FitSugar

Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 PDT

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

To find out how to do this essential move for runners,

Avoid Runner's Knee

FitSugar — Fri, 02 May 2008 05:30:00 PDT

If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in. While there can be many reasons for this annoying and common problem that most often strikes newbies, it is most often caused by tight hamstrings and calves (the muscles in the back of the leg) coupled with weak quads (the muscle at the front of the thigh).

You don't need to avoid running to prevent runner's knee, but you should try to run on accommodating surfaces like dirt paths and asphalt, not concrete. Uneven terrain and hills can aggravate knee tracking problems, so be wary of hills if you are experiencing tenderness around your knee caps. Be proactive and strengthen your quads. And to see how, just

read more. Wall sits are an easy exercise that target the quads.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hips distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body, or sway outwards.
Hold for one minute, do three reps.

Don't forget to stretch your hamstrings and your calves too. Source

Home Fitness Test: Quad Strength and Endurance

FitSugar — Tue, 27 Nov 2007 09:30:00 PST

Ski season is rapidly approaching and with it means sore quads. That is if you don't do any preseason conditioning. I would start with the simple assessment of the your quad endurance, which is also a great exercise to add into your routine.
Wall Sit Test
Assesses: Quad strength and endurance

Place your back against the wall, and walk your feet out and away from the wall about 3 ft.
Bend your knees allowing your back to slide down the wall.
Bend both your hips and knees to 90 degrees and adjust your feet as needed. Imagine you are sitting in an invisible chair.
Start your stop watch now and see how long you can hold the position. Don't forget to breathe!

To see what your results mean

76 seconds or more = very good
58-75 seconds = average
57-30 seconds = below average
30 seconds or less = poor

Interested in more at home fitness tests? Then check out these assessments you can do in the comfort and privacy of you own home. Source

Labor Pains: 7 Ways to Ease the Pain of Labor

BabyCenter — Wed, 01 Feb 2012 11:37:43 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Nancy Johnson Horn about tips for easing labor pain.

I remember going into labor over 6 years ago with my first child. When my water broke 11 days early I couldn’t remember a thing, other than "pick a focus point on the wall" and breathe.

But there’s more you can do to make labor go a little smoother. Recently, I spoke to Hope Garland, an Affiliated Bradley Instructor, www.blossombirth.net, who recommended these amazing tips. So, if you’re weeks or days away from childbirth - don’t panic, just print out (or bookmark it on your smartphone) this post so you can reference it when you go into labor.

Pack in the protein: If you were about to run a long marathon, would you eat only ice chips? No. You need to eat a protein-rich meal. It will give you the stamina needed for labor (plus many hospitals won’t let you eat once you check in anyway). Make a plan to either keep something in the fridge/freezer/cupboard or know where you can go to get your marathon meal.
Don’t fight gravity: Remain upright as long as possible. Walk around or sit up, but don’t lie on your back. (Yes, that’s really me in the pic, before I found out I should be walking around.)
Hydrate thyself: Pack (and use) a water bottle. If you properly hydrate yourself during labor, you’ll increase your energy output by as much as 30%. Also, if you can keep drinking water, you may not need an IV that will really restrict your mobility. That’s when the ice chips and clear liquids can also help.
Breathe using your abdomen: Normal abdominal breathing increases relaxation, which you’re really going to need. Chest and patterned breathing may fool your body into stress mode, and you don’t want that.
Take a virtual chill pill: You’ve got to stay relaxed. Physically, mentally, and emotionally. If music helps, bring a preloaded playlist on your iPod, locate a focal point in the room and breathe. Banish as much negative energy as possible. While it’s not easy, stay as relaxed as you can through contractions – it will let your body do what it’s supposed to do.
Move around during labor: There are a variety of positions for labor. Try to change positions so you’re not in one place for too long. Speak to the nurse about how you can be monitored and still move around. Bring slippers for those lovely grippy hospital socks so you can walk the halls.
Make sure you have support and loving encouragement: Having your husband, partner, or trained birth partner can make a big difference. That support will do more for you than any amount of medication!

Do you have any tips to make labor a little easier? What did or didn’t work for you?

More great stories from BabyCenter.com:
Quantity or quality time: Which matters more?
Five reasons you need the Origami Stroller - now!
The three greatest dangers for baby are . . .
Seven ways to spread the love this Valentine's Day
What do you say to pushy parents?

Source: Flickr User bradleygee

7 Ways to Organize and Beautify Your Entryway This Weekend

Elka Karl — Fri, 06 Jan 2012 05:00:28 PST

Winter is often the most challenging season for your entryway or mudroom. Boots, heavy jackets, umbrellas, hats, and mittens are a few of the items that may grace this area during the Winter months, depending on your climate. Chances are inclement weather forces you to store more of these items at close reach - and your floors and rugs may suffer from salt stains or muddy bootprints. Frustrated? Here are seven ways to get this area shipshape over the next few days.

Clean Boots Club Invest in a boot scraper or coir doormat that guests and residents can use to scrape mud and snow off of their boots.
Rug Replacements Switch out a valuable wool rug for a durable indoor-outdoor rug. I'm a fan of this Thom Filicia Hutshsen Rug, which is made from recycled plastic bottles. These rugs are easy to clean and can be switched out once the weather gets a bit sunnier.
Closet Rehab If, like me, you have a hallway closet that's a major disaster area, take the time this weekend to organize it. You won't believe the space that might open up after a thorough cleaning and purging. Then, install hooks and baskets on the inside of the door to stash items like dog leashes, scarves, hats, and mittens.
Be Seated Every entryway needs a place to sit down and slip on a pair of boots or lace up shoes. If you have the room, a bench - especially one with storage capacity - is a great bet. Otherwise, add a funky chair or stool to the space.
Everything in its Place Find a storage system that you like and stick with it. This could be as simple as wheeled crates tucked under a bench or as elaborate as a built-in unit that can house everything you might possibly need. The ability to tuck away items that aren't always in use will keep your entryway looking both tidy and chic.
Be Artful The entryway serves as one of your guests' first impressions of your home. Don't forget to add artful touches to the space. Wall art is often the best bet, as it avoids the clutter that can result from too many knickknacks on tabletops or shelves.
Purge Do you really need four Winter jackets? Seven wool hats? Would it really hurt to cut your collection down by a third or even in half? Fewer items means fewer messes to clean up and organize. Sounds like good trade-off, doesn't it?

Are you organizing your entryway this month? What have you found to be essential in this space?

Source

Strength Training No-Nos: What Not to Do When in Squats

Susi May — Tue, 13 Dec 2011 12:02:53 PST

No matter your fitness passion, from snowboarding to CrossFit, you likely do squats in your sweat sessions - they're a fitness staple. Sometimes, the more simple the move, the more careless we become when doing it, and before you know it you have sloppy squats. Here are four common mistakes that plague the standard squat. Next time you head to the gym, take a little time to get back to basics and run through this list. Not only will these corrections make the exercise more effective, but they prevent injuries too.

Mistake: Weight Too Far Forward
To take care of your knees and really engage your glutes, keep your weight in your heels. You should be able to freely wiggle your toes as you sit back into your squat. Weighting your heels also keeps the knees from moving beyond your toes, which can seriously strain that joint.
The Fix:
Practice squatting with a stable chair or weight bench behind you, and aim to lower your booty onto the front third of the seat - quietly and with control, no plopping down. This will help you shift your weight far enough back to truly challenge your glutes.

Mistake: Leaning Forward
When squatting, you want to keep your torso fairly upright, but tight hips can pull the upper body forward, straining the knees and the low back. Leaning forward also interferes with your ability to go deep in the squat, decreasing the amount of work for your backside.
The Fix:
Before a strength training session, do a dynamic warmup to open the front of the hips. Walking lunges work well as an active stretch for the tight hip flexors. To keep your torso upright, use an exercise ball at the wall for your squats and single leg squats too. Here are details on how to set yourself up for ball squats at the wall - just make sure you're going deep enough into the squat so your thighs are parallel to the ground.

Keep on reading for more about squats after the break.

Show Your Running Knees Some Love

FitSugar — Fri, 02 Dec 2011 19:30:58 PST

Running as a convenient form of cardio may be the bee's knees, but it can leave my knees aching. Although studies have found there is no connection between running and an increased risk for arthritis, here are some easy ways to show your knees some love.

Stay flexible: Tight hamstrings or quads can prevent the knee from going through its full range of motion, which can negatively impact the soft tissues that work the knee. Hamstrings can get especially tight for runners, and here are five easy ways to lengthen the muscles in the back of your legs. Don't forget to stretch your quads post-run, as well as your calves. Tight calves can create knee pain so stretch the back of your lower legs as well.
Maintain a healthy weight: Running can be considered a series of connecting hops, and the force of landing on your knees is considerable. Excess weight just increases the force of pressure your knees endure while running.
Strength train: Keeping your legs strong can help prevent knee injuries. Strong quads and strong glute meds, the muscle on the side of the pelvis, can help prevent iliotibial band syndrome, which causes pain on the outside of the knee, so do this wall sit exercise.
Cross train: Doing multiple forms of cardio is a great way to give your knee joints a nice break. Biking, swimming, Zumba, and running in water are great ways to mix up your cardio routine.

4 Cyber Monday Safety Tips You Should Know

Kristy Korcz — Mon, 28 Nov 2011 03:11:40 PST

Cyber Monday is almost here, and if you're sitting at your desk cruising the sales right now, beware: dangerous viruses abound. Now that you're in shopping mode, a few reminders can go a long way to keeping your identity and computers safe from virtual disaster.

Beware of unknown links - Just because something shows up in your inbox or on your Facebook wall doesn't mean it's not spam. If you don't know where the link came from (or it looks suspicious), don't click!
Don't give out user names or passwords - If you've been asked to enter your user name and password anywhere else than a legit online store, back away slowly.

Check out the rest of our tips after the jump.

What to Skip When Shopping For Baby

LearnVest — Fri, 18 Nov 2011 00:15:45 PST

We're thrilled to present this smart LearnVest story here on Savvy!

By the last few months of every woman’s third trimester, she’s inevitably faced with one of life’s most intimidating situations: baby shopping.

No matter whether you had your most recent child years ago or are currently expecting, I’m sure you’re familiar with the situation.

You walk into your local baby store brimming with excitement and confidence, ready to stock up for your little one. Ten minutes later, after seeing floor-to-ceiling walls of bottles, swaddling blankets, baby food containers and strollers of every variety, that confidence plummets. Or it morphs into apathy that has you reaching for the chocolate and telling yourself your baby would be fine sleeping in a box.

At least, that’s how it was with me.

Thankfully, you don’t need everything you see at the baby store-nor do you need to be drowning in debt to provide a happy home for your little one. As it turns out, a lot of the items listed on the “must buy for your baby” checklists given out by big box baby stores aren’t essential at all.

If you’re way past the baby stage, share your wisdom with other budding moms in LearnVest Discussions.

As for me, here’s what I’ve found you can skip:

Bottle Sterilizer

Keeping your baby’s bottles germ-free is the best way to prevent infection and upset tummies. But you don’t need to pay upwards of $80 for an electric sterilizer that will take up a lot of kitchen counter space. Instead, try this Munchkin one for $18. It fits all size bottles, takes up no space and sterilizes your feeding accessories in the microwave in three minutes.

Read on for more items to skip.

Pilates Moves For Your Arms and Core From Kim Kardashian's Trainer

Self — Wed, 09 Nov 2011 04:18:48 PST

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

If you're a novice like me, you might not realize that there are many different kinds of Pilates. And those incarnations are not defined as "hard, very hard, and nearly impossible."

Celebrity trainer Sara Kapuchinski just opened her new LA studio i heart fitness xo, where she teaches West Coast-style Pilates to a revolving A-list clientele including Khloe and Kim Kardashian, Christina Ricci, Modern Family's Sofia Vergara and Glee's Romy Rosemont.

Kapuchinski started out as a weekend trainer, whose day job was as an A & R executive in the music industry. Soon, she realized that teaching fitness felt more personally satisfying. "Music was fun, but I was more gratified training people," she recalls. "After sitting at a desk from 9 to 5 and staying up 'til all hours, I was experiencing a lot of neck and back pain. And, like most people, I was amazed that classic Pilates did the things that it was supposed to do: my posture improved, I lost inches in my waist and my neck and back pain basically disappeared."

After a bit of investigation, the trainer found that Pilates on the West Coast, which is heavier on cardio, was more her speed: "Pilates is so great for your body, for your core (that mysterious thing), but a lot of times you leave a class feeling like you need to sweat. I wanted something that was a bit more cardio-driven without having to go take a Boot Camp."

Read on for three of Kapuchinski's heart-pounding Pilates moves!