FitSugar -- Healthy, happy you.

Fit Tip: Stay Cool With an Icy Bandana

FitSugar — Wed, 30 Jul 2008 03:00:00 -0700

After reading my post about soaking your hair before a workout, a friend of mine shared a similar stay-cool tip that I just have to pass along.

When hiking, playing tennis, or participating in other warm-weather activities, try soaking a bandana in ice water and wearing it as a headband. That way you can stay cool and show off some hippie-chic style. Or, if it's really hot, try rolling up a few ice cubes in your bandana and tying it around your neck, situating the ice at your back so the cool water trickles down. If you're near a cooler, you can even keep rewetting and reicing the bandana throughout the day.

One caveat: Although wetting your hair or tying on an ice-cold bandana can help you stay cool, it's no substitute for actually drinking water, so don't forget to hydrate!

Source

Unhealthiest Cocktails of Summer

FitSugar — Tue, 17 Jun 2008 12:00:00 -0700

Summer is a time to let loose, but don't let too loose says Newsweek. When the mercury rises, so do the calories in some of our favorite alcoholic beverages. Here are the top six cocktails that'll do a number on your diet:

Margarita. If you use a sugar-saturated Margarita mix, add tequila or Triple Sec, and then pour the drink into a salt-rimmed glass, the result could set you back 850 calories, Jackie Warner, a fitness trainer and the star of the Bravo network's Work Out says.
Mudslide. A 12-ounce frozen mudslide—made with vodka, Kahlua liqueur, Bailey's Irish Cream, and vanilla ice cream — tastes like an alcoholic milkshake and is just about as unhealthy. It has 820 calories and 27.2 grams of fat.
Piña Colada. If you like piña coladas, watch out: the rum, pineapple juice, and cream of coconut drink can contain up to 650 calories.

There's three more so

Summer Fit Tip: Start Slow

FitSugar — Fri, 30 May 2008 08:00:00 -0700

If you're more accustomed to running indoors on a treadmill but have decided to take advantage of the weather by running outdoors then you may want to take it slow at first. Running on a treadmill inside and running on the sidewalk outside are very different. One is not necessarily better than the other, but each requires different things from your body. Simple differences like wind and uneven running surfaces can make outdoor running a bit tougher, especially if you factor in heat.

The best way to make the transition from indoor running to outdoor running is to take it slow — don't expect to run five miles with ease outside if you're used to doing so on the treadmill. You may be ready aerobically, but it's good to give yourself a few weeks to get your body used to the added impact on your joints.

Source

Tips For Exercising in the Humidity

FitSugar — Wed, 08 Aug 2007 04:00:00 -0700

Some people really enjoy working out in the heat under the summer sun. The weather is inspiring as are the other people outside exercising in the heat with you. There is plenty to look at too.

Warm weather is wonderful, but you've got to be careful when the temperature and humidity levels get too high. Here are some tips when exercising in the humidity:

Check the heat-index level. This is the number that takes into consideration the temperature and the humidity to determine how hot it actually feels outside. Check out the chart below - If you are exercising and the temp is 85°F and rising, and the humidity is 65% or more, you could be in danger of heatstroke.

Stay hydrated. Dehydration caused by excessive sweating can lead to heat exhaustion and heat stroke. Drink fluids before, during, and after exercise even if you don't feel thirsty. Make sure to pack a water bottle with you while you're out - I like to fill mine with tons of ice and a little water. I put some cubes in my mouth and in my sports bra, and I make sure to take sips of ice water every 5-10 minutes.

To see the other important tips

5 Ways to keep Your Kids Eating Healthfully

FitSugar — Fri, 03 Aug 2007 08:45:00 -0700

As back to school nears, you may be less inclined to get your kids to eat healthfully. Many parents get to the end of their line come August, just ready for the little buggers to head on back to school that their eating habits are usually the last things on their minds.

This is why I wanted to share with you a great list from TheDietChannel.com on five ways to keep your kids healthy during the last days of summer:

Make breakfast a must. Yes, breakfast is still one of the most important meals of the day! Studies show that eating breakfast provides important nutrients that children need for growth and development, helps them maintain a healthy weight as they get older, and helps them perform better in school according to a recent review of research published in the Journal of the American Dietetic Association. So, just because they're not rushing off to school in the morning doesn't mean they don't need a wake up call!
Plan a fruit-filled activity. Encourage kids to have fun eating and learning about healthful food. A family trip to a fruit farm, where children can pick their own fruits and veggies, or a local farmer's market, where kids are exposed to locally grown produce, teaches kids where their food comes from and encourages more adventurous food choices. Visit PickYourOwn.org to find a "pick your own farm" in your area.
Stock up on healthful snacks. Snacking has gotten a bad rap from typical "snack foods" like fried chips, cookies, and sugary drinks that offer little nutrition. But eating the right types of snacks is a great way for kids to get important nutrients like calcium, magnesium, and vitamin C. Since kids are in and out doing summer activities, have plenty of healthful "grab-n-go" snacks on hand. Stock up on string cheese; low-fat yogurt; homemade fruit, nut, and cereal trail mix; whole grain granola bars; fresh fruit; frozen 100% fruit juice pops; 94% fat-free microwave popcorn; and sliced veggies and hummus.
Think outside the kitchen. Grilling is a great way to cook up healthful, kid-approved dishes that don't include the usual hot dog and hamburger stand-bys (and keep your kitchen cool at the same time!)
Don't let good food go bad. According to the USDA Food Safety and Inspection Service (FSIS), foodborne illness increases during the summer thanks to warm, moist weather and more outdoor activities.

Source

Get in Gear: REI Lightweight Sleeping Bag

FitSugar — Tue, 17 Jul 2007 11:00:00 -0700

I have a lot of wonderful memories of camping with my family as a kid. There was nothing like the feeling of snuggling into your sleeping bag inside your tent after a night of roasting marshmallows by the campfire. Back then I had this huge, thick sleeping bag made out of flannel and a whole lot of stuffing - it was like a comforter with a zipper.

Camping gear has come a long way since then, and that huge, puffball sleeping bag just wouldn't cut it on a backpacking trip. Check out the REI Kilo Flash +35 Sleeping Bag. It only weighs 1 lb 4 oz, and it's less than 1 foot long once it's rolled up and snug in its stuff sack. It's made of goose down, so it'll keep you warm in up to 35°F weather - perfect for those chilly summer nights in the mountains.

This sleeping bag is designed for women. It has a narrower cut at the shoulders, and extra insulation in the footbox and torso areas where it's needed most. Plus it has a hood at the top with adjustable draw cords so you can tighten it to your face and keep the cold out. It's like one big tube of cozy warmth.

Want to know why this sleeping bag is my favorite? Then

What is your favorite way to enjoy a hot summer day?

FitSugar — Tue, 03 Jul 2007 07:30:00 -0700

It is hot, sticky and humid in many parts. I am wondering...Source

What is your favorite way to enjoy a hot summer day?

Lounging poolside.

Hanging out in the shade of my home.

Chilling in the A/C at the mall or movie theater.

Eating frozen treats like popsicles and ice cream.

Running through the sprinkler with my kids.

Other. Tell me below!

Signs of Dehydration

FitSugar — Mon, 02 Jul 2007 15:45:00 -0700

It's summer and it's hot out. Your body produces sweat to cool you off, so in order to make up for that lost fluid, you should be drinking more water. If you don't, you could be at risk for dehydration.

Our bodies are 2/3 water, so if a person gets dehydrated, it means the amount of water in her body has dropped below the level needed for normal body functioning. You can get dehydrated from a bad stomach bug (you lose a lot of fluid when you're constantly visiting the bathroom). Athletes and people who do a ton of physical exercise can risk dehydration if they sweat a lot and don't drink enough water as they workout. Being out in hot summer heat can also put you at risk.

Here are the signs of dehydration:

feeling dizzy or lightheaded
having a dry or sticky mouth and throat
producing less urine, or dark-colored urine

If you are suffering from these symptoms, drink water! When I say water, I don't mean sport drinks, Vitamin Water, soda, or juice. Your body is screaming for some good old H20. Dehydration can usually be treated by giving your body the water it needs. How much water do you need? Check out Fit's calculator to find out.

To prevent dehydration in the first place, drink water throughout your day. If you are planning on exercising, drink 8 oz 20-30 minutes beforehand.

Fit's Tips: Be weary of diets that encourage you to limit your fluid intake - if you don't drink anything, you'll be losing water weight, not body weight. That means when you go to drink a glass of water that your body needs, you'll "gain" that weight right back.

Source

P.L.O.W. - Summer Songs

FitSugar — Sun, 24 Jun 2007 03:30:00 -0700

Since we just celebrated the summer solstice, I thought we should honor it with a summertime playlist. Many of these songs are from the 60s or 70s, but they're tunes we know and love, and they're all about the summer. It's a great little mix for an afternoon jog or BBQ. Happy summer!

"Summertime" - Janis Joplin, 3:58
"Summer in the City" - Lovin' Spoonful, 2:40
"In the Summertime" - Mungo Jerry, 3:32
"Summertime Blues" - Eddie Cochran, 3:30
"Summer of '69" - Bryan Adams, 3:36
"Summer Breeze" - Jason Mraz, 4:26
"Summertime, Summertime" - The Jamies, 1:58
"Summer Nights" - Grease, 3:36
"All Summer Long" - The Beach Boys, 2:07
"Summer Nights" Van Halen, 5:06
"School's Out" - Alice Cooper, 3:30
"The Boys of Summer" - Don Henley, 4:50
"The Summer Wind" - Madeleine Peyroux, 3:55
"Summertime" - DJ Jazzy Jeff & The Fresh Prince, 4:31

Total PLOW Time = 51:15

Do you have any songs to add about summer? Tell me about them below.

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Work Your Upper Body: Kayaking

FitSugar — Fri, 22 Jun 2007 17:15:00 -0700

Looking for a way to beat the summer and workout at the same time? Well have you tried kayaking? I am not talking about white water river kayaking, but getting out on a lake, bay, or inlet for some paddling action.

If you live near water, or are planning to vacation near water, you should have an easy time finding a place that rents kayaks and all the associated gear. Or better yet, you can introduce yourself to kayaking on a guided nature tour. Do consider taking a lesson, to learn how to maneuver the boat as well as the very important skill - how to get in and out of your kayak while you're in the water. They are really easy to tip.

Chances are you will start off with a beginner kayak since they offer greater stability and are more difficult to tip over. If it's your first time, I recommend going out on a day that isn't too windy, so the water is less choppy.

What's so great about kayaking? To find out

10 Tips to Keep Moving When it's Hot Outside

FitSugar — Wed, 20 Jun 2007 02:00:00 -0700

Summer can be the rise or the fall of your exercise routine. To keep you going strong this summer, eDiets has 10 great tips on how to stay fit for summer without giving up anything you love.

Drink as much water as possible: Don't get caught up on soda, juice or flavored coffee trap. During warm weather your body needs extra hydration, be sure it's calorie-free. Water is a natural appetite suppressant, and most times your “hunger” is your body asking for water -- not food.
Eat light: This one's a no brainer. Hot temps can significantly reduce your appetite. Be sure to eat light but well-rounded meals throughout the day, and don't make a habit of chowing down on heavy, high-fat foods (burgers and fries).
Play for exercise: Make some of your summer fun active fun. You might consider joining a volleyball league or going hiking. And of course swimming is great exercise. You could also get into your kids' activities, such as helping out with coaching their soccer team.
Walk, don't ride: As long as the mercury hasn't climbed to dangerous levels (above 90 degrees), make a habit of leaving the car at home whenever possible. The extra caloric output will be much more than you can generate strictly through exercise.
Fire the lawn guy: Don't underestimate the amount of physical exertion it takes to landscape. Mowing the lawn, raking leaves, and planting flowers are great exercise if approached with the right mindset. Keep your pace brisk while moving around and you'll be sure to work up a good sweat.

There are five more, so

Summer Running Tips: Avoid Asphalt's Heat

FitSugar — Tue, 19 Jun 2007 03:00:00 -0700

The hot sun of the summer can make an outside jog or run absolutely brutal. One way to avoid getting too overheated is by running on dirt, gravel or grass since asphalt (and even concrete) absorbs a good percent of the sunlight (and therefore heat) that hits it.

So on those really sunny days that you still want to get that run in, think about switching your workout from the street to the park or trail. Be sure to always wear sunscreen and drink plenty of fluids on those especially hot and sunny days.

Source

Heat Stroke: The Opposite of Cool

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

Now that most of us are spending a lot of time outside in the gorgeous warm and sunny weather, it's a good idea to know the warning signs of heat stroke. You can be at risk if you are exposed to high temperatures, not drinking enough fluids, or if you are exercising in a hot and humid room with little ventilation.

Heat stroke is actually a form of hyperthermia (abnormally elevated body temperature), and it's similar to heat exhaustion, but much more severe. A person suffering from heat stroke could suffer permanent organ damage or death if they are not properly treated. Here are the symptoms of heat stroke:

high body temperature
red or flushed dry skin, no sweating
rapid pulse
hard time breathing or irregular breath
confusion, acting strange, hallucinations
seizure
fainting, unconsciousness
coma

Want to know what to do in case someone is suffering from heat stroke? Then

P.L.O.W. - School's Out

FitSugar — Sun, 10 Jun 2007 03:30:00 -0700

Looking for a little summer time music to heat up your workout? Here's a little play list I came up with and I hope you enjoy it.

"Hot For Teacher" - Van Halen 4:42
"School's Out for Summer" - Alice Cooper 3:30
"Hot Fun in the Summertime" - Sly and the Family Stone 2:38
"Good Vibrations" - Beach Boys 3:37
"Vacation" - The GoGo's 2:59
"Don't You Worry About a Thing" - Stevie Wonder 4:40
"Around the World" - Red Hot Chili Peppers 4:00
"Hot In Here" - Nelly 3:38
"Paradise City" - Guns and Roses 6:46
"Drop It Like It's Hot" - Snoop Dogg 4:32

Total PLOW = approx 35 minutes

If you have any songs you would like to add on the theme of summer, vacation or heat - leave the title in the comments section below.

What's Your Favorite Season?

FitSugar — Sat, 09 Jun 2007 03:30:00 -0700

Season come and seasons go, and some of them we wait for with much anticipation. Summer is really just around the corner - solstice is on the 21st. Do you look forward to a certain season for season specific activities? Maybe you love spring because the wind means it is time to fly a kite. Or maybe for the asparagus and fresh green peas.Summer might be your favorite because you love the hot weather so you can swim, sail, and eat fresh berries while relaxing on the beach. Do you love autumn best because you love watching the leaves change color? It's great to go for a walk, hike, or run because the cooler air keeps you from overheating. Or is winter your thing because there are so many fun sports to do like ski, snowboard, ice skate, or snowshoe? The surf also rocks in winter.Source

Tips on Practicing Safety For Extreme Sports

FitSugar — Sun, 03 Jun 2007 02:30:00 -0700

I don't know what it is about the warm weather that makes me feel like I am able to do all these things I wouldn't normally attempt. From riding The Wave to getting behind the boat on a wake board, I'm in.

So this summer, before attempting any risky activities, be sure to use your smarts with this list of safety tips for extreme sports:

Wear a helmet. Need I say more?
Wear appropriate protective padding if possible. This could include knees pads, elbow pads, wrist pads, etc.
Warm-Up. As with any exercise, a proper warm-up is needed to keep muscles and joints flexible and in peak performance. Be sure to warm-up the muscles you'll be working.
Wear proper clothing. Wake boarding in a string bikini may seem like a good idea, until you fall and end up swimming around the lake with a nose full of water, naked.
No pain, no gain need not apply here. I know it seems as though the motto of extreme sports is no pain, no gain but if you do get injured, you should stop the activity and see a medical professional.
Take a lesson. Most people would profit tremendously by learning from someone who actually knows what they are doing. Take advantage of free lessons that are offered.
Get a partner in crime. If a girl wipes out on her dirt bike in the forest, would anyone hear it? Yes, if she is smart because that means she did not go at it alone and will have someone to call 911 if need be.

Source

Gabby Tells It Like It Is, Again

FitSugar — Wed, 23 May 2007 04:00:00 -0700

I am a big fan of Gabby Reece. Her blog on yahoo is informative and fun, but above all she tells it like it is.

She recently talked about how we adults should take tips from our kids this summer:

Play. Kids run and jump around and don't' call it "working out;" they call it playing. So, if you hate the gym and the feeling of "I have to work out," then find some activity that involves moving that you have fun at. Go outside and play, but be home for dinner.
Eat when you're hungry and only until you are full. Children don't dream and obsess about food (except candy). They sometimes even forget to eat. The key lesson to learn from young children is once they are full, they stop eating. Plenty of times you will see them leave really yummy stuff on their plate because they are full. We really overeat as a culture. If this is too difficult, then just put less on your plate.
Sleep. They go until they drop. Turn off the computer and TV and get some rest. That's why the little buggers are so happy and have so much energy - because they recover.

There's more tips from Gabby, so

Spinning for Spring Ready Legs

FitSugar — Tue, 06 Mar 2007 11:00:00 -0800

Spring and summer are approaching really fast... which means skirt and bikini season and you may want to start toning those legs.

One great way to get killer legs is by taking a spinning (or cycling as some gyms may call it) class. The class consists of students, stationary bikes, an instructor and music. Basically what happens is the instructor takes the class on a ride, which can include sprints, hill climbs and other exercises like intervals and circuits -- Some gyms even have a video screen that simulates your ride. It depends on the class but they can run from 45 to 60 minutes long and are typically set to fast paced, pump-you-up music.

Biking on the stationary bike at the gym is not even close to being the same kind of workout. The spinning bikes have a weighted flywheel in the front that picks up speed as you pedal. Also, there's a knob below the handlebars that allows you to adjust the tension, making pedaling easier or harder, as you ride along according to your instructors guidance. It's much more like a real bike than the other stationary bikes you would find in the cardio room at a gym.

Unlike most group classes, spinning does not require major coordination -- There are no complicated moves to follow. However it's still an incredible workout and since you are able to control your own bike's tension, you can stay in an exercise zone that fits your fitness level (but don't go too easy on yourself, it's meant to be a good workout, not easy).

The best part about spinning? The calories burned can add up to 500 calories per class. Plus it is great leg shaper for toning your glutes, thighs and calves.

Ask your local gym what spinning (or cycling) classes they offer. You can also find classes near you and see if there are any free classes offered near you at Spinning.com.