So you’re looking to learn more. About the blog? About me? About working together? About what happened on this week’s episode of The Bachelor? Let’s narrow it down and get you the info you need…


I’m Nicole. I grew up on Martha’s Vineyard, went to college at UNC: Chapel Hill, and now live in Boston. I’ve always loved writing, and after college, got a job working as an Editor. While stringing together sentences is great and all, I was also intensely passionate about health and fitness (and fashion), and started Pumps & Iron as a way to meld my interests together. Although it was only meant to be a hobby, this little blog started to grow in popularity, and suddenly I was faced with the real possibility of turning my love of health and fitness into an actual career.

No longer doing the ol’ nine-to-five thing, I got my Personal Trainer Certification from NASM, and am in the process of training to teach fitness classes in and around Boston, while still focusing on Pumps & Iron. I’ve never been happier!



What does your weekly workout schedule look like?

My weekly workout schedule varies all the time—I love switching it up! The length and type of workout(s) I do each day depend on my schedule, what I’m in the mood for and what projects I’m working on for Pumps & Iron. To give you an idea of what that looks like, I do a regular My Week in Workouts blog post that breaks down a random week. You can check them all out HERE. 

What is your diet like?

I’m an everything-in-moderation (including moderation) girl. I don’t stick to any strict rules, but am dairy-free except for the occasional bowl of ice cream or sprinkle of cheese on my salad. You can read more about why I nixed the dairy HERE and HERE. I also try to limit the amount of meat and gluten I eat, and I start almost every day with a juice (I do weekly juicing posts on Sundays; you can find them all HERE).

That’s a general overview of how I eat, but I also do a What I Ate Wednesday food dairy post once a month that shares everything I ate in a day. You can check all those out HERE.

How do you make your workout tutorial image collages?

I do basic photo editing with iPhoto (cropping, adjusting color balance and lighting) and then I use Adobe Photoshop Elements to resize the images and arrange them all together with text in a tutorial collage.

What are some of your favorite blogs to follow?

I read so many awesome blogs that it’d take up my entire sidebar if I listed them all! And with some blogs I follow, I don’t even read them—just love the pictures. I use Bloglovin’ to keep up with them, so you can check out my profile THERE to see what my daily reads are. As you’ll see, they run the gamut—fitness blogs, food blogs, fashion blogs, personal blogs, lifestyle blogs, photography blogs—everything.



While I am a NASM Certified Personal Trainer and stand behind the effectiveness of all the workouts I post, when you try them at home or at the gym, you’re doing so at your own risk. Unless I’m right there with you monitoring your form and taking into account your current level of fitness and physical limitations, I can’t take responsibility for any injuries or accidents that may occur.



Sometimes kickass companies send me free clothing, workout gear, snacks and other goodies, which I then wear or feature on Pumps & Iron. This exchange, albeit a pretty sweet blogging perk, doesn’t affect my review of the product—my opinions are my own, and I promise to keep it real with you. I’ll also always let it be known that I received the item for free, either by explicitly saying so in the blog post, or by adding a “c/o” (courtesy of) in front of the product.

Affiliate links appear on Pumps & Iron from time to time as well, from which I receive some compensation (usually only upon purchase). They’ll only pop up when fitting, and I never alter the content of my blog posts around links—unless of course it’s to offer you all a great deal or discount off a product I love. I appreciate your support, as there are hungry mouths to feed around here (most notably, mine).

Privacy Policy
You’ll notice a couple ad units in the side bar and top part of Pumps & Iron. These allow third-party companies to serve ads and/or collect certain anonymous information when you visit the blog. These companies may use non-personally identifiable information (browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other sites in order to provide advertisements about goods and services likely to be of greater interest to you.  For example, if you were shopping on Amazon before coming to my blog, you might then see an Amazon ad on your screen (it’s called target re-marketing and used on almost every single site you visit). To opt-out of this type of advertising, you can visit  http://www.aboutads.info/choices.



You can reach me via email at pumpsandiron@gmail.com. Or, you can hang out with me here:





  1. Hey Nicole,
    Good to meat you. Saw your medicine ball workout blog on Freshly Pressed and it caught my eye. Look forward to following your blogs! Cheers!

  2. Beer isn’t good…Its Great! Tony the Tiger great. Ya just have to watch those pesky calories, beer can be a meal in a glass, if you know what I mean. I really like your blog, I have been a fitness/yoga instructor for years and love the medicine ball and kettle bells. You could consider ordering them from a distributor, the one that I use is PowerSystems ( http://www.power-systems.com/ ), there are other sites as well that sometime waiver the shipping. Its a wonderful blog and congrats on FP!

  3. I have a thing for titles and the title of your blog is fabulous. I’m just sayn’…

  4. Saw this on Freshly Pressed and just want to say: working out and beer? My 2 favorite things!

  5. Hi Nicole :)
    also saw you on freshly pressed and i was interested. I’m always trying to find exercises and routines on the internet-yours are perfect for me! Keep blogging!

  6. Recently found your blog and I am already hooked! Plus, I love that you’re from MV – I go there every summer and my cousins grew up there. Best place on earth.

    • It makes me so happy to hear others say they share my same love for the Vineyard–it’s such a special place! And the year-round population is so small that depending on how old your cousins are, I bet I know them :)

  7. I just found your blog through Face Book, and love the workouts your posting. What really got my attention was the medicine ball work out, it looks like something I’d enjoy doing.

    One thing I NEED to know…how the hell do you still have your beers? That is killing me!

    • Thanks, Henry! I’m so happy to hear you’re liking the workouts. And when it comes to beer, I stick to this rule: Everything in moderation, including moderation. I only drink a couple times a week and never enough to feel sluggish the next day. But if I happen to have a few too many on an occasional Saturday night and am too tired to workout the next day, it’s not the end of the world :)

  8. I’ve nominated you for the One Lovely Blog Award as well as the Sunshine award, simply because you’re pretty gosh darn amazing. I love your blog and always enjoy reading it!

  9. I just thought you should know, as an overweight girl, I think you have an absolutely amazing body, and I think you are stunningly beautiful.

  10. Pretty! Nice coding work. Love the layout.

  11. Just found your blog, someone posted a pic of your 20 min arm interval workout and really I was like holy $%&^ I need those leggings! Then I started poking around and Im in love! Im on a weight loss journey myself and have found great inspiration here! Cant wait to start reading regularly!! Oh, and where’d you get those leggings!?!?!

  12. Just stumbled across your blog. Love it! Keep up the great work.

  13. A friend told me about your blog and I’m SO glad I found it. I’m surprised I hadn’t come across it earlier through Fitfluential or other bloggers I read. I just spent way too long looking through all your old posts. Can’t wait to try some of your workouts soon!

  14. Hi! I found your 25 minute Booty Workout on Pinterst and let me say, as a woman who loves leg/glute day, this workout drained me! Thank you and I look forward to exploring your blog!

  15. love this :) ps… it says “diary” in the what you eat part instead of “dairy!” thanks again for all the great tips :)

  16. Hi! I just found your blog doing an internet search (“should I refrigerate rose hip oil?”) and also loved checking out your workout posts. I am a mom of two small children who just started preschool, and I joined a gym. I’m so excited about a little “me time” and losing the weight I’ve gained since I got married, realistically about 45 pounds. In my twenties I never had to workout, now I have no idea where to start. I see a lot of fit people at the gym doing cool workout moves like burpees and mountain climbers, and I am mortified to get out on the floor and try them. I would love some simple routines that will get the ball rolling and help me build some confidence. I’m not sure if I should work out a different area on different days, or do full body workouts? Where does cardio and hot yoga fit in? Its so confusing, and I can only get to the gym 4-5 times a week.
    Could you do a post for beginners?
    I would love some ideas! Thanks for inspiring me, you look fantastic!

    • Hi Janie! Thanks so much for the sweet words! :) Getting into the groove of things with workouts can be overwhelming, but the number one thing to focus on is finding a routine that works for YOU. If you don’t enjoy what you’re doing, you won’t stick with it. Maybe that means yoga 4 times a week, maybe you only enjoy it once a week. I’d encourage you to try out a bunch of things and find what you like best. And group classes can be a great option for beginners because you get some instruction without paying for a personal trainer. As for strength training and cardio frequencies, start with 3-4 strength training sessions a week. Cardio is something you can do more frequently. Maybe you do just 15-20 light minutes on the treadmill on a day you’re also doing strength training, and then dedicate another day to a longer cardio session.

      I get a lot of questions like this so will definitely start doing more posts geared towards beginners!

  17. Hey Nicole!

    I love your blog! Thanks for all of the great workouts. I have been doing your workouts for about a year now and I love them. I usually alternate between running and working out to something you have created. Recently I have had a foot injury and I have to stay off of my feet for the next couple weeks. No running, no lunges, nothing where I bend my foot in any way.

    Do you have any ideas for a cardio workout where I can stay off of my feet? (Aside from riding the stationary bike. It’s fine but super boring.) I’ve been doing lots of your core and arm workouts, but I would love something that is more cardio based and will get my heart rate up. Any ideas?


    • Hey Katie! I actually get a lot of requests for workouts that can be done while healing foot/leg injuries and am working on a few for the blog. You don’t realize how much we use our lower half for cardio until you’re trying to make a sweaty workout without it! If you can bear weight on your foot, boxing workouts might be a good choice in the meantime–hitting a bag is SERIOUS cardio work. Rowing is a great alternative to the stationary bike as well, but it might both your foot to push off the machine with each stroke.

  18. Lisa Slavick says:


    Happened upon your blog…it’s great! Thank you for the info and the insight. I will be checking it out regularly.

  19. Hi Nicole,

    I really enjoy your blog. Is there a chance that you could do a more beginner series of at-home workouts that require little equipment and less advanced exercises? I would be really grateful as I am near the beginning of my journey.


  20. Lauren Bearden says:

    Do you have an Instagram?

  21. Awesome info, Nicole! Thanks so much for sharing! I’m looking to get NASM certified, but I’m not sure if this is the correct path for me or not based on reading your BLOG about the certification. It sounds like it will be a good foundation, but here are my main interests in getting certified:

    1. Have a better overall understanding of fitness and be able to provide the best possible advice possible to anyone I work with or provide advice to about their fitness goals (NASM – great)
    2. To help me know how to better achieve my personal goals (design workouts for me based on my current goals – increase mass, tone, shaping, etc).. Not sure/clear if NASM would be the right one on this – what do you think?

    Thanks so much for the advice!

  22. New reader here and loving what I’m seeing so far!
    Found my way here from Pinterest and your slow cooker Mexican chicken recipe… can’t wait to cook it up later this week!

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