FitSugar

Attention: Stand Up Straight

FitSugar — Mon, 02 Jun 2008 03:00:00 -0700

When teaching Pilates, I have been accused of sounding like a drill sergeant. That's what happens when you harp on people's posture day in and day out. Good posture is important for both looking and feeling your best. A frequently repeated "fact" is that standing up straight can make you look ten pounds lighter. Slumping adds not only odd stresses to the spine but can make a body appear heavier, not to mention shorter.

More than just looking long and lean, having good posture is important for the health of your bones and joints. Proper alignment decreases undue wear and tear on the soft tissues, ligaments and cartilage that surround and protect your joints, especially your spine. Plus, if you are slouching you are smooshing (yep, that is the technical term) all your internal organs. It is bad for digestion; your stomach and intestines need plenty of space.

Finding perfect posture is easy. First you want to think of balancing the bones on top of one another like a column starting with your feet on the floor, ending with your skull. I have a posture checklist for you, so read more.

Here's a posture checklist:

1. Stand with your feet under your sits bones (yep those bones that you sit on that are the base of you pelvis). Your feet will only be about one or your own foot widths apart - not very wide. The weight on your feet should be balanced equally between the balls of your feet and your heels, as well as the inside and outside of your feet.
2. Align your pelvis over your feet. Your pelvis should be level. Think of the pelvis like a wide soup bowl and you don't want the soup to spill over the front or the back of the bowl.
3. Keep your ribcage directly over your pelvis. It is a common posture for the ribs to hang back behind the pelvis.
4. Next place your shoulders right over your ribs.
5. The skull should be right over your feet. Your earlobes should be in line with your shoulders - don't thrust your head forward.

For the supreme alignment check-in, stand with your back against the wall (take off your shoes first and try to find a spot with no baseboard) and see how it feels to have your heels, booty, upper back and the back of your head all on the wall. It might feel extreme, but use that as a guide.

Fit's Tip: It really helps to just keep lengthening your spine up and out of your pelvis. One image that helps a lot of slouchers stand tall is to imagine that there is a golden string attached to the top of your head lifting and lengthening your spine.

Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

How-To: Alphabet Abs With Medicine Ball

FitSugar — Tue, 04 Aug 2009 03:30:23 -0700

Lying on the ground doing crunches might help you tone your upper six-pack, but you also need to strengthen your abs standing, because that's how you use them in your daily activities. Here is a great ab and core exercise, and all you need is a medicine ball and to know how to write your A, B, Cs. There are two variations.

To start: Grab a medicine ball that's between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.

For stability: Start with the ball at chest level, and slowly write the cursive alphabet in front of you. While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid. For a more advanced version, try this move while standing on a BOSU.

Learn the other variation.

Hit the Hay: Standing Pigeon

FitSugar — Thu, 20 Aug 2009 14:30:59 -0700

If you enjoy stretching in bed before going to sleep or right when you wake up in the morning, here's a variation of Pigeon that will stretch your tight hips.

To learn how to do this stretch keep reading

Smarter T-Day Eats: Go Gold For Your Mashers

FitSugar — Thu, 19 Nov 2009 03:00:11 -0800

I love me some mashed potatoes, especially on Thanksgiving. The problem is that this dish is usually overloaded with tons of butter and cream, which can be a big problem if you're trying to stay healthy. One way I make my mashed potatoes healthier is by using Yukon Gold or Yellow Finn potatoes instead of the old stand-by, Russet potatoes.

It might seem peculiar that switching out potatoes makes a difference, but these smaller variety potatoes are naturally creamy and sweet, and their skins taste like butter. This means that you can cut down on the amount of butter and cream you would normally add to the dish.

When shopping for Yukon Golds or Yellow Finns, look for smaller ones that aren't much bigger than one inch in diameter. Potatoes harvested early are creamier because they're more tender. Also, the more yellow the potato, the better - it's vitamin A contained in the skin that give these potatoes their golden hue. There's potassium in the skin too, so when making your mashers, don't peel! Another great thing about Yukon Golds and Yellow Finns is that their skins are pretty thin and won't detract from the creaminess of your dish if you leave them on.

For a few more tips on how to make mashed potatoes healthier, read more.

For added nutrition, add sweet potatoes to your mashers mix.
Substitute reduced fat or lowfat milk for the cream, or try making them with evaporated skim milk.
Cut back on salt by seasoning mashed potatoes with garlic, onion, and herbs.
Omit dairy altogether and mash in cauliflower and broth instead.

How do you make your Thanksgiving meal healthier? Share the details in our Healthy Recipe Group.

Source: Flickr User karindaziel

Strike a Pose: Twisting Extended Side Angle

FitSugar — Mon, 29 Jun 2009 16:00:53 -0700

Standing poses not only strengthen your legs, but they make you feel powerful and calm. One of my favorites is Extended Side Angle because it opens the hips and stretches the sides of the body. Here's a variation that involves twisting the torso, so it also opens the chest and shoulders and strengthens your core.

Sanskrit Name: Jathara Utthita Parsvakonasana
English Translation: Twisting Extended Side Angle

Want to know how to get into it? Then read more.

Begin in Warrior 2 with the right knee bent.
Lower your right forearm so it's resting on your right thigh.
Reach your left arm around your lower back. If you can, wrap your fingers around the front of your right inner thigh.
Stay for five or more breaths and then try the other side.

Strike a Yoga Pose: Standing Split

FitSugar — Mon, 09 Mar 2009 03:30:00 -0700

If you're looking for an effective way to stretch the backs of your legs and hips, give Standing Split a try. The best thing about this pose is that you can focus on one leg at a time. It's also a great pose to work on if you want to strengthen your sense of balance. Since your head is below your heart in this pose, you'll feel energized and alert afterward.

Sanskrit Name: Urdhva Prasarita Eka Padasana
English Translation: One Foot Extended Upwards Pose
Also Called: Standing Split

To learn how to do this pose read more.

Begin standing in Mountain pose. Take a deep breath in, and as you exhale, fold forward from the waist. Bring both hands to the floor and work on straightening both legs.
When you're ready, inhale and shift weight into your right foot and your palms. Then lift the left leg up as high as you can. You can bend the left knee if you like, or work on straightening the leg. Tuck your chin and draw your torso toward your right leg, breathing deeply and relaxing the shoulders away from the ears.
Stay here for five breaths. Then return your left leg to the floor. Stay here for a complete breath and then do this pose with the left foot on the floor.

Stretch It: Standing Spinal Arch

FitSugar — Thu, 10 Jul 2008 10:00:00 -0700

Sitting with a rounded spine typing all day and biking hunched over takes a toll on my spine. All that rounding forward can make my back ache. I find that arching backwards, in the opposite direction of all the hunching, feels great. It stretches out the front of my body and relieves the aches in my spine. This standing spinal arch will increase the strength and flexibility in your lower back, neck, and shoulders.

To find out how to do this stretch read more

Stand with your feet hips-width distance apart. Place your hands on the back of your hips, drawing your elbows towards each other.
Tuck in your tailbone, engage your abs, and arch back. Allow your head to lower between your shoulder blades to stretch through your throat and chest.
Stay here, or to increase the intensity of the stretch, walk your hands down the backs of your legs, resting them on the inside of your knees.
Hold like this for 20 to 30 seconds. Then shift weight forward into your toes and use your abs to lift your torso back up to a standing position.
Repeat for a total of three times.

Try and see how it makes you feel.

Strike a Yoga Pose: Forearm Stand

FitSugar — Mon, 13 Aug 2007 04:00:00 -0700

I love inversions. I love the challenge of trying to stay balanced. I love how strong my upper body feels while I'm in it, and I love how energized I feel getting fresh blood circulating to my brain.

Headstands, forearm stands, and handstands are all kinds of balancing inversions.
Headstands are the easiest inversion since your head and your forearms are planted on the ground. Handstands are the hardest (I think), because only your hands are holding your body up.

So that leaves forearm stands right in the middle with a moderate level of difficulty. You may find them easier than handstands, since both your forearms are helping you to stay balanced. Plus, you are lower to the ground, so you may find this easier to get into - it's less scary. This pose has a lot to do with shoulder and upper back strength, but it's also about engaging your core muscles.

Sanskrit Name: Pincha Mayurasana
English Translation: Feathered Peacock Pose
Also Called: Forearm Stand

Want some tips for getting into it? Then read more

If you are new to this pose, bring your mat up to a stable wall. Drop onto your hands and knees with your fingers about 3 feet or so away from the wall.

In order to measure how far apart your arms need to be, grab a hold of opposite elbows with your hands (so your forearms are parallel with the front of your mat). Now straighten your arms out creating a straight line between both elbows, forearms, and middle fingers. Try to keep your arms parallel, and don't let your elbows slide out to the sides (or you'll end up doing a face plant).
Walk your feet as close as you can towards your head and gaze between your hands - NOT at your feet.
Now lift your right leg straight up. Stay here or work on taking little hops. Do this by bending your left knee slightly, and popping off the ball of your left foot. Keep your right leg lifted and work on holding your legs in split position (like the picture to the right). If you are near a wall, make sure you are close enough to touch it with just your toes.
Once you've found your balance, you can work on bringing your legs together straight up towards the ceiling. Tucking your tailbone and your ribs in will help you stay balanced.
Don't forget to try kicking up with the left leg too.
After you've had enough of forearm stand, come down into Child's pose and rest.

Keep practicing and I know you'll soon have that "aha" moment where you finally feel yourself staying balanced. It's a feeling like no other.

Posture Perfect

FitSugar — Wed, 23 May 2007 10:15:00 -0700

Did your mama always tell you to stand up straight? Mine did, and let me tell you she was right. Good posture is important for both looking and feeling good.

OK, so let's start with the looks category. Standing up straight will make you look 10 pounds lighter - no joke. Slumping and slouching give the body the appearance of looking heavier, not to mention shorter.

More than just looking long and lean, having good posture is important for the health of your bones and joints. Proper alignment decreases undue stress on the soft tissues, ligaments and cartilage that surround and protect your joints, especially your spine. Plus, if you are slouching you are smooshing (yep, that is the technical term) all your internal organs.

Finding perfect posture is easy. First you want to think of balancing the bones on top of one another like a column starting with your feet on the floor, ending with your skull.

Here's a posture checklist:

Stand with your feet under your sits bones (yep those bones that you sit on that are the base of you pelvis). Your feet will only be about one or your own foot widths apart - not very wide. The weight on your feet should be balanced equally between the balls of your feet and your heels, as well as the inside and outside of your feet.
Align your pelvis over your feet. Your pelvis should be level. Think of the pelvis like a wide soup bowl and you don't want the soup to spill over the front or the back of the bowl.
Keep your ribcage directly over your pelvis. It is a common posture for the ribs to hang back behind the pelvis.
Next place your shoulders right over your ribs.
The skull should be right over your feet. Your earlobes should be in line with your shoulders - don't thrust your head forward.

Fit's Tip: It really helps to just keep lengthening your spine up and out of your pelvis. One image that helps a lot of slouchers stand tall is to imagine that there is a golden string attached to the top of your head lifting and lengthening your spine.