FitSugar

Stretch It: Ankle Rolls

FitSugar — Wed, 23 Jul 2008 16:00:00 PDT

I love a dynamic warmup, even more for feet. Before running, hiking, or dancing, it's a good idea to prime your feet and ankles for moving with a simple circular motion. Add these rolls to your warmup routine. Do at least 10 in each direction with each foot. Follow up with some toe walking and some heel walks. Then add a little calf stretch and your feet will be ready to move.

Music: "Toes" by Norah Jones

Strength Training No-Nos: What Not to Do When in Squats

Susi May — Tue, 13 Dec 2011 12:02:53 PST

No matter your fitness passion, from snowboarding to CrossFit, you likely do squats in your sweat sessions - they're a fitness staple. Sometimes, the more simple the move, the more careless we become when doing it, and before you know it you have sloppy squats. Here are four common mistakes that plague the standard squat. Next time you head to the gym, take a little time to get back to basics and run through this list. Not only will these corrections make the exercise more effective, but they prevent injuries too.

Mistake: Weight Too Far Forward
To take care of your knees and really engage your glutes, keep your weight in your heels. You should be able to freely wiggle your toes as you sit back into your squat. Weighting your heels also keeps the knees from moving beyond your toes, which can seriously strain that joint.
The Fix:
Practice squatting with a stable chair or weight bench behind you, and aim to lower your booty onto the front third of the seat - quietly and with control, no plopping down. This will help you shift your weight far enough back to truly challenge your glutes.

Mistake: Leaning Forward
When squatting, you want to keep your torso fairly upright, but tight hips can pull the upper body forward, straining the knees and the low back. Leaning forward also interferes with your ability to go deep in the squat, decreasing the amount of work for your backside.
The Fix:
Before a strength training session, do a dynamic warmup to open the front of the hips. Walking lunges work well as an active stretch for the tight hip flexors. To keep your torso upright, use an exercise ball at the wall for your squats and single leg squats too. Here are details on how to set yourself up for ball squats at the wall - just make sure you're going deep enough into the squat so your thighs are parallel to the ground.

Keep on reading for more about squats after the break.

The Ultimate Fall Boot Guide - Every Style, Every Price

Brittney Stephens — Fri, 14 Oct 2011 03:30:30 PDT

As devoted as we are to wearing boots year-round, once Fall rolls around they pretty much become a necessity. With so many styles to choose from, boot shopping can get a bit daunting - so we've culled the best pairs from the Fall '11 runways and broken them down by silhouette, making for a pretty seamless shopping event. From short and sweet ankle booties to supersexy over-the-knee styles, there's definitely a little something for everyone. Click through now to see and shop the crème de la crème of Fall boots.

Celebrity Style: Sarah Jessica Parker

Hannah Weil — Wed, 21 Sep 2011 09:49:36 PDT

With another effortlessly pulled-together style moment, SJP sets the bar high for on-the-go get-ups. Her playful palette and spot-on styling makes this casual look one we're coveting for our own daily routine, thanks to a bright, boxy pink jacket and luxe suede accouterments including her gorgeous Salvatore Ferragamo bag. But the best part is really just the simple roll of her jeans - the cuff exposes just a hint of ankle and shows off a great pair of Fall pumps proving that sometimes the whole outfit comes down to just one great styling trick. Looking to channel the same easy chic? Just shop our editors' picks to get SJP's look.

20 Pairs of Pants You Need For Fall - at Every Price

Brittney Stephens — Wed, 31 Aug 2011 09:00:20 PDT

Have you rounded out your Fall shopping list yet? No piece works for women of every size, shape, and form better than a chic, flattering pair of pants. The right ones cannot only slim you down or add curves, but also act as a polished canvas for any plain tee, statement necklace, or pair of sneakers. For 2011, the offerings range from pleated and printed to flared and fitted, and we're excited to try some new styles for work, play, and beyond. With all the amazing selections out there, we've narrowed it down to our 20 favorite Fall pant picks. Before you click through, keep these tips in mind:

Invest in a quality pair of soft, supple leather pants. They give instant rock 'n' roll cred and can be dressed up or down with high heels, flats, or ankle boots.

Take a walk on the wild side with a pair of printed trousers - make a statement at the office in florals, or try a snakeskin pair for a night out.

High-waisted, wide-legged pants have an effortlessly pulled-together effect, whether you're on a date, job interview, or just running errands.

Work Out With Lady Gaga

Self — Wed, 25 May 2011 05:03:00 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Lady Gaga has finally dropped her latest masterpiece, and Born This Way was born to inspire our workouts. The '80s-inspired opus is full of gym-ready grooves, from Eurodisco to Latin rhythms. Let's get moving!

Gaga training sessions with Harley Pasternak consist of a 25-minute routine combining strength and cardio. The trainer has attributed her killer abs to an intense regimen of crunches, but we know the pop star is a fan of core-chiseling yoga as well. With her new album freshly loaded on our iPods (the fourteen songs clock in at exactly one hour), we took her daily drill to the next level.

First, we hand-picked eight tracks (35 minutes) to keep our feet pounding the treadmill - raising your heart rate for at least a half hour will melt fat so your toned muscles emerge. Warm up with the easy-paced "Electric Chapel." Lady Gaga's monster singles - "Hair," the Madonna-esque "Born This Way," club-thumping "Judas" and Bruce Springsteen-inspired epic "Edge of Glory"- all made our list. Then we added the Debbie-Gibson-meets-Donna-Summers jam "Marry The Night," the empowering, rave-worthy "Scheibe" and "Highway Unicorn (Road To Love)," with its "run, run" lyrics.

Read on for the rest of this energizing hour-long workout after the break!

Home Gym Basics No Matter How Small Your Space

Leta Shy — Mon, 08 Aug 2011 02:58:12 PDT

I like things easy. And easy means a convenient way to stay fit but doesn't take too much time out of my day. Easy solution? A home gym. What's not to love - all the equipment you need to stay fit, no gym membership required.

It's hard, however, to keep a home gym as equipment-ready as your neighborhood gym if you don't have the space (or the money). Luckily, just a few basics are all you need for a full-body workout. No matter how much space you have, read on to find out what you should have to outfit your home gym.

Exercise ball. This will take up the most space, but trust me, it's also one of the most versatile pieces of gym equipment you can own. Work your whole body with just a stability ball. Check out this video for two advanced moves that work your abs (no crunches required) and backside, and after you're done, relax your back with this spinal twist move. But before you buy, make sure you get the right size for your body; use these guidelines to find a fit.

Read on for more home gym basics after the break.

Common Running Injuries and How to Avoid Them

Susi May — Tue, 28 Jun 2011 12:10:03 PDT

Even with the longer days of the Summer months, I sometimes feel like there is so much training to do and so little time to pack it in. Upping your mileage certainly brings increased stamina, so you can "bring it" at your races, but it can also mean increased injury risk. Overuse injuries are the bane of any runner's well-laid training plans. And that is where some prehab comes into play. You can strengthen areas prone to injury, hopefully bypassing nasty and nagging injuries that can often follow you as you log mile after mile. Here are four common running issues and how you can hopefully prevent them.

Shin Splints

Symptoms: Pain in the lower leg starting below the knee. It can be either on the outside of the shin (called anterior shin splint) or the inside of the bone (referred to as medial shin splint).
Causes: Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The tears are caused from overuse, especially after periods of inactivity. In runners, shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin.
Prevention: Stretch your calves regularly, even on days you don't run. And when running, think about lifting your heels toward your pelvis to activate the hamstring rather than propelling yourself forward by pushing off with your feet, which activates the calves. As for strength training, a series of toe and heel walks help to balance the muscles of the lower leg.

Unfortunately there are more injuries, so keep on reading.

Stretch It: Iliotibial Band and Outer Thigh

FitSugar — Thu, 04 Oct 2007 04:00:00 PDT

Running can take its toll on your knees and having tight muscles and soft tissue around the very important knee joint can increase the toll we runners pay. That is why stretching is so very important.

This stretch targets the iliotibial band (ITB), the thick band of fascia that runs down the outside of the thigh, and it is important because when the ITB gets tight it can pull the knee cap out of alignment causing all sorts of pain. This simple move is one of my favorite post running stretches. As an urban runner, I particularly like it because I don't have to touch the ground to do it. So stretch it!

Here's how, via the Foot & Ankle Institute:

Iliotibial Band Stretch

Cross your right foot behind your left, so the toes of both feet are almost even.
Turn your right hip out, so your toes will be almost touching with your heels apart (sounds weird..so just stand up and try it).
Side bend to the left allowing your head and neck to bend to the left too!.

Hold for 30 seconds and repeat on both sides at least two times

Fit's Tips: This stretch is for your outer thigh/abductors. You might feel it on the sides of your glutes too, and you might feel that area stretching first. The ITB is fascia, which is challenging to stretch. If your ITB is really tight you should invest in a foam roller and try rolling it out.

DrSugar Answers: Creaky Joints?

FitSugar — Wed, 14 Jul 2010 09:00:01 PDT

DrSugar is in the house! And she's answering your health-related questions.

Hi! I had a question for DrSugar. I am wondering why my joints - knees and hips - are so squeaky and creaky. I don't feel any pain but I am curious if this might indicate potential problems later on? When I roll my shoulders, I feel like all of the little bones are rolling noisily together. I notice the creakiness in my hips and knees mostly when I'm stretching or doing yoga. Should I be concerned or do something to address this? Thanks!
-Concerned About Creaking

Well, as a 31-year-old former competitive gymnast, I can definitely relate to your symptoms, as I’ve been having them for quite some time in my hips, knees, and ankles. The snapping, the creaking, the popping and crunching sounds are ones I am quite familiar with! However, just like you, I don’t feel any pain or discomfort associated with my musical joints. I must admit, I had a great time doing more in-depth research on this topic because I too was wondering if I should be concerned or take proactive measures to address these issues. To learn more about the causes of creaky, squeaky joints, keep reading!