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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Burn It Off: How Many Mall Laps to Undo a Cinnabon?
Do you plan to hit the mall for some deals this Black Friday? Well, be prepared for large crowds and long lines that will keep you there much longer than you anticipate. But even more worrisome than the lines is the mall food itself! It's hard to resist the wafting smells of freshly baked soft pretzels, cookies and cinnamon rolls that are as much a part of the mall as the department stores. And when you're tired, hungry, and stressed out during a long day of bargain hunting, these sweet comfort foods can be pretty tempting. In a moment of weakness, you give in and order a Cinnabon. Just how much damage will one Cinnabon Classic Cinnamon Roll do? Find out how many laps you'd have to walk around the mall to undo this gooey treat.
Posted 11/28/2008 1:26:58 PM By: : 137 comments 94,467 views
Dumbbells + Band = Twice the Results!
I'm all about home workouts using inexpensive equipment. When you have resistance bands, dumbbells and a ball, for example, you've got endless exercise options and combinations for a pretty small investment. But as you get stronger and fitter, your once-challenging dumbbells can become obsolete. Well here's a tip that will help you extend the useful life of your dumbbells and DOUBLE your workout results at the same time!
Posted 11/19/2008 12:37:27 PM By: : 137 comments 58,469 views
Burn It Off: How Much Raking to Undo a Starbucks Pumpkin Spice Latte?
Fall is in full swing, and the holiday season is here! Seasonal treats abound this time of year, and your local Starbucks is no exception. The warm and inviting look (and aroma) of their Pumpkin Spice Latte proves why it's such a popular drink this time of year. Whether you enjoy a daily trip to Starbucks or an occasional one, think before you bite drink. How much damage could one Starbucks Pumpkin Spice Latte really do? Find out how long you'd have to spend raking leaves to undo this hot beverage.
Posted 11/18/2008 7:00:00 AM By: : 144 comments 17,909 views
You Asked: How Do I Tone My Lower Abs?
SparkPeople member BUTTERFLIY recently asked a very common fitness question: "I have a lot of weight under my belly button! How and what can I do to work the lower part of my belly?"
This is a very common complaint for women. We naturally hold a little bit of extra fat on our lower bellies—it's a lot more common (and normal) than you might think. But at the same time, we see so many (albeit unrealistic) images of flat and toned abs on women—and we think there's something wrong with us for not looking the same way. Body image issues aside, there is a two-part answer to this question that might actually surprise you...
Posted 11/14/2008 10:01:26 AM By: : 87 comments 57,899 views
Workout Music: What's on Your iPod Right Now?
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!
Posted 11/12/2008 8:29:59 AM By: : 119 comments 26,247 views
Gear Up: SparkPeople's Fitness Starter Kit
The right gear goes a long way in not only motivating you to work out and reach your fitness goals. You don't want to waste your money (especially in these hard times), and you want to know that what you buy will really work. So when SparkPeople asked me to help create a Fitness Starter Kit for people to use at home, I was all over it! We had three main criteria: It had to be effective, durable and affordable. And trust me on this—it's all that and more! If you're re-thinking that pricey gym membership or want to get fit without going broke, the Fitness Starter Kit can help you reach your goals.
Posted 11/11/2008 12:01:35 PM By: : 117 comments 21,529 views
Habits of Fit People: Develop a Plan B
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: Developing a plan B. So why does something like this matter?
Posted 11/7/2008 6:43:52 AM By: : 75 comments 31,812 views
Burn It Off: How Many Jumping Jacks to Undo a Halloween Candy Binge?
Halloween may be over, but its sweet treats aren't going anywhere for a while. From your child's bucket of loot to the overflowing bowl of goodies on your desk at work, the temptation doesn't end just because October is behind us. Ninety percent of you say that Halloween candy is tempting, according to one SparkPeople.com poll, and about one-quarter of health-minded adults admit to eating at least 10 pieces of fun-size candy, according to a recent poll on FitSugar.com. It's easy to get carried away with these fun-size, which can trick you into thinking they're low in calories just because they're small. One turns into two, then four, and before you know it, you've eaten 10 or more bite-size candies in a single day! How much damage could 10 tiny treats really do? Find out how many minutes of jumping rope you'd have log to undo a Halloween candy binge.
Posted 11/4/2008 12:00:00 PM By: : 67 comments 28,487 views
Grab Your Dumbbells to Work Out Like Britney Spears
Britney Spears is making a comeback! After a couple years of—well, we won't get into that here—she's back on top with new music and an improved look. But Britney's reshaped body hasn't come easy. She's been frequenting the gym, working with a trainer, hitting the dance studio, and, as you'll soon see: strength training. In a newly released video on her website, www.BritneySpears.com, she shows off some of the moves she's using right now to tone up at home.
Posted 10/31/2008 7:00:00 AM By: : 49 comments 32,713 views
Fitness Defined: Active and Passive Recovery
We'll all been there. You just started working out after a long hiatus. You feel proud and accomplished, but wake up the next day feeling so stiff, sore and achy that you don't want to get out of bed! You slowly but surely get on with your day, but every time you have to move, you feel that stiffness (and feel self-conscious as you wobble around, barely able to bend your knees). While it's great to know that you must have done something right for your muscles to be so sore, it certainly doesn't feel right! You wonder: Should I take it easy and skip my workout? The answer is a little more complex than a yes or no. What you should try is active recovery. So what does that mean?
Posted 10/28/2008 7:39:45 AM By: : 74 comments 56,227 views
Habits of Fit People: Create a Workout Playlist
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: Create a workout playlist. So why does something like this matter?
Posted 10/24/2008 6:56:18 AM By: : 105 comments 40,067 views
We Tried It: Gaiam's Balance Ball Chair
As you can imagine, SparkPeople employees are into health and fitness. And even though we are deskbound most of the day (like many of you), we try to make the best of it. You may have heard of people sitting on stability balls at their desks, as a way of engaging their core muscles and improving their posture and getting a little bit of a "workout" at work. But not every office will allow their employees to sit on giant inflated balls, and sometimes the right-sized ball for you just doesn't fit well with your work area. That's where Gaiam's Balance Ball Chair comes in.
Posted 10/22/2008 7:00:00 AM By: : 121 comments 355,702 views
Burn It Off: How Much Walking to Undo a Doughnut?
You know the situation all too well. After eating a healthy breakfast at home, you arrive at the office, only to face a box full of fresh doughnuts brought in by a co-worker. They look good. They smell good. Everyone is enjoying them except you. And even though you're not hungry, you don't want to be the odd one out. "I've been so diligent tracking my calories, staying away from tempting sweets, and hitting the gym," you tell yourself. How much damage could one strawberry frosted doughnut really do? Find out how many minutes of brisk walking you'd have to do at the office to undo that doughnut.
Posted 10/21/2008 6:33:48 AM By: : 182 comments 170,848 views
Renée Zellweger Gets Her Therapy at the Gym
Actress Renée Zellweger is SELF magazine’s October cover girl. In the article, she talks about facing her fears, running for breast cancer awareness, and how her own brush with breast cancer (which turned out to be nothing more than a scare) only reinforced her healthy eating and exercise habits. Here are the highlights.
Posted 10/15/2008 10:00:00 AM By: : 45 comments 23,112 views
Pump It Up: Rockin' 45-Minute Cardio Playlist
Music goes a long way with motivating me to work out. I can't imagine running, teaching Spinning class or even lifting weights without some good tunes to keep my mood and energy levels high.
When I teach classes, music takes center stage. I take a lot of time to create a good playlist and craft a class that follows the speed, beat and mood of the music itself. And now, I'm going to share one of my new playlists with you, along with the great cardio workout that goes with it.
Posted 10/14/2008 11:26:04 AM By: : 83 comments 53,581 views
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