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The Britney Spears Femme Fatale Workout

Self — Wed, 06 Apr 2011 04:38:34 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

At long last (and after major hype), Britney Spears's Femme Fatale is out! Naturally, we took the pop princess's clubbiest album yet to the gym to find out what songs work during which parts of your workout.

"Till The World Ends"

It takes a solid minute for this Ke$ha-penned track to really get going, so use that time for some aerobic stretches to warm up your muscles. Try this: Stand with feet wider than hip-width apart, knees soft. Keeping hips stable, reach left arm overhead to right, and right arm across torso to left. Then reach right arm overhead to left, and left arm across to right. Next, bend forward from hips so torso is parallel to floor; repeat arm reaches. Then fold body completely forward and reach arms to front. Do sequence 20 times. To up your heart rate, add in jumping jacks or jump rope (you don't actually need a rope, just go through the motions!) for the next minute.

Keep reading to see the rest of the Britney Femme Fatale workout!

5 Lame Excuses That Shouldn't Keep You From Exercising

Leta Shy — Wed, 19 Oct 2011 01:45:13 PDT

Have a regular fitness routine? Do you always stick to it? If the answer is no, you've probably made one of these excuses before. Before you convince yourself to ditch your gym bag for another day, here are five common excuses and the reasons why they shouldn't keep you from sweating it out.

I'm too tired: No matter how many times people tell you that exercise will help give you an energy boost, it won't matter if the thought of actually putting on your sports bra has you spent. But consistency is key to keeping energy levels up. The more regularly you exercise, the more energy you'll have, meaning you won't nod off on the couch while trying to catch your favorite primetime shows at night; so, use that as motivation to just do it.
I'm too busy: Who hasn't looked at their schedule and wondered how they are going to fit it all in? Juggling workouts with work, kids, and social engagements can be a feat in itself. But an effective workout can be had in just 20 minutes or less as long as you're prepared. Find a few quick workouts to have on hand the next time you have a busy day. Squeeze in a few of these quick five-minute exercises the next time you have a few minutes to spare, or make like perpetually busy working mom Bethenny Frankel and pop in an exercise DVD when you get home. "A long time ago I used to go to a gym or a yoga class, but that involves getting there [and] getting back. I don’t really have that extra time, so I really believe in at-home workouts," she recently told us.

Read on for more lame excuses that shouldn't keep you from working out!

What The Fighter Can Teach Us About Being Fit

Michele Foley — Sat, 26 Feb 2011 18:30:16 PST

The Fighter wasn't on my list of movies to see. I'm not a fan of boxing, and underdog sports movies are notorious for their cheese. But the real life story intrigued me, and I've always thought Christian Bale to be a tremendous actor. I am so glad that I saw this film; to say that it's inspiring and well-acted is an understatement, and I already have plans to see it again before it leaves theaters. In the meantime, I am bringing the lessons that I learned from the movie in with me when I hit the gym, yoga mat, and climb a wall. (I'm also dusting off my jump rope!)

Never say never - In a champion's vocabulary, the word "never" isn't spoken very often. Despite the numerous adversities Micky Ward (Mark Wahlberg) faced, both personal and professional, he didn't give up on his dream of making it back into the ring and walking away a champion. (And he did everything that was required of him to make sure it happened.) Along these same lines, it's never too late to start: whether your dream is to run a marathon or hit the gym three days per week, never isn't an option toward your success.
Nothing comes without hard work - While having a dream is a good place to start, it means nothing if you're not motivated to do the work. Six-pack abs don't come from dreaming about them, and completing a tri isn't going to happen if you don't get in the water. For Micky, this meant grueling training sessions. It also meant coming face to face with years of family strife, and in some cases turning his back - at least for awhile - on the people he loved most.

See what other lessons I learned from The Fighter when you

Trust your workout partners, but trust yourself more - I'm a huge fan of trusting your instincts, listening to your body, and knowing your limitations. From the get-go, Micky trusted that his family was making the right decisions for him. One such decision led him into the ring against a contender two times his size; Micky was pulverized. While it wasn't easy for Micky to distance himself from his family, he had to do it in order to move forward with his career. But, he also knew when the right time was to let his family back in - even if it pissed people off. Trust that your workout partners, teachers, and trainers are there to support and push you, but that no one knows what you need more than yourself.
Know what your capable of - I'm all about dreaming big, but it's also a good thing to be realistic. Start off with small goals and build your way to the top, or like Micky did, fight your way. Micky had to get through a series of small fights and contenders before he even reached a title shot. He was also aware of his strengths and how to use them best, or at least his brother Dickie (Christian Bale) was - Micky's powerful right fist! Be aware of what you're good at and learn how to maximize that strength, but, at the same time, never stop improving on what needs building.