FitSugar

Michelle Obama Arm Envy Reaching New Heights

FitSugar — Mon, 13 Apr 2009 04:30:00 -0700

Michelle Obama made a fashionable entrance into the White House, and the first lady has been receiving attention on her style choices and toned arms since President Obama was sworn into office. While Michelle has been showing her commitment to promoting healthful eating across the country, Americans have been exhibiting their dedication to her toned arms on the Internet and in the gym.

There's a website dedicated to the first lady's enviable arms, appropriately named First Guns, where Michelle's arms have been endearingly nicknamed Thunder and Lightning. The Running Center in New York has developed a class called M.O.D.A (Michelle Obama Defined Arms) that focuses on the body part our first lady is known for, and I'd put money on more gyms offering similar classes.

Feeling a little Michelle-Obama-arm-envy yourself? Check out my collection of arm exercises: Work your biceps, triceps, and shoulders to get stronger and more defined arms.

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Stretches for Your Desk

FitSugar — Thu, 18 Oct 2007 11:45:00 -0700

Nothing feels better than stretching it out when you’re done for the day, especially if you've been sitting at your desk all day long.

Try these four exercises to ease tension in the back, neck, shoulders, arms and wrists.

Back stretch: With your arms crossed over your chest and feet on the floor, lean against the chair back and allow the mid back to curl back over it, lifting elbows up to the ceiling and allowing your head to follow your neck. Hold for a moment, then return to an upright position.

Neck stretch: Take your left ear over to your left shoulder to stretch the muscles on the right side of your neck. Hold for 20 seconds and repeat on the right, aiming for two to three repetitions on each side. Then, with your chin tucked in, slowly turn your head to the right and left, five times on each side.

Shoulder soother: Roll your shoulders to the back, and then to the front – then lift them right up to your ears, tensing the muscles, and allow them to drop completely.

Arm and wrist stretch: Hold your right arm straight out in front of you with your palm facing up. Use your left hand to pull your fingers back and down to the floor. Feel the stretch on the underside of your forearm and wrist. Now turn the arm palm down, and draw the fingers back towards the forearm, keeping them straight. Swap sides.

Fit's Tip: Most people frown upon taking shoes off in the office so when you get home, take off your shoes and rise up on to the balls of your feet and then back down to the heels, to boost the circulation in the lower legs.

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Be a Smart Bag Handler

FitSugar — Thu, 18 Oct 2007 03:30:00 -0700

Oversize bags, purses, and gym bags can be convenient, but they're not good for your back, your shoulders, or your neck. O magazine loves to give tips on being both trendy and healthy. And what's more important than a woman's health and her purse?

Here are a few highlights on keeping your bag safe for your body:

Your weight and your fate: (New York-based chiropractor) Isis M. Medina's rule is that you should tote no more than 10 percent of your body weight-so a bag that's more than five pounds when empty is a bad start. If your load is excessive, your head and neck jut forward rather than staying over your shoulders, which can lead to headaches, neck tension, and back pain.
Getting a handle: Long-strapped shoulder bags are out: They tug you to one side in a C shape, with the purse bumping at your hip and the strap slipping (so you hunch up your shoulder to keep it in place). Avoid chains, too; they tend to gouge the flesh. Look for short handles, not too flimsy or narrow (with very skinny straps on a hefty bag, you're asking for trouble).
No feed bags: Slouchy may be in, but Medina likes structure: When items shift around and aren't well distributed, your balance is thrown off. Even an oversize bag can work, the doctor assures us, if it's got a definite shape, a firm base, and inner compartments to keep belongings stable.
Easy access: If you have to do a major dig to find your phone or comb, you're twisting and distorting your torso. You want possessions to be reachable yet secure-a long top zipper or magnetic closure helps; Medina also likes outside pockets for frequently needed essentials.

Fit's Tip: Check out the Puddle Jumper Bag for all your gym gear, it's one that I think Medina would approve.

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Work Your Upper Body: Kayaking

FitSugar — Fri, 22 Jun 2007 17:15:00 -0700

Looking for a way to beat the summer and workout at the same time? Well have you tried kayaking? I am not talking about white water river kayaking, but getting out on a lake, bay, or inlet for some paddling action.

If you live near water, or are planning to vacation near water, you should have an easy time finding a place that rents kayaks and all the associated gear. Or better yet, you can introduce yourself to kayaking on a guided nature tour. Do consider taking a lesson, to learn how to maneuver the boat as well as the very important skill - how to get in and out of your kayak while you're in the water. They are really easy to tip.

Chances are you will start off with a beginner kayak since they offer greater stability and are more difficult to tip over. If it's your first time, I recommend going out on a day that isn't too windy, so the water is less choppy.

What's so great about kayaking? To find out read more

When you go kayaking, you are sitting down with your legs out in front of you and you use your upper body to paddle. This means your hamstrings get a great stretch while your arms and back do all the work. It's the opposite of running or biking, where you're using mostly your lower body, but it's still a great cardio workout. Plus it's an excellent complement if you already run or bike regularly, so you can work your entire body.

You can control just how hard your muscles work, and you can control the speed. Paddle really fast, and you'll be flying along. If you get tired, just stop paddling and you'll cruise along in your little boat. After you kayak a few times, you'll build up the strength and stamina in your upper body to go for longer outings. Another great thing - if you get too hot, crisp refreshment is only a hop away.

Fit's Tips: Since you are on the water, you've got to be extra careful about sun exposure. Wear waterproof sunscreen and apply it every 2 hours. Get yourself a good pair of polarized sunglasses and a stylish hat too to protect your eyes from the sun's powerful glare.

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Which Part of Your Body do You LOVE to Show Off the Most?

FitSugar — Wed, 28 Mar 2007 07:30:00 -0700

Well, FabSugar inspired me with their poll called Which Body Part do You Try to Hide the Most?

I want to know, which part of your body do you LOVE to show off?

Kayaking for Fitness and Fun

FitSugar — Wed, 21 Mar 2007 07:30:00 -0700

Kirsten Dunst has recently been spotted in Maui relaxing and getting toned with some fun kayaking.

If you're lucky enough to be vacationing some place warm enough to spend some time on the water like Kirsten, then you should definitely consider kayaking. Don't be intimidated by kayaking I know there is the roll over factor, but in reality kayaking can be a very relaxing and toning experience. To learn why and to see more pics of Kirsten kayaking in Maui, read more

Paddling, which is what you do when you're kayaking, is great for your cardiovascular system, but it's also good strength training. A 130-pound woman burns approximately 295 calories an hour kayaking at a moderate pace, since you are really using your upper body and a bit of your lower body (a lot of muscles at once) to make the paddling movements. Essentially, you'll be working your core as well because paddling requires that you hold your paddle, lift it, swing it, stick it in the water, sit erect, twist, bend, apply leverage to the paddle and push with the legs...all on an unstable environment. If you're going to go a mile, that's about 500 strokes. More than that? Nothing is better for the mind than being on the open water, powering yourself through.

View 4 Photos ›

If you're on vacation, ask your hotel's concierge where you can rent kayaks. If you're at home, check out kayaking.com to learn more about kayaking and find out where and how you can get started. I recommend starting on calm water, like a lake or bay, before trying to handle rivers and oceans.

Flynet

Get Lifted: Dumbbell Front Raises

FitSugar — Mon, 20 Nov 2006 10:15:00 -0800

For a great exercise to work your shoulders, try this:

Stand with your knees slightly bent and with your feet no more than shoulder width apart.
Keep your abs tight, chest up and back straight.
Hold 3-5 pound dumbbells (palms facing in) in front of legs, with elbows slightly bent.
Squeezing shoulder blades together and in a controlled motion, raise dumbbells up, keeping elbows fixed, until arms are parallel to the floor. Hands should not go higher than top of shoulders. (Please note: The guy in the photo is a little over zealous and lifted a bit too far. Don't raise arms higher than your shoulders.)
While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
Do 3 reps of 10.

Fit's Tip: Build up your weights once you feel it is too easy.

Stretch It: Shoulder Releasing Spinal Twist

FitSugar — Fri, 09 Oct 2009 09:00:58 -0700

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch, read more.

Begin on your hands and knees in a tabletop position.
Lower your left shoulder to the floor as close to your right hand as possible, while keeping your hips stacked over your knees (they like to sway to the right).
Extend your left arm straight out and hold your wrist with your right hand. Gently pull your left hand away from you, feeling the stretch in your shoulder. Actively press your hips to the left to increase the spinal twist.
Stay like this for 30 seconds then come back to your hands and knees. Repeat this stretch on the other side.

Weekend Workout: Shoulder Shapers

FitSugar — Sat, 13 Jun 2009 03:30:00 -0700

If you're looking for a short workout to tone your shoulders for strapless dress and tank top season, try these three shoulder sculpting moves. You'll need a set of dumbbells, a mat, and a chair or bench. Repeat all three exercises for a total of three rounds.

Seated
Reverse Fly

Superman

Side Leg With
Shoulder Press

If that wasn't enough for you, click here for more Weekend Workouts.

Chef Workout: Counter Shoulder Stretch

FitSugar — Thu, 16 Apr 2009 13:00:00 -0700

I spend a lot of time in the kitchen and like to use those few minutes waiting for water to boil and veggies to steam by doing this stretch. It targets the shoulders, lats (sides of your upper back), hamstrings, and your lower back. It's a good one and is a great break while cooking dinner.

To learn the details of this stretch read more.

Stand in front of your counter with your feet hip distance apart. Place your hands on the counter so they are shoulder width distance apart.
Walk your feet backward until your hips are above your ankles and your spine is lengthened. Allow your head to fall comfortably between your shoulders so there's no tension in your neck. Try not to round through your lower back.
Hold like this for 30 seconds, pressing your pelvis away from your hands to increase the stretch.

For a variation on this kitchen stretch try this.