Stuff We Love: Coach Nicole's Fit Summer Picks

The heat is on! But as much as we can complain about it, I am loving every minute of this summer. How about you? I've been enjoying just the right amount of busy-ness and relaxation, and I'm not letting the high temperatures get in the way of my fun—or my fitness.
 
Here are some of the fitness products, apparel, foods and otherwise healthy pursuits that I can't get enough of this season. Hopefully some of them will help YOU stay on track, too!

You Asked: How Do I Pick the Right Size Stability Ball?

Stability balls, which are also called fit balls, Swiss balls, physio balls or exercise balls, are a versatile and affordable exercise tool that will help you develop your core (abs, lower back, oblique) muscles. The balls come in different sizes, typically between 55-75 centimeters when inflated. The size you should choose depends on your height.

Food Showdown: Can Quesadillas Be Healthy?

Quesadillas are little more than pan-fried tortillas filled with lots of melted cheese. Can these Mexican specialties ever be a healthy choice? Applebee's Chicken Quesadilla Grande contains chicken, cheese, crisp bacon and pico de gallo. Don Pablo's Mesquite-Grilled Chicken Quesadilla includes chicken, cheese and pico de gallo, with sour cream and tomatoes on the side. Which item is lower in calories and fat?

The 10 Commandments of Healthy Eating for Parents

It’s as simple as counting to 10!

1. Thou shalt not force, bribe or coerce thy child to eat.
    
2. Thou shalt set a good example by eating at least five fruits and vegetables, three whole grain products, and three dairy servings per day thyself.
    
3. Thou shalt make mealtimes pleasant.
    
4. Thou shalt encourage thy child to help in meal planning, preparation, and cleanup.
    
5. Thou shalt back off when mealtime becomes a power struggle.
   

   Posted 7/22/2012  2:00:00 PM By:   : 39 comments   35,278 views

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The Best Songs to Sweat to This Summer

Summer is in full swing, and if you're suffering from the heat wave that has been affecting so many regions, the thought of sweating through your workouts may be hard to bear. You can do a lot to stay cool in the summer heat (exercising in the shade, putting an ice pack in your sports bra or under your hat, and wearing moisture-wicking workout clothes), but you can only do so much to motivate yourself to get going. If you need help putting a pep in your step, start with your music. It makes such a difference in motivating you to get out the door and keeping your going!

There are so many great songs out right now that I'm having a hard time adding them to my own workout playlists fast enough. To make it easier for you, here are the sweet 16 songs I'm sweating to (and loving it) so far this summer.

You Asked: ''Is It Safe to Wear Wrist or Ankle Weights While Walking or Exercising?''

SparkPeople's fitness experts advise against wearing wrist and ankle weights while doing cardio exercise and other general daily activities. Even though they are lightweight (usually two pounds or less), the risk of injuring yourself by wearing them far exceeds any potential added benefit (muscle strengthening or calorie burning) that you might achieve by wearing them.

Why Men Should Do Pilates

It's no secret that I love Pilates. It's one of my favorite workouts for a number of reasons. It has helped me develop greater core strength, increase my flexibility, manage my chronic back pain, improve my posture, and relieve stress. I truly believe that Pilates can benefit people of all ages and fitness levels. Yet many people think of Pilates as an "easy" mode of exercise or a "gentle" workout that's more for old ladies than it is for fit young men, for example.
 
As a Pilates instructor, I've taught a wide variety of clients, as young as 13 and as old as 75. I've worked with professional dancers, collegiate football players, stay-at-home moms, and triathletes. While women (young and old) dominate my classes, the occasional male finds his way into class. Some have become "regulars," while others are never to be seen again. While I'll never know what makes one guy pursue Pilates and another try it only once, one thing is true: Pilates does benefit men just as it does women.
 
In fact, what people might not know is that Pilates was not only created by a man, but originally intended as an exercise program for men as well. Nico Gonzalez, Cincinnati-based personal trainer, master Pilates instructor, and creator of the DVD "Pilates Playground" explains, "Joseph Pilates himself practiced his method and trained many males.  The practice was very athletic in nature." He worked with German soldiers and helped many of them recover and rehabilitate from injuries using his exercise method.
 
It wasn't until many of the "Pilates elders" (people who studied directly under Joseph Pilates) started teaching that Pilates changed a bit. "Many of these elders were ex-dancers, so they infused the dancer language into the practice," says Gonzalez.
 
While most Pilates practitioners and students these days are women, I wanted to share the experiences of three men I know (including Gonzalez, quoted above) who regularly practice Pilates. These guys all vary in their fitness goals, but all come back to Pilates regularly. Find out what they like about it from a male's perspective.

Food Showdown: Which Chinese Dish is Less Fortunate for Your Waistline?

P.F. Chang's is a Chinese bistro that offers an eclectic variety of options.  There are some good points to Chinese cuisine in general--it's usually stir-fried, it contains some healthy veggies, and portions tend to be smaller (as long as you're not frequenting a buffet).  Here are two popular Chinese dishes that P.F. Chang's has created that definitely have appeal. 
 
The Ginger Chicken & Broccoli is served ''Cantonese-style'' on a bed of freshly steamed broccoli and marinated in a sweet and spicy ginger sauce.  From the vegetarian menu, Vegetarian Ma Po Tofu is a Szechuan dish of crispy silken tofu, also with broccoli.  Many times vegetarian meals are lower in calories and fat than meat dishes, but in this case is "crispy" (fried) tofu still lower in calories and fat than chicken?

5 Reasons I've Never Tried CrossFit

During the last few years, ultra-intense workouts have been gaining popularity—and not just among athletes or hardcore exercisers who are gluttons for self-punishment. Even the relatively unfit and overweight are jumping at the chance to push their bodies to their limits. Why? Some consider it fun. Others feel that is the best (or only) way to really get in shape. Whatever the reason, intense workout programs are attracting a wide variety of participants who have a variety of different goals (whether strength, speed, power, health, muscle tone, weight loss, or looking better naked).
 
By now you've probably heard of CrossFit (the "sport of fitness") or know someone who has tried it. I stumbled upon CrossFit videos on YouTube a few years ago and was immediately intrigued. I would spend hours a night watching people work out competitively and was in awe of their strength and capabilities—not to mention their physiques! I've learned a good deal about CrossFit since then, through my husband and sister-in-law (both of whom are certified CrossFit trainers), friends who do the workouts, and my own research and reading.

As a certified fitness professional with a traditional background (and without any firsthand experience in an actual CrossFit gym), I can certainly tell you that CrossFit is unlike most other workouts and workout programs out there. It strives to be the total fitness package—to help people achieve optimal health and fitness across all measures of strength, agility, speed, power and endurance. (Read CrossFit's full description here.) It combines Olympic powerlifting + gymnastics + plyometrics + speed work + weights + time + competition in a way that continuously challenges one's body in new ways. And although it has a reputation of being intense (which it certainly is, no doubt about it), proponents also claim that it's completely "scalable" to every individual's fitness level.  
 
Sounds great, right? Well, could it be too good to be true?

Sometimes the Littlest People Know the Most

Forget about talk radio, research labs, late night TV, or a magazine rack full of scantily clad cover models. Everything you need to know about fitness and nutrition, you can learn from your kids.

Here are 11 things children can teach you about healthy living:

Food Showdown: Which Nut is All It's Cracked Up to Be?

Nuts have gotten a bad rap as high calorie, indulgent foods. It's true that nuts get more than half of their calories from fat, but the fat in nuts is healthy for you, your heart, and your waistline.  But how do different types of nuts compare to one another? 

Almonds are a healthy source of calcium and make a great snack alone or in your favorite salad.  Walnuts are an excellent source of magnesium, omega 3 fatty acids and vitamin B6.  If you want to get the health benefits of nuts without adding excessive calories to your diet, which of these two should you choose?

Nominate Your Award-Worthy Personal Trainer!

Last year, I was honored to be named the winner of the first nationwide search for "America's Top Personal Trainer to Watch," a contest put on by Life Fitness (a global leader in commercial fitness equipment) and the American Council on Exercise (the non-profit education and certification group). But now it's time to crown a new trainer with the title! Could it be you—or a trainer you know?
 
This year, the contest has gone global, accepting nominations for trainers all over the world, and along with the contest sponsors, Life Fitness and PTontheNet (a world-renowned educational resource for fitness professionals), I'm happy to be serving as a judge in this year's competition. Along with four other judges, we'll be looking for not just credentialed and experienced trainers who deliver great workouts to their clients—but professionals who truly embody health and fitness, promoting it throughout their communities as well.
 
Nominations are ending soon: July 31, to be exact. Find out what the winner will get—and how you can nominate your favorite trainer for the honor.

Quick & Healthy Family Breakfast Ideas

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day—for you, and for your kids. You just spent eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you all need nourishment. Breakfast eaters typically cruise until lunch, while beaming with energy.

Scratch those unhealthy breakfasts. Here are some healthy and quick ideas for the whole family:

Food Showdown: How to Dress Up Your Salad for Less

Ranch dressing is one tasty topper that many dieters don't want to give up.  Unfortunately, the full-fat version can pack up to 120 calories and 12 grams of fat per a measley two-tablespoon serving! Luckily, you can still have your ranch and eat it, too, even while watching your weight: many dressing manufacturers toil over making lower-fat and lower-calorie versions of this creamy sauce that still pack plenty of flavor.

Both of these ranch dressing options are fat-free, but which one is lowest in calories: Hidden Valley Fat-Free Ranch or Kraft Fat-Free Ranch?

Run a 5K in 5 Weeks with SparkPeople's Virtual Race

Running or walking a 5K is a great fitness goal for people of all fitness levels. It's an achievable distance, yet gives you a real feeling of accomplishment! While it does take a few weeks of training to complete that 3.1-mile distance, signing up for a race can keep you motivated and on track with your workout plan, whether you're a novice or seasoned runner.
 
I'm super excited to announce SparkPeople's official Summer Fun Run, a virtual 5K race (you can walk or run) open to anyone. You could win some AWESOME prizes (new workout shoes, "The SparkPeople Cookbook" and more) just by participating, and best of all, it's free! You select your route and simply run the distance the week of July 29. Here's how you can sign up and get access to your free training plan, too!