04:33 AM By: : 3217 comments 18,465 views
Does Organic Food Really Taste Better?
Conventional vs. organic: Which is really better? You hear both sides of the debate all the time. Organic proponents say that their food is better for your health, the planet and animal welfare. Conventional producers say they can produce more food per acre, and that synthetic fertilizers and pesticides are harmless. You could probably find 100 scientists who could each cite 100 different studies for both sides of the "Is organic really better?" debate.
But what about taste? Some people claim that organic food has more flavor than conventionally-grown food. Taste is a subjective thing though—how can you really measure that in scientific terms? Well, a groundbreaking study has done exactly that and the results are in. Which tastes better, organic or conventional?
Posted 3/10/2009 2:00:00 PM By: : 164 comments 42,912 views
Peek Inside the Fridge of a Fitness Expert
While I blog about exercise and fitness most of the time, I still know a thing or two about food. I really enjoy cooking, growing fruits and vegetables in my backyard, and eating healthy foods. After all, food is fuel. It gets me through my workouts (and my long workdays), helping me stay focused and energetic. I thought that some of you might be interested to see what I like to eat, so I took some photos of my refrigerator to share!
In the photos and lists here, you'll probably notice how most of the foods I eat are minimally processed, natural and organic. I feel like I'm investing in my health and my future when I spend money on fresh, high-quality foods, and I believe in the health and environmental benefits of organics. You won't find many mainstream food products with long ingredients lists in my kitchen. But you will find foods that are naturally healthy and delicious!
Posted 2/20/2009 5:00:00 PM By: : 300 comments 32,787 views
Pump It Up: 5 Hot Fitness Tracks for Your iPod
If you're like me, then you need a good soundtrack if you're going to work out. So I'm going to share with you some of the newest tunes on my workout playlist. Then I want to hear from YOU!
Here are five of my new favorite workout songs. Click on each link to listen to a preview (or purchase the mp3) at amazon.com.
Posted 2/18/2009 7:32:44 AM By: : 170 comments 42,710 views
Coach Nicole Spreads the Spark on FOX!
We're all strapped for cash these days, but that doesn't mean we need to let our health go by the wayside. This morning, I appeared LIVE on local (Cincinnati) FOX 19 to explain how to workout at home without spending a lot of money. I mentioned SparkPeople's free fitness resources, our Fitness Starter Kit (available for less than $25 at www.SparkPeopleStore.com), and even our 7-day Bootcamp workout plan! Plus, my co-worker Jenny was on hand to demonstrate a few exercises using a ball and a resistance band.
Want to see the 3-minute segment for yourself?
Posted 2/17/2009 5:22:13 PM By: : 101 comments 13,794 views
Habits of Fit People: Believe in Yourself
You want to be a fit person, right? That's why I'm sharing my own habits for keeping fit and staying healthy in the ongoing Habits of Fit People series.
Here's one that works for me: Believing in myself. OK, I'm not trying to get all new age-y on you, but your attitude really does matter when it comes to creating and sticking with a fitness routine. Beyond personal experience, I've got some research to back me up here. Turns out, the "secret" to starting and sticking with a workout routine may all be in your head, at least according to one recent study. In fact, if you "think yourself fit," you could be 139% more likely to stick to a workout routine!
Posted 2/11/2009 8:19:26 AM By: : 113 comments 29,442 views
Confession: I May Not be Perfect, but I'm Still Fit & Healthy
Last week, I was excited to tell everyone about my Cardio Blast DVD. We received a generally positive response from our readers, most of whom are familiar with the online workout videos that I've done.
Now I know that I don't have the perfect body. I used to weigh a lot more than I do now, and I probably have a good 20-30 pounds on most of the fitness models (yes, they're usually models, not trainers) who lead the workout DVDs that you see in stores. But does that mean that I can't lead YOU through a good workout that will help you reach your goals? I sure don't think so! But then I saw this comment, below my post about the DVD release:
"You need to get those arms toned and get a makeup artist if you want to sell those workout videos in today's competitive market! People aren't going to buy your product if you don't embody the ideal. Hate me if you want to, but it's free advice a marketing professional would charge you money for."
Ouch.
Posted 2/6/2009 6:00:00 AM By: : 1979 comments 70,884 views
Gear Up: SparkPeople's Cardio Blast Workout DVD
I believe that fitness should be fun, accessible and affordable. That's why I've created more than three dozen free online workout videos for SparkPeople. Lately, I've been branching out to create new workouts that you can buy on DVD at The SparkPeople Store. My newest feature has upbeat music and never-before-seen workouts that are all fun and easy to follow. Here's a sneak peek at my newest workout DVD, SparkPeople Cardio Blast with Coach Nicole.
Posted 1/30/2009 7:21:26 AM By: : 90 comments 26,045 views
How to Give Constructive Feedback to a Fitness Instructor
Some people say that those who can't do, teach. But in reality, those who can't teach also teach! If you've ever taken a fitness class or invested in a personal training package, you may have encountered a bad fitness instructor or personal trainer. Sometimes they play weird music. Other times they call you out or embarrass you in front of others. And occasionally, the workouts they lead are just plain bad, boring, or downright dangerous. Poor experiences like these do more than ruin your workout session—they affect your wallet and your motivation to go back to the gym again. Instead of stewing about it or vowing never to return to that 6 p.m. Spinning class (despite the fact that it's the most convenient class for you), I have a five-minute fix that can help.
Posted 1/28/2009 12:00:00 AM By: : 79 comments 36,873 views
Wii Fit: Is it Really a Workout?
"For far too long, video game consoles have limited themselves to being fun and entertaining. But with Wii Fit, the sky's the limit." That's how a parody video made by YouTube user SARCASTICGAMER opens. I recently came across this spoof on the Nintendo Wii Fit ads and just had to share it! Whether you are a Wii Fit fan or don't get what it's all about, I think everyone can appreciate the humor in this video. But all jokes aside, I think it does bring up some valid points that may answer the question: Does Wii Fit count as exercise?
Posted 1/27/2009 11:00:00 AM By: : 637 comments 91,772 views
Burn it Off: How Much Gentle Yoga to Undo the Angry Whopper?
Surely, you've seen the commercials for Burger King's new fast food sandwich, the Angry Whopper. It's just like a regular Whopper, but with even more caloric toppings stuffed between the buns. Onions, jalapenos, pepper jack cheese, and "angry sauce," (their words, not mine) make it "the hottest Whopper ever," according to Burger King's website. If you're a fan of fast food, spicy food, or fast food that's also spicy, then you may be tempted to try this one. But before you bite, ask yourself this. Just how much damage will the Angry Whopper do? Find out how much gentle yoga you'd have to do to undo the wrath of the Angry Whopper sandwich.
Posted 1/23/2009 12:16:12 PM By: : 286 comments 29,388 views
100 Best Workout Songs of 2008: What's Your Favorite?
The January 2009 issue of Fitness magazine recently named their top 100 workout tunes of 2008. I was so excited to see this list, because I'm always looking for new songs to add to my iPod and use in my classes. Find out if your favorites made the list!
Fitness breaks the 100 songs into five categories, which each include 20 of the best songs for Spinning, running, walking, weight training and even yoga. I have to admit that I hadn't heard most of the songs on this list, but here are the ones that I do like from their list:
Posted 1/22/2009 6:30:15 AM By: : 228 comments 156,984 views
6 Ways to Exercise Like a Fitness Pro
Personal trainers are experts on exercise. They know all the best ways to burn fat, tone up and build muscle, which is why a personal trainer is a hot commodity—something on the wish list of many. Celebrities have them. "Biggest Losers" get them, too. And all the rest of us regular people who aren't movie or reality TV stars just wish we could have them. But do personal trainers exercise differently than you do? If you could find out their secrets—free—perhaps you could reach your goals without paying for a trainer yourself.
I recently came across an article from the American Council on Exercise (ACE) that talked about the top nine fitness tricks that professional trainers use to stay fit. Being a fitness pro myself, I thought it'd be interesting to see how many of these things I do, too. And since all of you want to be fit people, you can benefit by incorporating these tips into your workouts.
Posted 1/20/2009 3:04:43 PM By: : 57 comments 16,875 views
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