Tag Archives: Womens fitness

Save the Ta-tas!

Hey there RYPEness!

How are you…and your ta-tas doing? Why am I asking about your ta-tas? Well…because I care, and you should too!!

We are doing our best to take care of our bodies by leading healthy lifestyles and eating right. All of us *wink wink* are ensuring that we are getting at least 30 minutes of exercise in daily and eating clean meals. Right? RIGHT! But are you making sure that your ta-tas are good too? Did you know that wearing a good sports bra that fits properly is just as important as making sure you are wearing the right running shoe, or that your bike is the correct size for you? Did you know that failing to wear a supportive and properly fitting sports bra during exercise can lead to permanent breast damage whether you’ve experienced pain or not, and even if your breasts are very small?

Yup.

Let’s think about running. When we go for a jog, as we run our legs are moving and our arms move back and forth. There is control to that movement since our legs and arms contain bone and muscle that we move at will. Howeva….’ya girls’ are made up of mostly fatty tissue and mammary glands. There is no muscle there that can be controlled. There are no bones that can provide a structure of sorts. So those mama-jamas are free to bounce around willy-nilly!

OUCH!

The primary support structure for the breasts are ligaments called Cooper’s Ligaments. These are connective tissues in the breast that help maintain structural integrity. Secondary support for the breasts comes from the skin. To understand the damage that can occur to these two elements if not properly supported, try this easy demonstration. Take a rubber band and cut it so its just one long strip, then measure it. Tie a weight to the end and begin swinging the rubber band around for a period of time. Measure the rubber band again. By golly it’s longer!

Now…apply that same concept to your love bumps. Not a pretty picture, right?

boobs

Yeah, we gotta tie those breastisis down darling! Because once we stretch those ligaments and skin, there is no un-stretching. Your only option to reposition them off of your belly is surgery…that’s not cool. And don’t think that just because you happened to be not as well endowed as some of us larger boobed females that you are not prone to this same stretch and hang, because you are.

So prevention is key! It’s a must to find the right bra that stops the stretch. And to stop the stretch, we have to stop the movement. AND!!…just because you are wearing a bra that smashes your breast to the point of looking like a 12 year old boy does not necessarily mean that there will be no movement! When we are exercising there are three directions of breast movement:

  1. Up and down
  2. Side to side
  3. In and out

We gotta stop all that. There are two basic ways that sports bras reduce breast movement during exercise: compression and encapsulation. Most of us are used to the compression bras, which are good at reducing up and down movement, but not so good at side to side. Encapsulation bras mimic our daily bras in that they have cups that “encapsulate” the breast. Finding a bra that does a good job of compressing AND encapsulating the breast is our best bet. Also, we want to ensure that our bras are made from good wicking material, thus pulling moisture away from the skin, to prevent painful and ugly chaffing.

So…it’s time to take a trip to a good fitness apparel retailer, like say TrySports…shameless plug…and get properly fitted for a good bra. The Adidas Supernova Racer Bra has been highly reviewed as a great high impact bra. Moving Comfort does a great job with sports bra as well. This is a company that was started by two women runners, so they understand the needs of women and have a variety of options that will meet your needs. Try Juno, Maia or Fiona….their top sellers.

Ladies…let’s save our ta-tas!! Take the time to go get the RIGHT bra. Sorry…during your workouts is no time to be showing off the cleavage, save that stuff for the club. Tie those girls down, fully. There should be no breast tissue oozing out from any part of the bra, they should be wholly contained! Then…let’s go have some fun taking care of our bodies!

Swim, bike run…RYPE!

 

 

 

Proper preparation prevents….

…showing up at the gym ready to get your “spin” on and realizing you forgot to pack your shoes.

ImageYep, that’s pretty much how my morning went. I had my day all planned out, starting with a nice 50 minute spin class followed by some good weight training, then off to some meetings, and finally some fun playing laser tag with my 13 year old mentee.

So why am I putting this on my blog? Well, because I want you to avoid derailing your fitness goals by always being prepared.  Your gym bag should be your “ready-set-go” bag. Just like we ensure that our “essentials” are always in our purse, we should approach our gym bag the same manner. To avoid the epic fail that I experienced this morning, I suggest you keep these key things in your bag at all times:

  1. Workout clothes. You never know what your day may throw at you! So make sure that you always have some quality workout threads (including socks!) that are ready to rock and roll whenever you are.
  2. Gym shoes. I know, these things are not cheap. But its a good idea (I am living proof) that having an extra pair of shoes in your bag prevents missed workouts due to being rushed or simple oversight. These shoes don’t necessarily have to be your best or favorite pair. They are there to serve the purpose of back up when our brains have that occasional fart.
  3. Workout log. Its important to keep track of your progress, if for no other reason than to see your victories! Everyone is motivated when they see themselves improving. So keep a little diary with you at all times to record your success. #motivation
  4. Water bottle. There is nothing more annoying then being thirsty and having to go locate the water fountain. So make sure you always have a spare water bottle to fill and tote around as you move through your workout. We all know that water intake is very important!

If you have just these 4 things, the chances of you experience my Saturday morning fail diminish to nearly zero. So learn from my mistakes, and lets stay on that healthy living bandwagon!

Hyped to be RYPE!!!

 

Swimming….the complete body workout!

Hey there RYPEness,

I happen to be a member of a Master’s Swim Program and I love it! I think a lot of people see these programs and get intimidated by the word “Masters”. However, in the context of swim programs, “Masters” means over the age of 20. So….no more excuses if you have a program near you that you can join! It really is a lot of fun. In my program there are all levels of swimmers and all kinds of reasons why each belongs. Some of us are triathletes, some folks use it as part of their weekly fitness program. There are some twenty-somethings all the way up to some fifty-somethings. Some of us are slow, some are really fast. But, at that end of that hour we all have had a great workout and feel very energetic for the day ahead. Swimming with the group provides a social element, and also provides the competitive challenges that make you push yourself to go a little harder for that last lap, or minute or drill.

I just read an article on swimming and it totally speaks to all the reasons why YOU should get in the pool! Check it out:

http://www.webmd.com/fitness-exercise/features/fitness-basics-swimming-is-for-everyone

Hey YOU….get in the pool!

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Hyped 2b RYPE!