FitSugar

Print It: Back Plan

FitSugar — Fri, 02 May 2008 03:30:00 PDT

If your back has been aching it probably could use some strengthening. Plus many of this season's fashions feature "sexy back." Since you all know that I think it's important to have a game plan when headed to the gym, why not use my Get Your Back Ready to Bare exercise plan?

Click here to download the PDF and print. It looks best printed in color and fits on one page.

Print it. Take it to the gym. Work your back. Get strong. Buy a backless dress to celebrate!

Take It to the Gym: Mermaid Stretch

FitSugar — Fri, 29 Jun 2007 17:15:00 PDT

The Mermaid is my favorite Pilates stretch!!! Here is a printable version from the video for you to take to the gym or to wherever you like to stretch.

Starting Position Sit in the Z leg position Place your right leg in front. Lift your arms to the sides. Inhale...
Exhale and side bend to the left.
Inhale through center. Exhale and side bend right.

There's more to this stretch, so

Repeat side bend to left and right...

Side bend one more time to the left. Begin to circle your right arm behind your head.
Continue circling around to the side.
Continue circling your arm and torso around to the front, pulling your abs deeply to your spine. This action in the abs increases the stretch in your spine.
Come all the way to a side bend, and prepare to reverse the circle.
Reverse the arm circle by starting to the front, hollowing out your belly.
Your arms comes to your side and as it passes your waist, begin to open your chest to the sky.
Cirlce the arm behind you to stretch out your pecs/chest.
Continue the circle, by side bending to the left. Continue with circling the arm and torso all the way to the front. Roll up one vertebra at a time to come all the way up to sitting.

Switch your legs bringing the left leg in front and reverse the stretch by side bending to the right first. You will be circling the left arm instead.

Take It to the Gym: Mini Boot Camp

FitSugar — Thu, 14 Jun 2007 04:00:00 PDT

You saw the video and now here's the print out of the Mini boot camp so you can take it to the gym or the park or your backyard. Click here for the printer friendly version.

Boot Strappers 20 reps Only straighten your legs as far as you can while still keeping your hands on the ground Do not jam or pop your knees to straight Relax your neck and look at your shins Exhale as you straighten your legs and use your abs pulling toward the sky to initiate the motion
Boot Strappers Move 2 Come into a full crouched position with your heels raised Inhale as you bend your knees
Push Ups 10 reps Exhale as you push the ground away
Plank with Leg Raise 10 sets - alternating legs Focus on the glutes and hamstrings lifting the leg Keep your core engaged Do not let your back sway to lift your leg

Is there more??!!?? You betcha! Just

Push Ups 10 more reps Move to your knees only if you have to If your arms feel like they can't take it, try to stay in a plank and just make the motion smaller
Squats 10 reps Really stick your booty out as you bend your knees Keep your weight in your heels Keep your chest up and look forward Do not round your back, keep it neutral
Squat with Heel Raise 10 sets - alternating heels Hold your squat position and just lift one heel Keep your chest up
Squats 10 more reps
Twisting Side Lunges 10 sets - alternating sides Touch your hand to the outside of your foot Exhale as you twist down, inhale as you return to standing If your inner thighs are tight, you should stretch them first Focus on your obliques making the twisting motion
Alternating Forward Lunges 10 reps, stop with LEFT foot forward Aim to get both knees to 90 degree angles Really push off with the front foot to return to standing, this gets that back of the leg to work Keep your gaze straight out Your arms out to the sides helps with balance
Lunge with Twist to Left 10 reps Keep your torso long as your twist your ribs to the left Your pelvis should stay aimed forward Reach through your back heel to engage your glute muscle Exhale as you twist and imagine your waist wringing out like a wet washcloth
Alternating Forward Lunges 10 reps, stop with RIGHT foot forward Use "Diver Arms" position this round to challenge your balance more "Diver Arms" are arms overhead with elbows straight and hands overlapping
Lunge with Twist to Right 10 reps Keep your torso long as your twist your ribs to the right Genie Arms may feel stupid, but they make it harder to cheat and just move your shoulders to the right
Standing Knee Touch 10 sets - alternating sides This old school marching works the abs, so imagine the knee coming up because the navel is pulling to the spine Reach your arms up as the leg goes down You are bringing the opposite elbow down to the opposite knee
Isometric Crab Hold hold for 30 seconds Finger tips should point toward your bum Keep the pelvis at the same level for the entire 30 seconds, don't let it drop Let your head relax all the way back

Prevent Acne by Making Your Phone Bacteria-Free

Michelle Phan — Tue, 29 May 2012 05:10:00 PDT

YouTube star and beauty guru Michelle Phan always has a new tip or two for making life easier. This week, Michelle tells us how we can ward off breakouts by cleaning a major bacteria culprit: your cell phone:

Hi everyone,

These days, our phones go everywhere with us - the bedroom, the bathroom, the classroom, the nightclub, the grocery store, the gym, and just about everywhere else. Think about all those places for a minute . . . and then think about how these phones aren't just attached to our wrists; they're attached to our faces. Shudder.

Because of all of the environments and germs that they are exposed to, our phones accumulate a lot of germs. Add in the fact that we use our hands to operate them, and it's one big, nasty germfest. Now think about how every time you talk on one of them, you're pressing these substances against your beautiful, delicate skin. Unless you're using an earpiece or speaker, you've basically just applied a film of filth on your face. Yuck!

Is your makeup harboring bacteria? Clean it up

It's obvious, then, that phones can pose a very real problem for your skin. This isn't news to anyone, but it's a really good reminder. Our parents and grandparents probably never thought to associate phone care with skin care! Now, though, you gotta. Here are some tips on how to wipe that baby down and help reduce breakouts on your face:

What Would You Rather Spend Money on?

Emily Co — Sat, 26 May 2012 00:24:52 PDT

Spending money is very subjective; what some of us see as a necessity, others might view as a frivolous waste. Play our faceoff game and tell us which expense you're willing to spend money on.

The choices are endless, from gym memberships to having a kid to premium cable channels; you never know what crazy matchup will come next. Pick which one you'd rather spend money on and see if your peers agree. The pairs won't always be apples-to-apples comparisons - say, taking a honeymoon vs. eyebrow shaping! - but they are designed to inspire tough choices, which is what personal saving is all about.

Insanity's Shaun T's Last-Minute Diet and Exercise Tips

Leta Shy — Thu, 24 May 2012 16:34:46 PDT

Shaun T, the personal trainer who's motivated millions with his at-home workouts, knows how to get people in shape in a short amount of time. After all, his Insanity workout program promises incredible results in just 60 days of sweating and jumping in front of your TV.

With Summer a mere few weeks away, we spoke with Shaun about how to get in shape for anything - whether it's a beach holiday, wedding, or event - when you've only got a little time. Find out his recommendations below!

Watch your drink calories: "Don't drink your calories. That's the number one rule of thumb: not to drink your calories. It will eliminate so many calories in your body. Everybody knows that sugar that's not burnt off eventually turns into fat," says Shaun, who's also holding live workouts nationwide to promote his partnership with Powerade Zero. Shaun recommends portion control and cutting the amount of sugars and carbs in your diet in half, but "still ensure you have enough energy during the day," he says.

Kick it up a notch: "If you're a person who works out at the gym, try to take [fewer] breaks," Shaun recommends. "If you're a weight lifter, while you're not doing weights, try to do some different cardio exercise in between to try to ramp up the calorie burn."

Keep reading for more of Shaun T's last-minute diet and exercise advice!

4 Time-Saving Tips For a Healthy Lifestyle

Leta Shy — Thu, 24 May 2012 13:18:40 PDT

Summers can be incredibly busy - between shuttling kids to and from activities to planning and going on vacation, all the activities that come along with the season can leave you pressed for time. Luckily, we've got a few suggestions for how to maintain a healthy lifestyle, even if you've only got minutes to spare.

Total-body in 20: Breaking up your workout in just 10- or 20-minute increments ensures that you'll break a sweat and burn calories without having to devote too much time out of your day. Even more efficient is making sure that your workouts target all areas of your body. For short workouts that you can do anywhere, check out our fast full-body workouts.

Home cooking: It's easier to cook healthily if you've already done the legwork. Shop for produce and other groceries at the beginning of the week so you can plan every night's dinners - check out one of our healthy dinner plans for the week here. You can also store individual servings of smoothies or sauces (using an ice-cube tray!) in your freezer to have at hand while whipping up a meal.

Read on for more time-saving tips!

From the Fit Community: The Best Cardio Machine For Your Body

Fit Community — Mon, 21 May 2012 16:53:42 PDT

Which cardio machine is right for you? FitSugar reader JessicaSmithTV asks an expert for the answers. She shared what she found in our 10 Pounds Down! community group.

The stair master, the stationary bike, and the elliptical - we all have our favorite cardio machine at the gym, but which one is the best one for your body? We asked Dr. Yoav Suprun, DPT, a McKenzie physical therapist at Canyon Ranch in Miami Beach to weigh in on the pros and cons of some of your favorite gym staples.

The Stationary Bike
Pros: Low impact, easy on the joints, offers a wide range of intensity options
Cons: The riding position can bring on back pain, or aggravate sciatica for some. “We flex our spine all day and sit for hours - why sit for a cardio session?” asks Dr. Suprun.

The Elliptical
Pros: Low impact, upright position of the body, also easy on the joints and offers a wide range of intensity options
Cons: If you have a small structure or small frame, using an elliptical with handles would be pulling your body out of alignment. “People suffer from holding the handles as it pulls on the lower back and neck once the handle is moved forward,” explains Dr. Suprun.

Keep reading for more pros and cons of your favorite cardio machines.

Back on Track: Map Out the Week's Healthy Dinner Menu

Jenny Sugar — Mon, 21 May 2012 13:45:06 PDT

After getting home from a busy day of work, especially if I hit the gym, the same question always pops into mind - what to make for dinner? Without a plan in mind, it's easy to fall back on boxed mac and cheese or Chinese takeout, which aren't the healthiest options. To prevent scrambling to whip together a not-so-healthy meal, take time to map out your dinner menu for the week. Knowing which dishes you're making will also make you more efficient in the grocery store. Here's a sample menu (complete with a grocery list) that you can follow to ensure your weekdays always end in a nutritious meal.

Monday: Salad With Grilled Chicken and Fresh Strawberries

What you'll need:

Chicken
Fresh spinach
Carrots
Cucumber
Green peppers
Broccoli
Strawberries (feel free to add other fresh or dried fruits)
Avocado
Goat cheese (optional)
Your favorite dressing

Continue reading for the rest of the week's healthy menu and grocery list.

Lease Leonardo DiCaprio's Malibu Beach House This Summer - For $150K a Month

Elka Karl — Mon, 21 May 2012 11:03:03 PDT

Sure, it may be some serious cash, but dedicated fans may find the price of admission worth it if they can live in Leonardo DiCaprio's Malibu beach house this Summer. Recently updated and ready for Summer parties, this seven-bedroom compound - it includes a main house, loft, and guest cottage - is perfect for hosting friends and family.

The listing reads:

Just completed a beautiful remodel in time for Summer! Unique property has a 4-bedroom main house on ocean front, a two bedroom detached guest house, and a third detached loft with gym, Media room, seventh bedroom, office area. The short term rate - less than 6 months is $150,000/month. Beautiful gardens and lawns very unique to the beach front!

For more information on DiCaprio's other properties, and how you can rent this property for less, check out Trulia's blog. To take a closer look at the property, just keep clicking!

Leonardo DiCaprio photos courtesy Getty

Real estate photos courtesy Arete Estates