Getting Bored with Your Workout? Go to the Playground!

Working out outdoors can be a lot of fun and a great way to break up your routine if you are used to working indoors at a gym or in your home. Find a park, particularly one with a playground that has monkey bars, swings, picnic tables, etc. There are a variety of exercises that you can do with what’s in a park/playground. Here are some exercises that can be done: Walking lunges - You’ll have plenty of room to do several reps of walking lunges. Remember to keep good form! Sprint - You can combine sprints with your walking lunges or do them separately. Pull-ups - Utilize those monkey bars by doing pull-ups. Dips - If you there are dip bars in your park, you can get in a good tricep workout. Swing lunges - Place one foot in a swing and get into the lunge position. Do about 10 reps for each leg. Swing push-ups - Place both feet into the swing and get into the push-up position. You can also add in a jack knife move by bringing your knees in after each push-up. Step-ups - Find a bench and perform step-ups for each leg. There are probably tons of exercises you could come up with on your own just utilizing the equipment in a playground. Below are links to other resources to help you generate more ideas. Men’s Health Playground Workout Playground Workouts on YouTube For those of you who want even more of a challenge, check out this Bar-Barians requirements video. All done in the park: 40 dips 20 pull-ups 50 push-ups 5 muscle-ups

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Getting Bored with Your Workout? Go to the Playground!

10 Ways to Feel Energetic All Day

1. Get enough sleep - This seems pretty obvious but how many of us actually get 8 hours of sleep per night? Several restorative processes occur while we are sleeping and lack of enough sleep night after night will cause you to feel sluggish during the day. When we sleep is also a factor. Getting to bed before 10 pm is ideal as growth hormone which is needed for lean muscle and immune function is secreted between 11 pm and 1 am. [Source: About.com ] 2. Don’t skip meals - Particularly breakfast as it gives that initial boost of energy we need to get the day started. 3. Learn to breathe better - Many adults spend their day chest breathing (shallow breathing.) Diaphragmatic breathing (deep belly breathing) gets us to take in more oxygen and it also helps to reduce stress. 4. Drink more water - It is so easy to become dehydrated during the day. Lack of water can also cause fatigue. Cut back on the coffee and other soft drinks by swapping them out with water instead. 5. Cut back on the sugar - Eating refined sugar can give you a jolt in energy but it is also followed by a rapid drop in blood sugar which leaves you feeling like you need a nap. 6. Take a walk - If you feel a drop in energy during your day, stop and take a walk outside. A quick 10-minute walk can boost energy and the effects can last up to two hours. [Source: WebMD.com ] 7. Consider a multivitamin - B-vitamins are known to increase energy. A good multivitamin should have the daily recommended dose of B-vitamins. 8. Make plans - Working all day is draining, especially if you are under stress to get projects done. Plan fun things during the week so that you have something to look forward to. Make after-work time your fun time. Leave work at work. You’ll feel more energetic knowing you have something exciting to look forward to after the work day. 9. Exercise - Getting enough exercise not only increases energy levels, it also is a great way to relieve stress. Balance your workout with enough cardio as well as resistance training. 10. Power nap - Most of us aren’t able to take a nap during our day but if you can fit one in, a short nap can bring relief from a hectic day and energize you to finish out the rest of it.

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10 Ways to Feel Energetic All Day

5 Foods That Are Good For Your Gut

It’s back-to-school season, and for many that means hectic days of after-school activities and hurried family dinners are back. Even if your mealtimes are not grab and go, it’s good to keep your digestive tract healthy to make sure you are at your best. Here are five great foods that aid your digestion. Like kombucha , yogurt is a well-known probiotic , meaning it contains tons of healthy bacteria that can live in your intestines and help keep the bad bacteria at bay. And the best part? You don’t have to worry about any supposed alcohol content . Once they’ve set up shop, you’ll want to keep your probiotic friends happy. Fruits that contain a good amount of insulin, such as bananas, contain prebiotics , which feed healthy bacteria and keep them working for you. Papayas are a great way to get helpful enzymes working as you digest . Plus, papayas have tons of Vitamin C. Try it in a chewable tablet if you can’t find them or they are not in season. Ginger is known as a great remedy for nausea (ginger ale, anyone?) or irregularity. Some people claim it can help morning sickness during pregnancy! Garlic is good for keeping vampires and bad intestinal organisms away ; but make sure you don’t ingest too much, because its antibacterial properties can also affect the good bacteria in your gut.

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5 Foods That Are Good For Your Gut

Obvious but True: Listen to Your Body

Not sleeping enough makes you grumpy. Drink too much, you feel hungover . Overeating makes you feel stuffed - or worse. Basically, when you do something your body doesn’t like, you will feel the negative effects. The pattern should be obvious enough, and yet we’re constantly making bad choices that try to challenge the result. Whenever I do something my body doesn’t like, I try to remember the unpleasant feeling, so I can recall it the next time I’m about to order another cocktail or pig out on Doritos . We all make unhealthy choices from time to time, so don’t beat yourself up over it. Just recognize that your body is trying to tell you something. I can only think of one exception to the rule: muscle soreness after a great workout. In those cases, you might hurt because you pushed yourself a little, which is OK. However, it might also mean you’re not warming up enough or stretching properly after your workout, so don’t ignore those signals either. Can you think of any other exceptions to the “what’s bad for you feels bad” theory?

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Obvious but True: Listen to Your Body

Make Your Own Spice Mixes (and Cut Back on Salt)

It must be DIY week at FitSugar. First we suggested that you make your own trail mix , and today we’re onto spice mixes. Heck, by the end of the week, you’ll be able to use your homemade spice mix on that trail mix you just made - win! In all seriousness, keeping food items homemade means that you’ll have more control in the kitchen and can keep it healthy. And making spice mixes is a great way to add flavor to your dishes without the need for salt. Since overdoing it on salt is a huge problem, finding ways to cut back is important. When thinking about what mixes to make for your home, think about your eating styles. The three basics I always have on hand are an Italian herbs mix, a curry spice mix, and a Mexican seasoning blend. Between these blends, I can season meat, pastas, and even snacks. To make my mixes, I sort wing it with a little bit of cheating. I look at already-made spice mixtures in the supermarket and re-create them in my kitchen. But if you are looking for something a little more exact, CHOW has a great list of spice blends that you can make at home. If making spice mixes isn’t your thing, don’t worry. But do consider buying a few blends to keep in your kitchen, which you can use to season foods instead of salt.  

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Make Your Own Spice Mixes (and Cut Back on Salt)

Have You Enrolled in a Boot Camp?

Though boot-camp-style fitness was a trend to watch back in 2009 , the craze isn’t going away. In fact, boot camps are bigger than ever. We’ve got tons of these outdoor group workout programs in SF - CrossFit , VyAyr , BodyFi , and more - and their popularity is spreading nationwide. Boot camps are a great way to get outside and get motivated, plus they’re a great switchup if you’re a Pilates practitioner . Have you ever enrolled in a boot camp? Have You Enrolled in a Boot Camp? Yes No

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Have You Enrolled in a Boot Camp?

The Alter-G Treadmill: Ideal For Bouncing Back From Injury

Here’s how Running Sugar community member YumSugar has maintained her half-marathon training while injured. In the midst of my training for my first-ever half marathon, I’ve been suffering from posterior tibial tendonitis , which can be very painful to run with, due to the amount of impact. But I’ve been rehabbing my injury with lots of great tricks that my physical therapists have turned me on to. One of them is the Alter-G Anti-Gravity Treadmill , which offers precise levels of partial weight-bearing so that athletes can train with less pressure on their joints. Usually, I run for 30 minutes on the Alter-G at 70 percent weight, which I suppose is what it would feel like if I were running 30 pounds lighter. It’s not as simple as it sounds: Because you’re not at normal weight bearing, you have less control when running, which means you need to use more core strength when running to keep everything tight and together. Still, when I’m running on it, I don’t feel any pain - and it’s easy to run much faster than normal. Lots of fun, and a great way to build back your cardiovascular and running strength when bouncing back from injury! Whether you’re just starting the Couch to 5k program for beginners or are logging mile training for a marathon the RunningSugar community group is for you. Pace doesn’t matter; participation does. Your posts might even find their way onto the FitSugar homepage! Source

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The Alter-G Treadmill: Ideal For Bouncing Back From Injury

Tips For Finding an Exercise Buddy

Even though many of you prefer to work out alone , having a workout buddy is a great way to stay motivated. And since ditching out on a workout means you’re flaking on someone else, an exercise buddy is a great way to keep you accountable. It’s also like having your own personal cheering squad. Encouraging words are often all it takes to push a fitness routine further or try harder. If you want a workout buddy but don’t know how to find one, follow these tips. It won’t be long before you’re hitting the trail with a comrade in arms! Meet someone in a fitness class . Familiarity has a way of making people feel comfortable, so it won’t seem odd if you strike up a conversation with someone you see regularly in class. I used to go to the same yoga class every week and eventually became friends with a classmate. In no time, we were sharing rides to the studio and dinner afterwards. Join an exercise group . Most cities have running and cycling groups - guaranteed ways to meet people who like exercising with other folks. A simple Internet search should help you find a group, or, as an alternative, check with your local sports store. The sports stores in my areas host free weekly exercise events that include running, cycling, and yoga. Sign up for a partnered sport or group lessons . Some sports - like rock climbing - lend themselves to finding a partner because you can’t do the sport without one. You can use Internet forums to find a partner, or go to a specialized gym where they’ll help you. If you’re new to the sport sign up for group lessons. You’ll meet other people who want to learn the same activity as you, and who are also on the same skill level. Once you’ve found yourself a partner, make sure you make the most of it , and don’t feel like you have to limit yourself to one person. The more exercise buddies, the merrier!

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Drink Up! Guess the Calories in Bottled Bevvies

The heat is on and sipping a cool drink is a great way to chill out, but so many of those bottled beverages are loaded with unsuspected calories. Take this quiz and see if you know the calorie count or sugar content of these four convenience store staples. Take the quiz

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Drink Up! Guess the Calories in Bottled Bevvies

Tips and Tricks For Avoiding Weekend Weight Gain

When Friday rolls around, my weekend begins. I often celebrate by having friends come over for dinner or meeting them for a bite to eat. It’s a great way to unwind from the busy week, but constantly letting loose on the weekends also means you might need to buy looser pants! Here are some tips for enjoying the weekend without derailing your diet. Weigh yourself twice a week - either Friday and Monday a.m. or Thursday and Monday a.m. There’s nothing better to keep you on track than knowing that you have to face the scale come Monday morning. Eat healthy throughout the day if you know you’ll be splurging at night. Focus on eating meals that are packed with fruits, veggies, whole grains, and lean proteins. Then you can feel good about going overboard for dinner. Don’t starve yourself to save calories for later. It’ll not only mess up your metabolism, but by dinner time, that famished feeling will likely cause you to eat more than you would if you weren’t starving. Have a healthy snack before heading to a big brunch or dinner. It’ll take the edge off your hunger. Know what you’re going to order before you go out to eat. That way you’re less tempted by the plethora of choices. Limit the martinis and cosmos. Alcohol is a diet double-whammy; it’s not only rich in calories itself, but it also reduces inhibitions and increases appetite. So stick to the one drink a day rule. There are other great tips, so read more. When out to dinner, send the bread basket back. There’s no need to fill up on carbs, and if the basket is in front of you, it makes it harder to resist. Order soup or salad to start, but wait to order the rest of your meal. After you’ve finished, order your entree. Chances are, you’ll order much less than you would if you ordered all at once. Split an entree with a friend, or wrap up half your meal before you even start eating. If food is on your plate, you’re more likely to eat it. Go for a bed of greens or side of veggies. If your meal is usually served with pasta, or your hamburger comes with fries, substitute a salad, steamed spinach, or grilled veggies instead. Pack fruit and healthy snacks or lunches if you’re going to be out of the house all day, so you don’t have to rely on food court and concession stand choices. Do one long workout . Go on a half day hike or bike ride, take a yoga workshop, or go for a long jog, and you’ll burn so many calories that you can afford to splurge later. If you need to cheat on the weekend, plan what and when you’re going to cheat, enjoy it, then get back on track. One indiscretion won’t set you back - but a weekend of multiple indulgences will.

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Tips and Tricks For Avoiding Weekend Weight Gain

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