FitSugar

Meet Our New Food and Entertaining Video Channel, YumTV!

partysugar — Thu, 19 Nov 2009 11:43:19 -0800

I'm a huge fan of PopSugar Rush and BellaTV - that's why it brings me great honor to introduce our new food-related video channel, YumTV! We're creating an exciting lineup of original shows that will debut every week. YumTV is your ultimate guide to all things food, drink, and entertaining. We'll show you how to throw the perfect party, cook killer apps, browse the farmers markets, shake up creative cocktails, and much more!

In today's first episode, we talk about one of the most important side dishes of the Thanksgiving meal, mashed potatoes. To learn how to add a punch of color to our basic mashed potatoes recipe, watch YumTV now!

Get the Most Out of Your Elliptical Workout

FitSugar — Thu, 01 Oct 2009 04:30:00 -0700

Elliptical trainers are a gym favorite. Not only is this cardio machine joint friendly, but it is also super versatile. You can go forward and backward, work your arms and legs, or focus on your core. Here are some tips to help you squeeze the most out of your minutes on the machine.

If your focus is cardio: Focus on your strides per minute. SPM is the number of times your legs go around, a stat the elliptical tracks for you. Try to keep your strides per minute between 140 and 160. If you're doing intervals on the elliptical, make sure your "sprints" are above 160.
If your focus is toning your thighs: Pay attention to your feet. Pressing more with your heels will work your hamstrings and booty more, while pressing more with your toes will tone your quads on the front of your thighs. Pedaling backward on the machine is great way to tone your backside - hamstrings and glutes.

Interested in a few more tips? Then read more.

If you're short on time: Use your arms and legs equally. To get more bang for your cardio buck, make sure to work your arms as well as your legs. This will help get your heart rate into an intense zone and tone your upper body too. Push the handles to work your pecs and pull the handles to work your lats.
To work your core: Go hands free. Letting go of the handles on the elliptical will challenge your sense of balance and work your core. Make sure not to sway from side to side once you let go of the handles. Place your hands on your hips to monitor your posture.
Tone your glutes: To really target your glutes, work the incline. Do incline intervals increasing the angle for two to three minutes, followed by a similar period with a lower incline.

If you're looking to freshen up your time on the elliptical, I have a PDF for you to print with four different workouts.

Get to Know the Rowing Machine

FitSugar — Fri, 10 Apr 2009 08:00:00 -0700

Lately I've been mixing up my cardio routine with the rowing machine, which has the advantage of often being open at the gym when the ellipticals and treadmills are taken. If you've never tried your hand at this old-school contraption, I highly recommend taking a seat and giving it a try.

A 130-pound woman can burn as many as 281 calories in 30 minutes on the rowing machine; calculate your own calorie burn here. For your workout, try this tip from Self: row at a rate of 35 strokes per minute for one minute, then 25 SPM for another minute, then 30 SPM for three minutes, and repeat. But first, you'll need to make sure you're rowing correctly. To see my tips, read more.

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads and bend your knees so that your legs form an upward triangle, and slightly lean forward at the hips. Keep your back straight; don't hunch or arch.
Grip the handle, keeping your elbows at your sides. Push back with your legs until they are almost but not completely extended, keeping your back straight. Meanwhile, let your arms straighten until they are almost but not completely extended.
When the legs are extended (don't lock your knees!), pull your arms toward you so that the handle is about one inch from your stomach.
When the legs are extended and the arms are pulled in, recline ever so slightly as you focus on pulling in your abs.
Straighten your arms and follow the chain as you bend your knees and return to the starting position, leaning slightly forward at the hips.
Always use both arms, and alternate between overhand and underhand grips to decrease arm fatigue.

Got any tips for the rowing machine? Share them below.

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Tips for Dealing With Shin Splints

FitSugar — Thu, 14 Feb 2008 02:30:00 -0800

If you've ever experienced shin splints then you know they are no fun and can really put a damper on your running schedule. The good news is that they aren't usually serious. The bad news is that when it comes to healing them, time is the best medicine. Here are some good tips on dealing with shin splints:

Most shin splints will benefit from plenty of rest. You should not exercise for at least a week, and take a break of at least two-to-four weeks from running.
Ice the injury for 20 minutes, at least twice a day. (I like to use the Cryocup.)
Use over-the-counter pain relievers to ease discomfort.
For stress fractures, diagnosed by a doctor, at least a month's rest is required. You should not run or exercise during that time.

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Make That Fit Resolution Stick

FitSugar — Thu, 03 Jan 2008 02:30:00 -0800

The number one resolution of 2008, hand picked by you guys, was to exercise more. In case you're looking to finally keep with an exercise routine this year, here are some basic tips for sticking with it:

Before you start a program, explore your options. Select something you'll enjoy, which will improve the chances that you'll stick with it.
Start slowly. If you go too hard at first, you can become sore and may be discouraged from continuing with your fitness program.

There are more tips so read more.

Set specific short- and long-term goals for advancing your exercise program.
Make a list of what you expect to gain from your fitness program, such as losing a certain number of pounds. Keep your expectations realistic, or you may be setting yourself up for failure and disappointment.
If you plan on joining a fitness club/facility, carefully check out the atmosphere, amenities, equipment, programs and staff.
Follow a well-rounded program that includes warm-up, flexibility, cardio, resistance and cool-down.
Reward yourself when you achieve your goals. It should be something that feeds your spirit but not necessarily food or an expensive purchase.

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It Is Handwashing Week!!!!

FitSugar — Mon, 17 Sep 2007 02:00:00 -0700

Handwashing Week officially began yesterday on the 16th, but you have six more days to wash your hands. This week is just a reminder to get those good hygiene habits in place before cold and flu season. As a mom, I like telling my girls that it is handwashing week since it sounds so official how could they not want to suds up their hands.

This week is sponsored by the company handwashingforlife, a for profit company dedicated to reducing the risk of foodborne illness. Even though this week is a marketing ploy, I can stand behind it. There is nothing bad about washing your hands.

Here are a few tips:

Wash your hands for at least 15 seconds.
Always wash your hands before handling food and after touching raw meat.
Remember to wash your hands after playing with a pet. The pet may be dirty from rolling in lord knows what, but think of all the other people that touch your pet too!
Antibacterial soap is not more effective than regular soap.

So suds up and get to it.

Diet Tip: Lite N' Up Summer Desserts

FitSugar — Thu, 16 Aug 2007 12:30:00 -0700

Are you taking advantage of the abundance of fresh produce summer has to offer? Maybe you are making a bunch of fruit pies, crisps and crumbles? If you are making a lot of summer desserts here are a few ways to make them a bit more "lite."

You can usually use less sugar in the fruit portion than the recipe says. Start by using 1/4 or 1/3 cup less per cup of sugar the recipe calls for.
If a recipe calls for both white sugar and brown sugar, cut back on the white sugar first. The brown sugar usually adds extra color and flavor to the dessert.
Replace half the white flour called for with whole-wheat flour. Whether you’re making a pie crust or biscuits, this 50/50 rule of thumb usually works.
The fat ingredient can usually be cut back by 1/4 to 1/3. You can substitute another, less fatty ingredients, to make up the difference in moisture. Try light cream cheese, low-fat buttermilk, or fat-free sour cream.
If the recipe calls for melted butter or shortening, you can often switch to canola oil instead, and use a little less than called for.
Start collecting recipes for summer desserts, like pie crust, that call for canola oil or vegetable oil instead of shortening or butter.
If you’re serving a summer dessert a la mode, try to find a light ice cream that still tastes great but has less fat and calories per serving than most. You can usually find a wonderful light vanilla ice cream with 100 calories and 3 or 4 grams of fat per half-cup serving.

Bon appétit!

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Jumping Rope For Fitness Fun!

FitSugar — Tue, 14 Aug 2007 09:30:00 -0700

Remember the summers of your youth, jumping rope on the sidewalk with your friends? Good fun mixed with good exercise that didn't even feel like exercise. I am here to say, it might just be time to put jumping rope back into your fitness routine. It is a major cardio workout with minor costs. Yep, jumping rope will definitely give you bang for your buck.

Here are a few tips from personal trainer to the stars Gunnar Peterson that I just found in his book The Workout.

Rope length: Standing in the middle of the rope, the handles should reach just below your shoulders. If not, adjust accordingly by winding around your hands or finding a longer rope.
Jump small: There is no need to jump more than 2 inches off the floor. Jumping higher puts more stress on your knees and actually burns fewer calories (talk about a lose/lose situation).
Variations: Mix up your jumping pattern to really keep you on your toes! Add jumping side to side in pattern like this will also work your inner and outer thighs:
- Jump center for 5 passes of the rope
- Jump to the left keeping your legs together, and then back to center on the next rope pass
- Stay in the center for a 5 jumps, then jump to the right.

You can purchase The Workout for $12.71 from Amazon.

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5 Tips for Gym Newbies

FitSugar — Fri, 10 Aug 2007 04:00:00 -0700

There is a first for everything at some point in our lives, even a first time going to the gym. So whether or not you are an avid outdoor exerciser or new to exercising altogether, here are a few tips to making your first trip to the gym a pleasant one.

Don't skip the new member tutorial -- It's helpful and informative.
While they do it on TV and in the movies, slamming your weights down on the floor is not considered cool.
Grunting, also not cool.
If you're going to be doing a marathon session on the treadmill, make sure there are not others waiting to use it.
Check out your gym's cell phone policy before having your daily phone convo with your sister on the elliptical.
*Bonus Tip: Wipe your sweat off anything that acquires it, it's just common courtesy.

Have your own tips for newbies? Add them in the comments section below.

Tips For Exercising in the Humidity

FitSugar — Wed, 08 Aug 2007 04:00:00 -0700

Some people really enjoy working out in the heat under the summer sun. The weather is inspiring as are the other people outside exercising in the heat with you. There is plenty to look at too.

Warm weather is wonderful, but you've got to be careful when the temperature and humidity levels get too high. Here are some tips when exercising in the humidity:

Check the heat-index level. This is the number that takes into consideration the temperature and the humidity to determine how hot it actually feels outside. Check out the chart below - If you are exercising and the temp is 85°F and rising, and the humidity is 65% or more, you could be in danger of heatstroke.

Stay hydrated. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don't feel thirsty. Make sure to pack a water bottle with you while you're out - I like to fill mine with tons of ice and a little water. I put some cubes in my mouth and in my sports bra, and I make sure to take sips of ice water every 5-10 minutes.

To see the other important tips read more

Avoid direct sunlight. Wear a hat, or workout in shaded areas.
Wear loose-fitting, light-colored, and lightweight clothes.
Exercise at cooler times of the day, early in the morning or late at night.
Go easy. Whether you are running, biking, or hiking, slow down your pace and take intervals of rest and recovery.
Try to use water in your workout routine. Go kayaking, swimming, windsurfing, water skiing, or wakeboarding. You'll be using your muscles and getting your heart pumping, but you won't be staying cool.

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