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:
4 Tips to Avoid Exercise Burnout & Stick to Your Plan
January is one of the best times to be a fitness professional. My exercise classes are packed with participants, the gym is teeming with energy, and people have high spirits and good intentions to get fit. It's the second full week in January, and you're still going strong as you pursue your resolutions for the year. But one of the biggest mistakes that I see right now—from novice and seasoned exercisers alike—is overdoing it. Too much exercise—especially when combined with too little recovery—can hurt your efforts.
Recovery is just as important as the workout itself. Without proper rest, you will not get stronger, faster, or fitter. Why? Because when you rest, your muscles do two important things: repair (which helps them get stronger) and prepare (for future workouts by storing the food as muscle glycogen). When you skimp on the recovery time, your muscles tear and breakdown from your workouts, but don't have enough time to rebuild. But proper recovery benefits more than your muscles. Sometimes you need a mental break from working out just as much as you need a physical one. Without it, you risk burning out, which can get in the way of you reaching your goals. So how do you know if you're doing too much?
Posted 1/13/2009 8:13:41 AM By: : 74 comments 55,156 views
Consumer Reports Names Top 6 Workout Machines
Despite New Year's resolutions to get fit, sales of gym memberships are taking a downturn. That doesn't necessarily mean that people aren't exercising. In fact, home workout equipment sales are up, according to Consumer Reports. Their February 2009 issue will feature reviews on fitness products from heart rate monitors to treadmills. Lucky for you, you don't have to pick up the magazine to get a few product recommendations.
Posted 1/9/2009 2:37:52 PM By: : 148 comments 36,271 views
Burn It Off: How Much Jumping to Undo a Bagel with Cream Cheese?
Most mornings, you make time to prepare and enjoy a healthy breakfast. Oatmeal, an egg white omelet, whole grain cereal and fruit-infused smoothies make regular appearances at your breakfast table. But when you're running late, breakfast is often the first thing to go. On those hectic mornings, it's often easier to hit the drive-thru, gas station or coffee shop, feeling famished and ready to give in to temping pastries and or muffins. You try to make a good choice by selecting a whole grain bagel with reduced fat cream cheese while at Panera Bread (or Atlanta Bread Company in some regions). Did you make the right choice or will you pay for it later? Just how much damage will one bagel with cream choose do? Find out how long you'd have to jump on a mini trampoline to burn off this doughy breakfast.
Posted 1/7/2009 10:00:00 AM By: : 264 comments 74,239 views
Steal Kate Winslet's Low-Cost Workout Secret!
Kate Winslet is a talented actor and mother of two. Despite her real-life role as a working mom, Kate is looking slim, toned, and downright fit in recent photos and stories—not to mention her new movies, The Reader and Revolutionary Road. In a recent interview with UK Elle magazine, she calls herself a "pretty average" woman with cellulite, and says that she doesn't have time hit the gym. So what's her fitness secret? You might be surprised to learn that it's something convenient, affordable and within reach of average women everywhere.
Posted 1/6/2009 10:17:23 AM By: : 131 comments 27,236 views
500 Reasons to Join the New YOU Bootcamp Today
If you're resolving to tone up in '09, then I have some news for you. It's going to take hard work, will power, dedication, and some sweat (but not necessarily blood or tears). But you can make it easier—even fun—by joining SparkPeople's New YOU Bootcamp, a challenge that includes a workout plan, built-in support, and motivating prizes!
We created the New YOU Bootcamp Challenge and Contest to motivate and inspire you to reach your fitness goals in 2009. We call it “Bootcamp” not because it’s highly intense, but because it involves daily exercise and commitment so you can get real results.
Posted 1/2/2009 6:45:51 AM By: : 129 comments 9,572 views
Exercise: The New Quit-Smoking Prescription
If you're resolving to give up cigarettes and get active in 2009, you're in luck. Combining these two goals could actually increase your chances of success. Research shows that ex-smokers who start an exercise program after they quit are more likely to kick the habit for good, according to the January/February 2009 issue of Women's Health magazine. How so?
Posted 12/31/2008 7:37:15 AM By: : 80 comments 25,424 views
5 Fun Fitness Goals for When You're Looking for a New Challenge
This time of year, I enjoy reflecting over the past 12 months and thinking about what I'd like to do differently next year. But I'm not the type of person who sets resolutions. I do think goal setting is important and necessary, and that many of the things people strive for come January 1, are worthwhile. But to me, there is something very "serious" about New Year's resolutions that makes them different from other goals.
Posted 12/30/2008 5:00:00 PM By: : 202 comments 33,560 views
Coach Nicole's Fitness Starter Kit DVD Now Available!
When I told you about the SparkPeople's awesome Fitness Starter Kit, your comments were overwhelmingly positive. But we noticed a trend: Many of you had all or most of the Kit's equipment already and wanted to purchase just the DVD, not the whole Kit. Loyal readers, we heard you loud and clear. I'm happy to report that you can now purchase my Fitness Starter Kit DVD in the SparkPeople Store!
Posted 12/24/2008 10:38:41 AM By: : 55 comments 21,456 views
Habits of Fit People: Work Out When You Travel
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: Exercising when I'm traveling. So why does something like this matter?
Posted 12/19/2008 10:51:52 AM By: : 89 comments 27,460 views
What Does it Take to Burn 5 Billion Calories?
We've always known that SparkPeople members are pretty amazing. They're so positive, helpful, and dedicated to reaching their goals. They inspire others with their weight loss successes. And they know how to make healthy living fun and adventurous. But recently, our members accomplished something really BIG.
After years of logging their cardio workouts on SparkPeople.com, our members pushed us over the edge of a big milestone last week: They officially burned over 5 billion calories to date. Now this is no small feat (as you can imagine). It took dedication, a willingness to work out even when life got in the way, and the consistency of tracking each fitness goal and accomplishment. Congratulations to every person who make this possible!
To help you put this into perspective, here's what it takes to burn 5 billion calories:
Posted 12/16/2008 7:22:59 AM By: : 105 comments 19,493 views
Fitness Secrets of Victoria's Secret Angels
Did you tune in to watch the live Victoria's Secret Fashion Show last week? Either way, you've probably heard of the "Angels" who not only model lingerie, swimwear and clothing in catalogs and commercials, but also promote all sorts of the brand's products through a variety of outlets. A recent article talked about how some of the models prepare for the live TV event. Ever wondered what it takes to get the body of a supermodel (besides super genetics)?
Posted 12/10/2008 6:28:44 AM By: : 51 comments 101,496 views
Holiday Gift Ideas for Fitness Buffs from $10 to $100
Why not give the gift of fitness this year? Here are my top 10 picks for every budget. Whether you need ideas for friends and loved ones or want to add to your own wish list, there is something for every exercise enthusiast!
Posted 12/9/2008 10:00:00 AM By: : 68 comments 20,372 views
Double Your Strength by Slowing Down at the Right Time
No, you don't need a trainer or a fancy fitness gizmo to double your strength training results. You can use whatever equipment you have right now (or none at all) and still get a benefit from this research-proven lifting technique.
Posted 12/5/2008 5:53:56 AM By: : 149 comments 27,621 views
Habits of Fit People: Treat a Holiday Like It's Any Other Day
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: Treating a holiday like any other day. So why does something like this matter?
Posted 12/3/2008 11:54:08 AM By: : 115 comments 22,556 views
Should Celeb Bikini Photos Carry a Warning Label?
Scantily clad celebs often grace the covers of fitness magazines, baring their washboard abs, toned thighs and sculpted arms. It's no secret that most of these photos are retouched to add definition, slim away bulk, smooth fine lines, remove cellulite and even out skin tone. Can images like this be good for us? Should readers be warned that what they see and read isn't realistic?
Posted 12/2/2008 1:52:13 PM By: : 222 comments 26,709 views
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