FitSugar

And the 2009 Health and Fitness Trends Are . . .

FitSugar — Mon, 10 Nov 2008 10:00:00 PST

Every year the American College of Sports Medicine surveys over a thousand sports medicine professionals about the fitness trends for the upcoming year. It seems that the predicted trends for 2009 are pretty similar to those we saw for 2008 - a mixture of generalized trends and exercise specifics.

Here are the top 10 health and fitness trends for 2009:

Educated and experienced fitness professionals. Certification and accreditation for health and fitness programs and professionals are becoming more common.
Children and obesity. Fitness programs to address childhood obesity are a top trend for the third year in a row in the ACSM survey.
Personal training. Personal trainers are becoming more accessible to more people, according to the survey.
Strength training. Men and women are lifting weights; staying strong while aging is increasingly part of their motivation.
Core training. This trend is about strengthening muscles in the abdomen and back to stabilize the spine.

To see the other hot trends

Improve Your Balance, Improve Your Life

FitSugar — Mon, 18 Feb 2008 11:45:00 PST

If you're like me then you may find yourself saying, "I have horrible balance." While I thought I was doomed to wobbling around every time I put on my shoes standing up, I found out that you can improve your balance easily. Why does it even matter? Well balance training repairs damaged pathways to the brain, strengthens weakened stabilizing muscles, and teaches the body new strategies for keeping itself upright. What's more? Jumping over puddles, standing on a ladder to change light bulbs, snowboarding, and riding on the bus (standing up) all require balance, so a little improvement just makes your life easier.

To find out how to help improve your own balance, just

read more. I found these tips from Canada.com extremely helping in improving my own balance:

Start by standing on one leg and then the other for several seconds each. If this simple task isn't enough to throw you off kilter, stand on one leg while brushing your teeth or washing the dishes using the counter to steady any wobbles before they lead to a fall. If that's too easy, try it with your eyes closed or on an unstable surface like a pillow. Both stances increase the challenge considerably and teach your body how to stabilize when sensory data is impaired and the environment becomes unstable.

If you're looking to improve your balance further then try yoga exercises on a BOSU or balance board, and even walking while putting one foot directly in front of the other should help - it may not make you Nadia Comenici but it's a start, right? Source

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

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

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Get a Grip on Indulgences With Trainer Gunnar Peterson's Tips

Leta Shy — Thu, 26 Jan 2012 14:55:48 PST

Indulgences can get the best of us at any turn. Whether it's a co-worker's plate of cookies or a strong desire to skip a workout in favor of happy hour, it can be hard to stick with a routine when you notice temptations left and right. We recently spoke with celebrity trainer Gunnar Peterson, the man behind some of the curviest bodies in Hollywood, who offered these tips on how to get a grip when we're craving unhealthy food or have skipped a workout.

Have a healthy outlook: Most people have an indulgence or two that leaves them weak in the knees (even Gunnar's got one: "Peanut butter is death for me. I would shank my grandmother in the neck for a Reese's Peanut Butter Cup," he jokes). Instead of banning your favorite junk food from your diet completely, make healthy choices most of the time, but allow yourself some leeway in all aspects of your healthy lifestyle. "Just try and make the right choices most of the time," Gunnar says. "If you make them all the time then you're just flat out boring and then you become a weird fitness zealot, and at the end of the day nobody wants to be around you."

Get out of the kitchen: If the kitchen table is your go-to spot for paying bills or finishing up work in the evening, you may find that just being around all that food can lead to mindless snacking. As Gunnar jokes, "If all bachelor parties were held in movie theaters there would be a lot less bad stuff that happens at bachelor parties." Take temptation out of the equation by getting out of the kitchen after you're done eating for the night.

Read on for more of Gunnar's healthy living tips.

The Best Indoor Workout Classes (Because It's Freezing Outside!)

Self — Wed, 18 Jan 2012 05:35:01 PST

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

There are lots (and I mean, lots) of reasons why my motivation to work out during the Winter plummets - from the snowy commute to freezing cold winds to the cold, dry air that hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September - this born-and-raised Floridian prefers to train outdoors during the Summer.)

But it is possible to sculpt, strengthen, and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off Winter weight:

Indoor cycling: Ruth Zukerman, cofounder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (Self favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors, and instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus if you're looking to shape up before hitting the slopes, "indoor cycling is great preparation for all Winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of après-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the song's chorus and then revert to a cadence on the beat of the music as the chorus ends.

More best indoor workouts after the break.

6 Tips to Start Your New Job Right

Kiplinger — Mon, 16 Jan 2012 16:08:12 PST

We're thrilled to present this smart Kiplinger story here on Savvy!

I learned some valuable lessons about how to succeed in the "real world" while starting out at my first full-time job, and you can, too.

I never expected my social circle, at age 22, to use the phrase "I feel so old" so much. We know we still have our whole lives ahead of us, but making the transition from college to career can really make you feel like you've aged 20 years. For example, unlike in my college years, convincing myself to go out on a Friday night these days takes almost as much work as getting out of bed on a Monday morning. And I never thought I would be spending my beloved lazy Sundays running whatever errands I didn't get done during the week. Even four internships, including one with my current full-time employer, the Kiplinger Washington Editors, hadn't fully prepared me for this whole professional-life thing.

To help you make the adjustment and overcome common obstacles you might face when you're just starting out, here are some lessons I learned in the first few months of my first job. I hope these tips will help you feel as young as you are. SEE ALSO: Our Quiz on Navigating the First Weeks at Your New Job

Read on for tips.

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Jenny Sugar — Thu, 12 Jan 2012 16:29:43 PST

Numb fingers. Black ice. Risk of frostbite. These are all common reasons to skip running outside in Winter and take refuge in a warm, dry gym. Treadmills might feel safer, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

Do intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
Gradually increase your speed throughout your workout. You definitely don't want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (4 mph) and every five to 10 minutes, give your speed a little push until you're running at a 5 to 8 mph pace.
Run longer. It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

Keep reading to learn ways to tone your muscles and become a faster runner.

From Beginner to Expert: 4 Ways to Become a Better Runner

Leta Shy — Mon, 09 Jan 2012 17:42:26 PST

Have you got the running bug? If you've recently committed to a running program, it may seem like there's not much prep involved, except downloading your favorite playlist. Running is a popular pastime because it doesn't require much know-how to start - just pick out your shoes and go. But that doesn't mean that there isn't technique. Whether you're starting out or never thought twice about your regular runs, read on for tips on how to become a better runner.

Learn the basics: The barriers to entry may be low, but that doesn't mean running isn't a skill. If you are a beginner runner, pay attention to how you run. Listen to your gait - you shouldn't be running unevenly or hitting the ground hard. Read more tips on analyzing your running style here. And remember that mid- or forefoot-striking is best (as opposed to heel striking) for helping prevent injuries.

Read more tips on proper running after the break.

Simple Ways to Improve Your Balance

Leta Shy — Mon, 21 Nov 2011 02:44:00 PST

The upcoming snow sports season isn't the only reason why you should be challenging your balance. Improving your balancing skills not only helps your muscles work the right way, but it also helps develop those all-important core muscles. Here are a few simple ways to build your balance without forgoing your other workouts.

Close your eyes: Another way to switch up your routine without too much thought - do some of your exercises with your eyes closed. The inability to stabilize yourself by focusing on an object makes an exercise much harder than it seems. But before you try, make sure you have enough room to move around without tripping or falling, and read our recommendations on how to strength train with your eyes closed.

Two more ways to challenge your balance after the break.

Don't Count the Pounds: Why Muscle Mass Is Important

Heather Dale — Wed, 28 Dec 2011 03:06:25 PST

It's hard not to stare at the scale after resuming your fitness routine once the holidays are over. Dinner tables covered with scrumptious dishes, and festive drinks and treats can quickly do a number on your overall body weight. But getting back in shape after indulging during the holidays shouldn't just be about the number on the scale. Here's why muscle mass is the secret to optimal health and staying slim.

More than just calories: Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you're reducing your risk for injury, and your chance of getting osteoporosis later in life.

Here are more reasons why muscle mass is important .