FitSugar -- Healthy, happy you.

Home Work: Side Step Down

FitSugar — Tue, 14 Oct 2008 03:30:00 -0700

If you're a runner, you're not alone if you worry about knee injuries. The repetitive movements and constant jarring of your joints are the exact ingredients for runner's knee. Weak thighs are also a contributing factor, so it's a good idea to include strength training exercises that target your lower body. This exercise, called side step down, will build strength in your knees and quads.

To find out how to do it,

Get Motivated: Set One Smaller Goal

FitSugar — Mon, 13 Oct 2008 16:00:00 -0700

If your main goal of exercising is to get healthy overall then that is great. The problem is that it can be hard to measure "overall health," and it can be frustrating if you are plugging ahead and have no proof for all your hard work. Instead, while on your way to optimal health, pick a goal or two that is attainable and measurable. Choose something simple such as being able to run 10 minutes without stopping, lifting heavier weights, or being able to touch your toes, and focus on getting it done. Once you accomplish your goal, reward yourself and start progress toward another small specific goal. Doing so can keep you motivated in your endeavors, and would even work well in taking you through a dreaded plateau.

I would love to hear your new, specific goal. Share it in the comments section below.

Source

Recession Proof Your Pilates

FitSugar — Mon, 13 Oct 2008 10:00:00 -0700

In tough financial times, we all start to trim the fat off our budget. When the monetary trimming comes from your fitness life, be careful. Exercise helps relieve the stress that accompanies uncertain times. Pilates, a mind body exercise, works as a great mental distraction while you're working out, but it can be expensive. Here are a few ideas on how to recession proof your commitment to Pilates.

There are so many great Pilates DVDs out there, and here are my reviews of some so you can read about them before you buy. NetFlix has almost 2,000 Pilates titles available for rental.
Speaking of free . . . you can check out my Pilates videos if you need a refresher on the basics.
Double up! If you have been taking private one-on-one sessions, ask your trainer if she has a client with similar ability who wants to share a session. Duets are generally 40 percent cheaper than privates. Who knows? You might make a permanent exercise buddy.

I have two other suggestions, so

Strike a Yoga Pose: Rotated Triangle

FitSugar — Mon, 13 Oct 2008 05:30:00 -0700

There are many poses that are staples of yoga class, like the standing pose Triangle. It is such a dynamic pose that stretches your hamstrings while lengthening your spine, which makes it perfect for after a run. While Triangle is one of my favorite poses, the twisted variation, Rotated Triangle, used to be very difficult for me. In this variation you revolve your chest to the opposite side increasing the hamstring stretch while twisting your spine. This pose is challenging but definitely worth the struggle.

Sanskrit Name: Parivrtta Trikonasana
English Translation: Revolved Triangle
Also Called: Rotated Triangle

To give it a try

Fit Tip: Keep a Fitness Bin by Your TV

FitSugar — Mon, 13 Oct 2008 03:30:00 -0700

My dog Bonnie 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.

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.

Get Physical: Pick Your Own Apples

FitSugar — Sun, 12 Oct 2008 03:00:00 -0700

When I was little, my family went apple picking every Fall. The crisp autumn weather reminds me of the inclement weather that is just around the corner, so now is the time to soak in the blue sky and sunlight and get physical outside.

Walking through the orchard, searching for trees to pick, is not unlike hiking. Climbing trees in search of the perfect apples is great work for your arms and legs. Plus it's fun! Carrying bags of apples out of the orchard works your arms. Picking your own apples is a workout with a tangible reward at the end — apples and lots of them.

Pack a lunch and you can have a romantic picnic with your honey. Picnicking and picking apples is also a great activity for children of all ages. My nimble 5-year-old is an expert at climbing trees and loves the challenge.

Check out this listing by state of orchards and farms where you can pick your own apples, fruits and veggies.

At a loss of what to do with all your apples? Check out all the apple recipes over at YumSugar.

Bonus points if you tell me in the comments section below what movie the following quote comes from: "How do you like them apples?"

Source

Top Five US Hiking Trails

FitSugar — Sat, 11 Oct 2008 03:00:00 -0700

Fall is my favorite time of year to hike not only because the air is cooler so you don't have to worry about overheating or sweaty feet causing blisters, but mostly because of the gorgeous Fall foliage. According to TrailsTV.com, there are at least ten trails in the US everyone should hike. Here are the highlights of five of their recommendations, listed in no particular order.

Glacier Gorge — Estes Park Colorado
The scenery, wildflowers, waterfalls, and alpine lakes are some of the most beautiful on the planet. It’s a photographer's dream.
The Bright Angel Trail — Grand Canyon, Arizona
If you've never been hiking in the Grand Canyon before, this is the place to start. The Bright Angel Trail is one of the two superhighways of the Grand Canyon, the other being the South Kaibab Trail. Both of these trails are well maintained and offer some spectacular views of the Canyon.
The Tahoe Rim Trail — Lake Tahoe, California and Nevada
The Tahoe Rim Trail is one of the world’s premier trails. It passes through two states (California and Nevada), six counties, one state park, three National Forests, and three wilderness areas.
Half Dome — Yosemite, California
This special spot was an inspiration to Ansel Adams because of its magnificent wildlife, dainty flowers, and towering trees.
Enchantment Traverse — Seattle, Washington
Considered the best hike in Washington, Enchantment offers a super diverse 30 miles. From easy wide flats to steep, rough areas, the hard fought permit is well worth the efforts . . .

To check out the other five trails that make the top ten, check out TrailTV's full list.

Source

Partner Yoga Pose: Double Plow

FitSugar — Fri, 10 Oct 2008 14:30:00 -0700

If you're looking to increase flexibility in your spine and get an amazing neck stretch, Plow pose is just the thing. Sometimes doing it on your own can be a little too intense, so if you do this pose with a friend, you can help support the weight of each other's legs. There will also be less pressure on your neck so you can spend more time in this restorative position.

To find out how to do Double Plow,

Speak Up: Have You Ever Felt Unsafe When Exercising Outdoors?

FitSugar — Fri, 10 Oct 2008 13:00:00 -0700

I live in a pretty safe neighborhood, but that doesn't mean I feel at ease running alone when it's dark. I just feel too vulnerable and have heard too many tales of women assaulted while running alone, so I run with a buddy or stick to a well-populated area.

Also, if I'm trail running or mountain biking, I never listen to music so I can hear what's going on around me. I adopted this rule after visiting the East Coast and being startled on the running trail by an enormous moose. It was pretty frightening for this city girl. So tell me — have you ever felt unsafe, in urban areas or the woods, or encountered any scary experiences while exercising outdoors? If so, share your stories in the comment section below.

Source

The Healthy Runner's Diet

FitSugar — Fri, 10 Oct 2008 12:00:00 -0700

We all strive to eat healthy, but if you're a runner or you do other intense exercise regularly, it's important to make sure you're obtaining enough energy and consuming enough calories so that you can increase your endurance and build muscle. I'm not talking about downing energy bars and protein drinks. I'm talking about real nutrition so here are some tips for a healthy diet from Runner's World.

Eat seeds or foods made from seeds. This includes whole grains, seeds, beans, and nuts. Since they contain the crucial mix of nutrients to grow a new plant, they are packed with protein, essential healthy fats, and antioxidants. These foods will help maintain a healthy body weight and normal levels of cholesterol. Plus, they'll give you energy to work out.
Eat five different colored fruits and vegetables daily. Produce is packed with vitamins and minerals, but fruits and veggies also contain carbs to fuel your runs. These fresh foods are perfect for athletes because they're low in calories and fat, but the fiber in them fills you up. That means you need to eat less throughout your day, which enables you to maintain your body weight. Choose a variety of produce that's rich in color.

For more great eating tips

I Just Did It: Nike Women's Media Summit

FitSugar — Fri, 10 Oct 2008 11:00:00 -0700

Did you know that 18 months of research goes into each pair of athletic shoes with a swoosh? I had no idea about the science behind sneakers until I visited Nike Corporate HQ in Beaverton, OR, just outside of Portland. Nike hosted a Women's Media Summit event to introduce its new cutting-edge (and when I say cutting, I literally mean "cutting" like what one does on the basketball court to quickly change directions) shoe, the Sister One.

This event, where Nike treated a bunch of fitness and design writers to a two-day seminar (workouts included), will be the closest I get to feeling like a Nike-sponsored athlete. I did get meet of few inspirational Nike-sponsored female athletes that I have seen tear it up on the field and court. The six athletes we met were all beautiful; they radiated health and fitness as they were interviewed. Learn from my mistake and know that you never ask a woman in soccer about the health of her knees. Olympian soccer forward Carli Lloyd, who scored the gold-winning goal at Bejing, and Olympic goalie Hope Solo schooled me on that gaffe. I guess it is superstition.

I also learned that hoops player and two-time gold medalist Sue Bird doesn't want to play ball in a "whack looking shoe." If this point guard doesn't like the look of her kicks, she has trouble playing ball. Kinda like a sporty spin on "your are what you eat," but more "you play what you wear."

To see more about deep shoe research,

Luna Sport Moons: For Long Workouts

FitSugar — Fri, 10 Oct 2008 10:00:00 -0700

If any of you are training for a marathon, or you just love running long distances for fun, you're going to need more than your trusty sneakers and your tunes to keep you going. To move you need energy and fuel, and if you're on the move for over an hour you'll start to run out of juice. Carrying around food will just weigh you down, and you most likely won't have the appetite for it anyway. So Luna, the makers of those energy bars we all love, has created the first organic energy electrolyte chew designed for women, called Luna Sport Moons. These chews were designed for female endurance athletes: cyclists, runners, skiers, mountain bikers, triathletes, and hikers.

To hear more about Luna Sport Moons,

Which Type of Exercise Have You Been Neglecting?

FitSugar — Fri, 10 Oct 2008 04:30:00 -0700

Moving your body at least three times a week is a wonderful goal to have. It'll help you lose weight or maintain your current weight, it gives you energy, helps you sleep at night, strengthens your immune system, and improves digestion. When you exercise, you want to make sure your weekly routines include three things: cardio for burning calories and working your heart and lungs, stretching to prevent injury and increase flexibility, and strength training to tone your muscles. I know it's tough to include all three all the time, so tell me . . .

Which Type of Exercise Have You Been Neglecting?

Cardio

Flexibility training

Strength training

Stretch It: Wall Side Stretch

FitSugar — Thu, 09 Oct 2008 15:10:00 -0700

So maybe this stretch looks like some lame robotic dance move you'd see in the 80s, but it's actually an amazing stretch for the sides of your body. It's especially good the day after an intense core workout when your abs are so sore it hurts to laugh. This stretch is best done right in front of a wall.

To learn how to do this stretch

Speak Up: What's Your Proudest Moment?

FitSugar — Wed, 08 Oct 2008 14:30:00 -0700

Recently when I was writing about Matt Damon and his triathlon, I reminisced about my own completion of a triathlon — though I did the whole thing on my own! I'm very proud of a lot of my fitness accomplishments, the triathlon being among my proudest moments, but I would have to say that my favorite achievement was just simply becoming a runner.

Years ago, I refused to run. I despised it because my endurance was not up to par and I could only run a few minutes before getting totally winded and I just hated it. After much practice and patience, I am now able to run miles on end and it feels great. Have you had a proud fitness moment? It could be as big as completing a marathon or something small such as joining a gym. Speak up and share your proudest health and/or fitness moment and maybe you'll motivate someone to reach their goal, too!

Source

One Exercise Session Boosts Big Health Benefits

FitSugar — Wed, 08 Oct 2008 12:00:00 -0700

If you are having a hard time getting on the exercise bandwagon then you'll be excited to hear about recent news reported by Reuters. New research has found that a single bout of exercise helps obese individuals boost their body's fat-burning rate and improve their metabolic health. This means that just one 90-minute sweaty trip to the gym can have a big benefit, and hopefully that single trip will leave you feeling so good that you'll be eager to go back for more. Even if you aren't currently overweight, think about the fact that if only one exercise session does wonders for your health, imagine what adding daily activity to your lifestyle will do.

Are You Exercising Enough?

FitSugar — Wed, 08 Oct 2008 09:00:00 -0700

The American College of Sports Medicine and the American Heart Association are interested in getting you fit and healthy. They are so interested in your fitness life that they have created exercise guidelines and just updated them, mostly by adding more exercise for teenagers and kids. Not much has changed, but take this quiz to see if you're exercising up to the federal standard.

Source

You Asked: What Gives With Women's Bikes?

FitSugar — Wed, 08 Oct 2008 05:30:00 -0700

You're asking and I'm answering . . .

Dear Fit,
I'm in the market for a new bike, but while shopping I've noticed that there are bikes made for guys and then that company will make the same bike but designed for women. The colors are usually very feminine, which I hate. I'm wondering is it OK to go for the guy's model, or is there really a huge benefit to riding a women's specific bike?
—Tomboy Tara

This is a great question since so many of our readers are into cycling. To find out what I think

Have You Ever Bought Fitness Equipment From TV?

FitSugar — Wed, 08 Oct 2008 04:30:00 -0700

Infomercials are hard to miss. Since I'm so obsessed with fitness, I repeatedly get sucked into watching the "one time offer" fitness gear ads. While the ones that promise that you'll "lose 10 pounds in 10 days" are completely ridiculous, but some of these gadgets actually pique my curiosity. And they're always priced just right to be on the outer edge of affordable. Back in high school I convinced my mother we needed this Ab Roller after watching the Infomercial and I still use it. So what about you . . .

Have You Ever Bought Fitness Equipment From TV?

Yes I have — tell me what you bought below.

No I haven't.

I don't watch TV.

Naked Yoga: Expose Your Asana

FitSugar — Wed, 08 Oct 2008 03:30:00 -0700

I love practicing yoga alone or in a class, with friends or strangers, indoors or outside on the grass, but I'm not so sure I'd ever strike a pose without my clothes. Naked Yoga classes aren't anything new, but lately they're becoming more acceptable.

I'm sure you all have your visions of what goes on in a Naked Yoga class, that it's one big group orgy. Just because people are naked in a room together doesn't mean that the focus has to be on sex. Believe it or not, there are many non-sexual reasons people choose to practice without their capris and halters on. Some veteran yogis are looking for a new and different experience, while others are trying to overcome weight or body image issues. Some appreciate the clarity of seeing the instructor's body, and some just like Naked Yoga because it's "taboo." Others feel that being naked is very spiritual and healing, and the physical shedding of their clothes allows them to emotionally shed negativity and judgments.

Fit's Tips: If Naked Yoga appeals to you, get info about the class ahead of time. While most classes aren't about sex, there are definitely some Naked Yoga classes offered that may be on the touchy-feely side. So if you're looking to have a spiritual experience and definitely not a sensual one, it's best to find out before you show up.

If you're interested in finding a studio that offers Naked Yoga classes

Need For Speed? Relax When You Want to Run

FitSugar — Tue, 07 Oct 2008 14:30:00 -0700

The more I race, the faster I want to go. My competitive spirit gives me that "need for speed." A recent article in the New York Times detailed one often forgotten element of moving quickly — relaxing. It seems counterintuitive, but tension makes you tight and that tightness interferes with your groove and slows you down. You need to learn how to get in that relaxed state while working hard and find the illusive state of being in the zone. You know, when running hard actually feels good.

According to the article, one way to loosen up while on the move is to relax your face starting with your eyes. Tense wide-opened eyes indicate a tense face and jaw, which translates into a tense upper body. A tense upper body is hard to move and can interfere with finding your rhythm. This reminds me of something that I always tell my Pilates clients: relax your face while you're working out because the tension interferes with correct and efficient muscle patterns. Good to know that this trick can help me run faster, too.

So next time you're out for a run or working out, try running "sleepy eyed" and see if that helps relax the rest of your body enough to help you move a little more quickly.

Source

Block Work: Lower Ab Exercise

FitSugar — Tue, 07 Oct 2008 11:00:00 -0700

If you're dealing with chronic lower-back pain, exercises like the Lower Back Release will help stretch out your spine. But you can't stop there; you also need to strengthen your core, so give this variation of Scissor Abs a try. Raising your hips up off the ground helps to protect your lower back and you just might find it more challenging, too.

Get Flash to see this player.

Music: "Don't Wait Too Long" by Madeleine Peyroux

For detailed instructions on this exercise, just

Run Like a Girl: Nike+ Women's Half Marathon

FitSugar — Tue, 07 Oct 2008 05:30:00 -0700

If you were into the virtual element of the Nike+ Human Race on Aug. 31, you're going to love this Nike+ Women's Half Marathon. On Oct. 19, you can be part of the largest women's online race benefiting the Leukemia and Lymphoma Society.

This Nike+ event is on the same day as the Nike Women's Marathon in San Francisco. Unfortunately there's no more room left to register for that 26.2 mile race, so Nike is giving runners a chance to run alongside those 20,000 lucky runners with this 13.1 mile race. Just like with the Human Race, you can either sign up to run at select locations, or you can run wherever you are at whatever time you choose, using your Nike+ gear. After your run, you can upload your data to Nikeplus.com. The entry fee is $45, but all finishers receive their own Nike Sports Essentials Finisher's T-Shirt and an Official Finisher Keychain designed by Tiffany & Co. Interested? Then register now before the deadline ends October 8.

Fit Tip: Be Seen on Dark Morning Runs and Rides

FitSugar — Tue, 07 Oct 2008 03:00:00 -0700

When I asked yesterday if the dark mornings were making it difficult to work out 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. 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 blinking LED vest ($35) will allow you to be seen up to a mile away. If that's a little too much for you, attach this Petzl Safety Light ($15) to your jacket or these Cat Eye front and rear lights ($30) to your bike. Once you have your safety gear on, you'll feel good about working out in the dark.

Fit's Tips: 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.

10 Ways to Burn 100 Calories Indoors

FitSugar — Mon, 06 Oct 2008 10:00:00 -0700

The weather is beginning to cool off, so you may not be as motivated to slip on your sneaks and exercise outside. That's OK because you can get a great workout at home. For a 130-pound woman, these indoor activities burn about 100 calories.

Run up and down the stairs for 11 minutes: Burns 102 calories
Lift weights for 33 minutes: Burns 102 calories
Pop in a cardio DVD for 24 minutes: Burns 103 calories
Paint a room in your home for 33 minutes: Burns 102 calories
Turn up the tunes and dance for 21 minutes: Burns 104 calories

To see the other five activities

Are the Dark Mornings Affecting Your Exercise Habits?

FitSugar — Mon, 06 Oct 2008 04:30:00 -0700

All Summer long, I ran in the early mornings. It was great to fit in a run before the rest of my household was up. The sun woke me up before 6:00 and I was out the door. Now, the sun isn't up until I have finished my post run shower, if I get up at all. I find it hard to work out in the dark early mornings, how about you . . .Source

Are the Dark Mornings Affecting Your Exercise Habits?

Yes. I've been saving my workout for later in the day.

Yes. I keep hitting snooze and skip exercise altogether.

No. I am a morning person no matter if the sun is up or not.

Other — share with us below.

Exercise For the Stress That Ails You

FitSugar — Mon, 06 Oct 2008 03:30:00 -0700

I have heard from more than a few people (Sugar users, friends, neighbors) that they're so stressed and this stress has zapped their energy. They feel fatigued, irritable, and unmotivated. I ask them if they have exercised. The answer is invariably, "No." Let me assure you that is not the answer I want to hear.

Exercise is an important element for reducing the damage chronic stress can do to your body. Even the American Psychological Association believes in the power of exercise for dealing with both the physical and emotional toll of stress. If you feel fatigued by your stress, try taking a 20-minute walk. That is all it takes to start to feel the stress relief and energy lift exercise can provide. DrSugar suggests exercise as a prescription for stress fatigue too.

I think the fact that moderate exercise has been shown to improve people's moods for two to four hours post exercise illustrates the power of the mind body connection. You may feel exhausted by the stress hormones floating around in your veins, but a little exercise will improve your mood and decrease your stress level. Plus, exercise helps you sleep more soundly at night and when combating a sense of fatigue you need to get your restful Zs.

If you need help motivating for stress relief, check out these five ways to walk for stress relief. You really will feel better after moving your body around. Try it!

Source

Weekend Well-Being: Literally "Run" an Errand

FitSugar — Sun, 05 Oct 2008 03:00:00 -0700

This weekend, I urge you to take advantage of the cooling temperatures when you take care of your weekend business and literally run an errand.

Need to return books to the library? Put them in a backpack and run there. Imagine how easy the run home will be with no books loading you down. Need to drop off some dry cleaning? Run your clothes to your cleaners. I have learned from experience that it is easier to run to the cleaners with dirty clothes than to run home with clean, pressed shirts. If running is not your thing, try walking your errands or even biking them. Just get physical, burn some calories, cross items off your to do list, and lessen your carbon footprint. Another thing about "running" errands, no need to look for parking!

Source

Sit ups vs. Push-ups?

FitSugar — Sat, 04 Oct 2008 03:00:00 -0700

We all have exercises we love to hate. When posed with the question of choosing a favorite between the mainstays of calisthenics, Lauren Conrad admitting to hating both sit ups and push-ups. So tell me in a battle for your heart, which exercise do you love more?Source

Sit ups vs. Push-ups?

Sit ups!

Push-ups!

I can't decide — I love them both.

I hate them both.

Get Motivated: Turn Up the Tunes

FitSugar — Fri, 03 Oct 2008 08:00:00 -0700

Having a hard time keeping motivated while working out? We've all been there, but one thing that you can do to keep from hitting a slump is to make sure your iPod is packed and updated with toe tapping beats. New research has even found that the right music can enhance endurance by 15 percent and actually improve how you feel while exercising, which ultimately allows you to enjoy your workouts more. I'm all for that!

Got any ideas for music that is perfect for working out? Share them below, I know that my iPod needs to be updated and I would love the suggestions.

Source

Stretch It: Upper Back and Shoulder Stretch

FitSugar — Thu, 02 Oct 2008 16:00:00 -0700

After all those push-ups and side-arm raises you do, I'm sure your shoulders and upper body could use a nice stretch. This one is really easy to do, and it targets your upper back instantly. All you need is a sturdy chair with four legs. If you're at work or sitting just on the couch, why not give this a try?

To find out how to do this stretch

Fit Tip: Take a Week Off

FitSugar — Thu, 02 Oct 2008 14:30:00 -0700

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.

Source

You Asked: Should I Exercise in the Morning?

FitSugar — Thu, 02 Oct 2008 10:00:00 -0700

You're asking and I'm answering . . .

Hey Fit,
I am not a morning person at all but all my friends keep telling me that I should exercise in the morning to get the most out of it. Should I suck it up and start exercising in the morning?
— Morning Mad Marisa

It's the age-old debate, "When is the best time to exercise?" To find out, just

Running Tip: Walk for Your Cool Down

FitSugar — Thu, 02 Oct 2008 03:30:00 -0700

After sprinting for the last thirty seconds of my run, and envisioning myself crossing the finish line of the imaginary race that has propelled me forward through my long run, I like to walk to cool down. I jog for a few minutes then slowly decrease my speed to a walk. Not only does walking help to lower my heart rate, it also is an active stretch for my hip flexors, the muscles at the front of the pelvis that work hard when running. Walking after running seems to decrease my post running stiffness for all my leg joints. Plus, when I walk in the house I am not too sweaty to hug my girls, who have suddenly become squeamish about sweat.

Source

Will Yoga Change Your Shoe Size?

FitSugar — Wed, 01 Oct 2008 14:30:00 -0700

When you practice yoga, your body can experience many changes from your head to your toes. Your muscles strengthen and become more defined, you become more flexible, and your posture improves so you may appear taller. What about your feet though? I've heard of people's shoe sizes changing after practicing yoga for a while. The reason this may happen is because your feet are so active when doing yoga poses. You're always working on spreading and relaxing your toes, and pressing into the little toe-side of your foot to help lift your arches. It's like a strength training workout for your tootsies, making the muscles in them stronger. This happens with dancers and gymnasts, too, and many will experience a slight increase in shoe size. This isn't a bad thing, it just means that you are working your feet, which will help improve balance and prevent injury.

Yoga may also result in a decrease in shoe size. To find out why

Get It Up, Your Heart Rate, That Is: Hills on Treadmill

FitSugar — Wed, 01 Oct 2008 03:30:00 -0700

Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout — a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements — speed, incline and duration — to make the workout work for you.

To see the hill treadmill run, just

RealRyder — Mountain Bike Without Leaving Home

FitSugar — Tue, 30 Sep 2008 16:00:00 -0700

I'm big into road biking for exercise and for getting from place to place, but I also love mountain biking because the steep hills and windy trails make riding more exciting and challenging. I realize that not everyone has access to safe places to ride, so stationary bikes are a great option. The only negative thing is that they hardly mimic what it's really like to ride a bike outside. They also only work your lower body so if you want to target your core and upper body more check out the RealRyder ($2,395). I know it seems pricey to buy for your home gym, so maybe your gym has one you can use.

What makes the RealRyder different than a conventional stationery bike? To find out

4 Exercises for a Healthy and Strong Back

FitSugar — Tue, 30 Sep 2008 05:30:00 -0700

More than 5.7 million people suffer from back or spinal problems, making back pain the second most common reported health condition in the US. The American Council on Exercise (ACE), America's nonprofit fitness advocate, suggests performing these four exercises involving muscle endurance and stability to protect against and prevent future back troubles.
Source

What Is the Most Expensive Fitness Gadget or Gear That You Own?

FitSugar — Tue, 30 Sep 2008 04:30:00 -0700

This weekend, I shopped vicariously through my husband. He bought himself a sweet road bike, after riding on an old (read heavy) mountain bike for years. This new bike cost a pretty penny, but he sold a bunch of old musical equipment to cover the costs. His beautiful bike got me thinking about fitness gear and gadgets; some are quite costly, but seem so helpful. So tell me . . .Source

What Is the Most Expensive Fitness Gadget or Gear That You Own?

My sneakers.

I have an expensive heart rate monitor.

My GPS system rocks and cost me a bundle.

My bike.

I have a treadmill/elliptical/rowing machine.

My iPod.

I splurged on some Stella McCartney fitness fashion.

Other — tell me below.

Biking vs. Swimming

FitSugar — Mon, 29 Sep 2008 09:00:00 -0700

For those who prefer not to run due to injured knees, both swimming and biking are great cardio alternatives. Hopping in a pool or on a bike also helps to switch up your routine, so you end up working different muscle groups, which inevitably makes your entire body stronger and helps to prevent injury. How do biking and swimming compare though? Take this quiz to find out. You may have to reach back to your high school math class days to answer some of these.

Source

Strike a Yoga Pose: Extended Tabletop

FitSugar — Mon, 29 Sep 2008 05:30:00 -0700

If you're looking for a pose that will strengthen your shoulders and core, and increase flexibility in your spine then give Extended Tabletop a try. I like to move into this pose from a variation of Three-Legged Dog with your knee bent (see the photo after the break). This is a pose I've only seen in Vinyasa Yoga classes, so it's a newer pose that will help prepare you for doing Wheel.

Sanskrit Name: None Found
English Translation: Extended Tabletop

To find out how to get into this pose

Have You Heard of Cyclo-cross?

FitSugar — Mon, 29 Sep 2008 03:30:00 -0700

At the recent bike industry convention in Las Vegas, Lance Armstrong made a not so stunning return to bike racing.

Granted he was a little out of his element. He was racing in a cyclo-cross event. The seven time winner of the Tour de France came in 22nd place, but this isn't a yellow jersey, multi-stage event; cyclo-cross races consist of multiple laps on a short but crazy course and generally last between 30 minutes and an hour.

Cyclo-cross race courses contain many elements and riding surfaces. Cyclists ride over pavement, through wooded trails, on grass, up steep hills and must also maneuver around obstacles that often require riders to hop off their bikes and carry them to the next challenge. Although, I have just learned about this kind of race, they have been popular in Europe since the 1940s. As cycling becomes more popular in the US, the variety of races held in the States grow as well.

After battling through tough press conference with a barrage of questions posed by three time Tour winner Greg LeMond on the subject of doping, I think Lance found cyclo-cross a little daunting. Armstrong did say it felt good to ride, race and compete, but chances of becoming an elite cyclo-cross competitor next season are small. I, however, would love to ride in one of these races as well as hear a little more about LeMond's allegation about Armstrong's doping. What about you?

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P.L.O.W — 60 Minutes of Straight Up Cardio

FitSugar — Sun, 28 Sep 2008 03:00:00 -0700

If you're like me, the music you listen to when working out is completely opposite of what you listen to while making dinner or hanging out. Workout tunes are meant to be played loud because they're provocative, energetic, and full of brisk beats. I'm loving the latest playlist I put together for my iPod, because it's perfect for a long weekend run or bike ride (with only one ear bud in for safety reasons). Have a listen to the first song by Natasha Bedingfield.

To hear the rest of my Straight Up Cardio mix

Laugh Your Abs Off

FitSugar — Sat, 27 Sep 2008 03:00:00 -0700

I have always contended that laughing is not only good for the soul, but for your abdominals as well. We don't call them belly laughs for nothing. A few exercise aficionados took the idea of laughter as exercise to an entirely new place. Watch this video to see how deep laughs can make your squats even more challenging for your center. If you laugh while watching it, know that you will be working your abs too.

I know at first it looks like one of those fake commercials from Saturday Night Live, but this is real. Founder of the method, Kerry Beard truly believes laughter is the best medicine. What do you think?

Partner Yoga Pose: Forward Flying

FitSugar — Fri, 26 Sep 2008 13:00:00 -0700

Soothing partner yoga poses such as Dog Hero, Massage Table, and Double Gate are great for connecting with someone or for a good stretch, but sometimes I'm in the mood for something a little more fun and challenging. You've probably done this flying move with your 2-year-old niece, but it's not just for kids. The reason it's so great when you're older is because the person on the top can utilize the force of gravity to feel deeper stretches, and the person on the bottom experiences an amazing lower-back release from the weight of his or her partner.

To find out how to fly with a partner

Excuse Proof Your Workout: Keep Everything in Your Gym Bag

FitSugar — Fri, 26 Sep 2008 11:00:00 -0700

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. 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.

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.

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DVD Review: Beautiful Belly with Hemalayaa

FitSugar — Fri, 26 Sep 2008 05:30:00 -0700

Remember Hemalayaa, the woman who did The Dance of the Kama Sutra DVD and Bollywood Burn? Well she's back with this Beautiful Belly ($15) workout. She begins with a 6-minute cardio warm-up that's refreshingly quick-paced to raise your heart rate up immediately. Then Hemalayaa moves on to three 12-minute dance workouts you can do all at once, or choose one if you're pressed for time. Since most ab work tends to involve staying in one place, I was pleasantly surprised that this video involved so much action, and I really felt it in my core.

What I loved most about this video is that it didn't feel like exercise, but that I was on stage as the star of a dance musical. She encourages you to smile, laugh, enjoy life, and be proud of your body. While Hemalayaa is slightly corny, her sweet and encouraging personality is so endearing that you can't help but dance with her. Don't worry about being bored since the movements are so swift and sexy; you're too busy kicking, bouncing, shimmying, and stretching to lose interest. Plus all this moving around also ends up working your thighs, booty, hamstrings, shoulders, and back, not just your belly.

To see a clip of The Ellen DeGeneres Show with Hemalayaa as a guest this past Monday

You Asked: Charley Horses Caused by Cardio?

FitSugar — Thu, 25 Sep 2008 05:30:00 -0700

You're asking, and I'm answering . . .

Hey Fit!
For the past few weeks I have been experiencing incredibly painful Charley Horses in my sleep once or twice a week. I have never endured this kind of cramping before, and it is beginning to interrupt my sleep schedule, not to mention my workout schedule. I do at least an hour of cardio every day (usually on the elliptical or treadmill) and I'm not sure if I should stop or if the Charley Horses are completely unrelated! What do you think?
Charley Horse Girl

I was plagued by Charley Horses when I was pregnant, so I can totally relate to how disruptive they can be. To see my suggestions on dealing with these nocturnal cramps, just

Fit Tip: Unroll Your Yoga Mat After Class

FitSugar — Thu, 25 Sep 2008 03:00:00 -0700

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 Savasana, you rolled up the mat to await your next class.

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 Down Dog.

Support Them If You Got Them: Sports Bra Quiz

FitSugar — Wed, 24 Sep 2008 09:00:00 -0700

For many of us, the sports bra is not a piece of lingerie but a piece of athletic wear as important as sneakers. Take this little quiz and see how much you know about what supports your gals while you're working out.

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