FitSugar

KettleBells: New Weight Training

FitSugar — Fri, 01 Jun 2007 11:00:00 -0700

Have you noticed a new funny/medieval looking dumbbell type of thing at the gym that looks like fun. Sounds like it could be Kettlebells...

What is a Kettlebell? Basically a Kettlebell is a rather old fashioned looking training tool that looks like a cannonball with a handle attached to it. They are designed to be swung (with a controlled motion of course), rather than lifted giving a more dynamic workout that is great for building functional strength. Kettlebelling (as some like to call it) is a great supplement to your current dumbbell/barbell lifting routine. You'll instantly feel like smashing something with it, but I recommend against it, those babies are meant for training only - It's fun and definitely adds variety to your workout.

I would recommend getting a book, dvd or finding an instructor rather than going at it alone. Especially since the multi planar movement, while great for muscle development, can lead to injuries if not done properly. A fun new group class (Kettlebells swung to music) led by fitness pro Keli Roberts, Total Body KB Blast, will be launched soon as well, so look for that as well as other Kettlebell classes at your local gym now. Really interested? You can always buy your own Kettlebell from Amazon.com

Ab Work: Seated Russian Twist

FitSugar — Wed, 04 Feb 2009 11:00:00 -0800

It may be early February, but now is the time to start thinking about creating bikini-worthy abs. On second thought, strong abs are great for any season and this exercise is great for your abs so the Russian twist may just be for you. This ab exercise targets your obliques, but your deep abs and your back muscles should be working together to support your spine while your ribcage rotates around your center.

Learn the details on the Russian twist when you read more.

Sit on the ground with your knees bent and your heels about two feet from your bum.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it round.
Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one set.
Do two sets of 12.

To make this exercise more challenging hold a medicine ball or a dumbbell in your hands with your elbows slightly bent. Conversely, if you have a compromised or injured low back, this exercises is not recommended for you. Try the bicycle crunch instead.

How many calories are in a typical White Russian (4 oz.)?

FitSugar — Fri, 17 Nov 2006 16:15:00 -0800

It's Friday and the weather is turning from margarita weather to something a little more cozy. Maybe you're thinking a White Russian sounds like a good idea but before you turn to the White Russian, take this quiz based on this recipe:

1 fluid ounce coffee flavored liqueur
1 fluid ounce vodka
1/2 cup cream

Countdown to the Oscars: Get Fit with Ellen and Bob

FitSugar — Wed, 21 Feb 2007 11:00:00 -0800

On day nine of my Countdown to The Oscars with Ellen and Bob, Bob takes us through a series of great exercises such as the Russian twist, knee pulls, crunches, side bends and pull ups. I love the idea of doing modified pull ups on the treadmill - Bob is so great!

Just like Bob says, keep moving - run around your house if you have to just don't stop. Can you believe we are already on day nine? The Oscars are approaching so fast and you must be getting fit by now! Check out the past workouts with Ellen and Bob. Don't forget that there is still time to cast your ballot for The Oscars on Buzz!

The Whole World Has Opinions on Obesity

FitSugar — Thu, 21 Jan 2010 11:00:27 -0800

What began as an American epidemic has gone global and the health issues surrounding obesity are now felt around the world. According to a World Health Organization report, one billion adults are overweight worldwide and three million are considered obese. These figures prompted Reader's Digest to poll 16,000 people from 16 countries about weight and weight loss.

While 70 percent of Russians are more likely to blame their genes for their weight issues (in the US the figure is only 20 percent), the French are most likely to point the finger at the US for having a hand in the international obesity epidemic. The French believe American fast food has created poor eating habits worldwide.
Using cigarettes and appetite suppressants are no way to shed pounds, but in Russia,18 percent of women admit to smoking cigarettes in order to lose weight. In the US, only five percent employs this hazardous technique.

To learn which country wishes there was a magic pill for losing weight read more.

China has the highest usage of diet pills with 37 percent reporting trying to drop pounds with the help of a pill. The gender split, however, is enlightening for 48 percent of Chinese women admit to taking diet pills compared to 18 percent of men.
The gender split in the US on the state of our mates, is interesting as well - 51 percent of married women in the US would like to see their husband lose weight while only 47 percent of married men wish the same thing about their wives.
Internationally, the pressure to feel thin is highest in Brazil with 83 percent responding that there is too much emphasis on weight. The Brazilians are followed by India (68%) and the US (62%).

Assess Your Ab Work

FitSugar — Fri, 25 Sep 2009 03:47:59 -0700

Countless crunches and multiple sets of Russian twists might tone your abs, but they're not so great for your back. Not only that, but they aren't functional movement, meaning the strength gained in these exercises won't really help you outside the gym. Repeatedly rounding the spine in a crunch or full sit-up sets the stage for a disk injury. Repeatedly twisting, especially if your abs are weak, also puts stress on the spine.

The safest and most effective way to work your abs is to use them to stabilize your torso against motions. The elbow plank is the perfect beginner ab exercise, since it works the extensor muscles, which line and stabilize the spine, in combination with the abs. Adding leg lifts to your plank, while keeping the pelvis and ribs stable, will take the plank to the next level. Working with free weights, moving from a squat into an overhead press, will work your abs too. Work one-armed to force your obliques to kick into action.

Put a Twist on Your Fitness Routine

FitSugar — Mon, 06 Jul 2009 07:30:41 -0700

The range of motion of the human body is amazing, but common strength training exercises often skip twisting motion. For instance squats and lunges only move in two planes, but you can add rotations into your strength training routine. I highly recommend doing so, for twisting is part of staying functionally fit - we twist in everyday life so we should train with twists too. First warm up your spine with some simple twisting motion like with this Pilates move aptly named the Twist, or something a little more complicated like Lying T Dancer. Then add spinal rotations to some basic weight training exercises. To learn how, read more.

Lunges: You can easily add twisting motion to your lunges - both forward and side. Once you have lunged forward, keep your pelvis stable and square and rotate your ribs to both the left and the right and then return to the starting position. Or lunge out to the right, then reach your left hand to your right foot. Return to upright and repeat on the other side.
Ab work: Working your abs with rotation is great for your obliques and your spinal health. If you have an exercise ball, doing abs with a twist is a perfect way to work your obliques. Don't forget the bicycle crunch to work your twist. Or try the seated Russian Twist since it incorporates spinal rotation and you can safely add weight to this exercise using a dumbbell or a medicine ball.
Push-ups: One of my favorite all body exercises, push-ups are perfect for twisting. Try the grasshopper push-up or the push-up with a T.
Planks: You can even add a twist to your planks. Try the elbow plank with rotated knee. The side plank with a twist is another variation to try.

What is your favorite exercise with a twist?

Get the Bod: Jessica Biel's Workout

FitSugar — Mon, 06 Apr 2009 14:30:00 -0700

When I think of fit celebs, Jessica Biel definitely comes to mind. Her toned tush and defined arms are the reason she's won the title of Fitsugar's Fittest Female Celeb two years in a row. If you want to know how she maintains such a strong and feminine physique, her personal trainer Jason Walsh told People magazine about her workouts. Here's what he said:

Stretch: Jessica warms up with walking lunges. Jason says, "This stretches the larger leg and glute muscles.”
Cardio: She hits the track and jogs for half a mile, then does two 200-meter, 150-meter, and 100-meter sprints. This type of cardio interval training "leans her out," Jason says.
Core: “Hanging leg raises don’t build a six-pack, but they flatten,” says Walsh. “Jessica hates them, but she powers through!”

To find out what else Jason Walsh had to say read more.

Plyometrics: “These hurt,” says Walsh of stair jumping. “Even athletes hate them. After Jessica did these the first time, she would’ve punched me if she had the energy.”
Weight Training: Jason says, “We tend to use lighter weights and do more reps. We keep moving, so it becomes a cardio workout, too.”
Waist: Get ready for Seated Russian Twists. Jessica does them holding a five-pound medicine ball. Twist to each side 15 times, and do a total of three sets.
Shoulders and biceps: Stand with knees slightly bent. Hold 10-pound dumbbells in each hand. Do a bicep curl and then rotate your hands so your palms face outward, and do a Twisting Dumbbell Press. Then reverse the move until you're back to the starting position. Complete three sets of 10 to 12 reps.

As for her diet, Jessica eats complex carbohydrates such as oatmeal and whole wheat toast with one tablespoon of almond butter in the morning. For dinner she enjoys fish, veggies, and basmati rice. She snacks on fruits like bananas, apples, and strawberries. She doesn't deny herself the foods she craves, and likes to treat herself at the end of the day with something sweet like a piece of dark chocolate.

Flynet

Ring in the New Year With These Low-Cal Drinks

FitSugar — Wed, 31 Dec 2008 11:00:00 -0800

We're all looking forward to de-stressing from the holidays by kicking back with some friends this New Year's Eve. For many, that also means wining and dining. Those liquid calories from specialty drinks such as chocolate martinis and fruity cocktails can do some serious damage to all the hard work you've been doing to eat right and exercise, so here's a list of low-calorie beverages to choose.

For a list of high-calorie drinks you want to avoid, read more.

Enjoy that last night of 2008, but please drink responsibly. If you drink, don't drive.

Source

Biggest Headline of 2008: The Salmonella Scare

FitSugar — Tue, 09 Dec 2008 03:00:00 -0800

Feasting on tomatoes this Summer seemed a bit like playing Russian Roulette. In early June reports of tomatoes contaminated with salmonella made headlines. The contamination grew like a virus in an incubator. First we learned that the tainted tomatoes were in 16 states, but the number rapidly increased to include 30 states.

As the FDA investigated the salmonella outbreak, serrano and jalapeno peppers as well as cilantro were added to the list of suspicious foods. Suddenly salsa just seemed off-limits, and around 1,500 cases of salmonella were reported overall. Tracking down the source of the infection proved difficult. International borders were involved, and tomatoes, peppers, and cilantro are often sold without tags. Plus, by the time a person becomes symptomatic, the tainted produce is no longer around to test. Ultimately, a possible source was found on a couple farms in Mexico when irrigation water and serrano peppers tested positive for the strain of salmonella. Mexico strongly disagreed with the FDA's findings and the case is not completely closed, but food safety continues to concern many Americans.

Source