FitSugar

Multitasking Move: Tipping Row

FitSugar — Fri, 08 Oct 2010 10:30:33 PDT

I like to make the most of my limited gym time by working multiple body parts with one exercise; the Tipping Row is one such multitasking move. The rowing action targets the upper back and shoulders while the tipping seriously challenges the core. Not to mention, lifting your leg behind you works your back side. That's a lot of bang for your buck.

For details on the Tipping Row, just

Get the Bod: Halle Berry's Back and Shoulders

FitSugar — Fri, 13 Mar 2009 08:00:00 PDT

Spring is just around the corner and warmer weather is on everyone's mind. With a much-anticipated increase in daily temps comes more revealing fashion - bring on the strapless dresses and tank tops. I've always been inspired by Halle Berry's upper back and shoulders. Her trainer Harley Pasternak admits that Halle is a fan of rowing exercises, and he recommends this move to achieve sculpted shoulders and a toned upper back. Start the slideshow to learn some rowing variations to incorporate into your next strength training session.

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Get Lifted: Seated Rows

FitSugar — Tue, 06 May 2008 10:00:00 PDT

Rowing is a great exercise for the upper back and there are so many variations of this simple move. Here's another way to add rowing into your strength training routine. If you don't have access to a rowing machine, or the weight machines at the gym, you can use a resistance band or tube instead.

Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you're trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions.

How-To: Bent Over Row

FitSugar — Thu, 07 Feb 2008 04:00:00 PST

Bikini season is approaching so many of us are focusing on getting our upper bodies toned. One exercise that is great for working your upper back, mid-back and triceps is the Bent Over Row. For this exercise, you'll need a workout bench (or chair) and a dumbbell.

Here's how to do it:

Grab a dumbbell - weight depends on your level but it should exhaust your muscles by the 12th rep.
Position your right knee and right hand on the bench so your back is parallel to the floor. Your left leg should be on the ground and your left hand should be hanging straight down - perpendicular to your body - holding the dumbbell.
Using your left arm, lift the dumbbell straight up to torso level. Be sure to keep your elbow in and pointed upwards.
Then slowly lower the weight back to the starting position (#1) to complete one rep.
Do three sets of 12 reps on each side.

Fit's Tip: Don't arch or round your back, keep a neutral spine.

Multitasking Move: Knee Lift With Reverse Row

FitSugar — Tue, 05 Feb 2008 11:45:00 PST

This move works your abs, glutes, triceps, biceps, and back all in one exercise. You'll need a set of dumbbells for this.

Begin on your hands and knees, with your hands right under your shoulders, and your knees directly under your hips. Engage your abs and try not to arch your back (it'll be hard to balance).
Grab one of your dumbbells and place it in the crease of your right knee. Hold the other one in your left hand.
At the same time, while keeping your knee bent, lift your right foot up to the sky, and pull your left hand up towards your chest, keeping your arm close to the side of your body. Then slowly lower your hand and knee back towards the ground.
Repeat for a total of 12 to 15 times. Then do it on the other side.

Multitasking Move: Plank with Reverse Row

FitSugar — Tue, 26 Jun 2007 04:00:00 PDT

I truly believe in the power of multitasking moves. When you are short on time, they provide the needed one-two fitness punch. Here is a great exercise that will target the arms and back, but the core and glutes as well. This is a Plank combined with reverse row. I learned this move from my friends at Fitness Fixation and the Ice Chamber.

Plank with Reverse Row	Repetitions: 10 per arm, repeat for 3 sets
Plank Position Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist. Open your legs wider than hip distance apart, you will need this wide base of support. Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!! Reach through your heels to activate your glutes. They should be engaged but not squeezed together.
Reverse Row Exhale and stabilize your torso as you lift the weight. Keep your plank held even as you lift your right arm to row. Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky. Keep your neck long and energized.

Plank with Reverse Row

Repetitions: 10 per arm, repeat for 3 sets

Plank Position

Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist.
Open your legs wider than hip distance apart, you will need this wide base of support.
Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!!
Reach through your heels to activate your glutes. They should be engaged but not squeezed together.

Reverse Row

Exhale and stabilize your torso as you lift the weight.
Keep your plank held even as you lift your right arm to row.
Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky.
Keep your neck long and energized.

Fit's tip: Choose an appropriate weight for your strength level between 5 and 10 pounds.

Multitasking Move: Single Leg Dumbbell Row

PopSugar LivingTV — Mon, 07 Nov 2011 15:59:30 PST

Make the most of your gym time with moves that work multiple body parts at once, like this tipping row. This exercise works the backside beautifully. And I'm not just talking about your booty. This rowing variation works you from the back of your legs to right between your shoulder blades. This move will also challenge your sense of balance and work your core. Ready to try it?

Shopping For Candy-Colored Glass Pendant Lamps

Elka Karl — Thu, 05 Jan 2012 06:00:02 PST

When Feldman Architecture updated a Victorian home, the kitchen benefitted from the addition of multi-colored, playfully bulbous hanging glass pendants. Similarly, any home would quickly move in a more modern and laid back direction if a few candy-colored pendant lamps were added to its ceilings.

You can actually source lamps like these through a local glassblower. Years ago I bought a rich, gold-hued handblown pendant lamp for an unbelievable $50 from an open studio art crawl event in Berkeley. This lamp has traveled with me through several moves, and remains a favorite home decor piece.

Of course, you can also look to larger retailers to find these glass pendants. I adore the ballooned shapes of the Cisco Glass Jug Lamp ($400, bottom row, middle). Each lamp contains unique variations, since it's blown by hand. Sizes range from eight to 16 inches wide.

In a perfect world, I'd splurge on half a dozen of these Niche Modern Mineret Pendants ($650 each, top row, left). Inspired by Moorish architecture, each handblown piece features a teardrop bottom and is made in New York.

Reminding me of the gold wrapper on a Werther's butterscotch candy, the Produzione Privata Acquamiki Pendant Lamp ($840, bottom row, left) is handmade from Murano glass, and would add a luxurious touch to a lady's dressing room or bathroom. To shop the rest of the look (including a much more economical option when you mouse on the bottom right hand photo), just click on each image!

This Thanksgiving, Add Glam Metallics to Your Tablescape

Elka Karl — Wed, 09 Nov 2011 04:00:41 PST

Instead of sticking to a strict palette of rich Fall shades this Thanksgiving, why not add instant glam with some metallic accents? Your tablescapes will truly pop when you pair those deep burgundies with a glowing gold, or a deep purple with a stark silver. Here are just a few ways to add the metallic look to your Thanksgiving tablescape.

Top on my Thanksgiving tablescape wish list is the Fornasetti Theme & Variations Decorative Plate #228 ($305, middle row, middle). The glamorous bejeweled variation of Italian soprano, classic beauty, and Fornasetti muse Lina Cavalieri is even more intriguing than many of his other images. It may be the nose ring that gives this particular image its unique charm. Imagine it used as a centerpiece for your Thanksgiving gathering.

Another true find is a recently added item to Design Within Reach's inventory - the Alma Allen Bronze Candleholder ($325, middle row, right). Limited to a series of 250, it's hand cast from solid bronze by Joshua Tree designer Alma Allen. No two pieces are exactly alike, but you can be assured that this is an heirloom piece. (And if you're curious about this designer, I featured his work here, as well as his modern green home.

I'm also adoring the look of the Indian Brass Resting Deer Statue ($550, bottom row, middle). With intricate detailing on its horns, nose, neck and saddle blanket, this would make a fascinating addition to an entry table or centerpiece arrangement. Keep the Indian theme going with marigold floral arrangements and batiked napkins. And if you're looking for a more affordable version of this deer, you can find them on Etsy or at flea markets for a much more reasonable price point.

Click on each image for more metallic Thanksgiving tablescape options.

How to Run a Faster 5K

Jenny Sugar — Wed, 09 Nov 2011 13:23:54 PST

You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

Add speedwork: If you want to run a faster 5K, you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speed work.
Add short uphills: Hills require strength and endurance, so if you practice them during your training, you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about six to 10 percent incline). Sprint up for 10 seconds, then walk downhill backwards to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
Incorporate strength training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are running it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.