Hi! I’m Nicole. I live in Boston with my husband Joe and our little dog Pickles, who loves to steal the show during my workout videos. I’ve been in the city since I graduated from UNC: Chapel Hill in 2010, and am originally from Martha’s Vineyard (my favorite place on Planet Earth).
I started this website in 2012. That was back when it was standard operating procedure to pick two random words, link them with and/+/& and start a blog with said namesake. Now I’m a thirty-something-year-old woman with a website called Pumps & Iron. One day I’ll get around to upgrading to something slightly more professional. 😉
Today, I don’t really consider this site to be a “blog.” It’s a robust resource for all things fitness and wellness, with years and years of workouts, recipes, and health tips.
Fitness Professional
I’m a NASM Certified Personal Trainer, and have been teaching group fitness in Boston since 2014. I’m certified in Lagree Fitness (via Btone Fitness), Spinning and Indo-Row. Currently I’m getting my STOTT Pilates certification, and am absolutely loving this anatomy-driven, contemporary take on classical Pilates. Looking forward to sharing more when I complete that training program.
Every Monday, I post a free workout here and my YouTube channel. There is a ton of variety to be found in these workout archives. I’ve organized them so that you can browse through by workout structure, equipment needed, target muscle group, and more.
If you’re looking for access to more fitness classes, you can become a Patreon member. On the 1st of each month, 6 workout classes are sent out, in addition to a workout calendar. Halfway through the month, bonus videos drop. You can also get unlimited access to all previous months’ workouts.
Aromatherapist
In addition to my fitness training, I am a Certified Holistic Aromatherapist. And before you roll your eyes—no, I am not affiliated with a pyramid scheme essential oil company. I share DIY blend recipes you can make at home; and I strive to educate you on the benefits of essential oils and their proper usage, while being realistic and transparent about their limitations.
Website 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.
Disclaimers & Disclosures
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.
Affiliate links appear on this site, from which I receive some compensation (usually only upon purchase). These do not affect the price you would pay otherwise for said product. An affiliate link disclosure will appear on all blog posts containing them.
Contact
I can be reached by email at nicole@pumpsandiron.com. If you just have a quick question though, I’m most responsive on Instagram. Send me a DM at @nicolepearce.
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!
Thanks, James!
I’m in the same boat as James! Stopped by because of Freshly Pressed but I’m staying because you won me over with your idea of having a 6 pack and drinking one too – I’m in!
Haha well I’m glad we’re on the same page about that!
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!
Thanks, Cheryl! I’m going to check out that supplier right now–just the info I was looking for 🙂
I have a thing for titles and the title of your blog is fabulous. I’m just sayn’…
Thanks! I tossed around a bunch of ideas but knew this one was a keeper 🙂
Saw this on Freshly Pressed and just want to say: working out and beer? My 2 favorite things!
Haha glad we’re on the same page about that! 🙂
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!
I’m so glad you find it useful! And don’t worry, there’s no stopping this blogger haha 🙂
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 🙂
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 🙂
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!
Thank you so much, Llwelleyn! So glad you enjoy my blog 🙂
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.
Aw thank you! That’s so sweet of you to say–made my night! 🙂
Pretty! Nice coding work. Love the layout.
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!?!?!
Betsy
http://thezaleinvail.blogspot.com/
Aw I’m so happy you enjoy my blog! 🙂 The leggings are Nike. They’re sold out on the website, but still check out the selection–they have some uh-mazing, crazy legging prints right now: http://store.nike.com/us/en_us/pw/womens-tights-clothing/7ptZbgdZ8s6Zcj3
Just stumbled across your blog. Love it! Keep up the great work.
Thanks! So glad you found P&I 🙂
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!
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!
Yay!–glad you found me and enjoyed that booty burner (it’s still one of my favorites!)
love this 🙂 ps… it says “diary” in the what you eat part instead of “dairy!” thanks again for all the great tips 🙂
Dangit! Thanks for catching–diaries are definitely not included among the foods I eat haha
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!
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?
Thanks!
Katie
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.
Nicole,
Happened upon your blog…it’s great! Thank you for the info and the insight. I will be checking it out regularly.
Glad you found P&I! Welcome! 🙂
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.
Thanks!
Absolutely! I’ll put together a beginner series for September. 🙂
Do you have an Instagram?
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!
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!
Just found your blog and it so resonates with me- I am also very passionate about fitness, food and fashion. Would love to do what you do!
Hi Nicole! I love your blog and YouTube channel. You are such a breathe of fresh air. Is it possible Thor you to put out an idea for a weekly workout schedule and maybe a 30 day challenge. Maybe a pumps and iron app would be cool. ?
Hi Pumps & Iron Team,
My name is Anuj Agarwal. I’m Founder of Feedspot.
I would like to personally congratulate you as your Pumps & Iron | A healthy lifestyle blog has been selected by our panelist as one of the Top 100 Lifestyle Blogs on the web.
http://blog.feedspot.com/lifestyle_blogs/
I personally give you a high-five and want to thank you for your contribution to this world. This is the most comprehensive list of Top 100 Lifestyle Blogs on the internet and I’m honored to have you as part of this!
Also, you have the honor of displaying the badge on your blog.
Best,
Anuj
Hey there,
i just wanted to let you know, this website is useing your Photo on here i found it by accident:
https://freshedze.com/products/lavender-oil
i dont know if you know about that but i tought i just leave this info here.
Best wishes,
Rina
Thanks for letting me know! What a shady company! I’ll reach out to have it removed.