FitSugar

Winterize Your Running: Breathe Through Your Nose

FitSugar — Mon, 17 Nov 2008 13:00:00 PST

If running is your go-to exercise and you're trying to have a treadmill-free Winter, let me remind you about the importance of breathing through your nose.

Cold, Winter air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Because your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when you breathe cold air in through your mouth. Breathing through your nose not only filters out air impurities, but it helps to regulate body temperature as well. It also heats up the air, decreasing those asthma-like symptoms.

If nose breathing is difficult for you, start experimenting with it now before the temperatures drop to truly bitter degrees. Breathing through the nose, which I find challenging, helps you breathe more deeply and efficiently, which will ultimately help your running no matter the temperature. If you plan to run in cold temps and have yet to master nose breathing, Runner's World suggests wearing a bandanna over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

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Everyday Activities That Make Your Allergies Worse

Jenny Sugar — Fri, 27 Apr 2012 01:45:18 PDT

Most of us are psyched for warmer weather, but allergy sufferers are cursing runny noses, congestion, red eyes, and itchy throats. You may not realize it, but here are the everyday things that can aggravate your symptoms.

Exercising outside is a no-brainer when temps start going up, but not so for those allergic to pollen. If you can't bear to skip outdoor workouts, try to exercise early in the morning when pollen counts are lowest. If you decide to exercise outside, be sure to wash your clothes to get rid of pollen and take a shower to rinse allergens out of your hair. If your allergies are really bad, invest in a gym membership or equipment for your home gym - exercising in the AC will make you breathe much easier.
Opening the window to get some fresh air? Don't you dare. Pollen and other allergens blow in where they come in contact with your eyes and nose. Keep the windows in your home, office, and car closed, and definitely don't use a window fan. If you're hot, turn up the air-conditioning.

Keep reading to find out other common things you're doing that can worsen allergies.

Emma Stone's Amazing Ab Workout

Self — Wed, 11 Apr 2012 04:13:44 PDT

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

She played a frumpy reporter in The Help, but in real life, Emma Stone is the epitome of young Hollywood glamour. The 24-year-old made the transition from child actor to leading lady look effortless, but Stone puts plenty of hard work into every project she tackles, including her Pilates workout. "There's not much to chisel away at on her body, but she enjoys the feeling of flexibility and well-being," says LA-based Pilates instructor Mari Winsor, who has worked with Stone for the past year. "Whenever she's in town, she tries to come in every day."

During their hour-long sessions, the actress likes to focus her energy on firming her thighs and glutes and especially her core. "She was excited about the little lines that were created in her abs," says Winsor. "Pilates is great for creating long, sexy muscles, and we all want to feel sexy!"

Incorporate these three moves into your regular routine to get sculpted abs like Emma Stone. (Note: Oscar nomination not included!)

Get the moves after the break.

4 Pranayama Techniques to Help You Breathe Easy

Lizzie Fuhr — Fri, 30 Mar 2012 10:40:35 PDT

In yoga, pranayama is considered the art of breathing, and knowing different pranyama techniques will help support a strong practice and get you feeling all kinds of awesome. Because the Sanskrit can be a little confusing, here are explanations of four pranayama techniques to help you on your way to better breathing.

Ujjayi pranayama: Integral to Ashtanga and many a Vinyasa class, ujjayi breathing (the victorious breath) consists of a gentle breath that is both relaxed and energized, allowing for a balance. Ujjayi pranayama sounds simple enough, in and out through your nose, but on each exhale, you should attempt to make the sound of an ocean wave in the back of your throat. It's important that you're not trying to ingest more air, but shift the quality of your breath. Ujjayi breathing is one of the only pranayama techniques that is practiced simultaneously with asanas (postures.)
Kapalabhati pranayama: Kapalabhati is known as the skull-shining breath for good reason. It may feel a little funky at first, but once you get the hang of it, your head and body will both feel far lighter than when you first sat on your mat. To begin, start with a deep inhale and forcefully exhale - drawing all the air out of your belly. After your next full inhale, begin to exhale forcefully out through your nose 15 to 30 times quickly without taking an inhale; actively draw your belly in with each percussive exhale. After you've completed a full cycle of 15 to 30 quick exhales, passively inhale and exhale for a few breaths and enjoy before another round. I like to do three or four rounds of kapalabhati to make sure my skull is ready to shine!
Get two more pranayama techniques,

5 Ways to Spring Clean Your Online Dating Profile

Lizzie Fuhr — Fri, 30 Mar 2012 04:30:49 PDT

Spring is officially here, and the new season is the perfect time to set out on some new dating endeavors. If you're heading out with friends to enjoy the pleasant weather, complementing your girlfriend adventures with online dates can hopefully add to the springtime fun. If you feel like your profile isn't working, or if you're getting loads of messages you're not into, you're in luck. I've got you covered with five fresh ways to breathe new life into a tired online profile.

Get a new picture. Forget a picture of just your face. I know you think it's your best, but a potential suitor is going to want to see what you're working with. Whether you're a teeny tiny lady or you're rocking some gorgeous curves, a head shot without a body shot is a little bit of a red flag. You've got to flaunt it, especially since one study found women who show off "controversial" traits like tattoos or an imperfect nose, get more attention. To make the whole thing feel a little more fun, think about inviting some friends over, get all dressed up, start shooting some new profile pictures, and then hit the town.
Get real. This may seem super obvious, but please, don't lie. Why would you want to set strange or unrealistic expectations of who you are - or what you're not - before you've ever met someone in the flesh? Go back into your profile with a keen eye, and pretend that you have a red pen. Take out all the things that sound or feel inauthentic, and in their place, say what's real. Put in your age and occupation, if you have kids, and most importantly, what kind of relationship you're actually looking for. Not what you think some hot dude wants to hear.
Get confident. No need to be super humble here. As strange as it seems, you're trying to sell yourself a little bit here, sister. And get a little sexy! If you're not getting the kinds of responses you want, try putting yourself out there a little more. Talk about the things you love, what you're good at, and what you're really looking for in a relationship.

Keep reading for two more ways to spruce up your dating profile.

Embarrassing Yoga Moments: Don't Let Them Happen to You

Jenny Sugar — Fri, 23 Mar 2012 19:02:18 PDT

Yoga class is supposed to be all serene and spiritual, but it's hard to feel enlightened when you break the silence by loudly breaking wind. We're all adults, so we shouldn't feel embarrassed, but it's hard to bounce back into bliss after such an awkward distraction. Plenty can happen during a yoga class to make you want to crawl under your mat and hide, and although you can't prevent everything, here are some ways to lower your risk for bodily function humiliation.

Loud Outbursts From Your Tush
Gas gets passed. It happens. But it's mortifying when it happens to you in a completely quiet room of people trying to breathe! There are a few ways you can lower your risk of tooting accidentally. First off, trying out that new Mexican place a couple hours before your yoga class is probably not the best idea. Skip eating the foods you know lead to gas like beans, meat, onions, and broccoli, and avoid trying new foods in case your digestive system rebels. Certain poses are also more likely to encourage gas to pass, such as forward bends, twists, and poses where your knees pull into your chest. I'm not telling you to avoid them completely, but move into questionable postures with caution if you know flatulence is an issue. If a barking spider finds it's way into your capris, I find it best to pretend it didn't happen, or laugh to dispel any weirdness.

Keep reading to learn how to prevent being stinky, nip slips, and air in your lady parts.

Become a Crow Master: 5 Steps to Get You There

Jenny Sugar — Wed, 14 Mar 2012 13:21:52 PDT

No doubt about it, Crow pose is a challenge, but definitely one you can master. If conquering Crow is on your yoga agenda, here are some tips to get you balancing on your hands.

Another Round of Push-Ups
Arm balances like Crow are all about upper body strength. You can strengthen your arms and shoulders with all the vinyasas you do in class, but if you're itching to do Crow, do upper body work outside of yoga class. Push-ups are essential, so try all these variations. You can also use dumbbells or your own body weight and do these arm-strengthening moves. Not only will your upper body become stronger to hold yourself up in Crow, but you'll also feel confident baring your arms, just in time for tank top and bathing suit season.

Crunch Your Core
Aside from a toned upper body, a strong core is also a must. Practice these poses to target your tummy and back muscles. Skip the crunches, and work your core while strengthening your arms with the Up-Down Plank, one of my faves.

Continue reading for more tips on mastering Crow pose.

Antibiotics Worthless Against Most Sinus Infections, Study Says

Jenny Sugar — Wed, 15 Feb 2012 09:53:31 PST

When suffering from the pain and pressure of a sinus infection, getting a prescription for antibiotics becomes priority number one. New research published in the Journal of the American Medical Association put this practice into question. Hold onto your tissues folks - scientists found antibiotics don't ease patients' symptoms any faster than placebo pills.

The small study included 166 adults with sinus infections; half were given a 10-day treatment of amoxicillin, a common antibiotic, while the other half were given a placebo. After 10 days, 78 percent of those on antibiotics and 80 percent of those taking the placebo said they felt better or no longer had symptoms. That's because less than two percent of sinus infections are bacterial and require antibiotics to clear up.

Since sinus infections make patients so miserable, doctors often prescribe antibiotics even when they aren't sure if the infection is viral or bacterial. If it's viral, the drugs won't help a lick, and the over-prescribing of antibiotics is contributing to the evolution of drug-resistant bacteria. Antibiotics should only be used when symptoms last over 10 days with no signs of improvement, or are accompanied by a fever.

What's a person to do about the sinus congestion and unbearable pain and pressure? Keep reading for natural ways to get sinus infection relief.

8 Ways to Prevent Getting Sick at Work

Jenny Sugar — Tue, 17 Jan 2012 16:47:24 PST

If you work in an office full of people, your chances of coming in contact with germs are that much higher. Arm yourself against colds, the flu, and stomach bugs with these essential tips.

Wash hands often and keep hand sanitizer on your desk.
Once a week disinfect the things you touch regularly including your keyboard, mouse, phone, pens, stapler, scissors, and even the outside of your reusable water bottle.
Avoid touching doorknobs, handles on bathroom stalls and faucets, the water cooler, coffee maker, and other commonly used work items. If you can't help it, be sure to wash your hands afterward.

Keep reading for five more ways to prevent getting sick at your job.

How to Lose 5 Pounds in 5 Minutes

Self — Wed, 04 Jan 2012 04:05:05 PST

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

Pumpkin pie, Christmas cookies, potato latkes, mashed potatoes and gravy . . . We're all guilty of overindulging in December but getting back on track doesn't have to be as difficult as it sounds. It may take weeks to melt away those post-holiday pounds but it's easy to create the illusion you haven't gained an ounce simply by improving your posture.

"Most of us spend way too much time slumped in front of computers, slouched at steering wheels or vegging out in front of TVs," says fitness expert Liza Savage-Katz. "It collapses lung space which restricts our breath, affects our mood and cuts off proper nerve and blood supply to the brain."

To counteract these bad habits, Savage-Katz recommends a few "very simple exercises kind of like sucking in your stomach" to "carry your body as nature intended." You'll instantly look as if you've dropped five pounds. Add these three moves to your daily routine to "strengthen your abdominals, improve your posture and strengthen your back."

Get the moves after the break.