FitSugar

Favorite Excuse for Not Working Out: I'm Too Tired

FitSugar — Wed, 24 Oct 2007 12:30:00 PDT

We all have a favorite excuse for not working out. If yours is "I am just too tired," I have something to tell you. Exercise will give you energy. For reals!

When you are tired, it is difficult to remember how great you felt at the end of your last workout. Chances are really high you felt better post exercise than you did before, and you probably felt more relaxed too. Exercise promotes oxygen exchange, out with the stale air and in with the fresh. Motivate yourself with the carrot of the post exercise euphoria!

Exercise can help you sleep better, and a night of restful sleep will help you stay more energized the next day.

When I am feeling weary and therefore wary of exercise, I have to work through the mind games I play to talk myself out of exercising. Once I finally get moving, I find my energy is there and I am for a full workout. So fight the "too tired" excuse with the mantra "exercise to energize." It may be a little cheesy, but sometimes all it takes is two words to get me off the couch.

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5 Pink and Red Products That'll Get Your Heart Pounding

Leta Shy — Fri, 10 Feb 2012 03:44:31 PST

It's almost Valentine's Day, so chances are that everywhere you look you see red or pink. If you love the bright, energizing colors, time to incorporate the happy hues in your workout gear as well. After all, it's also American Heart Month - what better way to a healthy heart than with a few new pieces of exercise clothing to keep you motivated to work out? Here are five pink and red products that'll get your heart racing!

4 Lazy Moves That Boost Your Health

Prevention — Mon, 30 Jan 2012 04:05:16 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

You don’t have to go on a deprivation diet or spend hours exercising to ward off disease and be your healthiest self! Instead, try these supersimple tips
By the editors of Prevention

Staying healthy can feel like so much, well, work (think: logging hours at the gym and whipping up nutritious meals from scratch). However, there are plenty of small moves that you can make in your everyday life that will have big health benefits. We’ve rounded up 15 practically zero-effort ways to fight disease, whittle your waist, lower stress, and more. Bonus: many of these good-for-you moves feel good, too. So say sayonara to the old adage “no pain, no gain” and try these tips today.

Lazy Move No. 1: Protect Your Ticker by Snoozing
Need a good excuse to grab your comfiest set of pajamas and hit the sack? Skimping on shut-eye may do more than make you cranky or unproductive - it also boosts your risk of a heart attack. According to one Norwegian study, people who reported that they did not wake up feeling refreshed in the morning had a 27 percent higher risk of a heart attack, those who had trouble staying asleep almost every night in the last month had a 30 percent higher risk, and those who had trouble falling asleep almost every night in the last month had odds that jumped to 45 percent.

Twenty Ways to Sleep Better Every Night

Some researchers speculate that insomnia might trigger your body to release more of the stress hormone cortisol. High levels of cortisol have been linked with high blood pressure and diabetes, which are both risk factors for cardiovascular disease. Plus when you’re exhausted, you may be more likely to make unhealthy choices that up your heart disease risk, such as skipping your workout or reaching for fatty or sugary snacks for a quick energy fix.

Keep reading for three more lazy ways to improve your health.

3 Foods Proven to Help Your Workout

Leta Shy — Wed, 18 Jan 2012 02:19:53 PST

The right preworkout snack, which is a combination of mostly carbs with a little bit of protein, can give you the fuel you need for the perfect workout. But if you haven't planned a preworkout snack in time, you may be left feeling sluggish and run-down during your exercise session. Instead of running on empty, try these three foods that are proven to give that extra boost you need while working out.

Raisins: Don't overdo it with the complex carbs and protein right before a workout - you may be sidelined by stomach issues. Instead, reach for a small but digestible snack of about 25 grams of simple carbs. Besides being easy to digest, raisins contain other nutrients like vitamins, minerals, and fiber that are important for athletes.

Dark chocolate: Reach for a small square of dark chocolate if you want an extra energy boost before working out. Dark chocolate contains a flavonoid called epicatechin that may help you fight fatigue during your workout, according to a recent study involving rats. The amount needed is small, only about five grams, so it's fine to eat this amount right before you work out.

Coffee: Another performance-enhancing product may be a cup of coffee. Caffeine is energizing, and it's also been proven to enhance athletes' speed and endurance and may even encourage the body to burn more fat. However, don't down a cup of coffee right before your workout, especially if it already irritates your digestive tract. Finish your cup at least 30 minutes before a workout for best results (and if you haven't eaten for a while, pair it with a simple carb).

How to Prevent a Bad Running Day

Jenny Sugar — Fri, 13 Jan 2012 21:56:02 PST

Some days I slip on my sports bra and sneaks and I feel so light and strong - like I could keep going and going. Other days it seems like my legs are trudging through mud. What gives? We can't prevent bad running days entirely, but here are a few things you can do in order to have more good days than bad.

Get enough sleep the night before. Hit the hay early enough so you get seven to nine hours of shut-eye.
Make sure you're hydrated. Not drinking the appropriate amount of water before and during your workout can lead to dizziness, headaches, decreased energy and performance, dry mouth, and cramps. A few hours before running, drink about 15 to 20 ounces. Drink another eight to 10 ounces 10 to 15 minutes before heading out.
Eat before your run. Remember that food is fuel. If you're not working out for five or so hours, enjoy a meal that contains protein, fat, and carbs. Several hours before a run, eat a meal that's under 500 calories. Thirty to 90 minutes before you head out, enjoy a carb-loaded low-fat snack. If you're working out first thing in the a.m., fuel up with easily digestible carbs that are low in fiber. Getting too much fiber can cause major cramps during your run.
Hit the ladies room. There's no need to carry unnecessary weight with you, so if you can relieve yourself before your run, you'll feel much lighter and will be less likely to experience belly aches.

See more tips after the break!

Fresh Start Resolution: Cut Yourself Some Slack

SavvySugar — Thu, 12 Jan 2012 03:23:53 PST

It's a New Year and a new you! We're offering 12 tips to start off the year right. We've already given you advice on mastering time management and improving your public speaking, so here's another way to start afresh in 2012.

Make this the year that you finally give yourself a break. It's easy to get caught up in stress and to be hard on yourself when it comes to work, finance, and relationships, but the best way to stay happy and healthy is to lighten up a little bit. Here are four ways to cut yourself some slack in the upcoming year:

Schedule time for yourself. In between work commitments and everyday errands, it can be tough to find time for the things that fulfill you. Still, it's crucial to step back and let yourself indulge. Whether it's exercise, spa treatments, lunch dates, or just 10 minutes to sit and breathe, give yourself the gift of leisure. Even tiny moments of joy will have an impact on your mind-set.
Use your vacation days. Companies want eager, enthusiastic employees, so take advantage of your benefits package and schedule a vacation early in the year. With a trip to look forward to, you'll find yourself energized and more satisfied with your workplace. After your break, you'll return to the office with a calmer spirit and the drive to do better - especially since greater success usually means extra days off.

Read on for more stay-sane tips

5 Healthy Breaks to Take Every Workday

Leta Shy — Wed, 21 Dec 2011 02:43:48 PST

If you're prone to sitting down most of the day at work, chances are you're often in need of a break. Here are five ways to keep your body feeling healthy and happy during those eight hours in your chair.

Rest your eyes: Those pupils need a rest. Reduce eye strain by closing your eyes or looking away from your screen for a few seconds every 15 minutes. Here are more tips for keeping your eyes healthy when using a computer.
Do some desk stretches: Chair stretches energize and relieve tension. Get in the habit of stretching when you feel tense or notice your posture is failing. We've got lots of stretches you can do at your desk to relieve neck and shoulder tension.
Exercise with a purpose: Being deskbound for so long can make us forget that we should be moving more. Try taking a five-minute walking break every hour or so when you need to get things done - take the longer route to the kitchen or bathroom, or go up and down a few flights of stairs while you're brainstorming. It's a good way to combat the dangerous effects of sitting down for so long.
Take a noncoffee break: Warm up with a cup of green tea; it'll help fill up your stomach to curb cravings, and you'll be getting a lot more disease-fighting antioxidants than if you reach for the coffee pot.
Relax the wrists: If you've been feeling twinges of pain, cramps, or other discomfort while you type away, be sure to regularly stretch your wrists. Here are five stretches to do to help prevent carpal tunnel syndrome.

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.

Simple Tips to Reduce Workday Stress

Michele Foley — Tue, 01 Nov 2011 01:16:46 PDT

Sometimes a "case of the Mondays" can follow us well into the work week. Looming deadlines, pressure from the boss, and a hectic day of meetings are enough to frazzle the calmest individual. Before you let stress take control of an otherwise productive workday, follow these tips for stopping stress before it takes full hold.

Eat yourself to calm: While fatty junk foods may seem like the cure to your hectic day, these indulgences will only have you experiencing the crash-and-burn effect of a sugar high. Instead of reaching for things like chips or candy, eat one of these healthy foods proven to fight stress. Good-for-you items like nuts, oranges, spinach, and fish all contain nutrients that will ward off workday pressures. If a sweet treat is the only way you'll be able to survive the day, choose dark chocolate. A recent study shows that eating a small amount of dark chocolate can reduce stress levels. Along these same lines, give yourself a break and eat lunch away from your desk. Getting out of the office may be just what you need to relax.
Schedule a lunchtime workout: An easy way to blow off steam during your workday is to exercise. If the idea of leaving work to hit the gym only causes stress levels to rise, follow these timesaving tips for a midday workout and check out this quick beauty routine for the locker room. Numerous studies have shown that exercise is a sure-fire way to boost endorphins. You'll return to work happier, calmer, and energized.

See the rest of the tips after the break!

How Wanting It All Can Make You Unhappy

LearnVest — Fri, 23 Sep 2011 00:15:27 PDT

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

Are you ready for this?

Back in the ’70s, all we wanted was to “have it all.” A happy marriage, a good job, healthy kids - and a little bit of work/life balance. Ever since, working moms have put up the good fight, struggling to juggle a career and a home life without dropping the ball (any ball!).

Now a new study suggests women who want it all - and believe it’s possible to achieve - are actually unhappier. According to a study out of the University of Washington, working mothers who profess that their home and office lives can be seamlessly juggled are at a greater risk for depression than their more realistic colleagues.

In other words, the happiest working moms are “willing to let some things slide,” reports Katrina Leupp, a sociology graduate student and the study’s author.

How We Got Here

The study has tracked the same set of 1,600 married women - a mix of stay-at-home and working mothers - since they were between the ages of 14 and 22. Way back when, researchers started by asking for their reactions to a series of provocative statements, such as:

“A woman who fulfills her family responsibilities doesn’t have time for a job outside the home.”
“The employment of wives leads to more juvenile delinquency.”

Now, as adults, Leupp analyzed the women’s answers, as well as their comparative levels of depression (while controlling for marital happiness and hours worked). Her calculations turned up two key findings: First, the research confirmed earlier studies, which have shown that moms who are employed generally report better mental health than their stay-at-home counterparts. On the other hand, working moms who attempt to achieve Supermom status-in other words, those who try to have it all, without admitting that it’s difficult - are more likely to exhibit symptoms of depression.

Read on to find out what it means.