FitSugar

Exercise With Your Extra Hour

FitSugar — Sat, 01 Nov 2008 04:45:00 PDT

Daylight savings is tonight and hooray for "falling back." It's so great to gain an hour of time this one day a year, so make the most of it. Don't just go through your day as usual because you'll never even realize you received that extra 60 minutes. Since most people complain that they don't have time to exercise, my advice is to go out and do something physical for the entire hour. You'll feel proud of your efforts, and your mind will be energized and de-stressed. Here are some ideas:

Hike some woodsy trails or up the nearest mountain: 355 calories
Cruise around town for a leisurely Fall bike ride: 355 calories
Take a cardio class at your gym: 414 calories
Go for a light jog (12-minute miles) to work on your endurance: 473 calories
Play a friendly game of soccer: 414 calories
Do some much-needed stretching of your entire body: 236 calories

Don't forget to change your clocks before you go to bed tonight. Daylight saving time officially ends at 2:00 a.m. Sunday morning, when we roll our clock back one hour.
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Holiday Fit Tip: Walk Off the Binge

FitSugar — Tue, 25 Dec 2007 03:30:00 PST

The holidays are all about large extravagant meals full of tasty traditional foods that most of us are taking the opportunity to indulge in and enjoy.

If you do eat a large meal high in fat, the best thing to do for yourself and your arteries is to go for a 45-minute walk. Even if you've put counting calories on the back burner during the holidays, you should still try to keep your health in mind. So invite your friends and family to join you - not only will you be doing something good for your health, but it's also a great way to catch up while getting some fresh air.

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5 Things: Burn 100 Holiday Calories

FitSugar — Tue, 25 Dec 2007 02:30:00 PST

Holidays are a great time to get together with family and friends, to share laughter and memories, and to eat a ton of delicious decadent foods. Here are five easy ways to burn 100 calories around this time of year:

Vacuum your entire house before your guests arrive for 25 minutes.
Clean vigorously around the house for 30 minutes, scrubbing the shower and bathroom, washing the windows and floors, and sweeping the stairs.
Iron your family's fancy party clothes so they look pressed and neat for 25 minutes.
Crank up the holiday tunes and dance with your family and friends for 20 minutes.
Take your dog, or just yourself for a brisk 15 minute walk.

You've got to do all of this stuff anyway, right? Well, maybe not the ironing! Now you know at least, that all that hard work is burning calories too.

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Christmas Carol For Your Health!

FitSugar — Mon, 24 Dec 2007 03:00:00 PST

I have been singing "Jingle Bells" nightly to my oldest daughter for almost three years. For some reason, she selected that particular holiday song as her lullaby. So you could say we are always felling the Christmas spirit. If you enjoy singing "Jingle Bells" and other Christmas carols, I am here to tell you there are many health benefits to lifting your voice up to sing.

Singing has been linked with lower heart rate, decreased blood pressure, and reduced stress. The regulated breathing associated with singing seems to help calm the body. With holiday stress (due to family, financial, time management or all of the above) mounting it might be a good idea to belt out a few Christmas tunes.

You might want to take your show on the road and go caroling to neighbors' houses. It is always a great idea to reach out during the holidays. If you are a more private singer, check out this all things winter play list. You will surely find something to sing about!

If you are feeling like singing about your health, but to the tune of a Christmas carol, check out 12 Ways to Health, lyrics by the CDC.

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Holiday Fit Tip: Get the Kids Outside

FitSugar — Mon, 24 Dec 2007 02:30:00 PST

The day before Christmas can be a hectic day for everyone involved in getting things ready for the big day. From wrapping last minute presents to finishing getting dinner all prepared, there is always a lot to do. Children can contribute to the chaos so volunteer to take the kids outside to burn some energy. Play games like tag and hide 'n seek, build a snowman and make snow angels or just climb around the playground. Not only will you have fun, you'll have them out of the house for a little while (and hopefully get them tired so they sleep soundly through the night). What's more? You'll also get lots of exercise while you're at it, all without even stepping foot in a gym.

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Take Your Yoga on the Road

FitSugar — Wed, 19 Dec 2007 14:30:00 PST

If you're traveling for the holidays, that doesn't mean you should ditch exercise altogether. Unfortunately you can't always get to a gym, and it may be too chilly for you to work out outdoors. That's why I love doing yoga when I'm on the road because you can do it practically anywhere. Plus it's quiet, so you can do it in your room without disturbing anyone, and it's also a great way to relieve stress (you know, in case you have any holiday stress).

Here are some things you may need for your traveling yoga class:

A lightweight mat. You can fold it instead or rolling it, and place it on the bottom of your suitcase. They also make foldable yoga mats. If you can't fit a mat, than you can always practice on a hardwood floor or carpet.
Comfortable workout clothes.
Your favorite yoga DVD.
If you prefer doing your own flow of poses, pack some relaxing music instead.
An eye pillow to help you relax in Savasana at the end of your practice.

Fit's Tips: If you do have a little free time, find out if there's a yoga studio in the area. I always love to try out new teachers and different kinds of yoga, so find out what their holiday schedule is to see if you can sneak in a class.

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Holiday Fit Tip: Buffet Strategies

FitSugar — Wed, 19 Dec 2007 02:30:00 PST

This time of year, holiday parties are a plenty and with them come plenty of tempting foods and drinks. It is best to walk into a party with a game plan and here are some strategies to help.

Never go to a party hungry. Meeting a buffet table with an empty stomach usually spells diet disaster. Have an apple and a handful of nuts before going out, this way you will not be starving when you start to party.
Alternate your alcoholic beverages with sparkling water. This way you avoid not only calories, but a hangover as well. Champagne and wine have significantly fewer calories than egg nog and hot buttered rum.
Fill your buffet plate with veggies. This way you will fill up on healthy foods. Look for veggies that are simply prepared and not smothered in butter or cheese.

I have a few more tips based on experience. To learn from my mistakes just

When filling your plate take a bite sized portion of dishes that look tasty, but not overly indulgent. This way you will feel like you are treating yourself, without going overboard.
Don’t hang out by the food table. This one seems pretty obvious, but is always worth repeating. Doesn't everything come down to location? You will be less likely to mindlessly snack if you are not near all the food.
Sit down to eat. Even if it is a "stand and talk" party, find a chair and take time to taste and enjoy the party food. This will give you the psychological perspective of having eaten a meal, and help you keep yourself in check.

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Holiday Fit Tip: Focus on Maintenance

FitSugar — Mon, 17 Dec 2007 02:30:00 PST

If you are working on a long term weight loss goal, the holiday season can pose quite a challenge. Plentiful and ubiquitous sweets coupled with lack of time to workout can really put a wrench in your game plan. If during December you are not losing pounds in your normal fashion, focus on maintaining your weight instead. Which, in the season of sugarplums is a feat unto itself.

By focusing on maintaining your weight, you can stop beating yourself up for a stagnant scale and see the steady scale as a feat of accomplishment. To maintain your weight is not to lose sight of your goals, but to give you a little mental space so you can enjoy a bite of the gingerbread houses your coworkers made. The trick to maintaining is to take just a bite!

Come January, we can and will all return to our scheduled programs with our regular gusto!

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Holiday Fit Tip: Short Bursts Are OK

FitSugar — Fri, 14 Dec 2007 09:30:00 PST

Most of us think that in order to reap all the benefits of exercise, we need to spend hours in the gym. Lucky for us this is just not the case.

Always keep in mind, but especially during this holiday season, that short bursts of exercise are good too. In fact, a study earlier this year found that anyone who is currently overweight, obese, or sedentary will benefit from just 10 minutes of cardio a day. So while you are trying to figure out a way to fit in a workout during the holidays, don't obsess over how long you are working out, just focus on actually being able to get your body moving - a 10 minute stretch while waiting for water to boil or a 10 minute power walk after dinner will do wonders for your health and your holidays.

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Ring in the New Year With a Race

FitSugar — Thu, 13 Dec 2007 12:30:00 PST

So you say you're going to get fit in 2008, eh? How about jump starting your goal with a fun run/walk on New Year's Day?

If you're going to be in the NYC area to celebrate the new year, then you may want to skip the crowds in Times Square and join the Emerald Nuts Midnight Run in Central Park. This four-mile fun run features a costume parade, dancing, and fireworks. It really is more of a party than a race, so you'll burn tons of calories while ringing in the new year. Sign up today, registration costs anywhere from $30–$55 (depending on who you are). Sounds like fun to me!