FitSugar

Move It at Home: Pilates Intermediate Mat Workout by Gaiam

FitSugar — Fri, 20 Jul 2007 10:15:00 PDT

For those times when you can't make it to class a DVD at home is better than nothing at all. While nothing can really replace the touch of a live teacher, the Pilates Intermediate Mat Workout by Gaiam is a pretty good substitute.

As you can surely tell by the name, this DVD is not meant for the beginner. This is a solidly intermediate workout that builds on the material taught in the Pilates Beginning DVD. Ana Caban teaches the class and she provides clear instructions and cues throughout the exercise. Modifications are shown by another "exerciser" although not as with much frequency as the beginning level DVD.

These intermediate variations are more intense and the pace a bit more challenging. Geared to the intermediate level student the exercises flow into one another and are not bogged down with a lot of instruction (another reason why this is not a good DVD for beginners). The workout runs about 40 minutes, with a 13 minute bonus Energy Boost Workout which is short but intense and targets the abs in a great way. The scenery alone will energize you - it is filmed on location at a tropical beach.

Buy the DVD for $15 from Amazon.

From the Community: Printable 5-4-3-2-1 At-Home Circuit Workout

Fit Community — Wed, 01 Feb 2012 14:57:05 PST

Reader FitFabCities has a simple 15-minute workout for you - no equipment needed! She shared it with us in our FitSugar Community.

This printable workout gives you total-body toning plus cardio and it's as easy as 5-4-3-2-1! The whole thing is only 15 minutes long so it's perfect to squeeze into a busy day. Plus you don't need any equipment or a gym; simply push your coffee table out of the way and you're good to go!

Happy Workout!

TIPS

Feel free to take as many breaks as you need
Just starting out: go through once
Intermediate: go through twice
Advanced: go through three or four times
Take breaks between each round and make sure you drink plenty of water

You can get the printable version here: Fit Fab Cities

Share your own workouts, find a new one, or just get inspired in our FitSugar Community!

Hit the Slopes in Style: Adorable Ski Apparel For Kids

Anna Monette Roberts — Mon, 12 Dec 2011 11:29:43 PST

The holiday ski season is in full swing, so it's time to gear up the kiddies for a day in the snow. Keep it basic with the pants and mittens, so they can be worn again next year or handed down to little siblings. Bold hats and jackets will help mama distinguish her kids on the mountain. If ski weekends are filling your Winter calendar, it may make sense to invest in some junior skis with your tot's favorite cartoon.

For Paul Frank fanatics: The Junior Julius AKO Wave Ski ($205) is geared toward novice to intermediate skiers and is designed to make skiing a light and fun feat.

For the cool kid on the slopes: Gordini's Little G2 Goggle ($15) have all of the safety features of the grown-up version, but sized down for lil ones.

For a basic staple: Brooks Brothers Ski Bib Pants ($148) have adjustable straps, so your kids can grow into them for several years. The black color is gender neutral – that way all younger siblings can receive this hand-me-down.

For the bold and silly: Gymboree Lion Sweater Hat ($18) is a bright and distinguishable hat, so you can find your kid amid the crowded slopes.

For the très chic daughter: London Fog Tweens Hooded Ski Jacket ($135) has a hot pink fleece lining, yet the white exterior will deflect sunlight, so she won't become too hot while skiing.

For a basic but stylish look: Greendog Kids Basic Ski Mittens ($11) are cute, but durable and machine-washable, so you can easily keep them clean.

DIY Fit Gift: iPhone Armband

Jenny Sugar — Wed, 23 Nov 2011 11:29:58 PST

You could buy an iPhone armband for around $20 to $30, but why not gift your running friend with a colorful and original armband? This intermediate sewing project takes under two hours to make and cost around $10. I love the tiny hidden pocket inside to keep your ID and other small item safe. Here's how to make a creative present for the fitness fanatic in your life.

Run a Faster 5K in Four Weeks

FitSugar — Wed, 05 May 2010 05:50:26 PDT

If you have a few races under your belt and want to take your training to the next level for faster finish times, you need to add speed work into your training plan. Running coach Andrew Kastor wants to help you set a PR (personal record) this Summer in your next 5K. Here is his four-week plan (for intermediate runners with a solid cardio base) to get you up to speed - literally. Coach Kastor is a certified USA Track and Field coach who's been running competitively for 15 years. Plus he's married to bronze medalist marathoner Deena Kastor. The man knows running.

To see Coach Kastor's training plan, just

What to Expect From an Ashtanga Yoga Class

Jenny Sugar — Thu, 11 Aug 2011 14:34:53 PDT

If you're a runner, cyclist, skier, rider, climber, swimmer, or have a Type A, high-energy, can't-sit-still kind of personality, sign yourself up for Ashtanga yoga. This type of yoga is challenging, quick-paced, and just the thing to open your tight hamstrings, hips, and shoulders. Before heading to your first class, here are some things you should know.

It's Hot
I'm not talking Bikram-yoga hot, but it's pretty darn hot. Most studios turn on the heat, so expect to be in a room that's about 80 to 90 degrees. This means you'll probably get pretty sweaty, so it's best to wear long pants to absorb your sweat and to prevent drips of sweat from puddling on your mat, making it dangerously slick. Pants will also add traction for poses where you're touching your legs, as in Crow, so you don't slip out of the pose and hurt yourself. A rug or yoga towel placed on your regular sticky mat is also a must. You might want to bring a hand towel to class as well to wipe the perspiration off your face and arms.

Depending on how strict the instructor is, they might encourage you not to drink water during the practice, since you're working so hard to build the fire inside you, and the water will "put the fire out." So make sure you drink throughout the day before you practice to prevent dehydration.

It's Repetitive
Ashtanga yoga has been taught by the late Pattabhi Jois since 1948, and it involves a set sequence of poses that a practitioner follows in the exact same order every time. Most studios offer Primary Series or Intermediate Series classes. Most ashtanga yogis are practicing Primary Series, which follows this sequence: Five Sun Salutation As, Five Sun Salutation Bs, the Standing Sequence, the Primary Series (Seated Postures), and the Closing Sequence. The beauty of the repetition is that since each class is the same, you can visit any studio in the world, and you'll be able to do the exact same class you do at home. Or once you memorize the sequence, you can practice on your own at home. Some people love the repetition since it can act as a form of moving meditation, while others may see it as boring.

I'm just getting started, so keep reading to hear more about what to expect from your first Ashtanga class.

Tempo Runs: How to Push Yourself Past Your Comfortable Running Pace

FitSugar — Fri, 27 May 2011 01:50:36 PDT

When you first start running, it's important to think of yourself as a tortoise and not a hare, slowly easing yourself into running two to three miles a day, three to five days a week for about five weeks at a comfortable pace. This way, you can cover a lot of ground, yet still build endurance while minimizing injuries.

Once you're in a comfortable pace zone, you'll notice that you're getting in better shape and building a stronger aerobic system. But, to avoid hitting a plateau, it's a good idea to move out of your now-comfortable cruising pace and push yourself to run faster by doing tempo runs. A tempo run challenges you to run outside of your normal pace for a steady period of time (rather than in short bursts like interval training). To start training with tempo runs, Shape suggests 10-minute tempo runs for beginners, 20 minutes for intermediate runners, and 40 minutes for advanced athletes. What tempo runs do is they get you running faster, but at a speed that you can handle for an extended period of time.

Keep reading for more tips about getting past your normal running threshold.

Treadmill Tips, Workouts, and Tricks For All Fitness Levels

FitSugar — Mon, 23 May 2011 03:52:35 PDT

If you're stuck indoors, treadmills are an excellent way to get in some cardio time - minus wet weather or pollen counts. Whether you're a beginner or an advanced treadmill user, here is everything you need to know to get the most out of this favorite cardio machine.

Treadmill Workout Routines: These four different treadmill workouts: beginner, intermediate intervals, running hills, and sprint intervals, can be downloaded to accompany you to the gym!
How to Burn More Calories: From competing against friends to increasing the speed, here are some ways to make that treadmill work extra hard for you!
The Forty Minute Walking/Running Workout: Perfect for beginners, this workout helps your body ease into it while also adjusting to the physical demands of running.
Increase the Incline Like Jennifer Aniston: Cranking the incline helps you burn more calories than if you keep the machine set to a zero grade. You can also use the incline button to take yourself for a hilly hike with this walking workout.

Keep reading for more tips.

DIY One (or Two) Bracelets For National Friendship Day

Chi Diem Chau — Thu, 04 Aug 2011 15:36:13 PDT

Life is nothing without friends. It might sound like an over-dramatized statement, but who would we be if we didn't have a buddy to play with in elementary school, a loyal friend to help us go through those (annoying) growing pains in middle school, a BFF to hang with all throughout high school, and a college gal pal to talk you through boy troubles? Hopefully, some of these friendships have withstood the test of time, and with National Friendship Day around the corner (Monday, Aug. 8), we suggest you surprise your nearest and dearest with the ultimate offering: a friendship bracelet. Instead of buying one at a cutesy boutique, we suggest you DIY your own version and make it extra special.

You ready for the play-by-play? Listen up:

From Novice to Advanced: 3 Ways to Fix Chipped Nail Polish

Jaime Richards — Tue, 17 May 2011 05:00:00 PDT

You've just had a manicure on your lunch break, but by the time you're headed out later that night, you look down, and there's a blasted chip. There are few reactions you might have, including that you can just ignore it and move on with your life. (Who's really going to care, anyway?)

Or, perhaps it might be an opportune time to curse a little and deal with it by patching it up. Let's just say you're going with the latter. To find out a few ways you can say, "Goodbye, Mr. Chips," just keep reading.