FitSugar

Gear Review: Perfect Pushup

FitSugar — Fri, 22 Aug 2008 13:00:00 -0700

One of the random benefits of having house guests is getting to play with the toys they accidentally leave behind. My cousin's fiancé is working on his upper body so he can wow us all at their upcoming wedding. One of the tools in his traveling fitness arsenal is the Perfect Pushup ($40). His forgetfulness was my chance to try this "as seen on TV" gizmo, which meant I did many reps of push-ups.

By gripping the handles, the Perfect Pushup definitely protects your wrists. Since you are also slightly elevated off the ground, you work your center in a different way too and this makes the push-up seem more challenging. Since the discs rotate, you can twist your shoulder joints you press back up to the plank, but trying to keep the discs still emphasizes the core engagement of the push-up. I liked using them, but for $40 bucks (plus shipping and handling) I think I will stick all my push-up variations and wrist stretches. What about you?

If you want to see how everyone's favorite trainer Danny Bonaduce uses the Perfect Pushup, well then just read more.

Get in Gear: The Perfect Pushup

FitSugar — Tue, 18 Sep 2007 02:00:00 -0700

Push-ups are an awesome exercise you can do to tone your upper body, and the best part - you can do them anywhere. Many women I know complain that push ups bother their wrists though, so here's a cool gadget that may help.

It's called the Perfect Pushup ($39.95). It's basically 2 handles on 8" bases that swivel, which allows you to rotate your arms naturally, just as you would do if you were throwing a punch or lifting a dumb bell. The base is rubberized on the bottom, which provides stability, and the handles provide a comfortable place to grip. Since the base is slightly elevated, it'll allow you to get a deeper push up than you could if you just used the floor.

I love that the handles rotate, so you can adjust the angles for your arms. This will enable you to reduce strain on certain areas, and you can also work different muscles in your chest, arms and upper back. This may be a great addition to your home gym.

Fit's Tips: You can also use the Perfect Pushup handles to do yoga, if Up Dog or Down Dog bothers your wrists.

7 Tips For Perfecting Your Push-Ups

FitSugar — Fri, 12 Jun 2009 05:50:00 -0700

When it comes to push-ups, I'm a total fanatic. You can do them anywhere and they work so many parts of your body at once. The only gripe I have with one of my favorite exercises is that it's easy to get it wrong if nobody is watching your form. That can lead to lower back strain or shoulder injuries, and it pains me when I notice people doing push-ups incorrectly at the gym. Here are the tips I'd give most often if I didn't have restraint.

Angle your elbows toward your waist. Your elbows should be on a diagonal toward your waist to avoid shoulder strain. Do your push-ups facing or parallel to a mirror so you're able to see the angle of your arms.
Pull in your abs. Engage your abs and tuck your hips forward to protect your lower back. Turn horizontally to the mirror - if your abs are sagging, there will be a sway in your lower back. You want to avoid that.
Lift your chin: Whether you're doing push-ups on your toes or on your knees, there should be a straight line from the top of your head through your lower back. Achieve the straightness by lifting your chin away from your chest and looking slightly forward.

To see four more tips, read more.

Grip your glutes. Engaging your glutes will help to stabilize your mid-section and will enable you to put more power into your push-ups.
Exhale on your way up. Don't hold your breath! You'll maximize every rep by exhaling as you push yourself up.
Turn your fingertips in just a bit. Place your hands with your fingertips facing forward, and then turn your hands toward each other just slightly. This minimizes wrist strain and is the optimal placement for being able to angle your elbows toward your waist.
Go the full range. Don't cheat yourself by using only a half-range of motion. Your chest should nearly touch the floor at your lowest point; it's much more effective and you'll get stronger more quickly when you push yourself to the fullest.

Source

Celeb Trainer Valerie Waters on Food and Fitting In Fitness

FitSugar — Wed, 16 Dec 2009 05:50:18 -0800

Celeb trainer Valerie Waters, who most of you voted as the Hollywood trainer you most want to work with, is a pragmatist. She began her fitness career with an interest in body building but knows her celebrity clientele often want to look toned rather than muscular. Although she likes to occasionally "hit the steel," she trains to meet her clients' needs.

I was able to ask Valerie some questions in a video chat yesterday, and she definitely likes to talk about food. But who doesn't, really? Valerie is not a nutritionist, nor does she claim to be. She calls herself a food coach and offers some practical and motivating advice when it comes to food. First off, it comes back to pragmatism; Val says eating healthy is about making "wise choices. Sometimes the wise choice is just a better choice. It doesn't mean it is the perfect choice. It's about making the best choice from what is available to you right now." Don't shoot for perfectionism, but know that you can make a change when it comes to food. Val added, "You are one meal away from eating better." A simple saying to inform your daily eating habits.

As a personal trainer, Val knows times around the holidays are hectic. To see how she can help you fit in a workout, read more.
If you cannot make it to the gym, Valerie has come up with a Plan B workout that you can do in 20 minutes in your living room. The workout is a circuit workout to help you get more bang for you buck - getting your heart rate up to burn calories while strength training to gain tone and shape.

If you only have time for a five-minute workout, Val suggests doing each of these multitasking moves for just over a minute:

Squats with upright rows
Push-ups
Step-ups with an overhead press
Mountain climbers with Valslides on your feet

As a trainer, though, Valerie makes it clear that you a daily five-minute workout will not be enough to transform your body or keep you in shape. But during the crunch time of the holidays, something is better than nothing. Stay tuned for more tips from you favorite Hollywood trainer.

Put a Twist on Your Fitness Routine

FitSugar — Mon, 06 Jul 2009 07:30:41 -0700

The range of motion of the human body is amazing, but common strength training exercises often skip twisting motion. For instance squats and lunges only move in two planes, but you can add rotations into your strength training routine. I highly recommend doing so, for twisting is part of staying functionally fit - we twist in everyday life so we should train with twists too. First warm up your spine with some simple twisting motion like with this Pilates move aptly named the Twist, or something a little more complicated like Lying T Dancer. Then add spinal rotations to some basic weight training exercises. To learn how, read more.

Lunges: You can easily add twisting motion to your lunges - both forward and side. Once you have lunged forward, keep your pelvis stable and square and rotate your ribs to both the left and the right and then return to the starting position. Or lunge out to the right, then reach your left hand to your right foot. Return to upright and repeat on the other side.
Ab work: Working your abs with rotation is great for your obliques and your spinal health. If you have an exercise ball, doing abs with a twist is a perfect way to work your obliques. Don't forget the bicycle crunch to work your twist. Or try the seated Russian Twist since it incorporates spinal rotation and you can safely add weight to this exercise using a dumbbell or a medicine ball.
Push-ups: One of my favorite all body exercises, push-ups are perfect for twisting. Try the grasshopper push-up or the push-up with a T.
Planks: You can even add a twist to your planks. Try the elbow plank with rotated knee. The side plank with a twist is another variation to try.

What is your favorite exercise with a twist?

Natalie Coughlin: From the Olympics to DWTS

FitSugar — Tue, 29 Sep 2009 05:50:41 -0700

Last season on Dancing With the Stars, we saw gold medal gymnast Shawn Johnson win gold, and this year we're watching Olympic swimmer Natalie Coughlin compete on land.

She made it through the first week, dancing a salsa with Alec Mazo and wowed us last night with her quick step. Although busy dancing and rehearsing, Natalie took time out of her day to answer a few questions on topics ranging from Pilates to her opinion on the ban on high-tech swimsuits.

To learn what Natalie has to say, just read more.

FitSugar: I have read that you do Pilates. How does this method of exercise help your swimming? Since it is somewhat dance-based, do you think it will help you on DWTS?
Natalie Coughlin: Pilates is an awesome cross-training exercise for any sport because it focuses on functional movement. It relies on strength along with flexibility, which is perfect for both swimming and dance. My two favorite pieces of equipment are the Balanced Body Exo Chair and Pilates Arc. I personally own both, and they make a nice addition to my home gym.

FS: I loved your "I'm a runner" piece in Runner's World. Do you still run regularly? Do you ever participate in road races? Were you able to run before your wedding ceremony?
NC: My first and only road race was the H2O Audio Surf Monkey last month, which was a 5K run on a mixture of sand, cobbled rock, and pier. It was so much fun, although I had no idea how to run on sand or cobbled rock! A few days before my wedding, I got a little overzealous with my running and ended up straining my right obliques, which forced me to take a bit of a break. Oops! I still love running, but I'm currently spending five to six-plus hours dancing every day, so I'm taking a break. I don't think it would be a good idea to add any unnecessary stress to my feet or legs.

FS:Your swimming career has spanned two Olympics, and you're planning to compete in 2012 - how do you maintain focus in training over those four-year periods?
NC: My focus is constantly evolving. I took three months off immediately following the Athens Games and returned to competition with a series of two-day meets throughout the world. The short format of the meets along with the world travel kept me motivated and interested in swimming. After Beijing, I needed a much longer break both mentally and physically because I have been competing for 21 years now! Dancing With the Stars is providing me with an amazing competitive outlet in something so different than my sport.

FSWhat's your favorite core exercise?
NC: I use the TRX suspension system for strength training and I absolutely love the atomic push-up because it's a killer exercise that works your entire core and upper body.

FS: Is your running playlist different from your swimming playlist? If so, how?
NC: Nope! They're usually the same, but it changes depending on my mood. It can be anything from pop, rock, alternative, to hip-hop . . . and H2O Audio's new Interval lets me listen to multiple playlists in the water or while I'm out on a run.

FS: Swimming can be hard on the skin and hair. What are your go-to beauty products postswim?
NC: Oh dear! I love products . . . Pureology for my hair, Kinesys sunscreen for my face/body preswimming, Palmer's Cocoa Butter for my body post-swimming, and Oil of Olay SPF 15 for my face.

FS: How do you feel about the ban on high-tech swimsuits?
NC: I think it's a good idea because our sport can now get back to the swimming and eliminate the distraction of "who are you wearing?" Eliminating zippers and legs is strange because both have been a part of many of the suits for over a decade. Either way, I'm happy.

Back on Track: Order Some New Fitness DVDs

FitSugar — Sun, 09 Aug 2009 03:30:00 -0700

If you're doing the same types of workouts over and over again, the boredom can lead to skipping out on exercise entirely. So before that happens, you've got to mix up your routine a little. One way to do that is to try out some new fitness DVDs. So get online or head to the bookstore and pick up a few new videos. Need ideas? Here are some of my faves:

To see the rest read more.

Class Act: CrossFit Training

FitSugar — Mon, 20 Apr 2009 16:00:00 -0700

When I showed up to meet my CrossFit certified trainer, Sean Murphy, I found myself approaching a co-ed group performing Olympic lifting as part of an ongoing group class. The outdoor facility was as simple as it gets - a group of mats under a weather-protective tarp, a set of monkey bars, a shed for housing basic supplies like jump ropes and weights, and tractor tires resting about. The rugged scene was a far cry from the luxury home of my morning workouts at Equinox, but the fitness element challenged me in an entirely different and refreshing way.

Sean handed me a jump rope to warm up and then took me through the basics of what would make up my workout. In a completely encouraging and noncondescending way, Sean guided me on how to perfect a simple squat (lead with your booty!), challenged me to do the most perfect push-up that brought my chest barely an inch from the ground, and taught me how to do jumping pull-ups. We did a series of stretches for my hips and quads and it was time for the real workout. To see what it consisted of and what I thought, read more.

My workout was scrawled with a piece of chalk on a mat under the monkey bars: 15 jumping pull-ups, 15 deep squats, 15 perfect push-ups, and a 200 meter run, all to be completed three times. He challenged me to do the entire workout in under eight minutes, and that gave me the extra competitive push that always gets me going. This workout is deceivingly simple - I was breathing heavily after round two. I completed my workout in just under seven minutes, but there was ab-work to follow that challenged my core and we finished with some stretching.

This was just a sample of the workouts offered at CrossFit facilities. Sean described how no workout is ever the same, but they always incorporate exercises that build strength and power while increasing endurance. Typically, the workouts last anywhere from 45 minutes to an hour, and after my experience I can see why the CrossFit methodology has so many dedicated followers. I would definitely recommend checking out Boost Athletics (Sean's training business) if you're in San Francisco, and if you're looking for an ever-changing outdoor workout look into CrossFit facilities in your area.

Photo courtesy of Boost Athletics

DVD Review: Shiva Rea - Surf Yoga Soul

FitSugar — Fri, 24 Apr 2009 08:00:00 -0700

I'm a huge fan of Shiva Rea and all her yoga videos, so I was thrilled to hear she had a new video called Surf Yoga Soul ($15). You don't have to be a surfer to enjoy this video, since it focuses on creative movements that open your body and heart, and strengthen your muscles and mind, to help you "surf the power of the life force within you." OK, that might be a little cheesy, but the DVD is great fun.

There are seven segments you can complete at once for a 75-minute workout, or you can choose the ones you have time for and create your own personal workout. One called Agni Namaskar is a challenging variation of sun salutations developed to strengthen the core muscles and the upper body. She takes you through the same series of nine rounds of 12 push-ups that she included in her video Creative Core + Upper Body. My arms and upper back were sore for two days afterward, so needless to say, I loved this part of the video. Another segment called Balance Flow cultivates your balancing skills doing poses such as Warrior 3 and Side Crow, and opens your hips doing stretches such as Extended Pigeon. The other segments include meditation, breathwork, flexibility, and rest (Savasana).

This is one of Shiva Rea's best Yoga DVDs because it's both challenging and creative, and targets every part of the body. My muscles felt the perfect balance of being strengthened, lengthened, and opened. I could see myself doing this video regularly and not getting bored. I definitely recommend this DVD to both beginner and advanced yogis, so if you're interested, you can order it through Acacia.

To see a clip of this Surf Yoga Soul, read more.

Fit Gift Guide: Gym Rat

FitSugar — Thu, 04 Dec 2008 03:30:00 -0800

If someone on your holiday gift list has found a second home in the gym, then it's safe to say you have a gym rat on your giving hands. A buff bod can never get enough fitness accessories, so why not enable their healthy habit with these gift ideas?

Power Block: Help your gym rat get lifted even when he can't make it to the gym. These compact weights take up little space and can replace up to 37 pairs of dumbbells.
Perfect Push-Up: Always striving to get the maximum out of every workout, any gym rat would appreciate this gadget that puts less stress on joints during push-ups while engaging more muscles.
Nike Running Shoe Wallet: Anybody who runs to the gym, likes to travel to the gym relatively empty handed, or wants to avoid the locker room, will appreciate the ease of a shoe wallet. It holds essentials like keys or cards and simply clips on to shoelaces.