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Get Motivated: You're Just Going to Feel Worse

FitSugar — Fri, 26 Oct 2007 11:45:00 -0700

Last night, I was sitting on my couch trying to get motivated to go for a run. (I know, I know, my first mistake was sitting on the couch). I was feeling pretty lazy and gross, but I also just was not feeling like working out.

I kept telling myself that not going for the run was only going to elevate my feelings of laziness with myself, so somehow I mustered up the strength to peel myself off the couch and go for my run. Forty-five minutes later I was done, and I was feeling great. My feelings of laziness and grossness were completely eliminated, and I was already cooking dinner and baking cookies. After dinner I did a few things around the house, watched a little TV, curled into bed with a book and had a fabulous night's sleep.

Had I not run, I would have stayed on the couch and watched hours of TV while sinking deeper into feeling worse and worse. Cookies would have been totally out of the question and I know for a fact that I would not have slept nearly as soundly.

My point is that it is truly amazing what just 30 minutes of moving can do for you, not only for your body, but for your mind as well. When you're feeling so blah with yourself that you just don't want to exercise, remember that not exercising will only make those feelings worse.

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SATC Helped Tyra Banks Shape Up

FitSugar — Tue, 15 Sep 2009 15:31:00 -0700

What began as a three-month fitness challenge among friends last January turned into a new lifestyle for Tyra Banks.

Once she began tracking calories, Tyra bought an elliptical machine to amp up her exercise. She explained her cardio regimen on her show recently like this:

I didn't work out like crazy, [but] I would exercise. I actually bought a treadmill and elliptical. I got rid of one of my couches in my living room and I watched Sex and the City episodes on the elliptical and treadmill. So Sex and the City lasted 30 minutes and that's how long I was on the elliptical.

Tyra also mentioned that her modeling career changed as her metabolism slowed. To hear why, read more.

Working out doesn't come naturally to Tyra, she had to train herself to get off the couch - just like most of us. She didn't exercise while modeling and just relied on her metabolism. So when it changed, she moved on. She says,

My career as model changed because my metabolism changed. I didn't do Victoria's Secret because I wanted to. I did Victoria's Secret because my ass was getting big and I couldn't fit in Armani runway anymore.

I'd say that career move paid off, wouldn't you?

Fitness Pros Weigh In on The Biggest Loser

FitSugar — Tue, 15 Sep 2009 03:00:38 -0700

Fall TV is back, and with it comes the return of The Biggest Loser. Now in its eighth season, the weight loss reality show has inspired many viewers to get off the couch and get to the gym.

Although it cannot be denied that the show has brought health and weight loss, or at least the notion of it, into millions of households across America, there are some fitness professionals who disagree with the tactics used. IDEA, an international organization of fitness and wellness professionals, published a long article discussing the fitness regimen used on the ranch. In the article, personal trainers weigh in on the show. Here are two similar complaints, voiced in the article by fitness professionals:

“There seems to be little concern for biomechanics, and many contestants who clearly have been avoiding even the simplest forms of activity for years are now doing explosive, full-body plyometric exercises. There is simply no sound reason for doing this."

"Speed is only appropriate when you’ve mastered the basics of movement. Many of the contestants on that show have no business jumping or doing explosive exercise."

Learn how Bob Harper, Biggest Loser trainer, responds when you read more.

Harper defends the show's workout regimen, explaining that there is a logical progression. But watching contestants while they learn the ropes doesn't make for exciting TV. The heavily edited two-hour show comes from hundreds of hours of footage. Harper also explains, in response to criticism for yelling at the contestants, that he and Jillian might care too much. Most paying clients do want to be motivated, but most likely won't stand for yelling.

While the ultimate message of the show is health and personal accountability, some trainers feel the message of extreme exercise might cause more harm than good.

What do you think? Are you a fan of the show? Will you be watching this season? Do you think the workouts are too over the top?

Photo courtesy of NBC

Couch Time: Stretch For Your Back and Abs

FitSugar — Thu, 13 Mar 2008 14:45:00 -0700

Sick of just sitting on the couch? Looking to increase flexibility in your spine? Then try this move the next time you find yourself becoming one with your couch. It's a great stretch and it will help you with the yoga pose Scorpion, a variation of Forearm Stand. Doing this pose on a couch is similar to doing it on a ball, only easier. The couch allows you to do the pose without much arm strength or balance, and it feels more relaxing on a couch since the cushions are so supportive.

Here's how to get into the stretch:

Maneuver your body so that your belly is on the seat of the couch with your thighs resting on the back of the couch.
Use your hands to push your hips as close to the back of the couch as possible.
Now bend your knees and bring your feet as close to your head as you can. Remember to keep your back muscles and glutes relaxed.
Stay like this for as long as you want, breathing deeply and allowing gravity to pull your feet closer to your head.

Want to see how to make this stretch even more challenging? Then read more.

Press your hands into the couch to lift your chest and head off the cushion. You'll feel this in your lower back and your abs.
When you've had enough, lower your torso back down to the couch, unbend your knees, and roll out as gracefully as you can. Then sit on the couch with your bum on the edge and your feet on the floor. Reach for your feet, taking a forward bend to release your lower back.

Why be a couch potato when you can be a couch scorpion?

Calories Burned Playing Wii Fit Games

FitSugar — Tue, 14 Apr 2009 08:00:00 -0700

I'm in full support of anything that gets you off the couch and moving, so I'm a fan of the Wii Fit. Although many say that exercising with the Balance Board may not compare to a real workout, anything is better than nothing, right?

To find out how many calories you'll burn working out with the Wii Fit, read more.

I used our Calorie Burner Counter Calculator to calculate the calories burned based on a 130-pound woman. I couldn't find calculations for specific Wii games, so I used calculations based on similar activities and intensity levels. Just like with any type of fitness, the more active and intense, the more calories you'll burn.

Activity:	Calories burned per 30 minutes:
Skate It	85
Gold's Gym Cardio Workout	100
All Star Cheer Squad	177
We Ski	118
Jillian Michaels Fitness Ultimatum	100
EA Sports Active	89
Don King Boxing	180
Ski and Shoot	118
Dance Dance Revolution Hottest Party 2 (using the Dance Mat)	207
Yoga	118
Tennis	170
Bowling	39
Baseball	95
Golf	75

Do you play any of the Wii games regularly? Do you wear your heart rate monitor when doing so? If so, I am curious how many calories you burn - tell me in the comments section below.

You Asked: Is It Insulting to Get My Husband a Membership to a Gym?

FitSugar — Thu, 26 Mar 2009 12:00:00 -0700

Dear Fit,
Being healthy and physically fit is very important to me. I eat well, exercise four times a week, and enjoy running and practicing yoga. My husband on the other hand, is more into sitting on the couch watching TV. Not only has he put on a little weight since we got married two years ago, but I'm worried about his health. Do you think it's insulting to get him a membership to my gym?
- Concerned Cara

I'm sure many FitSugar readers can relate to your problem, and I don't blame you for wanting your loved one to be as healthy and fit as you. To hear how I'd handle this situation read more.

It really depends on your husband's personality. If you're questioning whether he'll be insulted then that makes me think his weight and lack of interest in exercising has come up before. So it sounds like getting him a membership to your gym might be too pushy at first. Instead I would encourage him to do physical activities with you that seem less about exercise, and more about spending time together having fun. Suggest a bike ride in the country, go hiking on some nearby trails, play tennis, or start off easy with a walk around your neighborhood. Once he starts to move more, hopefully he'll realize how good it makes him feel. Then once he's hooked, you can suggest joining your gym.

If he's too stubborn for that then I'd be honest with him. Tell him how much you love him, and that you're worried about his health. Say that you wish he'd exercise regularly so that the two of you can live a long, happy life together. Tell him you were thinking about getting him a membership to your gym so you could work out together and see how he responds. If he gets defensive, then suggest just a month-long pass, just to try it out. Maybe you can find a gym that offers tons of activities that interest him, like a pool, basketball or racquetball court, or indoor soccer. He might be more willing to exercise if he knows how important it is to you, and allowing him to choose the place will make it feel more like his idea.

There's nothing wrong with a little gentle nudging and consistent encouragement, but try not to nag. Remember that you can want him to change his unhealthy habits all you want, but ultimately, it's up to him to want to make changes for himself.

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Couch Time: Scorpion

FitSugar — Thu, 12 Jun 2008 04:30:00 -0700

Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your spine, but it's a really difficult pose to get into, let alone hold long enough to get a good stretch. You can do it using a ball, but here's another way using a couch.

Music: "Field of Green," by Careless

To give it a try read more.

Kneel down in front of a couch, and place your forearms on the ground, so your fingers are a few inches away from the base of the couch. You want your elbows directly underneath your shoulders. Look between your hands, not at your feet.
Shift all your weight into your arms, straighten your legs and walk your feet as close as you can towards your elbows.
Lift your right leg up into the air. Then kick off the ground with your left foot, and let your right and then left foot gently fall to rest on the couch.
Walk your feet so your heels are on the edge of the couch - focus on pressing into your hands to help lift your head up as high as you can.
Stay here for thirty seconds, feeling the stretch in your belly, hip flexors, quads, and back. Then lift your right foot off the couch, and slowly kick your feet off and release them back to the ground. Stretch out your lower back by coming into Child's Pose.
Repeat this move again, this time with your left leg in the air.

Swimming Plan For Beginners

FitSugar — Fri, 13 Feb 2009 10:00:00 -0800

I am a fan of the Couch to 5k program for helping people get up off their couches and out onto the streets. I also like the Beginner Bike Plan for preparing folks for endurance biking. Now I bring you a plan to get you in the pool, since swimming indoors is a great Winter workout.

Swimming, like running and biking, takes time to build up the endurance and strength needed for lengthy workouts. With running, the first benchmark is a 5k, and with swimming it is a swimmer's mile, which is 1,650 yards (1,500 meters), not 1,760 yards like a normal mile.

I found this wonderful program created by Ruth Kazez. Her Zero to 1650: A Mile in Six Weeks plan is totally doable, all it needs is you . . . and a pool.

To see an example of the workout you should do three times in your first week at the pool, just read more.

Distance	Rest	Repeat	Total
100 yards	12 breaths	4 sets	400 yards
50 yards	8 breaths	4 sets	200 yards
25 yards	4 breaths	4 sets	100 yards
		Grand Total	700 yards

Most pools are 25 yards long, so this workout would be 14 laps, or 28 lengths. Doable, right? Each week you add 50 to 200 yards to your workout. You slowly build up your endurance. Breaks in between swim sets are generally part of a swimming fitness plan. Plus, this is similar to the beginning running programs that mix walking with running.

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Partner Yoga Pose: Down Dog Scorpion

FitSugar — Fri, 06 Mar 2009 15:00:00 -0800

Backbends top my list of favorite yoga poses. It feels great to arch my spine and stretch through my abs and chest. Some backbends are more challenging than others though, like Scorpion. Since it involves balancing on your forearms as well as bending your back, you might need a little help getting into it. You can do Scorpion on a ball or in front of a couch, but if you have a friend nearby, give this partner pose a try.

To see a video showing how to get into this, read more.

Partner #1 (black shirt) comes into Downward Facing Dog.
Partner #2 (lilac shirt) stands to the left side of Partner #1 and places her hands behind Partner #1's hands. Then she lays her belly on Partner #1's back, so her feet are off the floor.
Then Partner #2 presses her belly into her partner's upper back, lifts her legs up and bends her knees. She raises her head up, too, actively arching her spine, working on lowering her feet to her head.
Then Partner #2 lowers her legs back down, and steps her left foot and then her right onto the floor and stands up. Then they switch roles and Partner #1 gets a chance to try Scorpion.

Fit Tip: Be As Excited to Exercise As Your Dog Is

FitSugar — Mon, 23 Feb 2009 16:00:00 -0800

Early in the morning, my dog Bonnie is raring to go. She wakes me up with tons of licks, and paces coyly around the room until I pull my lazy bum out of bed. She can't wait to get outside, not only to "do her business," but to run and jump and chase and play. Every day her boundless energy inspires me to get my body moving, too. She reminds me to stretch and I feel I should do a down dog every time she does. So the next time you see a dog zooming by, catch their buzz and be just as excited to exercise as they are.

If you have a dog that motivates you to get up and go, be sure to check out PetSugar's giveaway to win $250 worth of food, toys, and grooming supplies. Plus, two Kuranda beds will be donated to the animal shelter of your choice. It's a great way to thank your dog for encouraging you to get off the couch and move.

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