FitSugar

Lifting Tip: Form Is More Important Than Weight

FitSugar — Wed, 20 May 2009 10:00:00 PDT

When strength training, it may seem that if you use a heavier set of dumbbells, you can save time on your sessions. More weight means fewer reps, right? Well, not exactly. Form is more important than how much you can lift. So if you're struggling with 10-pound weights when doing your bicep curls, you'll end up hunching your back and pressing your hips forward, which could result in a pulled muscle or other injury. Also, correct form will ensure that you're targeting the specific muscle you're trying to work in each move.

A good rule of thumb is to choose a weight that tires your muscles out after the 10th or 12th rep. By the end of your set, you should still be able to maintain correct form. If you can't, do fewer reps or choose a slightly lighter weight.

Source

Lifting Tip: Choose Quality Over Quantity

FitSugar — Mon, 17 Mar 2008 11:00:00 PDT

When it comes to strength training, whether you are lifting dumbbells or using machines, correct form is really important. It doesn't really matter if you can do bicep curls with 30-lb. weights if you're struggling and grunting and can't keep your back straight. Keeping proper form will not only prevent injuries, but it will help you to isolate the muscles you're trying to work in each exercise.

You want to challenge yourself, but you shouldn't be straining or in pain. To do this, start off with a lighter weight and be sure you can do all 12 to 15 reps correctly before gradually increasing to a heavier weight. As your muscles get stronger, you'll be able to lift heavier weights with proper form.

Source

Bicep Curl Rehab

FitSugar — Thu, 03 May 2007 03:30:00 PDT

One of the most common arm strengthening moves is the bicep curl. At any given point you can find someone doing bicep curls at the gym. Problem is, that at any given point you can also find someone doing them wrong by cheating. Let's identify a possible cause of the problem and figure out how to fix it...

How to Identify a Cheater: Bending the upper body forward (or backward) at the waist makes the bicep curl a lot easier (and more harmful to your back, mind you) because the swaying allows momentum to do the work when it should be your biceps doing most of the work.

Rehab: Stopping your upper body from swaying forward and backward is the key. To do this, stand against a wall and make sure your back is in contact with the wall throughout the entire movement. You can also try sitting on a bench with a back, but don't push through your legs!

Fit's Tip: If you find that you still want to sway, even when backed up against a wall, then chances are that you're using a weight that is too challenging for you. Lower the dumbbell weight and work on your form.

Source

Uh Oh! Watch Out For These 12 IRS Audit Red Flags

Kiplinger — Mon, 30 Jan 2012 15:06:09 PST

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

The IRS audits only slightly more than 1% of all individual tax returns annually. The agency doesn't have enough personnel and resources to examine each and every tax return filed during a year. So the odds are pretty low that your return will be picked for review. And, of course, the only reason filers should worry about an audit is if they are fudging on their taxes.

However, the chances of being audited or otherwise hearing from the IRS increase depending upon various factors, including your income level, whether you omitted income, the types of deductions or losses you claimed, the business in which you're engaged and whether you own foreign assets. Math errors may draw IRS inquiry, but they'll rarely lead to a full-blown exam. Although there's no sure way to avoid an IRS audit, you should be aware of red flags that could increase your chances of drawing unwanted attention from the IRS.

1. Making too much money

Although the overall individual audit rate is about 1.11%, the odds increase dramatically for higher-income filers. IRS statistics show that people with incomes of $200,000 or higher had an audit rate of 3.93%, or one out of slightly more than every 25 returns. Report $1 million or more of income? There's a one-in-eight chance your return will be audited. The audit rate drops significantly for filers making less than $200,000: Only 1.02% of such returns were audited during 2011, and the vast majority of these exams were conducted by mail. We're not saying you should try to make less money - everyone wants to be a millionaire. Just understand that the more income shown on your return, the more likely it is that you'll be hearing from the IRS.

Read on for more red flags.

Can Natural Family Planning Work For You?

BabyCenter — Wed, 25 Jan 2012 08:36:14 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Sabrina Garibia about using natural family planning as a form of birth control.

It’s much, much worse than the secret assemblies we had in middle school about menstruation. At least we were kids and all girls that time.

I’m a sophomore in college, and the old priest who is teaching my theology of marriage class is talking about natural family planning. He uses the words sex, cervical mucus, cervix, and orgasm all in one class.

Mortifying. I turn my head to giggle with my friend about the way we should have learning about our periods in middle school, and my eye accidentally catches the cute senior.

Even more mortifying.

That section of the class stayed with me for years, and when I got married, I knew I wanted to try natural family planning (NFP), first to prevent and later to achieve pregnancy. I read the book in full, and several months into my marriage, my husband and I decided to use NFP (or actually, the fertility awareness method) to prevent pregnancy.

It worked perfectly, but we followed the rules by the book (literally). Just like any other form of birth control, it is only effective when done properly. When we were ready for a baby, we followed those rules and got pregnant fairly easily (after a miscarriage and a bit of chart obsession).

When I’m done nursing, I think we will use natural family planning or the fertility awareness method again. It is natural and effective when done right. My husband and I both believe in it (unlike Jennifer’s husband and probably Jennifer herself).

What about you? Do you think NFP works?

More great stories from BabyCenter.com:
Seven things to consider when buying a high chair
Have you ever forgotten your baby?
Day care is really good for moms
An organized playroom. Seriously?
Should you use glass baby bottles?

Check Yourself: Running Form To-Do List

FitSugar — Tue, 10 Jan 2012 14:59:26 PST

Whether you're new to running since Jan. 1 or just trying to find your fitness groove, running can be difficult to love 24/7. When my affection for running wanes, one thing that helps bring back the love is technique. When out for a run, I go through this simple list to check my form. It makes me a mindful runner, which helps not only avoid injury but also helps me find my stride once again.

Before you head out to put this checklist to work, be sure to enter to win a year supply of running shoes from Asics. Nothing motivates more than a new pair of sneaks!

Here's my form checklist, starting with the feet.

Land midfoot, not on the heel. Striking the pavement with your heel naturally puts on the brakes, which slows you down and leaves you prone to injury since it's jarring. Not convinced? Read more about heel striking here.
Keep your ankles relaxed and pick your feet up. Bringing the heel toward the bum to activate the hamstrings - a good thing - while pushing the ground away causes muscles to fatigue more quickly, especially the calf.
Shorten your stride. It's nicer for your knees. Really, it is.
Lean slightly forward. The lean should start at your ankles, not your waist, since bending in the middle can hurt your back and it's also inefficient.

To see what you should be doing with your upper body while running, just keep reading.

10 Tone-Up Tweaks to Get a Better Burn

Fitness Magazine — Tue, 17 Jan 2012 04:39:36 PST

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

It happens to the best of us. Your gym routine becomes just that - a routine. Bust out of your plateau and burn more fat with these strength-training tweaks from the pros.

Make Every Day Your Best Burn Yet
Supercharge your gym routine by ditching the moves that have stopped delivering results and replacing them with ones that will challenge and build more muscle. Start with these total-body toning tips from some of our favorite trainers.

Arms: Change the Weight
Dumbbell curls are great for your arms, but unless you're changing up the sets and reps, your biceps will get accustomed to the level of stress you're placing on them, meaning you'll stop seeing the sculpting results. "Few people use the proper weight and even fewer graduate the amount of weight being used during arm exercises," says Richard Miller, owner and CEO of GymSource in New York City.

When you curl the same weight for a long period of time, your body send nutrients to the muscle you're working to help recover. If you pick up an eight-pound dumbbell every time, your muscles aren't experiencing varied stress and won't add new nutrient masses to that area, making your arms fall flat. Use this cheat sheet to know when it's time to step it up a notch:

You should feel fatigue at 15 reps or fewer. If you don't, add more weight.
Aim to increase weight by less than 10 percent. If you normally lift eight-pound weights, up it to 10 pounds, and so on.

See more helpful tips after the break!

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.

5 Fitness Games to Help You Burn Off Holiday Bulge

Kristy Korcz — Mon, 26 Dec 2011 09:22:56 PST

The family binging events are over, so now it's time to talk resolutions and fighting off some of that bulge you may have picked up during the holiday season. Good news is there are plenty of ways to burn some calories without spending half an afternoon in the gym. Fire up your favorite gaming console and pop in one of these titles that will have you working up a sweat in no time.

Your Shape Fitness Evolved ($34) - Working with the Xbox 360 and Kinect sensor, this game provides a personalized fitness program based on your skill level, but the Kinect actually senses where your joints are to give you proper form tips while you're playing. Add in special martial arts and weight loss classes led by actual celebrity trainers, and you have yourself a pretty amazing fitness game that really isn't a game at all.
The Fight: Lights Out ($20) - I like The Fight (which works in conjunction with the PlayStation Move), and in comparison to other fitness specific video games it doesn't feel like a workout; it just feels like fun.
Get Fit With Mel B ($) - Another PlayStation Move title, Get Fit With Mel B seems like it would be a good alternative to the gym; mostly cause Mel B is ripped, and if this helps her stay fit, it's gotta work for me, right?
Just Dance 2 ($34) - Like DDR before it, the Wii-compatible Just Dance 2 lets you work up a sweat with some awesome moves, and sing along to popular music. It doesn't get any better than that!
EA Sports Active 2 ($45) - I'm already a big fan of the EA Sports Active titles, so pairing it with the Kinect system is sure to give me an even better, more engaging workout experience.

Christmas List Giveaway

Sponsor — Mon, 12 Dec 2011 10:00:00 PST

OFFICIAL CONTEST RULES

NO PURCHASE NECESSARY TO ENTER OR WIN. MAKING A PURCHASE DOES NOT INCREASE YOUR CHANCES OF WINNING. The Christmas List Giveaway (the “Contest”) is sponsored by Sugar Publishing, Inc. (owner and operator of FabSugar.com & BellaSugar.com), having an address of 111 Sutter Street, Suite 850, San Francisco, CA 94104 (“Sponsor”).

ELIGIBILITY:
Open only to permanent legal U.S. residents physically residing in the fifty (50) United States of America and the District of Columbia. Employees of Sponsor and its respective parents, affiliates, subsidiaries, and advertising and promotion agencies and any other entity involved in the development or administration of this Contest, and their immediate family members or household members are not eligible to participate in or win the Contest. All prizes won by minors will be awarded to their parents or legal guardians on their behalf. Winners may be required to sign an Affidavit of Eligibility and complete relevant tax forms as a condition to the delivery of the applicable prize. Void where prohibited by law. All applicable federal, state and local laws apply.

HOW TO ENTER:
No purchase is necessary to participate in the Contest. To enter, you must log into your profile at any PopSugar Network site (or register for a profile at http://www.onsugar.com/user/register), navigate to Sponsor Post in FabSugar’s eBay Scout Community (http://ebayscout.fabsugar.com) and leave a comment as described on the entry page between 10:00 am PST on December 12, 2011 and 11:59pm PST on December 18, 2011 (the “Entry Period”). Entries generated by script, macro or other automated means are void. Normal time, toll, connection and usage rates, if any, charged by your Internet service provider will apply. All entries become the property of the Sponsor. One entry per person.
By registering and leaving a comment, you will be agreeing that your registration and any other information collected in connection with the Contest may be used by Sponsor in accordance with Sugar Publishing, Inc.’s Privacy Policy and may be shared with Sponsor’s affiliated business entities, and that you automatically opt-in to receive email, text messages or other communications from Sponsor. You may subsequently opt-out of the receipt of such email or communications by following the directions in the email, communications or by contacting Sponsor directly.

All registrations must include entrant's valid email address. The email address provided by online entrants will be the identity of the entrant and, if selected for a prize, the identity of the winner. We expressly reserve the right to disqualify any entries that we believe in good faith are generated by an automated program or via scripts. By participating, all entrants agree to abide by these Official Contest Rules.

PRIZES:
At the end of the Entry Period, there will be one (1) drawing in which one (1) potential winner shall be selected from all eligible entries received during the Entry Period by employees or representatives of the Sponsor to receive the prize one (1) $100 eBay gift card (retail value = $100). Decisions of the Sponsor are final and binding with respect to all matters related to the Contest. All prizes will be awarded. In no event shall the Sponsor be obligated to award more prizes than the number of prizes stated in these Official Contest Rules. No substitutions (including for cash) are permitted, except that Sponsor reserves the right to substitute a prize of equal or greater monetary value for any prize. All prizes won by minors will be awarded to their parents or legal guardians on their behalf. Winners shall be responsible and liable for all federal, state and local taxes on the value of their prize. To receive a complete list of winners or a copy of the Official Contest Rules, send a self-addressed stamped envelope to Prize Fulfillment, Sugar Publishing, Inc., 111 Sutter Street, Suite 850, San Francisco, CA 94104. Specify winner's list or rules on your request.

Please allow 6-8 weeks for prize delivery.

SELECTION:
The winning entry will be chosen at random. The number of eligible entries received determines the odds of winning. In the event of a dispute regarding the identity of the person submitting the entry, the entry will be deemed to be submitted by the person in whose name the e-mail account is registered. The Contest will be conducted under the supervision of the Sponsor. The decisions of the Sponsor are final and binding in all matters relating to this Contest. The winners will be notified by email and/or by private message through the winner’s onsugar.com account; Sponsor reserves the right to determine the method of notification. Winners must claim their prize within three (3) business days after the date of notification of such prize. A Contest winner's failure to respond to the prize notification within the specified three (3) business days will be considered such Contest winner's forfeiture of the prize and an alternate winner may be selected from the pool of eligible entries. If an entrant is found to be ineligible, an alternate winner may also be selected from the pool of eligible entries. Sponsor reserves the right to ship prizes directly to the email and/or mailing address provided by winners during their entry to the Contest. Each entry submitted in response to the Contest and in accordance with the rules will constitute an official entry. All entrants agree to abide by these Official Contest Rules. All entries become the property of the Sponsor.

General Conditions and Releases:
An entrant or winner may be disqualified from the Contest if he or she fails to comply with each provision of these Official Contest Rules, as determined in the sole discretion of the Sponsor. Participation in the Contest is at entrant’s own risk. Sponsor shall not be liable for 1) failed, returned or misdirected notifications based on inaccurate information provided by the winner on the contest entry form, 2) entries and responses to winner notifications which are lost, late, incomplete, illegible, unintelligible, postage-due, misdirected, damaged or otherwise not received by the intended recipient in whole or in part or for computer or technical error of any kind, 3) any electronic miscommunications or failures, technical hardware or software failures of any kind, lost or unavailable network connections, or failed incomplete, garbled or delayed computer transmissions which may limit an entrant's ability to participate in the Contest, 4) any technical malfunctions of the telephone network, computer on-line system, computer equipment, software, program malfunctions or other failures, delayed computer transactions or network connections that are human, mechanical or technical in nature, or any combination thereof, including any injury or damage to entrant's or any other person's computer related to or resulting from downloading any part of this Contest or 5) any warranty of fitness or merchantability of any prize or the function or operation thereof, which shall be the sole responsibility of the manufacturer of the prize. Sponsor does not make any, and hereby disclaim any and all, representations or warranties of any kind regarding any prize. Unless prohibited by applicable law, your entry constitutes your permission to use your name, photograph, likeness, voice, address (city and state) and testimonials in all media, in perpetuity, in any manner Sponsor deems appropriate for publicity purposes without any further compensation to such entrant. By entering or accepting a prize in the Contest, winners agree to be bound by these Official Contest Rules and to conform to all federal, state and local laws and regulations. When applicable, the winner (or, if the winner is a minor, the winner's parent or legal guardian) may be required to execute and return to Sponsor within ten (10) business days an Affidavit of Eligibility and a Liability and Publicity Release to be eligible for the prize or an alternate winner will be selected. Winner may be required to furnish proof of identity, address and birth date in order to receive a prize.

By entering, an entrant agrees to release and hold harmless Sponsor and its respective parents, subsidiaries and affiliated entities, directors, officers, employees, attorneys, agents, and representatives from any damage, injury, death, loss, claim, action, demand, or other liability (collectively, “Claims”) that may arise from their acceptance, possession and/or use of any prize or their participation in this promotion, or from any misuse or malfunction of any prize awarded, regardless of whether such Claims, or knowledge of the facts constituting such Claims, exist at the time of entry or arise at any time thereafter. Any person attempting to defraud or in any way tamper with this Contest will be ineligible for prizes and may be prosecuted to the full extent of the law. Sponsor reserves the right to modify these Official Contest Rules in any way or at any time. Sponsor reserves the right, in their sole discretion, to cancel or suspend this Contest should viruses, bugs or other causes beyond their control corrupt the administration, security or proper play of the Contest. In the event of cancellation or suspension, Sugar shall promptly post a notice on the Contest entry page to such effect. This Contest shall be governed by California law. By participating in this contest, entrants agree that California courts shall have jurisdiction over any dispute or litigation arising from or relating to this Contest and that venue shall be only in San Francisco, California.