FitSugar

Make Your Gym Time Count

FitSugar — Wed, 11 Jul 2007 12:30:00 PDT

When it comes to exercise you want to make the most of your workouts, especially if you are pressed for time. And these days, who isn't pressed for time.

Here are a few tips to help you make the most of your workout:

Warm Up Prior to Strength Training Session:
Just 5 minutes of cardio before lifting weights will increase blood flow to your muscles by about 55 percent and this makes your muscles contract better.
Added bonus: Warming your body up also lowers your body's perceived exertion of how hard your exercise session is, making you feel less taxed.

Work the Circuit:
Keep your workouts exciting and varied by creating a circuit for yourself by performing 3 to 5 several strengthening exercises, followed by short 3 minutes cardio segments. Pick 3 weight machines that work different parts of your body and intersperse with sets of abdominals, then cycle for 3 minutes. Next work your arms with free weights, sprinkle in lunges and squats then jump on the elliptical.
Added Bonus: Since circuit training is so fast paced and varied the chances of getting bored and stopping are much lower. Plus it is an efficient calorie burner that increases muscular strength and decreases body fat.

Mix Up The Cardio:
Cross train with at least two types of cardio. Try mixing running with swimming, or mix cycling with step aerobics. By incorporating different types of cardio you will increase your fitness level and work your body in different ways.
Added Bonus: Varying the type of cardio you do greatly decreases your risk for injury because you won't be over using just one muscle group.

Source

4 Time-Saving Tips For a Healthy Lifestyle

Leta Shy — Thu, 24 May 2012 13:18:40 PDT

Summers can be incredibly busy - between shuttling kids to and from activities to planning and going on vacation, all the activities that come along with the season can leave you pressed for time. Luckily, we've got a few suggestions for how to maintain a healthy lifestyle, even if you've only got minutes to spare.

Total-body in 20: Breaking up your workout in just 10- or 20-minute increments ensures that you'll break a sweat and burn calories without having to devote too much time out of your day. Even more efficient is making sure that your workouts target all areas of your body. For short workouts that you can do anywhere, check out our fast full-body workouts.

Home cooking: It's easier to cook healthily if you've already done the legwork. Shop for produce and other groceries at the beginning of the week so you can plan every night's dinners - check out one of our healthy dinner plans for the week here. You can also store individual servings of smoothies or sauces (using an ice-cube tray!) in your freezer to have at hand while whipping up a meal.

Read on for more time-saving tips!

Back on Track: Map Out the Week's Healthy Dinner Menu

Jenny Sugar — Mon, 21 May 2012 13:45:06 PDT

After getting home from a busy day of work, especially if I hit the gym, the same question always pops into mind - what to make for dinner? Without a plan in mind, it's easy to fall back on boxed mac and cheese or Chinese takeout, which aren't the healthiest options. To prevent scrambling to whip together a not-so-healthy meal, take time to map out your dinner menu for the week. Knowing which dishes you're making will also make you more efficient in the grocery store. Here's a sample menu (complete with a grocery list) that you can follow to ensure your weekdays always end in a nutritious meal.

Monday: Salad With Grilled Chicken and Fresh Strawberries

What you'll need:

Chicken
Fresh spinach
Carrots
Cucumber
Green peppers
Broccoli
Strawberries (feel free to add other fresh or dried fruits)
Avocado
Goat cheese (optional)
Your favorite dressing

Continue reading for the rest of the week's healthy menu and grocery list.

Make Hectic Days Manageable: 4 Tips For Fitting in Exercise

Leta Shy — Mon, 30 Apr 2012 16:17:50 PDT

You know that sitting too much can lead to serious health conditions, but when things get hectic you may think you don't have time to fit in a workout. If that's the case, here are four ways to spend your next busy day burning calories.

Wake up with a 10-minute workout: Nothing saves time more than a workout at home, so start your day with a total-body 10-minute workout - you'll burn calories, raise your heartbeat, and tone all over before you even have to take a shower. You don't even have to spend time making up your own circuit; follow along with celebrity trainers in our 10-minute Class FitSugar workouts here.

While you're waiting: Waiting in line is inevitable, so don't let all that time go to waste. Do a few of these discreet toning moves to continue to whip your body into shape while you wait.

Lunchtime workout: Your day may be packed, but sometimes that's just the time to duck into your gym for a quick workout. A midday workout can re-energize and refocus your mind, making you more efficient at performing afternoon tasks (and possibly freeing up your time!). To find out how to get in and out of the gym without delay, read our time-saving tips for fitting in a midday workout.

Relax and unwind: Keeping your muscles loose and flexible is key to an effective workout routine. Add a few of these sleep-inducing yoga poses before you go to bed in order to tone your muscles while relaxing your body and preparing yourself for bedtime.

For ideas on how to plan your workouts so you don't have to skip them, read more of our tips on how to exercise when you're busy here.

10 Ways to Get More Out of Your Gym Time

FitSugar — Thu, 29 Mar 2012 15:24:06 PDT

Does the nearing bikini season have you thinking of your workout routine? Whether you're a first-time gymgoer or a dedicated gym rat, chances are there are a few ways you can make your gym time even more effective and efficient. Ready to take your workouts to the next level? Here are 10 tips to help you make the most of your time at the gym.

Fresh Start Resolution: Master Time Management

SavvySugar — Tue, 10 Jan 2012 05:53:00 PST

It's a New Year and a new you! We're detailing 12 helpful tips to start off the year right, whether it be to advance your career or increase your financial cushion. We've already given you advice on kicking your daily deal habit, quitting your caffeine addiction, and reassessing your savings account; here's another way to start afresh in 2012.

Managing your time not only allows you to be more productive but also frees up precious minutes for you to spend however you'd like. To make 2012 your most organized, exciting year yet, adopt these five helpful habits.

Consider your to-do list a schedule. A simple checklist is a great start, but it's important to gauge the time frame for each item, too. Mark each of your tasks with an estimated start and finish time, taking into account any variables that may slow you down. Next, think of ways to make your schedule more exciting. Drawn to color? Use highlighters to create categories. Need some incentives? Brainstorm a mini reward for each task completed, like a phone date with your best friend or a new song download.
Plan ahead and be thorough. It's smart to lay out your exercise gear the night before a morning workout, but take it one step further by filling your water bottle, charging your iPod, packing your purse, and leaving your gym shoes by the door. Other ideas: fill out forms online before appointments and use your phone to snap screenshots of maps or directions. Small steps like these will have a huge payoff, adding several minutes for you to fill as you please.

Read on for more time management tips .

5 Reasons Not to Be Intimidated By Free Weights

FitSugar — Sun, 08 Jan 2012 11:08:31 PST

The free weights section of the gym can be a bit daunting thanks to floor-to-ceiling mirrors, stacks of barbells and dumbbells, and a crowd of bodybuilding types. But the benefits of free weight exercises are great, so it's important to boost your dumbbell confidence. Here are five reasons you should take a break from the weight machines:

Your know more than you think you know. There aren't any black-and-white guidelines for using free weights, but that's no reason to walk away, since free weight exercises are based on the popular moves you already know, like squats, lunges, chest press, shoulder press, bicep, and triceps curls. Plus, any additional movements that you usually perform on weight machines can also be done with free weights - with the added physical benefit (and challenge) of maintaining your stability.
It's not all about the pounds. Balance is one of the biggest benefits of free weights, and you don't need to be lifting twenty pounds to see results. Grab light dumbbells and perform standard exercises on one foot to strengthen the stabilizing muscles that are often overlooked.

Keep reading for more reasons to use free weights.

Why You Aren't Toning Up With Strength Training

Self — Wed, 07 Dec 2011 04:00:14 PST

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

If you aren't seeing the results you want and you know you're putting in the effort, it might be because you're not getting the most from your strength training workouts. Tempo is an oft overlooked, but pivotal aspect to toning and strengthening muscles.

Tempo is the pace or speed at which you move through the reps of the exercises. "Most people do not pay attention to tempo for one of two reasons; either they are trying to do too much weight and need to use momentum (to create the movement) or they are in a hurry and rushing through their exercises," says strength training expert Tim Bishop M.S., C.S.C.S., owner of sports performance facility, PerformFit and author of the new book Stronger Legs & Lower Body (Human Kinetics, 2011).

Next time you're at the gym, try this tempo timing trick Bishop shared: generally, you should count about four seconds on the down (or eccentric phase), and about two seconds on the up (or concentric phase).

Learn more about tempo after the break!

10 Ways Spending Money Can Help You Save

Bundle — Thu, 03 Nov 2011 00:15:18 PDT

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

We're always talking about saving money, but sometimes spending money can help you save more in the long run. Here are 10 instances doling out cash can help you add more to your savings.

Do a big weekly grocery shop

I like to cook, but I'm a little lazy about buying groceries. It's hard to drop a lot of money on food all at once! When I do a big shop, it always seems like I'm spending so much money. Last week, for instance, the tab came to over $100 for two people. But, when I get lazy and don't do a grocery shop, I wind up going back to the store four or five times in a week, and end up spending even more than I would if I had just bought all my food for the week at once. Plan a few meals and make yourself go to the grocery store once a week.

Resole your shoes

I once had a pair of $150 boots that sat around for two years without once seeing the light of day because the soles had worn down. They were my favorite pair of boots, but I figured they were probably done for. I actually bought two other pairs of boots - and was going for a third when the light bulb went off - just get my old boots resoled! It cost about $50 and they feel like a whole new pair of boots. Save money on excessive numbers of shoes by getting your old pair resoled.

Read on for more.

Renew Your Fitness Goals With These Small Changes

Angelica Marden — Mon, 13 Jun 2011 04:03:40 PDT

June marks the middle of the year and is a fitting month to reevaluate your fitness routine and aim to work a little harder. (It's bikini season, after all!) Renew your health and fitness goals this week by committing to small, but effective changes. Here are some suggestions to get you started.

Undertake an extra long workout - Plan an after-work hike in the fresh Summer air, challenge yourself to run an extra mile, or sign up for 90-minute yoga class instead of the usual hour-long class. You may feel rushed all week, but schedule a long workout like you would a social or work engagement to make it happen.
Plan your meals for the week - Keep unhealthy snacking and greasy takeout to a minimum by mapping out your food plan for the week. Try these handy meal-planning tips from Self magazine to make it possible.
Aim to get more out of your trip to the gym - Don't waste any time or effort at the gym with these efficient workout tips for working smarter, not harder.

Keep reading for more tips.