FitSugar

Fit Tip: Treat Exercise Like Brushing Your Teeth

FitSugar — Thu, 20 Mar 2008 07:30:00 -0700

When I first starting working out, someone once told me that I should treat working out just like I would brushing my teeth. I thought she was nuts, wondering how on earth she could compare the two minutes of brushing my teeth to the 45 minutes of agony at the gym. She put it to me like this: you wouldn't dare go longer than a day without brushing your teeth and you should get into the habit of feeling the same way about exercise.

And after many walks with my dog and trips to the gym, I now get it. Her point was that once you treat something as part of your routine and make it nonnegotiable, thinking about the way you would feel if you didn't do it (imagine how you'd feel if you just skipped brushing your teeth, gross), the more likely you are to do it. So start making being active (even if it's a 15 minute part of your routine), just like brushing your teeth.

Source

Running to Cure Asthma?

FitSugar — Tue, 13 Feb 2007 07:30:00 -0800

I LOVE running, but that wasn't always the case. As a kid, I always hated it. I played inside with my dolls to avoid those stupid tag games (I was always "it"). And don't even get me started on the mile run at school we'd sporadically do twice a year - I HATED running.

In college, I developed asthma and now I have to take 2 kinds of medicine everyday - if I don't, I can't even carry on a conversation without coughing. But I HATE taking it everyday.

My friend told me her husband had asthma really bad - like rush to the ER bad - and he started running regularly and it really helped.

So I gave it a try. Of course, I didn't stop taking my medication right away, I started running first. And when I say started, it was a slow start. I walked a lot in the beginning, but gradually increased the amount of time I ran, minute by minute - and now I'm up to 30 minutes.

I set a goal for myself to do it consistently, 3 times a week, and I have to say that it helped a ton. Exercising my lungs clears out any fluid I have in there. It must work for Jackie Joyner-Kersee too. Now, I can't remember the last time I had to take my albuterol.

Want to go from HATE to LOVE? Then read more

The most important tip I can give you is - Start off slow. You want to train your body by easing into it. Aim for 3 workouts per week and increase the intensity when you're ready.

Always stretch before and after your workout, at least 10 minutes. Warm up and cool down with 5 minutes of walking before and after you run.

And when you run, you don't have to sprint like you're running for your life - jog at a moderate pace, enough to feel your heart and lungs working.

Weeks 1-4: Start off walking 30 min - I'm talking pumping your arms and legs - brisk walking. Do this for 4 weeks.
On the 5th week: Walk 5 minutes, run 5 minutes, walk 5 minutes, run 5 minutes, and so on for 30 minutes.
On the 6th week: Walk 5 minutes, run 6 minutes, walk 5 minutes, run 6 minutes, and so on for 30 minutes.
On the 7th week: Walk 5 minutes, run 7 minutes, walk 5 minutes, run 7 minutes, and so on for 30 minutes.
On the 8th week: Walk 5 minutes, run 8 minutes, walk 5 minutes, run 8 minutes, and so on for 30 minutes.
On the 9th week: Walk 5 minutes, run 9 minutes, walk 5 minutes, run 9 minutes, and so on for 30 minutes.
On the 10th week: Walk 5 minutes, run 10 minutes, walk 5 minutes, run 10 minutes, and walk the last 5 minutes.

As you're ready, begin to increase the amount of time you're running. Walk 5 minutes, run 15 minutes, walk 5 minutes, run 15 minutes, and finish with a 5 minute cool down walk.

Then walk 5 minutes, run 20 minutes, and cool down with a 5 minute walk.

Eventually, you'll work up to stretching for 10 minutes, walking for 5 minutes, running for 30, walking for 5 minutes to cool down, and ending with 10 or more minutes of stretching.

Listen to your body and try to set a reasonable goal for yourself, and stick with it by keeping a moderate pace - no need to be huffing and puffing.

And know that everyday is different. Some days you'll want to chuck you sneakers across the room, and other days, well, you'll start running and won't want to stop.

Relax Already: Create a De-Stress Routine

FitSugar — Mon, 15 Jun 2009 16:00:00 -0700

If you have just survived another manic Monday, it is time to de-stress. Just like a morning ritual helps you wake up on the right side of the bed, a relaxing, postwork routine can help you unwind in the evening. Your ritual can be as simple as changing your clothes, stowing your briefcase in your bedroom closet, or washing your face. Preferably your ritual should be something healthier than pouring yourself a stiff drink. These small acts can help put a period on the end of your workday so you can get to the tasks at hand, like cooking a healthy dinner, taking your pooch for a long walk, or teaching your wee ones how to bike. Do you have a routine to help you chill out at the end of your workday? Do share.

Source

Fit Tip: Vary Your Routine

FitSugar — Mon, 02 Feb 2009 16:00:00 -0800

It's February and hopefully you're proud of yourself for sticking to the resolution you made on Jan. 1 to start exercising regularly. You've been hitting the gym three times a week, doing 30 minutes on the treadmill and 40 minutes of weight training and stretching. It's a wonderful feeling once you get going on a consistent workout schedule, but just as pushing yourself too hard can lead to injury, so can engaging in the same exercise over and over without varying your routine. This can put you at risk for overuse injuries and muscle imbalances, not to mention it's so boring that you won't be motivated to stick with it.

So mix things up and cross train. Instead of always running on the treadmill, alternate between swimming, using the elliptical, or taking a spinning class. If you're always using dumbbells to strength train, try using weight machines, kettlebells, or resistance bands. Varying your routine will challenge and work all your muscle groups, so not only will you have more fun, but your entire body will get stronger and more fit.

Source

When Did You First Start Working Out?

FitSugar — Sun, 15 Nov 2009 03:30:03 -0800

A little workout nostalgia - I was just thinking back to when I first started exercising, thanks in large part to my dad. Outside of required gym class or a sports team, I was trying to remember when fitness became important to me, and landed right at about eighth grade.

Around the end of middle school, beginning of high school, I started to pay attention to other girls and the way my own body was shaping up. At the same time, I was being exposed to new ways to work out. During high school, I was offered the choice of a regular P.E. class, or a semester of yoga and Pilates. I chose the latter and have been hooked ever since. Additionally, my dad used to ask me along to his training sessions at the gym, where working with his trainer helped to give me a better understanding of fitness and what I could do on my own to stay healthy.

Since then, I've made a conscious decision to keep myself fit - a lifestyle choice that I attribute to such a great introduction to working out during my early high school years. Obviously fitness is important at any age, but I'm curious, when did you first get into a fitness routine?

8 Ways to Start Your Week Off Right

FitSugar — Mon, 16 Nov 2009 04:30:00 -0800

Though some of us like to do intense workouts on the weekends, for many people, Saturday and Sunday are a time for relaxing and getting out of your fitness routine. It's important to start off Monday on the right foot, so you're on the right track all week. Here are my suggestions for things you can do Sunday night to make sure you're back on track for a healthy Monday morning.

View Slideshow ›

Don't Let Traveling Get You in a Bind

FitSugar — Mon, 23 Nov 2009 13:30:31 -0800

The stress of traveling and being away from home can really mess with your bathroom schedule. Changing times zones, eating foods you're not used to, and skipping out on exercise doesn't help either. To prevent tummy issues, here are some tips on how to stay regular when traveling.

Drink water whenever you can as your choice of beverage. Not only will it keep you hydrated, but it'll also keep things moving.
When traveling, bring your own snacks that are high in fiber. Nibble on carrot sticks, apples (with the peel), trail mix with dried fruit and nuts, granola bars, and high fiber cereal. Having healthy snacks on hand will prevent you from eating processed foods that can tie the digestive system in knots.

For more helpful tips keep reading.

Beyonce's Trainer Reveals 5-Minute Preparty "Body Blast"

FitSugar — Fri, 20 Nov 2009 05:50:29 -0800

When I'm totally wrapped up in Thanksgiving cooking, prepping, organizing, shopping (need I go on?), there's hardly a fighting chance that I'll make it to the gym for a full-on workout. Usually, I'll try to squeeze in a set of push-ups while prepping dinner preparation, or an early morning yoga session, if I can. So, I was excited to see Marco Borges, the trainer credited with whipping Beyonce, husband Jay-Z, and Gwen Stefani into tip-top shape, sharing an easy and no-equipment-needed workout with US Weekly. Here are the five moves he suggests to give yourself an all-over body-blasting workout (even if you only have five minutes to spare before your guests arrive):

Jumping Plies: I call these jumping squats, but it doesn't matter what you call them as long as you do them. Here's how: stand with your feet just a bit wider than shoulder-width apart, abs pulled in tight, and bend your knees, lowering your body till your thighs are parallel to the floor and jump straight into the air. Return to starting position and repeat for one minute.

Reverse Lunges: Standing with feet shoulder-width apart, step back into a lunge and repeat on the opposite side, alternating for one minute. Be sure that abs remain tight throughout, working your core and maintaining your balance and posture.

Push-Ups: According to Marco, "The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core." Do as many classic push-ups, or moderated position push-ups from your knees, as you can for a full one minute, making sure to maintain proper form and bring your chest as close to the floor as you can before pushing back to starting plank position.

For the rest of Marco's workout, keep reading

When Winter Rolls In, Don't Give Up on Working Out

FitSugar — Wed, 18 Nov 2009 13:30:52 -0800

It isn't hard to explain why our workouts get a little lackadaisical when Winter rolls in - 'cause, baby, it's cold outside - and it's pretty understandable that a lot of us lose our motivation to get outdoors for a run or a bike ride. So, how actually do people who work out through the Winter do it? An article from The New York Times reveals exactly that - and how some people manage to get up "the high activation energy" required to stay committed to fitness during the bitter Winter months.

Turns out, if you're new to fitness, you're more likely to give into a little workout hiatus when it gets colder and darker out. According to Janet Buckworth, an exercise physiologist at Ohio State University, it's the opposite for exercise veterans. “If you are beyond the point that you are learning how to exercise, you can’t imagine not running in bad weather,” she says. In fact, some exercise enthusiasts relish the challenge of an outdoor workout in Winter, even going on "epic" bike rides during snow storms and blizzards.

Regardless, you don't have to be an extremist to keep up a Winter workout routine. The key? Just get into something you could really stick with long-term. Choose a form of exercise that you're excited to do, and can keep up when Winter arrives. Group classes are great, and Buckworth recommends finding something you can do indoors, getting a friend to go with you, and even something as simple as updating your playlist with music you love to keep exercise fun and help you stay committed to your fitness regime.

Healthy Eating Tip: Don't Eliminate, Elaborate!

FitSugar — Mon, 16 Nov 2009 15:00:14 -0800

When approaching health and fitness, many of us have the mentality that less is more. While this may be a healthy perspective to avoid overeating and practice portion control, a restrictive diet can wreak havoc on your mood and leave you wondering whether there’s anything out there you can eat. Instead, alter your state of mind: rather than thinking about what foods to cut out, start to think of your daily menu as a chance to add great-tasting, healthy options. Challenge yourself to make the most of your mealtime and see just how many creative and good-for-you foods you can include in your daily breakfast, lunch, and dinner routine.

To get creative, I like to take a cue from vegan menus. Let me start by saying that I am not vegan. I love poultry and seafood, but each time I decide to dine vegan, I’m always amazed by the variety on the menu. Every item is loaded with healthful, delicious ingredients that remind me to think outside the box the next time I’m planning a meal.

To get creative meal ideas, just read more.

Craving lasagna or a baked potato? Don’t deprive yourself these treats, simply reimagine them and treat yourself to a healthier version. An eggplant stacks is a great alternative to cheesy lasagna, and using fresh herbs, crumbled tofu, and fresh red pepper means it’s loaded with bold flavors and good-for-you ingredients. A baked sweet potato is another great option – and a great way to satisfy your craving for starch. Plus they are one of the healthiest vegetables around, since they contain vitamin C, potassium, fiber, and fewer calories than your regular potatoes. Even small changes like these can be big steps toward a healthier attitude and a healthier you.

To get creative ideas from your fellow FitSugar readers, check out their healthy food swap ideas.