Category Archives: She Science

Thoracic Pain & Large Breasts : How to manage the discomfort

 

The thoracic spine is the section of spine between your cervical spine (neck) and lumbar spine (lower back). Each vertebrae of the thoracic spine has a rib connected on either side and the upper ribs connect to the sternum at the front of your body.

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Due to the attachment of the rib cage to the thoracic spine there is limited movement through the upper back region. Consequently we can often get stiff and sore in the upper back. Sometimes stiffness in the thoracic spine and in the joints between the thoracic vertebrae and ribs can refer pain to other areas such as your sides, front of torso and arms.

Position of the breast on the chest wall:

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Muscles of the chest wall:

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Muscles of the upper back:

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Some factors can increase the risk of getting stiffness and/or pain in the upper back.

Examples include:

  • Poor standing posture
  • Poor sitting posture
  • Lots of time spent sitting
  • Engaging in lots of anterior focused activities and exercises
  • Having a large bust

The weight of a large bust puts increased force on the chest wall and can, amongst other things:

  • Tighten the pectoreal muscles
  • Pull the shoulders forward (which can also lead to various shoulder injuries)
  • Round the top of the thoracic spine (kyphosis)

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Some ways to prevent and treat pain and/or stiffness in the upper back:

  • Massage of the chest and shoulders
  • Physiotherapy (which may include mobilisation of the thoracic spine)
  • Spikey ball/tennis ball/cricket ball self-release of pec muscles blog pic jblog pic k
  • Stretches- focused on opening the chest and loosening the thoracic spine
  • Upper back strengthening exercises

  • Improving posture
  • Using a lumbar roll for support when sitting
  • Decreasing time spent sitting or interspersing sitting with regular standing/walking/stretching
  • Modifying activities to decrease load on front of body
  • Getting properly fitted for a good-quality brablog pic u
  • Wearing a good quality, fitted sports bra for exercise

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If you are experiencing ongoing upper back or chest pain and these steps do not help please consult a medical professional.

 

By Lauren Starr, Physiotherapist

Hi, my name is Lauren Starr and I’m a 28 year old physiotherapist. I’ve been working in a busy physiotherapy clinic in Melbourne’s South East for three years now and I love it! As well as assessing and treating people in rooms, I also take clinical pilates, hydrotherapy and yoga classes.

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Outside of work I spend most of my time running. I have been focussing on athletics recently, but I also compete in trail and road events.

I am lucky enough to have a partner and dog who also love running so we go on lots of running adventures together in our campervan.

In my downtime I enjoy spending time with family and friends, reading and baking.

 

First Time Fit Top Five

Do you remember your first bra fitting? For most of us it was an awkward, embarrassing 10 minutes of our life in front of a total stranger. For others our first bra might have arrived wrapped in a plastic bag and been sat subtly on the end of our bed!

They call it puberty blues for a reason!

But it doesn’t have to be that awkward.

A sports bra is a great option for a first bra for developing girls and often it’s during their sporting or school physical education activities that students first start to feel like they need a bra.

Getting fitted for a sports bra rather than for an everyday bra can help eliminate some of the angst from a situation. This is because you’re purchasing a technical sports product for a noticeable need that will make them focus on feeling more comfortable rather than being focussed on being uncomfortable in some new clothing contraption!

But here are our Top Five Reasons a Sports Bra is a great first time fitting option:

  1. Comfort: They are more likely to be a crop/compression style of product. This can, in some cases, assist not only to support but to minimise the appearance of breasts and provide coverage that feels similar to a bathing suit.

 

  1. Adjustable: There is some great product on the market which will include the straps being adjustable at the front which can allow for breast tissue growth, while still being as supportive as possible.

 

  1. Wire Free: There are often very supportive options that do not have underwire. Underwire is in Sports Bras and everyday bras simply to enhance shape – and there is nothing wrong with wearing it. But for first time bra wearers they can often take some getting used to. Starting in a bra without an underwire can be a great first step.

 

  1. Adaptable: They fit with a student’s lifestyle. Often around the age of a first bra young people are sitting at their desk one minute and running around the next. Sports Bras can be comfortable enough to wear all day, whilst providing support when it’s demanded.

 

  1. Fashion: They come in a great range of colours, and let’s face it, that matters!

 

Most importantly a well-fitting and comfortable bra – whether everyday or Sports – can have a big impact on confidence. Starting out with the right fit and right knowledge can change what can be an awkward experience into an empowering one.

 

Bra Banding Might Fix Your Chafing Woes

It’s all about the banding when it comes to Sports Bras – but even more so for Sports Bras for distance runners.

Almost every runner has experience dreaded chafing somewhere at some point – ooh and the nasty sting in the shower post run!

But avoiding chafing is usually down to a few simple steps.

  1. Make sure your Sports Bra banding is firm.

You don’t want your bra to be rib-crushingly-too-tight-to-breath firm but you do want it firm enough that the band cannot move.

Having a firm band around the rib cage is the number one rule for getting a Sports Bra or any bra fit right. If the band is firm the majority of support will come from the band and it will apply less pressure to the straps on the shoulders. The bra will be more comfortable and more effective at holding breast tissue in place.

If the band is too loose you immediately lose support for breast tissue, place greater pressure on the straps AND increase your risk of chafing – because the band will move around the rib cage. This is especially true of distance runners as they deplete fluids and grams to kilograms of physical weight as they run.

  1. Make sure the Cup is snug.

For all the same reasons as above – if there is any room in the cup you lose support and invite chafing. You want it tight – compressive – but not so much that breast tissue is spilling out the top or that you feel crushed.

  1. Make sure the bra doesn’t sit too high.

As Sports Bras are often ‘’crop’’ style another common chafe point is if the bra sits too high and digs into the tissue above the breasts and slightly in from the arm pits. This is a potential friction point due to arm movement during running. As runners seek higher coverage from a Sports Bra to close vertical escape routes for breast tissue – which we love – sometimes they can sit too high and cause issues.

  1. Wear a breathable, moisture/sweat wicking material.

It might sound simple but the wrong fabric close to the skin can increase the risk of chafing. Cotton based materials for example will become saturated with sweat and lose most of their breathability.

  1. Arm yourself with an anti-chafe product

Sometimes everything you try will not be good enough. Be sure you are well hydrated and arm yourself with an anti-chafe product like Body Glide. It needs to be something that is water based and NOT petroleum based. And if you already have chafing protect it from getting worse with a film dressing.

 

There are some schools of thought that you shouldn’t wear underwire for distance running. In fact this is an entirely individual decision. If a wire is sitting well in the right place and on the right person some runners will find they prefer this as it will assist to encapsulate the breast tissue reducing sweat pooling between the breasts. Others will find the wire will not sit correctly on their sternum and this can cause irritation as they progress into their run and deplete in fluids. Unfortunately, as our bodies have so many variables, this is one thing that can only be determined when tested on the track.

Getting your Sports Bra professionally fitted can help to ensure you’ve ticked as many of the right boxes as you can before you head out to hit the pavement.

 

Regaining Core Strength After Pregnancy

 

By Libby Nuttall, Personal Trainer and She Science Ambassador

So you’ve had your baby, congratulations! Now it’s time to smash a few ab workouts and flatten that mummy tummy, right?! Wrong. On so many levels, wrong.

Pregnancy puts huge strain on your core and pelvic floor and now is the time for rehabilitation, not waist training, ab workouts, or thrashing our bodies at the gym.

Let’s talk a little bit about the core, because there’s lots of misconceptions. Picture a cylinder. The core is like a cylinder, with the diaphragm at the top, pelvic floor at the bottom, the muscles surrounding your spine known as the multifudus, and your deep abdominal muscles, known as your transverse abdominis. Your glutes are a really important piece of the puzzle as well.

What’s not so important right now are your outer abdominals, you know, your six pack muscles. Unlike your transverse abdominis, they have little impact on your general health or strength. So forget about crunches for a while.

So why does pregnancy put pressure on this region? Well imagine a hammock. Now imagine bouncing a bowling ball on the hammock. That’s what pregnancy is like for your pelvic floor. The extra weight and size puts pressure on all of the internal organs, changing the centre of gravity and the muscles we use to walk, stand and move. The stretching of all these muscles during pregnancy leaves them weakened and at risk of injury.

After childbirth is a crucial time for rehabilitation, and looking after your body in this phase will stand you in good stead for future pregnancies and general health and wellbeing, including minimising aches and pains, preventing pelvic organ prolapse or hernia and healing diastisis recti.

Diastisis Recti

The first thing we should identify is whether we have experienced abdominal separation, and how severe it is. Many women experience diastisis recti, so it’s nothing you should worry about and shouldn’t cause you any pain. It’s important to know which exercises to avoid, to help heal the separation or cause further damage. Undiagnosed ab separation can lead to hernia, posture issues, low back pain and incontinence issues.

lib picYou can determine whether you are affected by visiting a physiotherapist or performing this simple test on yourself (I would always recommend a physio after birth anyway!)

Once this is done, it’s time to start thinking about the best ways to regain core strength, and let me tell you right now, it ain’t situps.

In the first few of months after pregnancy we want to avoid exercises which put too much pressure on the outer abdominals such as situps, double leg raises and crunches. It’s also time to back away from the front loading exercises such as planks and push ups.

It seems like you’re not allowed to do anything, right? Don’t worry, this is a short phase in the scheme of things and there is still plenty you can do to regain core strength without those particular exercises. Trust me, your body will thank you down the track.

Here are my top tips for post partum core work. Remember to always focus on controlled, smooth movements, continuous breathing and good posture.

  1. Breathing and engaging exercises. Start your post partum workouts by learning to re-engage your pelvic floor and core. Identify whether you can, in fact, feel your core and floor being turned on and off. Deep breathing exercises are also key in the early stages. Simply lie down and allow your stomach to expand and contract as much as possible while taking deep breaths.
  1. Basic floor work. There’s several ways to activate your core simply by lying down. Before each of these, actively engage your core and continue to breathe normally.

Single leg heel slides – With knees bent and heels close to hips, slide one leg out to straight and return, swap legs

Single leg extensions – With knees bent and heels close to hips, raise one foot upwards and return, swap legs

Pelvic tilt – lying down and place feet up on a chair or fitball. Engage your core and tilt your pelvic back by pressing your lower back into the floor. Hold for five seconds then repeat 10 times.

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  1. Plank variations. As we talked about above, front loading exercises are best avoided in the early days, but there are still other options for you. Reverse plank and side plank are great. Over a series of weeks and months, progress at your own pace toward regular plank by starting leaning against a wall, then lower onto a chair or fitball. Next, move on to plank on your knees, then do short bursts on your toes.libpic2
  1. Resistance bands – When you’re ready to add some resistance to your training, resistance bands are a fantastic place to start. They provide a low-impact core workout that you can work up to in the post partum phase, just make sure you’ve really mastered points one and two first. There’s dozens of exercises to do with resistance bands, from rows, to posture work and dedicated core work. The bands allow you to work at an appropriate resistance level and gently regain core strength.

By Libby Nuttall, Miracle Months 

libby nuttalLibby is a women’s personal trainer in the Macedon Ranges. When she’s not hanging with her two sons, husband and Weimaraner (a.k.a; the boys), she is running high intensity fitness classes, volunteering as the president of the local playgroup, or working on her range of pre and post natal wellness programs, Miracle Months. Libby had her second son in December 2015 and is loving sharing the journey back to fitness and strength post baby with her social media following. This year she is looking forward to competing in a number of runs and obstacle races. Follow Libby via Miracle Months facebookinstagram. www.miraclemonths.com

Panache Sports Bra Stockist Melbourne Australia

Our Sports Bra store, She Science, stocks the Panache Sports Bra in cup sizes D – H.17-RGB-LR-RGB-lr

The Panache Sports Bra is a popular bra amongst our customers. The structured cups not only lift and seperate effectively, but also give a firm hold on breast tissue during activity.

A key feature of the Panache 5021 Sports Bra is the cinch hook at the back that enables the bra to be worn as either a traditional/straight back bra or a racer back. Our customers generally prefer the racer back option for high impact training sessions and the straight back option for longer periods of wear.

Check out our available range of Panache Sports Bras here.

5-RGB-LR-Panache_GG_Sport_Wired_Sports_Bra_5021_Short_5024_Black440Panache Sports Short black

 

 

 

 

 

 

 

 

By Tish Monahan

Best Bra Fitter Australia Melbourne

 

Tish is the co-founder and director of She Science, a Specialty Sports Bra and Sports Wear store in Melbourne. Tish has completed Advanced Bra Fitting training both locally and internationally as well as tertiary education in biomechanics. She follows the latest research on breast biomechanics and Sports Bra design religiously to ensure that She Science remains the most advanced Sports Bra shopping environment in the world. Tish views her Sports Bra business as a vehicle for her to inspire and enable women of all shapes and sizes to participate actively in life. Find Tish online via @SheScience. 

Confessions of a Running Mum

Life is busy. It seems to be a reality that applies almost irrespective of age, gender, lifestyle, occupation or life-stage. There are competing activities and priorities for nearly every minute of every day. Shops are open, for the most part, 7 days a week. Internet shopping is available 24/7. The internet, email, mobile phones and text messages, not to mention social media means that there is an underlying perceived expectation to be available for anyone at anytime. Rest is becoming a lost art form.

Hannah RMA running mum

And my life seems to be no exception to the epidemic of busyness! Since I can remember, my parents have been telling me to ‘slow down’ as I would go at a thousand miles an hour and then collapse. I still go pretty fast, but have discovered a rhythm and way to life where I can live life pretty fast and hard, but sustainably.

Life is busy. I am a mother to four kids aged between 9 and 2. I am wife to David, for over 10years now! I am daughter, sister, aunty, friend. I am involved in a few different community organisations. I am an author and public speaker. I am a full time Executive Assistant for the Managing Director of a rapidly growing social enterprise in Melbourne. I am also a runner.

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It is not unusual for me to be asked, ‘how do you manage to do it all’? I often quip that good concealer and coffee come in really handy! And whilst there is truth to that statement, there is greater truth in having some practices and principles in place that help facilitate the way I live and ensure that I don’t lose my mind! Your disciplines and mechanisms will be different to mine, as we’re different people, but here are my 5 top tips to living a full life and not collapsing as we go!

1. Be Organised

Organisation is one of my favourite things. Organisation to me may be completely different to organisation for you. I can say that confidently, as my mum’s version of ‘organised’ is vastly different to mine, but it works for her! Neither are right or wrong, however there are some overarching principles of organisation that I believe will be helpful:

  • Plan – for me, this is planning my time, our family schedule, our meals, and therefore a shopping list, and my training. I write our family schedule (including my training) on a whiteboard so that everyone is aware of who is meant to be doing what when (including chores). I write our meals down on a specifically designed pad/paper and include the recipe book and page number if it’s a new recipe or I’m not cooking. I write the shopping list and separate it into the various stores – a list for the major supermarket, the discount supermarket, the fruit & vege place, the butcher, the baker, and the bulk supermarket. To do lists are also very common in my home and on my work desk!!
  • Prepare – once I have planned, I prepare. I pre-prepare my own snacks for the week on a Sunday night. I prepare generally 3 lunches (bulk salad) and take them to work on a Monday morning (some really good quality plastic ware helps in this process!). The kids’ lunch boxes get made the night prior, and I often (not always) prepare my outfit and bags for the following day before I go to bed. These are things which make the morning rush, that little bit less rushed, and enable me to either get more sleep or spend more time with the kids. Preparation of meals is also not uncommon for me! I have been known to spend a full day cooking up a veritable storm, which means that we then have 3-4 weeks worth of food (meals, snacks, baking) in the freezer. Yes it takes time, but that next 3-4 weeks is bliss!!

food prep kids

  • Place – I am a firm believer that everything needs to have a place. The rest of that statement, and everything IN it’s place… well that’s a work in progress as I continue to try and train my husband and children in the art of returning things to their home (aka tidying). However, when everything is in it’s place, a) the house feels clean and tidy and pleasant to be in, b) efficiency is increased in cooking, in playing, in dressing, in cleaning, as everyone knows where to find things they need. I may have a slight obsession with labeling (my pantry shelves might be labeled, as might my linen cupboard be)… but this means that whoever is here looking after the kids, knows where to find what they need quickly.

Place for me is also about each activity having a place in time – the scheduling. If most things are scheduled in, I tend to not worry that the cleaning didn’t get done today, because I know that I have two hours set aside tomorrow for cleaning. It also means that if something has to happen earlier than planned, I can shift my time around, knowing what still needs to be reallocated space and time, thereby not missing things, and also not feeling the stress of change. And this leads to my second point.

2. Be Flexible

As much as organisation is key, I am not a slave to my organisation. If plans change (which they often do with children), flexibility means that I am willing and able to adapt. When I first married David, organisation and planning/scheduling to him were more like chains and a carried a sense of inflexibility. However to me, organisation actually gives me the freedom to be flexible. As i mentioned with ‘place’, knowing what I can shift where, enables me to be flexible and accommodate changes. This includes my training as well. I have distance and pace goals, and it’s a very delicate balance between sticking to them and pushing through, and recognising that in life flexibility is key and sometime goals need to shift. Flexibility is a big key to how I manage in life!

3. Eat Well

I’m sure many of you have seen the ads that depict the behaviour associated with being ‘hangry’. I can certainly relate to the ‘hangry’, although not only do I get irritible, I become almost completly useless. I know that fueling my body for the day is crucial. For those of us who have had struggles with emotional eating, this can create great angst and pressure. However, it is so important that we find the balance that works for us, and recognise food for what it is – fuel. Our bodies need fuel physically and mentally. I need to eat well to be mentally alert in my work. I need to hydrate well for the same reason. I also need to fuel my body for the physical work I put it through in my training. I need to ensure it’s getting the vitamins, minerals and energy it requires on a daily basis. Educating myself on what fuel it needs, through reading, and some trial and error to see what works for me, is a vital part of this process. Here is where planning and preparation become critical. If I don’t plan and prepare, I’ll end up either not eating enough, or eating the wrong foods and running myself into the ground. A car without petrol will stop at some point, and it’s the same for our bodies!

4. Rest Well

As I indicated, rest is not something that I do well. I am generally on the go, and if I’m not doing, I’m thinking and processing. I’ve come to believe that resting is composed of two things: physically slowing down and allowing your body to recouperate – sleep would be a good one here! 8 hours as a minimum is great to aim for. I have been somewhat out of control of how much sleep I gain over the past 9 years with young kids, 3 out of 4 who don’t sleep particularly well! But I aim for 7-8 hours a night. The other component of rest, is doing something that ‘fills your tank’ so to speak. For me, one of the key ways I do this, which happens to combine physically resting with filling my tank, is reading novels. I love a good book. I could sit up and read and miss my 8 hours one night, but wake up more alive than if I’d got 8-10hours sleep. Why? Because I have recharged and resting my heart, mind and soul as well as my body. Discovering how you rest, how you slow down in such a busy world is so important.

5. Choose Happy

I was having lunch with a colleague and she questioned me on how I managed to keep motivated. I stopped and thought about many of the things that I draw motivation from: my kids, my desire to be fit and healthy, my slightly competitive nature… but none of these things are how I keep motivated. I choose to be motivated. I make a choice every day to wake up and do that which I set out to do. Part of it is about building self-trust, part of it is about just doing it and not letting excuses get in the way.

The way I do what I do is by planning, preparing, flexing, eating and resting well. The way I do what I do and stay happy – I choose to do that which is before me every day with a smile on my face and with a good attitude. Yes, some days that is really hard work. But it is always worthwhile.

Life is busy. But it doesn’t have to be chaotic. Where you have hopes, dreams and aspirations, you have the power and the capacity to achieve them. Sometimes it requires creativity, and it generally always takes planning and organisation. However, you are capable of so much – often more than you think you are. You can do it. Believe in yourself and know that you have what it takes.

By Hannah ‘She Runs’ Easton

Hannah E

She Science Ambassador. Not only an athlete, I am a wife, mother to four children aged 8 and under, author, of articles, my personal blog and of a book telling my journey through an eating disorder, a teacher, facilitator and public speaker… I am a busy woman! I love life. As an athlete, I am a runner favoring the 10 – 21km racing distances. My heart and focus in life is all about creating community. Communities that inspire others to be free: physically, mentally, emotionally & spiritually. Free in who they are and free to pursue their dreams. To build lasting relationships that encourage, support and foster growth. Happy Full Living! Follow Hannah’s blog,facebookInstagram & Twitter.

 

Visit our full website at www.SheScience.com.au

You can find us on facebook www.facebook.com/SheScience

Or on instagram www.instagram.com/SheScience

 

What is THIR? A review of the multifunctional headwear piece.

What is THIR? Well, That’s How I Roll….

By Kellie Emmerson, Ultra Distance Trail Runner and She Science Ambassador.

 

thir australia 9The best thing that I love about running is it’s inclusivity. All walks of life can engage in the activity because it’s free. The old, the young, the big, the small, the rich and the poor. You don’t really need anything but a set of legs that will take you where you want to go.  But as we get more enthusiastic we start collecting more gear and we start to get more technical about it. The lowest-drop runners, the lightest clothes, the best sports bras, the                                                                                            most effective compression.

One of my essential pieces of gear, however, goes back to basics. It is called a THIRband, more commonly known as ‘multi-functional headwear.’

WHAT IS IT?

A simple, tubular piece of fabric.  It is made of Enduracool- a microfiber fabric with moisture wicking properties designed to keep you cool in the heat and thermal properties that keep you warm in the cold.

Thir Black

 

 

 

 

 

 

 

The best part is that the bands come in a wide range of bold colours to funk up every outfit!

 HISTORY OF THIR:

A New Zealand based company, with distribution in Australia by THIR Australia (thir.com.au).  The company has a strong focus on the outdoor sports community, sponsoring a number of trailrunning events in Australia, such as the Surf Coast Trail Marathon and the Wonderland Run, and countless others in New Zealand. They have recently been involved in making custom bands for White Ribbon, with a large proportion of sales going to the charity.  They have also commenced making custom bands for local running groups, with significant contributions going back into the clubs.

WHAT TO DO WITH IT?

This diagram shows the diverse range of different ways a Thir can be worn.

Buy Thir Australia

 

 

 

 

 

My most common uses are however:

–          As a headband to keep my ears warm on those cold mornings or on the highest peaks.

–          As an eye mask when travelling. Also helps to hold ear plugs in.

–          Hot climates– I ran a race on the Sunshine coast in November last year. I definitely wasn’t used to the heat or humidity, but a THIR dunked in iced water and then wrapped around my neck was THE BEST THING EVER!

–          Sweat band– wrap it around your wrist. Fairly self explanatory.

–          Face mask:

  • When travelling – believe it or not, my THIR came in handy when a moth jumped on a plane and they had to spray the entire cabin with an insecticide. Not ideal race prep!
  • When running- If it is really cold, the THIRband can help to warm up the air before entering your lungs, making breathing more efficient. I have also come across areas in the bush where they have been burning off. My THIR was great to keep out the smoke and dust.

WHERE DO I GET IT?

She Science stock a range of different colours. See instore or online for details.

Other colours available from thir.com.au

I hope that is how you will roll!

* Disclaimer- I started wearing THIRbands a few years ago because I loved the concept. I soon became an ambassador for the brand, and wanted to find a way to bring the bands to Australia. This saw the birth of THIR Australia with my partner Tegyn.

Kellie Emmerson She Science thir multifuncational headwear australia

 

2014 Australian Trail Champion, Kellie Emmerson is a She Science Ambassador and serial ultra-marathon podium finisher. Her trail running takes her all over the world, including France this year as she represents Australia at the World Trail Champs. Kellie fuels her passion for all things fitness as a 2XU Run Coach and Body Pump instructor. Professionally she works as an Occupational Therapist and is continuing her education in this field as a Master’s student.           Follow Kellie on facebook and instragram

 

Visit our full website at www.SheScience.com.au

You can find us on facebook www.facebook.com/SheScience

Or on instagram www.instagram.com/SheScience

 

Moving Comfort Jubralee Product Review

By Priscilla Barrington, Triathlete, She Science Ambassador

Triathlon Sports Bra Australia Melbourne

For the past few years I have been wearing just lycra crop tops to exercise in. As my training regime has increased over time, sadly my two best friends have decreased and I’ve given them very little attention! I think it is natural for girls like me to shrug off good support with the thought “I’m small – there’s nothing to support!”

Getting fitted at She Science was the first proper fitting I have ever had. The first and most basic step of measuring my chest diameter showed instantly I was wearing the wrong sized bra. Jayde from She Science gave me a few options to try out on the treadmill and also measured the “bounce” – which yes, whilst being ‘small’ the advantage of minimal movement was evident, however there was definitely a difference between the brands. This was particularly evident when at the end I tried a bra that is most similar to what I was previously wearing (lycra crop top) and the movement was clearly greater.

I ended up choosing the Moving Comfort Jubralee bra. Just like clothing, sizes vary between brands and with much excitement I can tell the world I am wearing a whopping 8C!!! Minutes prior had I picked one up off the shelf I would have bought a 10A… I cannot get over the importance of a proper fitting, and recommend it to anyone who will listen!

Moving Comfort Jubralee MelbourneI have now being wearing the Jubralee for a month and absolutely love it. The bra gives more shape than the old lycra crop tops which increases self-confidence – particularly important when getting around in lycra! The Jubralee is traditional in style with two straps over the shoulders, which took some getting use to as I am accustomed to wearing an action back style sports bra. However this style means your back is more exposed and therefore cooler, which has been particularly great over these summer months. It also means you can clip the bra up at the front and spin it around (for those like me who struggle to clip up behind!) – which avoids stretching the bra over your head every wear like you do with a crop top which quickly stretches the bra and makes it ill fitting.

The Jubralee is comfortable, breathable, shapely and fits well under all my sports clothes. I highly recommend it to women of all sizes!

By Priscilla Barrington

 

Priscilla is a serial podium finished at short course Triathlon nation wide. As her competitive side developed she fell in love with the short course triathlons as she realised she could compete more often with these distances.  Her weekly training schedule is made up on 10 different swim, bike and run sessions. Priscilla is our go-to women for all things Triathlon! Follow her via her BlogInstagram.  

 

 

Visit our full website at www.SheScience.com.au

You can find us on facebook www.facebook.com/SheScience

Or on instagram www.instagram.com/SheScience

 

Best Sports Bra for dd cup

Women are often surprised to hear that for us at She Science DD sized bras are not considered ‘difficult’ for us to source. In fact, at the time of writing this article we have over 30 different options in store for a DD cup. Our Sports Bra store caters for cup sizes A – J.

In 2000 the average breast size in Australia was recorded to be a 12B. By 2010 that had altered to a 12D. Being 2015 now, it would not be unreasonable to assume that it could have even jumped up another cup. We’re not exactly sure why this growth pattern is occurring, but what we do know is that breasts are getting bigger and women are becoming more active. That combination is leading to consumer demand in the industry which is promoting further research, better product and more channels to purchase the improved product.

Here’s a link to all of our DD sized bras.

We’ve selected the best product from 9 industry leading brands to ensure we have what we believe to be the most comprehensive range of Sports Bras in stock… in the world!

Naturally there is no one best bra for all body shapes, personal style preferences & activity demands. But, some of the styles we would consider most ‘popular’ in store due to fit, style, comfort and of course support include:

Berlei+Ultimate+Performance+black

Ultimate Performance

Panache Sports Bra plus size

Panache Sports Bra

Active D+ Classic

Active D+ Classic

Enell+Sports+Bra+black+front+fastening

Enell Sports Bra

Moving Comfort JunoJuno

By Tish Monahan

Best Bra Fitter Australia Melbourne

 

Tish is the co-founder and director of She Science, a Specialty Sports Bra and Sports Wear store in Melbourne. Tish has completed Advanced Bra Fitting training both locally and internationally as well as tertiary education in biomechanics. She follows the latest research on breast biomechanics and Sports Bra design religiously to ensure that She Science remains the most advanced Sports Bra shopping environment in the world. Tish views her Sports Bra business as a vehicle for her to inspire and enable women of all shapes and sizes to participate actively in life. Find Tish online via @SheScience. 

 

Visit our full website at www.SheScience.com.au

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Nuun: A review of the electrolyte replacment formula

By Emily Thorpe, She Science Ambassador

Nuun strawberry lemonade hydration tablet tablets electrolyte drink replacement 3

One of the things I enjoy about running is exploring and discovering new things. Not just the parks, the tracks, trail versus road, gear and gadgets, races compared to running for fun but what assists you as you go further or faster.

I discovered as I ran further, I sweated a lot. Seriously, a lot! Not only was I quite the Sweaty Betty, I discovered that I lost a lot of salt through sweat and even after drinking, what I thought was enough water during and after a long run, I   would still get a blinding headache later in the day.

Talking through it with a friend, she nodded sympathetically and told me all about ‘runners headache’ that would come on when dehydrated and just water would not cut it; she suggested that I try a drink that helped to replace what I was losing.

Nuun, pronounced “noon” is an electrolyte drink made up of a mix of sodium, potassium, magnesium and calcium and acts to give back the minerals that you have lost whilst sweating. However, it is sugar free (containing the artificial sweetener acesulfame potassium), and is only 8 calories per serve.

Coming in a tube of 12 tablets, Nuun is super easy to make, simply drop one of the tabs into a bottle of 500ml of water and watch it fizz away. You can premix it and take on the run with you or I usually have one when I get back from a long run and sometimes the day before as well.

A big positive for me is that unlike some of the other pre-mixed electrolyte drinks, Nuun has quite a subtle taste (and colour) and also comes in 11 different flavours, my go-to flavor has become Strawberry Lemonade but the selection also includes Tri-Berry and Lemon+Lime.

But the best thing – no more headaches! Cheers.

Emily Thorpe, @mrs_sabbatical

Emily Thorpe, @mrs_sabbatical

 

Emily is a She Science ambassador who after running 6 half marathons in 12 months is now training for her first full marathon along the scenic and hilly Great Ocean Road.  A fan of the Rebound Racer from Moving Comfort for running and Berlei for everyday wear as well as Pilates and Body Pump classes. Follow Emily, @mrs_sabbatical on instagram + twitter + blog.

 

 

 

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