FitSugar

Get Mountain Ready: Add Decline to Your Treadmill

FitSugar — Wed, 10 Dec 2008 13:00:04 -0800

The snow's a-flowing where some of you live, and that makes skiers, riders, and snowshoers very happy. To prepare your legs for the excessive stress on your quads, knees, and shins, it's best to condition yourself for the downhill. There are a few commercial treadmills available that offer a decline option, but instead of springing for a brand new piece of equipment, you can just raise the back of the one you have.

To do this, place one or two two-by-fours under the back of the treadmill. It'll offer a slight decline, but it's enough to allow you to work your legs. It's best to do it before you hit the slopes, since you don't want to realize you should have trained more while cruising down the hill.

Of course, you can also train downhill outside if you don't have a treadmill. Run downhill, or if that bothers your knees, walk instead. I recommend doing intervals of flat, incline, flat, decline, etc. Training downhill will not only strengthen your muscles and joints, but it can also prevent injury or extreme soreness from a day on the slopes. When you head into snow with your skis, board, or snowshoes, all this training will allow you to spend more time on the mountain and less time resting at the lodge.

Source

Get Mountain Ready With Ashtanga Yoga

FitSugar — Wed, 12 Dec 2007 12:30:00 -0800

Now that Winter is in full force, I'm sure many of you spend your weekends skiing or snowboarding. Nothing beats the excitement and anticipation of standing at the top of a white mountain and looking down the slope. However, an exhilarating day on the mountain can leave you very sore and achy the next day.

If you take the time to lengthen and strengthen your legs and core before heading to the slopes, you can seriously decrease the delayed onset muscle (DOMS) you experience the day after boarding or skiing. Let me tell you, Ashtanga Yoga can help get you mountain ready, especially the Primary Series. This sequence of set postures, involves tons of poses that stretch and strengthen your quads, hamstrings, hips, shoulders, and lower back. These are the areas skiers and boarders need to focus on, and stretching and strengthening them can prevent injury, as well as make you stronger and more in control when you hit the mountain.

In the Primary Series, you practice both Sun Salutation A and B, which are great for warming up heading up the lift. Other great poses in the Primary Series are: Warrior 1 and 2, Seated Straddle, and Head to Knee. These poses help increase your flexibility and build endurance. Ashtanga is perfect for inflexible athletes who like to sweat and work every muscle.

Fit's Tips: Check out your local yoga studio to see if the offer Primary Series classes or beginners workshops. If they don't, check out this awesome Primary Series DVD. Also check out my videos of Sun Salutation A and Sun Salutation B.

Get Mountain Ready with Step Aerobics

FitSugar — Fri, 22 Dec 2006 08:32:27 -0800

I know step aerobics is a staple in almost every gym's schedule of classes. I also know it is a little dated and dorky, but I love it. Plus, step aerobics is a great way to get your self fit for your favorite mountain sport, be it skiing or boarding.

Step aerobics is great agility training. Not tripping on or falling off the step takes some concentration and coordination. This motion will prepare you for quick moves down the slope.

All the side to side motion, stepping over the step, works and strengthens your lateral stabilizers. These are great areas to strengthen, especially if you ski moguls.

Step aerobics is also aerobic, after all. Being in aerobic shape helps you stay on the slopes longer, recover more quickly and decreases your chances of injury. You will also be working your legs a lot - step aerobic instructors seem to absolutely adore squats.

So add some variety to your winter conditioning routine. Step it up.

Online Sale Alert: Athleta

FitSugar — Wed, 12 Aug 2009 03:30:07 -0700

I am a longtime fan of Athleta. Its stylish workout gear, cute yet functional swimsuits, and comfy clothing look good on and are made for motion. Just in time to squeeze the last little bit of fun out of Summer and to stock up on back to school fashions, Athleta is having a sale. Some items are reduced by 60 percent. They even have screaming deals on a last year's ski jackets if you're in the mood to get mountain ready. Here are some items that I have my eye on.

Outrun Tank - $59.00	Maia Bra by Moving Comfort® - $46.00
Nanda Coverup - $49.00	Swirl Jacket - $168.00
Drynamic Fitness Skort - $54.00	One Piece Halter - $69.00
Chakra Tank - $49.00	Summer Fun Tow-In Top - $44.00

I am stoked - the rashguard I included in my August Must Haves is now $42.50, marked down from $60.

10 Ways to Reward Yourself For Reaching Fitness Goals

FitSugar — Thu, 25 Jun 2009 05:53:58 -0700

I feel it is important to set fitness goals, but it's equally important to reward yourself once you reach them. After completing my first triathlon, I bought a new purse. If you need ideas for rewarding yourself, take a lesson from FitSugar readers and how they recognize their achievements.

"Going to the gym and working out is its own reward because it makes me feel so much better." - kclulu
"As I am losing the weight, I made a rewards list for each milestone. At 10 pounds, I bought myself hip scarves for belly dancing. At 20 pounds, I watched all five of the Best Picture nominees in February. At 30 pounds, I got an iPod Touch. And at 40 pounds, which is where I am now, I got a hula hoop and signed up for dance lessons. When I reach 50, I get to go on vacation." - tamaradulva
"When I reach a milestone, I reward myself by buying new gym clothes." -sandy82

To see the other ways FitSugar readers reward their fit and healthy efforts, read more.

"My fitness goal IS my reward! My boyfriend wants to go on a challenging week-long mountain trek later this year. It's been his dream since he was little, and I'm so touched that he wants me to go with him. I'm working out every day and strength training to get ready for it. Being able to do it with him, and actually enjoy it, is going to be the biggest gift to him and myself!" - Anonymous
"When I reached 50 pounds I went skydiving. It was awesome!" - elenaperez64
"New lingerie. It highlights everything I've done much much more than my usual clothing. It makes me feel very confident too. And my fiance is definitely not complaining." - LilyLyra
"I like to reward myself with something fitness related like a new HRM watch, personal training sessions, or Pilates sessions. This way, it gives me something active to look forward to and makes exercise the ultimate reward. Plus things like training or Pilates sessions help to break the boredom and give me an extra workout boost.
New clothes are always fun too." - Anonymous
"I don't usually reward myself for exercising goals actually. Thinking I look hotter naked is enough of a reward." - tlsgirl
"I agree that feeling and looking better is more than enough reward! But sometimes I promise myself new exercise clothes or equipment, because new things always get me excited about working out!" - sourcherry
"When I reach my weight goal . . . which will hopefully be in the next week or two . . . I'm eating a cheeseburger from my favorite spot!" - Anonymous

Five Mountain Bikes For Women Under $2,000

FitSugar — Mon, 20 Oct 2008 12:00:00 -0700

I'm looking to get a new mountain bike, so I've been doing a little research. I already have one I spent only a couple hundred bucks on, and after trying out the more expensive ones, I can really feel the difference. So I'm ready to splurge since a bike is something I'll have for a while. If you're in the market for a new mountain bike, here are five women-specific bikes on my list.

Trek 8000 WSD ($1,979.99): I just love the way this bike looks and feels. It has a sturdy aluminum frame, is lightweight enough to schlep around if I need to, and comes in four sizes to get the right fit.
Specialized Myka FSR ($1,450): Made with an alloy frame, this bike is women specific and uniquely designed to give a smooth ride. It's meant to handle rocky descents or cruise on even surfaces.

To see some more affordable bikes read more.

Giant Arête ($1200): Also made with a durable aluminum frame, this bike is ergonomically designed so it's great when racing fast or casually rolling. I love the color - Metallic Eggplant.
Scott Contessa 20 ($1034.99): This bike has a thick alloy frame that's decorated with delicate artwork, and a comfy seat that matches. It offers great control on all surfaces and comes in five sizes so you can get the most ideal fit.
Cannondale F7 Féminine ($579): The frame is strong yet lightweight because it's made of aluminum, and the saddle is women specific so it's very comfy. This bike also comes in pink if you're into that.

Fit's Tip: While price and specifications are important, the most essential thing is to find a bike that fits your size and riding needs perfectly. When you ride it, the bike should feel like an extension of your body. So test drive a bunch - that's the fun part.

Work and Travel During Pregnancy

FitSugar — Wed, 08 Oct 2008 17:34:53 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Work and Travel During Pregnancy

Generally, women who are pregnant may continue to work during their pregnancy. Some women are able to work right up until they are ready to deliver, while others may need to cut back on their work schedule or stop completely before their due date. Whether you can work during your pregnancy or not depends on your health, the health of the baby, and the type of job that you have. Here are some factors to consider:

Heavy lifting: If your job requires heavy lifting, standing, or walking, your doctor may recommend that you work fewer hours a day. This is especially true as you get closer to your delivery date.
Exposure to environmental hazards: If you work in a job where you are exposed to hazardous or poisonous agents, you may need to temporarily change positions until after the baby is born. Some agents that may pose a threat to the health of the baby include:
- Chemotherapy medications (may impact health care workers such as nurses and pharmacists)
- Lead (workers in lead smelting, paint manufacturing, printing, ceramics, glass manufacturing, pottery glazing and battery manufacturing; toll booth attendants; and people working on heavily traveled roads)
- Ionizing radiation (X-ray technicians, some physicists and researchers)
Get information on possible toxic substances present at your workplace. Find out if these are at toxic levels and if the workplace is adequately ventilated and workers adequately equipped with protective devices. Radiation from computers, color TV's, and microwaves is called non-ionizing radiation and is not harmful.
Stress: All people experience mental and physical stress as part of life. Too much stress, however, may cause various symptoms such as headaches, depression, and weight gain. Stress may have an impact on how well your body can fight off infection or disease. While you are pregnant, stress should be minimized to the best of your ability. Depending on how much stress your pregnancy adds to your existing load, you may need to get extra help from your spouse or someone else so you can get the rest you need.

Travel

Traveling is generally considered safe during pregnancy. The key to traveling while pregnant is to make sure you are going to be comfortable and as safe as possible. It is best to notify your doctor of your travel plans and ask for any recommendations specific to your pregnancy.

Whether you are traveling by plane, car, or train it is important to do the following:

Continue to eat regularly.
Drink plenty of fluids to avoid dehydration.
Get up and walk around every hour or so to help your circulation and to keep swelling down.
Wear comfortable shoes and clothing that doesn't bind.
Take crackers and juice with you to prevent nausea.

DO NOT take over the counter medicines or any non-prescribed medications without checking with your doctor. This includes medication for motion sickness or bowel problems related to traveling.

Foreign travel: If you are planning a trip out of the country, discuss your trip with your doctor. Plan ahead to allow time for any shots or medications you may need, and be prepared to take a copy of your prenatal record with you.

Traveling to high altitudes may cause problems during pregnancy, as your body and your fetus adjust to the lower air pressure and lower levels of oxygen. It’s generally best to let your body adjust to moderate altitudes – 6,000 – 8,000 feet – for a few days before going above 8,000 feet. Women with complicated pregnancies may want to avoid mountain-top excursions altogether.

The American College of Obstetricians and Gynecologists (ACOG) recommends the following when traveling by land, air, or sea:

Land: Travel no more than 5-6 hours a day. Always wear your seatbelt. Place the lap belt under your abdomen and across your hips so that it fits snugly and comfortably. Put the shoulder strap between your breasts and across your shoulder. ALWAYS wear the lap shoulder strap when traveling while pregnant.

The fluid-filled sac inside the uterus, which is further protected by muscles, organs, and bones, cushions the baby. Unless the mother has a serious injury in an accident, the baby will likely not be harmed. However, if you are in an accident you should always check with your doctor to make sure you and your baby are fine.
Air: Flying during pregnancy is generally safe. In the United States, pregnant women are allowed to fly up to 36 weeks of pregnancy. You should consider getting an aisle seat for more room and to make it easier to walk around and get to the bathroom. Wear layered clothing so you can have some control when there are temperature changes. Be sure to get up and walk at least once an hour, and drink plenty of fluids, to reduce the risk of blood clots forming in your legs.
Women with complicated pregnancies – those with high risk of preterm delivery, pre-eclampsia, or signs of poor fetal growth – may need supplemental oxygen when flying. Talk to your health care provider before you travel to see if you need additional oxygen.

Air travel also exposes passengers to small amounts of cosmic radiation. This is rarely an issue for passengers, but flight attendants and pilots may be exposed to inappropriate levels of radiation.
Sea: If you have never been on a cruise it may not be the best time to take one. Travel by sea may upset your stomach even if you're not pregnant, and may be more uncomfortable if you are. If you do decide to go on a cruise, check what medical care will be available to you and what emergency measures your cruise is prepared to employ.

Review Date:
2/6/2007
Reviewed By:
Douglas A. Levine, MD, Gynecology Service, Memorial Sloan-Kettering Cancer Center, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Pregnancy Center Links

Downhill Skiing: Telemark vs. Alpine

FitSugar — Wed, 19 Dec 2007 08:45:00 -0800

Downhill skiing is one of the most popular winter sports, but more and more downhill skiers are getting into telemark skiing, since it allows the skier to be in more control of his or her movements.

What do I mean? Check out this video of a woman telemark skiing. Instead of her boots being attached to her ski bindings permanently as with downhill skiing, you'll see that she has special bindings on her skis so her toes are stabilized, but her heel is free to move up and down. Her boots are made of softer plastic (sometimes leather), so she can flex her foot as well as bend her knees. So when she moves down the mountain, it's very graceful and natural looking, like running.

Want to hear more about it? Then read more

Alpine skiing is all about keeping your legs together and speeding down the mountain. Telemarking on the other hand is about moving your lower body, and mastering the technique of the Telemark turn. It's also more difficult than downhill skiing, since it requires a ton of lower body strength and stamina, but it's also the reason more skiers prefer it. You're basically squatting and lunging the entire time, so it's a real thigh and butt burner. If your quads and buns do get tired, you can keep your legs together, and downhill ski until your legs are ready to go back to telemarking.

Some say that it's easier on your knees than Alpine skiing, because it isn't as jarring to your joints, which absorb a lot of the impact of the skis hitting the snow. Plus since your heel is free, and the boots are more flexible than downhill ski boots, if your ski gets twisted or stuck, the boots will be able to flex or release more easily, so you're less likely to injure your knee.

If you've been skiing for a while and want to trying a new snow sport, I definitely recommend trying to telemark. Check out the local ski mountains and gear shops to see if you can rent some skis, boots and poles, and then take a lesson. It may be your new favorite thing to do in the snow.

Strike a Yoga Pose: Dancer

FitSugar — Mon, 28 Apr 2008 08:00:00 -0700

When you're new to yoga, balancing poses offer an excellent challenge. On your first attempt you may end up falling over, but once you learn to focus your drishti (your gaze), you'll be able to balance on one leg for a long, long time – or at least five breaths. The Dancer pose stretches your shoulders and chest, increases flexibility in your hips and spine, and is also an amazing hamstring stretch for your standing leg.

Sanskrit Name: Natarajasana
English Translation: Lord of the Dance Pose
Also Called: Dancer Pose

Want to know how to get into this pose and stay balanced? Then read more

Begin in Mountain pose. Inhale as you shift weight into your left foot, and bend your right knee. Reach for your right foot with your right hand. If you can, bring your palm to the inside arch of your right foot. I like to slip my thumb between my big toe and my second toe, so that my right hand can hold onto the bone underneath my big toe.
Reach your left arm out in front of you and stare at one spot in front of you to help you stay balanced. When you're ready, begin to press your right foot away from you and lean your torso slightly forward. If it's easy, raise your right foot as high as you can. This will stretch out your right hip flexor. Try to keep your chest open and your left leg straight.
Stay here for five breaths and then slowly release your leg back to the ground. Stand in Mountain pose for one breath and then do Dancer on the other side.

Skiing: Prevent Boot Bruises

FitSugar — Thu, 03 Jan 2008 16:30:00 -0800

Everyone talks about wearing helmets and pads to prevent skiing injuries, but what about those darn boot bruises? After a day of skiing the mountain, the constant pressure of your boots digging into your shins can cause the nastiest bruises. Here are some suggestions to ease the pain:

Purchase your own boots. Renting boots might save you money, but it's impossible to get the perfect fit. Depending on what type of foot you have and if you pronate, a specialist will help you figure out which brands might suit you best. If you're having a hard time finding boots to fit you properly, you can buy boots that have heat-moldable liners (if you already own boots, you can still buy new moldable liners to put inside). You heat them in the oven until they're the consistency of jello, and then you slip them in the boot and wear them. As they cool, they'll mold to fit your foot perfectly.
Buy a new pair of footbeds (insoles). These go into the bottom of your boot liners. The ones that come with the boots you buy are kind of cheap, so get a pair that will offer more arch support. More support means a better boot fit, and that can help with bruising, too.
Get yourself some padded socks. Smartwool makes some great knee-high socks made of merino wool that have extra cushioning in the shins, where most of the boot pressure goes. For an added bonus, they'll wick moisture away from your sweaty feet to prevent blisters.
Do some strengthening exercises so your muscles hold you up instead of leaning all your weight forward into your boots. Try this single-leg squat series to get your quads mountain ready.