FitSugar

Favorite Excuse For Not Doing Yoga: I'm NOT Flexible

FitSugar — Tue, 25 Sep 2007 08:45:00 PDT

When people find out that I teach Pilates and yoga, they often immediately disclose the reasons they don't practice either exercise form. I hear this excuse most often, "I could never do yoga, I'm so inflexible. I can't even touch my toes."

This is not the first time I've heard this excuse, and I actually love that people confess this to me. It gives me a chance to explain that inflexibility is not an excuse, but rather a reason to do yoga.

Most people aren't naturally flexible, but doing yoga can increase your flexibility almost immediately. Even after just a few classes, you will begin to notice a change in your body. You just have to get over that mental block that tells you you can't do it, and you just have to try.

If you can commit to a couple of classes every week, I guarantee that your muscles will become longer and suppler. That's what is so great about yoga. Our bodies were made to move, and your muscles crave it. Not only does yoga relax your mind and reduce stress, but the increased flexibility you'll feel can alleviate chronic pain and prevent injury.

So go ahead and take a yoga class. It's like with any new thing you try, whether it be playing an instrument or running a marathon. That amazing sense of pride and accomplishment you feel can only come when you witness yourself improving. No one is instantly great in the beginning, but as you practice, you'll get better and better.

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6 Best Ways to Flatten Your Belly By Summer

Prevention — Mon, 07 May 2012 04:33:32 PDT

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

By the Editors of Prevention

A toned, flat tummy is a goal many of us strive to achieve in time for bathing suit season, but endless crunches and ditching all your favorite foods until July 4th isn’t the right-or fun-way to do it. A sculpted core and trim tummy can be attained by incorporating small changes into your day, like holding in your abs while you walk and adding the right healthy fats to your diet. In our lean belly guide, you’ll get diet and exercise tips that will help you eliminate hard-to-reach ab flab and reveal a sculpted, sexy midsection. Here, learn 6 ways to flatten your belly by summer.

Make Time For Cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.

Top 10 Reasons Your Abs Exercises Aren’t Working

Fight Fat With Fiber
For every 10 grams of fiber you eat daily, your belly will carry almost 4% less fat. Thankfully, there are more enjoyable ways to increase your fiber than scarfing down a box of bran flakes: Two apples, ½ cup of pinto beans, one artichoke, or two cups of broccoli will all give you 10 grams of belly-flattening fiber.

More flat-belly tips after the break.

Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.

5 Things You May Be Overlooking at Your Gym

Leta Shy — Wed, 11 Apr 2012 16:56:44 PDT

Location and machine availability may be the biggest reasons why you chose your gym, but there's more to be had with your membership. Get the most out of the hundreds of dollars you're spending with this list of extras you may be overlooking at the gym.

Workout props: Maybe you only use the machines, but don't ignore the props lying all over the gym floor. Things like battle ropes (those thick white ropes anchored to sturdy beams) for sculpting strong arms to sturdy boxes for plyometrics exercises help change up a workout. Next time you're leaving a class or people-watching on the treadmill, look out for anyone using unfamiliar props, and if one looks interesting, ask a trainer to show you how to use one.
Weight room: If you only lift weights in class, spending time in the weight room can be hugely beneficial. Lifting at your own pace helps to master perfect form and figure out the right dumbbell weight for specific exercises. And if you never strength train, starting a weight-room routine can help jump-start your body's metabolism while also helping tone muscle. If this still seems intimidating, check out our tips for learning to love the weight room.

Find out three more things you may be overlooking at your gym after the break.

4 Reasons to Stick With Pilates

Leta Shy — Tue, 10 Apr 2012 21:15:09 PDT

Fad workouts come and go, but Pilates continues to be a favorite among Hollywood starlets and well-versed fitness fanatics. What's to love about the exercise? Check out these four reasons to do Pilates below.

Complementary workout: Whether you are a hard-core swimmer or a bootcamp devotee, incorporating Pilates into your workout routine helps keep your muscles loose and flexible, important for staying injury-free, and allows your body to recuperate while still working your muscles.

Lengthen and strengthen: The oft-quoted promise that Pilates and other studio-based exercises will make you look long and lean may be a stretch, since there's no physical way to actually make your muscles longer or leaner. But regularly practicing Pilates can help you combat muscle bulkiness. "In Pilates you stretch the muscle to its full extension, then contract it," says celeb Pilates trainer Nicole Stuart. With weights, however, "you are using your muscles against the resistance of that weight you are holding. So while you're lifting the weight you build and expand your muscle. You are adding a layer of muscle and reshaping."

Read on for more reasons to do Pilates after the break.

5 Places to Find Cute, Cheap Workout Clothes

Leta Shy — Mon, 09 Apr 2012 18:22:50 PDT

Having killer workout gear can help motivate you to stick with a routine, but that doesn't mean you have to invest in an all-Lululemon wardrobe. If you're looking for activewear that's cute, cheap, and somewhere in between a ratty old t-shirt and whole-paycheck performance wear, here are five inexpensive options.

Old Navy: The retailer known for cheap basics has an activewear line that also lays the foundation for your workout wardrobe. Old Navy workout clothes include colorful tanks and tees and basic black leggings and capris, all in material that's made for fitness, like compression fit and moisture-wicking material.
We like: Fold-Over Yoga Pants ($20)

Target: Target's C9 by Champion collection is one of my favorite low-cost options for many reasons. The simple staples are comfortable and made of a sweat-wicking cotton blend that never feels too tight, and the cuts, while looser, always look flattering. Not only that, but all the basics come in a wide range of colors - perfect for stocking up.
We like: C9 by Champion Power Workout Tee ($10)

Keep reading for more affordable workout clothes options after the break.

3 Mistakes You're Making When Using Dumbbells

Jenny Sugar — Fri, 30 Mar 2012 00:05:42 PDT

Dumbbells are one of the most widely used pieces of exercise equipment, and for good reason. They're affordable enough to have in a home gym, easy to handle, and can be used to strengthen every muscle in the body. The next time you pick up a pair, avoid these lifting mistakes.

Using the Same Pair For Every Move

Why it's bad: Not all muscles have the same strength. Lifting too light a weight isn't effective for strengthening the body, but even worse, a weight that's too heavy puts you at risk for a strained or torn muscle.
The fix: Use different weights to target muscles effectively. I keep a set of six-, eight-, and 10-pound weights on hand, and depending on the difficulty of the exercise and the strength of my muscles, I change up the weight. You'll know the dumbbell is the correct weight when your muscles fatigue after eight to 12 reps. Follow that rule when lifting, and you'll achieve quicker results.

Keep reading for more dumbbell mistakes and how to fix them.

Learn to Love the Weight Room With These Tips

Leta Shy — Mon, 26 Mar 2012 16:08:52 PDT

Are you a fan of your gym's weight room? While some people love it, others are either too intimidated or embarrassed to exercise alongside those six-pack-sporting gym goers who seem to have it all under control. But being scared of the weight room is no reason to stay away. Here are four ways you can get over your apprehension and learn to love working out with weights at the gym.

Go with a friend: If you're intimidated by the weight room, bringing your workout buddy with you can help you feel more comfortable. Plus, your buddy can help spot any form issues or teach you new exercises, and it can be fun to learn exercises together if she's also new to weight training.

Ask someone for help: Feeling embarrassed often comes from feeling like you don't know what you're doing, so arm yourself with knowledge before you hit the weight room (it's also important so you don't injure yourself). Ask someone who works at the gym to help show you around so you can ask them any questions. Sign up for a personal-training session to increase your confidence, making you even more comfortable in the weight room. If you do, make sure that you ask questions along the way to fully understand the exercises your trainer is teaching you so you can replicate them on your own time.

Keep reading for more tips.

3 Unexpected Ways to Improve Your Workout

Leta Shy — Sun, 25 Mar 2012 12:24:26 PDT

Your workout can be affected by your mood, what you ate during the day, and your energy levels, among other factors. But there are also simple, unexpected ways you can ensure you're at your best before, during, and after your exercise. Find out what they are below!

Before: You know that coffee energizes you, so it may not seem so odd that this beverage can help you when you're working out. But the reason why coffee works for your workout isn't only because it makes you wired and ready to go. Caffeine actually increases your endurance by affecting how your muscles use energy in your body while you work out. Studies have shown that caffeine mobilizes fat in your body so your muscles use it as fuel, instead of glycogen in your body. That allows you to exercise longer, since your body doesn't use the carbs you ate before your workout until later. Caffeine has also been shown to help reduce postworkout DOMS (delayed onset muscle soreness), so go ahead and enjoy a small cup of coffee or tea before you work out.

During: Hold onto your water bottle while you go for a run? If you do, it may be just the thing that's helping you keep going. A new study found that having cold hands kept obese woman exercising longer, since they were less likely to feel overheated and uncomfortable. If you want to try this trick to see if it helps you, add ice to your water bottle before an intense workout session and use it to cool down your hands as you exercise.

After: Sore muscles are a common postworkout problem, but even though they are a good problem to have, having sore muscles can make it harder to stick to your workout routine or to go as intensely as you'd like. There are many ways to ease DOMS, but they don't just stop at massages and warm baths. You can also drink a little bit of tart cherry juice to keep those muscles happy. Studies have found that drinking cherry juice (or eating cherries) before and after your workout can help ease muscle soreness. If cherries aren't your favorite, try these other foods that help ease aches and pains.

5 Tips to Build a Better Bridge Pose

Lizzie Fuhr — Tue, 20 Mar 2012 17:19:00 PDT

If you're looking for a gentler inversion alternative than Wheel Pose, Bridge (Sanskrit name: Setu Bandha Sarvangasana) should be your go-to. While my favorite - and least favorite! - poses are constantly evolving, I have always been partial to this beautiful heart-opening pose. The reason? Although it's very active and energizing, there's also something relaxing and calming about Bridge. Here are a few tips on how to get the most out of this fantastic pose and take your Bridge to the next level.

Set up strong: When you're setting up the pose, lay a strong foundation. Lie supine (lying down with face upward) on the floor. Take a few deep breaths to get grounded and relaxed. Bend your knees, plant your feet flat on the floor, and make sure the knees are hips-distance apart.
Align it right: As you push your pelvis up and forward, your knees should be directly over your heels. If you want to make sure you have the right distance between your shoulders and your feet, here's a great rule of thumb: when you reach for your heels, your fingertips should just graze the back of your feet. Keep your arms extended on either side of your body with palms facing down. If you want to take it up a notch, clasp your hands under your pelvis, and as you come into the full expression of the pose, roll your shoulders in toward one another.

Learn more tips on doing Bridge after the break!