Blog Posts by FitSugar

Source: Stretches That Make For a Deep Sleep

I'm guilty of not stretching nearly as much as I should, but every time I do I'm reminded why it should be a daily part of my life. Stretching not only makes you more relaxed, but it helps keep your muscles flexible so you're less apt to experience discomfort or workout-related injuries. You don't have to devote too much time to stretching; in fact, all you need are a few minutes before bed to make your body that much healthier. Besides increasing your muscles' strength and flexibility, these stretches will relax your body and help you get ready for quality sleep.

• Almost anyone, from runners to office workers, can benefit from stretching out tight hips. Do a few of these hip-opening stretches before you go to bed to help you feel relaxed and help reduce discomfort.
• If you haven't stretched and are ready to hit the hay, here are 10 yoga poses you can do in bed.
• Don't feel like moving your body into One-Legged Half Wheel before you

Source: Your Guide to a Healthy Happy Hour

The weekend's right around the corner, and you may be celebrating with an after-work cocktail. But while happy hour can be a much-needed bonding time, make sure you're not eating or drinking so much that your weekend calorie budget is over before Saturday has even begun.

Know your counts: Get to happy hour armed with knowledge; specifically, which calorie-laden cocktails you should be avoiding. This chart of the calories in popular alcoholic drinks should do the trick.
Choose a low-cal spirit: You don't have to stick to only vodka sodas, however. Ask the bar if they carry one of these low-calorie alcohol brands; just make sure you ask for a low-calorie mixer (some work well just on the rocks), so you can rest easy knowing the cocktail you're sipping on isn't full of empty calories.
Snack smart: The truffle fries may be a great price, but they're not the best option if you're trying to stay healthy. If you're hungry, opt for something high

Source: How to Indulge on Vacation Without Busting Your Bikini

You worked so hard to get your body slim and sculpted for your Summer vacation. And now that you've made it to your sunny and sandy destination, you're ready to slip off your cover-up, plop yourself onto a lounge chair, and sip down a fruity cocktail. Go ahead, you deserve to do whatever you want and enjoy yourself, but before you do, here are some ways you can live it up without letting yourself go.

• Make fitness the focus of your trip: There are tons of yoga, surfing, or climbing retreats, depending on what you're into. If you run, sign up for a race in a city you've always wanted to visit, or grab your helmet and sign up for a bike tour.
• Include a little fitness every day: Even if a fitness retreat isn't your idea of relaxing, you can still include a little bit of movement in your daily plans. Be sure to pack these eight exercise essentials so you can work out in your room. Or check out the hotel's gym, go

Source: Yoga Poses For Dysmenorrhea (aka Cramps!)

Got cramps? You're not alone. Many women suffer from severe menstrual pain (known as dysmenorrhea) with sharp, throbbing, burning, or nauseating cramps in their lower abdomen and back. The cramps may come right before you get your period or during and thankfully go away after Aunt Flo leaves you. These crippling, can't-get-through-your-normal-day kind of cramps are caused by uterine contractions and can be aggravated by emotional stress. They tend to cause headaches and a really heavy flow - twice the fun. Some women take pain meds to deal, but you may want to give these yoga poses a try since getting your body moving (and out of fetal position on the couch) can really help with cramps.
Wide Squat
Hip pain can be part of the whole cramp scene, so stretching them out feels really good. To do Wide Squat, stand with your feet slightly wider than hips-width distance apart. Bend your knees and lower your hips all the way down. Take a peek

Source: Juicy News: Scientists Slash Half the Fat From Chocolate

This morning brings great news for all chocolate lovers out there! A British scientists have effectively cut chocolate's fat content in half. In order to slim down the traditional recipe, a team of scientists out of the University of Warwick have employed help from a juicy source.

In order to reduce the high fat content in chocolate, scientists used tiny droplets of orange and cranberry juice. After infusing the juice into dairy, the final chocolaty product kept its original texture and ability to melt. Since there's juice incorporated into the recipe, the new chocolate does have a fruitier flavor than we're accustomed to. However, there's also an option to use water and ascorbic acid in order to keep a classic chocolate taste in the lower-fat creation. Dr. Stefan Bon said, "Our study is just the starting point to healthier chocolate - we've established the chemistry behind this new technique but now we're hoping the

Source: Weight-Loss Tip: Keep Your Daily Diet Clean

While keeping calories in check is necessary, healthy weight loss is built on more than numbers. In order to lose weight and keep it off, lifestyle changes are necessary for continued success. One of the easiest ways to get started is to replace processed grub with clean foods. Not only are natural options more nutritious, their flavors are more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss.

• Love your labels: The nutritional info on labels is one of our best defenses against weight gain. A low-calorie number is always great to see, but knowing to look for crazy amounts of sodium, trans or saturated fat, or ingredients you simply can't pronounce will help you make the shift toward healthier choices - and understand why you're doing so.
• Lose the extra sugar and salt: If your taste buds have been

Source: How to Prevent Injuries When Hitting the Trail

Taking a leisurely hike seems like a fun way to spend an afternoon, but if you're not careful, you could end up getting hurt. Follow these tips on your next hike to keep you safe and injury free.

• Know the route: Being familiar with the trail will help you avoid obstacles like cliffs and deep rivers. If you're checking out a new place to hike, go with someone who's been on the trail, research beforehand, or bring a GPS. If you are familiar with the trail, it's still a good idea to go with someone who can offer help in case you fall or get hurt.
• Gear up: Splurge on a solid pair of hiking boots with a rugged sole to prevent slipping, and if you have weak ankles, choose a pair that covers this area of your leg. Pack a walking stick to help support your weight on inclines and declines, and don't forget basic first-aid supplies either. Bring snacks, water, and a a cell phone, too. You may not get service, but if you do, a

Source: The Most Common Sleep Mistakes (and Their Solutions)

With so many sleep-aids out there, it's no secret that Americans have issues getting to bed. Before popping pills, here's how to deal with some of the most common mistakes people have when it comes to bedtime.

Getting Sucked Into TV and Going to Bed Late

• The problem: You're super tired but you force yourself to stay up to catch all the highlights of the Summer Olympics. Watching TV, working on the computer, or playing with your iPad can make sleep harder to come by. Besides staying up later than usual, the light from the screen stimulates your brain and keeps you awake.
• The solution: Set a bedtime and stick to it. A half hour before you know you need to hit the hay, do calming things such as yoga, taking a hot shower, reading a book, or writing in a journal. This will help relax the body and mind, prepping you for your regular bedtime.

• The problem: If you've had a few glasses of