FitSugar

Why Feel The "Y": Core Concepts

FitSugar — Thu, 05 Apr 2007 12:30:00 -0700

Do you work your "Y"? Well you should...it is an easy way to feel connected to your "core." The "Y" connects your armpits to your belly button, and then your pelvic floor (like a kagel) pulling up toward your navel. Feeling these points connected gets your external obliques to work so your rib cage stays aligned over your pelvis. Engaging the pelvic floor stabilizes the lower part of the pelvis. All the energy meets at your navel activating your deep abs. Your upper body is now all connected.

I find this "Y" visual helpful for quickly getting into my core and stabilizing my torso while doing a bunch of different activities, from hauling toddlers around to doing free weights I use the "Y" to keep my torso still when doing bi-cep curls. It totally helps get rid of the "sway back into the heels" that often accompanies the lift. Try the "Y" when you do your next set of push-ups - keeping your torso all trussed up really helps out your arms as they push your entire body weight away from the floor.

So use your "Y" - practice it while standing in line for your morning latte.

If you have some questions about your core read this post Core Questions and hopefully it will answer yours.

Class Act: Cardio Tai Boxing

FitSugar — Mon, 09 Nov 2009 09:00:13 -0800

I'm big on fitness classes, but tend to stick with Pilates, yoga, or something slower-paced - usually afraid that I won't be able to keep up with a class that requires any dance technique. My exercise solution came in the form of Crunch's Cardio Tai Box class - a class that gets you moving without a required-knowledge of dance choreography. All you need to know? How to punch and kick. Really.

In fact, once you master the basic kicks and three different kinds of punches, you'll easily catch on when the combinations are introduced - so don't psych yourself out if you can't keep up right away. The key throughout the workout is to focus on each individual action, fully extend your arms and legs for punches and kicks, and be conscious of your core - if you're flexing your abs throughout you'll notice improved balance and form that'll make leg extension easier for round-house and side-kicks.

To learn more about the class and see video, just read more.

Ultimately, you'll find that the high intensity that the class requires goes hand in hand with the kinds of moves you're doing - and throwing a few punches is sure to relieve stress or any aggression after a long day at work; it's hands-down my top choice for a workout to shake things up and re-energize mid-week. If you lag behind during round one, just go back and do it again, or pull aside your instructor after class to go over technique, this way, you'll be up to speed and blasting calories by round two in the cardio ring.

When You're a Pro, What Does Time Off Mean?

FitSugar — Fri, 23 Oct 2009 07:00:49 -0700

Runner Kara Goucher made her marathon debut a year ago in the Big Apple, but she's skipping the New York Marathon this year. At the Nike Running Summit, she explained she wasn't planning on racing again until Boston because she's doing some planning of a different nature - family planning.

When you're an elite runner, skipping an event doesn't go unnoticed, making it difficult to keep it a secret that you're trying to get pregnant. Kara explained to me in a short but sweet interview that she's "taking a few months off to see what happens in her personal life."

But what does "time off" mean after running 120 miles a week? For Kara it means only running 30 miles a week, a number I would love to have as my hard-core weekly mileage. Although she does admit to getting a little softer now that she's only running a quarter of what she's used to, Kara's relationship with food hasn't changed, since she has always been "a healthy eater." Body fat is an issue for runners, but her attitude is pretty simple: "It is just weight and it will come off." Which is great since this runner, a proclaimed "queen of the 30-minute meal," is spending her newly found free time cooking, mostly Italian, and making sauces from scratch.

To see how Kara answered when I asked her if she could be an elite athlete in another sport, what would it be, just read more.

She admitted that this was a tough question, but that she has always leaned toward tennis. Kara finds the combination of individual strength and one-on-one competition quite compelling. Then there's the fashion side of things: "They wear cool outfits."

Kara's long-term goal: racing in the London Olympics in 2012 and bringing home the gold. Go Kara!

5 Reasons to Try Kettlebells

FitSugar — Wed, 09 Sep 2009 03:00:54 -0700

I can't stress enough how important it is to mix up the equipment you use when strength training. Dumbbells, weight machines, and resistance bands are common fitness tools you'll find at the gym, but you may have also seen kettlebells. Though they look like some medieval torture device you want to avoid, they're actually a really effective way to tone and strengthen your muscles. Here are five reasons you should give them a try.

This type of equipment comes in a variety of weights, so you can use different amounts depending on the exercise you're doing. They're also small, so they don't take up a lot of space.
Kettlebells are fairly inexpensive. A 10-pound kettlebell costs $26.50.

To hear why else you should use kettlebells, read more.

They're used primarily for swinging movements, so they end up combining strength training and cardio in one workout. Since they tone your muscles and burn calories, some think kettlebells give you more bang for your buck.
Kettlebell exercises utilize a greater range of motion, so they also increase overall flexibility and tone your core. Lifting static weight such as dumbbells tends to cause tight muscles, but using kettlebells will strengthen your muscles while keeping them supple.
Strength training with a kettlbell mimics the same lifting you'd do in real life, so it can prevent injury while doing daily activities like holding your baby, picking up groceries, or carrying a basket of laundry.

Tell me how you feel about kettlebells in the comments section below.

How Jada Pinkett Smith Keeps Her Love Life Hot

FitSugar — Tue, 14 Jul 2009 04:30:59 -0700

Jada Pinkett Smith is no stranger to sharing details about her love life; with 12 years of a successful Hollywood marriage under her belt, she probably has some healthy secrets we could all use. She told Shape magazine that she is a firm believer in kegels. Pinkett Smith proclaims doing these simple pelvic floor exercises "keeps the sex hot."

Learn how to tone up down there when you read more.

If you practice yoga, you might refer to the pelvic floor (PF) as the mula bandha. The easiest way to find the correct area to activate is to stop the flow of urine when emptying your bladder. Then try to find that same sensation when not going to the restroom. A little more advanced variation is to create the sensation of the entire pelvic floor pulling up. The muscles of the pelvic floor fill in the space between your pubic bone (front of your pelvis), your coccyx (tail bone), and your sit bones (ischial tuberosities in anatomy lingo). The overall shape is similar to a kite and contains many different muscles. To activate the pelvic floor you want to imagine those aforementioned bones coming closer to one another as the muscles attached to them activate and pull up - like a sheet being held by four corners billowing up as the corners move toward the center. It helps to think of the PF as similar to your diaphragm, which moves up and down as you inhale and exhale.

Here is a subtle and simple exercise that you can do right now. It is so subtle that no one will know you are exercising your nether regions. On a four-count inhale, pull the PF up and in toward the center line of your body. Then release slowly on a four-count exhale. Allow your pelvic floor to completely relax in between repetitions. Repeat five to 10 times and throughout the day. Aside from beneficial side effects in the bedroom, a strong pelvic floor provides support while running and lifting weights too. After all, it is part of your core.

DVD Review: Prenatal Yoga With Desi Bartlett

FitSugar — Fri, 05 Jun 2009 03:30:00 -0700

If you're expecting a baby, hopefully you've heard about the benefits of yoga for pregnancy, labor, and delivery. If you can't find any prenatal yoga classes near you, then try a prenatal yoga DVD, like this one, Prenatal Yoga With Desi Bartlett ($15). This flowing, gentle, 45-minute yoga practice is designed to be used through all three trimesters.

It begins with a sweet, two-minute meditation to help connect with your breath and your baby. The meditation is followed by 10 minutes of postures on the floor that gently begin to open your hips to increase flexibility and strength in your core. This sequence moves quite slowly, but it's really relaxing. Desi then leads you through 20 minutes of standing postures that include - as you'd guess - lots of squats and hip opening postures such as Goddess and Warrior 2, which are good preps for labor. I like that she included modified push-ups to strengthen your upper body, "which you will need for carrying your little one in your arms." There's also 10 minutes of restorative poses on the floor, using blankets and blocks.

I really enjoyed Desi's gentle nature, her encouraging voice, and how she held poses for a long time so you could really experience the sensations in your body. I remember pregnancy being a time for inner reflection, and this DVD is a great way to allow for some much-needed time to yourself.

To see a video clip of Prenatal Yoga, read more.

If you have never tried yoga before your pregnancy, be sure to check with your doctor before starting an exercise program.

Find Your Chi and Run With It at ChiRunning Workshop

FitSugar — Mon, 27 Apr 2009 12:00:00 -0700

Dealing with some troubling knee pain, I decided to focus on my running gait. I had the pleasure of taking an all day workshop with the running master Danny Dreyer, the founder of ChiRunning.

I'd like to say my running was transformed during the hours I spent with about 30 other runners from all walks of life, but I must admit I have a lot to work on. The workshop was slow going at the beginning, since the first rule of Chi Running is good posture. We practiced standing for well over an hour, which I know sounds odd for a running workshop, but if your body isn't organized when it is still, it definitely won't be efficient in motion. Being a Pilates posture geek, I loved this attention to detail.

Details on the rest of the workshop when you read more.

After adjusting our posture and learning how to find it on one foot, we headed outside to play with gravity in the parking lot. Overlooking Golden Gate Bridge, all 30 runners learned how to run leaning forward. The lean comes from the ankles not the hips or shoulders. But before you can run, you need to learn how to walk. Slowly we peeled our feet off the pavement and leaned forward feeling our low abs engaged, trying to relax everything else. We looked like zombies marching to an inaudible drummer.

Walking was followed with a review of arm swings. You bend your elbow at a 90-degree angle and move your elbow behind your body, with arm swing ending when the elbow returns inline with the torso. The hands angle in, since the shoulder joint is directed slightly forward rather than directly to the side. However, your hands shouldn't cross your center line; imagine holding a volleyball to find the appropriate hand positioning. Then came the moment of truth - we got to run, albeit slowly at first, but we were running. It felt different and very self-conscious. There is a lot of unnecessary tension to let go of, in order to move forward with ease. Like Pilates, you take the tension and direct it to your core to keep your limbs relaxed and your spine long.

An all day Chi Running workshop is broken into two parts. The first half, all taught before lunch, is what I have described. The second half involves learning warm ups and cool down, how to deal with hills, and how to pick up your speed - more on all this later. All and all, I think this technique will help my knee tremendously.

Danny said that he hoped we would all think of running as a practice like meditation, not like a sport. In light of that he suggested that we all pick the runs where we planned to practice Chi Running and keep those separate from the runs where we listen to our iPods or chat with friends. This technique is a mind body practice so you have to "listen to your body."

I highly recommend these workshops, for folks dealing with injuries or newbies trying to learn how to love running. Check here for upcoming workshops in your area. The price for a workshop with Danny is $225, which may seems steep. I would say if you can learn to run injury free, well that's simply priceless.

Source

Fitness Switchup: Boot Camp Instead of Pilates

FitSugar — Thu, 30 Apr 2009 03:30:00 -0700

Spring is a time of change, and I think it is a perfect time to switch up your fitness routine. If you're starting to dread your Pilates mat class, might I suggest experimenting with a boot camp of some sort?

Pilates is great for training the small muscles that support your skeleton, while boot camps (like TRX and CrossFit) target the larger muscles. You can put your well trained Pilates posture to work while doing squats and lunges, and challenge your well honed Pilates core in a whole new way. It is a good idea to train your body in a variety of ways to keep yourself injury-free and to prevent workout boredom. Not sure how to find a boot camp? Check out this list of CrossFit affiliates.

Source and Source

Another Reason to Exercise: Coregasms!

FitSugar — Mon, 16 Mar 2009 10:00:00 -0700

My pal DearSugar writes about sex daily. She can tell you how to have a better orgasm, and I can tell you the health benefits of having them regularly. Having sex not only relieves stress, but it also boosts your immunity. Most of the time you find the big "O" behind closed doors, but this just in - many women are experiencing them in the gym. I'm talking about something called a coregasm.

Have I caught your attention yet? If so read more.

This astounding fitness phenomenon known as the coregasm is actually pretty common. Women experience them when working their core muscles, whether they're doing crunches, strengthening leg lifts, or backbends in a yoga class (talk about an enlightening experience!). According to sex therapist, Dr. Victoria Zdrok,

"A lot of women require a buildup of tension in their legs before they can achieve the release of orgasm. So, when a woman exercises, the release of endorphins and dopamine, which are necessary for orgasm, combined with the tension in the lower extremities, can cause the clitoral stimulation [that is needed]."

It happens when women tap into the muscles in their deep core, quads, or thighs. They end up automatically squeezing the pelvic muscles which triggers nerve impulses, and voilà - a coregasm is born. One squeeze won't necessarily work, but if you're doing many repetitions, that much stimulation can cause intense pleasure in your nether region. If that doesn't get you to the gym, then I don't know what will!

Tell me ladies, have you ever experienced a coregasm while working out?

Source

Get the Bod: Jessica Biel's Workout

FitSugar — Mon, 06 Apr 2009 14:30:00 -0700

When I think of fit celebs, Jessica Biel definitely comes to mind. Her toned tush and defined arms are the reason she's won the title of Fitsugar's Fittest Female Celeb two years in a row. If you want to know how she maintains such a strong and feminine physique, her personal trainer Jason Walsh told People magazine about her workouts. Here's what he said:

Stretch: Jessica warms up with walking lunges. Jason says, "This stretches the larger leg and glute muscles.”
Cardio: She hits the track and jogs for half a mile, then does two 200-meter, 150-meter, and 100-meter sprints. This type of cardio interval training "leans her out," Jason says.
Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. “Jessica hates them, but she powers through!”

To find out what else Jason Walsh had to say read more.

Plyometrics: “These hurt,” says Walsh of stair jumping. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.”
Weight Training: Jason says, “We tend to use lighter weights and do more reps. We keep moving, so it becomes a cardio workout, too.”
Waist: Get ready for Seated Russian Twists. Jessica does them holding a five-pound medicine ball. Twist to each side 15 times, and do a total of three sets.
Shoulders and biceps: Stand with knees slightly bent. Hold 10-pound dumbbells in each hand. Do a bicep curl and then rotate your hands hands so your palms face outward, and do a Twisting Dumbbell Press. Then reverse the move until you're back to the starting position. Complete three sets of 10 to 12 reps.

As for her diet, Jessica eats complex carbohydrates such as oatmeal and whole wheat toast with one tablespoon of almond butter in the morning. For dinner she enjoys fish, veggies, and basmati rice. She snacks on fruits like bananas, apples, and strawberries. She doesn't deny herself the foods she craves, and likes to treat herself at the end of the day with something sweet like a piece of dark chocolate.

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