FitSugar

A Boot Camp You Can Fit into Your Lunch Break

FitSugar — Fri, 13 Jun 2008 08:00:00 -0700

Bikini season is at its peak, so how come we've lost motivation at the gym? Probably because we're bored!

We've gone full force leading up until Summer and then we run out of ideas to keep us motivated. The same old routine is just that, routine. If you're looking to change up your exercise program and really keep your motivation going, then try out my mini-boot camp. It's only six minutes and it's a sure way to work your legs, arms, and abs. All you need is your body weight and six minutes to spare. Ready? Go!

I often do the boot camp as a supplement to my outdoor runs and stair climbing, but you could also do it inside as well. Let me know what you think when you try it. I'll bet you thought it was a lot harder than it looks. If you liked it, then be sure to print out the exercises so you can do it without your computer in the future.

A Week In Review: FitSugar Roundup

FitSugar — Sat, 16 Jun 2007 04:00:00 -0700

Watch the Mini Boot Camp exercise video, then print out the Take It To the Gym chart of the exercises. Have fun!!!!

Saka Yoga Bag Giveaway!!! Have you already left your comment about your favorite yoga pose? If not, leave one to enter to win this great bag. Comments section will close at 9:15 am PST...so you should do it now.

Do you know if prunes or bananas have more fiber? Take the quiz and test your knowledge.

If you are still shopping for your dad, check out this Healthy Gifts for your Dad. If you can't find what you are looking for there, maybe you will find the perfect gift in this post More Healthy Gift Ideas for Dad.

The Katherine Heigl interview in "Glamour" is pretty interesting - She talks about her weight loss regimen for her role in Knocked Up.

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Going out for sushi this weekend? You should check out this sushi breakdown, it will help you order.

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Tight hamstrings? Try the seated forward bend. It feels great and stretching your legs is a great thing you can do for your body.

Looking for a way to mix up your cardio routine? Try the 4-5-6-6-5-4: Cardio Plan.

Here are a few tips on easing the pain of your sunburn, in case you didn't use enough sunscreen.

Tell me, which do you like less: arm work or ab work.

Take It to the Gym: Mini Boot Camp

FitSugar — Thu, 14 Jun 2007 04:00:00 -0700

You saw the video and now here's the print out of the Mini boot camp so you can take it to the gym or the park or your backyard. Click here for the printer friendly version.

Boot Strappers 20 reps Only straighten your legs as far as you can while still keeping your hands on the ground Do not jam or pop your knees to straight Relax your neck and look at your shins Exhale as you straighten your legs and use your abs pulling toward the sky to initiate the motion
Boot Strappers Move 2 Come into a full crouched position with your heels raised Inhale as you bend your knees
Push Ups 10 reps Exhale as you push the ground away
Plank with Leg Raise 10 sets - alternating legs Focus on the glutes and hamstrings lifting the leg Keep your core engaged Do not let your back sway to lift your leg

Is there more??!!?? You betcha! Just read more

Push Ups 10 more reps Move to your knees only if you have to If your arms feel like they can't take it, try to stay in a plank and just make the motion smaller
Squats 10 reps Really stick your booty out as you bend your knees Keep your weight in your heels Keep your chest up and look forward Do not round your back, keep it neutral
Squat with Heel Raise 10 sets - alternating heels Hold your squat position and just lift one heel Keep your chest up
Squats 10 more reps
Twisting Side Lunges 10 sets - alternating sides Touch your hand to the outside of your foot Exhale as you twist down, inhale as you return to standing If your inner thighs are tight, you should stretch them first Focus on your obliques making the twisting motion
Alternating Forward Lunges 10 reps, stop with LEFT foot forward Aim to get both knees to 90 degree angles Really push off with the front foot to return to standing, this gets that back of the leg to work Keep your gaze straight out Your arms out to the sides helps with balance
Lunge with Twist to Left 10 reps Keep your torso long as your twist your ribs to the left Your pelvis should stay aimed forward Reach through your back heel to engage your glute muscle Exhale as you twist and imagine your waist wringing out like a wet washcloth
Alternating Forward Lunges 10 reps, stop with RIGHT foot forward Use "Diver Arms" position this round to challenge your balance more "Diver Arms" are arms overhead with elbows straight and hands overlapping
Lunge with Twist to Right 10 reps Keep your torso long as your twist your ribs to the right Genie Arms may feel stupid, but they make it harder to cheat and just move your shoulders to the right
Standing Knee Touch 10 sets - alternating sides This old school marching works the abs, so imagine the knee coming up because the navel is pulling to the spine Reach your arms up as the leg goes down You are bringing the opposite elbow down to the opposite knee
Isometric Crab Hold hold for 30 seconds Finger tips should point toward your bum Keep the pelvis at the same level for the entire 30 seconds, don't let it drop Let your head relax all the way back

Exercise Video: Mini Boot Camp

FitSugar — Wed, 13 Jun 2007 12:30:00 -0700

Looking for some moves to add to your workout? Moves that don't require any props or accessories, just a healthy "can do" attitude?

Well here's 6 minutes worth of moves that work your legs, arms, and abs. These are whole body, multitasking moves. You get some serious bang for your buck here. Add this workout into your routine and use it to split up time on a cardio equipment, or after your run. So the routine would go something like this: 10 minutes on the treadmill, mini boot camp, 10 minutes on elliptical, mini boot camp . . . you get the idea. Try it out and let me know what you think.

There is an isometric crab at the end of the video, if you feel you heart rate is still high you should hold off since the abrupt stop in motion is not the best for your heart.

There are a few tips, to see them just read more

Boot Strappers:
If you have tight hamstrings, straighten your knees only as far as is comfortable, but DO keep your hands on the ground.
Don't jam your knees to a hyper-extended position. Straighten them using your muscles not, brute force and momentum.
Exhale as you straighten your knees and really engage your abs while you do this by pulling your belly button to your spine.
Push Ups:
Try to do full body push ups, but move to your knees when your arms feel like they are about to give out.
Plank with Leg Lifts
Just hold steady and really keep your center engaged.
Squats
Go as low as you can to really work your back side.
Alternating Side Lunges
Take this move easy if you have tight inner thighs - stretch them like this.

Here's the Take It to the Gym printer friendly version of the Mini Boot Camp. Seriously, you should print it out and take it with you to the gym!!!

Boot Camp For Veterans Day

FitSugar — Mon, 12 Nov 2007 16:30:00 -0800

Up in the Napa Valley, where gourmands rule the roost, Veterans Day is celebrated with a celebrity-chef luncheon honoring the veterans in the area. On the opposite end of the spectrum, I want to honor our country's brave vets with a little round of posts about boot camps. That is as militaristic as it gets here at FitSugar.

Boot-camp workout programs are popping up all over and if you want to know what you can expect when you sign up for one you should read:
Class Act: Boot Camps. It should answer your questions, allay your fears, and get you motivated to join one.
Looking to combine exercise and travel? You can head to an exotic destination for a bikini-boot camp.
Check out this mini boot camp workout! For more details and a printable version of the workout, read: Exercise Video: Mini Boot Camp

FREE Boot Camp Classes!

FitSugar — Fri, 06 Jul 2007 09:00:00 -0700

I know it sounds too good to be true so here is the deal...

A bay area fitness expert is offering the Ultimate Outdoor Bootcamp FREE to residents on Saturday mornings at 8:00 am (rain or shine), at the Los Gatos Library in Los Gatos, Ca. Sign up at UltimateBodyPotential.com.

For everyone that does not live in the bay area, you can get your own FREE boot camp workout with my mini boot camp video -- I promise you'll feel the burn!

Also, check around for local boot camp classes near you. It's not uncommon for gyms to offer free trial classes for newbies.

In Case You Missed It: FitSugar Exercise Videos

FitSugar — Wed, 02 Jan 2008 09:30:00 -0800

Now that the holiday season is officially over, you may be looking for some new ways to get exercise back in your life. Or if you did not falter during the party season here are a few FitSugar videos to help you spice up your exercise routine. Just in case you missed these quick and easy videos the first time around, here are five FitSugar exercise videos for you to try!

Short, Sweet and Complete Abs: Everyone should have a strong belly and this workout will get you strong. It works all abdominal muscle layers, get ready to work it!
Four Minute Booty Workout: The name pretty much says it all. Focusing on your back side for four minutes will pay off. Personally, I like doing two reps of this workout.
Mini Boot Camp: Work your entire body using this video with absolutely no props or accessories needed. Get ready for a bunch of exercises that work multiple body parts simultaneously with simple moves.
Starter Arms: It is always time to get to work on those arms. Swimsuit and tank top season are just around the corner and this video will help you get some sexy shoulders.
Tone Your Love Handles: A video dedicated to whittling your waist. While you really can't spot reduce you can spot tone. Full of twisting moves and ab variations, this video is four minutes of fun!

Fit Tip: Work Out While Watching TV

FitSugar — Wed, 14 Nov 2007 11:00:00 -0800

I've definitely used the excuse before that I'm too tired after work to exercise, or that I just don't have the time. Nobody has an extra hour lying around in their day for working out - you have to make the time. That means that sometimes you've got to multitask to get in a workout.

So why not exercise while watching TV? I keep a set of weights and a resistance band in the TV–stand drawer, so after dinner, during my favorite shows, instead of sitting my lazy butt on the couch, I do strength training exercises. I really do. I lay a mat on the floor (it makes my workout seem more official that way), and I work my muscles for about 30 minutes. I always feel good afterwards, and it puts me in a calm mood just in time for bedtime.

Need some ideas for what you can do in front of the TV? Then

Stretch your tight hips and hamstrings by doing this yoga sequence.
Tone your abs with these strengthening exercises.
Work your outer thighs and buns with the Pilates Clam Series.
Work your whole body with this Mini Boot Camp series of moves.
Tone your backside with this four-minute booty routine.
Grab some dumbbells and work your arms and upper back.
Work your waist and get rid of those love handles with this series of moves.
Use a resistance band to tone your biceps.

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