Blog Posts by FitSugar

Source: 10 Moderation Tips to Prevent Overeating at Your Next Meal

You may wish you could eat french fries and pizza all day long, but if you're watching calories, then you know this would be unwise. But practicing moderation can be easier said than done - unless you've got a few healthy-eating tips up your sleeve. The next time you sit down for a meal, keep in mind these 10 moderation tips to help prevent overeating.

• Eat the real stuff. A plateful of fat-free brownies may not be as satisfying to your taste buds as a small square of the denser, chewier, original variety. Whether you splurge on a small treat every day or like to split a dessert when you eat out, go for a little of something decadent instead of a lot of the diet version.
• Nix the hands-off policy. Giving yourself some diet leeway can help make your healthy eating plans feel less daunting - which means you'll be less apt to pig out on a long-desired "no" food. Have a cheat day a week to eat what you want or

Source: Take Advantage of Cool Weather With These Outdoor Fitness Tips

Fall can be the perfect time to ramp up an exercise routine; the transitional season offers relief from the workout-sabotaging heat of Summer and the upcoming chilling weather of Winter. Get inspired with these ideas for your outdoor workouts.

Sign up for a boot camp: A weeks-long boot camp is the perfect plan to get total-body ready for any revealing Halloween outfits or your best holiday photos yet. If you don't want to sign up for a boot camp, you can use these bootcamp strategies during any outdoor exercise routine.
Buddy up: Time goes by fast when you work out with a friend, and making plans for an exercise meetup can bring structure to an outdoor routine. Luckily, there's no end to the kinds of outdoor workouts you can do with a friend; from cycling to rock climbing, here are a few workouts that are better to do with friends.
Small spaces: City living can make it hard to find a decent spot for a successful

Source: 3 Daily Habits That Increase Your Breast Cancer Risk

In the midst of all the pink products, Breast Cancer Awareness Month is a great time to assess how your lifestyle affects your breast cancer risk. And while there are many environmental or genetic factors that can be out of your control, sometimes our regular habits can be the culprit as well. To help reduce your risk of breast cancer, here are three daily habits that you can eliminate from your life now.

Too little sleep: Your up-all-night antics may be making it hard to concentrate at work, but that's not the only reason to hit the hay a few hours earlier. A recent study found that maintaining quality sleep habits can reduce your risk of developing an aggressive form of breast cancer, so make sure you're getting enough Z's with our tips on how to get more sleep.
That third glass of wine: A glass of red wine a day has been proven to (thankfully) have many disease-fighting properties, but going overboard can have the

Source: Beaking Bad (Habits): Not Drinking Enough Water

At work, it's easy to get a water-drinking system down; all it takes is several trips to a water cooler and a reusable bottle to stay on track. But when running around, remembering to drink enough water can be hard, which only leads to feeling tired or irritable. Prevent being under hydrated with these easy tips to break the bad habit.

Take a bottle: Filling up at the drinking fountain or sink, wherever you are, is an easy way to ensure you'll stay hydrated. Keep a reusable bottle that fits into your purse (and doesn't leak) handy when you're running out the door. Try some of our favorite spill-proof water bottles here.
Have a goal: Declare your daily water goal - vow to refill your water bottle four times every day or keep a count of how many ounces you have to go to reach your 64-ounce number. Knowing how far or close you are to reaching your water intake for the day can be all the motivation you need to stop and take a

Source: 7 Tips to Get More Out of Your Personal Training Session

If you want to get more bang for your buck during your training session, then follow these seven simple rules. From the gym to the Pilates studio, these easy-to-follow tips will deliver results faster than expected.

• Be prompt: By showing up late to train, you are only slowing down the process to meeting your end goals. Your trainer might not even mind, since he gets paid either way. You, on the other hand, are losing valuable time and money; try to get there early to make the most of your workout. If you can't help but be tardy for one of your sessions, then try to stay a little longer to wrap up on your own or to take fewer breaks between reps.
• Focus: It's OK to shoot the breeze, but try not to chat too much with your trainer while working out. Although getting comfortable with them is great for your relationship and trust, too much talking will lead to loss in concentration. Just make sure your

Source: Cut the Cake and the Calories - Without Really Trying

Unless you have superhuman self-control, baking can often have you heading to the gym while the cake cools. Although we can't make cookies calorie-free, there are ways you can bump up the nutrition and cut calories the next time you go to make a sweet treat. With a few simple substitutions and switches, you can have the muffin and its top - without the muffin top.

• Substitute the sweet stuff: Although sugar isn't loaded in calories, your body stores it as fat - not good! Sugars offer a quick burst of energy but leave you crashing after a slice of cake. Instead of using refined sugar to make your baked good sweet, opt for zero-calorie sweeteners or all-natural sweeteners like Stevia. Just keep in mind any needed measurement adjustments or possible changes in texture when baking with a sugar substitute. You can also use a little honey or maple syrup to sweeten the deal.
• Mix up the flour: White, all-purpose

Source: Be Consistent: Marry Your Strength-Training to Your Morning Routine

Is your push-up routine as consistent as your morning shower? Working your muscles can be a hard habit to maintain, especially if you convince yourself you don't have time. An easy way to cross your strength-training routine off your to-do list: make it part of your daily morning or after-work routine. Sandwiching crunches in between teeth brushing and makeup application helps you move past the lack-of-time excuse - and helps you realize that results happen minutes at a time. Here are a few ideas for sticking with it by tying your strength training to your normal everyday routine.

• Do a minute of squats after you get out of bed to help tone your legs while waking yourself up as well. For tips on how to do the perfect squat, watch our video here.
• Balance exercises help ensure that you maximize your strength-training results by maintaining correct form (and preventing injury). Multitask your morning bathroom

Source: Make the Most of Your Elliptical Workout

Elliptical trainers are a gym favorite. Not only is this cardio machine joint friendly, it's incredibly versatile. You can go forward and backward, work your arms and legs, or focus on your core - all while getting your heart rate up. Here are some tips to help you maximize your minutes on the elliptical machine.

• If your focus is cardio: Watch your strides per minute. SPM is the number of times your legs go around in 60 seconds, a stat most ellipticals conveniently track for you. After warming up, aim to keep your strides per minute between 140 and 160. If you're doing intervals on the elliptical, make sure your "sprints" are above 160. Here's a great elliptical workout with sprint intervals so you can start practicing this technique.
• If your focus is toning your thighs: Pay attention to your feet. Pressing more with your heels will work your hamstrings and butt more, while pressing more with your toes will tone your