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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This Summer's Hottest Workout Songs
Oooooh boy it is hot out there! With temps in the mid-90s and humidity levels above 90% as well here in Cincinnati, it's a wonder I'm exercising at all—let alone doing it outside! Yet somehow, I'm not alone. In my neighborhood, the walkers, runners and cyclists aren't missing a beat.
Speaking of beats, updating my workout playlist with some new songs has made a big difference in my summer workout motivation. Even when you're doing the same old routine, a new set of tunes can help break up the monotony. And when you're lacking motivation, those upbeat songs can make all the difference in getting your sneakers on your feet and your feet out the door.
Here are some of the fun tracks that have been motivating my summer (2013) workouts during the dog days of summer.
Posted 7/17/2013 6:00:00 AM By: : 49 comments 129,947 views
Burn 100 Calories in 10 Minutes!
People often say that they don't have time to exercise, but I disagree. Everyone can spare 10 minutes a day to work out. One of my personal goals is to do something active every day, even if it's just for 10 minutes. So even on my busiest days, I won't make excuses. And I definitely won't convince myself that 10 minutes is too little to really matter. Ten minutes DOES matter—and it really does add up to big benefits for your body. If all you only did 10 minutes of exercise per day, that's 70 minutes and potentially 700+ calories that you could burn over the course of a week.
So when you're short on time and can only muster a short workout, intensity is key. Work harder for the most benefit and the biggest calorie burn for your buck. Really make those minutes count! Here are tons of workouts that burn around 100 calories (or more) in just 10 minutes, while also strengthening your heart and lungs and helping your blast stress. Now THAT is a worthwhile way to spend a few minutes of your time.
Posted 7/6/2013 10:00:00 AM By: : 143 comments 544,080 views
13 Workout Songs to Celebrate Independence Day
July 4th may be synonymous with vacation, family time and cookouts, but one thing you should also squeeze in to your patriotic celebrations is a little exercise. Most of us have the day off from work, so take advantage of that extra time!
Here are some upbeat tunes that will fit into your workout playlist (or backyard party) on the Fourth.
Posted 7/4/2013 6:00:00 AM By: : 49 comments 94,071 views
You Asked for It: A Workout Plan for BOTH SparkPeople DVDs
Twice the workouts. Two times the fun. Double the results? You be the judge!
Positive reviews continue to roll in for our workout DVDs Total Body Sculpting and 28 Day Boot Camp. (Thank you for that!) Although both of these DVDs feature very different workouts, I designed both of them with one thing in common: to help you maximize your results by combining compound exercises that work multiple muscle groups with calorie-blasting cardio into a single, super-efficient workout . (Phew, that was a mouthful.) And because each DVD has three or four individual workouts that you can mix and match, each one comes with its own workout plan that you can follow to ensure you're using them to get the best results in a safe and progressive way.
But one of the questions I hear most from people following one or both of these DVDs is how to use them together. This is a great question without a simple answer. The best workout plan will work your body in a variety of ways, include both challenging and easier days, and also allow for rest and recovery so you can get stronger and fitter (and stay sane). So I developed a new workout plan that combines the routines from both of our popular DVDs into an effective and easy-to-follow program.
If you have both of these DVDs, you are in luck! Start using this plan now and reap the results! If you have only one of these DVDs, then consider this a kick in the butt to finally go out and get the second title you've been missing. (Here's where to purchase Total Body Sculpting or 28 Day Boot Camp). With a brand new plan to follow, you'll be well on your way to your fittest self yet—just in time for summer. Are you ready for the plan?
Posted 6/30/2013 12:00:00 PM By: : 34 comments 44,948 views
Simplified SparkPoints (and More of Them!)
Good morning, SparkPeople!
Our team has been hard at work on several site improvements that will roll out in the next few months. We are always looking for ways to improve your SparkPeople experience as well as make the site simpler and easier for people to use so that they can continue reaching their goals.
Yesterday and today, you may have noticed a few small changes to your SparkPoints page as well as your Start page that we think you'll be happy about. (Sometimes change can be a good thing!)
Posted 6/27/2013 11:00:00 AM By: : 48 comments 27,235 views
10 Fun Ways to Burn Calories at the Beach
As a person who incorporates fitness into my everyday life—whether I'm at home or traveling—I sure do plan to staying active even when I'm on a relaxing vacation. After all, with no distractions and nothing but free time, what excuse do I have? The more activity you can build into any vacation, the better your chances of returning with all the good things (think souvenirs and memories) and none of the bad (extra padding around the middle). In fact, most people do want to relax and indulge a little on vacation, and that's fine. But planning for extra activity will definitely help you stay on track with your fitness and weight management goals.
While you may think that's boring, I've got news for you: Vacation exercise isn't about the treadmill. There are tons of fun, active ways you can torch calories and get a workout without even realizing it. Here are some of the many activities I can't wait to try during my own vacation (and a rundown of how many calories* each one burns).
Posted 6/17/2013 6:00:00 AM By: : 70 comments 205,808 views
Food Showdown: How Do Sorbet and Sherbet Compare?
If you thought that sorbet and sherbet were the same things, think again! Here's the quick lowdown: Sorbet is made of pureed iced fruits, along with other ingredients (like sugar), but doesn't contain milk. Sherbet is made of fruit juice and sugar, plus some milk, egg white, or gelatin (or all of the above). These two iced treats are both low-calorie and often fat-free alternatives to ice cream and are sold at most ice cream shops. Which cold and fruity treat is lower in fat: Cold Stone's Sinless Raspberry Sorbet or Baskin Robbins' Strawberry Lemonade Punch Sherbet?
Posted 6/13/2013 12:00:00 PM By: : 48 comments 66,248 views
Want the Body of a Fitness Model? Find Out What it Really Takes
My good friend Kelly Booth is a NSCA-certified personal trainer and fitness instructor. We met in college (since we had the same major) and worked together as trainers and fitness instructors during school. Kelly has always been fit. She has toned arms, a trim waist, and can kick my butt in the weight room. She even trained for a marathon and ran it all by herself. Obviously, she's dedicated to fitness.
A few years ago, Kelly shocked her friends and family when she decided to compete in a women's figure competition. Unlike female bodybuilding, figure competitors aren't as muscular—they're strong but feminine. But according to most people's standards, they're still pretty ripped. Kelly looked great and was already fit, so I wondered why she wanted to change her body so much. Even though they look like the epitome of fitness, male and female body builders alike do some not-so-healthy things—food restriction, dehydration, overtraining and more. Luckily, Kelly is a smart girl and an experienced trainer. She also had her best friend on board to train with her, as well as an experienced coach to guide her through it.
Over the course of several months, I watched as her body transformed—she developed larger, stronger muscles; reduced her body fat; increased her definition; and suffered through some major dietary restrictions (I've never felt to guilty about eating in front of someone!) to reach her goals. I'll never forget when she told me, "I have abs now; it's kind of disgusting," she laughed. After seven months of hard workouts and diligent dieting, she placed sixth in her class during her very first competition! Go Kelly!
I realize that most of you probably don't want to be body builders or land the cover of a muscle magazine. But most of you DO want to drop body fat, increase muscle tone and look better. I think we often compare ourselves to the women on magazine covers and then lament about our fat thighs or belly rolls in comparison. But what does it really take to look like THEM? And more importantly, is looking like that worth the suffering it takes to get there? I decided to interview Kelly about her experience, and she told me straight up, without sugarcoating it, exactly what how hard it was to stick to her strict diet, what her workouts were like, and how she felt about her body before and after her transformation.
Posted 6/7/2013 12:00:00 PM By: : 426 comments 870,526 views
50 Good Reasons to Run
I started running several years ago and could barely handle 10 minutes of it. But I kept at it—and I'm sure glad I did. Three-and-a-half years, countless races, and thousands of miles later, "runner" is now a big part of my personal identity. I run in rain, snow, sleet, wind. I run through every season and at every time of day. I run for doughnuts and even through muddy obstacles—for the fun of it. Some may think that's crazy, but other members of this special club understand. When you choose to join (we're always welcoming new members), you'll understand it, too.
To celebrate my fellow runners and the sport that has my heart, I created this list of all the reasons why I (love to) run.
Posted 5/29/2013 6:00:00 AM By: : 181 comments 437,791 views
The 4-Minute Miracle Workout (That Really Works)
Tight on time?
Don't give up on your workout today. If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits.
What is this 4-minute miracle workout?
Posted 5/24/2013 6:00:00 AM By: : 175 comments 323,394 views
7 Fun Ways to Burn Big Calories This Spring
Do you love spring as much as I do? It's so energizing to wake up when the sun is shining, enjoy the outdoors without wearing a coat, and see the green grass and tiny flower buds flanking the streets. Every sunny day, I lament that I'm in the office instead of outdoors, which is why I get outside as much as possible after work and each weekend. When the scenery is beautiful and the temperature perfect, almost any activity—including exercise—seems more fun and enjoyable. Here are 7 worthwhile pastimes that can help you get fit, burn calories and enjoy the outdoors this spring!
Posted 5/17/2013 6:00:00 AM By: : 102 comments 63,623 views
40 Upbeat Songs to Make Your Workout Fly By
I think most exercisers agree that listening to some great music goes a long way when you're working out. It helps increase your energy and motivates you to work harder. In many ways, it even distracts you from the discomfort of exercise so that you'll keep going even when it's tough.
Posted 5/12/2013 6:00:00 AM By: : 254 comments 1,061,076 views
The 15 Best ''But'' Busters
From time to time, we've all let our excuses get the best of us. Willpower can only last so long, and sometimes, the craziness of this thing called LIFE simply wins against our desires to eat right or exercise. If you're reading this, maybe you've let an excuse or two get in the way of your healthy lifestyle goals recently. If you're ready for your goals and dreams to take priority and win against even your toughest excuses, look no further.
I've heard every excuse for not making health a priority. In fact, I've used many of them myself over the years! But more often than not, I talk back to my excuses—and win.
The next time a "but" gets in the way of your goals, change your thoughts to one of these NEW phrases to regain control and stay on track.
Posted 5/8/2013 12:00:00 PM By: : 167 comments 146,552 views
Keep Your Eyes OFF the Prize
If Cincinnati is known for anything (especially among its many runners and cyclists), it is known for its hills. You can't run, bike, hike or even walk very far in this city without encountering multiple inclines, some of which are very steep! That is partly what makes our Flying Pig Marathon so notorious! When I run outside or hit the road on my bike, there is no avoiding the hills. And while many exercisers despise hills, I've come to accept them—even appreciate them. And no, I'm not a masochist.
On my many long runs these past few months (I will be running the Flying Pig half marathon this Sunday), I've climbed a lot of hills and had a lot of time to think about each one. I've realized that we all have our own hills—in running, in weight loss and in life. Whether a hill slows us down or holds us back has less to do with its actual physicality (or our own) and much more to do with our outlook as we approach it.
Posted 5/3/2013 12:00:00 PM By: : 160 comments 82,907 views
Motivated to Move: Exercise to Feel Alive
Whether you're new to fitness or you've been working out consistently for years, we share a common truth: Working out is hard. Some people give up or quit in the face of that kind of adversity, while others say, "Bring it on!" Me? I've always been up for a challenge. It isn't because I long to punish myself or actually enjoy pain (far from it).
In fact, I don't love exercising any more than the next guy or girl. It's hard and uncomfortable, and anyone who says otherwise is lying! There are a lot of things I'd prefer do than work out each day. I would much rather sleep in or relax on the couch with a bowl of ice cream. But the reason I stick with it is because I love how it makes me feel. I may not like the process, but I love the results. Exercise makes me feel alive!
Do you feel alive?
Posted 5/1/2013 12:00:00 PM By: : 118 comments 66,245 views
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