FitSugar

Green Exercise: Do the Stairs

FitSugar — Mon, 26 Nov 2007 02:00:00 PST

For many people, when the temperature turns chilly, running outside really is no longer an option. Joining a gym working out on cardio equipment is a viable option, but one of the reasons I love running outdoors is that it doesn't use electricity, so it keeps my carbon footprint just a little bit smaller.

How about using the stairs in your home, apartment or office building? It may seem a little silly at first, but it's really a great way to exercise your heart and lungs, and it tones and strengthens your lower body too.

Try these variations:

Walk up and down the stairs.
Sprint up and down the stairs.
Run up, walk down.
Walk up, run down.
Walk up the stairs, skipping every other step.
Do squat lunges (where you bend and then straighten your front knee) to strengthen your quads and bum.
Hold lunges to stretch your hip flexors.
Place your left leg on the ground at the bottom of the stairs, and your right heel on the third, fourth or fifth step (depending how flexible you are). Keep your right leg straight, fold your torso towards your right knee and stretch your right hamstring.

Fit's Tips: If you don't have stairs in your home, do the stairs during your lunch hour at your office.

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5 Healthy Breaks to Take Every Workday

Leta Shy — Wed, 21 Dec 2011 02:43:48 PST

If you're prone to sitting down most of the day at work, chances are you're often in need of a break. Here are five ways to keep your body feeling healthy and happy during those eight hours in your chair.

Rest your eyes: Those pupils need a rest. Reduce eye strain by closing your eyes or looking away from your screen for a few seconds every 15 minutes. Here are more tips for keeping your eyes healthy when using a computer.
Do some desk stretches: Chair stretches energize and relieve tension. Get in the habit of stretching when you feel tense or notice your posture is failing. We've got lots of stretches you can do at your desk to relieve neck and shoulder tension.
Exercise with a purpose: Being deskbound for so long can make us forget that we should be moving more. Try taking a five-minute walking break every hour or so when you need to get things done - take the longer route to the kitchen or bathroom, or go up and down a few flights of stairs while you're brainstorming. It's a good way to combat the dangerous effects of sitting down for so long.
Take a noncoffee break: Warm up with a cup of green tea; it'll help fill up your stomach to curb cravings, and you'll be getting a lot more disease-fighting antioxidants than if you reach for the coffee pot.
Relax the wrists: If you've been feeling twinges of pain, cramps, or other discomfort while you type away, be sure to regularly stretch your wrists. Here are five stretches to do to help prevent carpal tunnel syndrome.

How Stacy Keibler Got Those Killer Legs

Shape — Thu, 27 Oct 2011 04:16:35 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

Before she danced with the stars, romanced George Clooney and literally “wrestled” her way to stardom, Stacy Keibler had an impressive career as an actress and model. But, the 5’11 blonde beauty is perhaps best known for one of her most enviable assets: a great pair of legs. We all know that, genetics aside, it takes some hard work to get sculpted stems like Keibler’s. So, we went right to the source to find out exclusively how the former WWE diva keeps her legs looking so fab - her own personal fitness guru!

Get Keibler’s Killer Calves
"Juliet has a gift of hyper-focusing on each muscle to make them 'pop' perfectly, keeping my legs long and lean," says the 31-year old Keibler, of Juliet Kaska, her trusted personal trainer and a Hollywood heavyweight known for keeping a bevy of boldfaced names lean and mean. But in Stacy’s case, Kaska says, she can’t take all the credit. "Stacy was born with stunningly long, athletic-looking legs. But, my job is to work on sculpting them so that she has more muscle definition and shapely calves," Kaska says. "Most women avoid focusing on calves fearing it will cause them to bulk up and make legs appear thicker," she adds, "but with Stacy, it's the key to her gorgeous gams." And their routine starts with something ever so simple that you can do at home - take the stairs!

See the rest of Stacy's leg workout after the break!

8 Ways to Motivate and Get Off Your Cold Weather Butt

Self — Wed, 26 Oct 2011 04:08:54 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

I got chills. They're multiplying. But they're not of the Grease Lightening variety. It's getting cold (nearly 75 degrees in LA) and I'm starting to see visions of couches, heavy meals, hot chocolate and layered clothing (to hide the blubber!).

What? You need fat for warmth . . . supposedly.

Okay, fine. Better nip this cold weather slump in the bud before I settle down for a five-month Snuggie hibernation. Luckily, I have certified trainer and owner of new BIA Strong Body Studio Rebecca Black (not that Rebecca Black) to motivate me. And now so do you.

And Black knows a thing or two about weight loss. Not only does the Columbus, Ohio-based trainer help other people get in shape (while participating in bikini fitness competitions), but she also experienced her own weight loss transformation. "I lost about 40lbs," she explains. "But it took longer than it should have because I didn't know what I was doing and neither did my trainer."

As we all know, it's easy to fall into bad habits, especially as the winter months approach. "This is when people pack on the pounds, especially in the Midwest and on the East Coast," laments the trainer. "As soon as the temperature starts to drop, people become hermits: Instead of going to the gym, they watch TV. They're back to school and super busy. And it's football season, so there's tailgating. I even fall into that rut and I'm a trainer. If I don't want to get up at 5am and train people, why would my clients?"

Luckily, Black has certain tricks for getting people up and ready to exercise. Here are her top eight motivational tips after the break.

Fit Over 40: Why Time Is Key (Even For Celebrities)

Self — Wed, 28 Sep 2011 04:22:42 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

Jennifer Aniston, Courteney Cox, Halle Berry . . . these days, when a 40-something woman steps out in a bikini, it makes news.

Turns out, there's a scientific explanation for why we're so fascinated by these lean, toned, impossibly supple bodies. In some ways, these apparent genetic wonders are defying the aging process.

"Once a man or woman gets beyond their 30s, they're in a situation where unless they are really proactive about what they do from an exercise standpoint as well as eating sensibly, they are going to lose some muscle tissue," says Cedric Bryant, Ph.D., FACSM, Chief Science Officer for The American Council on Exercise.

Read the rest of this post after the break!

How to Beat the Summer Heat and Still Work Out

Jenny Sugar — Tue, 07 Jun 2011 10:06:19 PDT

With all this rain we've been having on the East Coast, I'm so psyched that warmer, sunny days are here. It's finally starting to feel like Summer! It's been a shock to my system though, exercise-wise. I've been so used to running in breezy temps between the 50s and 60s that hot and humid 80-degree temps feel overwhelming. Running, biking, hiking, even walking feels harder in the heat. Here are some tips that have helped me get through my Summer workouts.

Be flexible about when you work out. I've become obsessed with checking the weather, and I look to see when the temps are going to be the lowest that day. Sometimes it's early in the morning, and sometimes late in the evening, so I rearrange my schedule to fit in exercise during the coolest time of day. A plus about morning workouts is a lot of my neighbors are watering their lawns, so I run through their sprinklers to stay even cooler.
Invest in some wicking clothes. I used to wear cotton tank tops and shorts, but they'd get sweaty, cling to my skin, and make me feel hotter. Wicking clothes pull the moisture away from my skin, so I really do feel cooler. Wearing a hat to keep the hot sun off my head and face also helps - just make sure the hat is wicking too and breathes.
Take a cold shower. I know it seems a little odd to shower before a workout, but the cold water cools me down. I leave my hair wet and pop it in a bun, and when I head outside water drips down my face and neck and it feels so refreshing. If you have short hair, carry a water bottle with you and squeeze a little on top of your head whenever you need a little cooling boost.

Those aren't the only tips; keep reading.

How Your Wardrobe Can Help You Lose Weight

Jenny Sugar — Thu, 11 Aug 2011 01:41:48 PDT

When we think of weight loss, we can't help but daydream about the adorable clothes we'll be able to wear once we reach our goal weight. For the time being, you can use your present wardrobe to inspire those pounds to drop off. Here's how.

Bangle bracelets: Drinking water instead of soda, sugary juices, and high-calorie coffee drinks is a surefire way to cut calories. Getting your fill of nature's beverage also makes you feel full, which prevents unnecessary snacking, so try to drink a glass of water at least every hour or so. To help you remember to drink water throughout the day, here's a fashionable tip: buy a set of eight or so bangle bracelets. Wear them on your right hand and every time you finish a glass of water, move a bracelet over to your left wrist. It'll help you keep track of your water intake, and you'll look stylish doing it.

Comfy walking shoes or sneakers: If your office is in a tall building, you'll be more likely to save your feet and slip into the elevator if you're wearing heels. Comfy shoes, on the other hand, will inspire you to get up on your feet more, taking walks up and down the stairs, strolls to your co-worker's desk to chat (instead of sending an email), for a walk-and-talk meeting, or even a midday jog.

Fitted clothes: Elastic waistbands and big shirts are comfy, but they cover up your body and allow you to forget what you look like, which might work against you in terms of motivation. These types of clothes also encourage lounging around on the couch for hours. Instead, opt for clothes that have a more fitted silhouette. Fitted shirts and pants made out of stretchy material can help give you a sense of your body image and may also inspire you to do something active. Since wearing tights or leggings is in, it won't seem odd if you sport your yoga pants at work.

See more tips after the break!

C&J Nutrition's Tips For Giving Up a Vice

Guest Writer — Fri, 25 Mar 2011 11:16:18 PDT

Not only is a nutritional counseling session with C&J Nutrition part of the grand prize for our Get Fit For 2011 giveaway, but the duo of registered dietitians want to help you catch up on your Get Fit For 2011 challenges. These gals have some great advice for giving up a vice, the 10th challenge of the contest. Here are their tips.

Very few people can quit a vice cold turkey. Most of us need some sort of ongoing support to stick with healthy changes until they're ingrained in our life enough to make them permanent. That support comes from many different places - co-workers, family, friends, etc. - but the most important source of support is YOU. Here are a few tips for helping yourself stick with the plan to give up a vice, both immediately and in the longterm.

Set goals that are challenging yet attainable. It feels great to meet a goal. It feels even better to struggle a bit and feel challenged and finally meet a goal. On the other hand, it doesn't do you any good to set a goal that is unrealistic for your life. Instead, set a goal that you can achieve but that will challenge you. In order to determine this, ask yourself what it would take on a daily basis to achieve your goal/give up your vice. If your list of daily activities to achieve the goal are things that are feasible with some effort, then it's challenging yet realistic. If your list gives you an ulcer because you're pretty sure you can't (or won't) do most of the things on it consistently, then it's probably not a realistic goal for you right now.
Make mini-goals and track them daily. What are the daily habits it will take to make your goal a reality? If you're giving up mindless snacking in front of the TV at night, the daily mini-goals might be: Making a list of things to do other than eating at night and checking it when you feel like snacking; doing exercises in between commercial breaks on TV; putting all food into cabinets and out of sight after a certain time; eating all snacks from a portioned out bowl - not straight from the container. Once you have your mini-goals solidified, write them down, visit them daily, and keep track of your achievements.

Keep reading for two more great tips!

Work From Home Without Gaining a Pound

Jenny Sugar — Tue, 12 Jul 2011 13:46:36 PDT

There are tons of perks to working from home: the short commute from bedroom to home office, limited exposure to germs from coughing co-workers, and taking calls in your PJs. These perks are great, but when it comes to your health, working from home could be your downfall. You may be tempted to snack all day long since your kitchen is steps away. It's also tough to motivate yourself to leave your comfy house to exercise. Here are some suggestions for working from home without gaining weight.

Wake up and put on your sports bra and sneaks. Wearing exercise gear (instead of your cozy jammies) will motivate you to work out.
Schedule a time to exercise and stick to it. Write it down in your planner and think of your workout as an appointment you can't miss. If it's tough to break away once your work day begins, exercise before work. Better yet, make a fitness date with a neighbor so you won't be tempted to sleep in.
Take regular breaks from work to do some strength training moves and stretches. Keep a set of weights and a yoga mat in your home office. Since no one is around, you won't feel silly doing some bicep curls or Sun Salutations.
If you have more than one bathroom, use the one that's the farthest away, preferably one that's on a different floor so you have to climb stairs. A few extra steps throughout the day really start to add up.

Keep reading for more tips.

Harley Pasternak Is Always on the Run

FitSugar — Sun, 14 Mar 2010 03:30:15 PDT

I was lucky enough to talk to celeb trainer Harley Pasternak, who shared a tip that seems perfect for the weekend. Harley says that the singular, most important piece of fitness advice he can offer someone is, "get a great pair of running shoes." On top of that, Harley says that you should always be wearing them, always.

"Wearing a solid pair of running shoes helps put you in the mindset of being active," says Harley. "Every time you see me, everywhere in the world, I don’t care if I’m wearing dress pants or shorts I always wear my New Balance 993s. Because if I see a flight of stairs I want to be like, all right I’ll take the stairs no problem, because my feet are comfortable."

Listen ladies, I know that wearing your running shoes 24/7 is not always an option; I think most would agree that even the coolest pair of kicks are not the best way to set off your LBD. So while I might not be wearing them all the time, I do get what Harley is saying. At work I keep a pair of cross-trainers in my file cabinet so I can take a walk or head to the gym during my work day. And I know that many girls - including Kim Kardashian - wear their workout clothes out as a way to motivate themselves to exercise later in the day.

Even if you don't have a good pair of fitness shoes, think about investing in them. They're great to have on hand for talking a walk, going on a hike, or any other form of fitness that strikes your fancy!