FitSugar

Home Work: Stand on the Wall

FitSugar — Tue, 23 Sep 2008 16:00:00 -0700

I find it exhilarating to get a new perspective on the world, especially on days when I am feeling a little low energy. Going upside down is great fun and it builds your shoulder, upper back, and arm strength. Inversions can be a little tricky, but this handstand variation takes advantage of the stability provided by a wall.

For more detailed instructions and how not to do this handstand, read more.

The most important thing about this exercise is to have your hands in the right position. You want them directly under your shoulders. To help measure the correct distance, sit on the floor with the soles of your feet planted against the wall. Look at where your bum is and that's where you want to put your hands. So carefully turn over and place your hands flat on the floor, shoulder width apart.
Now place one foot on the wall and then the other. Your feet should be touching, and your legs should be perpendicular to the wall, parallel to the floor. You'll know you're doing it right when you feel all the weight of your body in your arms. If you're not sure if your legs and arms are in the right position, have someone look at you doing this handstand. See below, the legs are too high in the photo on the left, and they're too low in the photo on the right. Also make sure your arms are not way out passed your head.

Stay like this for 30 seconds if you can, and when your shoulders and arms can't take anymore, walk your feet back down to the floor.

Fit's Tip: If your wrists begin to hurt, then press your fingertips firmly into the floor to relieve some of the pressure. If it becomes unbearable, then stop all together. It'll take some time to build strength in your wrists so work on this exercise a little at a time.

Home Work: Wall Handstand

FitSugar — Tue, 24 Jun 2008 16:00:00 -0700

Inspired by the Two-Minute Headstand video, Sugar user ditorres was curious about doing a handstand. While standing on your hands in the middle of the room takes an incredible amount of balance, you shouldn't skip handstands altogether – using a wall can help. Handstands not only build upper-body strength, they work your core as well. After sitting at a desk all day, putting the world upside down can be rather uplifting.

Music: "Lahore Connection" by Prem Joshua

I know you're dying to try it so read more.

Stand in front of a wall. Place your hands on the ground, so your fingers are about six inches away, and come in Down Dog. Be sure that your fingers are spread wide, and that you're pressing into your fingertips to protect your wrists. Bring your feet together and take a step closer to your hands. Lift your right leg up coming into Three-Legged Dog.
Now bend your left knee slightly, and kick up by springing off the ball of your left foot, and place both feet on the wall.
This part is key - place the crown (top) of your head on the wall, so you're looking in between your hands. Now move one foot off the wall and then the other. Pressing your head into the wall will help you stay balanced, so that you can focus on drawing in your belly to keep your spine straight. Try to keep your feet off the wall and you'll really feel this in your upper back and arms.
Stay for as long as you can, but shoot for 30 seconds, and gradually build up to two minutes.
When your arms are tired, place your feet back on the wall and then lower your legs to the ground, coming into Down Dog. Now try it again, but this time do it with your left legs lifted.

Fit's Tip: If you can't kick up into handstand on your own, no problem. Just ask a friend to help you and try this.

Home Work: Toe Breaker Tricep Stretch

FitSugar — Thu, 10 Apr 2008 09:30:00 -0700

If you are a runner, I'm sure your feet could use a little TLC. I like to stretch my feet with this stretch intimidatingly called the Toe Breaker because it can feel really intense on your toes. Pain and discomfort aside, this is an awesome stretch for the muscles in the soles of your feet. I like to add the triceps stretch along with it, but feel free to just focus on your feet. Just rest your palms on your knees and focus on stretching your soles.

To see how to do this stretch read more.

Kneel on a mat or carpet. Tuck your toes toward your knees and then slowly lower your pelvis to your heels.
If this is intense just stay here, but if you want to add the triceps stretch then reach your right arm overhead and your left arm behind your lower back. Bend both elbows and try to touch your fingers together. If it's easy, you can clasp your fingers together (like in Cow Face pose).
Stay like this for at least 30 seconds (or release when you've had enough), and then slowly lift your hips off your heels, point your toes away from your knees, and sit back down on you heels to stretch the tops of your feet.
Repeat for a second time and if you did the triceps stretch on the right side, now switch and do it on the left.

Home Work: Step Up and Kick

FitSugar — Fri, 15 Feb 2008 09:30:00 -0800

Since it's chilly outside, instead of turning up the heat or making a cup of hot chocolate, give these a try. All you need is a chair and plenty of room so you can stand comfortably on the seat. Be sure to use a chair that has no wheels, and place it on a carpet or a mat to prevent it from slipping.

Stand next to a chair. Place your right foot in the center of the chair seat.
Then step up and raise your left knee up in front of your chest. Hold like this for a count of three, trying to keep your spine and right leg straight. Keep breathing and engage your abs to support your back. Then slowly step down. Repeat this for a total of 20 times.

Want to see how to make this move a little more challenging? Then read more

After lifting and holding your knee up, now stand up with your leg straight out. Hold like this for a count of three and then step back down. Repeat for a total of 20 times.
After that move, it's time to do some Broadway kicks. Instead of just holding your left leg up there, power kick it up as high as you can and then step back down. Kick 20 times. Now repeat the knee up holds, leg up holds, and Broadway kicks with the right leg.

Work It at Home: Just You and a Deck of Cards

FitSugar — Wed, 07 Jan 2009 05:30:00 -0800

Mixing up your fitness routine keeps boredom at bay, and I have a total body workout that is all about variety. This at-home workout will have you sweating in no time and it's always challenging. All you need to get started is a deck of cards, so dig yours out of the junk drawer and get your move on.

The workout involves circuits of push-ups, sit-ups, and squat jumps, and the deck of cards keeps you guessing at the number of repetitions. Here's the gist: Flip over the first card. Let's say it's a 10. Your first circuit will be 10 push-ups, 10 sit-ups, and 10 squat jumps. Flip over the next card, and repeat the circuit but change the reps according to the number on the card.

To find out ways to make this workout more interesting and challenging, read more.

There's not much you can do to change the squat jumps, but there are endless possibilities when it comes to sit-ups and push-ups. Consider doing some push-ups more slowly, try the one elbow in, one elbow out variation, and maybe include the triple clap push-ups you've been working on. As for the sit-ups segment, any challenging abdominal exercise would be a great substitution for the traditional sit-up.

Don't feel like you need to tear through an entire deck of cards on your first try; in fact, half the deck is pretty intense. You may initially get through a fraction of the cards, but challenge yourself by adding another card or two each time you take on this workout.

Source

Reality Check: Ashlee Isn't a No Carbs Kind of Girl

FitSugar — Tue, 17 Nov 2009 12:00:02 -0800

Even though she lives the So Cal lifestyle, Ashlee Simpson-Wentz told Women's Health that she doesn't starve herself for a Hollywood figure; she simply loves food, and one of her favorite feasts features Mexican fare. Once a week Ashlee and her hubby, Fall Out Boy bassist Pete Wentz, invite family and friends over for taco night. Ashlee told the mag that she's not afraid of cheese, eats cheeseburgers with ranch dressing, and indulges in French fries. But don't spread the rumor that she's eating for two, because she's not, and Ashlee shares that she's even slimmer than ever.

She boasts about devouring whatever she wants, doesn't deprive herself of the foods she craves, and still has such a great figure. To find out what she asys is her secret, read more.

Ashlee's secret weapon is Bronx Pilates! Her 1-year-old son is in her arms all day, and carrying around that extra weight has helped to really tone her arms.

Before she gave birth, Ashlee had gained 50 pounds, and her breasts were up to a size E when she was nursing. So once baby Bronx was two weeks old, she was ready to start losing the extra pounds. A home-delivery meal plan didn't work since she's a big eater. She says, "If I want a grilled cheese sandwich, I'll eat a grilled cheese sandwich." So she turned to exercise, and with the help of a personal trainer, the new mama set up a home gym and started circuit training. Four weeks later, Ashlee had lost half her baby weight. Her diligent workouts have definitely paid off. Of course, this young actress also has her youth and genes to thank. Though she looks amazing now, Ashlee dispels the notion that her bod was a result of Hollywood stress. She says, "I wasn't in a rush to get back to this body for anyone else. It was more like, 'I wanna look good [for me]? I wanna feel good.'"

Ashlee is feeling great and very appreciative of her family and all life has blessed her with. On top of a great career and a healthy son, her hubby is a great source of comfort and support. "Pete isn't worried about stretch marks, " she says, "He always makes me feel sexy."

The way she explains it, she doesn't really do anything currently to maintain her figure. Do you believe it?

Game Review: Your Shape For Wii

FitSugar — Wed, 11 Nov 2009 05:50:08 -0800

There's a new fitness game in town and it's ready to work you out and make you sweat. Your Shape ($69), a new Wii game by Ubisoft, makes Jenny McCarthy your workout coach and training buddy so you don't have to sweat it out alone.

The game comes with a camera that you perch on your TV; it captures your image and plays it on your TV so you move with a reflection of yourself, like looking in a mirror. The camera also monitors your movements, and if you slack off, Jenny will let you know - she also gives you praise when you make a correction. Who couldn't use an ego boost mid-workout?

To learn more about the game, continue reading.

You Asked: Jackie Warner's New Project

FitSugar — Fri, 06 Nov 2009 05:50:18 -0800

After reading our review of Jackie Warner's fitness DVD Workout One-on-One Training, many of you expressed curiosity over the future of her hit Bravo series, Work Out. After making a call to Sky Sport Spa - Warner's gym - today, I was told the unfortunate news that the show won't be returning for a fourth season.

I was a bit bummed to hear this but then I remembered Warner has a new show in the works, Thintervention With Jackie Warner. Not only that, Bravo is still looking for real folks struggling with weight loss to cast in the series. Thintervention will feature Warner working with individuals in their day-to-day environments to give them a complete lifestyle overhaul.

Learn the details of this new weight-loss reality show when you read more.
A press release from Bravo breaks down the show's formula:

Each episode of the one hour series will feature a grueling workout with Warner pushing her clients to their emotional and physical limits, a therapy session to get to the root of their weight issues, and a life lesson in nutrition such as grocery shopping or surprise raids of their home kitchens.

Thintervention seems to be banking on the success of The Biggest Loser formula, and given Warner's no-BS attitude, I'm sure we'll see more than a few tears shed as the season goes on. What we won't see is all the drama in Warner's personal life and the lives of her trainers. Personally, I think the drama is what helped make Work Out such a hit among, viewers so it'll be interesting to see how her new show fares.

Are you excited about Thintervention, or do you want Work Out to come back?

Favorite Excuse for Not Working Out: I Can't Afford it

FitSugar — Mon, 11 Dec 2006 15:30:00 -0800

Let's face it, gym memberships are expensive. Yoga and Pilates classes are not cheap either, and buying at home equipment is not exactly inexpensive. OK, so what is a budget conscious girl to do if she still wants to work out?

Here are some tips for working out on a budget.

Stairs are free. Take them when you can.
Exercise bands are inexpensive and they are a great option for resistance training.
Rent (or buy) exercise dvds. This way you can get a well rounded workout and not be committed to one single place with a monthly fee.
Get an exercise ball. They provide a wide range of exercises at a low cost.

Interested in learning more ways to exercise at home? Then read more

Get an all in one exercise system. I like Gym in a Bag because it offers a wide range of training options.
Start a group. Think about starting a neighborhood walking group or a mommy stroller group, this way you can get your heart rate up (and socialize) and it costs nothing.
Most parks are free and trails (and if they're not free then they're pretty cheap). Try doing pull ups on the monkey bars, or dips using a picnic table. If you're hitting the trails, bring trekking poles.

DVD Review: Jillian Michaels - 30 Day Shred

FitSugar — Wed, 23 Sep 2009 08:00:31 -0700

I know that many of your share my admiration for Jillian Michaels of Biggest Loser fame, with her no nonsense approach to exercising and her ability to get the contestants up and moving. So I was excited to check out her workout DVD, Jillian Michaels - 30 Day Shred ($11).

As the title implies, the workout promises visible results in a month, if you do it every day for 30 days. (“Up to 20 lbs. in 30 days!”) Though that may seem like a big undertaking, the commitment is small - just about 25 minutes a day. Between the short workout sessions and Michaels’s motivation, I was feeling amped that I had a winning DVD on my hands.

To hear more about the 30 Day Shred, read more.

Sure, I got a hint of Michaels's hardcore ways when watching The Biggest Loser, but it did not prepare me for my first day, as I was completely worked over. Don't be alarmed - as with most fitness DVDs on the market, Michaels makes sure to include workouts aimed at the beginner, intermediate, and more advanced viewers.

The 30 Day Shred is a nonstop, heart pounding, super-intense cardio workout based on Michaels's "3-2-1 method," which combines a repeating cycle of three minutes of cardio, two minutes of strength, and one minute of abs into a single routine. The exercises and instructions are clear and straightforward, and as seen on The Biggest Loser, Michaels is incredibly motivating. I like that the workout stays at a fast pace and doesn't get boring since Michaels changes the exercises in each six-minute set.

If you're looking for a short and sweet workout, this is a great DVD to pick up. It won't steal a huge chunk of your day and has the big plus of burning fat and toning muscle simultaneously. Have you tried this DVD? Tell me what you thought about it in the comments section below.