FitSugar

Doubling Up: Water Cooler Squats

FitSugar — Mon, 26 Mar 2007 14:30:00 PDT

You know how much I love multi tasking and when I can combine two things I love, all the better. So I have taken to doing a classic squat while filling my water bottle. Squats and hydration combined, what more could a girl want out of a trip to the office kitchen.

You should try it too, especially if your water cooler is in an inconspicuous spot. Also it helps to not be afraid to look a little un-cool by the cooler. So, instead of bending over with straight knees and rounding your back, stick your booty out and bend your knees and squat. In this situation having a bigger water bottle is a bonus because you will need to hold the squat longer while your big bottle fills up. If you are tall, then you will have to squat a little deeper, but don’t let your pelvis go below your knees.

Do you want more specifics on how to perform a squat? Check out this post: You Don't Know Squat. It should answer any of your questions on technique. If you aren't sure how much water you should be drinking daily, you need to enter your stats in the Fit Calculator and find out.

A little impromptu thigh work and getting some thirst quenching water simultaneously – now that is what I call doubling up.

Back to Basics: Stationary Reverse Lunge

FitSugar — Thu, 15 Mar 2007 08:45:17 PDT

Spring is coming, which means so are shorts and bikinis! Get killer legs with these stationary reverse lunges.

Here is how to do stationary reverse lunges, step by step:

To begin, your feet should be shoulder width apart, torso erect with arms hanging straight at your sides, palms facing in.
Take a slow, controlled lunge (or large step) backwards with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor. At this point your right knee should be positioned directly over your ankle and your right foot should be pointing straight ahead.
Your left knee should be bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
After reaching the bottom of the movement (when your left knee is almost touching the floor), pause for a moment, or a breath, then push with your left, or back foot to move almost straighten both legs (photo on the left). Keep both feet on the ground - you are not returning to the starting position, just raising your pelvis up a bit and almost straightening your knees.
This completes one, now bend your knees and lower your pelvis down to complete another. Do 10.
Return to the starting position (standing with both feet underneath your pelvis), now repeat the movement on the other side, stepping back with the right foot. Do ten up and downs (or reps) on this side now too.

Do 2 sets of 10 reps on each leg.
I have some pointers, so

read more Keep your torso as upright as possible during any Lunge exercise to minimize the stress on the back. Start slow and don't go too low if you are new to the reverse lunge. As you progress you will be able to lunge deeper and to work your glutes more and more. Really press the heel of your front foot into the ground to feel the glutes activate and engage. Don't do this in a herky-jerky manner. Move slowly down and up - this will work your muscles more without jarring your knees. I know it seems like a good idea to push on your knee with your hands to help yourself up but that is cheating, so don't do it. To make this a little more challenging, hold dumbbells at your sides while you lunge. To help maintain balance, look straight ahead instead of down at your legs. Muscles worked: Quadriceps, hamstrings, butt and calves. Fit's Tip: The reverse Lunge places less stress on the knees because the knees cannot extend beyond the toes, which makes the reverse lunge a good starter lunge.

Move It at Home: DVD - LEGWORK

FitSugar — Fri, 19 Jan 2007 08:30:00 PST

Ever wonder how women in the entertainment industry (on Broadway, off Broadway and way off Broadway) are able to move so well in those high heels?

LEGWORK ($19.95) is a new DVD that teaches the daily routines and exercises of top Broadway dancers. What's more? The workout is specifically designed to be done by women in high heels. The Legwork workout was created and designed by high heel designers, top Broadway dancers and ballerinas with the advice from fitness experts and podiatrists. Sounds torturous? Kylin Brady's (the amazing Broadway dancer who helped create the DVD) killer legs are motivation enough.

And here's why, the DVD claims that:

You will increase sexiness, grace and confidence in heels, leg tone and strength, heal wearing endurance and stamina as well as core strength and control.
You will learn proper heel walking and control, perfect posture, poise and pose as well as everyday walking exercises and relief techniques.
You will decrease pain in feet, ankles, legs and lower back, your risk for injury as well as your daily heel wearing discomfort.

Buy the DVD on LEGWORK.com. One thing is for sure, this DVD will definitely make you feel like you're ready for A Chorus Line.

The Pilates Reformer Will Reform You

FitSugar — Tue, 16 Jan 2007 10:00:00 PST

I would say that the names of Pilates exercises and equipment are not really known for their poetry. Joe Pilates was German after all, so there's really a no nonsense approach to much of Pilates. My favorite factoid was that he referred to his work as Contrology. You know, like the study of control.

The first piece of equipment Pilates designed was the Reformer and it is my favorite piece to workout on because it is so dang versatile. You can work out every muscle of your body with this one machine.

Many different companies make Reformers, but my favorite is by Balanced Body - the wood frame makes it look almost homey. If you have enough room in your place to house this machine that is the size of a single bed, than you can hopefully afford the cost. It retails at $3195.

Basically, the carriage moves against spring resistance - there are five springs with different tensions creating an infinite amount of possible weights to work with.

For Footwork, the most basic exercise on the Reformer, you lie with your back on the carriage, put your feet on the foot bar and just push yourself out and control yourself back in.

You can put your feet in the loops (at the end of the ropes) to work your legs. Or attach handles to the ends of the ropes to work your arms. Standing on the machine and moving the carriage really challenges your sense of balance and your core. Ahhh...so many variations, so little time.

To see some of my favorite moves you can do on the Reformer

View 7 Photos ›

You should take a private Pilates session to experience the joy that is the Reformer. Some Pilates studios and gyms offer group classes on the Reformer, which is an economical way to spend some time on the machine.

Minka Kelly Shares Her Heart-Healthy Fitness and Diet Tips

Fitness Magazine — Tue, 14 Feb 2012 04:02:38 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Esquire magazine once named actress Minka Kelly the “sexiest woman alive," so walking in the Heart Truth’s Red Dress Fashion Show to raise awareness for women’s heart health should be a breeze, right? Not quite. “I’ve been nervous all week!” Kelly said when we got the chance to chat with her on her new ambassador title with Diet Coke. We caught up with the brunette bombshell hours before showtime to get the scoop on how she lives a heart-healthy lifestyle, the exercises she swears by, and more.

Tell us about your partnership with Diet Coke and Heart’s Truth Red Dress Fashion Show. What made you decide to get involved?

Before I started working with Diet Coke as an ambassador, I wasn’t even aware that heart disease is the number-one killer for women. I figured this would be a chance for me to use my voice and let other women know how important it is to eat right and exercise to keep your heart in good health.

How do you manage to stay in shape, especially with such a busy schedule?

I try to do yoga every morning at 7 a.m.; it’s good to get your workout out of the way early. I also work out with my trainer Gunnar Peterson two days a week on top of that. I owe him a lot of credit for the shape I’m in because I love to eat! I have to work out extra hard to balance my love for food out.

Keep reading to learn how Minka Kelly is trying defying gravity.

How to Keep Your Run Pain-Free

Leta Shy — Mon, 13 Feb 2012 12:54:30 PST

Sometimes, you start your run with the best intentions, only to be thwarted by recurring cramps and a headache that zaps all your energy. If you've experienced these nagging annoyances when you run, here are some tips for preventing pain and coping with it when it happens during your workout.

Headache: Often, a pounding headache that comes on during a run is due to inadequate water intake. Your body loses a lot of fluids while you're sweating it out on the treadmill, so before you even begin, make sure that you've had enough water throughout the day. During your run, sip water slowly, about five to 12 ounces every 20 minutes (or sip a sports drink with electrolytes if you are running for more than an hour), but don't drink so much that you feel all of it sloshing around in your stomach - that can lead to cramps or nausea.

More tips for pain-free running after the break.

amfAR Gala Trendspotting: Tuxedo-Inspired Silhouettes

Marisa Tom — Thu, 09 Feb 2012 08:43:28 PST

A slick tuxedo-inspired silhouette can instantly add structure, sex appeal, and an empowered sense of glamour to any red-carpet ensemble. At last night's amfAR New York gala, we spotted five star-studded examples of the menswear-friendly style. Model Joan Smalls suited up in a lapel-infused floor-length gown, complete with a peplum pop at the waist; singer Janelle Monáe opted for a more traditional tuxedo blazer over a black wide-leg jumpsuit; and model Liya Kebede stunned in a sportier version of the tailored trend by wearing slouchy tuxedo pants with a silky blouse. Whether you take a more literal approach to the trademark tuxedo staples (read: blazers, lapels, pantsuits) or interpret the look with a more feminine twist (think soft dress shirts and peplum details), we think it provides a superchic finish. Click through to see how celebs worked the trend and shop your favorites at the end of the slideshow.

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.

Best Work Pants For Your Body

Lucky — Tue, 07 Feb 2012 08:58:41 PST

Lucky magazine is one of our favorite sources for great shopping tips. We're thrilled to share this fabulous story on getting the right fit for your work pants from our friends at Lucky!

By definition, they’re not going to seem as fun as your red jeans or printed pants. But sensible and professional as they might be, there's no reason your work trousers shouldn’t be every bit as flattering.

To look taller . . .

. . . choose a pant with a hem that just barely skims the floor. It'll create the illusion of longer legs without overwhelming you in fabric. Labels that offer petite sizing - like these, with a 30" inseam instead of 33.5" - are probably the easiest way to do this.

Stretch twill high waist pants, $88, Ann Taylor, anntaylor.com

Click over to Lucky to see and shop the whole story.

For more fashion and style from Lucky, here are more Lucky stories.

Love Your Lower Half: Your Go-To Wardrobe and Workout

Fitness Magazine — Tue, 07 Feb 2012 04:15:16 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

We've been thinking a lot about our backsides the past few months here at Fitness, as our team put together part one of our "Body Lab" to help you get a butt that defies gravity (see the February issue for more!).

While we work hard in the gym to sculpt a better behind, we don't complain when we get a little help from a particularly flattering pair of pants. The minute we slipped on the GapFit gFast Color Binding Leggings ($60, gap.com), we fell in love with their comfy fit and cute colors. And after testing them out in a strength class at David Barton Gym to celebrate GapFit's new line, we knew they would be mainstays in our workout wardrobes. The fabric is just thick enough for cool morning runs, but doesn't feel too heavy for the gym.

If you're feeling a bit timid about rocking these leggings, add these three moves from David Barton Gym trainer Meka to your workout three times each week, and soon you'll be loving your rear view! Get the details on these booty-toning exercises after the break.