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Drishti: It's Where You Look

FitSugar — Thu, 08 Feb 2007 07:30:00 -0800

Your drishti, quite simply put, is your gaze, or where you look.

When you focus your eyes on a fixed, non-moving, single point, your attention naturally follows, making it easier to concentrate (during meditation) or balance (during yoga). Your drishti will help you block out distraction, so you can draw your awareness inward.

When using your drishti, don't squint or strain your eyes - the muscles on your face should be relaxed and the gaze should be soft.

In yoga, while your drishti might help you stay up in Crow pose, it can also be used to deepen your stretch, as in twisting poses like Bound Squat - your drishti can help motivate you to move further into a pose. It can also help you to hold poses for a longer amount of time.

Yoga poses have specific drishti points that are used. In Ashtanga Yoga there are 8. Want to hear more about them? Then read more

Nasagrai Drishti: gaze at the tip of the nose, as used in upward facing dog and standing forward fold poses.
Angusta Ma Dyai Drishti: gaze at the thumbs, as used in warrior I.
Nabi Chakra Drishti: gaze at the navel, as used in downward facing dog.
Pahayoragrai Drishti: gaze at the toes, as used in hand to toe pose and most seated forward bends.
Hastagrai Drishti: gaze at the hands, as used in triangle and warrior II.
Parsva Drishti: gaze to the side, as used in seated spinal twists.
Urdhva Drishti: gaze upwards, as used in warrior angle, balancing half moon, and prayer twist.
Naitrayohmadya or Broomadhya Drishti: gaze at the third eye or forehead, as used in fish, upward forward fold, and reverse warrior II.

You can use these drishti points for other kinds of yoga as well. If you're not sure where to look in certain poses, do what comes naturally, or ask your yoga instructor.

How Do You Re-Fuel When Long-Distance Running?

FitSugar — Wed, 18 Nov 2009 03:00:04 -0800

FitSugar reader AZDaisy posted this question in the RunningSugar community group.

Hey everyone! So I've been running off and on for years now, but I just started getting serious, and I'm running my first half marathon this February! The longest I've run before was 7 miles . . . so replenishing my energy mid-run has never been an issue thus far. But I've read that for every hour you work out, you need to eat something, and that's where the gels, gummies, and bars come in. However, I've also read that you need to drink water when you eat these things, and where I run there's typically no water source, nor do I like the idea of carrying a water bottle with me on my long runs. I'm just curious . . . what do you long distance runners do when it's time to boost your energy mid-run?

If you love chatting about running or have a question, then post your thoughts to the RunningSugar community group. Not a runner? Then take a look at our other community groups - there's something for everyone. If you want to see your health or fitness post featured on FitSugar, then private message me here to pitch your ideas.

You Asked: Why Do I Shake During Hard Exercises?

FitSugar — Mon, 02 Nov 2009 05:50:00 -0800

Dear Fit,
I tried out a new strength training class at my gym, and it was awesome. It uses dumbbells, resistance bands, gym balls, and mat exercises to tone your whole body. There were definitely a lot of new moves I'd never done before, and during one of the exercises, where you're balancing on your bum in a V-position, and lowering your torso and legs toward the floor, I was shaking uncontrollably. It was kind of embarrassing. This happened during some other really challenging moves, and I'm wondering why this happens, if it's bad for me, and if it'll ever go away.
-Trembling and Shaking

There are two things you should know about your body shaking. One, it's completely normal, so it's nothing to be embarrassed about and I bet if you had looked around you would see your classmates trembling along with you. Learn the second bit of info about shaking when you read more.

Your body shaking during strength training isn't a bad thing. It just means that your muscles are working hard and are not used to the demands you're placing on them. Meaning they're just not strong enough yet. The trembling is caused by your muscles grabbing and releasing one another as they lengthen and shorten. Once your muscles become accustomed to doing these new exercises, that action will become smoother and your trembling will stop.

Since quivering means that your muscles are hard at work, you just want to be careful not to overdo it, since you can end up tearing a muscle. Gradually work your way up to challenging exercises. Either do modifications, less reps, or hold difficult positions for less time. Keep up with the class, and as your body becomes stronger, you'll be able to say sayonara to the shaking.

Any other shakers out there? Tell me the move that gets ya!

Glee's Amber Riley Weighs In on the Hollywood Skinny

FitSugar — Wed, 21 Oct 2009 04:30:24 -0700

If you watch Glee, then you probably know Amber Riley as Mercedes - the gal that brought the house down on last week's episode singing Jill Scott's "Hate on Me." Like the feisty character she portrays, Amber told Life and Style magazine that as a full-figured actress, it's important to be happy with yourself. She says,

“You’re not your dress size, you’re not your shoe size, you’re not your pants size. If I’m going to wear a name tag, it’s going to say ‘Amber Riley,’ not ‘Fat Girl’!”

The self-admitted shoeaholic, Amber likes formfitting clothes rather than "plus-size clothes that look like tents." She has a shape and she wants to show it. This young actress rocks a size 16, looks up to Queen Latifah and Jennifer Hudson, and is brimming with confidence. In Hollywood, a land where it is rare for women to be satisfied with their looks, body, and weight, I find her positive body image refreshing. How about you?

If you're a big fan of the show, be sure to enter Buzz's Glee giveaway for a chance to hang out with one of the cast members!

Class Act: Skinny Jeans Fitness Workout

FitSugar — Tue, 20 Oct 2009 14:43:33 -0700

I won't lie, the name caught my attention: Skinny Jeans Workout, a place where denim and my hamstrings collide. I find the fashion / fitness connection slightly amusing, but the 45 minute class left me more than slightly sweaty. It truly is a sculpting workout that borrows from a diverse array of fitness methods. We did lunges of all sorts, from the basic forward variety to the criss-crossing curtsy lunge. We did squat variations. We even did multiple Warrior 3s. My legs and glutes were worked from all angles ensuring that every fiber was taxed. There were sections of the workout that felt rather balletic too; these moves really worked the deep glute muscles that help lift the seat. The class kept moving, and my heart rate stayed pumping for most of the class. The first 35 minutes of the class are standing and there is an emphasis on standing tall and keeping your chest open, since part of looking good in your skinny jeans is postural. I have heard that slouching can make a person look 10 pounds heavier. The ab work is very Pilates based, with cuing to keep the abs pulled to the spine - a phrase you can't make it through a Pilates session without hearing repeatedly.

I will definitely take this class again and recommend it. This class is currently offered at many Equinox locations, but look for a version at a gym near you.

Strike Yoga Pose: Locust

FitSugar — Mon, 19 Oct 2009 08:00:08 -0700

We've talked about some extremely challenging variations of Locust pose such as Inverted Locust where you're balancing on your shoulders and chin, and Locust Scorpion where your feet are touching your head. Now let's take it down a notch and do plain old Locust pose. It's a great way to tone the muscles in the back of your body. It may look relaxing, but you'll definitely feel this one working, and it's a great complement to ab exercises.

Sanskrit Name: Salambhasana A
English Translation: Locust Pose

To learn how to do this pose read more.

Lie down on a mat on your belly, with your legs together. Place your arms by your sides so your palms are facing up.
As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support.
As you breathe, try to relax your shoulders and the muscles in your booty. Extend the crown of your head away from your toes, lengthening as much as you can through your spine.
Stay for five breaths, and then release back to the mat.

Health Foodie Community Right Here on FitSugar!

FitSugar — Fri, 16 Oct 2009 08:00:38 -0700

I'm into food - it's hard to live in SF and not become a foodie. I am also a health fanatic. These two parts of my life do not need to be mutually exclusive. One great place they meet up is the FitSugar Community. There are two groups which really get to the heart of the matter when it comes to healthy food.

There's the Healthy Recipe Group, and the name of the group really says it all. It's a place where you can find and share healthy recipes. Many are traditional recipes that have been "rehabbed" to reduce calories and fat. One tasty example is this vegetable-heavy simple weeknight chili.

For the times when you feel a little peckish, but don't want to dive into a bag of Doritos, there is the Snack Attack group. The group is full of quick treat ideas that won't break the caloric bank and many that help fill your nutritional requirements too. I'm hoping to make the baked pears with yogurt tonight.

If you need some inspiration for healthy cooking and eating, these groups are great places start. Please feel free to share your recipes and snacks here too. I am always looking for new ways to satisfy my palate while keeping my health in mind.

Pros and Cons of the Elliptical

FitSugar — Thu, 15 Oct 2009 05:50:09 -0700

Since running is one of my favorite forms of cardio, I'm a big fan of the treadmill when I can't get outside for a run. I'm also big into the elliptical, and by the looks of my gym, it appears tons of other people are too. While it's a popular piece of gym equipment for so many reasons, there are also some disadvantages to using one. Check out the chart below to see if an elliptical is the right machine for you.

Pros	Cons
The circular motion and the fact that you're not pounding your feet down with each step is easier on your knees than running outside on concrete or on a treadmill. The platforms for your feet are always free of rocks, trash, dog poo, and ice, so you can count on where you're stepping to be safe and clean.	Although using an elliptical is less impact on your joints, it also requires less effort, so people complain that it's too easy. Since your feet need to stay on those little platforms, you feel like you have less control over your movements, and it's less natural for someone who's used to running.

To see the rest of the pros and cons, read more.

Pros

Cons

You control the pace by moving your legs slower or faster.
By increasing the resistance of the foot pedals you can make your workout more challenging for your legs and booty. You can also pedal backward to focus on working your backside.
You can also get an arm and upper back workout by adjusting the tension of the handles.
Since you're inside, you can watch TV to beat boredom.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
Whether it's a torrential downpour outside or it's nighttime, you can always get in your workout.
It's a safe way to burn calories if you're afraid to exercise outside in your neighborhood.

Since you're in control of how fast your legs are moving, it's easier to slack off as compared to using a treadmill, which keeps the same pace.
Since they're a one-size-fits-all kind of machine, someone who's got a naturally shorter stride may end up hyper-extending their knees, which could lead to injury.
If you don't belong to a gym, ellipticals aren't cheap and you'll end up spending around $2,000 for a good one.
Just like any other piece of cardio equipment, the repetition of doing the same thing over again can be so boring that you cut your workout short.
The readout on the machine may not be accurate.
Ellipticals require electricity, so they're not exactly the greenest type of exercise. Plus, if there's a power outage, you can't work out.

Source: Flickr User Jill Clardy

Boost Your Self-Esteem With a Bit of Exercise

FitSugar — Mon, 12 Oct 2009 15:00:00 -0700

Not feeling good about yourself, so skipping the gym seems like a good idea? Wrong. It seems that a little workout, no matter what kind or level of intensity, is the perfect pick-me-up for waning self-esteem. A small, but significant study found that "the simple act of exercise and not fitness itself can convince you that you look better." The physical benefits of exercise have been studied at length, but psychologists are beginning to explore the mental perks of breaking a sweat.

This study found that no matter the fitness level, working out gave a boost to the exerciser's self-image. Be you a marathoner, or new to a walking fitness program, the message is clear: get a move on if you're feeling down about yourself. Not sure where to begin? Check out these cardio routines and these circuit workouts. We want you to feel good about yourself.

Tina Fey Says No to Working Out

FitSugar — Thu, 08 Oct 2009 04:30:37 -0700

In the November issue of Harper's Bazaar, funny woman Tina Fey reveals that she doesn't work out - at all. Looking at 39-year-old Fey I would not have guessed that she stays away from the gym. She's slim and carries herself with style and sex appeal. It's also surprising to hear that any woman working in an industry driven in large part by image is able to escape having a personal trainer.

When asked why she stays away from the gym, it comes down to not enough time in her day. The woman is busy, very busy. She's got a hit show to write, is a wife and mother, and is an Emmy-award-winning actress.

To hear what Tina thinks about working out, read more.

"Work, come home, play, kid bounce, work again, go to bed." She has thought about yoga, even done it a couple times. "But," she notes, "even yoga classes go on 80 or 90 minutes." The ethos of Gwyneth Paltrow or Madonna, with their two hours plus of bendiness a day, is not for Tina. "You will still die," she observes. "I'll do grave yoga. Someone can come and stretch me in my grave."

Tina explains her relationship to the business of celebrity this way:

"I like to delude myself that I'm in the old-Hollywood mode. I just tailor my clothes well and try to keep my skin clear. While it would be great to work out an hour a day, there is something inherently sort of selfish about it. I can't do it."

Despite not working out, the actress does focus on maintaining a healthy diet. At the age of 29, Fey dropped an astounding 35 pounds after going on Weight Watchers. The actress describes it as a time in her life where she learned to eat properly, something she still continues to do.

What do you think? Does working in a workout seem selfish to you?