FitSugar

Finding Your Deep Abs!

FitSugar — Fri, 10 Aug 2007 09:30:00 -0700

Finding your deep abs is essential to training your core and for just about every Pilates exercise in the book. Accessing them, however, can be difficult. Here is the easiest path to discover your transverse abdominus (TVA for short), the deepest of all the abdominals.

Sit upright in a chair or cross-legged on the floor. Align your head over your pelvis while maintaining the natural curve and keeping the spine long. This is no time for slouching. You need to sit in front of a mirror so you can monitor the movement of your shoulders.
Place your hands on the sides of your waist with your thumbs pointed back and your index fingers forward.
Inhale into the back and sides of your ribs (imagine a balloon filling up with air), not just your chest, without letting your shoulders rise to your ears. This can take a few tries to master. If breathing this way makes you light headed, take smaller inhales - just don't let your shoulders rise.

Who knew finding something in your own body could have so many steps? For the rest of the steps read more

Exhale by pulling your abdominals toward your spine to force the diaphragm up into the lungs, creating the exhale. You should feel the diameter of your waist decreasing as you do this, since the TVA wraps around the waist and attaches in the back. It helps to make a soft "Haaaaa" sound while you exhale.
Keep inhaling and exhaling in this manner.
When exhaling you want to feel a sensation of the abdominals pulling up from the pubic bone to the belly button, kind of a zipping sensation. To help activate this sensation feel the pelvic floor pulling up, like doing a Kegel exercise.
Once this feels natural (or at least easier), try it lying on the floor with your knees bent and your feet flat on the floor.

This breathing is simple, easy and rather inconspicuous so you can practice at your desk! I have a friend that breathes this way at every stop light (she keeps her hands on the wheel though). Integrate using your TVA when you lift weights, so you're working your deep abs (and helping to stabilize your torso) as well.

Get Lifted: One Arm Mini-Lunge

FitSugar — Tue, 16 Mar 2010 11:00:11 -0700

Looking for a new move to add to your strength training routine? This one will tone your shoulders (just in time for tank top season), and also work your quads, hamstrings, glutes, and calves and just in time for short and skirt season.

Grab a dumbbell and read more.

Stand with your feet together, and take a step back with your left foot, about two to three feet or so. With the dumbbell in your right hand, raise your arm overhead. Place your left hand on your hip for support.
Keeping your core strong and stable, exhale as you bend your right, lowering into a short lunge. Inhale to straighten your legs.
This counts as one rep. Complete three sets of 15 reps on each side.

The narrow stance might feel awkward at first, but I must say it is a position I find myself in quite often for one reason or another.

Would You Ever Do a Diet That You Hated?

FitSugar — Tue, 16 Mar 2010 10:00:22 -0700

In the April issue of Esquire, Amanda Seyfried takes a departure from her character on Big Love to go the boudoir route. She's also packing - lunch, that is. The actress arrives at the interview with her own plastic container of tabbouleh, a Middle Eastern salad made with parsley, bulgar, tomatoes, mint, and lemon juice.

"I'm on a raw-food diet," she declares, raising her brows to make her eyes even bigger. "It's intense. And sort of awful. Yesterday for lunch? Spinach. Just spinach. Spinach and some seeds."

Going raw seems to be popular amongst the Hollywood set; celebs like Natalie Portman, Gwyneth Paltrow, and Madonna have all followed it. Some would argue that being on a diet in a conventional sense is never fun, but a means to an end. And while the results might be great, I don't think I have the willpower to eat things I find "awful." How about you?

Gear Review: Freya Sports Bra

FitSugar — Tue, 16 Mar 2010 09:00:05 -0700

When you're heavy on top, finding a sports bra is downright frustrating. Most aren't made for women who are over a D cup - let alone DD-H. Even if you do manage to squeeze yourself into one, you end up with a very unattractive uniboob and barely there support. When Freya - one of my favorite bra companies - came out with an active line, I was overjoyed. (Without divulging too much, I have a small ribcage at 32 inches with an ample bosom.) Freya gets women with larger bust sizes. They even understand that some women have a large cup size but can still be small in the frame.

To see my review and other colors of the bra, read more.

The look. The Freya Active 4002 underwire sports bra ($60) is not pretty, but most bras in my size aren't. More boob means I need more support, which means more fabric. The red version with the black trim is the most stylish and sporty of the bunch. But the rest of them (black, white, nude) have a sort of 1950s bullet bra pinup girl look to them that is kind of cool. If you don't need the full support of an underwire, they also offer a soft cup version for sizes 28-40, C-H.

The fit. Talk about support - nothing is moving in this bra. Both the bottom band and underwire provide amazing support without suffocating you. The wide straps have a slight padded feel to them, which is an added plus for comfort. But my favorite part is that it's an encapsulation bra. Most sports bras keep you in place by pressing your breasts firm against your chest. Encapsulation bras surround and support each breast individually instead. This is awesome because there is no uniboob - quite the opposite, in fact. You are lifted and the natural shape of your body is still apparent. I also like that there are four closure settings on the back. As the bra stretches out, you can move the hook a few times before having to buy a new one. It's also made from a thicker material than a normal bra, which adds to the comfort and durability of the bra. It's available in sizes 28-38, D-H.

Performance. This bra gets a solid A+ from me. Because of its CoolMax fabric, it wicks away sweat and also dries extremely fast. There're also mesh panels on the back of the bra that help keep you cool when wearing it. But what's most important is that I am totally and utterly supported when I wear my Freya sports bra. Whether I am bending over in a yoga pose, climbing, or jogging, my girls stay lifted. It's also built to last - the bras I bought a year ago still feel new and I haven't had to replace them yet.

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DrSugar: What Will Going Off the Pill Do to My Body?

FitSugar — Tue, 16 Mar 2010 08:00:49 -0700

DrSugar is in the house! This week she's answering a question about going off of birth control.

Dear DocSugar,
I have been taking birth control pills for 10 years and things have shifted in my personal life and I no longer need to worry about getting pregnant. I want to go off this pill, but am worried what will happen to my body and my cycle. Can you tell me what I should expect when I stop taking the pill? Will I gain weight? Will I break out? Will my period be just awful? Also, how long will it take for my hormone levels return to normal?
- No More Pill For Me

Let me take off my lady doctor cap for a moment and share with all of you that I went through this very same issue last year. After years on the pill, I stopped taking it, and will give both some professional and personal advice on this matter when you read more.

To begin, the birth control pill works by preventing ovulation. Once you stop taking the pill, the hormones are out of your body quickly, usually within a couple of days (this is why women who miss a couple days of pills on birth control have a chance of ovulating and getting pregnant!). Another important point to make is that it does not matter how long you were on the pill, from 10 weeks to 10 months to more than 15 years, your body will still be rid of the hormones within a couple of days!

Once the hormones are out of your system, your body will begin to start producing hormones to initiate menstrual cycles. Some women will begin to ovulate in a couple of weeks, whereas it may take several months for other women to begin to ovulate. Generally speaking, your body should be back to "normal menstruation mode" within two to three months after stopping the pill. It is important to emphasize that if you had problems with ovulation prior to starting the pill, you may continue to have irregular ovulation/periods after stopping the pill. Most women with normal ovulation/periods prior to starting the pill will continue to have normal ovulation/periods after stopping the pill. But, some women who had regular periods prior to starting the pill may have irregular ovulation after stopping the pill. The key point here is that everyone’s experience with ovulation/periods after stopping the pill is different!

There is a condition called post-pill amenorrhea (or lack of menstruation) that can occur after stopping the birth control pill. According to the Mayo Clinic, the reason for lack of menstruation in these women is that the body is just taking longer to produce the hormones necessary for ovulation and menstruation. If you still haven’t had a period after three months, they recommend taking a pregnancy test. It would be prudent to also schedule an appointment with either your primary care physician or gynecologist for evaluation. Some women never get a period after they stop taking the pill because they ovulate and conceive right away after the discontinuation. If you do not want to become pregnant, use another form of contraception such as condoms or a diaphragm.

Many women take certain birth control pills to regulate their acne. Once you stop using birth control, you may notice an increase in acne on your face or on other parts of your body. When your body’s hormone levels regulate again, the acne can subside in some cases. As far as weight fluctuation is concerned, it has been shown that birth control pills that are higher in estrogen may cause weight gain and water retention. Therefore, your body may adjust after stopping the pill and some weight loss may occur due to a decrease in water retention. Again, each woman’s experience may be different. Case in point, I did gain some weight after I stopped the pill, but it may have been because of other factors due to the stress of trying to conceive, which is why I stopped taking the pill. Many birth control pills are designed especially to help treat exaggerated premenstrual syndromes or in certain women, premenstrual dysphoric disorder. Thus, some women will notice increased breast tenderness and other premenstrual symptoms such as nausea, headaches and fluctuating emotions.

I'll finish by telling you more about my experience with stopping birth control. I had regular menstrual cycles before I started the pill, but this was not the case after I stopped the pill. It took approximately two months to get my first period off the pill and they were very irregular after that (ranging from 5 weeks to 12 weeks between periods). After seeking consultation with my gynecologist after one year of irregular cycles, I was diagnosed with oligo-ovulation, which basically means I ovulate very infrequently. They could not find any medical cause for this problem after an extensive workup. At first, I felt like something was wrong with me or that I had done something in my lifetime to cause this. But, I now realize I am not alone and that there are many women out there going through the same problems I am going through! Hopefully, if any of my readers are going through the same problem as me, they can feel better knowing that there are many women out there (including myself) that are going through it as well!

Have a question for DrSugar? You can send to me via private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

It's Good to Be Green: Tea Quiz

FitSugar — Tue, 16 Mar 2010 07:00:31 -0700

If you're passing on heart-healthy Guinness this St. Patrick's Day, get into the Irish spirit with some green tea. While it doesn't have the same kick as an Irish whiskey, your body will appreciate it much more. These days, it's widely accepted that tea - especially green tea - is good for you. But do you know why? Take my quiz to find out . . .

Take the quiz

Running With a Bun in the Oven

FitSugar — Tue, 16 Mar 2010 05:50:54 -0700

I consider myself a healthy person who takes care of myself by exercising regularly and eating right (I write for FitSugar so I have to toe the line), so when I became pregnant with my first about four months ago, it was important for me to keep up with that healthy lifestyle. Running was always a big part of my exercise routine, so if you were an avid runner who now also has a baby on the way, here are some tips on keeping up with your running routine.

As soon as you find out you're expecting, talk to your OB about continuing with running. Chances are your doc will encourage you to stick with it, but it's always good to be cautious when it comes to your growing baby.
Don't expect to do what you used to do pre-pregnancy. You'll probably need to slow down your pace, take it easy on hills, stick to even terrain to prevent falling, take breaks often, and decrease your distance.
Along the same lines, don't push yourself too hard physically. This is a time to maintain your fitness level, so signing up for your first full marathon isn't the best idea.
Listen to your body from day to day. Throughout your pregnancy, there may be days (or weeks) when you may not be feeling well or energetic enough for a four-mile run, so wogging - doing a combination of jogging and walking - may be a better option. Run (or wog) on days you feel like it, and walk on days you don't.
Your body is going through many changes physically, so while running, stop if you feel a pull, twinge, pain, or cramp.

For more tips on running while pregnant, keep reading.

From An Outside Eye: The Suffering of Plague, and the Plague of Suffering

OnSugar Blog — Tue, 16 Mar 2010 03:00:33 -0700

Here's a lesson on suffering from the OnSugar blog An Outside Eye.

In my last blog I went on and on about how, when I finally succumbed to the plague for the first time this season, I took pristine, unwavering, ferocious care of myself and immediately started to feel better.

But alas, that wasn't the end of the story.

On day two of my plague, I decided to brave leaving the house in order to go to my Buddhism class at Spirit Rock. I bundled up, made a thermos of hot herbal tea, turned the heat as high as it would go in the Subie, and off I went.

That night, our class was all about the First Noble Truth: There is suffering.

As I sat through the dharma talk, I got colder and colder, and sniffier and sniffier, and felt more and more like dying. The next morning, I woke up with amplified, exponential plague.

I totally get that suffering is optional.

I totally get that it's the story we create around our experience that causes suffering.

I totally get that, with practice, we can step back and disassociate ourselves from the suffering.

I know all these things in theory. But in practice it's a whole different story. I'm not sure if it's ironic or apropos that the morning after the dharma talk on suffering, I felt more suffering than I've ever felt in my life (yes, I'm exaggerating, obviously).

To find out what Joslyn learned about suffering continue reading.

Beckham Tore His Achilles Tendon: Are You at Risk Too?

FitSugar — Mon, 15 Mar 2010 13:30:55 -0700

As a fan of David Beckham and the World Cup, I was sad to hear about his injury from Sunday's game. With a torn left Achilles tendon that will likely need surgery and at least three months recovery time, his ability to participate in his fourth World Cup is probably unlikely. Although he may be sidelined from playing for a while, he's confident that the injury will heal and he'll be playing for years to come.

A torn Achilles tendon is actually a pretty common injury for both athletes and weekend warriors alike. This band of fibrous tissue connects your calf muscle to your heel bone. According to WebMD, "problems with the Achilles tendon may seem to happen suddenly, but usually they are the result of many tiny tears to the tendon that have happened over time."

Are you at risk for a partial tear or rupture (complete tear)? To find out, read more.

Tearing an Achilles tendon is most likely caused by overuse or repetitive movements, either from a certain type of exercise such as running, or a work-related activity such as construction. You're at risk if you:

Take part in sports or activities that involve quickly pushing off or stop-and-go movements, including basketball, tennis, soccer, or softball.
Suddenly change how you exercise in terms of intensity, length of time, or how often.
Don't take enough time to warm up before getting into your workout.
Overstretch the area while exercising or afterward.
Wear shoes that don't have enough arch or sturdy heel support.
Already suffer from inflammation in that area.
Have high cholesterol.
Are a middle-aged adult, or are male.

Treatment can involve surgery (as Beckham is reportedly opting for), physical therapy, or you can wear a cast and let the injury heal on its own. Either way, it's not fun and can take three to six months to recover. So if the above risks sound familiar, take precautions so you can prevent this painful injury.

How Do You Pass Time on Cardio Machines?

FitSugar — Mon, 15 Mar 2010 03:47:32 -0700

One benefit of gym membership is the wide variety of cardio machines. Treadmills, ellipticals, rowing machines, stepmills . . . but while I find these machines a convenient way to get my hear rate up, I get bored easily when doing an aerobic workout indoors. I have created some strategies to fight cardio machine ennui, like mixing it up with interval workouts and rocking out to new playlists. What about you?