FitSugar

A Week In Review: FitSugar roundup

FitSugar — Sat, 07 Apr 2007 04:00:00 -0700

Before you eat too many pieces of Easter candy, you might want to read this breakdown of your favorite Easter candy.

Here are some suggestions on how to create a Healthier Easter basket.

Do you cheat at the gym?

Looking to get fierce? Try this yoga pose - fierce.

I am curious - Would you buy weight loss lip gloss? Vote on the poll and let me know what you think.

Gabby Reese has some words for you - grow up

Looking for a free and easy way to do a yoga class at home. Check out YogaToday for hour long classes.

Do you know how much sun you need to get your rays of Vitamin D? Take sunshine quiz and test your knowledge.

Confused if you have an allergy or a cold. Read this post on the symptoms hopefully it will clear things up for you (literally).

Looking for a new gym bag? Here are a couple of really cute bags by Nike.

Curious about the differences between running on a treadmill and running on the road? This post should clear it up.

Don't worry if fashion mags make you feel bad about yourself. They have that effect on everybody.

Here's a list of 8 ways to lasting weight loss.

Looking for some cardio inspiration? Here's a track workout with intervals to help you get your heart rate up.

Strike a Yoga Pose: Fierce

FitSugar — Mon, 02 Apr 2007 12:30:00 -0700

Now that we've learned Ashtanga Yoga's Sun Salutation A, we can move onto the poses in Sun Salutation B. It begins with a pose called Fierce. You might have also heard it called Chair pose.

I love this pose because it really works your core muscles, quads, and glutes. It also stretches out your calves, so if you're a runner or love wearing high heels, this pose will do wonders for you.

Begin at the front of your mat in Mountain pose.

As you inhale a breath, bend your knees, drop your hips, and lift your arms up overhead. Now you're in Fierce pose. That's it.

Try to shift some weight into your heels and tuck your tail bone in (don't stick your butt out). In Sun Salutation B, you hold this for half a breath, but you can also stay in this pose for 5 or more breaths.

Fit's Tips: I like to hang out in this pose and practice lifting up my toes (keeping weight on the ball of your foot) for a few breaths, and then lifting up my heels for a few breaths. This pose can quickly feel intense, which is another reason why I love Fierce pose - I love to "feel the burn."

Yoga Video: Fierce Sequence

FitSugar — Fri, 16 Nov 2007 10:15:00 -0800

If you love squats, hiking, climbing stairs, and other exercises that make your thighs and buns burn, then this is the sequence for you. It starts with Fierce pose, which you'll recognize from Sun Salutation B, and moves on to some variations that are sure to strengthen your lower body.

Music: "Devata" by Material

Courtly Fashions: Looks From the US Open

FitSugar — Fri, 11 Sep 2009 05:00:21 -0700

Readers, you might be wondering why fashion maven Anna Wintour is gracing the pages of FitSugar. It is because this shot of her, with her hair slightly askew, is from the US Open. Anna is a tennis fan, and the style and sport intersection doesn't end there, so check out this US Open fashion slideshow. After all, what's not to love about short skirts and fierce athletes?

View Slideshow ›

Strike a Yoga Pose: Twisting Goddess

FitSugar — Mon, 08 Jun 2009 03:30:00 -0700

After channeling your inner strength with Goddess pose, it's time to try this variation. Not only will it tone your quads, glutes, and core, but it will also increase flexibility in your shoulders.

Sanskrit Name: Parivritta Utkata Konasana
English Translation: Revolved Fierce Angle Pose
Also Called: Revolved Goddess or Twisting Goddess

To learn how to do this pose read more.

Stand at the top of your mat in Mountain pose.
Step open to the right, opening your legs about three feet apart. Turn your heels in.
Bend your knees coming into wide squat until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
When you're ready, lift your arms up, bending your elbows so they are at 90 degree angles, and open your palms away from you, coming into Goddess.

Now rest your right elbow on your right thigh and either raise your left arm over your ear, or reach it around your lower back and clasp your fingers around your right inner thigh.
Hold here for five deep breaths, gazing over your left shoulder.
Then switch sides, resting your left elbow on your left thigh, holding for another five breaths.

Strike a Yoga Pose: Goddess

FitSugar — Mon, 18 May 2009 04:30:00 -0700

Channel your inner goddess with this simple but bold yoga pose. Goddess pose builds your inner and outer strength; since it is like a wide squat you will be working your quads and glutes.

Sanskrit Name: Utkata Konasana
English Translation: Fierce Angle Pose
Also Called: Goddess or Victory Squat

To learn how to do this pose read more.

Stand at the top of your mat in Mountain pose.
Step open to the right, opening your legs about three feet apart. Turn your heels in.
Bend your knees coming into wide squat until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
When you're ready, lift your arms up, bending your elbows so they are at 90 degree angles, and open your palms away from you.
Hold here for five deep breaths.

P.L.O.W. - Invigorating Yoga Flow

FitSugar — Sat, 14 Mar 2009 03:00:00 -0700

Just like all types of exercise, I do yoga to relieve stress, clear my mind, burn calories, and strengthen my body. So when I'm on the mat, I'm doing challenging moves like holding Fierce for 10 breaths or balancing in Scissor Legs Side Crow. I prefer sequences that flow through poses quickly and target every muscle, so I need my music to keep up with me.

Check out this 90-minute yoga playlist. It starts off slow, then works you hard for about an hour. Then there's 20 minutes of slower-paced music so you can do quieter poses like Pigeon and Headstand, and then there's 10 minutes of Savasana. If you're not sure how to lead yourself through 90 minutes of yoga, just pop in a yoga DVD like Baron Baptiste - Soul of Strength, turn down the volume and pump up this playlist.

To hear my Invigorating Yoga Flow read more.

Here are 30-second samples of each song.

David Beckham Is the Fittest of Them All

FitSugar — Mon, 29 Dec 2008 03:30:00 -0800

Up against some fierce competitors, David Beckham took the title of fittest male celebrity in 2008 with a generous lead, for the second year in a row! He was the only professional athlete included among the choices, but I felt his undeniable celebrity status and gig as a hot underwear model earned him a place in the poll.

Marathon runner Ryan Reynolds and triathlete Matthew McConaughey tied for second place, while buff 007 star Daniel Craig followed closely in third. It's always a pleasure to see these fit men getting active, and reassuring to know they, too, work hard for their defined abs and arms.

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Nausea and vomiting

admin — Thu, 04 Sep 2008 19:05:38 -0700

Overview

Definition
Alternative Names
Considerations
Common Causes
Home Care
Call your health care provider if
What to expect at your health care provider's office
Prevention
References

Illustrations

Digestive system

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Nausea is the sensation of having an urge to vomit. Vomiting is forcing the contents of the stomach up through the esophagus and out of the mouth.

Alternative Names

Emesis; Vomiting; Stomach upset; Upset stomach

Considerations

Your body has a few main ways to respond to an ever-changing, wide variety of invaders and irritants. Sneezing ejects the intruders from the nose, coughing from the lungs and throat, diarrhea from the intestines, and vomiting from the stomach.

Vomiting is a forceful action accomplished by a fierce, downward contraction of the diaphragm. At the same time, the abdominal muscles tighten against a relaxed stomach with an open sphincter. The contents of the stomach are propelled up and out.

You may have more saliva just before vomiting.

Vomiting is a complex, coordinated reflex orchestrated by the vomiting center of the brain. It responds to signals coming from:

The mouth, stomach, and intestines
The bloodstream, which may contain medicines or infections
The balancing systems in the ear (motion sickness)
The brain itself, including unsettling sights, smells, or thoughts

An amazing variety of stimuli can trigger vomiting, from migraines to kidney stones. Sometimes, just seeing someone else vomit will start you vomiting, in your body's effort to protect you from possible exposure to the same danger.

Vomiting is common. Almost all children will vomit several times during their childhood. In most cases, it is due to a viral gastrointestinal infection.

“Spitting up,” the gentle sloshing of stomach contents up and out of the mouth, sometimes with a burp, is an entirely different process. Some spitting up is normal for babies, and usually gets gradually better over time. If spitting up worsens or is more frequent, it might be reflux disease. Discuss this with your child's doctor.

Most of the time, nausea and vomiting do not require urgent medical attention. However, if the symptoms continue for days, they are severe, or you cannot keep down any food or fluids, you may have a more serious condition.

Dehydration is the main concern with most vomiting. How fast you become dehydrated depends on your size, frequency of vomiting, and whether you also have diarrhea.

Common Causes

The following are possible causes of vomiting:

Viral infections
Medications
Seasickness or motion sickness
Migraine headaches
Morning sickness during pregnancy
Food poisoning
Food allergies
Brain tumors
Chemotherapy in cancer patients
Bulimia
Alcoholism

These are possible causes of vomiting in infants (0 - 6 months):

Congenital pyloric stenosis, a constriction in the outlet from the stomach (the infant vomits forcefully after each feeding but otherwise appears to be healthy)
Food allergies or milk intolerance
Gastroenteritis (infection of the digestive tract that usually causes vomiting with diarrhea)
Gastroesophageal reflux
An inborn error of metabolism
Hole in the bottle nipple may be wrong size, leading to overfeeding
Infection, often accompanied by fever or runny nose
Intestinal obstruction, evidenced by recurring attacks of vomiting and crying or screaming as if in great pain
Accidentally ingesting a drug or poison

Call the doctor immediately or take the child to an emergency care facility if you suspect poisoning or drug ingestion!

Home Care

It is important to stay hydrated. Try steady, small amounts of clear liquids, such as electrolyte solutions. Other clear liquids -- such as water, ginger ale, or fruit juices -- also work unless the vomiting is severe or it is a baby who is vomiting.

For breastfed babies, breastmilk is usually best. Formula-fed babies usually need clear liquids.

Don’t drink too much at one time. Stretching the stomach can make nausea and vomiting worse. Avoid solid foods until there has been no vomiting for six hours, and then work slowly back to a normal diet.

An over-the-counter bismuth stomach remedy like Pepto-Bismol is effective for upset stomach, nausea, indigestion, and diarrhea. Because it contains aspirin-like salicylates, it should NOT be used in children or teenagers who might have (or recently had) chickenpox or the flu.

Most vomiting comes from mild viral illnesses. Nevertheless, if you suspect the vomiting is from something serious, the person may need to be seen immediately.

If you have morning sickness, ask your doctor about the many possible treatments.

The following may help treat motion sickness:

Lying down
Over-the-counter antihistamines (such as Dramamine)
Scopolamine prescription skin patches (such as Transderm Scop) are useful for extended trips, such as an ocean voyage. Place the patch 4 - 12 hours before setting sail. Scopolamine is effective but may produce dry mouth, blurred vision, and some drowsiness. Scopolamine is for adults only. It should NOT be given to children.

Call your health care provider if

Call 911 or go to an emergency room if you think vomiting is from poisoning or a child has taken aspirin.

Call if the person has:

Vomiting longer than 24 hours
Blood or bile in the vomit
Severe abdominal pain
Headache and stiff neck
Signs of dehydration

Signs of dehydration include:

Increased thirst
Infrequent urination or dark yellow urine
Dry mouth
Eyes that appear sunken
Crying without tears
Loss of normal skin elasticity (if you touch or squeeze the skin, it doesn't bounce back the way it usually does)

You should also call if:

A young child is lethargic or has marked irritability.
An infant vomits repeatedly.
A child is unable to retain any fluids for 8 hours or more.
Vomiting is recurrent.
An adult is unable to retain any fluids for 12 hours or more.
There is a decrease in urination (including a baby who is not wetting the normal amount of diapers).
Nausea persists for a prolonged period of time (in a person who is not pregnant).

What to expect at your health care provider's office

Your health care provider will perform a physical examination, particularly to look for signs of dehydration.

To help diagnose the cause of the nausea or vomiting, your doctor will ask medical history questions, such as:

Are you vomiting fresh blood? Do you have repeated episodes of vomiting blood?
Are you vomiting material that looks like coffee grounds?
Are you vomiting undigested food?
Are you vomiting greenish material?
Is the nausea or vomiting severe enough to cause unintentional weight loss?
Is the vomiting self-induced?
Have you been traveling? Where?
What medications do you take?
Did other people that ate at the same location as you have the same symptoms?
Are you pregnant or could you be pregnant?
When did the vomiting begin? How long has it lasted?
Does it occur several hours after meals?
What other symptoms are also present -- abdominal pain, fever, diarrhea, poor skin turgor, other signs of dehydration, abdominal swelling, headaches?

The following diagnostic tests may be performed:

Blood tests (such as CBC with differential and basic electrolytes)
Urinalysis
X-rays of the abdomen

If dehydration is severe, you may need intravenous fluids. This may require hospitalization, although it can often be done in the doctor's office. The use of antivomiting drugs (anti-emetics) is controversial, and they should be used only in severe cases.

Prevention

A number of medicines are effective at preventing vomiting. In some situations, preventing the vomiting makes life much better.

References

Koch KL. Nausea and vomiting during pregnancy. Gastroenterol Clin North Am. 2003; 32(1): 201-234, vi.

Quigley EM. AGA technical review on nausea and vomiting. Gastroenterology. 2001; 120(1): 263-286.

Review Date: 7/25/2007

Reviewed By: Jenifer K. Lehrer, MD, Department of Gastroenterology, Frankford-Torresdale Hospital, Jefferson Health System, Philadelphia, PA. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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You Asked: What to Do For Weak Quads?

FitSugar — Tue, 26 Aug 2008 05:30:00 -0700

You're asking, and I'm answering.

Hi FitSugar,
I am working really hard to lose weight and get in shape for the first time ever. I've been working on this goal all Summer, and I've lost 21 pounds and many inches. However, I'm trying some forms of exercise for the first time and need a little help. I've heard that using the elliptical machine and spinning class are easier than running; however, I find it much easier to run three miles. After about 10 to 15 seconds of those activities, my quads can't take anymore. Is that unusual? Or am I just extremely weak? What can I do to improve?
Thanks so much!
- Not a Thigh Master

Congratulations on getting in shape and losing both pounds and inches. I think it is great you are trying to diversify your cardio workouts. To see what I have to say about your quads, just read more.

Since you are running, which tends to strengthen and tighten the hamstrings (muscles on the back of the thigh), having weak quads puts you at risk for developing runner's knee. Runner's knee is an overuse injury that causes pain around the knee, especially when going down stairs. It is a condition you want to avoid, for it can seriously derail your fitness regimen. For this reason alone I strongly recommend you strengthen your quads. Also, the quads are an important muscle for everyday activities like lifting, since you want to lift with your legs, not your back.

I would begin with basic quad strengthening exercises like the wall sit, which you can do anywhere there is a wall to lean against. I would start with three sets of 20 seconds, and do two sets during a workout. Each week add five seconds to the sits. The leg extension machine is a great quad strengthening exercise since it works the quad muscles through a large range of motion. Squats, the classic exercise many people love to hate, are a great exercise for strengthening the legs. Start with no weights, and gradually work to holding hand weights while squatting. Since you are looking to try new forms of exercise, yoga is full of many poses that work the quads. You should try Warrior One or Fierce pose.

Also, don't avoid the elliptical (press with your toes to work your quads more), the StepMill, or spin class. You need to take these classes to build endurance in your quads as well. If spin class is too intense, work on an exercise bike to build up to the class.

One last bit of advice: make sure that your hamstrings are not overly tight. Since the hamstrings and quads are opposing muscle groups, if the backs of your legs are tight, your quads won't be able to work through their full range of motion. Here are some stretches for your hamstrings. Good luck and keep up the good work!

If you have a quad exercise to share, do so in the comments section below.

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