FitSugar

Back to Basics: Keeping Your Shoulders Down

FitSugar — Wed, 18 Jun 2008 03:00:00 PDT

When teaching Pilates, I am always telling clients to keep their shoulders away from their ears. Raised shoulders is a sign of serious tension in the neck and upper back and over time it will create pain. Not only that but it wastes energy and can make surrounding areas not function correctly. Pilates clients aren't the only folks with tense necks and raised shoulders. I see this posture all the time when people are working out with weights, biking and running.

In an effort to keep the shoulders down, people tend to tense their necks even more – as if the sheer weight of their neck will calm the busy shoulder joint. Or people tend to grab in their lats or arm pits, which also increases neck tension and interferes with free movement of the arms.

To effectively relax your shoulders, you need to focus on your shoulder blades (scapula) sliding down your back. The muscle that anchors the blades is the bottom part of the trapezius muscle. You also want to feel your collar bone (clavicle) widening and the scapula sliding slightly toward one another. The end effect is an open chest with relaxed shoulders and neck. Nothing should feel pinched or gripped. Imagine the scapula is a slippery bar of soap sliding up and down the back. Try it next time you do bicep curls, sit in freeway traffic or ride your bike.

Source

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

The Vampire Diaries "Bringing Out the Dead": The Good, The Bad, and The Bloody

Marisa Tom — Fri, 03 Feb 2012 07:46:39 PST

After a week's worth of TVD reprieve, it's about time we got some answers - specifically, ones that have everything to do with our favorite Original vamp Elijah and then some. From the tragic twisted fate of Bill Forbes to the shocking discovery Elena makes at home, we're still trying to wrap our heads around everything that goes down. Meanwhile, Bonnie and her estranged mother Abby are tasked with opening the mysteriously sealed fifth coffin, and Damon and Stefan head to Klaus's sweet new pad for the ultimate dinner party showdown.

Like all things based in Mystic Falls, nothing is as it seems and nothing ever goes according to plan. Ready to review the good, the bad, and the bloody? Just keep reading.

Link Time: Kate Young on Dressing Michelle Williams, Rachel Roy's Stylish Studio, and More

FabSugar — Mon, 30 Jan 2012 10:51:47 PST

Kate Young talks about dressing Michelle Williams - Stylelist
Kendall and Kylie Jenner score a Teen Vogue cover - Fashionista
Scott Schuman teaches us (and Tiffany) how to keep a relationship alive - Styleite
A head for fashion: see all of Kate Middleton's best hat moments - The Daily Beast
How much it costs to send a celebrity down the red carpet - The Cut
Less is more: Stella McCartney's structured shoulder bag - Bag Snob
Ridiculous fashion lingo you should never use - HuffPo Style
10 red pieces to add to your wardrobe - The Fashion Spot
The best boots for your legs - Real Simple
Five super-versatile pieces you need from Shopbop's new Workwear Boutique - Lucky
Prepping a new class of models for their runway debuts - Style.com
Weigh in on the bow-tied hotties at the SAGs - TrèsSugar
Studio stalker: Rachel Roy's glam work digs - Refinery29

Mistakes You're Making on the Pilates Mat

Susi May — Tue, 24 Jan 2012 02:51:53 PST

Mat classes are the most affordable way to reap the benefits of Pilates. Taught across the country at gyms and private studios, group classes mean you don't have an instructor cuing and correcting your every move. Make the most of your time on the mat and be mindful of these common mistakes I've seen in classes over the years.

Not Going Deep
There are many benefits to Pilates, but getting in touch with the deep abs, aka the transverse abdominals, is, to me, the most important. If the deep abs are working, then all four layers of ab muscles will be working right along with it, making for a very stable torso. In class, use every exhale as opportunity to reengage your abs and pull them into your spine with a little lift up. If the abs are pooching outward, you're only working the top layer of the abs and training them to pull away from the spine - the opposite effect of what you want.

Momentum Is Not Your Friend
Deliberate pauses are built into the choreography of many Pilates exercises to prevent momentum from taking over the motion. The Pilates method was originally named Contrology (the study of control) to emphasize this very concept. Going slowly is key. Jayme Boyle, the group fitness coordinator and Pillates mat instructor at the SF Equinox, explains the importance of forgoing momentum like this: "Slower pace means you’re turning on stabilizing muscles and you’re creating more isometric contractions." And I have to agree. Pilates is not a race.

Keep reading for more common Pilates mat class mistakes.

How to Get Rihanna's Rock-Hard Abs

Shape — Thu, 19 Jan 2012 04:32:58 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Rihanna is one hot singing sensation. Having recently been named the best-selling digital artist of all time - thanks to a whopping 47.5 million downloads of her hits - the sexy songstress is also a top contender for album of the year at this year’s Grammy Awards.

But not only does the Barbadian beauty know how to rock a stage, she also rocks a bikini, too! No stranger to showin’ off some skin, getting that taut and tight tummy definitely takes work.

The Top 10 Best-Dressed Stars at the Golden Globes

That’s where inspirational fitness expert extraordinaire Ary Nuñez comes in; she’s been training the artist hard for almost four years. “We focus on the core muscles and we do a ton of repetitions,” Nuñez says.

See Rihanna's ab workout after the break.

8 Life Lessons Learned From CES 2012

Kristy Korcz — Thu, 12 Jan 2012 13:31:59 PST

This year's CES didn't just teach us about gadget trends and the future of the industry - it also taught us a few things that we'll remember in our everyday lives as well. Here, we offer up a few tips to take with you on your next journey to a big tech conference, or to keep in the back of your mind for life. Trust me: our pain is your gain!

Get plenty of sleep. Between long hours on the show floor and various industry parties (and afterparties), there's a good reason we'd love to see siesta lounges at CES. But if you can't nap during the day, be sure to get enough shut eye at night. This is true even for the real world, where you've got emails, shows, and news to catch up on. Put away the laptop at a decent hour and get your beauty rest. You'll wake up refreshed and ready to take on the day's to-do list.
Carry water. Downing coffee, cocktails, and Diet Cokes, coupled with the dry weather in the desert, and filtered air in the hotels and casinos can cause dehydration fast. Keep a bottle of water on you at all times. This not only keeps your skin fresh, lips hydrated, and head clear, but it'll keep you from overheating due to thirst.
Wear good shoes. Did I mention how much we walked at CES? Seriously, the biggest expo I've ever seen, it spans the Las Vegas Convention Center and surrounding hotels. It's not hard to walk six miles in a single day. Multiply that by three or four days, and you've got yourself a good workout. Dress your feet appropriately for CES, and everyday life, since it can save your back later down the road.
Get in the lunch line early. Hungry bloggers line up to get their lunches far before the 11:30 a.m. call time. Although we never saw a shortage of food, who wants to wait in another line when you're tired and hungry? This is another way to say "eat your lunch." Skipping meals can lead to headaches and crankiness, symptoms you don't want to experience when you're in a fast-paced and crowded space or in your office.

Check out the rest of the list when you read more.

How to Have Better Hair in 2012

Annie Tomlin — Fri, 06 Jan 2012 10:30:54 PST

Most of us get stuck in hairstyle ruts, but there's no time like the present to revamp your look. 2012 can be the year that your hair goes from good to great - provided you follow a little expert advice. Here, top stylists share the top ways to have better hair.

Soften your strands
"If you want your hair to look its best, you need to treat it with a little love," says Matrix Artistic Director Ammon Carver. "Ask your stylist about getting regular treatments to keep your hair looking healthy and happy." He uses Biolage's Ultra Control Deep Smoothing Masque in the salons, then sends clients home with Total Results Silk Wonder oil to add moisture. "Just a small amount," he says, "and your hair will be silky soft."

The Fitness Goal You Can Accomplish Before 2012

Self — Wed, 28 Dec 2011 14:23:44 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

"Make your last set the one that counts," the instructor cued us during last night's workout. And while the last things my arms wanted to do was another bicep curl, ending on a strong note not only made me feel extra accomplished, but it's that extra push towards sculpting a slim, strong bod.

So while we've only got four days left before the end of year, end on a high note by crossing a fitness goal off your to-do list. Your challenge: perfect a squat. (We know it's one of your least-favorite moves, but maybe this'll change your mind!)

"The squat is what we call a functional exercise. If you can practice doing it properly in your workout routine then when you have to do it in everyday life it becomes easier and you're less likely to get injured as you age," says NY-based fitness expert Melissa Paris. "You don't even realize but you are already squatting every day: when you go to the bathroom, when you pick something up off the floor or when you get up and down from your office chair."

Read on for tips on how to perfect the all-important squat.

The Complete Guide to Body Language

LearnVest — Fri, 25 Nov 2011 03:16:43 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Studies show that people size you up within two seconds.

Consciously or unconsciously, they'll take in how you establish eye contact, the strength of your handshake and the way you hold yourself. Even when you're talking to someone you know, your message consists of more than just the words you say: It also includes the visual and vocal cues you send.

Whether you're reviewing your salary with your boss or negotiating with the cable guy, it's important to be aware of your body language, so you accomplish your aims instead of unconsciously turning people off or giving them the impression that you're a pushover.

These body language tips will help you appear more confident and professional. Read the suggestions below to start making a better impression . . . instantly.

Head: People will take you more seriously if you stand tall, which conveys confidence and status. You don't need to be physically long and lean, but take care to stand erect and keep your shoulders back. It will make you seem taller and more sure of yourself.

Eyes: When talking to someone, make eye contact in order to establish your trustworthiness, sincerity and confidence - but only hold their gaze directly for a few seconds at a time, which is as long as is comfortable for most people. The only exception? When you enter a room and want to make an impression. In that case, hold each onlooker's gaze for a beat longer than is comfortable, then look away. This move conveys that you're confident and interested in meeting others. When you're speaking to a group of people, switch your gaze from one person to another every so often.

Read on for more body language tips.