FitSugar

Advice to Insomniacs: Sleep Less

FitSugar — Thu, 22 May 2008 09:00:00 PDT

Nothing is worse than tossing and turning, night after night. When sleep eludes you repeatedly, it might be best to cut down on your time in bed and reduce your hours of sleep – essentially putting yourself on a sleep diet might be the answer for a good night's sleep. Chronic insomniacs can gain more effective and deeper sleep by limiting time spent in bed; and it helps to reinforce positive associations with bed rather than lack of sleep. Beds should be used only for sleep and sex, not reading or clock watching.

To create consecutive hours of actual sleep, an insomniac looking to rehab her sleep patterns should try to get five to six hours of continuous sleep and have a strict wake up time of 7 a.m. This means forcing your self to stay awake until one or two in the morning and getting up when the alarm clock wakes you. Once the allotted hours are full of quality sleep, you begin to slowly add in more bed time in quarter hour increments, building up to seven to eight hours of sleep.

Cutting back on time in bed can really improve both the quality and quantity of sleep. And if you've ever experienced serious insomnia, a sleep diet might not sound so crazy to you.

Source

Christine Taylor on Organic Beauty, Her Must Haves, and Nighttime Hair Routine

Jessica Cruel — Thu, 10 May 2012 12:00:00 PDT

Actress Christine Taylor has signed on to be the spokeswoman for organic skin care line Nourish, and as a vegan and mother, her partnership with the brand seems like kismet. "A lot of times products will say 100 percent natural, but this one actually works," Christine explains. "Every person in my family has different favorites, and it's in every bathroom."

Not only does she love the idea of USDA-certified organic beauty (the fresh fig body butter is her top product in the line), but Christine also has plenty of tricks for getting the best results. "You can use the body butter during the day, but you can also load it on at night and wake up with really smooth skin," she explains. Look for Nourish at Whole Foods, and get more of Christine's beauty tips and advice when you read more.

42 Percent of Americans Obese by 2030, 4 Easy Tips to Help You Steer Clear

Lizzie Fuhr — Wed, 09 May 2012 12:14:35 PDT

At the second annual Weight of the Nation conference in Washington, we received word on the state of obesity among American adults. The good news? The growth of obesity of Americans has slowed from the record pace of the last 30 years. The not-so-good news? While 36 percent of today's adult population is obese, that number is expected to rise to a whopping 42 percent by 2030.

However, researchers are hopeful; study leader Eric Finkelstein believes that with continued anti-obesity efforts, this estimated percentage of the population can absolutely flatten out. If you want to steer clear of the 42 percent, keep reading for some straightforward lifestyle tips to help you stay fit.

How to Combat That Afternoon Slump

Leta Shy — Thu, 03 May 2012 13:40:46 PDT

Sometimes, you just can't beat that afternoon slump. Sitting at a desk all day can leave you feeling the opposite of energetic, especially around those postlunch hours when our bodies expend more energy digesting or we crash from the effects of our morning cup of coffee - and when that happens, don't think you can always rely on energy drinks. Besides their long list of unpronounceable ingredients, a new study has found that energy drinks contain high levels of citric acid, which can cause major tooth enamel erosion.

Luckily, even without the energy drinks you don't have to spend your nine-to-five dreading the inevitable urge to nap. Here are some ways for combating that afternoon slump.

Exercise in the morning. A good day begins with a good start. Exercising in the morning is beneficial for many reasons: you don't have to worry about scheduling a time later, and it's nice to be able to check something off your list before the day really begins. A morning sweat session is also good for keeping your energy levels up throughout the day, so if you find yourself hitting a wall in the afternoon, try moving your workout session to before work and see how you feel.
Take an afternoon walk. If you find yourself spending more time dozing and daydreaming than working in the afternoon, take a 10-minute break to rev up your body. Just walking around the office, chatting with co-workers, or taking a break to enjoy the sunshine outside can be all you need to give your body a recharge.

Still tired? Read on for more tips that'll keep you from taking a nap at your desk!

Jessica Alba's Fit Philosophy

Leta Shy — Fri, 27 Apr 2012 12:21:18 PDT

Happy birthday, Jessica Alba! The erstwhile action star and devoted mom of two turns 31 on Saturday, and to celebrate we are taking a look at how Jessica's stayed fit while enjoying life throughout the years.

Bootcamp style: It's all about high intensity for Jessica. She enlists the help of Barry's Bootcamp, a favorite with starlets in LA, to get fast results. Each workout contains high-intensity cardio intervals and strength training for an all-in-one session that saves time.

Reluctant workout: Even though she works hard in the gym (which isn't always a good thing: to get ready for a photo shoot soon after having her first child, she exercised so hard she said she cried!), she's no fitness fanatic. "I'm not a big workout person," she told Self. "Every single day, I tell my girlfriends we're starting a regimen. And then it's, like, 'Want to get dinner? Want a glass of wine?'" Jessica does, however, know how to keep workouts fun; she alternates between the gym, her treadmill at home, swimming, and yoga to keep from becoming bored.

Diet-free zone: Jessica doesn't like to diet, so instead she eats clean all the time. “Diets are for the birds. I think you have to eat in a way that makes you feel your best. I include a lot of vegetables and lean protein and fruit and grains in my diet," she told Self.

The importance of sleep: Running a company, being a mom, and starring in films can jam-pack anyone's schedule, so Jessica gets her workouts out of the way early in the morning. Sometimes, however, she knows it's healthier to catch up on sleep than continue to tire out her body. "Slacked off this am on the work out but the sleep was the best I've had in three weeks. Tomorrow its ON . . . " she once tweeted. Listening to your body is the best way to tell if you are skipping a workout because of a lame excuse or because you actually need to rest.

5 Exercises to Ditch Arm Flab Forever

Shape — Thu, 19 Apr 2012 03:07:15 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

Ah, that infamous area along the back of your arms, the nemesis of so many women. How do you tackle the jiggle? First, I want to tell you what not to do, as people are often tempted to take the wrong course of action. And that is the concept of spot reducing, or lowering fat stores in one specific area of the body. It is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

In order to tone the backs of your arms, which is where your tricep muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results, but you must also decrease your fat intake without risking too much muscle loss. (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the tricep?) So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.

The Ultimate Abs and Arms Workout

See Jay's arm workout after the break!

Helpful Hints to Recover After a Long-Distance Run

Lizzie Fuhr — Tue, 17 Apr 2012 01:35:54 PDT

With all things related to the Boston Marathon on our brain, there's no better time to share a few ways to recover from long-distance runs. Here are a few quick tips for recovering after a long-distance run, whether you're feeling motivated by the main event in Boston or you're an avid runner in need of a refresher.

Give your bod a break. After being pushed to its limits, your body is in need of some serious rest and relaxation. As soon as you can handle it after your run, try to take an ice bath to help all your sore aches and pains. Getting a massage is a great way to treat your body right too. If you can't give up running for a few days, when you head out, be sure keep things really easy and light (if you've just completed a marathon, you should take a break from running for at least three days to help prevent injury).
Eat and drink the right things. After a big run or race, it's crucial to continue with a healthy diet. You need to build your muscles back up with foods that are packed with protein and good, healthy carbs. Look to these foods for runners if you're in need of some good ideas, inspiration, or just foodie knowledge on what will help you recover. In addition, as soon as you finish your race - and for a few days after - drink lots of fluids to replenish what you lost during your big race.

Learn more tips after the break.

3 Steps to a More Relaxing Weekend

SavvySugar — Sat, 14 Apr 2012 00:15:43 PDT

To make Monday through Friday run more smoothly, tweak your weekend routine and take advantage of the extra free time. Saturday and Sunday tend to fly by, but if you learn to make the most of those hours, you'll be able to tackle extra tasks and set yourself up for an easier work week. Follow these three tips for a productive weekend and prepare to reap the benefits all week long:

Schedule a time slot for errands. Spend five to 10 minutes each Friday figuring out which tasks you need to check off by Sunday night. Make a list and plan to take care of them in one day so that you'll have at least one full day to have fun and fill however you'd like. Once you've finished brainstorming and marked the to-dos on your calendar, move the chores to the back of your mind and focus on enjoying your days off.
Keep up your routine. If you wake up at 6 a.m. throughout the week, don't sleep until 11 a.m. on weekends. Give your body a break and stick fairly close to your standard sleep schedule. Same goes for your diet: don't shock your body with excess food or alcohol or you'll risk getting sick. Just because it's Saturday doesn't mean you should toss your healthy habits aside, so keep your mind and body in shape by taking your vitamins, eating balanced meals, and staying hydrated.
Chill out, guilt-free. The best thing you can do to kick-start a productive work week? Relax. Use your time off to cut yourself some slack and enjoy the things you love. It's important to maintain a work-life balance, so remember to reserve at least one day each weekend to sit back and unwind.

New Mom Hilary Duff Hits the Gym 1.5 Weeks After Giving Birth

Jenny Sugar — Mon, 02 Apr 2012 13:18:03 PDT

Hilary Duff gave birth to Luca Cruz less than two weeks ago, but is already exercising to get her prepregnancy body back. She hit the gym Saturday and tweeted, "20 minutes on the elliptical seems like an eternity!!! What the hell…"

Though many obstetricians recommend holding off on exercise until six weeks postpartum (longer for a C-section), every woman is different. Here are some workout tips for brand-new moms.

Check with your doctor before exercising: How ready you are depends on how well you're healing. Most doctors recommend avoiding exercise until the bleeding stops, but may give the green light for low-intensity workouts, such as short walks or stretching.
Start off slow: Don't expect your body to run 30 minutes straight like it did before you were pregnant. Aside from the stress of the actual birth, lack of sleep and low energy levels associated with nursing offer new moms little get-up-and-go. Start with low-impact exercise like walking, yoga, or swimming. A 10-minute walk around the block every day for a week (or longer) will feel like plenty. Gradually increase the intensity and length of your workouts as your strength and stamina increases.
Invest in some baby gear: If you find it emotionally difficult to leave your baby, exercise with them. There are hundreds of baby carriers out there to enable you to walk with your baby. I'm a huge fan of the Moby Wrap, since it feels the most supportive on a new mom's often-sore back. If you're not into wearing your baby, or a C-section won't allow for it while you're healing, buy a jogging stroller (walk at first and run when you're doctor gives the OK). Postnatal fitness classes are another great option, not only for exercise, but as a way to connect with other new moms.

Keep reading for more workout tips for brand-new moms.

From the Fit Community: How to Get the Right Amount of Sleep

Fit Community — Thu, 29 Mar 2012 01:52:24 PDT

Trouble sleeping? FitSugar reader meetcasey has a few words of advice. She posted her tips in our Get Fit For 2012 group.

Sometimes you just can’t get it right. “Too much sleep or too little sleep can be dangerous to your health.” OK, Goldilocks - how’s your porridge? The latest research says you need more than six hours of sleep a night, but no more than eight hours. So basically jury says, "We’ll take seven!"

Too little sleep puts people at a significantly higher risk of stroke, heart attack, and congestive heart failure, and people who sleep too much have a higher prevalence of chest pain and coronary artery disease.

Read on for tips on getting quality sleep after the break.