FitSugar

Fit Tip: Be Seen on Dark Morning Runs and Rides

FitSugar — Tue, 07 Oct 2008 03:00:00 PDT

When I asked yesterday if the dark mornings were making it difficult to work out before work, a few of you mentioned safety issues about running in the dark. I agree with this challenge as I try to fit my runs into days with fewer hours of light. If you can't rearrange your schedule to move your workouts to a brighter time of day, you want to make sure you can be seen by cars, bikers, and fellow pedestrians. Wear light-colored clothes, preferably ones that contain reflector strips. If it's really dark out, a blinking LED vest ($35) will allow you to be seen up to a mile away. If that's a little too much for you, attach this Petzl Safety Light ($15) to your jacket or these Cat Eye front and rear lights ($30) to your bike. Once you have your safety gear on, you'll feel good about working out in the dark.

Fit's Tips: For added safety, find a buddy to run or ride with you. But do remember, just because you are wearing lights and reflectors doesn't insure that you can be seen. Take to the streets defensively and always run towards traffic.

Common Treadmill Woe: How to Avoid a Stiff Neck While Running

Jenny Sugar — Mon, 14 May 2012 12:13:23 PDT

Many people prefer hitting the treadmill to running outdoors, but if you're not careful, along with that toned tush you might end up with a stiff neck, resulting in a nagging headache. Follow these tips the next time you hop on the treadmill to prevent this common running woe.

Keep Your Gaze Forward
One gym perk is its televisions, which allow you to catch up on the news or your favorite TV show. It becomes a problem, however, if your gym mounts its TVs on the wall instead of using individual screens on each machine - if you're looking up and to the right for 30 minutes straight, it's no secret why your neck hurts! Avoid cranking your head upward or all the way to one side by choosing a treadmill directly in front of the TV you're watching. Or better yet, bring in your iPad and place it on the magazine rack of your machine to keep your head directly over your spine. The same goes for chatting with your running buddy on the treadmill next to you - keep the conversation going while looking straight ahead.

Keep reading for more tips on preventing neck pain on the treadmill.

9 Love Lessons I've Learned In 10 Years Of Marriage

YourTango — Wed, 09 May 2012 02:00:36 PDT

We're happy to present this excerpt from one of our favorite sites, YourTango. Today, we have tips for a long-lasting, loving relationship.

As much as we all want to believe that once we find our true love, we'll live out our lives in blissful happiness, reveling in that loving feeling forever, reality is not quite like that. We tend to think that love is something that happens to us, instead of something that comes from us. The truth is that successful relationships take energy, effort and attention from both partners.

This year, I'll be celebrating my tenth anniversary with my husband, and while that's certainly not a record-breaking accomplishment, there are a few things I've learned along the way regarding keeping a relationship healthy, or at least from falling apart at the seams. Here they are:

Touch him. As human beings we all crave being touched. It gives us that sense of being connected to others, that sense of bonding. I'm not necessarily talking about sexual touching, but things like simply touching his forearm when you're talking to him, running your fingers gently through his hair or rubbing his ears lightly when you kiss him goodbye. A little bit of touch goes a long way, and in these hurried modern times, we can all use more than we're getting.
Compliment him. We're all naturally quick to point out our partner's flaws or things they did wrong or could do better, but why is it so hard to comment on what's great about him? Once we get used to each other, the great things become expected and taken for granted. Pick three things that he does really well, and the next time you see him doing one of them, give him a nice little compliment like, "You're so good at that, thank you for taking care of that for us." If you aim to give him one compliment every day it will begin to become natural and soon you'll find yourself doing it even more often. And you'll also find his annoying habits won't seem so bad.
Keep your dirty laundry in your house. If he's done something that really bothers you, and you feel the need to complain to your friends, co-workers, or your mom, bite your tongue as hard as you can. Words spoken in one ear have a tendency to make it to other ears very quickly, and these people will think less of your guy long after you've gotten over it. Mom and Dad are particularly good at holding grudges against the guy that hurt their daughter. If you need to complain, write it down in a journal instead of voicing it, or if you absolutely have to voice it to someone, tell it to your therapist or a relationship coach.
Be a winning team. Look at life's ups and downs as something that you're both in together. If you work together as a team, always looking out for the other, you'll be able to handle whatever comes at you. Just as the various members of a team have different talents, you and your partner have unique talents, so put them to work together to create greatness.
Take him at face value. Know that he is what he is and also know that he's not going to change. Then love him for what he is. Instead of looking at his bad habits as annoying, look at them as quirky traits that make him such a loveable guy. Write down three things that you absolutely love about him on an index card and keep it in your pocket at all times. Any time he annoys you, pull out the card and read each to yourself; you won't be able to stay mad. (If you can't come up with three things that you love about him then dump him and move on. I mean, seriously.)

For the rest of the article, head to YourTango: 9 Love Lessons I've Learned In 10 Years Of Marriage

Written by Jane Garapick for YourTango.

A Reader Shares How She Lost the Stubborn Last 5 Pounds

Fit Community — Tue, 01 May 2012 12:32:40 PDT

FitSugar reader spacekatgal shared this inspiring story of how she dropped those last five pounds during her weight-loss journey. She posted her tip in the RunningSugar community group.

Hey everybody. I realize this doesn't fall under, "Overshare," but I used to be amazingly overweight - 268 pounds, in fact. It's been a long time, like eight years, but there's still residual damage to my body - a really stubborn last 5 pounds.

I had tried absolutely everything to lose it. I have starved myself, I've upped my mileage, I've worked out to the point of exhaustion. I have added tennis and biking onto the end of my workout. Nothing. It took a random bout with food poisoning to teach me what I was doing wrong.

You see, because I used to be overweight, I had a ton of fear in me about my daily run. I never miss it, unless I am so sick I physically cannot complete. Fear is what keeps me skinny, and fear caused me to do the same workout every day - seven miles for an hour at seven miles-per-hour.

Find out which workout helped her lose the last five pounds after the break!

Tips For Springtime Running in the Rain

Kristen Hawley — Sat, 21 Apr 2012 21:06:20 PDT

Spring has sprung and that means moving off the treadmill and into the great outdoors. But since Spring often equals rain showers, an outdoor run could be nearly thwarted by weather. Don't be afraid of the rain - with a few simple adjustments to your normal routine you'll be on your way to a great run, elements and all.

Do not wear cotton. While comfortable, cotton shirts, shorts, socks, basically cotton anything soaks up water quickly, becoming heavy and generally uncomfortable. Stick to wicking materials, and finish your outfit with a waterproof top layer. Check out our Spring running must-haves for wicking gear and rain jackets.
Wear high(er) socks. Speaking of socks, since running in the rain can cause blisters, choose a pair of (non-cotton) socks that reach above your sneakers. I'm not prone to blisters, but one rainy run with too-short socks had me limping to the finish.

Check out the rest of the tips after the break.

Nip Slips and Other Things That Can Ruin a Yoga Class

Jenny Sugar — Wed, 11 Apr 2012 14:33:35 PDT

Just as you can have a bad day at the gym, you can also have a rotten time at the yoga studio. To make sure you always have an awesome experience on your mat, make sure to avoid the following mistakes in your next class.

Excuse me, I think your boob fell out of your shirt: No one is paying much attention to your outfit, but it will cause a scene if a too-loose shirt causes a bit of indecent exposure. Make sure your outfit is made of fabric that fits well, offers coverage, and doesn't have annoying tassels, seams, or extra material to get in the way of your movements. Futzing with your outfit when you're trying to focus on your breath (while also trying to hold intricate positions with your body) is sure to get in the way of a blissful experience.
Puddles on your mat: Sweating in a hot yoga class is all part of the fun, but if you sweat too much on your mat, it's a fall waiting to happen. When wet, some mats are slicker than others, so if you tend to sweat a lot, choose a mat with a grippy surface or place a yoga towel on top. Also bring along a hand towel so you can quickly wipe off your face and get back to your practice. Here are a few of our favorite slipless yoga towels.
That burrito you ate for lunch: Eating right before class means your gurgling stomach may be louder than your breath. Avoid pains and bloating by finishing meals at least two hours before heading to the studio, and if you need a pre-workout snack, choose something light, easy to digest, and low in fiber such as a banana. Check out these tips for choosing the right pre-workout snack.

Keep reading to find out other things that can ruin your yoga class.

From Training Schedules to Meal Plans: Everything You Need For Your First Race

Michele Foley — Thu, 05 Apr 2012 08:10:41 PDT

With the Boston Marathon a few weeks away, race season is just around the corner. And whether you consider yourself new to the running scene or a seasoned vet, it's never too early to start training for one of Summer or Fall's big races. From a 5K and beyond, here are all the tips and training plans you need to make yourself race ready.

The Beginning: 5K
Running 3.1 miles might seem like a daunting feat, but with a plan in hand, the process becomes so much easier. A 5K is considered a gateway race, and once you complete it, you will want to take on longer distances. Here are three posts to help you finish the race:

Get started with our beginner 5K 11-week training schedule. It'll have you running three days a week and cross-training on the side.
Before hitting the starting line, read these tips for running your first 5K.
Once you finish, set goals for a new personal record using these tips on how to run a faster 5K.

Doubling Up: The 10K
Once you have a 5K under your belt, it's time to tackle a 10K. The 6.2-mile race means adding to your weekly mileage to help build up endurance.

Get started with this 12-week 10K training plan.
Longer, harder runs will definitely help you take on those extra 6.2 miles, but you'll also want to follow these specific fitness and diet tips for building endurance.

Learn how to prepare for a half marathon, marathon, and triathlon after the break!

Should Your Child Start Kindergarten Early?

Circle of Moms — Thu, 05 Apr 2012 10:41:13 PDT

Here's another post from our friends at Circle of Moms! Every week, we bring you the best parenting and motherhood stories from our partners at Circle of Moms, including this post from Mo Cooper about the right time to start kindergarten.

Preparing for kindergarten can be overwhelming. While most children start at 5 years old, some public and private schools are enrolling children as young as 4. The decision about when to start kindergarten should depend not only on what is offered in your area, but on your child's abilities and maturity. Here are some questions to think about if you are considering "testing in" for early kindergarten admittance.

Related: Why I Skip Sex

Is Your Child Ready Academically?
Many parents who consider their child to be advanced academically prefer the early start route, and some schools, both private and public, will let them. Ashley F.'s school district allows 4-year-olds who will be turning 5 during the fall months to start kindergarten early. She signed her daughter up based on her academic readiness: "She knows her ABCs, 123s, Colors, Shapes, can write and spell her own name, mine, some other family member names, and a few other daily used words, and can read beginner books."

Jenny started her daughter in kindergarten early (at the age of 4) because she didn't want to underestimate their potential: It worked out fine for Jenny; her daughter excelled in kindergarten; she was reading "off the charts" by the time the year was over, "and was thrilled to be there."

But even if your child is familiar with letters, numbers, shapes, and colors at the age of 4, is she really ready to handle the rigorous curriculum of some kindergarten programs? Cassie C. advises waiting. In her school district, kindergarten is very structured: "Children are pushed very hard to read and write all day (even if they are not developmentally ready). The kindergarten curriculum has become very demanding on young children and can add a lot of undue stress and pressure to a 4-year-old or a newly 5-year-old."

(To find out where your child should be with reading, writing, and math in order to start kindergarten, this article can help: What Your Child Should Know by Kindergarten.)
Is Your Child Mature Enough?
It's hard to predict how any child will handle a major change such as starting kindergarten. You might know your child's technical reading and math skill level, but the social and emotional challenges of kindergarten are hard to predict. This is especially true if your child will be the youngest, or one of the youngest in class. As Lindsay H. says: "Some kids thrive in kindergarten and some struggle but it's hard to know how they will handle it until they are actually in that setting."

Circle of Moms member and preschool teacher Karol D. offers some advice on behavioral skills that are helpful in kindergarten: "The things I try to work on with my class are ability to follow 2-part directions (get a toy and sit on the carpet), [and] being considerate of others' feelings (Jenny is upset because you wouldn't share with her, is that OK?). Lastly, I make certain my class can sit quietly to listen and not be disruptive." Does your child have the maturity to learn in a kindergarten environment?

Some parents advise considering the possibility that your young child could face bullying, even at the kindergarten level. Being younger or smaller than the rest of the kids at their grade level can put a child at extra risk of being targeted by a bully. As Jane H. says, "Size . . . is important. He'll be developmentally behind . . . so when puberty hits, he will be left behind. Tweenagers can be cruel. All food for thought."

Keep reading for more tips on when to start Kindergarten.

Your Cool Nail Art From the Instagram Challenge Day 3

BellaSugar — Thu, 29 Mar 2012 10:22:00 PDT

Wednesday was nail-art-themed for our Instagram challenge, and we must say our readers are pretty talented with a paint brush. We spotted adaptations inspired by The Hunger Games' District 12 and Effie Trinket. There were ombréd tips, polka dots, nouveau French manicures, animal print, and glitter galore. From what we can see, you have been paying close attention to the nail trends for Spring and Fall 2012. But are you ready to get twisted with braids today?

If you're running out of ideas, consider the French braid as a simple fix. Tag #bellasnap to show off your style, and be sure to follow us on Instagram. Tomorrow we will be ending this challenge with one of our runway favorites - bright lips. So dare to wear your hottest reds, passionate purples, and most outrageous oranges.

Source: Instagram users itsastreetlight, sarahstlifer, kthrnwy, and Twitpic user beautybesties1

Alessandra Ambrosio's Secret to a Feel-Good Pregnancy: Staying Fit

Jenny Sugar — Wed, 28 Mar 2012 15:47:23 PDT

Victoria's Secret model Alessandra Ambrosio is loving the third trimester of her second pregnancy and has no complaints. Without experiencing the usual discomforts of pregnancy, she told People magazine, "I feel really good. I love this pregnancy. It's been really easy. I haven't gotten really nauseous or anything." The VS Angel's secret to feeling great is keeping up with her fitness routine. She says,

"I've been very active. I've been exercising. I've been going for walks and doing yoga. Playing with my daughter all the time gets me in good shape I guess."

Alessandra practices yoga to stay in shape while she's modeling, but it's also an excellent way to stay strong, limber, and calm when you're a momma-to-be. While it's so important for an expectant woman to stay active during her pregnancy, here are some things to keep in mind during each trimester to ensure your fitness routine promotes a stress- and injury-free pregnancy.

First Trimester
Even if you were exercising regularly before becoming prego, it's important to get the OK from your doctor or midwife before continuing. If running, swimming, biking, hiking, strength training, and doing yoga were part of your routine, go ahead and continue those workouts, just modify the intensity as needed. Now is not the time to do anything new or more intense fitness-wise (it's best to wait till after baby to start training for that marathon). Avoid contact sports or activities that put you at risk for falling such as rock climbing or horseback riding.

Early pregnancy symptoms such as nausea, sore breasts, extreme fatigue, the need to hit the bathroom more often, and hunger cravings can get in the way of your workouts, but it's important to listen to your body. This might mean walking instead of jogging, taking more breaks, snacking during workouts, or taking entire days off to nap instead. Your body is busy at work growing that little one, so don't worry about toning down your routine. Most women start to feel better in the second trimester, so look forward to working out more regularly then.

Continue reading to find out tips for exercising in the second and third trimesters.