FitSugar

Ommmm my back hurts...

FitSugar — Fri, 03 Nov 2006 13:30:00 PST

A mini meditation quiz:

Which meditation principle suits you?

Meditation is quiet "me" time.
Meditation is a time to take 15 minutes to truly relax.
Meditation is feeling the om.
Meditation is my back aching after sitting for only 10 minutes. Leaving me with some pain and no om.

If you answered yes to #4 but love to meditate, the Salubrion Meditation Chair is the answer for you. The L-100 meditation seat provides proper back support so you can achieve proper meditation. Salubrion states:

The L-100 Salubrion Seat™ provides exceptional support for floor sitting, assisting in proper back alignment and lumbar curve for superior comfort. At a slightly elevated state, the user benefits from increased blood flow to the legs and greater relaxation. Deeper and longer meditation sessions are achievable due to the elimination of distracting aches, pains, and fatigue.

Omazing!

Buy it here for $48.95.

3 Ways to Make Over Your Sleep

Leta Shy — Tue, 31 Jan 2012 14:12:30 PST

Are you getting the best sleep possible? If you just answered a bleary-eyed "No," chances are your sleep patterns need a makeover. Find out three ways to revamp your sleep and wake up rested.

Limit distractions: Light emanating from your TV or iPad before you go to bed, noisy neighbors, or a never-ending stream of cars outside your window can all take away from quality sleep. Make sure you keep distractions to a minimum by powering down at least 20 minutes before bedtime - otherwise you may be so wired it'll take even longer for you to fall asleep. If outside distractions are the source of your wide-eyed nights, try a white noise machine (or a white noise app like Simply Noise [$1] on your iPhone).

Read on for two more ways to make over your sleep for a better night's rest after the break.

Quick Tip: Remember to Start Off Slow

Leta Shy — Wed, 28 Dec 2011 12:57:38 PST

It's one thing to have a healthy goal (like weight loss) for New Year's, and it's another to set yourself up with unrealistic time lines (like losing 10 pounds by the end of the week). New Year's resolutions can be motivation you need to start the year out strong, but they can also give you unneeded pressure to reach your goals ASAP.

Whether your normal routine has disappeared in lieu of holiday celebrations and cake, or if you've vowed that this is the year that you'll become a gym rat, remember to take it slow. No matter what your starting point, taking it to the next level should involve a slow ramping up and not an all-out body-straining routine, which can not only lead to discouraging aches and pains but also injuries that sideline you even when you want to keep going.

Want some strategies to help you start out slow and build your routine gradually? We've got tips on how to ramp up your workout once you've mastered your current one, how to restart exercise after an injury or sickness, and how to jump back on the fitness bandwagon after your exercise routine has taken a hiatus.

What Not to Do in Chair Pose

Jenny Sugar — Thu, 08 Dec 2011 15:55:28 PST

Whether you have five or 50 yoga classes under your capris, Chair pose (aka Fierce) is one of the many basic postures you'll strike just about as often as Down Dog since it's the first pose in Sun Salutation B. As a yoga instructor, I've noticed some major no-nos that you'll want to avoid to prevent discomfort and to make sure you're getting the most out of the pose.

Weight too far forward: When you bend your knees and lower your hips into the pose, pretend you're about to sit down in an imaginary chair. This will remind you to keep your body weight back into your heels. Give your toes a little wiggle to make sure you're shifting toward the back of your feet and to release tension in your forefoot. Shifting back into your heels works your glutes and thighs more and will also prevent strain on the knees.

Keep reading to find out other mistakes you're making doing Chair pose.

Show Your Running Knees Some Love

FitSugar — Fri, 02 Dec 2011 19:30:58 PST

Running as a convenient form of cardio may be the bee's knees, but it can leave my knees aching. Although studies have found there is no connection between running and an increased risk for arthritis, here are some easy ways to show your knees some love.

Stay flexible: Tight hamstrings or quads can prevent the knee from going through its full range of motion, which can negatively impact the soft tissues that work the knee. Hamstrings can get especially tight for runners, and here are five easy ways to lengthen the muscles in the back of your legs. Don't forget to stretch your quads post-run, as well as your calves. Tight calves can create knee pain so stretch the back of your lower legs as well.
Maintain a healthy weight: Running can be considered a series of connecting hops, and the force of landing on your knees is considerable. Excess weight just increases the force of pressure your knees endure while running.
Strength train: Keeping your legs strong can help prevent knee injuries. Strong quads and strong glute meds, the muscle on the side of the pelvis, can help prevent iliotibial band syndrome, which causes pain on the outside of the knee, so do this wall sit exercise.
Cross train: Doing multiple forms of cardio is a great way to give your knee joints a nice break. Biking, swimming, Zumba, and running in water are great ways to mix up your cardio routine.

How to Buy the Right Running Shoe

Leta Shy — Tue, 22 Nov 2011 09:43:06 PST

Buying the right running shoe takes time. Finding a shoe that works with your running style and foot usually means an in-store visit to a running specialty store for expert advice.

A good running shoe store will look at your foot type, normal running distance, past or current injuries, pronation, foot length, and instep height, along with other parameters, says Lori Shannon, owner of women's running shoe store See Jane Run. And while there are several things you can ignore when shopping for a running shoe, there are still many things that matter for keeping your runs safe and injury-free. Nothing beats a personal consultation for finding the perfect fit, but we asked Lori for guidance anyone can use when looking for a running shoe. Here are more of her tips to consider.

Pay attention to fit: Every shoe (and foot) is different, but there are a few specifics that you should look for before the cashier rings up your pair. "The overall feel and fit is often overlooked but is extremely important. Some companies will insist that you are in a certain category - [like] stability, motion control, or cushioning - but those shoes may not feel good to you," Lori says. "This is an art, not a science. If you don’t like how they feel, then they are wrong for you."

One way to help ensure a good fit? Pick the right time to visit a shoe store. "If you run in the morning, get fitted in the morning," Lori says. And try to go to the store after your normal daily run. "Your feet change size during the day and how long your run, [so] if you do long runs, you should try on shoes after a long run. This will give you a better fit and help you keep your toenails."

Read on for more tips on buying the right running shoe.

Don't Let These Minor Annoyances Ruin Your Workout

Leta Shy — Mon, 07 Nov 2011 14:43:46 PST

Some days you're just feeling out of sorts. And while you may not be super sick or nursing a serious injury, that feeling can be the perfect excuse when you want to skip your workout in favor of something less strenuous - like, say, a DVR session on the couch. Before you use those excuses, here are some ways to keep those minor daily annoyances from affecting your routine.

You're constantly tired: Fatigue can get the best of you, especially when it's time to exercise. It can be a lot easier to think that resting your body is a better option - and sometimes, taking a day to rest can be the best option. Most of the time, however, exercise is just what you need to feel both energized and to have a good night's sleep afterward. And if you find yourself staying up too late or battling with insomnia, here are more ways to help you destress and go to sleep.

Your back aches: It can be easy to think that you should just live with minor aches and pains, but what seem minor can be preventing you from wanting to be active. Instead of powering through those minor pains throughout the day, incorporate some preventative and relieving exercises to help your back feel its best. Yoga has been proven to relieve back pain; here are yoga poses for lower back pain, and some back and shoulder strengthening exercises that will prevent imbalances that lead to aches.

Read on for more remedies for antiworkout annoyances.

My Aching Back! Yoga Sequence to Offer Relief

Jenny Sugar — Fri, 04 Nov 2011 11:44:21 PDT

Whether you woke up with a tight lower back, your desk job has you aching, or you overdid it at the gym, here is a relaxing yoga sequence designed specifically to stretch your lower back. Since tight hips, hamstrings, and shoulders can often trigger discomfort and pain, this sequence will also lengthen those tension spots. Do this series of yoga poses any time your back needs a little extra love.

Source: Thinkstock

Battle Ropes For Beginners

Anna Monette Roberts — Thu, 03 Nov 2011 03:06:58 PDT

While working out at your gym, you might have passed by thick, heavy white ropes coiled up around a beam, but haven't given them much thought. While it may be intimidating to take up a 20-foot space in the gym, working with battle ropes is not only one of the quickest way to work out all of your muscle groups, slamming 25-pound ropes on the ground is actually quite gratifying.

Crunch trainer Livia Jenvey recommends her clients use battle ropes because they are a fun, quick, and alternative way to work out your arms, back, legs, and especially target the core. Even spending a few minutes working with the ropes will send your heart racing and your muscles aching in a good way. Livia recommends this quick workout for newbies to battle ropes.

Mistakes Runners Make on Race Day

Jenny Sugar — Wed, 02 Nov 2011 11:38:43 PDT

Whether you're signed up for your town's Turkey Trot 5K or a much longer distance (like this weekend's NYC Marathon!), you don't want to do anything on the big day that might cause discomfort while running - or worse, an injury. To ensure your best race, here are mistakes to avoid on race day.

Wearing Something New
Train in your race-day outfit during the weeks leading up to the race. I'm talking everything from your undies to your sports bra and your wicking socks to your hat. You want to make sure that what you're wearing is comfortable, breathable, and won't cause any irritation. Be sure to practice longer training runs in this outfit; sneakers that feel great after three miles might cause painful blisters by mile 12.

Eating Too Much or Not Enough
Your nerves might have your stomach in knots, but don't skip out on your prerace fuel. A few hours before the race, eat a meal of familiar foods that are easily digestible. Avoid a meal that is laden in fat and sugar - it won't give you sustained energy and may also cause stomach cramps. Like your outfit, food is something you can play around with during training. Find a meal that works for you by testing it out before going on a big training run. Hydration is key too. Drink 14 to 20 ounces of fluid two to three hours before you run rather than chugging an entire Nalgene 10 minutes before. Make sure you stay hydrated throughout the race, too.

Continue reading for more tips on what not to do on race day.