FitSugar

Get Physical: Go For a Jog Together

FitSugar — Sun, 20 May 2007 02:30:00 -0700

I know this one seems relatively basic, but one of the best ways to get out and about with your partner-in-crime (husband, best friend, mom, etc) is by going for a good ol' jog. My husband loves running outside and so do I, but sometimes neither of us feel like going at it alone, especially on a gorgeous Saturday afternoon.

This weekend you and a partner should dust off the old running shoes and go for jog. This gives you the opportunity to chat about everything you missed in each other's lives during the week (plus then you can use the talk test to make sure you're keeping good pace). I like to make it a friendly competition with my husband. For example, the first person that wants to take a break and walk has to do the dishes after dinner for a whole week. Jogging is a fabulous calorie burner (130 lb woman can burn 590 calories/hour and 190 lb man can burn about 863 calories/hour) for everyone involved, not to mention a great way to check out your neighborhood. You'll both feel great that you've accomplished the run together, which makes it a great bonding activity too!

Fit's Tip: Bring the dog along to give everyone some much needed exercise. Is the jogging partner you want miles away? Well, there's always the option to jog virtually.

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.

Minutes to a Healthier You: Instead of Waiting, Go For a Walk

FitSugar — Mon, 15 Mar 2010 10:00:57 -0700

If you think about how much time we spend in life waiting, it starts to add up quite a bit. I spent at least two hours of last week waiting on things - there was a prescription that needed filling, a load of laundry that had to be done, and a friend who was running 30 minutes late for our coffee date. From now on, I'm going to use this wait time to my advantage by being active. This all goes back to the idea that even a few minutes of exercise are better than nothing at all.

So the next time my doctor is running behind, or I'm waiting for a friend to get ready, or my lunch order to come up, I'm going to go for a walk around the block. If I've got something in the oven or water boiling for tea, it might be a good time to do a set of push-ups. Heck, my friend has even been known to lift dumbbells or jog in place during commercial breaks while watching TV. Though these little bursts of activity may seem trivial, my friend burns 34 calories every commercial break - that's 130 calories in an hour! How are you going to spend your time waiting?

Get Fit For 2010: Make a Plan and Share It

FitSugar — Thu, 14 Jan 2010 15:00:16 -0800

Here to serve as a motivational force in your drive to get fit for 2010, I want to remind you all that good intentions need well-laid plans. Let me share with you all some examples from the blog posts FitSugar readers have been writing in the Get Fit For 2010 community group.

JanisRae has resolved to get healthier by going to the gym, eating better, and being more mentally sound. Here's her strategy for de-stressing: "Blogs, journals, prayer, deep breathing. Going back to doing things I enjoyed doing before I got a full-time job is also a priority; going back to your roots makes you smile and feel youthful! Also, keeping clutter to a minimum seems to do the trick."
LadyBomb has been through a lot, and she's not kidding herself that she's going to meet her health goals without some hard work. She writes, "I'm going to increase my exercise frequency, duration, and intensity gradually in hopes to lose the weight."
User commonsense 102 has the goal of staying on the healthy track as she overcomes an injury. She is not only focusing "on healthy eating and making smart choices about indulgences," she is also adding intervals of jogging to her walks.
FitSugar user parkercat wants to lose the last 20 pounds and her plan to do so is simple and straightforward. She wrote, "I will increase my running millage and step-board exercise."
Rebeccaelyse is turning her health around and lowering her BMI. She is starting by replacing "soda with water, white bread with wheat."

Have you blogged about your goals for the new year yet? If yes, did you write how you plan to meet them? If not, please share your plan since writing goals helps you figure out how to meet them. Each blog post you write in the Get Fit For 2010 group increases your chances to win the weekly prize - $100 gift card from Nike. You have until Sunday Jan. 17 11:59 p.m. (PST) to meet this challenge. And since we know change takes more than a week, out Get Fit For 2010 is three months long with a new challenge every week to stay on track.

Running Revelation: I'm OK Without Music

Fit Community — Tue, 12 Jan 2010 09:00:55 -0800

In our RunningSugar community group, FitSugar member nancita had a surprising realization while running over the holidays.

I have always been one of those people who has to run with music. I even own an iPod Shuffle expressly for this purpose, since the jostling is bad for my big, hard drive-based iPod. But on a recent trip to visit my mom, I forgot my iPod Shuffle at her house. At first, I was going to use this as an excuse not to run and just go to the gym until I could get it back.

But over the long New Year's weekend, I was too antsy for a workout, so I set out on a music-free run. I can't remember the last time I did this - probably when my iPod died halfway through a run. I couldn't believe how easy it was. Since then, I've done several music-free runs, and it's so liberating. Especially first thing in the morning, I get so lost in my thoughts, I don't even miss the music.

Do you consider music a must have when you run? If so, I suggest giving a tunes-free jog a try.

If you're already an avid runner or are thinking about starting it up in 2010, become a member of RunningSugar so you can post your own questions, thoughts, and revelations about this outstanding form of exercise.

You Asked: My Feet Go Numb on the Treadmill

FitSugar — Tue, 05 Jan 2010 03:47:11 -0800

Hey Fit,
I started my New Year's resolution a little early by joining a gym a few weeks ago. I've been using the treadmill, jogging for 30 minutes, but about 15 minutes or so into my run, my feet start to go numb. I'm not cold, so what's up with that, and how can I prevent this annoying sensation?
- Lost That Footsy Feeling

It might make you feel better to know that other FitSugar readers can probably relate. Not only are numb feet uncomfortable, but they can put you at risk for falling and injuring yourself. Don't worry, because I have some suggestions to help relieve your tingly tootsies, so read more.

As you run, your feet will swell slightly, so the first place I'd start is with your shoes. If they're too tight, they can cut off circulation to your feet. Try wearing thinner socks, and loosen up the laces by your toes. If they still feel tight, you may need to go up half a size, try a wider width, or lace up some different sneaker brands to see which suits your foot best. If you go to a running or fitness store, someone there should be able to help you get the best fit.

Also consider your running posture and form. The shoulders should be stacked on top of your pelvis, but if you're leaning too far forward it could be putting unnecessary pressure on your feet. Also, try to land softly as you step, moving with control instead of smacking your feet down. Pay attention to the muscles in your feet and try to keep them relaxed as you run. Don't curl your toes or press them up to the top of your shoe, but rather keep your feet flat. Tight calves may also be a culprit, so be sure to stretch them out well every day.

If these don't remedy your frozen feet, then I'd see a doctor or podiatrist, since the cause of your symptoms may be more serious than your shoes or running form.

Issues with pain or discomfort from running are common, so if you have an issue, share it in the RunningSugar community group.

Beyond Moderation: The Hangover

FitSugar — Fri, 01 Jan 2010 03:00:25 -0800

I have heard it said that the best cure for a hangover is to drink in moderation, but there are times when we all go a bit overboard . . . like New Year's Eve. If you had a few drinks too many, let me explain what is going on with your body and offer a few suggestions to help your get over your hangover.

Symptom: Dehydration
Your throat and mouth are dry due to dehydration, which is caused by the diuretic properties of alcohol. The dehydration also affects your muscles, making them feel weak.
Cure: Drink plenty of water, all day long! I have found Nuun tablets help too.

To see why your stomach feels off and what you can do about it, read more.
Symptom: Sour Stomach
The excessive alcohol irritates the lining of the stomach, causing nausea and sour stomach. The inflammation delays digestion, which in turn contributes to the feelings of nausea.
Cure: Take some Alka Seltzer or eat mild foods like bananas (which also help with dehydration).

Symptom: Irritability
Your liver gets backed up trying to metabolize all the alcohol, so you might be experiencing symptoms of hypoglycemia (that's a fancy term for low blood sugar), meaning you are highly irritable and moody.
Cure: Eat some food and drink some juice. Foods high in fructose are thought to speed up the body's ability to remove the alcohol from your system.

Symptom: Jangled Nerves
Your central nervous system becomes chemically overexcited, causing sensitivity to light, sound, and touch.
Cure: Rest with an eye pillow and soothing music.

Symptom: Headache
Blood vessels in the brain dilate, and that is what is causing that throbbing headache, which is only exacerbated by your dehydration mentioned above.
Cure: Take some OTC (over the counter) pain medication, but avoid ones containing acetaminophen, like Tylenol, because it may cause liver damage. If you take some form of ibprofen, make sure to not take it on an empty stomach, since it can upset your tummy and harm the lining of your stomach.

Symptom: Sleepiness and Sleeplessness
Your pituitary gland becomes confused and releases the wrong amounts of the hormones that regulate sleep. So while you may want to sleep it off, your sleep pattern is severely disrupted.
Cure: Try some Sleepytime Extra Tea fortified with Valerian root to help you sleep.

The only real cure for a hangover is time. Physical activity can help, too. Take a walk or jog and sweat a bit to help get the alcohol out of your blood. Fear not, the aftereffects of your partying should only linger for about 24 hours. Tomorrow is another day.

Exercise on the Last Day of the Year

FitSugar — Thu, 31 Dec 2009 03:47:00 -0800

The holidays are almost over, and I definitely ate and drank more in these past few weeks than I do in a month. OK, maybe I'm exaggerating, but coupled with exercising less, I definitely feel like a blob. My first New Year's resolution is to get back on track with regular exercise and eating routine, but why wait until Jan. 1? Join me and jump-start your health kick a little early and exercise on the last day of the year. Go for a jog in your neighborhood, sign up for that gym membership, go skiing with friends, or take a long walk in the woods. You'll feel good having sweated it out before the last big splurge of New Year's Eve, and it'll get you in the habit of working out like you vowed to in 2010.

Exhausted? Then go for a jog

FitSugar — Mon, 13 Nov 2006 13:30:00 -0800

A riddle:
Our children are full of it. It comes bottled in a drink. We want more of it.

To find out what it is read more

ENERGY! You know you'd love to get more of it and with all the hype over energy drinks and corporate cat naps, we're all trying to figure out the best way to get more energy. A recent study from the University of Georgia has found overwhelming evidence that the best way to combat fatigue and sluggishness is with regular exercise. I know it seems counterintuitive that a good jog could help when you are feeling like you have no more to give, but from healthy adults to those with chronic conditions, everyone benefits from exercise. It was even found that exercise worked better than medications in combating fatigue. That's refreshing, isn't it?

Fit's Tip: Before reaching for another energy drink or caffeinated soda, you may want to reach for your sneakers. RedBull is not cheap, so instead of putting your money towards energy drinks, put it towards a gym membership.

Fit Tip: Exercise at the Same Time Each Day

FitSugar — Fri, 04 Dec 2009 15:00:37 -0800

Are parties and preparations for the holidays interfering with your workouts? If yes, I have a simple way to stay committed to your fitness regimen. Schedule your workouts at the same time every day whether it be to hit the gym, meet a buddy to jog with, or go to a class. Once you make exercise part of your daily schedule, it will become habit, and just like any other important appointment, it will be something you can't skip out on.

Tell me, do you already exercise at the same time each day?