FitSugar

Favorite Excuse for Not Working Out: I Don't Like to Be Sore

FitSugar — Tue, 01 May 2007 03:30:00 PDT

I was listening to my favorite fitness pod cast Dr. Monte's Fitness Rocks when a guest speaker/personal trainer, Charles Staley, said that most folks quit their exercise regimen, especially when they are new to working out, because they don't like being sore. They just didn't like the post workout soreness that can come on as late as 48 hours after the workout. Ahhh...the gradual build of muscle being reformed.

I have heard this too, at the Pilates studio. So if this is your favorite excuse to not workout, at least you will know you are not alone. I am here to tell you that muscle soreness, however, is a good sign. It means you worked. You created just a little bit of healthy cell damage to your muscles. The muscles are going to repair themselves, getting stronger so they can meet the next challenge you throw their way. Being sore means you are getting stronger. I always take it as a good sign, I like to be pleasantly surprised by where I am sore the next day after yoga, Pilates, running or weight training.

Now, if you go overboard and do 75 push-ups on your first day of boot camp, you are no doubt going to be sore, but your arms are going to be undoubtably stronger. In case you get sore past your comfort zone, here's how to deal with the pain:

Take an OTC anti-inflammatory drug, such as Advil (ibuprofen) or my favorite Aleve (naproxen sodium/naprosyn).

There's more relief so

A light aerobic workout can actually help relieve the pain, since moving around will bring blood to the sore area and new blood helps promote the healing process. Try walking or biking.
Drink lots of water - water helps everything.
Gentle massage and gentle stretching can also promote healing. When you are sore, you really need to stretch to ensure that the new muscle being created is long and flexible (not bunched and tight). So stretching would be a great activity to do after your light aerobic workout.

So revel in the pain, it means you are getting stronger. If you know you are adverse to pain and being sore will make you quit, take a slower approach as you build your weight routine and your cardio exercise. Mixing it up is a good way to avoid over taxing the same muscles over and over again.

If your post workout pain persists for over 7 days, you should consult your physician. If you are feeling pain around a joint, you should ice the area.

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

FitSugar — Thu, 01 Mar 2007 16:30:00 PST

We all have our favorite excuses for not working out but if yours is, "I'm just too darn tired after work to go to the gym," then here are some tips for you:

Go straight to the gym after work. Stops at home or anywhere else (where people are not working out) may lessen your chances of making it to the gym.
If you workout at home then don't sit down. Whether it's working out with a video or hopping on your at home elliptical, get right to it.
Change before you leave. I know it sounds weird, but duck into the bathroom and change before leaving the office. This way you're armed and ready to go.
Strength in numbers. Convince a co-worker to do it with you, for whatever reason we are less inclined to let others down (while we have no problem letting ourselves down).
Get to work earlier (if possible) so you can leave earlier. This only works if your job is a bit flexible but leaving even 15 minutes earlier may motivate you because you'll be done sooner.
Eat a late afternoon snack with lean protein and complex carbs. Whole-grain crackers with cheese, for example, will give you a little boost of energy.
Get enough sleep. This one is pretty self explanatory.
Don't go every single day after work. This way going to the gym won't feel like a life sentence.
If all else fails, workout sometime other than after work. Maybe you're better suited to workout before work, or maybe you're a lunch workout warrior. You'll never know until you try.

Is this not your excuse? Check out my other tips on getting over excuses for not working out.

Jessica Alba's Fit Philosophy

Leta Shy — Fri, 27 Apr 2012 12:21:18 PDT

Happy birthday, Jessica Alba! The erstwhile action star and devoted mom of two turns 31 on Saturday, and to celebrate we are taking a look at how Jessica's stayed fit while enjoying life throughout the years.

Bootcamp style: It's all about high intensity for Jessica. She enlists the help of Barry's Bootcamp, a favorite with starlets in LA, to get fast results. Each workout contains high-intensity cardio intervals and strength training for an all-in-one session that saves time.

Reluctant workout: Even though she works hard in the gym (which isn't always a good thing: to get ready for a photo shoot soon after having her first child, she exercised so hard she said she cried!), she's no fitness fanatic. "I'm not a big workout person," she told Self. "Every single day, I tell my girlfriends we're starting a regimen. And then it's, like, 'Want to get dinner? Want a glass of wine?'" Jessica does, however, know how to keep workouts fun; she alternates between the gym, her treadmill at home, swimming, and yoga to keep from becoming bored.

Diet-free zone: Jessica doesn't like to diet, so instead she eats clean all the time. “Diets are for the birds. I think you have to eat in a way that makes you feel your best. I include a lot of vegetables and lean protein and fruit and grains in my diet," she told Self.

The importance of sleep: Running a company, being a mom, and starring in films can jam-pack anyone's schedule, so Jessica gets her workouts out of the way early in the morning. Sometimes, however, she knows it's healthier to catch up on sleep than continue to tire out her body. "Slacked off this am on the work out but the sleep was the best I've had in three weeks. Tomorrow its ON . . . " she once tweeted. Listening to your body is the best way to tell if you are skipping a workout because of a lame excuse or because you actually need to rest.

Healthy Ways to Spend Your Tax Refund

Leta Shy — Mon, 16 Apr 2012 13:18:05 PDT

Hopefully by now you've been able to file your taxes (if you haven't, don't worry, you still have one more day!). If you're lucky enough to be getting a tax refund this year, here's how to use those dollars to fund a healthy routine.

Stock up your home gym: No time to trek to the gym every day? With the right home gym equipment, you'll have no excuses to skip a workout. To help you get started, check out our favorite home gym essentials for you to pick and choose from.

Invest in a wardrobe: You can work out in almost anything, but once you feel the difference with clothes that are made to help keep you cool and comfortable while you exercise, you may not want to. Use your tax refund to invest in a few key pieces that'll up your workout wardrobe ante. Find the right supportive sports bra (read tips for how to pick the right sports bra here), choose a few pairs of flattering, sweat-wicking capris or pants, and stock up on tops that keep you cool. Check our workout clothes posts here for workout gear ideas at any price point.

Get that gym membership: The right gym can motivate you to stick with your routine. Use your tax refund to join a gym with the perfect amount of amenities to keep you excited for your workouts. Need help choosing? Here are some tips for picking the gym that's right for you. Stretch your dollars even further with these tips on how to get deals on fitness classes.

Nip Slips and Other Things That Can Ruin a Yoga Class

Jenny Sugar — Wed, 11 Apr 2012 14:33:35 PDT

Just as you can have a bad day at the gym, you can also have a rotten time at the yoga studio. To make sure you always have an awesome experience on your mat, make sure to avoid the following mistakes in your next class.

Excuse me, I think your boob fell out of your shirt: No one is paying much attention to your outfit, but it will cause a scene if a too-loose shirt causes a bit of indecent exposure. Make sure your outfit is made of fabric that fits well, offers coverage, and doesn't have annoying tassels, seams, or extra material to get in the way of your movements. Futzing with your outfit when you're trying to focus on your breath (while also trying to hold intricate positions with your body) is sure to get in the way of a blissful experience.
Puddles on your mat: Sweating in a hot yoga class is all part of the fun, but if you sweat too much on your mat, it's a fall waiting to happen. When wet, some mats are slicker than others, so if you tend to sweat a lot, choose a mat with a grippy surface or place a yoga towel on top. Also bring along a hand towel so you can quickly wipe off your face and get back to your practice. Here are a few of our favorite slipless yoga towels.
That burrito you ate for lunch: Eating right before class means your gurgling stomach may be louder than your breath. Avoid pains and bloating by finishing meals at least two hours before heading to the studio, and if you need a pre-workout snack, choose something light, easy to digest, and low in fiber such as a banana. Check out these tips for choosing the right pre-workout snack.

Keep reading to find out other things that can ruin your yoga class.

8 Reasons You're Not Ready For A Relationship

YourTango — Mon, 09 Apr 2012 04:00:51 PDT

We're happy to present this excerpt from one of our favorite sites, YourTango. You may want a relationship, but the real question is “are you ready?” Your answer may surprise you.

I know what you’re thinking right now - “of course I’m ready for a relationship - it’s what I’ve been waiting so long for! I just need to know how I can get one started!”

Well, I’m certainly not arguing that you want a real relationship; I’m asking if you’re ready for a real relationship. That one’s tough to answer, because it entails really looking at yourself and your beliefs, attitudes, and behaviors in a real, open, and honest way. And that’s never easy.

One thing I can tell you is that I’ve been there. I’ve been in that spot where all I could think about was how I so wanted a real relationship, with all of the affection, understanding, support, and love that comes with it. And that’s when I asked myself this very same question, and I realized that I didn’t like the answer. I had some major changing to do.

So how do you know if you’re ready for a relationship before you start one with either the wrong guy or Mr. Right at the wrong time?

Well, if you’re showing any of these warning signs, it means you’re not ready for a relationship and you have some work to do on yourself before you can be in a healthy, happy relationship with someone else.

Your compass is not pointing north. Your great guy compass is off, and it's consistently pointing you to the wrong type of guy. This typically happens because you’re subconsciously trying to sabotage the relationship from the beginning by choosing a guy who’s not actually relationship material. Your friends and family have warned you that he’s a player, or a loser, or a (enter your favorite derogatory term for a bad boyfriend here), but you’ve written them off, believing that you’re going to be the one woman that can change him into the perfect partner. No, the truth is that inside you know you won’t change him, and that’s actually OK with you, because you subconsciously fear a deep relationship.
You need a guy to feel happy. You feel miserable unless you’re coupled up. If you get an invite to a party or event, and you don’t have a guy to bring, then you’re likely to make up an excuse, send your regrets, pass up the night out and sit at home feeling sorry for yourself because you are oh so alone. Then you spend the entire night googling “best places to meet men” and reading articles about what men find attractive instead of doing something would make you happy (like going to the party you were invited to.) The truth is that if you did meet a great guy while in this mindset, you’d hold on so tight so quickly that you’d most likely strangle the relationship anyway. Find what makes you happy before you’re in a relationship, then find someone to share that happiness with.

Written by Jane Garapick for YourTango.

The Vampire Diaries "The Murder of One": The Good, The Bad, and The Bloody

Shannon Vestal — Fri, 30 Mar 2012 07:33:18 PDT

Excuse me while I try to contain my excitement, but Klaus is back, you guys! After his glaring absence caused me to enjoy The Vampire Diaries far less than usual, my favorite villain is back this week. He's trying to unlink the spell that means death to him and all his siblings, and Stefan, Elena, Damon, and everyone else are trying to kill him (yes, still) before he succeeds.

As usual, Team Kill the Originals are thwarted by the old vampires, and Damon spends much of the episode being tortured with his pecs getting some much-needed air. And amid all the action, Stefan and Elena have a very important conversation about where her heart lies. Ready to get down to the good, the bad, and the bloody? Let's do it.

5 Habits of the Always-Fit

Leta Shy — Mon, 12 Mar 2012 16:48:23 PDT

Some people make it look so easy - they bounce out of bed in the morning, sprinkle their Greek yogurt with berries, and hop outside for their daily run. A green smoothie and a few post-workout stretches later, they're well on their way to having yet another healthy day.

For others, sticking with a healthy lifestyle isn't always so simple. Staying fit and healthy can be a struggle, since sticking to a workout and diet (aka not diving into a pint of ice cream every night) can test anyone's willpower. But the good news is that practice makes perfect, and becoming one of those enviably fit and healthy people can be just a few simple lifestyle changes away. Read on for five habits to borrow from the always-fit.

Make it a no-brainer: It can be hard to start an exercise routine, but it can be even harder to stick with it. But keeping with a regular exercise schedule gets easier the more you do it - that is, until you stop. Those enviably fit people have a secret: think of exercise as a daily must-do. You'll avoid getting into a rut, and you'll start to consider a workout as part of your everyday routine. Not only that, getting into an exercise routine makes skipping out that much harder; many people say that if they go without exercise for a few days, they start to feel anxious.

Take control of your food choices: It's an easy excuse to fall for: you can't eat right because you're surrounded by fast-food options, or you just don't have time to prep a healthy meal. People who are fit and healthy anticipate their hunger so they're not caught off guard with a grumbling stomach at the mall food court. Prepping meals and bringing your own snacks may take a little more time, but spending a few extra minutes to make meals and pack snacks will help you stay away from a fast-food fix. Stock your pantry with these healthy staples (think canned tuna, frozen veggies, and energy bars in bulk) that'll make throwing together a meal or to-go snack a breeze.

Read on for more healthy habits.

Build Your Home Gym With These Essentials

FitSugar — Sat, 25 Feb 2012 15:46:34 PST

Cut out the commute and create a home gym to excuse-proof your fitness life. Having the right tools will help keep you motivated, too, so we've rounded up our favorite workout gear to help you build your home gym. Even if you don't have a lot of extra space (or extra cash) to work with, there is something in here for everyone.

The Office, "Tallahassee": Best Lines of the Night

Lizzie Fuhr — Thu, 16 Feb 2012 22:04:51 PST

A change of pace does The Office good this week. In "Tallahassee," we jump back and forth between the usual suspects in the Scranton office and the new special project crew in Florida. Some faces I've loved in the past come back into the picture this week: Michael's old crony Todd Packer (David Koechner) is on the team for the new Sabre stores, and former regional manager candidate Nellie Bertram (Catherine Tate) is now in charge of special projects.

Dwight lands in the hospital with appendicitis, but of course, surgery is no excuse for Mr. Schrute. He comes back to the orientation equipped with a personal IV in a backpack. I appreciated Dwight's determination and loved seeing him a little loopy, but for me, Stanley really takes the cake in the humor department this week. "Tallahassee" may not be the strongest episode of the season, but it definitely has its moments. Check out a few of my favorite lines after the jump.