FitSugar

Free Online Fitness Journals to Track Your Progress

Heather Dale — Mon, 14 Nov 2011 01:30:58 PST

I like to think I'm disciplined with my weekly workout schedule, but sometimes I need some additional coercing to get my butt to the gym. Online progress tracking tools are great for keeping you motivated, and for holding you accountable if your healthy habits happen to take a nosedive. With the holidays just around the corner, many of us will be on the road visiting friends and family, making it increasingly difficult to keep up with our fitness routines. So we've rounded up five fitness tracking websites to help keep you on track - and they're all free!

Keep reading to check them out!

Does This New Finding Make You Rethink Your Salt Intake?

Leta Shy — Wed, 09 Nov 2011 14:43:30 PST

Every day new studies tell us what to avoid or what new superfood should be helping us. One thing that's been constant has been limiting our daily salt intake. But a new study suggests that you may not need to care about your salt intake.

The study, published in the Journal of Hypertension, reviewed data and found that while patients who reduced their salt intake lowered their blood pressure, lower sodium intake led to higher cholesterol and adrenaline levels, among other measurements, all of which can affect blood pressure or heart rate. The study didn't look for whether these effects led to higher rates of heart attacks or strokes.

The average American eats much more than the 2,300 mg of per day (about a teaspoon) recommended for healthy adults (at-risk groups should eat 1,500 mg a day). We've always been told that limiting the amount of salt in our diets is important, and experts say this hasn't changed - it's just that some people are more affected by high sodium levels than others. Does this new finding make you rethink your salt intake?

Fit, Famous, and Pregnant

Heather Dale — Fri, 04 Nov 2011 15:41:52 PDT

Contrary to popular belief, regular exercise is encouraged by doctors for expecting moms because it can help a woman stay healthy and alleviate some of the discomforts like stiffness, back pain, leg cramping, or constipation. I love how the following famous females are staying active during their pregnancy but not overdoing it. Let's see who they are!

Why Indulging and Skipping Exercise May Improve Your Health

Jenny Sugar — Fri, 16 Sep 2011 14:16:08 PDT

You aim to eat right and exercise most of the time, but we all stray from our healthy path every once in a while . . . and sometimes that's a good thing. Here are some ways you can cut yourself some slack and actually make yourself healthier at the same time.

Skip a Workout
It's recommended to get at least 30 minutes of exercise daily, but rest days are important too, especially if you had an intense workout the previous day. Giving your muscles a day off helps them rebuild and can also prevent overuse injuries. A rest day doesn't have to be completely sedentary, a leisurely walk or bike ride, or even a short light cardio workout are all great options. Keeping your blood flowing can actually help promote healing in sore, overworked muscles.

Veg on the Couch
There's nothing wrong with occasionally plopping yourself on the sofa in front of a Seinfeld marathon. It gives your mind and body a way to tune out from the stresses of your day, and laughing is also good for your health. Use your TV time to stretch on the floor or use the sofa to strength train with these moves.

Keep reading to hear other ways you can get healthy by cutting yourself some slack.

Go Ahead, Cheat a Little: 4 Easy Diet and Fitness Shortcuts

Michele Foley — Wed, 14 Sep 2011 15:31:45 PDT

Sometimes being healthy can be a major time suck. There's hitting the gym every day, making sure to cook healthy, and so much more that goes into maintaining a healthy lifestyle. But it doesn't always have to be that way. Between eating right and fitting in exercise, there are a few shortcuts you can take when being perfect seems unthinkable. Best of all, none of these shortcuts skimp out on health. Here's a look at the standard gold rules of a healthy lifestyle and the shortcuts that go with them!

1. Eat Fresh Fruits and Veggies
When it comes to diet, the ideal is to eat as close to the natural source as possible: fresher is better, and organic rules all. Let's be real though, sometimes prepping fresh veggies seems like a pain or we're not able to fit in enough fresh fruit between meals.

The shortcut: Rather than forgoing fruits and veggies altogether, always keep frozen produce stocked. In the morning, throw some frozen berries in a smoothie or on top of cereal or yogurt. At night, quickly heat up a serving of frozen veggies to go with any meal. Still without your fruit and veggie fix? Have a snack of unsweetened dried fruit and stock your pantry with canned fruits and veggies that haven't been doused in salt and sugar - think unsweetened applesauce and sugar- and salt-free stewed tomatoes. Even if it didn't fall off of the farmer's truck, these are all ways to get the nutrients that veggies and fruit provide.

2. Get Enough Sleep
Wouldn't it be great if eight hours of sleep each night was a reality? Proper sleep increases brain function and promotes weight loss. But if you miss out on a good night's rest, it may result in a host of problems including irritability, heart disease, and overindulging.

The shortcut: On days when you're short on sleep, make like your 5-year-old self and grab a nap. Studies show that naps lower the risk of heart disease and naps also help with memory. To help increase the amount of deep sleep you're getting, start small by getting to bed 15 minutes earlier than you normally do. Continue this pattern for a few weeks to add a full hour onto your sleep schedule! If the above still seems unimaginable, find a few minutes throughout your day to meditate; this will help clear your mind while also helping to decrease stress.

See how to shave hours off of your workout after the break!

3 Healthy (and Easy) Ways to Perk Up Your Morning

Leta Shy — Wed, 14 Sep 2011 03:51:45 PDT

Late bedtimes and early morning conference calls are just a few of the reasons why we can't always jump out of bed ready to face the day. But whether you're a morning person or not, a few habit changes can be the difference between having a productive morning and feeling like your brain is functioning under fog. Read on for a few suggestions on how to easily perk up your morning.

Reasons Your House Is Making You Fat

Jenny Sugar — Tue, 13 Sep 2011 15:42:47 PDT

You're dieting and exercising like a champ, but the pounds won't come off. It sounds odd, but your home may be a reason the scale isn't budging. If you spend a lot of time at home, take into consideration these ways it may be contributing to weight gain.

Open floor plan: I love an open floor plan, but it does make it easier to lounge on the couch, see a commercial for sizzling pizza, and walk five feet to the refrigerator. Instead of visiting the kitchen all throughout the day, create an eating schedule for yourself to help avoid mindless eating. If it's impossible to avoid the kitchen, portion out a small snack for yourself rather than eating directly from the box or bag that it came in.
Hidden exercise equipment: When a treadmill is being used as a clothesline or collecting dust in the basement, it's a sign that it hasn't been used in a while (I'm guilty of that - guess whose treadmill is pictured to the right?). Instead, make sure fitness equipment is easily accessible by setting up an area devoted to working out. Stock it with free weights, a yoga mat, and a TV with some exercise DVDs to inspire you to burn calories.
Kitchen cabinets filled with easily accessible junk: If the easiest snack to grab is a bag of chips or just-baked chocolate chip cookies, it's more tempting to grab them when hunger strikes. Make healthy snacks more likely to happen by preparing nutritious bites ahead of time. Keep containers of diced melon, carrot sticks and hummus, ants on a log, and cheese and crackers in the fridge. Not only are these snacks healthy, but they're also in perfect portion sizes so you're less likely to overeat.

Keep reading to find out more ways your house is making you fat.

Too Busy? Stay on Track With These Tips

Leta Shy — Mon, 12 Sep 2011 03:08:06 PDT

Think you're too busy to fit in exercise and eat healthily? Think again! We've got a few suggestions for making the most of the time you have. Read on for our tips on how to stay on track even when you're busy.

Don't Just Sit There! How to Combat Lazy TV Time

Leta Shy — Wed, 07 Sep 2011 19:33:29 PDT

After a long day, all you may want to do is sit on your couch and veg. But if you've still got an evening workout to cross off your list before you can truly relax, or you realize that you're spending too much time zoning out in front of your TV, no need to keep putting that workout off. Read on for a few suggestions on how to combat lazy TV time!

Do You Say Affirmations to Stay Fit?

Anna Monette Roberts — Wed, 31 Aug 2011 01:52:21 PDT

What if you could drop all of your excuses and go to the gym five times a week; eat healthy, balanced meals; and reach a healthy weight for your frame. With the school season approaching, doesn't a fresh start sound absolutely fabulous? Affirmations can help you stay motivated, because they convince your mind of new beliefs. After you open your mind to a new, positive attitude, working out and living a healthy lifestyle will seem like a no-brainer rather than an annoyance. If you need help creating affirmations you can turn to affirmation experts like Dr. Wayne W. Dyer or Jack Canfield.

First, you must create an active sentence like, "I am feeling so toned and energized going to the gym five days a week." Repeat this sentence throughout the day and visualize all the details of your healthy, fit lifestyle. Visualize what you are wearing when you are exercising, what workout you are doing, how good your body feels to sweat and tone up, and how great the rush of endorphins feel post-workout. With practice, you will find your body craving a workout. Tell us your experience with affirmations in the comments below.