FitSugar

Saddlebags Be Gone

FitSugar — Fri, 15 Feb 2008 02:30:00 -0800

We all have our problem spots that we would love to alter, from love handles at the waist to the dreaded saddlebags at the upper thigh. I sometimes refer to them as my "lower love handles" because I really don't like the word saddlebag. Gravity has a way of shaping our bodies as we age, but there are a few ways to battle those dreaded saddlebags. Check out these ideas.

I'm sorry to say, but there isn't one secret magic saddlebag erasing exercise out there. Along the same lines, doing exercises that only focus on your bun and thigh area won't work either. Instead, focus on losing weight overall. Doing cardio like running, biking, and using machines will help you burn calories so your entire body can become more lean.
Eat a healthy diet and watch your calories. Check out Fit's Calculator to see how many calories you should be consuming a day. Remember though, that your daily intake should never go below 1200 for women and 1800 for men.
Do strength training exercises to tone all your muscles. Definitely work on moves that target your hips and butt like lunges and squats, or check out this 4-Minute Booty Workout. Also, don't forget to tone your abs and upper body too. Toning all your body parts will make you stronger and leaner overall.
Don't waste your money on cellulite creams. I'm sorry to say, but they won't do much for your saddlebags.

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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.

5 Stretches: After a Run

FitSugar — Tue, 14 Aug 2007 13:30:00 -0700

We all know how important it is to stretch out our muscles, especially after a run, so here's a series of five stretches I like to do.

Kneeling Hip Flexor Stretch - From a Down Dog position (this is a great stretch for your calves too), step your right foot forward between your hands. Lower your left knee onto the ground (make sure it's a padded surface - fold up a towel or use a thin block if you're on bare floor). Bring your hands to your front knee, pressing your shoulders back to increase the stretch in the front of your left thigh.

Take 5 or more deep breaths, then plant your hands down, step your right foot back, then step your left foot forward and do the other side.

Hamstring Stretch - Once again start in a Down Dog, then step your right foot forward about halfway between your hands and feet, so your feet are about 3 feet apart. Keep your torso low, and walk your hands back toward your feet. Place your hands on your front leg, ankle, or if you can reach, place them on the ground. Try to keep your front leg straight to stretch your right hamstring.

Stay for 5 or more breaths, then plant your palms, step your right leg back, then step your left leg forward and do the other side.

Want to see the 3 other stretches? Then read more

Hip and Inner Thigh Stretch (Butterfly) - Sit on the ground, bend your knees and bring the soles of your feet together. You can use your elbows to press your knees down towards the ground to stretch out your hips even more. Stay here or fold forward to increase the intensity. You can keep your hands on your feet or reach your arms straight out in front of you. Take 5 or more breaths.
Hip and Hamstring Stretch (Head to Knee pose) - From Butterfly pose, keep your right knee bent and straighten out your left leg. Press the sole of your right foot against your left inner thigh. Fold over your left leg, trying to keep both shoulders parallel with the ground. Stay for 5 or more deep breaths. Then lift your torso up, straighten out your right leg, bend your left knee, and do the other side.
Double Hamstring Stretch (Seated Straddle) - From a seated position, straighten out both legs in a straddle (or "V") position. Place your hands on the ground in front of you and start to walk them out away from your hips. Try doing this pose with different distances between your legs - it will change the position of where you feel the stretch. Stay in each for 5 or more breaths.

Try this sequence the next time you go for a run. If I do these 5 stretches, I'm never sore the next day. If you feel really inflexible the first time you try them, just keep at it. Your muscles will respond and begin to lengthen and stretching will get easier. Who knows you may actually start to enjoy stretching!

Yoga for Fertility

FitSugar — Thu, 26 Jul 2007 12:30:00 -0700

I call it the conception conundrum. As women, it seems like we spend much of our adult lives trying NOT to get pregnant, and if we have trouble conceiving when we do decide to start a family, it feels like an evil cosmic joke. Getting pregnant when you finally decide you are ready to become a mom can be more complicated than just forgoing the birth control.

In these situations, there is the medical route, which can be very expensive, invasive and doesn’t always work. Since people think of these practices (like IVF) as the last resort, many want-to-be moms are turning to alternative practices to optimize their chances of getting prego, such as acupuncture and Fertility Yoga classes.

Is there scientific proof or research that these alternative therapies work? To find out read more

There's really no hard scientific evidence that these methods are effective, but if you had your heart set on having a baby, wouldn't you try anything and everything? After talking to many of my mom friends, I would say that there is a lot of anecdotal evidence that supports these alternative routes. Some women have had great success, and doctors think it may have to do with how these practices stimulate reproductive organs and increase blood flow to their hips and pelvis.

Yoga and acupuncture also help to reduce stress. If a person is worried or anxious, it can have an effect on your hormones and ovulation - remember how stress can affect your period? Plus these hopeful women are constantly being bombarded by questions from friends and relatives asking "What's wrong? When are you having a baby?" Yoga classes and acupuncture sessions can give them a break from thinking about it, and the relaxation can hopefully have a positive affect on their bodies.

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Stretch Those Tight Hips and Lower Back

FitSugar — Fri, 20 Jul 2007 04:00:00 -0700

Chances are if you are reading this, you have the ever popular "office job" that involves sitting at a desk for 8 hours a day. This can wreak havoc on your precious body creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like 2 for the price of 1.

If you can, try and take a break during work to do this hip and lower back stretch sequence. Go through the sequence on one side and then start from the beginning and do the other side. All these yoga poses have been explained previously, so if you want to know how to get into them, just click on the link.

1 - Sit on the floor, bend your knees, bring the soles of your feet together (take off your shoes) and come into Butterfly. This pose is great because it stretches both hips at the same time. Press your elbows against your legs to feel more of a stretch in your inner thighs.

To feel the stretch in your lower back, start to lean your chest out forward and walk your hands out in front of you. Stay here for 5 or more breaths.

Want to see the rest of the sequence? Then read more

2 - Now swing your left leg back behind you, keeping your right leg in front. This is called Pigeon and it's probably one of my favorite poses. It feels great on your lower back and you can really focus on working one side at a time. This is great considering one hip is usually much tighter than the other (usually your non-dominant leg).

This pose feels so amazing to me that I like to hang out for a few minutes on each side to really concentrate on deeply opening my right hip. If you don't have much time, then you can just do 5 breaths.

3 - Now ever so slowly and gently, swing your left leg in front of you, bringing your left inner thigh against the sole of your right foot. Lean your chest straight over your left leg, and walk your hands out towards your left foot, coming into Head to Knee pose.

Try and keep reaching your forehead out towards your left foot, elongating your spine. Relax your shoulders away from your ears and stay here and breathe for at least 5 breaths. This pose works your hips, lower back, and hamstring.

4 - For the last pose called Double Pigeon, keep you right knee where it is and bend your left knee. Stack your left ankle on top of your right knee, and your left knee on top of your right ankle. You want your shins to be parallel, with the left on top, and if you are doing it right, when you look down, you'll see a little triangular shape that your legs have made.

Try to keep your ankles and knees stacked one on top of the other and flex your feet. Stay seated and if it feels okay, bring your hands out in front of your shins and start to walk your hands out. Stay here for 5 or more breaths, relaxing your shoulders and the muscles in your face.

Now you're ready to do the other side. Come back into Butterfly once again and see if you can get a little deeper into the pose. Then keep your left leg where it is and swing your right leg back, coming into Pigeon. Then move into Head to Knee pose, and then Double Pigeon. After this sequence, your hips and lower back will thank you.

Strike a Yoga Pose: Warrior 2

FitSugar — Tue, 24 Apr 2007 03:30:00 -0700

You can't go to a yoga class and NOT do this pose. It's called Warrior 2 and it's great for opening tight hips and shoulders and strengthening quads, calves, and shins. It also works your core muscles, because when you're in this pose, you really have to concentrate on elongating your spine and drawing your belly in.

You can get into this pose from Downward Facing Dog. Step your right foot forward between your palms, and come into Warrior 1.
After creating a strong base with your feet and lower body, open your hips, arms, and chest, coming into Warrior 2. Ideally you want your front thigh to be parallel to the ground, and your right knee directly over your right ankle.
Press into the outside edge of your left foot to prevent from collapsing into the arch of your foot. Make sure your shoulders are stacked directly above your pelvis.
Once you've checked yourself for correct alignment, you can gaze passed your right fingertips. Hold for 5 or more breaths, return to Downward Facing Dog before stepping your left foot forward for the other side.

Fit's Tips: Just so you know, when I first learned this pose, I couldn't stand it because it was so hard to hold. My thigh muscles burned after 2 breaths. As you practice it more, you'll build strength in your legs, and you'll really feel your hips beginning to open. Now I can't get enough!

The Hula Chair

FitSugar — Sun, 11 Mar 2007 08:00:00 -0700

Check out the Hula Chair. Basically, you plant your feet flat in front of you, press the button, and start moving your hips and core in a circular motion.

The makers say it will improve your balance and coordination as it gently aligns your spine and improves blood circulation. You'll love how it feels as it works out your abs and mid-section. They say it is a great way to warm up for any activity.

Hmm, you could spend $199.95 on this ("operators are standing by 24 hours a day"), or buy 3 regular hula hoops from Wham-o for just $14.95. Then you can hula hoop with some friends, and for only $5 each.

YOGA CHALLENGE: Goddess

FitSugar — Thu, 01 Mar 2007 12:00:00 -0800

Are your ready for the next Yoga Challenge? The last one, Eagle pose, was all about balance, and this one is all about power and strength. That's why it's called Goddess.

Not only does this pose make you feel strong and beautiful, it helps to open your chest and hips. It also works your hamstrings and calves and the muscles in your gorgeous booty. When you strengthen the muscles in your thighs and lower legs, it helps to strengthen your knees as well. This pose involves your entire body, which is why I love it.

Be sure to get a friend to snap a picture of you doing it. Then go to THE YOGA CHALLENGE Group. If you're not a member yet, just click on the word "Subscribe," on the left-hand side. Then to post your picture, click "Create & Share," and then click on "Blog." Write a title, some keywords, upload your picture in the body (add some words if you want) and then click "Submit."

Here's how to get into Goddess:

Begin at the front of your mat in Mountain pose.
Step open to the right, so there are about 3 feet between your toes. Turn your heels in.
Bend your knees and squat down, eventually bringing your thighs parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
When you're ready, lift your arms up, bending your elbows so they are at 90 degree angles, opening your palms away from you.
Stay here for 5 breaths, or more if you love it.

I can't wait to check out It's a STRETCH and see your amazing pictures.

Strike a Yoga Pose: Downward Facing Dog

FitSugar — Wed, 14 Feb 2007 10:00:00 -0800

We've reached the last pose in the Sun Salutation A. Downward facing Dog, or Down Dog as I usually call it is one of the toughest poses to hold in yoga. It works every part of your body, and when you first begin to do yoga, you have a hard time holding this pose for more than 2 breaths. After you practice for a while, you'll build up the muscles and strength in your arms to hold yourself up, and then Down Dog actually becomes somewhat of a resting, relaxing pose.

This pose strengthens all the muscles in your arms, but could put strain on your wrists. You can prevent wrist pain by shifting weight into your fingertips, to take the weight off the heels of your palms.

You can also work your core muscles in this pose, by pulling your navel to your spine, and breathing into your ribs. You'll really feel a stretching in your hamstrings, calves and Achilles tendon. It's an all-around total body pose, which is why it's one of my favorites.

Here's how to get into it.

Fit's Tips: You can definitely work on holding this pose for longer to build and tone the muscles in your arms, upper back and shoulders. This is a great stretch to do after a run because it lengthens the backs of your legs, and if you bend your knees slightly, you'll feel a release in your lower back. While this pose may seem taxing at first, it will soon become your rest pose. So practice up!!!

Strike a Yoga Pose: Pigeon

FitSugar — Tue, 30 Jan 2007 09:34:09 -0800

Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.

Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.

There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.

But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.

Want to know how to get into it? Then read more

Start in Downward Facing Dog. Step both feet together and bring your right knee forward between your hands.
Stay here, with your hip all the way in towards your left hip.
If it's easy, and your hips are more open, you can inch your right foot away from you. Make sure your left hip is still pointing down towards your mat - if it starts to open up towards the ceiling, draw your right foot back in.
You can stay here or walk your hands out in front of you, allowing your torso to rest on your front leg.
Stay here and breathe into any areas of tightness and tension for 5 breaths, or as long as you'd like.
When you're ready switch to the other side, do it very SLOWLY - your legs are going to feel really weird.

Fit's Tips: I like to get into this pose and work each side separately for about 5 minutes each. Obviously adjust the time if it becomes too intense for you - but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. I swear - after doing both sides, you'll be walking differently. Try it and see what I mean.