FitSugar

Favorite Excuse for Not Working Out: I'm Too Tired

FitSugar — Wed, 24 Oct 2007 12:30:00 -0700

We all have a favorite excuse for not working out. If yours is "I am just too tired," I have something to tell you. Exercise will give you energy. For reals!

When you are tired, it is difficult to remember how great you felt at the end of your last workout. Chances are really high you felt better post exercise than you did before, and you probably felt more relaxed too. Exercise promotes oxygen exchange, out with the stale air and in with the fresh. Motivate yourself with the carrot of the post exercise euphoria!

Exercise can help you sleep better, and a night of restful sleep will help you stay more energized the next day.

When I am feeling weary and therefore wary of exercise, I have to work through the mind games I play to talk myself out of exercising. Once I finally get moving, I find my energy is there and I am for a full workout. So fight the "too tired" excuse with the mantra "exercise to energize." It may be a little cheesy, but sometimes all it takes is two words to get me off the couch.

Source

Soak Those Tired Muscles, They Deserve It

FitSugar — Fri, 16 Mar 2007 14:30:00 -0700

Since reading FitSugar, you've probably experienced a few days of muscle soreness (hopefully you have). I am thinking that since I've given you all these ways to get those muscles sore, I should also give you ways to help make that soreness easier to bear.

How about a good soak? Not just any average soak though, an effervescent muscle soak. The Apres Sport Muscle Soak ($18.00), by Jane Inc., is muscle therapy in a jar. Naturally fizzing sodium bicarbonate relaxes muscles and refreshes the skin while epsom salts ease muscle tension. The soak also has wintergreen to soothe and stimulate muscles. Ahhhhh....

So go ahead and hit the gym hard today and keep that bath as motivation to really work those muscles. Buy it from Kitson online.

Favorite Excuse for Not Working Out: I'm Too Tired After Work

FitSugar — Thu, 01 Mar 2007 16:30:00 -0800

We all have our favorite excuses for not working out but if yours is, "I'm just too darn tired after work to go to the gym," then here are some tips for you:

Go straight to the gym after work. Stops at home or anywhere else (where people are not working out) may lessen your chances of making it to the gym.
If you workout at home then don't sit down. Whether it's working out with a video or hopping on your at home elliptical, get right to it.
Change before you leave. I know it sounds weird, but duck into the bathroom and change before leaving the office. This way you're armed and ready to go.
Strength in numbers. Convince a co-worker to do it with you, for whatever reason we are less inclined to let others down (while we have no problem letting ourselves down).
Get to work earlier (if possible) so you can leave earlier. This only works if your job is a bit flexible but leaving even 15 minutes earlier may motivate you because you'll be done sooner.
Eat a late afternoon snack with lean protein and complex carbs. Whole-grain crackers with cheese, for example, will give you a little boost of energy.
Get enough sleep. This one is pretty self explanatory.
Don't go every single day after work. This way going to the gym won't feel like a life sentence.
If all else fails, workout sometime other than after work. Maybe you're better suited to workout before work, or maybe you're a lunch workout warrior. You'll never know until you try.

Is this not your excuse? Check out my other tips on getting over excuses for not working out.

The Skinny On: Sleep Needs

FitSugar — Thu, 04 Jan 2007 17:32:56 -0800

I've heard I need 8 hours, 7 hours, 10 hours, take naps, don't take naps, sleep in, go to be early - so what's the deal sleep?

The answer is unfortunately a little vague - individual needs vary. There are short-sleepers and long sleepers. Some people can function on 5 hours of sleep a night, while others need at least 9 or they're useless. How much sleep you need depends on a few things:

Genetics
What you do during the day - Do you drink coffee or alcohol? Do you smoke? Do you exercise?
The quality of your sleep - Do you toss and turn all night? Does it take you a long time to fall asleep? Are you a light or deep sleeper?
Your personal circadian rhythm (your inner clock)

You should get enough sleep each night so you wake up feeling rested and have enough energy to last until bedtime.

Not getting enough good quality sheet time reduces daytime alertness and could impair memory as well as the ability to think and process information. Think about the possible accidents that could occur by being too sleepy to function - if it gets to this point, be sure to catch a quick nap or get to bed a couple of hours earlier to catch up on your sleep.

Fit's Tips: If you have trouble getting to sleep or staying asleep, and have tried every insomnia remedy in the book, you may want to see your doctor to find out what you can do to help get your zzzzzz's.

Are Yawns Contagious?

FitSugar — Tue, 05 Dec 2006 07:30:00 -0800

Why is it that when I yawn, without a doubt, the people around me yawn too?

It's a tough question because the reason why we yawn in the first place is a bit of a mystery. Not much research has been put into answering this question because yawning isn't really considered a problem.

There are many theories though. You yawn because you're tired, or when you're bored. And many people think you yawn because you need oxygen. But in 1987, Dr. Provine tested this theory and the results showed that yawning has nothing to do with needing more air.

Contagious yawning is a visual response. But not everyone catches the yawn bug. People who are more self-aware and empathetic tend to be more likely to catch yawns. You see them yawn, and subconsciously want to let them know you understand how they're feeling.

Another theory is that yawning is a way to stretch our lungs. Stretching and yawning often go hand-in-hand, and together help to flex our muscles and joints, increase our heart rate, and make us feel more awake.

Yawning is not a learned behavior - babies in the womb spontaneously yawn too. Want to see the video? read more

This is a 3-D ultrasound of a baby yawning in the womb.

Got a Bad Case of the Mondays?

FitSugar — Mon, 04 Dec 2006 02:30:00 -0800

You've worked hard all week, so when Friday comes around, you go out with your gals and celebrate. That's awesome. You stayed out late, so you sleep in on Saturday morning. The same thing happens the next day.

When Monday hits, it hits you hard. Why is it so impossible to wake up? Mondays suck, right?

Sorry for the wake-up call, but sleeping in throws off your body's circadian rhythms. That's why you feel sleepy and have a hard time getting up after a weekend of sleeping in.

Fit's Tip: Here's an idea that just might make Mondays a little easier to swallow. Don't sleep in on the weekends. Get up the same time you do during the week - set your alarm if you need to.

Exhausted? Then go for a jog

FitSugar — Mon, 13 Nov 2006 13:30:00 -0800

A riddle:
Our children are full of it. It comes bottled in a drink. We want more of it.

To find out what it is read more

ENERGY! You know you'd love to get more of it and with all the hype over energy drinks and corporate cat naps, we're all trying to figure out the best way to get more energy. A recent study from the University of Georgia has found overwhelming evidence that the best way to combat fatigue and sluggishness is with regular exercise. I know it seems counterintuitive that a good jog could help when you are feeling like you have no more to give, but from healthy adults to those with chronic conditions, everyone benefits from exercise. It was even found that exercise worked better than medications in combating fatigue. That's refreshing, isn't it?

Fit's Tip: Before reaching for another energy drink or caffeinated soda, you may want to reach for your sneakers. RedBull is not cheap, so instead of putting your money towards energy drinks, put it towards a gym membership.

Bike Tire Skins: Cool or Not?

FitSugar — Tue, 16 Oct 2007 03:30:00 -0700

So you've just taken the plunge and bought yourself a sweet new ride. I am not talking about a gas guzzling ride, but the calorie burning eco-friendly ride.

Problem is, your new bike seems a little boring. You can spice it up with SweetskinZ ($34 and up), new bike tires that are not only totally colorful during the day, but reflective at night as well.

I am not sure I could pull it off. I feel it would be a lame attempt to reclaim my coolness on the streets, but you guys probably could. So what do you think?

You Asked: Energy Bar For a Meal?

FitSugar — Tue, 17 Nov 2009 09:00:48 -0800

Dear Fit,
I just got off the phone with a friend and I need some advice. She says for breakfast, she eats one Balance Bar. I know some bars are fortified with vitamins, but this doesn't seem like enough to me - calorie- or nutrition-wise. What do you think? Is it OK to eat an energy bar for a meal?
-Concerned Friend

This is an excellent question because I think many people grab a bar for a quick meal because it's quick, easy, and fairly inexpensive. Is it enough, though? To find out what I think read more.

Replacing a meal with an energy bar is not a good idea. For one, most bars contain only about 200 calories. That calorie amount is suitable for a snack, not a meal. Another reason is that those bars were designed to give someone energy before or after a workout, so they tend to be high in carbs and low in fiber. That translates to quick energy at first, but your friend probably feels tired and hungry soon after. The low fiber issue may also affect regularity. The bottom line is that energy bars are not designed to replace a well-balanced meal, since they won't offer the same kind of nutrition. Even the ones that are fortified with vitamins and minerals only offer about 25 percent of your RDI, which isn't very much.

I think it's best to ask your friend why she's only eating an energy bar for breakfast. Is she short on time? Is she trying to lose weight? Does she think it's healthy? Once you find out her reasoning, you can suggest healthy breakfast ideas that suit her needs. There are plenty of tasty options that are high in protein and fiber to offer sustained energy, are easy to make, and won't break the calorie bank.

Biking Basics: Presta Valves vs. Schrader Valves

FitSugar — Fri, 18 Sep 2009 03:47:24 -0700

Bike tires are a complex science unto themselves - I've heard people say, "It's not about the bike; it's about the tires." When it comes to bicycle tires, you need to know about the two kind of valves out there. There is the tall and skinny Presta valve and the Schrader valve, which you probably had on your bike as a kid.

The Presta valve, sometimes referred to as a French valve, is common on most performance road and mountain bikes. This style of valve has built-in valve caps, which you open before pumping air into the tire and which must be tightly closed to prevent air from slowly leaking out of the tire. Presta valves are used in high-performance bikes because they are lightweight and slender, so they don't require a large hole in the rim of the tire, rendering it less stable. Presta valves are easier to pump air through since they don't have a spring like Schrader valves. You cannot use the automated air at a filling station with the Presta valves without an adapter, which you screw on once the cap has been opened.

The Schrader valve is your basic automotive valve and is sturdier. You will find this style used on kids' bikes as well as utility bikes and beach cruisers.