http://www.fitsugar.com/ Healthy, happy you. en http://www.fitsugar.com/2440306 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/52_2008/3bb0276a22ef0012_stand.jpg" alt="" title="" class="right image xlarger" height="361" width="300"></span>Sitting all day long at a desk job is not only boring, but it's bad for your body. It can cause lower back pain, tight hips, and tense shoulders. <a href="http://www.fitsugar.com/2039432" >Research</a> also shows that not moving for hours on end actually turns off your fat burning enzymes and slows down your metabolism, causing gradual weight gain. Sitting can also lower your beneficial HDL cholesterol levels. The solution? Stand at work instead of sitting. Since it requires more effort, you'll burn more calories. It'd be great if you could raise your desk or purchase one that has adjustable legs. If that's not a possibility, try to find times during your day where you can get out of your chair. Stand while on the phone, while looking over paperwork, during lunch, while in meetings, or chatting with your co-worker. Maybe you can inspire a trend at your office. Maybe you can all sing "Stand" by REM together too!</p> <p><span style='font-size:10px !important;'><a href="http://www.gettyimages.com" target="_blank">Source</a></span></p> http://www.fitsugar.com/2440306#comment Fit Tip Stand and Work Work it Girl Mon, 29 Dec 2008 10:00:00 -0800 FitSugar http://www.fitsugar.com/2440306 http://www.fitsugar.com/2583336 <p>If you have an exceptionally tight area in your body, like your hamstrings or shoulders, I give you an A-plus for stretching after your cardio or strength training. Unfortunately a few minutes of stretching once a day is not enough time to really loosen those chronically inflexible areas. It is important to take the time to stretch and lengthen those troubled tight zones at least a few times a day.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/51_2008/0ba61a972a902b21_stretch.xxlarge.jpg" alt="" title="" class="center image xxlarge" height="322" width="500"></span></p> <p>Think you can't take the time to stretch because you're at work? That is not a legitimate excuse. I know many ways to stretch your tight areas using your desk. To check out these stretches, just </p> <p><a href="http://www.fitsugar.com/2583336">read more</a></p> http://www.fitsugar.com/2583336#comment Fit Tip Fitness Stretching Work it Girl Tue, 23 Dec 2008 11:09:27 -0800 FitSugar http://www.fitsugar.com/2583336 http://www.fitsugar.com/2335327 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/50_2008/2dfbc4d48a88decc_push-up.xlarger.jpg" alt="" title="" class="center image xlarger" height="288" width="400"></span></p> <p>I know for some of you the weather outside is snowy and cold, so your homes and offices may be on the chilly side. Instead of turning up the heat on your thermostat, warm up your body from the inside out. My favorite way is to get on the floor and do 20 <a href="http://www.fitsugar.com/tags/Push-up" >push-ups</a>, but you can choose any strength training move: <a href="http://www.fitsugar.com/tags/squats" >squats</a>, <a href="http://www.fitsugar.com/1055754" >tricep dips</a>, <a href="http://www.fitsugar.com/tags/Crunch" >crunches</a>, or <a href="http://www.fitsugar.com/tags/lunges" >lunges</a>. Do enough to start feeling that lovely warm feeling. Not only will it warm you up, but it'll save you some money on your heat and give your brain a boost of energy as well.</p> <p><span style='font-size:10px !important;'><a href="http://www.gettyimages.com" target="_blank">Source</a></span></p> http://www.fitsugar.com/2335327#comment Feeling Chilly Fit Tip Push-up Mon, 15 Dec 2008 02:57:12 -0800 FitSugar http://www.fitsugar.com/2335327 http://www.fitsugar.com/2599622 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/0/6066/50_2008/a654b3431d7b49bd_iPodTimer.jpg" alt="" title="" class="right image xlarge" height="207" width="299"></span>If you're doing <a href="http://www.fitsugar.com/tags/stretch+it" >stretches</a> to cool down or <a href="http://www.fitsugar.com/tags/plank" >plank poses for strength training</a>, how long you hold each move is crucial. I like to stay in each stretch for 30 seconds, while I do the plank for different amounts of time depending on how much of a workout I want. But I often find that my perception of 30 seconds is skewed from reality! </p> <p>Here's a fun trick to try: If you have an iPod with a display, use the song counter to time your moves. Position the iPod on your mat in your line of vision, and watch the numbers tick away. That way, you won't lose count, and you can be sure your 30 seconds is a real 30 seconds.</p> <p><br clear=all></p> http://www.fitsugar.com/2599622#comment Fit Tip Fitness iPod iPod Timer Fri, 12 Dec 2008 14:30:18 -0800 FitSugar http://www.fitsugar.com/2599622 http://www.fitsugar.com/2518837 <p>Since it's chilly outside, many of you have probably brought your workouts indoors. Hitting the gym, pool, or fitness classes are great forms of exercise, but let's face it — sometimes it's tough to muster up the energy to head out the door. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/49_2008/3388411ea2d54069_dvds.jpg" alt="" title="" class="right image xlarge" height="247" width="300"></span>That's when doing <a href="http://www.fitsugar.com/tags/DVD+Review" >exercise DVDs</a> at home comes in handy. There are thousands to choose from out there for every type of fitness from strength training, to dance, to yoga, to routines with hula hoops. If you've followed along with DVDs you own over and over again, you're probably bored of them. Instead of going out and buying a bunch of new DVDs, just like <a href="http://www.fitsugar.com/2280000" >swapping your iPod with a friend</a>, you can trade fitness DVDs. Lend a fellow active buddy your favorite <a href="http://www.fitsugar.com/145816" >Shiva Rea video</a>, and she can let you borrow her <a href="http://www.fitsugar.com/2471491" >Billy Banks Tae Bo series</a>. Not only will you save money, but since your friend recommended it, you'll also know the video is actually good, so it'll also save you the frustration of buying a crappy fitness DVD. </p> http://www.fitsugar.com/2518837#comment Fit Tip Fitness Trade Fitness DVDs Mon, 08 Dec 2008 12:00:00 -0800 FitSugar http://www.fitsugar.com/2518837 http://www.fitsugar.com/2567305 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/10/104165/49_2008/19292bb33142ae4e_intention.jpg" alt="" title="" class="image left xlarger" height="376" width="250"></span>One of the things I love about yoga is the tradition of setting an intention for each practice. An intention is something that you revisit whenever your mind starts wandering away from the present, and this is a great thing to include in your everyday workouts to stay focused.</p> <p>If you've ever missed an <a href="http://www.fitsugar.com/2554524" >interval</a> during a cardio session because of a wandering mind, than you know that staying in the moment helps to get the most out of your workouts. Intentions allow us to maximize the time we have to ourselves — after all, the time we spend working out is often the only time we have for ourselves during the day. </p> <p>My intentions vary by mood. If I'm feeling like I really want to push myself, I'll set an intention that has to do with strength, and if I've had a particularly rough day, I might realign my intention to focus on inner strength. Do you set intentions for your workouts? Tell me about them in the comments section below.</p> <p><a href="http://www.gettyimages.com/" target="_blank">Source</a></p> http://www.fitsugar.com/2567305#comment Fit Tip Fitness motivation Set an Intention Fri, 05 Dec 2008 10:00:00 -0800 FitSugar http://www.fitsugar.com/2567305 http://www.fitsugar.com/2521773 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/10/104165/47_2008/ce0fb2d299fa98b6_push-up.jpg" alt="" title="" class="image left xlarge" height="205" width="305"></span>There's something about push-ups that makes me feel so accomplished after I've finished a set. The total body exertion gets my heart rate up and I feel stronger after doing them. I like to challenge myself by doing at least one extra push-up than I did the last time, and I keep things interesting by varying the pace of my push-ups.</p> <p>The classic push-up is a great way to tone your upper half, and changing the pace anywhere from two to four counts while lowering yourself toward the ground, as well as when you are pushing yourself up, will create an added challenge. If your goal is 20 push-ups, try doing 10 of those push-ups taking two counts on the down and two counts to get back up. Work toward taking four counts to lower yourself and to push yourself up. This will keep your body guessing and help you avoid any kind of push-up plateau. If you need a refresher on how to do a proper push-up, <a href="http://www.fitsugar.com/189367/" >check out my tips</a>. </p> <p><a href="http://www.gettyimages.com/" target="_blank">Source</a></p> http://www.fitsugar.com/2521773#comment Fit Tip Fitness Push-up push-up variations Fri, 21 Nov 2008 08:00:00 -0800 FitSugar http://www.fitsugar.com/2521773 http://www.fitsugar.com/2508958 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/10/104165/44_2008/89db5db844104acf_fit-tip.jpg" alt="" title="" class="image right xlarger" height="376" width="250"></span>The elliptical is awesome in so many ways, but it's also easy to cheat on this joint-friendly machine. <a href="http://www.fitsugar.com/1945581/" >Avoiding the handles</a> at different points of your workout will engage your core, but when the hands go, form often follows. Get more out of your elliptical workout with this simple trick.</p> <p>Without the handles our bodies want to shift from side to side, rather than propel forward. Even if your arms are pumping, your hips may bounce from left to right, and while your heart rate stays up your quads are getting a break. When you're doing intervals with no hands, place your hands firmly on your hips for 15 seconds and pull your shoulder blades together to maintain posture. You will feel your hips move less, your core tighten, and your quads challenged. Repeat whenever you feel your form slipping. </p> <p><a href="http://www.gettyimages.com/" target="_blank">Source</a></p> http://www.fitsugar.com/2508958#comment Cardio Elliptical Fit Tip Fitness Tue, 18 Nov 2008 12:00:00 -0800 FitSugar http://www.fitsugar.com/2508958 http://www.fitsugar.com/2466047 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/46_2008/dcf50345cc9f78ae_stretching.xlarger.jpg" alt="" title="" class="right image xlarger" height="400" width="268"></span>I'm a huge fan of long workouts. An hour run, a 90-minute bike ride, or a three-hour snowshoe walk in the woods are a few of my faves. There's something about moving your body for an extended period of time that feels so gratifying. You don't want to overdo it though, and you definitely don't want to compromise your form just for the sake of saying you worked out for a certain amount of time. When it comes to exercise, think of quality — not quantity. Pushing yourself to run a 10K is commendable, but not if you end up with blisters, shin splints, and are too sore to work out for the next week.</p> <p>Whatever you do, you want to be able to move with strength, energy, and control. This goes for weights in strength training as well as distances in running. Remember that a workout doesn't have to be long in order for it to be good.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2466047#comment Fit Tip Fitness quality over quantity Mon, 17 Nov 2008 16:00:00 -0800 FitSugar http://www.fitsugar.com/2466047 http://www.fitsugar.com/2495391 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/46_2008/69e2932e1f341fbb_treadmill-walk.larger.jpg" alt="" title="" class="left image larger" height="240" width="240"></span>Lately, I have been pressed for time and have been searching for ways to combine strength training and cardio equipment. Trainer <a href="http://www.fitsugar.com/tags/jackie+warner" >Jackie Warner</a>, of Bravo TV's <b>Workout</b>, shared this tip with <a href="http://www.prevention.com/cda/homepage.do" target="_blank">Prevention</a>, and after trying it last night, I am going to share it with you. Add lunges to your treadmill walking workout. Not just any old lunges. Nope. Lunges with the incline set to 15 percent. To make this action doable, you must slow the belt down and decrease the treadmill speed to two and a half or three miles per hour. </p> <p>You can incorporate this move into your walking workout like this: after warming up, alternate two minutes of walking lunges, holding onto the handles if you need to, with two minutes of power-walking at a one percent grade followed by two minutes of recovery walking at an easy pace. </p> <p>Not only does this get your heart rate going, but this move will also tone your glutes and thighs. Try it and tell me what you think.</p> http://www.fitsugar.com/2495391#comment Fit Tip Fitness Lunges timer saver workout Treadmill Thu, 13 Nov 2008 10:00:00 -0800 FitSugar http://www.fitsugar.com/2495391 http://www.fitsugar.com/2440301 <p>I really don't believe we evolved to sit all day long. Sitting creates tight hips and hamstrings, causes a tight neck and shoulders, and often leads to back pain. If you suffer from these ailments, ditch your regular office chair and replace it with an <a href="http://www.huggermugger.com/productDetailServlet?ProductStoreCategory=AC-BALL" target="_blank">exercise ball</a> ($27). </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/45_2008/b88d748afb25b885_ball.jpg" alt="" title="" class="center image preview" height="240" width="550"></span></p> <p>When you sit on a firmly inflated ball, you'll improve your balance and tone your core muscles from your desk. It allows you to focus on keeping your spine long, and you can even use the fitness ball for wall squats or <a href="http://www.fitsugar.com/tag/Get+on+the+Ball" >other exercises</a> during the day. Sitting on a ball has also been proven to <a href="http://life.gaiam.com/gaiam/p/Sitting-on-a-Ball-Helps-Kids-Focus-and-Do-Better-In-School.html" target="_blank">help kids focus and do better</a> in school. If it works for them, it'll work for you, too.</p> <p>If you're worried about the ball being too roly-poly, and not having a back support to lean on, then check out <a href="http://www.gaiam.com/product/fitness-center/exercise-balls/kits-equipment/exercise-ball-ballanceball-chair-single.do?search=basic&amp;keyword=ball+chair&amp;sortby=bestSellers&amp;page=1" target="_blank">Gaiam's BalanceBall Chair</a> ($99). I know it's kind of pricey, but if it can prevent discomfort while you work, then isn't it worth it? To see a video of this ball in action </p> <p><a href="http://www.fitsugar.com/2440301">read more</a></p> http://www.fitsugar.com/2440301#comment BalanceBall Chair exercise ball Fit Tip Fitness Job Health Mon, 10 Nov 2008 14:30:00 -0800 FitSugar http://www.fitsugar.com/2440301 http://www.fitsugar.com/2340168 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/44_2008/c6ba2de0a8d33a89_couch.jpg" alt="" title="" class="right image xlarger" height="362" width="300"></span>Everyone needs a <a href="http://www.fitsugar.com/2151890" >break from their exercise routine</a>. I'm a big fan of taking a day or even a week off if I have too many appointments, go on vacation, get sick, or just <a href="http://www.fitsugar.com/2339129" >don't have time</a>. Sometimes life doesn't allow for a trip to the gym, and it can be beneficial to give your body and mind a little rest. You've got to be careful not to let your little break turn into a habit though. If you've noticed that it's been longer than two weeks since you slipped on your sneaks and sports bra then make a pact with yourself and pick a day to work out ASAP. The longer you wait, the harder it will be to get back into your regular routine. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2340168#comment Fit Tip Fitness Missed Workouts Mon, 03 Nov 2008 15:00:00 -0800 FitSugar http://www.fitsugar.com/2340168 http://www.fitsugar.com/2447368 <p>Daylight savings is tonight and hooray for "falling back." It's so great to gain an hour of time this one day a year, so make the most of it. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/44_2008/adf9de8fc2ea2f61_stretch.jpg" alt="" title="" class="right image xlarger" height="381" width="300"></span>Don't just go through your day as usual because you'll never even realize you received that extra 60 minutes. Since most people complain that they <a href="http://www.fitsugar.com/2339129" >don't have time to exercise</a>, my advice is to go out and do something physical for the entire hour. You'll feel proud of your efforts, and your mind will be energized and destressed. Here are some ideas:</p> <ul> <li><a href="http://www.fitsugar.com/tag/hiking" >Hike</a> some woodsy trails or up the nearest mountain: 355 calories</li> <li>Cruise around town for a leisurely Fall <a href="http://www.fitsugar.com/tags/biking" >bike ride</a>: 355 calories</li> <li>Take a <a href="http://www.fitsugar.com/2058873" >cardio class</a> at your gym: 414 calories</li> <li>Go for a light jog (12-minute miles) to work on your <a href="http://www.fitsugar.com/1649272" >endurance</a>: 473 calories</li> <li>Play a friendly game of soccer: 414 calories</li> <li>Do some much-needed <a href="http://www.fitsugar.com/tags/Stretch+It" >stretching</a> of your entire body: 236 calories</li> </ul> <p>Don't forget to change your clocks before you go to bed tonight. Daylight savings time officially ends at 2:00 a.m. Sunday morning, when we roll our clock back one hour.<br /> <a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2447368#comment Daylight Savings Time Fit Tip Fitness Holiday Fit Tip Sat, 01 Nov 2008 04:45:00 -0700 FitSugar http://www.fitsugar.com/2447368 http://www.fitsugar.com/2427140 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/44_2008/b1bce1051d7a3dba_reading-paper-on-treadmill.jpg" alt="" title="" class="right image xlarger" height="375" width="250"></span>Time on a cardio machine can be mundane, so many of us will grab a book or magazine to pass the time. I personally can't read while working out, but I know many people can't work out without reading.</p> <p>If you are a reader, consider putting down your reading materials for a few workouts each week and instead really focus on what your body is doing. After a few sessions, you'll probably find that you're able to get results faster because a focused workout is typically a better workout. One of the best ways to do this but still keep your brain interested is by adding <a href="http://www.fitsugar.com/tags/intervals" >intervals</a> to your cardio session. I have found that it's really hard to focus on anything other than making it to the recovery period during interval training, so it's likely that you won't even miss your tabloid magazine.</p> <p>Side note: If you simply cannot step on a cardio machine without reading, then by all means, read — I don't want you to get completely discouraged! Just try to find ways to focus your exercise after the cardio is done.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2427140#comment Cardio Fit Tip Fitness Reading Tue, 28 Oct 2008 04:00:27 -0700 FitSugar http://www.fitsugar.com/2427140 http://www.fitsugar.com/2364086 <p>You're a busy person with work, family, deadlines, errands, and appointments. Since you have so much going on, when you get home at the end of the day, it's easy just to open your back door and let your dog relieve himself in the yard. Really, though, what you both could use is a long, relaxing walk. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/43_2008/18086d2193f29469_dog.jpg" alt="" title="" class="center image xlarger" height="353" width="400"></span></p> <p>Even if you only have a few minutes, you'll both benefit from the fresh air and time alone. It'll allow you to stretch your legs, increase circulation, and give you a little energy, and just <a href="http://www.fitsugar.com/health/tools/calorie_burner_result?pid=20&amp;gid=000004&amp;w=130&amp;wu=lbs&amp;pa_t=Walking+%283+mph+or+20+min%2Fmi%29&amp;pa=3.5&amp;wd=15&amp;wdu=Minutes&amp;productId=20&amp;promoLevel=" >15 minutes of brisk walking burns 52 calories</a>. It proves that every minute of movement helps keep you in shape. If you can work in three 15-minute walks with your pooch a day, that's 150 calories. Getting in the habit of regular daily walks can help you both stay fit and happy.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2364086#comment Fit Tip Fitness Walk Your Dog Mon, 27 Oct 2008 10:00:49 -0700 FitSugar http://www.fitsugar.com/2364086 http://www.fitsugar.com/2391271 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/43_2008/85a7712eb710b27e_stretching.xlarge.jpg" alt="" title="" class="left image xlarge" height="320" width="213"></span>Most of us have a plan of action for our exercises. We move from one to the other and it starts to become very, well, routine. Now, I love routine, but it can get a little boring both for your brain and your body. Next time you're working out, try to reorganize your workout plan. Do weights before cardio, do squats before wall sits . . . just do something to keep it less mundane. Sure there are rules that we should all generally try to follow (work largest muscle group first, do <a href="http://www.fitsugar.com/534204" >cardio first</a>, etc.), but switching it up every once in a while is not going to make or break your overall fitness, and it will keep things interesting. </p> <p>Just remember, regardless of how you mix it up, always try to have a <a href="http://www.fitsugar.com/tags/warm+up" >warm-up</a> and <a href="http://www.fitsugar.com/tags/cool+down" >cool-down</a> period each session.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2391271#comment Change Your Workout Fit Tip Fitness Wed, 22 Oct 2008 10:00:00 -0700 FitSugar http://www.fitsugar.com/2391271 http://www.fitsugar.com/2339086 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/43_2008/aaaac09662889ea9_run.xlarge.jpg" alt="" title="" class="left image xlarge" height="320" width="274"></span>If you love to run but hate running downhill because of knee pain, give this technique a try. Run downhill backwards to take pressure off your knees. Step slowly and with control to avoid smacking your feet down, which will prevent your joints from jarring. Not only will it relieve discomfort in your knees, but working your muscles differently will make your legs stronger and also help prevent overuse injuries in other areas of your body. Just be sure to alternate looking over both shoulders so you don't strain your neck.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2339086#comment Fit Tip Fitness Injury Prevention knee pain Run Downhill Backwards Tue, 21 Oct 2008 11:00:00 -0700 FitSugar http://www.fitsugar.com/2339086 http://www.fitsugar.com/2280000 <p>Is it me or are you sick of working out to the same old songs? I found a great way to freshen up my tunes without spending a dime. My running partner and I swapped iPods. If you don't feel comfortable letting your precious iPod out of your sight, then have you and your friend burn CDs of your favorite running <a href="http://www.fitsugar.com/tags/plow" >mixes</a>. Swap those and upload them to your iPod. It's an inexpensive way to make your workouts instantly more exciting.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/42_2008/512b6a7d57fc4379_ipod.jpg" alt="" title="" class="center image xxlarge" height="383" width="500"></span></p> <p>Another added benefit: You will get to know your running buddy a little bit better through music.</p> http://www.fitsugar.com/2280000#comment Fit Tip Fitness Music Swap iPods Mon, 20 Oct 2008 09:00:00 -0700 FitSugar http://www.fitsugar.com/2280000 http://www.fitsugar.com/2338826 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/42_2008/running-and-tired.xlarge.jpg" alt="" title="" class="right image xlarge" height="320" width="189"></span>Haven't started an exercise routine yet? Seize the day, but think about starting out with something you enjoy.</p> <p>It is hard to maintain a routine based on an exercise that you dislike, no matter how great you hear it is for you. A good example of this is jogging. Many folks try to run because they know it's great calorie burner but the fact of the matter is that you're not going to burn any calories if you can't bring yourself to actually get out there and run regularly. Maybe down the line you'll enjoy jogging, but for now, stick to something you actually like (walking, hiking, yoga, etc.) because that will increase the likelihood that you'll do it more regularly.</p> <p>Need some ideas of exercises? You guys recently told me your <a href="http://www.fitsugar.com/1859569" >favorite ways to get moving</a>, so check out your <a href="http://www.fitsugar.com/1891518" >top 10 activities</a>.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2338826#comment Enjoy Working Out Fit Tip Fitness Fri, 17 Oct 2008 11:00:00 -0700 FitSugar http://www.fitsugar.com/2338826 http://www.fitsugar.com/2370586 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/42_2008/try-harder.larger.jpg" alt="" title="" class="left image larger" height="240" width="240"></span>Often, the time we spend exercising is precious, and we want to get the best use out of it. This is why it boggles my mind when I see folks cheating at the gym. Doing things to make your workouts easier or less strenuous may seem to be a good idea, but in the end it's just a waste of time. Small things like lifting weights that are too light, holding on to the handles while on a cardio machine, and not pumping up the resistance in a spinning class (we're all guilty of that) may not be a big deal, but you are also not doing yourself any favors. In order to fully reap the benefits of your exercise, try your hardest to exercise to your fullest potential. Keep your eye on your goal (or goals), and remember that even though it may seem hard at times, it's all in the name of good health.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2370586#comment cheating at the gym Fit Tip Fitness motivation Thu, 16 Oct 2008 10:00:00 -0700 FitSugar http://www.fitsugar.com/2370586 http://www.fitsugar.com/2116205 <p>My dog <a href="http://teamsugar.com/pet/725196" >Bonnie</a> has a toy basket for all her play things. While we're in the family room watching TV, she loves to go in it and pull out a bone or chew toy. So I decided to make a fitness bin that I could dip into while watching TV too. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/41_2008/fitness-bin1_0.jpg" alt="" title="" class="center image preview" height="268" width="550"></span></p> <p>Instead of sitting on the couch vegging out, there's a whole array of things in my box to encourage me to move. I have a yoga mat, a set of dumbbells, a yoga block, and some fitness magazines. You could also add a resistance band in there for some strength training, or some books demonstrating yoga, Pilates, or lifting exercises. Fitness DVDs are another great addition. Having these fitness items out in the open definitely encourages me to use them.</p> http://www.fitsugar.com/2116205#comment Fit Tip Fitness fitness bin Mon, 13 Oct 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/2116205 http://www.fitsugar.com/2036670 <p>When I asked yesterday if the <a href="http://www.fitsugar.com/2167144" >dark mornings were making it difficult to work out</a> before work, a few of you mentioned safety issues about running in the dark. I agree with this challenge as I try to fit my runs into days with fewer hours of light. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/40_2008/light.jpg" alt="" title="" class="left image preview" height="300" width="300"></span>If you can't rearrange your schedule to move your workouts to a brighter time of day, you want to make sure you can be seen by cars, bikers, and fellow pedestrians. Wear light-colored clothes, preferably ones that contain reflector strips. If it's really dark out, a <a href="http://www.roadrunnersports.com/rrs/products/NTN116/Nathan_L.E.D._Runner's_Safety_Vest" target="_blank">blinking LED vest</a> ($35) will allow you to be seen up to a mile away. If that's a little too much for you, attach this <a href="http://www.rei.com/product/768956" target="_blank">Petzl Safety Light</a> ($15) to your jacket or these <a href="http://www.rei.com/product/745550" target="_blank">Cat Eye front and rear lights</a> ($30) to your bike. Once you have your safety gear on, you'll feel good about working out in the dark. </p> <p><b>Fit's Tips:</b> For added safety, find a buddy to run or ride with you. But do remember, just because you are wearing lights and reflectors doesn't insure that you can be seen. Take to the streets defensively and always run towards traffic. </p> http://www.fitsugar.com/2036670#comment Fall Running Tip Fit Tip Fitness Safety Tue, 07 Oct 2008 03:00:00 -0700 FitSugar http://www.fitsugar.com/2036670 http://www.fitsugar.com/2151890 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/40_2008/walking-on-beach.jpg" alt="" title="" class="left image preview" height="278" width="275"></span>If you've been going strong for a little while now at the gym then bravo, but you may be noticing that the scale is not moving as much anymore. It's tough to keep working hard when you don't feel like you are getting any results so think about taking off a week to relax your mind and body — consider it a gym vacation. Sure, your first day back might be a little tough, but you'll feel refreshed and more motivated to go stronger than ever once you get back into the swing of things. Just be sure to promise yourself that you will go back, and try not to extend your gym vacation to longer than week, because then you may start seeing a decrease in your fitness.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2151890#comment Fit Tip Fitness Plateau Take a Break Thu, 02 Oct 2008 14:30:00 -0700 FitSugar http://www.fitsugar.com/2151890 http://www.fitsugar.com/2123092 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/40_2008/waiting-gym.jpg" alt="" title="" class="left image preview" height="275" width="275"></span>Today at the gym I realized that like almost every other day, a crowd of people gather around one of the fitness rooms before group exercise classes. Several people start waiting a good 10-15 minutes before the class starts and I can't help but think what a waste of time that is. </p> <p>If you find yourself waiting around for a class or machine, make use of that time. Jump on a treadmill and get five minutes of walking in. Do squats, crunches, or lunges. Do anything really. I don't know about you, but getting to the gym can be a difficult task at times so maximize that time to get the most out of your workout. Five minutes getting warmed up is not going to hurt you, in fact it'll just prepare you for the exercise you are about to begin and you'll burn more calories in the end.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2123092#comment Fit Tip Waiting workout time Wed, 01 Oct 2008 08:00:00 -0700 FitSugar http://www.fitsugar.com/2123092 http://www.fitsugar.com/2117514 <p>As a <a href="http://www.fitsugar.com/tags/Pilates" >Pilates</a> instructor, my job was always to help people move more symmetrically so this fit tip is a little counterintuitive to me, but I love it anyway. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/40_2008/Fit-tip.jpg" alt="" title="" class="right image preview" height="250" width="250"></span>Once a month, deconstruct your weight routine and work one side of your body at a time. Instead of doing your standing bicep curls or <a href="http://www.fitsugar.com/874820" >overhead presses</a> simultaneously, split them up. Work the right arm for 10 reps and then the left side for the same; doing so will make your core work to keep you balanced since you're working asymmetrically. Do <a href="http://www.fitsugar.com/1653413" >single-leg squats</a>, too, and hold only one hand weight when performing <a href="http://www.fitsugar.com/tags/lunges" >lunges</a>. Be sure to switch hands halfway through your reps though — you only want to push the asymmetry concept so far. Working <a href="http://www.menshealth.com/mhlists/easy_stress_relievers/Recharge_your_workout.php" target="_blank">unilaterally</a> will also help improve your coordination. Plus, it is always wise to shake up your routine every once in a while to keep your gym experience fresh. </p> <p><a href="http://gettyimages.com" target="_blank">Source</a> </p> http://www.fitsugar.com/2117514#comment Challenge Your Core Fit Tip One Sided Workout strength training Tue, 30 Sep 2008 12:00:00 -0700 FitSugar http://www.fitsugar.com/2117514 http://www.fitsugar.com/2065715 <p>I woke up well before the 6:00 a.m. start time of my spin class and was rearing to go when I arrived at the gym. My motivation was not completely dashed when I saw the "Instructor sick. Class canceled" sign on the door. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/39_2008/smaller-gym-bag.jpg" alt="" title="" class="left image preview" height="196" width="250"></span> I opened my gym bag in the locker room, only to realize that I had no sneakers and no swimsuit. All my bag had to offer were my biking cleats, now rendered useless since the spin bikes were locked behind closed doors. I had worn my clogs to the gym, and although they're super comfy, they're no good for lifting weights or running on a treadmill.</p> <p>Learn from my mistake and pack your gym bag full of backup gear. Keep your almost worn-out sneakers in the bag, as well as your second favorite swimsuit. So next time you're at the gym facing the disappointment of a canceled class you can just switch gears and cross train. </p> <p><a href="http://legacycreative.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2065715#comment Excuse Proof Your Workout Fit Tip Fitness Gym Bag Fri, 26 Sep 2008 11:00:00 -0700 FitSugar http://www.fitsugar.com/2065715 http://www.fitsugar.com/1963300 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/38_2008/mat.jpg" alt="" title="" class="left image preview" height="485" width="300"></span>You were sweating for almost an hour and a half at your last yoga class. The sweat was dripping all over your mat — a sign of all your hard work. At the end of class, after relaxing in <a href="http://www.fitsugar.com/727181" >Savasana</a>, you rolled up the mat to await your next class. </p> <p>If you stop and think about it though, you have created a damp and dark environment perfect for bacteria and mold to thrive. You don't want things to be growing or living on your yoga mat. Not only will it start to smell, but it's not healthy to touch or to breathe in mildew. Next time, be sure to unroll your yoga mat or rug after you practice to air it out. Either hang it over a door or lay it flat on the floor in a low-traffic area of your home. Plus, the visual reminder of seeing your mat might just inspire you to take off your shoes and hop into <a href="http://www.fitsugar.com/176570" >Down Dog</a>.<br /> <br></p> http://www.fitsugar.com/1963300#comment Fit Tip Fitness Yoga yoga mat Thu, 25 Sep 2008 03:00:00 -0700 FitSugar http://www.fitsugar.com/1963300 http://www.fitsugar.com/2071637 <p>Feeling guilty about ditching your workout today? Give yourself a break! </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/39_2008/guilt.jpg" alt="" title="" class="left image preview" height="250" width="250"></span>In fact, <a href="http://www.ncbi.nlm.nih.gov/pubmed/18240120" target="_blank">recent research</a> has found that the guilt many women feel over missing a workout can lead to disordered eating and/or a reduced quality of life. Remember that you're exercising to improve your life and you want to keep progressing to improve your overall health; beating yourself up over skipping the gym is not the way to go. A few missed workouts are nothing to get upset about, just try to make it a rule to not go without doing anything active for two weeks.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a> </p> http://www.fitsugar.com/2071637#comment Eating Disorder Fit Tip Guilt Wed, 24 Sep 2008 12:00:00 -0700 FitSugar http://www.fitsugar.com/2071637 http://www.fitsugar.com/2036682 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/38_2008/lift.jpg" alt="" title="" class="right image preview" height="444" width="300"></span>You know you should be spending time strength training, but you already spend a lot of time at the gym doing cardio and don't think you can fit in toning sessions. Don't assume you have to spend hours lifting weights — it doesn't take much to start seeing results. Start with 20 to 30 minutes of strength training sessions <a href="http://www.mayoclinic.com/health/strength-training/HQ01710" target="_blank">twice a week</a>. Lift dumbbells, do exercises that use your own body weight such as <a href="http://www.fitsugar.com/tag/push-up+variation" >push-ups</a> and tricep dips, experiment with a <a href="http://www.fitsugar.com/tags/resistance+band" >resistance band</a>, try those weight machines. Remember to <a href="http://www.fitsugar.com/1723655" >work all your muscle groups</a>, not just your upper body. Once you fit that into your schedule, work on adding another day. You'll notice that you're body is stronger overall, your muscles have more definition, and you'll feel more powerful when running, biking, or doing other cardio.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a><br /> <br></p> http://www.fitsugar.com/2036682#comment Fit Tip Fitness Lifting Tip strength training Toning Muscles Weight Lifting Fri, 19 Sep 2008 14:30:00 -0700 FitSugar http://www.fitsugar.com/2036682 http://www.fitsugar.com/2029366 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/38_2008/skd233462sdc.jpg" alt="" title="" class="left image preview" height="275" width="275"></span>The wave of new television shows is about to hit the air this Fall, which means we may be tempted to shorten, or even ditch our workouts for the newest episode of <a href="http://buzzsugar.com/tags/the+office" >The Office</a>. I'm not one to point fingers at vegging out in front of the TV, I even do it myself, but be conscious of how much time you are spending on the couch. Instead, why not sacrifice one show (30 minutes to an hour) and use it as your time to exercise. The TV will be there when you get back and if you're anything like me, you'll be able to enjoy your time to relax a lot more knowing that you've already worked out. Besides, is the new <a href="http://buzzsugar.com/tags/New+90210" >90210</a> really worth it?</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2029366#comment Fit Tip Fitness tv Thu, 18 Sep 2008 13:00:00 -0700 FitSugar http://www.fitsugar.com/2029366 http://www.fitsugar.com/2029563 <p>One of the great concepts of Pilates is quality over quantity, and this principle applies to more than just deep ab work. When it comes to forms of cardio, like swimming and cycling, the same idea holds true.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/38_2008/backstroke.jpg" alt="" title="" class="center image preview" height="245" width="371"></span><br /> Riding a bike and pulling your body through water are not "natural" movement patterns for humans. Especially when compared to running and walking, two actions our bodies evolved to do. Learning correct form for cycling and swimming is important, more important than pushing your intensity. Learning good form takes time, but if you focus your energies on your technique you will be rewarded with greater efficiency while decreasing your chance of injury. Pretty good pay back don't you think?</p> <p>Need some help on your strokes. Check out these <a href="http://www.fitsugar.com/tags/swim+tip" >before you head to the pool</a>. And here are some <a href="http://www.fitsugar.com/tag/riding+and+back+pain+series" >tips for biking too</a>. </p> <p><a href="http://gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/2029563#comment biking Fit Tip quality over quantity Swimming technique Wed, 17 Sep 2008 10:00:00 -0700 FitSugar http://www.fitsugar.com/2029563 http://www.fitsugar.com/1990521 <p>Well it's September, and for many of us, a crisp Fall breeze is in the air, especially in the early mornings. If you're one of those people who love to exercise outside before work, then you're probably realizing that Summer is quickly waving goodbye. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/37_2008/sleep_0_0.jpg" alt="" title="" class="right image preview" height="190" width="300"></span>I know when I'm cold, I don't feel very motivated to move. If you feel the same way, here's a way to excuse-proof your morning workout. Before going to bed, gather all your workout clothes, from your sports bra to your socks. Place your gear under the covers at the foot of your bed, so you won't kick them in your sleep. When your alarm goes off in the a.m., you can stay cuddled under the covers and change into your warm gear. Then when you get out of bed, you'll be all set to go. Not only will this save you the discomfort of slipping on a cold sports bra, but it'll also save you time in the morning — no more searching for that missing sock. I wouldn't recommend sleeping <i>in</i> your exercise gear though, since that wouldn't be very comfortable.</p> <p>How do you excuse-proof your morning workout? Tell me in the comments section below.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1990521#comment Fit Tip sleep with fitness clothes Tue, 16 Sep 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/1990521 http://www.fitsugar.com/1984270 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/37_2008/sore_0.jpg" alt="" title="" class="right image preview" height="275" width="275"></span>One of the best things about lifting weights is the hurts-so-good soreness that you can get afterward; it's also one of the worst things about it. When muscles start hurting, hanging out on the couch chilling and not moving seems like a good idea, but this is one of the worst things you could do. A <a href="http://www.fitsugar.com/235353" >light aerobic workout can actually help relieve the pain</a>, since moving around will get your blood moving and bring blood to the sore area — new blood helps promote the healing process. In fact, you may even want to think about adding quick bursts of cardio between your lifting sets to reduce <a href="http://fitsugar.com/tags/delayed+onset+muscle+soreness" >delayed onset muscle soreness</a>. So keep moving, your muscles will thank you.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1984270#comment Cardio Fit Tip Fitness Sore Muscles Mon, 15 Sep 2008 10:00:00 -0700 FitSugar http://www.fitsugar.com/1984270 http://www.fitsugar.com/1969578 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/37_2008/stk63138cor_0.jpg" alt="" title="" class="right image preview" height="275" width="275"></span>Hiring a personal trainer is a fabulous way to start or pump up a fitness routine, just don't rely on her too heavily because eventually you are going to need to learn to exercise on your own. Use your trainer to learn new moves, how to use the equipment, how to establish a routine, and to end a plateau. Whenever I work with a trainer, I always bring along a notebook so I can take notes and do the things I learned on my own. </p> <p>Also, before I even get started I ask how long she has had most of her clients for and if it's ever over more than a year, it's a red flag that the trainer may not be preparing you for life without her. Learning to be healthy and fit on your own could add years on your life, but it will also save you hundreds of dollars in the long run. So by all means, hire a trainer, just use her as a trainer and not as a full time reason not to learn anything on your own.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1969578#comment Fit Tip Personal Trainer Thu, 11 Sep 2008 08:00:00 -0700 FitSugar http://www.fitsugar.com/1969578 http://www.fitsugar.com/1909268 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/37_2008/ruun.jpg" alt="" title="" class="right image preview" height="406" width="300"></span>Now that you're working regular exercise into your weekly schedule, you want to make sure you're getting the most out of it. For your heart's sake, spend at least five minutes of each workout doing something that makes you work at an intensity that leaves you winded. It's great for your respiratory system and also burns calories. Run up a hill, jump rope, do jumping jacks, dance, sprint up the stairs, or bike up a hill. Do anything for five minutes straight that leaves you huffing and puffing. I like to save this for the last five minutes of my workout. It makes me feel proud to push myself hard, and afterward, I always feel full of energy. </p> <p><b>Fit's Tip:</b> If you have asthma, ease into this type of high-intensity workout. You may want to keep your inhaler near by just in case, since breathing heavy can provoke an asthma attack.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1909268#comment Fit Tip Fitness high intensity workout Tue, 09 Sep 2008 11:00:00 -0700 FitSugar http://www.fitsugar.com/1909268 http://www.fitsugar.com/1909562 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/36_2008/stk69499cor_0.jpg" alt="" title="" class="left image preview" height="275" width="275"></span><a href="http://www.fitsugar.com/1891518" >Walking</a> is one of our favorite ways to get moving. This is good news because it's a great method of getting some movement into each and every day. If you really want to get the most out of your walks, then it's time to step it up. Literally. </p> <p>Adding <a href="http://www.cnn.com/2008/HEALTH/diet.fitness/08/29/healthmag.walk.fat/index.html?eref=rss_health" target="_blank">plyometrics to your walking routine</a> will bring variety and intensity to easy walking. Plus, adding intervals of jumping or skipping will kick different muscles into gear and the more muscles working, the more calories being burned. So next time you're feeling like pumping up your walk, incorporate 30 second intervals of skipping or hopping and work your way up to one minute intervals. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1909562#comment Fit Tip plyometrics Walking Wed, 03 Sep 2008 10:00:00 -0700 FitSugar http://www.fitsugar.com/1909562 http://www.fitsugar.com/1739540 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/29_2008/run.jpg" alt="" title="" class="right image preview" height="393" width="300"></span>After reading about <a href="http://www.fitsugar.com/1900533" >Dara Torres's shoulder surgery</a> last week, I wanted to remind you that it is OK not to be competitive all the time. Since none of us are vying for a spot on an Olympic team (if any of you are please let me know), it pays to listen to your body and avoid overuse injuries. Nagging aches and pains are your joints way of asking you to ease up and let your running buddy beat you up the hill. This also means, you do not need to always be trying to beat your personal best, be it in running, cycling, swimming. Sometimes just working out is just enough.</p> <p>I really respect Dara's determination, but it is important to respect your body and its limits as well. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a><br /> <br><br /> <br></p> http://www.fitsugar.com/1739540#comment don's be so competetive Fit Tip Fitness prevent injury Tue, 02 Sep 2008 16:00:00 -0700 FitSugar http://www.fitsugar.com/1739540 http://www.fitsugar.com/1883522 <p>While I was doing bicep curls at the gym yesterday, I was reminded of <a href="http://www.fitsugar.com/93486" >how great Pilates is</a>. Why, you may ask? Because so many Pilates fundamentals extend to other activities, so you can exercise better no matter what you're doing. </p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/0/6066/34_2008/pilates.jpg" alt="" title="" class="right image preview" height="207" width="400"></span>If you've never taken a Pilates class, I urge you to try it at least once so that you can apply the lessons to the rest of your fitness routine. For instance, Pilates focuses a great deal on breathing and <a href="http://www.fitsugar.com/179054" >control</a>, both of which come in handy when <a href="http://fitsugar.com/tags/strength+training" >strength training</a>. The more you control your movements, the less prone you are to injury.</p> <p>Even more useful is learning to suck in your abs (engage your deep abs), <a href="http://www.fitsugar.com/199280" >concentate on your core</a>, and <a href="http://www.fitsugar.com/534043" >keep your spine neutral</a>. This not only protects your back and improves posture but also helps build your ab muscles. After dabbling in Pilates, you'll learn that sucking in your abs during just about any activity — from weightlifting to canoing — can help you tighten your tummy and protect your back.</p> <p>So give it a shot and see what you learn. Who knows? You may even find a new workout you love. Are you a Pilates fan? If so, tell me what it's taught you.</p> http://www.fitsugar.com/1883522#comment abs Fit Tip Fitness Pilates posture strength training try pilates Fri, 22 Aug 2008 11:00:00 -0700 FitSugar http://www.fitsugar.com/1883522 http://www.fitsugar.com/1789120 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/30_2008/sb.jpg" alt="" title="" class="right image preview" height="315" width="300"></span>After a run, I immediately hop in the shower not only to cool myself down, but also to wash off all the sweat and bacteria to prevent <a href="http://www.fitsugar.com/183203" >breaking out</a>. Since I only have a few <a href="http://www.fitsugar.com/1789112" >sports bras</a>, I got into the habit of bringing my sports bra in the shower with me. I keep a little container of laundry detergent on the shelf so I can hand wash it really quickly, and then I let it dry over my shower rod. That way it's always clean when I want to wear it next, and I don't have to worry about doing a whole load of laundry just so I can have a clean sports bra. Plus, hand washing engineered wicking clothes helps to maintain the integrity of the fabric.</p> <p><b>Fit's Tip:</b> This is especially great to do when you're on vacation and don't have access to a washing machine. Just make sure you don't accidentally forget to bring it home!</p> http://www.fitsugar.com/1789120#comment Fit Tip Sports Bra sports bra in the shower Thu, 21 Aug 2008 08:00:00 -0700 FitSugar http://www.fitsugar.com/1789120 http://www.fitsugar.com/1859714 <p>I find the <a href="http://www.fitsugar.com/1851498" >Olympic Games inspiring</a> and want to get out and try everything, except the vault because that just seems suicidal. Unfortunately, I don't have the height for basketball or the speed for sprinting (even though I have been doing my sprint intervals almost weekly). <a href="http://www.webmd.com/fitness-exercise/features/10-tips-for-an-olympic-body" target="_blank">Sam Callan</a>, an exercise physiologist and the coaching education manager for USA Cycling, stresses the importance of knowing your body type when <strike>dreaming of gold</strike> deciding what fitness avenue to take.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/33_2008/body-type.jpg" alt="" title="" class="image preview" height="329" width="550"></span><br /> For instance Kerri Walsh, standing six feet two inches tall, is built for blocking volleyballs on the sand while Shawn Johnson who is only four feet nine inches tall is perfect for attacking a balance beam. So before you decide to tackle a new sport, consider your body and your likes and dislikes. You might not make it all the way to the podium, but at least you would be fighting a winning battle.</p> <p><a href="http://gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1859714#comment 2008 Olympics Fit Tip Fitness know your body type Wed, 20 Aug 2008 09:00:00 -0700 FitSugar http://www.fitsugar.com/1859714 http://www.fitsugar.com/1723655 <p>When I exercise, I tend to go through cycles where I throw myself into one kind of activity. Lately I'm into biking. I love how the breeze keeps me cool in the heat, and the intense burn in my thighs and booty lets me know I'm working hard. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/29_2008/muscle.jpg" alt="" title="" class="left image preview" height="225" width="300"></span>Even though it's great to fully involve yourself with one kind of exercise, you may end up working only part of your body and neglecting other parts. If this sounds familiar, here's a friendly reminder not to forget about the rest of your anatomy. If your legs are sculpted and strong but your core is flabby and weak, it could result in an injury. So think about the kind of exercise you do on a regular basis and incorporate new kinds of exercises into your routine to include the body parts you tend to forget. That way your total body will be strong and healthy.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1723655#comment Fit Tip Fitness total body workout Mon, 18 Aug 2008 14:30:00 -0700 FitSugar http://www.fitsugar.com/1723655 http://www.fitsugar.com/1861897 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/33_2008/EWE_049.preview.jpg" alt="" title="" class="left image preview" width="275"></span>The next time you're lifting at the gym, take a minute to focus on your breathing or lack thereof. Unknowingly many of us, myself included, have the tendency to hold our breath and tense up during the hard part of an exercise. It's time to break the habit.</p> <p>It may sound strange to remind you to breathe, but try to avoid holding our breath during the strenuous part of a lift. The problem is that breathing improperly while lifting can increase blood pressure potentially leading to light headedness, dizziness, nausea, hernia, heart attack or even stroke. Holding one's breath can be especially problematic for someone who is pregnant or for someone with <a href="http://fitsugar.com/tags/hypertension" >hypertension</a>. To avoid this, inhale with <a href="http://www.fitsugar.com/384995" >eccentric</a> (the easy part) and exhale with each concentric phase (the hard part - when the muscle you are working is shortening) of a repetition. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1861897#comment breathing Fit Tip Weight Lifting Wed, 13 Aug 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/1861897 http://www.fitsugar.com/1851873 <p>I don't blame you. You skip out on stretching your hamstrings after a run because they're tight, they hurt, and you hate stretching. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/33_2008/sit.jpg" alt="" title="" class="right image preview" height="270" width="300"></span>Or you plan your bike ride specifically so you don't have to trek it up any hills because they make your thighs burn. You're not alone. Many exercisers don't like struggling with things they aren't naturally good at, so they tend to avoid exercises that really challenge them. I know you're not going to like what I have to say, but the types of exercise that we aren't good at are exactly what we need to spend more time on. They're the ones that will strengthen weak muscles, build our endurance, and make us more balanced overall. They can also help to <a href="http://www.fitsugar.com/1738871" >prevent injuries</a> that can occur from repeating the same types of movements. So whether you're avoiding <a href="http://www.fitsugar.com/1617506" >squats</a>, crunches, <a href="http://www.fitsugar.com/1811301" >hills</a>, push-ups, or stretching, make a conscious effort to add these moves to your routine two or three times a week. After a while, they'll become a little easier, and you might actually begin to like them.</p> <p><b>Fit's Tip:</b> Obviously, skip an exercise you hate if it aggravates an injury. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1851873#comment Fit Tip Fitness prevent injury Tue, 12 Aug 2008 13:00:00 -0700 FitSugar http://www.fitsugar.com/1851873 http://www.fitsugar.com/1617493 <p>This may seem silly, but think about how long it takes you to blow dry your hair. Just in those 5 to 10 minutes, you could be fitting in some strengthening and stretching moves for your ankles, calves, shins, quads, hamstrings, booty, lower back, and even your abs. Here are some ideas.</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/32_2008/hair.jpg" alt="" title="" class="right image preview" height="357" width="300"></span> <ul> <li>Do <a href="http://www.fitsugar.com/1617506" >squats</a> and <a href="http://www.fitsugar.com/1043784" >side lunges</a> to tone your thighs and glutes.</li> <li>Work your quads and your abs with alternating knee lifts. Hold one leg up at a time for at least five seconds. To make it harder, straighten the lifted leg. Balancing on one foot will also strengthen the muscles in the leg that's on the ground.</li> <li>Strengthen your calves and shins with <a href="http://www.fitsugar.com/1615347" >heel lifts</a>.</li> <li><a href="http://www.fitsugar.com/1798681" >Ankle rolls</a> will stretch the muscles in your feet.</li> <li>Prop your foot up on the sink, keep that leg straight and fold forward to <a href="http://www.fitsugar.com/772519" >stretch your hamstring</a>. Hold for at least 30 seconds on each side.</li> <li>You can also stretch out your hip by doing <a href="http://www.fitsugar.com/208990" >Standing Pigeon</a> on the sink.</li> <li>Stretch out your lower back and hamstrings with a relaxing <a href="http://www.fitsugar.com/152365" >Forward Bend</a> (and dry the back of your hair at the same time). </li> </ul> <p><b>Fit's Tip</b>: If you don't blow dry your hair everyday, you can always <a href="http://www.fitsugar.com/1091425" >challenge your sense of balance</a> while you brush your teeth</a>. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1617493#comment Fit Tip Fitness work your legs Mon, 11 Aug 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/1617493 http://www.fitsugar.com/1848744 <p>Many times a bad mood can put us off from going to the gym. But for me, it's my good moods that often keep me from doing my workout.<br /> <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/27/276592/32_2008/200512530-001.jpg" alt="" title="" class="center image preview" height="338" width="505"></span><br /> If I've had a great day at work then I want to go out and have a drink with a pal, or go home and spend time with my husband, not go to the gym. On the other hand, I have found that if I put my positive energy to work at the gym, I can really challenge my exercises and have a great workout. What's more? After I am done, my good mood in combination with the fact that I've just worked out can leave me on cloud nine for the rest of the day.</p> <p>So I know it's tempting to celebrate a good day or a good mood with happy hour, just hit the gym first then meet your pals after. You'll be glad you did.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1848744#comment Fit Tip Gym mood booster Fri, 08 Aug 2008 08:00:00 -0700 FitSugar http://www.fitsugar.com/1848744 http://www.fitsugar.com/1835375 <p>Don't get me wrong. I love that swimming is a total body workout, but sometimes I miss that intense lower-body burn that I get from a good run or bike ride. <span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/31_2008/swim.jpg" alt="" title="" class="right image preview" height="245" width="300"></span>If you want to increase the intensity of your swim workout, especially in your legs, try this. After every three regular laps, do a kicking lap. That means you keep you arms either at your sides or straight in front of you (like Superwoman), and propel your body through the water solely with the movement of your legs. It doesn't matter what kind of kicks you do, but my favorite is scissor kicking so my legs feel like they're working equally. </p> <p>At first it'll be really tough to do an entire lap of kicking, so start off by swimming as much of the lap with your legs as you can. Pretty soon, you'll find your legs gaining strength and endurance. Not only are these kicking laps great for toning your quads, hamstrings, bum, and lower back, but I've found that when I go back to swimming using my entire body, I feel much faster and and more powerful overall.</p> <p><b>Fit's Tip:</b> If your gym has them, you can use a <a href="http://www.swimoutlet.com/product_p/2029.htm" target="_blank">kickboard</a> to help your torso stay afloat. It'll help you concentrate on just kicking your legs. </p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1835375#comment Fit Tip Fitness kicking lap Swimming Tue, 05 Aug 2008 12:00:00 -0700 FitSugar http://www.fitsugar.com/1835375 http://www.fitsugar.com/1815997 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/31_2008/rep.jpg" alt="" title="" class="left image preview" height="438" width="300"></span>When I'm <a href="http://www.fitsugar.com/tags/get+lifted" >lifting weights</a>, doing <a href="http://www.fitsugar.com/tags/push-up" >push-ups</a>, or working on <a href="http://www.fitsugar.com/878452" >lunges</a>, I tend to lose track of my repetitions. You too? Then try counting out loud next time. Not only will it help you remember how many you've completed (and how many you have left), but it's incredibly motivational. I feel like my own cheering squad. It also helps me remember to inhale between each repetition (instead of unintentionally holding my breath). I count loudly if I'm at home, but if I'm at the gym, then I just whisper. Try either counting forward (1, 2, 3 . . . ) or backward (15, 14, 13 . . . ). Experiment with both ways to see which you like best.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a><br /> <br></p> http://www.fitsugar.com/1815997#comment count repetitions out loud Fit Tip Fitness motivation Fri, 01 Aug 2008 12:00:00 -0700 FitSugar http://www.fitsugar.com/1815997 http://www.fitsugar.com/1819821 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/0/6066/31_2008/bandana.jpg" alt="" title="" class="left image preview" height="306" width="350"></span>After reading my post about <a href="http://www.fitsugar.com/1791147" >soaking your hair before a workout</a>, a friend of mine shared a similar stay-cool tip that I just have to pass along.</p> <p>When hiking, playing tennis, or participating in other warm-weather activities, try soaking a <a href="http://www.fitsugar.com/166349" >bandana</a> in ice water and wearing it as a headband. That way you can stay cool and show off some hippie-chic style. Or, if it's really hot, try rolling up a few ice cubes in your bandana and tying it around your neck, situating the ice at your back so the cool water trickles down. If you're near a cooler, you can even keep rewetting and reicing the bandana throughout the day.</p> <p>One caveat: Although wetting your hair or tying on an ice-cold bandana can help you stay cool, it's no substitute for actually drinking water, so don't forget to hydrate!</p> <p><a href="http://gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1819821#comment bandanas Fit Tip Fitness icy bandana stay cool summer Wed, 30 Jul 2008 03:00:00 -0700 FitSugar http://www.fitsugar.com/1819821 http://www.fitsugar.com/1783333 <p>If you run for fun or just to stay healthy, you probably aren't too concerned about how many miles you rack up, but you should be. Not to brag to your friends and family, but to help figure out when you need to purchase new shoes. You should be springing for new sneaks after you've completed between <a href="http://www.fitsugar.com/1717672" >300 and 400 miles</a>. </p> <p>Here are some ways to keep track:</p> <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/31_2008/run.jpg" alt="" title="" class="right image preview" height="363" width="300"></span> <ul> <li>Wear a <a href="http://www.fitsugar.com/67325" >pedometer</a>. About <a href="http://www.thewalkingsite.com/10000steps.html" target="_blank">2,000 steps is equivalent to one mile</a>. Keep track of your miles each week by writing them down in a <a href="http://www.fitsugar.com/912544" >fitness journal</a>.</li> <li>Use an iPod Nano and the <a href="http://www.fitsugar.com/61750" >Nike + iPod Sports Kit</a> to track your mileage per workout. Then you can upload your data to the <a href="http://www.fitsugar.com/383634" >NikePlus.com</a> website, and they'll keep track of your mileage for you.</li> <li>Run on a track. It's easy to know how much you've run since four laps equals one mile. Jot down your mileage each time you run.</li> <li>If you like to run outside but aren't sure how long your favorite neighborhood route is, use <a href="http://www.fitsugar.com/1558821" >Google Maps Gmaps Pedometer</a> to help you figure it out.</li> <li>Use another techy device like a <a href="http://www.fitsugar.com/553053" >handheld GPS</a> or <a href="http://www.fitsugar.com/920570" >watch/heart rate monitor</a> that has a mileage feature to figure out the distance you've traveled per run.</li> </ul> <p><a href="http://www.gettyimages.com" target="_blank">Source</a></p> http://www.fitsugar.com/1783333#comment Fit Tip Fitness mileage Running Tue, 29 Jul 2008 03:30:00 -0700 FitSugar http://www.fitsugar.com/1783333 http://www.fitsugar.com/1799850 <p><span class="inline left"><img src="http://images.teamsugar.com/files/upl1/1/12981/30_2008/run_0.jpg" alt="" title="" class="left image preview" height="412" width="300"></span>One of my running goals is to run a little faster and I've found that when I run outside alone, I'm not that motivated to push myself. When I run with someone else, whose pace is slightly faster than mine, it totally encourages me to kick it up a notch and keep up. So if increasing your speed is something you want to do, find a running buddy who'll give you that extra push.</p> <p><a href="http://www.gettyimages.com" target="_blank">Source</a><br /> <br><br /> <br><br /> <br><br /> <br></p> http://www.fitsugar.com/1799850#comment Fit Tip Fitness increase speed run with someone faster Running Mon, 28 Jul 2008 04:30:00 -0700 FitSugar http://www.fitsugar.com/1799850