FitSugar

Build a Strong Core and Arms With the Suitcase Walk

FitSugar — Tue, 02 Dec 2008 03:00:00 -0800

If you're looking to strengthen your core muscles as well as your shoulders and arms, here's a great move called the suitcase walk. Not only is it great for toning your muscles, but it can also prepare you for carrying your suitcase in the airport this holiday season. Here's how to do it:

Hold a rather heavy size dumbbell in your right hand, between 15 and 30 pounds. You want to choose a dumbbell weight that will challenge your core, but also allow you to have good form when walking. Hold the hand weight to one side with a straight arm, just like you would hold a suitcase. Keep your shoulders even and your posture square.
Walk, carrying your dumbbell at your side, for 100 to 300 feet. If you don't have one long area to walk in, then walk a shorter distance, back and forth, to total the amount of feet you've chosen. Keep your spine straight and your abs engaged as you move with control. Don't swing the dumbbell mindlessly, but keep it at your side.
Then bend your knees to put the weight down and pick it up with your left hand. Walk the same distance.
Do this exercise once or twice on each side, envisioning the long lines at the airport.

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Ways to Recession-Proof Your Fitness

FitSugar — Wed, 17 Jun 2009 03:30:00 -0700

I was not pleased when my gym membership fee increased. As if it's not already expensive enough! If you can't afford monthly gym costs, here are some tips for working out on a budget.

Stairs are free. Take them when you can.
Thera-bands cost under $10 and they're a great option for resistance training.
Rent exercise DVDs from Netflix, or buy them. Have a few on hand for cardio, strength training, and stretching so you can get a well-rounded workout for not much dough.
Get an exercise ball for around $20. If you're not sure how to use it, check out these exercises that will strengthen and stretch all the muscles in your body.

Interested in learning more ways to exercise inexpensively? Then read more.

Get an all-in-one exercise system. I like GoFit Ultimate ProGym because it offers a wide range of training options.
A jump rope is under $6 and allows you to get your heart rate up anywhere. You can even pack it in your suitcase when traveling.
Buy a pair of last year's model of sneakers on sale, and walk or run in your neighborhood.
Start a community walking group, or a mommy stroller group. Not only is it free, but it's a great way to get you motivated to exercise regularly.
Most parks are free, so try doing pull-ups on the monkey bars, or dips using a picnic table. Or visit a nature park with trails. Trekking up the hills is a great cardio workout, and also tones your butt and thighs.
You can check out the strength training and cardio workout we created here on FitSugar. Here are a bunch of printable workouts to try at your convenience.

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Healthy Dose Link Time

FitSugar — Thu, 04 Jun 2009 11:05:00 -0700

Recipes to help you find the joy of cooking with soy - Shape
You knew it was coming, the Wondershirt is Spanx for men - That's Fit
Get spicy: culinary travel with ethnic meals in a box - Vital Juice Daily
Would you trust Will Ferrell's sunscreen to protect your skin? - Fit Celeb
The new RX for back pain is exercise - Vitamin G
Take your down dog for a walk to warm up before running - Fresh Fitness Tips
Question about fish oil? Check out this definitive guide - Mark's Daily Apple
Suitcase friendly fitness gear - Daily Spark

Travel Without the Tummy Troubles

FitSugar — Tue, 16 Dec 2008 09:00:00 -0800

Hooray for the holidays! Traveling for the holidays - not so much. Get ready for traffic, waiting in lines, flight delays, and possibly constipation. For some people, switching time zones or being away from home always upsets their digestive system. Here are some ways to keep things moving while you're on the move and ways to keep your tummy at ease.

Pack your own snacks, and include high fiber foods such as whole grain crackers, cereal, granola bars, dried fruit, pears and apples, and nuts. Avoid bananas and dairy products since these foods can block you up.
Thirsty? Opt for straight up water, and drink lots of it. Staying hydrated will help your body keep its natural flow.
Medicine may be necessary. Pack some Pepto in case you have heartburn or diarrhea. If you're bloated and haven't gone to the bathroom for over 24 hours, pop some Citrucel caplets. They add bulk to your food to help you go, without causing gas.

What else can help tame your tummy? To find out read more.

Once you reach your destination, definitely splurge on the sweets and eggnog, but don't stuff yourself silly. If your system isn't used to all the sugar, fats, and alcohol, it can really affect your stomach.
Load up on the fresh veggies before and during dinner. They'll fill you up so you eat less food, which will help prevent that bloated feeling. Plus the fiber will help you stay regular.
If your stomach is uneasy after eating, sip on peppermint tea or eat a ginger candy.
Get exercise daily while on your trip. Pack some fitness gear in your suitcase, go for a walk, hit the gym at your hotel, or ski with the fam. Exercise is a wonderful way to prevent constipation.

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Travel Tips for the Allergic

FitSugar — Tue, 18 Dec 2007 12:30:00 -0800

Since the holidays are coming up, I'm sure many of you will be traveling to be with friends and family. Visiting other places is great, but if you suffer from allergies you might get stuck in an uncomfortable situation. Here are some tips to keep in mind:

Don't forget to pack all the allergy medicine you need and take it as recommended by your doctor. Taking it before you start sneezing, wheezing, and itching may help prevent your symptoms from getting out of control.
Keep pocket tissues in your purse or jacket just in case your nose starts to run or you have a sneezing attack.
Bring your own pillow and pillowcase. Whether you're staying at your parents, in-laws, or a hotel, it's best to sleep on a pillow that you know you're not allergic to.
If you're staying at a house, make sure your hosts don't have any pets that set off your allergies. If they do, it might be best to make arrangements to stay somewhere else. Sad, but true.
Bring a plastic neti pot and salt in your suitcase. Using it in the morning and at night will help to cleanse your nose and sinuses, getting rid of any dust or dander that could trigger allergy symptoms.
Walk outside every day. Breathing fresh air can be really helpful in preventing an allergy attack.

If you have allergies, share your travel tips in the comments section below.

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Tips For Preventing Back Pain: Part I

FitSugar — Mon, 26 Nov 2007 12:30:00 -0800

Back pain is a not only a pain in the back, but also a pain in the a**, figuratively speaking, since it can leave you missing out on festivities of the holiday season. There are many simple things you can do for yourself to help prevent back pain as well as reduce current back pain you may already be experiencing. Here are just a few:

Identify and correct body stresses such as poor posture, improper lifting techniques, or weak or tight muscles. Strengthen your back, learn proper lifting methods, carry lighter loads, and use luggage carts for heavy packages and suitcases.
Increase your muscle mobility by stretching or doing activities - such as yoga, tai chi, swimming, or Pilates - that help keep you limber.
Boost your strength by doing exercises that involve the whole body, especially the core muscles of the stomach, back, hips, and pelvis. In addition, strengthening your legs and shoulders can help improve your ability to squat, lift, and carry items without overworking or injuring your back.
Do aerobic exercise, like walking, swimming, and running for at least 20 minutes three times a week. This kind of exercise increases muscular endurance and cardiovascular fitness, improves blood flow to the spine, and helps reduce stress.

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Relax Anywhere: Achy Feet

FitSugar — Mon, 30 Jul 2007 08:45:00 -0700

After a long run, my feet can be quite achy. Aside from complaining to my husband a lot, I usually just deal with it. However I recently discovered a fabulous and easy technique for massaging your sore feet, and all you need is a tennis ball.

Here's what you do: While seated, place a tennis ball under the ball of your foot. Roll the ball back and forth under the arch of your foot several times. Use as much or as little pressure as is comfortable for you. I usually do about a minute under each arch.

That's it. I promise it will ease those tired feet. Also, if you know you're going to be walking a lot on your next vacation, throw a tennis ball in your suitcase. Feet ache after a long day at work? Keep a tennis ball in your desk for a mid-day massage. Try it and let me know what you think.

Favorite Excuse for Not Working Out: I Don't Have Space

FitSugar — Tue, 03 Jul 2007 14:30:00 -0700

One excuse I hear all the time coming from people who don't workout is that they just "Don't have the space to do it."

I lived in a small apartment in NYC for years and while I feel your pain, there are other ways to get active than just plunking a big ole' treadmill in your house. So here are some options:

While your apartment (or house) may be small, the great outdoors is not. Go outside and start walking, running, etc.
Maybe you don't have space for a treadmill, but you most likely have a TV and a DVD player to play fitness videos on. I've reviewed a bunch of great workout DVDs that you may want to try for yourself. Believe it or not the Rock Your Body with Jamie King DVD requires very little space to do.
Still not enough space to workout along to a video where your TV is? Recruit a friend, who happens to have a decent size space, to do the DVD with you at her house. You may even find out she's been wanting to start working out too!
Exercise bands take up no space and are great for resistance training. I love to travel with exercise bands because I can toss them in my suitcase on top of all my clothes -- Apply this concept to your home as well.
Learn to love one (or all) of these things: Jump ropes, hula hoop and inline skates. They're all easy to tuck under a bed or in a closet and they're all great workouts.
Now you see 'em, now you don't. Get a pair of Aquabells - water inflatable and collapsible dumbbells. When you're not using them, deflate them (let the water out) and store them away.

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