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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Reviews of SparkPeople's 'Total Body Sculpting' DVD
I don't have kids yet, but I've heard (and mostly believe) that when you become a parent, you never love anything in the world more than your own child(ren). You will think they're smart and beautiful and amazing little creatures—because they're yours. And if you've ever worked on something with so much passion and time and energy that you thought of it as your "baby"—whether "it" is a thesis, a cause, or even a work project—you've probably felt something similar.
My latest "babies" have been the workout DVDs I've created for SparkPeople. The process of creating a workout DVD is no small feat. Like any project, it becomes a labor of love. It keeps you up at night. It stresses you out at times. It takes a lot of your energy and focus. It becomes a priority above all else and even an obsession. It makes you question yourself and your decisions. But if you're lucky, it grows into something that fills you with love and a sense of pride. After all, it's your baby!
I can say truthfully that I love my Total Body Sculpting DVD for all of these reasons. I'm proud of it and I was integral in every aspect of it, from its conception to its "birth" into the world. But like any parent who thinks their child is great, sure…maybe I'm a little biased. While I love the DVD and think it's relevant and amazing, I can't hold onto this little baby forever. Ultimately, I had to send it off into the world, hoping that everything I did to nurture it paid off—and that others received it with open arms and treat it well.
Posted 2/13/2013 6:00:00 AM By: : 19 comments 26,744 views
Sexy Workout Songs that Celebrate You
With Valentine's Day coming up, we've all been bombarded with messages about love, romance and sex for weeks already. Fortunately, this isn't another one. February may be synonymous with "relationships" but I think it's a great time to think about your relationship with yourself and different, yet still important kind of love: self-love. This is important whether you're single, coupled or something in between.
Many of our readers are working to lose weight and have battled body hatred for a long time. Many who have lost the weight expected that to change, only to later realize that body love isn't about being a certain size: It has to come from within, and you can have it no matter how you look if you just cultivate it. The truth is that we are all worthy of care, respect, love and confidence, and we can all take steps to "own" our bodies, move with confidence, dress with style, and not let fear of what others may think stop us from doing what we want to do, whether that's dancing at that upcoming wedding, joining that gym, wearing a swimsuit, or asking for that promotion.
Exercise inspires that confidence at any size. While I listen to a wide variety of songs when I work out—some with embarrassing lyrics but great beat and others with inspiring messages—I really enjoy listening to workout songs that make me feel good about myself and my body. These encourage me to keep going with my workouts, and the whole thing becomes a virtuous cycle of love and health and fitness and confidence that feeds itself.
So what are these love-your-body songs? I've got 21 that'll make you feel strong, confident and sexy during (and long after) your next workout.
Posted 2/6/2013 6:00:00 AM By: : 113 comments 167,099 views
10 Ways to Melt Mega Calories in Winter Weather
I dread winter weather just as much as the next guy, but this year, I made a commitment to myself that I would stick with my outdoor runs all winter (as long as it's not so cold that it's unsafe for outdoor exercise). Luckily, temperatures in Cincinnati haven't dropped below the upper teens yet, so I'm happy to report that I'm still on track with my goals so far. It's not always easy, but when you're properly dressed and prepared, outdoor exercise doesn't feel cold or uncomfortable at all.
Running this winter has helped me develop a greater appreciation of my most loathed season. These cold, dreary months used to lull me into inactivity and seasonal depression, but this year, winter is becoming fun and enjoyable for me—something I attribute to my winter runs. Now, I no longer dread the temperatures or the snow. In fact, being outside more often seems to have made me more tolerant to the dropping mercury.
I wrote an article about seasonal depression a few years ago, and one of my tips to prevent the winter blues was to make the most of winter—to find activities that get you active outdoors so you can appreciate the season instead of viewing it as a buzz kill. So for those who are struggling to enjoy the winter or get outdoors for a workout, here are 10 ways you can torch calories and make the most of the freeze without setting foot in a gym. And guess what: Most of them are actually FUN!
Posted 2/3/2013 6:00:00 AM By: : 165 comments 119,189 views
The Super Bowl Exercise Game: Work Out While You Watch
The Super Bowl is synonymous with friendly get-togethers and party food. Too bad it usually leaves us feeling weighed down by the time the night is over. This year, let's change that!
Whether you watch the game on your own this weekend or invite a few fitness-minded friends to join you, vow to keep this year's game night healthy with light Super Bowl eats or my favorite: The Super Bowl Workout Game! It's a fun, calorie-torching, muscle-challenging game that you can play (if you dare!) while you watch on Sunday.
Try this workout on Super Bowl Sunday or while you watch any football game in the future.
Posted 1/30/2013 12:00:00 PM By: : 331 comments 158,011 views
5 Full-Body Exercises That Save You Time
When you work out smarter, you don't necessarily have to exercise longer or harder in order to get results. "Lack of time" is the most common reason why people don't exercise, but is that really a good excuse? Truth is: You don't really need a lot of time to get a great workout. Short bouts of exercise—when done right—can give just as much benefit as longer workouts. Don't believe me? Try these 5 moves for just one minute each for a 5-minute workout that has full-body benefits!
Posted 1/23/2013 12:00:00 PM By: : 69 comments 161,170 views
The 500-Calorie Treadmill Workout
It's no secret that I'm not a huge fan of the treadmill. I love to run, hike and even walk with my pup, but I do it all outdoors all year round. Rain, snow, wind, heat—almost nothing can keep me from my outdoor workouts. For me, a treadmill is a "last resort" when I have no other option to get outside.
But I know that not everyone is as gung-ho about outdoor exercise as I am. Many people hate running in the cold or the heat. (Nothing wrong with that.) Others have no other option to work out, especially if they have to be at home with kids or don't live in a safe neighborhood for walking or running. And still some prefer the slightly cushioned surface of a treadmill, which takes away some of the impact of running, making it easier on the joints and even the spinal discs.
Whatever your reason, we've all turned to the treadmill from time to time. And the best way to prevent boredom and get great results from your treadmill workout is to incorporate intervals. Here's a simple workout I developed to help you torch calories with your trusty treadmill.
Posted 1/16/2013 6:00:00 AM By: : 176 comments 1,967,936 views
What Do 300-Calorie Meals Really Look Like?
Wonder what 300 calories looks like? 300 calories look drastically different when you're eating in instead of dining out. Choosing healthier, more nutritious foods--at home and away--means you can eat much more food and still lose weight. Check out these 18 meal comparisons to see for yourself, then forward this post to your friends!
Posted 1/14/2013 6:00:00 AM By: : 754 comments 348,697 views
Tone Up from Head to Toe with 'Total Body Sculpting'
It's here! It's finally here!
I am so excited to officially announce the nationwide release of SparkPeople's newest workout DVD Total Body Sculpting, which is now available at a variety of retail stores and websites, including Target, Sam's Club, Barnes & Noble as well as amazon.com, collagevideo.com and bestbuy.com (among others).
I designed this DVD with my favorite multi-tasking moves to help you get great results in as little as 20 minutes a day. No matter what your level, it is perfect for anyone with a New Year's resolution to get fit or lose weight. These never-before-seen workouts feature 100% all-new exercises that you won't find in our existing video library! The DVD includes three full-body, fat-torching routines (just 20 minutes each) that show three intensity levels for beginner, intermediate and advanced exercisers.
Want to learn more about the workout segments and two great deals you can take advantage of right now?
Posted 1/9/2013 6:00:00 AM By: : 21 comments 28,642 views
10 Cocktails with 150 Calories or Less
If you're planning to celebrate the weekend with a drink, watch out: Many popular cocktails contain more calories than a cheeseburger! To celebrate without adding to your weight, try one of these low calorie cocktails.
Posted 12/26/2012 12:00:00 PM By: : 76 comments 1,159,408 views
13 Fitness Gifts You'll Want for Yourself
This holiday season was different from past years for me in that I actually finished all of my shopping early—almost two weeks ago actually. For once I'm relaxing and enjoying these last weeks of December without the holiday stress of finding and buying those last-minute gifts. But I know that others aren't quite as fortunate. Many of you are still part of the holiday rush, which is why I'm here to help with my own picks for the best fitness gifts for anyone on your list.
Don't panic: You still have a few days to shop before Christmas! The following fitness gifts are all available online and are ready to ship; most are readily available at national chains as well. But even if your shopping is done (lucky you!), you'll find plenty of fabulous ideas here for YOU. After all, you deserve a nice reward for everything you've achieved this year, right? Maybe you'll even get some holiday gift money or a year-end bonus that you can use to treat yourself to a fit gift (or two) to start the new year off right.
Posted 12/19/2012 12:00:00 PM By: : 12 comments 38,664 views
The 100 Best Workout Songs of 2012
It's the most wonderful time of the year! And no, I'm not referring to Santa, cookies or presents. I'm talking about music. It's time for us to crown the mother of all workout songs in our "best of the year" music playlist, which is one of my favorite things to do.
All year long, I've been compiling a running list of the best workout songs that were released (or popular) within the last 12 months. Here, you'll find the top best songs that had people running, Spinning, dancing, lifting and exercising throughout 2012.
But that's not all: This list is the BEST of the best! I asked members of SparkPeople.com, America's #1 weight loss and fitness website, to vote on their favorites. Find out which song took the top spot, whether your favorites made the list, and how you can download a brand new 60-minute cardio workout mix of the top 12 songs (as voted on by exercisers like you)!
or
Download from amazon.com.
Posted 12/12/2012 6:00:00 AM By: : 67 comments 668,629 views
A Dozen Fit, Healthy & Affordable Stocking Stuffers
Do you have holidays on the brain? How about holiday shopping? You're not alone! I love thinking of new, personal and creative gifts to give to others. Usually it takes all the willpower I have to not give gifts early. I just get so excited! And OK, I won't lie…I don't mind receiving gifts from my own wish list either.
If you're looking for a small, but thoughtful gift for a friend or loved one (or even for yourself), I've rounded up a dozen of my favorite healthy products that won't break the bank (and will even fit into your stocking).
Posted 12/5/2012 6:00:00 AM By: : 54 comments 62,221 views
The 100 Best Workout Songs from the '90s
I have a theory about music and it's this: Whatever music you listened to and loved the most during your high school and college years will always be your favorite music of all time. So for myself, all the other early-30-somethings, and everyone else who believes some of the best music ever has already been created, I am thrilled to share the mother of all '90s music lists.
But this isn't just any list. While it includes some of the best '90s songs you can think of, these are the 100 most upbeat dance, pop, rap and rock tracks for exercising. I shared the list with members of SparkPeople.com, America's largest online community of dieters and exercisers, and got them to vote on their favorites so we could name the absolute BEST workout songs from the '90s. (Can you guess which took the No. 1 spot?) Based on your votes, we have created a 60-minute continuous cardio remix playlist of the top 15 songs! You can get the playlist on iTunes for $9.99, or at amazon.com for just $8.99!
Go ahead and burn yourself a mix CD for your walkman—I mean update your iPod or mp3 player—with these "made in the '90s" tunes next time you work out. You won't be disappointed!
Posted 11/28/2012 6:00:00 AM By: : 181 comments 1,821,803 views
Contest Closed: Enter to Win Coach Nicole's Newest Workout DVD!
CONTEST CLOSED. The winners are: AKAFIT, PATDODD, JUDIKED, AIRLINN, YOUTHENING, CAROLTTG, BEN1126, LISAREE1, CLS567, and SASSEGIRL78.
Today is the big day: the official release of my new workout DVD, SparkPeople: Total Body Sculpting!
Amazon.com is the first to carry it, and we have more online retailers and national chain stores who will be stocking the DVD within a matter of weeks, too. So stay tuned for more information on where to buy and some other great deals!
To celebrate the official release on amazon.com, we are hosting a DVD giveaway for our members. That's right: Christmas is coming early for 10 lucky winners! Here's how to enter.
Posted 11/21/2012 6:00:00 AM By: : 70 comments 23,700 views
Torch Calories With the Turkey Burner Workout!
I created this simple, five-exercise workout circuit to get your heart pumping and your muscles moving so you can torch some serious post-Thanksgiving calories. It doesn't use any equipment, and it can be done anywhere, even in a small hotel/guest room! The quicker you move and the more times you repeat the circuit, the higher your calorie burn will be.
Are you up for the challenge? Try it today and then comment below to tell us how you did!
Posted 11/14/2012 6:00:00 AM By: : 211 comments 297,626 views
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