FitSugar -- Healthy, happy you.

Stretch It: Ankle Rolls

FitSugar — Wed, 23 Jul 2008 16:00:00 -0700

I love a dynamic warmup, even more for feet. Before running, hiking, or dancing, it's a good idea to prime your feet and ankles for moving with a simple circular motion. Add these rolls to your warmup routine. Do at least 10 in each direction with each foot. Follow up with some toe walking and some heel walks. Then add a little calf stretch and your feet will be ready to move.

Get Flash to see this player.

Music: "Toes" by Norah Jones

No Equipment Necessary: Two-Minute Headstand

FitSugar — Tue, 17 Jun 2008 14:30:00 -0700

So you've never tried a headstand in your life or you can't balance whatsoever. That's OK. This exercise is all about working your shoulders and upper back and doesn't have much to do with balance. You can do it against a wall so you don't have to worry about falling over, and you can focus all your attention on working your muscles. You'll be feeling this one tomorrow, for sure.

Get Flash to see this player.

Music: "Salva Me" by Libera

It's important to take this exercise one step at a time. Once you master each step, you can move on until eventually you're balancing upsidedown and holding the headstand on your own. For a detailed description of how to conquer this headstand

Couch Time: Scorpion

FitSugar — Thu, 12 Jun 2008 04:30:00 -0700

Since I run a lot, my hip flexors and lower back get really tight, so I love stretches that focus on opening these areas, such as Scorpion. This is actually a yoga pose that's a balancing backbend. It feels amazing on the front of your body and your spine, but it's a really difficult pose to get into, let alone hold long enough to get a good stretch. You can do it using a ball, but here's another way using a couch.

Get Flash to see this player.

Music: "Field of Green," by Careless

To give it a try

Stretch It: Chest Opening Spinal Twist

FitSugar — Thu, 05 Jun 2008 11:00:00 -0700

I feel that no matter what you do, everyone can benefit from twisting and stretching their spines. Here is a wonderful stretch that will seriously open your chest, too.

Get Flash to see this player.

Music: "Midnight Drive" by Phillip Emanuel

For a detailed description of how to get into this stretch

Push-Up Variation: T Push-Up

FitSugar — Tue, 20 May 2008 14:30:00 -0700

I am a huge fan of push-ups since they strengthen your upper body and core beautifully, and they require no equipment whatsoever. Regular push-ups can be tough to do all in a row (and pretty boring too), so here's a variation that lets your upper body stretch in between push-ups.

Get Flash to see this player.

Music: "Ballad For Trio" by The Jazz Mandolin Project

Begin on you hands and knees, with your hands shoulder-width apart, and your knees underneath your hips.
Keep you arms straight as you straighten out your legs behind you, coming into plank position.
As you inhale, bend your elbows as you lower yourself down into a push-up (with control), keeping your body parallel to the ground.
Exhale to straighten your arms and lift your right arm straight up over head, making a T-shape with your body.
Inhale to place your right palm back on the ground and lower into a push-up.
Exhale to straighten your arms and lift your left arm up overhead.
Inhale to place your left hand back on the ground and lower into a push-up.
Continue this exercise, repeating a equal number of times on both sides. Try to do at least five on each side. As you get stronger, you can work your way up to 10 on each side.

Stretch It: Side Bends on Your Knee

FitSugar — Thu, 08 May 2008 11:00:00 -0700

I just discovered a great variation to the oh-so wonderful side-bend stretch. If you bend one knee and take turns leaning your torso to both the right and left sides, it helps to target that area even more so it'll feel so amazing that you won't want to stop. Check out the video to see how it's done.

Get Flash to see this player.

Music: "Wishing" by John Herberman

If you want a little bit more description, then

Yoga Video: Warrior Triangle Sequence

FitSugar — Thu, 24 Jan 2008 14:30:00 -0800

Want to strengthen your quads and increase flexibility in your hamstrings and hips? Try this sequence of standing postures. It's great for runners, skiers, riders, and cyclists as a warm up. Hold each posture for longer than five breaths to open and strengthen even further.

Get Flash to see this player.

Want to know the names of the postures in the sequence? Then

In Case You Missed It: FitSugar Exercise Videos

FitSugar — Wed, 02 Jan 2008 09:30:00 -0800

Now that the holiday season is officially over, you may be looking for some new ways to get exercise back in your life. Or if you did not falter during the party season here are a few FitSugar videos to help you spice up your exercise routine. Just in case you missed these quick and easy videos the first time around, here are five FitSugar exercise videos for you to try!

Short, Sweet and Complete Abs: Everyone should have a strong belly and this workout will get you strong. It works all abdominal muscle layers, get ready to work it!
Four Minute Booty Workout: The name pretty much says it all. Focusing on your back side for four minutes will pay off. Personally, I like doing two reps of this workout.
Mini Boot Camp: Work your entire body using this video with absolutely no props or accessories needed. Get ready for a bunch of exercises that work multiple body parts simultaneously with simple moves.
Starter Arms: It is always time to get to work on those arms. Swimsuit and tank top season are just around the corner and this video will help you get some sexy shoulders.
Tone Your Love Handles: A video dedicated to whittling your waist. While you really can't spot reduce you can spot tone. Full of twisting moves and ab variations, this video is four minutes of fun!

Yoga Video: Fierce Sequence

FitSugar — Fri, 16 Nov 2007 10:15:00 -0800

If you love squats, hiking, climbing stairs, and other exercises that make your thighs and buns burn, then this is the sequence for you. It starts with Fierce pose, which you'll recognize from Sun Salutation B, and moves on to some variations that are sure to strengthen your lower body.

Get Flash to see this player.

Music: "Devata" by Material

Yoga Video: Stretch Those Hips and Hamstrings

FitSugar — Fri, 02 Nov 2007 09:30:00 -0700

Need to open up and stretch those tight hips and hamstrings? Not only is this a wonderful sequence to start out with before moving onto deeper poses like backbends, but it's also a great way to warm up before or after a run, hike, or bike ride.

Music: "Om Namo Narayana" by Deva Premal

By the way, I'm wearing the Simplicity Pants made by be present. I love the way they feel when I practice. They allow me to move freely and they wick moisture from my skin so I stay dry.

Get on the Ball: Forearm Stand into Scorpion

FitSugar — Thu, 25 Oct 2007 15:15:00 -0700

Getting into Scorpion pose from Forearm Stand requires incredible upper body strength, a flexible back and good balance. If you use an exercise ball, it makes this pose so much easier to get into.

Music: "Deva Loka" by Drala

If you want a more detailed description

Get on the Ball: Advanced Camel

FitSugar — Thu, 06 Sep 2007 02:30:00 -0700

I love backbending poses. Stretching through the front of my body makes me feel so open and alive. I always feel so energized afterwards.

One of my favorite backbends is the Camel. It feels amazing on its own, but if you do it with an exercise ball, you can stretch your spine even further. Just place the ball against a sturdy wall, arch back, place your hands on the ball and walk them down. You can even work on getting the crown of your head on the ground, which is a great prep for an advanced backbend called Thunderbolt. Check out this video to see how to get into it.

Music: The Calling by Pressure Drop

Exercise Video: The Clam Series

FitSugar — Tue, 21 Aug 2007 11:45:00 -0700

Having a shapely tush is always in fashion and that is why the Clam Series of exercises is a perennial favorite. In this efficient, short series you will be working your upper outer thigh and your low glutes - I call this the panty line muscle group.

So lie on your side and get ready for the Clam!

Get Flash to see this player.

Fit's Tip: Make sure to stretch your low glutes after doing the Clam with the figure 4 stretch. Work the muscles, and then stretch them so they become firm but stay flexible.

Get on the Ball: Backbend

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

It is no secret that I love working out with an exercise ball. Not only do I use a ball for core work, but one also makes a great yoga prop too. An exercise ball can support you in many stretches - like the wheel, aka backbend.

Since the backbends can sometime feel too intense, using an exercise ball as support can help you learn the pose. Plus it is just a great stretch for the front of the body!

Watch this video to see how to use the ball for your backbend.

Want some specifics on how to backbend with a ball? Then

Pilates Stretch: The Mermaid

FitSugar — Wed, 27 Jun 2007 04:00:00 -0700

The Mermaid is one of my favorite of all Pilates stretching series. It really stretches out the upper body in such an elegant fashion and is really great for opening up the chest.

Follow along and mirror the movement (do as I say, not as I do - just like Pilates mat class with the instructor facing the class).

Helpful Hints:

If the position bothers your hip, ankle or knee you can lengthen your back leg out to the side. Begin by stretching toward the leg that is stretched out to the side.
To see more detail on the "Z" leg position read this definition with photo. It will surely help.
To protect your knee, place the top of the foot on the ground and not out to the side.
Keep the motion fluid and don't jam into any of your joints.
When side bending toward your back leg, think of reaching on the high diagonal rather than down toward your knee. This should help keep pressure out of your knee.
When circling your arm around look at your hand as it circles this will increase the upper body stretch.

music by Benny Benassi

Yoga Video: Sun Salutation B

FitSugar — Thu, 21 Jun 2007 12:30:00 -0700

In honor of the summer solstice and the first day of Summer, let's do Sun Salutation B. This video will walk you through the entire sequence once, but I definitely recommend doing it about 5 times. That way you'll give your body a chance to warm up and stretch out.

Music: Solar Spirit by Asiatronic

Fit's Tips If you don't have much time, but still want to do a short yoga session, do 5 Sun Salutations A's and 5 Sun Salutation B's. It's the perfect warm up to begin your day or before a run.

Exercise Video: Mini Boot Camp

FitSugar — Wed, 13 Jun 2007 12:30:00 -0700

Looking for some moves to add to your workout? Moves that don't require any props or accessories, just a healthy "can do" attitude?

Well here's 6 minutes worth of moves that work your legs, arms, and abs. These are whole body, multitasking moves. You get some serious bang for your buck here. Add this workout into your routine and use it to split up time on a cardio equipment, or after your run. So the routine would go something like this: 10 minutes on the treadmill, mini boot camp, 10 minutes on elliptical, mini boot camp . . . you get the idea. Try it out and let me know what you think.

There is an isometric crab at the end of the video, if you feel you heart rate is still high you should hold off since the abrupt stop in motion is not the best for your heart.

There are a few tips, to see them just

Yoga Video: Sun Salutation A

FitSugar — Mon, 07 May 2007 04:00:00 -0700

I know I've already described Sun Salutation A to you, but seeing it in action makes it much easier to learn, so follow along with me.

It's a great warm-up for running or biking, or a gentle way to wake up in the morning so you can ditch your usual cup of coffee (OK, well, maybe not, but it's worth a shot).

Music: Transform by T.J. Rehmi

4 minute Booty Workout Video

FitSugar — Tue, 17 Apr 2007 10:19:21 -0700

Springtime is upon us and so are mini skirts and hot pants. Swimsuit season is just around the corner, so it is time to start toning the booty area. For me, a toned backside is really great for all season, but soon we will be showing more of it so let's get down to business.

Here is a 4 minute exercise video for you to try.

I will have the printable gym version ready for you all tomorrow, since I have never seen someone working out with a laptop at the gym.

Here are a few tips:

Use a soft mat when performing the first 3 exercises - be nice to your knees.
In Charlie Chaplin really pull your abs away from the floor and your hand. This will help keep your low back muscles relaxed to ensure more work in your glutes - which is what we want, right?
Bridge with your legs in parallel (heels in line with sits bones) and your heels close to your booty (this will make the hamstrings work less and the glutes more). You can use a small ball or a pillow between your knees to get the inner thighs more active too.
Read this post You don't know SQUAT for more on the technique of Squats.
For Plié Squats and Lunges remember to not tuck your pelvis under and you'll be golden.

REMEMBER: If a move hurts or feels weird, try the motion smaller. If the move still feels weird, stop and try it again in a couple of days.

Click here for: Take it to the Gym -Print out of the video.

Starter Arms: Exercise Video

FitSugar — Thu, 08 Mar 2007 12:00:00 -0800

Here is the third installment of the Test Case series: Starter Arms. This video is all about toning the upper arms to get you ready for springtime tank tops.

You will need a set of 5 to 8 pound dumbbells. If you don't have weights experiment with soup cans or full water bottles. Try to do this every other day for 2 weeks and see if your arm tone changes. Consider it an experiment or a challenge.

Some of the exercises are done with just one weight, but experiment and see if you can handle using both. Feel free to repeat the series once or twice.

Why not print this chart out to take these moves to the gym.

Tone Your Love Handles: Exercise Video

FitSugar — Sat, 10 Feb 2007 04:00:00 -0800

This video is all about toning up your love handles. Yep - just in time for Valentine's Day. While you may not be able to pick and choose the body parts where you lose fat, you can spot tone an area. To lose weight at your waist you need to commit to a cardio workout plan which will help you lose fat all over. Toning up the muscles under those love handles will both strengthen your core and give you a firmer look through your waist.

So give a little love to your love handles; I am sure they will enjoy the attention. There is now a printer friendly version of the love handle workout so you can take it with you to the gym.

Short, Sweet and Complete Abdominal Workout Video

FitSugar — Mon, 29 Jan 2007 14:35:00 -0800

How about those abs? If you are bored with your ab routine, or if you neglect your middle, here's a workout for you to try.

This video is made for you to play while you do the the exercise. Think of it as a quick little workout with a voice leading you along and a counter in the lower left hand corner counting down your reps.

So don't just watch. Watch and do. Then be sure to work your abs at three days a week. Your belly will thank you for all the attention.

For a few tips, just

Pilates Video: Saw Off Your Baby Toe

FitSugar — Tue, 23 Jan 2007 09:15:00 -0800

Looking for a way to work your abs and stretch your back at the same time!!! I love multitasking exercises like this one with one of the best names in the Pilates repertoire Saw off your baby toe.

Try it. I think you will like it. Plus, it is a great exercise to do in a series with the Twist.

Fit's tip: Remember to really pull yourself back to upright with your abdominals. The more you work your abs, the bigger stretch you will get for your back.

Exercise Video: Work Your Core - Dying Bug

FitSugar — Thu, 18 Jan 2007 10:17:47 -0800

Here's a great exercise for you to try on a foam roller. It is named the Dying Bug. Why? you ask. Well, you kind of look like a dying bug when you do it since you are lying on your back with your limbs moving this way and that.

Watch it and try it. Let me know what you think.

Fit's tip: You can always try it on the floor if you don't have access to a roller or the exercise feels too difficult. The roller, because it is unstable, makes the exercise harder.

Pilates Video: Single Leg Stretch

FitSugar — Mon, 15 Jan 2007 09:35:00 -0800

Here is one of my favorite Pilates abdominal exercises. It is called the Single Leg Stretch and it is just lovely.

Fit's tip: Keep your deep abdominals engaged throughout the entire exercise by pulling your navel to your spine. This scooping action will help keep your low back from touching the ground and will help keep your pelvis stable.

Exercise Video: Hip Flexor Stretch with Foam Roller

FitSugar — Thu, 11 Jan 2007 14:30:00 -0800

Do you run? Do you sit? Do you bike? Do you drive? If you answered yes to any of the questions above, you probably have tight hip flexors. Here is one of my favorite stretches using a foam roller.

Watch it and try it.

If you have a yoga bolster, you can use that instead of a foam roller. The stretch might not be as intense, but it will still be beneficial.

Also, let me know if you have any questions about this stretch. I am always happy to clarify.

Get Lifted: Exercise Band Bicep Curls

FitSugar — Tue, 09 Jan 2007 15:30:00 -0800

Here's another video for you to watch and try. This one focuses on the biceps. I'm looking forward to "tank top weather" coming this spring and summer. It seems like many parts of the country are already experiencing tank top weather even though it is winter. So let's get some buff arms!!!

Keep a look out for more exercise videos coming soon.

Let Pilates Move You: The Twist

FitSugar — Fri, 05 Jan 2007 09:15:00 -0800

The Pilates Twist is a great antidote to any weight gain you might be experiencing in your middle, post holiday season. The Twist will definitely whittle your waist since it targets the abdominals, especially your internal and external obliques.

Watch it, then try it.

You should do The Twist 8 - 10 times on each side.

Back Off! Chest Expansion with a Theraband

FitSugar — Tue, 02 Jan 2007 09:46:12 -0800

Here's another Back OFF! video for you to check out and do. This is a classic Pilates exercise done with a theraband so hopefully you or your gym has one for you to use. You can also try it with 2 or 3 pound hand weights.

You should do 2 sets of 10 repetitions.

It Is Thigh Time: Bridge with Pillow

FitSugar — Tue, 26 Dec 2006 09:02:32 -0800

Here is another IT IS THIGH TIME exercise video. To slim down muscular thighs you need to strengthen the hamstrings and glutes to balance out the overworking quads and IT band. What is great about this exercise is that you can do it anywhere. You just need a pillow (a ball or towel) to place between your knees.

Let me know how it goes by commenting below.

Keep a look out for more exercise videos. New ones are coming soon.

IT IS THIGH TIME: Inner Thigh Work

FitSugar — Wed, 20 Dec 2006 11:15:00 -0800

Here is another IT IS THIGH TIME video. To slim down muscular thighs you need to strengthen the inner thigh after releasing your quads and IT band. This exercise series might remind you of Jane Fonda's work out videos from the 80's, but they've been staples of the Pilates mat repertoire for many decades.

Make sure you are lying on something soft like a thick rug or exercise mat to cushion your hips.

Stayed tuned for more It is Thigh Time exercise videos.

Get Lifted: Dumbbell Side Bends

FitSugar — Tue, 19 Dec 2006 09:00:00 -0800

Dumbbell Side Bends will definitely work to whittle your waist away. Check out this video to see how the exercise is done. Try it next time you are at the gym.

Fit's Tip: If you are inexperienced, you may want to start with less weight and if you are more experienced you may want to start heavier.

Back OFF! Flying

FitSugar — Wed, 13 Dec 2006 08:30:00 -0800

Here's another Back OFF! video for you to check out and do. I call the exercise Flying - it feels a little like doing the butterfly stroke in reverse. If it makes you want to shout "I am King of the World" like Leo in Titanic you wouldn't be the first.

Fit's Tip: When working out your back, add this exercise to the first Back OFF! exercise. That way you are doing a series.

It Is Thigh Time: Roll Out

FitSugar — Tue, 12 Dec 2006 12:00:00 -0800

I have had lots of requests for thigh trimming exercises and I know a thing or two about bulky thighs - having speed skater thighs myself. A lot of factors are at play when it comes to body shape. There is genetics - when I look at the legs of all my female relatives and see many "speed skaters." But the outer part of the quad tends to overwork and the inner part of the leg and the hamstrings tend to be lazy. Evening out this musculature imbalance can help bulky thighs elongate.

So here is the first video in our IT IS THIGH TIME series.

To slim down muscular thighs you need to start by releasing the overworking quads muscles as well as your IT Band. Releasing them with the roller is the most efficient way to do this.

Fit's Tips:

Do not roll over your knee when rolling your quad - that would hurt!
Rolling the IT band can be painful, so call "uncle" when you need to. But my theory is the more painful it is the more you need it.

Keep your eyes peeled for more IT IS THIGH TIME videos.

Back OFF! - Ways to Tone Your Back

FitSugar — Fri, 08 Dec 2006 08:30:00 -0800

There has been a serious amount of requests for back exercises. So allow me to introduce you to - Back OFF! Fit's ongoing series of exercises targeting the back. These moves will be great for toning and strengthening your back, and they'll help with your posture too.

You do need an exercise ball for this exercise, so hopefully you or your gym has one. These balls are really great for working out and stretching.

Keep reading for more Back OFF! videos coming your way soon.

Get Fab Arms: Overhead Triceps Extension

FitSugar — Fri, 01 Dec 2006 16:30:00 -0800

To do an Overhead Triceps Extension you are going to need a Thera-Band. Watch the video to see exactly how to do it.

Hold about two feet of a band with one hand at each end.
Position your right hand behind your head and put the knuckles of your left hand just above your butt, in the center of your back.
Adjust your grip so the band is somewhat tight between your hands.
Keeping your right elbow high in the air (so your arm is in line with your ears) and your left hand is still firmly anchored behind your back.
Straighten your right arm (almost like you are a cheerleader cheering, "Let's go!"), and slowly bend it back down to the starting position to complete one.

Do 10 with your right arm. Then switch so your left hand is behind your head, and your right hand is behind your back. Repeat 10 reps with your left arm.

Do three sets of 10.

Fit's Tip: To make it a bit more difficult, increase the resistance by switching band colors.