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: Nicole Nichols :
85 comments
18,848 views
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: Nicole Nichols :
98 comments
42,163 views
As a runner, I often turn to music to keep me entertained and motivated during my training runs and races. I love discovering new running songs (even if "new" only means "new to me"), listening to them, and sharing them with others via my blog posts and Facebook page.
I recently asked people to share their favorite running songs, then created a list of 100 titles, new and old, that keep us on our feet and on pace. List in hand, I asked members of SparkPeople.com, America's #1 weight loss and fitness website, to vote on their favorites, too.
Find out which song took the tittle of best running song, whether your favorite made the list, and how you can download a brand new 60-minute running mix of the top 12 songs (as voted on by runners like you)!
Posted 5/6/2013 12:00:00 PM By: Nicole Nichols :
164 comments
1,056,972 views
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: Nicole Nichols :
93 comments
31,141 views
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: Nicole Nichols :
79 comments
21,683 views
It's been far too long since I've shared some new music ideas for you to update your workout playlists, but reading the New York Times Well blog recently reminded me just how important music is during exercise. Recapping several studies about music's affects on exercise intensity and perceived exertion, one in particular caught my eye. In a small study, male college students pedaled stationary bicycles while listening to popular music that the researchers secretly either slowed down or sped up at random, without the knowledge of the participants. When the music was faster, they pedaled faster, liked the music better, and elevated their heart rates more, yet perceived their workouts as less intense than they actually were. When the music slowed down, exactly the opposite happened.
We all know that some good booty-shaking tunes can make our workouts more fun, which is why I prefer to go for beat and music tempo over "motivation" factor, like how the song makes me feel or whether the actual lyrics are particularly inspiring.
If you want to boost the intensity of your workouts and make them feel easier at the same time, try update your workout playlist with one of these upbeat workout songs.
Posted 5/1/2013 6:00:00 AM By: Nicole Nichols :
211 comments
591,073 views
Sometimes, people can diet and work out and track their calories and do everything right—but still not lose weight. I can't begin to tell you how often members, friends and even acquaintances ask me why they're not losing weight despite doing X, Y or Z. It's one of the most common questions I get as a trainer. Sometimes, the answer isn't that easy to come by.
But usually, when someone seems to be doing the right things but not making progress, a list of possible problems runs through my head. These are the most common scenarios I tend to see that stop people from getting results—and they could be the culprits for your weight woes, too.
So here are a few cold, hard truths about why you're not losing weight.
Posted 4/28/2013 6:00:00 AM By: Nicole Nichols :
102 comments
833,233 views
During the past few years, "green" living has gone mainstream. Words like "carbon footprint" are commonplace and many companies are trying to highlight (sometimes even fabricate) how eco-friendly they are so that consumers will view them more favorably.
I have long considered myself an environmentalist, and the fact that eco-friendly options are more readily available and accepted by the masses excites me. But one thing you may wonder, whether you've considered switching to plant-based cleaners, energy star appliances, organic cotton clothing, or a backyard composter made from recycled plastic is this: Why does "doing good" for the earth have to be so darn expensive? Organic, natural, plant-based, recycled, biodegradable, and fair trade do—for the most part—cost more. And that higher expense, unfortunately, deters many consumers from changing their ways.
I care about the planet, but I also live on a budget and want to save money. Luckily, monetary constraints haven't stopped me from incorporating green products and practices into my daily life. In fact, many of the choices I make actually SAVE me money instead of costing more. If you're willing to spend a little time and think creatively, there are plenty of zero- and low-cost options to green your lifestyle, diet and home. In honor of Earth Day tomorrow, I wanted to share some of the cheap ways you can go green to protect our planet.
Posted 4/22/2013 6:00:00 AM By: Nicole Nichols :
124 comments
26,833 views
I grew up playing school sports and taking phys ed class, so I've been in my share of locker rooms. But now that I'm an adult, the only locker room I encounter is at the gym. And to be perfectly honest, I'm really—I mean REALLY—uncomfortable changing in the women's locker room. I'm beginning to wonder if I'm the odd woman out or if I'm normal after all.
Posted 4/19/2013 12:00:00 PM By: Nicole Nichols :
779 comments
46,400 views
Like many women, I love me some cardio. I like to get sweaty when I work out and feel like I really accomplished something, and almost nothing makes me feel that way like a tough Spinning class or long run can.
But as a trainer (and self-proclaimed cardio lover), I've seen my share of mistakes in and out of the gym.
Cardio does a body good, but if you're guilty of these common cardio crimes, you could be putting your body at risk and undermining your efforts.
Think you're a cardio saint, innocent of any and all offenses? Read on to see if you're guilty as charged!
Posted 4/17/2013 6:00:00 AM By: Nicole Nichols :
102 comments
310,424 views
Dear Old Man Winter,
Why do you keep hanging around? You go away for a few days, letting sunny skies and warm breezes fill your place, making us all very happy. And just when I think you're gone for good, you come back with a vengeance, bringing snow, cold rains, grey skies, and miserable temperatures. Not cool...
You can't keep doing this to us. I think you have outworn your welcome. Time to go away until next year so my friends spring and summer can run the show for a little while. OK? Thanks for your cooperation,
Nicole
Do you feel like I do, waiting impatiently for spring to arrive? Are you tired of winter and ready for some sun? Then put a little spring into your step—and your workouts—with these sunny workout songs. Even if it's cold outside, you can enjoy some warm thoughts with these fun tunes!
Posted 4/12/2013 6:00:00 AM By: Nicole Nichols :
73 comments
42,221 views
I always used to think that if I was skinnier, I'd be happier—not just with my body but with my life in general. Many of us believe that weight loss is the answer to many of our problems and pitfalls. We think that when we lose weight we'll not just feel more confident, but we'll land a mate, improve our marriages, be more successful, have more friends, or just feel happier in general. For a lot of people weight loss—or, rather, being thin—is the golden ticket we've been waiting on.
But many people who have lost any significant amount of weight will probably be quick to tell you that even as a thinner person, life doesn't change that much. You may have lost weight—and that's great for a lot of reasons—but you are likely the same person with the same outlook, same personality, same level of overall happiness. Weight loss alone won't cure you of your body hatred, your lack of confidence, your shy personality or your low self-esteem.
I battled body hatred for many years. It compelled me to diet and exercise until I lost too much weight. I liked the attention I received, but my life really didn't change in any significant way. I still didn't feel like I still was good enough.
Posted 4/10/2013 12:00:00 PM By: Nicole Nichols :
187 comments
99,239 views
We all have those days that we don't want to work out even though we know we should.
When you need a little motivation, look no further.
Here are 100 reasons you shouldn't skip your workout today.
Print, save, pin or "like" this post so you'll have easy access to it on the days you need it most.
100 Reasons to Exercise Now
Posted 4/8/2013 6:00:00 AM By: Nicole Nichols :
201 comments
456,885 views
Whether you're trying to lose or few pounds or maintain your current weight, most exercisers are interested in "burning fat" during their workouts. Of course, the fat-burning benefits of exercise vary based on when and what you last ate, what type of workout you're doing, how hard you're pushing—and countless other factors. On top of that, you've probably heard a lot of conflicting advice about what types of exercises burn the most fat. But I believe fitness professionals can all agree on one thing: The more calories you can burn, the more body fat you will lose. So what can you do to burn more calories and get the results you want?
Today I'll share three simple things you can do to accelerate your workout fat burning, along with three other "techniques" you should avoid.
Posted 4/3/2013 6:00:00 AM By: Nicole Nichols :
81 comments
134,650 views
You put on your sweatpants and baggy T-shirt. Throw your hair up into a ponytail and wipe the make-up off your face. You fill your water bottle and head to the nearest elliptical. Headphones in, you tune out the world, focusing on the show you're watching or that new song you downloaded. You set your sights on the console and the clock, watching the numbers—calories, time, and distance—tick up until you've hit your goal on one (or maybe all three). Get in and get out, that's what the gym is to you. You're not there to talk or make friends. You're just there to get through your routine and go home.
But what if I told you that going to the gym could—and should—be a little more fulfilling? The truth is that having an affair at the gym happens more than you might think. It can change your mind and your body—and how you feel about yourself. If you've been going through the motions lately, feeling uninspired or tied down, then break free from monogamy and bring the excitement back with an affair!
Posted 4/1/2013 6:00:00 AM By: Nicole Nichols :
66 comments
40,292 views
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