Blog Posts by FitSugar

Source: Avoid Common Trail Running Dangers With These Tips


Running on trails can offer a much better workout than the gym treadmill. You'll burn more calories propelling your own body weight forward rather than relying on the treadmill belt. All those natural hills tone your legs, build endurance, and can make you a faster runner. Plus, the gorgeous scenery and dodging all the puddles and fallen limbs make running more exciting, which might inspire you to run more often and for longer distances. That said, there are some risks to hitting the trails, and here's how to avoid them.

• Bugs, bears, and other creatures: Being one with nature may mean getting a little more up close and personal than you'd like. Bugs like mosquitoes and ticks, although annoying, can be avoided with a little bug spray and by wearing lightweight long-sleeve shirts and pants to cover your skin. Bears, wolves, and venomous snakes, on the other hand, I'd rather not have to deal with. Talk to fellow runners and

FitSugarSource: Healthy Baking Mistakes That Cause Weight Gain

If you're a conscious eater who happens to have an enormous sweet tooth, you can bake your cake and eat it, too, as long as you use healthy recipes. Cookies, muffins, pies, and brownies can definitely be made with a nutritional twist, but if you're not careful, your healthy treat could still cause major weight gain. Avoid these mistakes in the kitchen to avoid needing a bigger apron.

• Using Healthier Yet High-Calorie Substitutions : Margarine for butter, maple syrup or honey in place of white sugar, or whole-wheat flour instead of all-purpose white flour can save cholesterol and fat while adding more nutrition, but they still contain the same (if not more) calories. Healthier doesn't always mean lower in calories, so still practice portion control when eating these healthier treats.
• Loading on Too Many Healthy Toppings: Walnuts, shredded coconut, and dark chocolate offer health benefits, but they're not void of

FitSugarSource: Think Like a Pro: 10 Diet and Exercise Tips From Athletes

Whether you're ramping up your diet and exercise for bikini season, or you just want to be as healthy as you can be, look no further - we've got a plan for you, courtesy of professional athletes like Olympic swimmer Natalie Coughlin, Olympic gymnast Shawn Johnson, pro boxer Cara Castronuova, and pro soccer player Leslie Osborne (and a must-read tip from Serena Williams). Your best bet for getting bikini ready in time for Summer? Thinking like a pro. Approach your workout with an athlete's dedication with these diet and exercise tips from the pros.

• Create Goals: For pro athletes, there's always a race or game to train for; for the rest of us, the stakes may not be as high. No matter, says boxing champ and former Biggest Loser trainer Cara Castronuova. Having a short-term goal for yourself can help motivate you to stick with a workout routine. "Any type of goal can make you focus 120 percent. It's a mental thing.

Source: How to Deal With Daylight Saving Time Sleepiness

This weekend marks the beginning of daylight saving time, when we jump forward an hour at 2 a.m. on Sunday morning. The good news is that we have Sunday to acclimate to the change before the start of the workweek, but the bad news is that our internal clock may not be as easy to reset as the ones on our computers and phones. In fact, many sleep experts say that losing that hour of sleep because of DST can affect us for around 48 hours, meaning come Monday you may be dreaming of resting your head on your keyboard for a quick nap. To prevent a groggy, irritable Monday, here are some tips for dealing with DST.

• Time to change your habits: A post-DST hangover-like feeling can be all you need to realize that your sleeping habits in general need a change. From establishing a bedtime routine and regular bedtime to saying goodbye to the snooze button, here are five expert ways to change your sleep habits for the better.

Source: Tips For Tackling Long Runs

Many people sign up for races and marathons in the Summer, so Spring is the time to be training for them. If you're not used to running longer than three or four miles, here are some tips to help tackle longer distances.

• Don't skimp on gear. Splurge on good wicking socks to prevent blisters, a durable and comfortable pair of sneaks, wicking clothes that are seamless to prevent irritation and chaffing, and a supportive sports bra. Good gear is so worth the extra dough.
• Follow the 10 percent rule. The rule states: never increase your weekly mileage by more than 10 percent from the previous week. This means you want to gradually work up to that 18-mile run you have in your training schedule, rather than jumping right into it.
• Slow down your pace. You may be used to running eight-minute miles when you run the three-mile loop in your neighborhood, but it'll be hard to keep up that pace when taking on a 10-mile run. As your body

Source: How I Gained 30 Pounds in College (and Then Lost It)

In college, I was no stranger to the "Freshman 15." In fact, all that newfound freedom to eat whatever and whenever combined with the all-you-can-eat dining hall and late-night pizza runs made it the "Freshman 30." Now that I've been at a healthy weight for a while, I can look back on all the mistakes I made. I'm sharing these mistakes now in the hopes that I can help someone else avoid the sadness and insecurity that comes with weight gain.

Good-bye, Home-Cooked Meals With no one to cook me healthy, balanced meals, or tell me to eat my broccoli and not a brownie sundae for dinner, I quickly made my own - unhealthy - meal decisions. This included ordering take-out, devouring junk food, and eating way more food than I did when home.
Is That Cookie Vegan? My school population was 90 percent hippie, and I was already a vegetarian, so it's no surprise that becoming vegan was my next move. I didn't miss milk or eggs at all. Why

Source: 4 Reasons You're Not Losing Weight

Frolicking from one fad diet to another is a surefire way to prevent permanent weight loss. That's because diets just don't work - once you lose weight and go back to your old ways, you'll gain it all back. Weight loss is more about lifestyle changes rather than restrictive eating plans. If you've been on the weight loss boat for quite some time and haven't achieved the results you're looking for, here are some reasons why.

1. You're not fully committed: If you're losing weight without a particular reason in mind, just the basic thought, "I want to lose weight," it will be much easier to stray from your healthy path. To find success, you've got to get personal. Do some soul searching and find a specific goal or meaningful reason that inspires you to lose the weight once and for all, such as to lower your cholesterol or to be healthy for your kids. Keeping the big picture in mind will make it easier to stay committed.
2. People expect

Source: Be a Quick Change Artist For Lunchtime Workouts

Since I have trouble yanking myself out of bed for an early morning workout, and after work I'm on mom duty, the lunchtime workout has become my fitness savior. Nothing beats the midday pick-me-up from a nooner sweat session, but timing is everything. After months of careful consideration and testing, I have found the best outfits, for both the office and gym, to cut down on locker room time to ensure I am pedaling when the first tune blares in, cardio cycling, and back at my desk minutes after the class is over.

Here's my tried-and-tested strategy:

What to wear to work: For starters, keep your office outfit simple: a one-piece dress is quickly off and easily hung on a locker hook. Skip the tights if weather permits, but do wear boots that slip on and off easily, so you can wear your athletic socks to work, eliminating one more element from your wardrobe change. If you have long hair, wear it up to work alleviating the need to