FitSugar

Relax Already: Find Calm Through Family Photos

FitSugar — Fri, 05 Dec 2008 15:30:00 PST

Sometimes it seems like the more effort we put into shutting down our busy brains, the harder it is to accomplish. Jam-packed, stressful days make true relaxation challenging for many of us, and we often forgo winding down after work because of time demands. If taking a 90-second vacation doesn't always work for you, look through pictures from previous vacations to help get you to a state of relaxation.

While you are flipping through those memories, try your best to recall the little things you loved about a particular trip: special moments shared with your friends or loved ones, things that made you laugh, and the happy feeling of getting away from it all. The simple act of revisiting your memories will take your mind off of your hectic day and to-do list while reminding you of the good things in your life.

Source

Class Act: Yoga Nidra (Yoga Sleep)

FitSugar — Thu, 04 Sep 2008 14:30:00 PDT

If you're stressed out, wound up, or feeling down, then you're in desperate need of Yoga Nidra. It's the definition of deep relaxation.

The nidra class is devoted to bringing you into complete stillness and calmness while still being aware. You come into a comfortable Savasana pose (sometimes a teacher may encourage you to use blankets and pillows to make you feel comfy, cradled, and fully supported). The teacher may talk you through a meditation, use guided imagery, or she may use musical instruments or music to bring you into deep relaxation. Your job is to lengthen each inhale and exhalation, to be aware and in control of your breath, and to allow the stillness to take over your mind and unwind your nervous system. It's common for beginners to accidentally fall asleep, but once you practice Yoga Nidra more often, you'll become better at bringing yourself into a beautiful marriage of relaxation and awareness. It's normal to daydream a little, to experience a sense of weightlessness or floating above the ground, and many people will say they feel like the 45 or 60 minute class flies by within minutes. After the class, you'll emerge feeling refreshed and serene.

Call a yoga studio in your area to see if they offer this type of class. If you cannot find a class, you can try on your own with a book or CD.

Relax Already: Active Relaxation

FitSugar — Thu, 19 Apr 2007 17:15:00 PDT

I know that it seems like a contradiction of terms, but active relaxation is a real technique for getting rid of unwanted tension. Stress creates muscle tension so actively relaxing your muscles can really help clear your mind and ease your level of anxiety.

Hold the following positions for 5 seconds and focus on the sensation of muscle tightness. Then actively release the position and focus on the sensation of tension leaving the muscles. These moves can be done sitting at your desk and I recommend doing them each a couple of times.

Lower body:
(Start with your right foot, then repeat on the left side)

Scrunch your toes and point your toes inward
Flex your toes and pull them toward your head
Straighten your knee, so leg is parallel to the floor and tense your thigh, relax the leg back down

For your torso:

Squeeze your bum
Tense your stomach, make it feel tight like a ball
Squeeze your shoulder blades together

To see what else you can do for your shoulders just

For your arms and shoulders:

Make fists with both hands
Squeeze your arms into your sides
Raise your shoulders to your ears

For your face and neck:

Squint your eyes and wrinkle your nose
Pull your lips in
Open your mouth as wide as you can
Raise your eyebrows as high as you can

Now I know the facial "moves" are quite conspicuous, so they might be hard to get away with in a small office, but they are great for your car ride home. Once you tense and relax all these muscles, you should feel both an ease of body and mind. So go on, relax already.

Dealing With the Descent: Tips For Riding Downhill

Susi May — Tue, 08 May 2012 02:35:31 PDT

While many people love the thrill of biking fast downhill, I am not one of them. I love biking uphill. Call me crazy, but I crave the burn in my lungs and legs. But once you've climbed a hill - and in my neck of the woods, hills can be miles long - you have to get yourself down the other side. Aside from just getting out there and riding, having a few tricks up your sleeve can help. Here are three tips on downhill cycling former pro cyclist Alison Dunlap shared at the Luna Chix summit, a female-focused weekend of training workshops and clinics put on by Luna Bar.

Move to your drops: It might seem counterintuitive, but you have more control over your bike with your hands placed on the drops (the curved, lower part of the traditional road bike handlebar). "Using the drops means you're lower, giving you a lower center of gravity, making you more stable," explains Alison. "Stability is important not only when moving fast, but when taking the twists and turns of a hilly descent." Before riding downhill, practice moving your hands from the top of your handle bars to the drops to build confidence. Also, make sure you can comfortably reach the brakes while in your drops.

Feather your brakes: You never want to hit your brakes hard or abruptly, especially when rolling down a big hill. Use the feathering technique instead: applying the brakes gently and slowly increasing the pressure, then releasing the pressure a bit, and repeating until you have slowed to a speed you feel comfortable with. It's important to apply both brakes simultaneously so you don't fishtail or flip over the handlebars.

Be your own shock absorber: It's natural to tense up when you're nervous, but stiff arms will amplify all the bumps in the road, making you feel even more unstable. Alison recommends "keeping your elbows bent, shoulders soft, and arms generally relaxed as you go down a hill." If you hit a large bump, your upper body will absorb some of the shock, making your descent less jarring.

What do you prefer? Biking uphill or down?

5 Things to Never Do During Indoor Cycling Class

Michele Foley — Wed, 02 May 2012 15:59:55 PDT

Indoor cycling classes are an amazing cardio workout, but if you don't know what you're doing, you'll walk away frustrated, or, even worse - injured. Compared to other group fitness classes, indoor cardio cycling is also a little harder to pick up on when trying it for the first time. After getting the lowdown on what to expect from your first class, follow these rules on things you should never do in an indoor cycling class.

Arrive to class late: As a rule, be on time for any fitness class, but more so if you plan on riding. Since there is a cap on the amount of bikes in a class, most gyms require students to register ahead of time (either online or using a sign-up sheet). A few minutes before or after class starts, instructors often release unclaimed bikes to those on the waiting list. Show up late, and chances are the bike you registered for will be taken, or, if you didn't sign up at all, the class will be full.
Hop on the bike as-is: This is definitely not a one-size-fits-all scenario - the person who was on the bike previously may have a good 10 inches on you. To avoid injury and ensure a comfortable ride, adjust the bike to suit your body. You'll also want to make sure the handlebars and seat are firmly secure to avoid any wobbling during class. Watch this video to learn the proper way to set up an indoor cycling bike.

Find out what else you should never do during an indoor cycling class - including pedaling too fast - 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,

13 Ways to De-Stress During the Workday

Laura Marie Given — Wed, 21 Mar 2012 13:15:13 PDT

It's natural for work to leave you a little stressed, but if you're a frazzled mess from nine to five, it's important to step back and relax. Not sure how to loosen up? From doodling to redecorating, here are 13 easy ways to de-stress during the workday:

Finish the tough stuff first. Try to get your most complicated tasks out of the way early in the day so that they're not looming over you for hours. Think of it as a "best for last" technique and you'll start to look forward to your afternoons.
Make exercise a priority. Whether it's a quick walk around the block or a full-on gym session during your lunch hour, moving your body is crucial for your sanity. Aim to stretch every hour, too, in an effort to clear your head.
Savor your snack. Rather than mindlessly munching on whatever snacks are handy, bring your favorite treat from home and take the time to relish every bite. Make it a healthy bite to really rev up your mood and energy.
Connect with a friend. Socializing is one of the easiest ways to distract yourself from everyday anxieties, so call up a pal to chat for a few minutes. Try to avoid any work-related venting and stick to fun, tension-free topics instead.
Congregate at the water cooler. It's important to engage with your co-workers on a day-to-day basis. Not only will kitchen small talk free up your mind for a few minutes, but it will also help you build positive relationships around the office.
Take five to do something lighthearted. Were you the type who doodled during class? For five (and only five) quick minutes, draw, catch up on Instagram, or browse Pinterest to improve your attitude and recharge your batteries.

Read on for more de-stress tips

Fit Tip: Add a Massage to Your Routine

Leta Shy — Mon, 19 Mar 2012 14:54:31 PDT

Having a standing spa appointment may sound indulgent, but in reality it can be just as important as any other healthy habit in your wellness routine.

Why should you invest your time in a massage? Not only are massages good for your muscles, especially after a long week of arduous workouts, but getting a massage also helps the rest of your body and your mind. Getting a massage helps you relax, relieve tension, and de-stress, and it also helps boost your immune system by increasing white blood cell counts.

When you don't have the time, energy, or money for an hours-long trip to the spa, you can take a break for your own. Learn some techniques that will help you relax (check out our video on simple massage techniques here) or relieve workout-sore muscles with a few minutes with a massage stick or foam roller. If all else fails, relax with some music, since research has shown that taking a break and listening to your favorite music has been shown to give your the same stress-relieving benefits as a massage.

8 Designers Take on a White Room Challenge For Charity

Angela Swinderman Elias — Mon, 05 Mar 2012 11:30:10 PST

Eight interior designers joined forces to transform The Teen Project P.A.D. Drop In Center in Venice Beach, CA, into one of the most stylish hangouts around - in just under a month! Aside from working pro bono, the talented group leveraged donations to turn a lackluster white box into a cheery, color-filled center that reflects the surrounding Venice Beach aesthetic. Designers included Vanessa De Vargas, Marilynn Taylor, Allan Dallatorre, Charmean Neithart, Kelly Edwards, Mollie Ranize, Typhanie Peterson, and Winston Carney.

Founded by a former homeless teen, Lauri Burns, The Teen Project P.A.D. Drop In Center helps homeless teens return to safe homes or transitional housing. Along with providing shelter and food, the center also gives teens a fun place to convene and relax, thanks to the new kitchen and TV area. A spiffy row of computers gives them the opportunity to communicate with loved ones, a new therapy office offers teen counseling, and a communal table serves as the perfect setting for tackling homework or art projects.

The center is filled with innovative ideas for maximizing space and creating bold design statements. Keep reading to tour the entire space and learn tricks to achieve the same style techniques in your pad!

Photos courtesy of Erika Bierman

3 Things I Learned From My First Indoor Cycling Class

FitSugar — Mon, 16 Jan 2012 16:15:09 PST

Since it's important to vary workouts and keep the body guessing, this year I resolved to add indoor cycling to my usual running-and-weights fitness routine. I made sure to wear and bring the right items to the gym, but I learned a few technique-related tips during class that I wish I'd known earlier. Planning to try an indoor cycling class for the first time? Keep these three pointers in mind to steer clear of injuries and make the most of your workout.

Regularly shift your hands: To avoid stiff, sore wrists, be sure to move your hands around the handlebars by correctly incorporating the standard cycling hand positions. You should try to keep your hands slightly loose - no death grips necessary - and do your best to let your weight fall into your feet, rather than leaning your entire body into your hands. It's also important to keep your shoulders down and relaxed.
Keep pedal rotations pause-free: Aim to make each pedal revolution as smooth as possible so that you don't put any extra strain on your ankles or the balls of your feet. There's a natural tendency to pause at the bottom of a rotation - especially during standing intervals - so make sure that your leg and glute muscles stay in a constant push-and-pull rhythm. To achieve this, try keeping your feet flat rather than letting your heel turn up and toe push down.
Focus on technique, not resistance: As you ease into indoor cycling, don't worry too much about the resistance level on your bike. Instead, strive to stay moving throughout the entire class and learn to fluidly transition between the sitting and standing positions. Later, when you've grown more comfortable on the bike, you can begin to worry about increasing resistance and amping up your workout.