Category Archives: Sport Specific

Breast Feeding + Exercise

By Libby Nuttall

 

There are so many questions running through your mind as a new mum, many of those about breastfeeding. For something so natural, it can actually be pretty hard to get the hang of! Exercise is not only safe, but recommended while breastfeeding. Studies show exercise does not have any long term affect on milk supply or nutrient content.

The benefits of exercise to a breastfeeding mother include enhanced mental health, improved fitness and more energy to cope with the demands of a baby, so now is the time to get active!

Many mums want to get back into their exercise soon after baby has been born, but are nervous about the process. Will my supply be affected? What if I start leaking? How can I tame my “ladies”? It’s all about making it work for you. Here’s my top tips for getting back into it.

DON’T RUSH!

Don’t rush back into high intensity exercise, allow your body to ease back into everything. Some women do find that increasing the intensity too quickly can affect their breastmilk supply, while others say it has no impact whatsoever.

You need to discover what works for you, but easing into exercise is advisable for everyone, even if you exercised right through your pregnancy. If you find noticeable changes in your milk or baby when introducing exercise, cut back and return gradually.

LOOK AFTER NUMERO UNO!

As a new mum, you may be sleep deprived and lethargic. You are also using more energy each day just by breastfeeding. Don’t forget, your supply can be affected by your lethargy, so don’t push it. It’s crucial that you are providing your body with the nourishment it needs, that is, good quality food, sleep and water, so you have the energy to exercise as well as produce milk.

In the early months, I find two to three days of exercise followed by a rest day is a good way to maintain and refill those energy stores.

SUPPORT THOSE MUMMAS!

Invest in a really supportive bra. Whether it be a breastfeeding bra or not, it needs to support your breasts so you can run with ease. Many women say their biggest challenge to overcome when it comes to exercise after baby is figuring out how to manage their breasts, so it’s invaluable to invest well and most of all, make sure it is correctly fitted.

One of my 'breast feeding appropriate' facvourites, the Juno!

One of my ‘breast feeding appropriate’ facvourites, the Juno!

MONITOR BABY’S RESPONSE

There is evidence to suggest that lactic acid can build up in the milk supply during high intensity exercise. Once again, this can be different for all women, so just monitor your baby’s response when feeding. If she doesn’t mind, then continue. If you find bub struggles to feed after a workout, avoid feeding for 90 minutes, when your milk should return to normal.

And remember to change out of your sweaty clothes straight after a workout to avoid infection of the milk ducts.

PRE FEED!

Try to feed your baby before you do exercise. This will not only mean your baby isn’t subjected to a sweaty, salty nipple, but will mean you’re not as full while you’re working out. It can also alleviate any concerns about lactic acid build up.

Before you leave for the run, insert fresh nursing pads into your bra to prevent a mid-run leak!

 

By Libby Nuttall, Miracle Months 

 

libby nuttalLibby is a pre and post natal 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 new 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.

 

Trials and tribulations of cycling across Australia

 By Kerryn Harvey, She Science Ambassador & founder of START foundation 

Just a few short weeks ago I completed what I consider to be the cycling adventure of a lifetime.  Ride For The Royal Adelaide Hospital was a 3,600km, 5-week ride, from Perth to Melbourne raising funds for a critical care research project at the hospital.

Following 18 months of planning, a team of passionate and enthusiastic cyclists and support crew left Perth on a wet, April day, and began our journey East.  All of us were filled with a combination of trepidation and excitement, unsure of what challenges lay ahead.  We had all trained hard in the lead up, but had we done enough?

On paper I had selected the days that looked to be most challenging, either by their length, or the terrain we were covering.  In reality, the most challenging days came along mostly unexpected.  The weather was usually the catalyst that affected how well the day went.  On our longest day of 225km from Southern Cross (WA) to Kalgoorlie (WA), we were lucky enough to have a roaring tailwind and fine conditions, arriving at our destination 2 hours ahead of schedule.  For many of the riders it was the longest they had ever ridden in a day and they were over the moon at their achievement and how great they felt.  We were on a high!

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One of the most challenging days was on the Nullabor, a 181km slight downhill ride, from Madura Roadhouse to Eucla Roadhouse.  On paper it looked like a long, gentle roll.  We left Madura before the sun rose and instantly felt the fresh air in our faces.  Not long after the sun came up, the wind picked up and became a strong westerly, blowing hard relentlessly the whole day.  Despite working together as a team into the headwind, our speed was extremely slow, and the day seemed to drag on and on.  The last 40km we desperately tried to make it in before sunset but were beaten and finished off the ride well after it was dark.  I was physically shattered from the day and so thankful we had a rest day the following day as I definitely had no interest in getting on a bike!

Each day had its highs and lows and each day brought our team closer together.  We became like a travelling family, working together seamlessly to help everyone arrive safely at our new destination each night.  I soon realized I was living with a group of like-minded, driven individuals.  We were striving toward a common goal on a number of levels.  Firstly it was about achieving our riding goal of traversing across the country under our own steam.  Secondly it was about fundraising and raising awareness of Royal Adelaide Hospital.

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Everyone on the ride, especially me, had an emotional attachment to Royal Adelaide Hospital and was committed to our fundraising goal.  This was because the Royal Adelaide Hospital had saved my life 2 ½ years ago after contracting a flesh-eating bacteria.  Fundraising for the hospital was my way of saying thanks for saving my life.  The emotion boiled over when we arrived in Adelaide on our bikes in early May and landed at the front gates of the hospital.  Staff, dignitaries, and our families welcomed us, and we presented a $40,000 cheque to the hospital.  I had tried desperately to keep myself together on the bike on this day but the closer we came to arriving the more overwhelmed I felt, and I rode the last few km’s with tears streaming down my face.

Arriving home to Melbourne a week or so later, at the end of our journey was equally overwhelming, especially after a week of riding in cold, wet conditions from Adelaide.  We had made it!  An incredible journey made possible by some incredible people – family, friends, sponsors, and everyone who donated.

All the cyclists, volunteers, and myself recognize we have experienced something unique and amazing.  For me it ticked so many boxes, the cycling challenge, the camaraderie in the team, the friendships, being in the great outdoors, seeing parts of Australia by bike, and giving something back to the Royal Adelaide Hospital.

We all agreed we wanted to do another major cycling event again.  Now I am resting up, my mind is ticking…………watch this space.

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A woman that has overcomed significant adversity in Life, Kerryn continues to inspire us with what she achieves. In the past years Kerryn has gone from learning to tackle life as an amputee to winning the ITU Para-Triathlon World qualifying event, founding the START foundation and finishing her qualifications to be a Personal Trainer. Kerryn’s committment to empowering people with disabilities to achieve their sporting dreams is inspiring. Follow Kerryn via @startfoundation_aus

 

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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.

 

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Triathlete, Priscilla Barrington reviews the 2014/15 Victorian Triathlon Season.

By Priscilla Barrington, She Science Ambassador

It’s coming up to two months since the 2014/15 tri season finished, so I have had plenty of time to reflect. The past 12 months have been an absolute roller coaster of a ride, reaching heights I never thought possible and plummeting to lows I never saw coming. The highs I have thrived off and the lows I have turned into survival mode, but what I have learnt most from the past season is triathlon is not an individual sport, and the more support around you the more success you will see.

The Gatorade Series 14/15 kicked off in December and the first race was epic to say the least. The top 5 of my Age Group finished within 90 seconds of one another, and any one of them would have won any other age group. The season ahead was going to be highly competitive, and I was pumped for it! To top off the year, I signed up two sponsors, AvantiPlus Collingwood and She Science. This was a big step forward for me in my triathlon pursuits and very exciting.

 

 

At Christmas time an unexpected change occurred at home. The emotional stress affected me physically, and as my body ‘shut down’ to cope it also became very sick. With tonsillitis, a surprise (and excruciating) root canal and the flu in January I had the month off training and spent it largely in bed. I missed Race 2 in January which stung; I am not good at sitting on the sidelines but I was in no way healthy enough to race let alone train. With the emotional stress I was undergoing I was tempted to quit triathlon, but with new sponsors signed up I knew this wasn’t an option. As a competitive person I decided to take the focus off the tri season and just do what I love; running! I signed up for the Sunset Series by Start to Finish. I got along some friends to participate with, and with their support my love for exercise and training returned – plus my competitive nature! The events were brilliant, held in different fun locations across Melbourne and it was the perfect alternative I needed to get back out there.

So with a few fun runs under my belt, I got myself moving again and managed to toe the start line for the Gatorade Series Race 3 event. I gave it everything and walked away with a 4th spot. At first I was disappointed not being on the podium, it was the first time in a long time I hadn’t managed a top 3, but then I stopped to reflect and was really proud that I had even got to the start line to race, and gave it my best. I had 4 weeks until the next race and 6 weeks until the finale. I was finally physically healthy, and decided to transfer the emotional stress I was experiencing into training. For six weeks I did not miss a session and have arguably never trained harder. Race 4 in Portarlington saw me not only win my Age Group but was the fastest female of the day! Two weeks later was the final Race 5. There were three of us in my Age Group that could win the overall series depending on that race alone. I couldn’t believe I was on the start line with a chance at an overall series win with the season I had experienced! I came second in the race and second overall in the series.

I am proud, to say the least, of the way the season finished off and I know it absolutely wouldn’t have happened on my own. At Christmas time I was ready to quit triathlon. I was done with it, and couldn’t see how I could possibly train let alone race again. With the time off I was able to focus on myself and my health. Once I got that sorted, I used the people around me for strength to get back to where I wanted to be. Having sponsors on board at first felt like a burden; for the first time I wasn’t just racing for myself. Whilst I know whole heartedly they don’t care about results and are there to support me, I created that feeling of burden. But it was a positive weight and was the first step towards ensuring I didn’t quit the sport. I had my friends around me who were checking in and helping me out where required. My colleagues were also aware of my situation, and without me knowing, managed to ease my workload in the background so I didn’t drown from work pressure. My family unsurprisingly was a huge support and my mum would quietly leave me pre made meals in the fridge or run errands for me during the day. And finally I had my coach and training partners. My coach took it day by day then week by week and got me back to where I wanted to be. He was instrumental to getting me back to racing – and finishing the season with a 10km run PB – who ever would have thought that was possible!!

Whilst it was a challenging season, it is clearer than ever that you can’t do triathlon on your own. And whilst you may think you can, and you may well be currently, I can assure you will never reach your true potential. Triathlon is a team sport. You need to surround yourself with those who believe in your dreams and will assist you to get there. I have sponsors, friends, family, colleagues, training partners and coaches. Each person plays an important role, and I am grateful to every single one of them. Without them I wouldn’t be where I am today, and quite possibly wouldn’t be a triathlete anymore.

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 Blog + Instagram.  

 

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

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How to avoid injury when training CrossFit

5 tips to help prevent injury during exercise and in your CrossFit gym

By Hannah Briggs

 

CrossFit – simply put – is a strength and conditioning program that uses weighted and bodyweight exercises including Olympic Lifting and Gymnastics skills. It targets various aspects to deliver a fitness that is broad, general and inclusive. This way the program is designed to be scaled in any way, making it suitable for any individual regardless of fitness level or exercise experience.

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I have been a dedicated CrossFit Athlete for a couple of years now, and for the most part I have been injury free. I became a CrossFit Level 1 Trainer and Personal Trainer over a year ago, and started entering local CrossFit competitions early into my training.

A common issue or concern I hear most from people when it comes to CrossFit is “I’m not fit enough’, ‘ Isn’t CrossFit dangerous’, or ‘CrossFit is only for the elite’. These statements couldn’t be further from the truth.

Almost every other sport has the potential for injury, and CrossFit is no different. How many football players do you hear of each weekend that have done the ACL in their knee? How many Netballers roll their ankles or destroy their knees due to the high intensity of the game, and the twisting/turning required.

CrossFit, performed under the watchful eye of a qualified PT and Coach, is no more dangerous than Football and Netball.

Here are my 5 tips to help you remain injury free, but also get the most out of your CrossFit experience.

1. Leave your ego at the door and listen to your coach.

Your coach is there to help you, so ask questions when you’re unsure or feel like you need some assistance. You’re not supposed to know everything about CrossFit – that’s what your qualified trainer is for!

2. Warm up and cool down appropriately

This is fairly common sense, but you would be surprised at how many people warm up incorrectly or not at all. You should warm up for 10-15 minutes, during which time you slowly build intensity as you focus on the large muscle groups. This is designed to raise your heart rate and prepare your body for the workout.

3. Scale the WOD (Workout of the Day). Don’t be a hero.

If you feel like you’re sacrificing your form by trying to do a weight that is too heavy, just scale it back a little. You’re coach will help pick a weight that is suitable for you if you aren’t sure – it’s more important to lift correctly and safely and perform at a higher intensity, than to take 40 minutes to complete what should take 20 minutes just to say you did the weight Rx (as prescribed).

4. Rest Days

Listen to your body. Everyone needs rest days. You might be able to physically turn up every day, and get through another workout, but you won’t be able to give 100% effort. It is recommended to take a rest day every 3-4 days, and your body will thank you for it.

5. Mobility and Massage

Massage Therapy can help to alleviate pain, stiffness and improve flexibility. It can help reduce inflammation in joints and soft tissue, and also reduce stress and anxiety. When you exercise often and at high intensity, regular massage can also assist in preventing injury.

 

Hannah B headshot profile

 

Hannah is a She Science Ambassador, a Personal Trainer/CrossFit Level 1 trainer, and a CrossFit Athlete. Hannah competes at local CrossFit competitions both individually and as a team competitor, and made the finals event in her last 2 major competitions. Hannah is passionate about helping other people achieve their health/fitness goals through her PT and coaching, and motivating others to become passionate about their own fitness. Follow Hannah on instagram @_mindovermatter_13 and facebook Factory 3 Cross Fit.

 

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A review of performance underwear for horse-riding

By Linda Lewis, She Science Ambassador and HRCAV competitor

Imagine this ‘you’re preparing for a competition; you start your list…’

  • Wash and prepare horse
  • Pack float with saddlery, feed, grooming supplies
  • Pack riding apparel; boots, helmet, jodhpurs, shirt, vest, jacket

You may even consider your sports bra, makeup and what you will eat, but have you thought about your underwear?

Before meeting the girls at She Science my choice of underwear was never a conscious decision. They suggested I try technical underwear aka ‘rundies’ that were getting great reviews from the equestrian community. So over the past months I have put the 2XU, Moving Comfort and Panache ‘rundies’ to test.

The overall verdict

I found that all three styles provided a seamless finish under jodhpurs which was important to me, as it is most riders. Being full coverage underwear all three styles also stayed in place and didn’t ride up at all. The light moisture wicking fabrics were comfortable and kept me cool.

2XU Performance Briefs

The 2XU fit especially well on me, I now wear them as my everyday underwear. They are a bikini cut with a little bit of stick on the edges to stop them moving, along with seam free edges all around. Very comfy! As a bonus these are available in nude so they work well under my white Jodhpurs.

2XU Performance Brief

2XU Performance Brief

 

 

 

 

 

 

Panache Sports Brief

The Panache are great as a ‘tummy tucker’. They are a higher cut and provide more support to all the ‘post-baby wobbly bits’. The firmer materials also help to contribute to this supportive feeling.

Panache Sports Brief

Panache Sports Brief

 

 

 

 

 

 

Moving Comfort Bikini Brief

The Moving Comfort fabrics are extremely light, with a mesh panel across the back that helps prevent sweat patches. The waist band height is fairly standard.

Moving Comfort Workout Bikini Brief

Moving Comfort Workout Bikini Brief

 

 

 

 

 

 

 

I felt all three styles offer supreme comfort, quality and performance over any store bought underwear. I had tried dance underwear before however they didn’t survive the rough treatment of jodhpurs and saddles, and didn’t have the moisture wicking capabilities of sports underwear.

Am I converted? Absolutely! When I think about it, why shouldn’t we choose underwear for horse riding based on performance.

horse riding underwear

 

Linda is a She Science Ambassador, a doting mother to one and our resident Equestrian aficionado. Linda is regularly found competing both locally and around Australia at HRCAV events, and rarely goes home without a ribbon. Linda’s work in the Equestrian community extends to helping the lives of others as she volunteers her time as a board member for Riding for the Disabled. 

 

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

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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

 

Training for your first marathon

By Emily Thorpe, She Science Ambassador

Beginner Marathon tips

If you have been running for a little while, or even just started, a marathon may be something that you are working towards. Perhaps you have enjoyed the challenges of your first 5km, 10km or even an impressive half marathon and feel that it is time for the next distance to push yourself.

A marathon, 42.2km or 26 miles, is much further than just jogging around the park and much further than many people will ever run, so it’s a distance not to be taken lightly if you are planning on adding it to your to-do list.

But after all the excitement (and maybe a little blind fear) of saying yes to your first marathon, where to next, how do you get yourself to the start line?

A reason

Why? Why are you doing this to your body? Why are you sacrificing family fun times to lose toenails and push your body further than it has gone before? There are so many fabulous reasons to do a marathon, so take your reason, hashtag it and celebrate it. That one reason (or even many reasons if you are extremely enthusiastic) will give your training a purpose.

A training plan

For me there is a big difference in running for fun and training for an event. An event is an end goal and regardless of how and what speed you want to run it, you need to get there first and just the occasional run around your local suburb will make race day very difficult.

A marathon is a serious distance, so you need to train like an athlete, taking that title on along with a decent training plan is a great place to start. Many of the running magazines have plans available or, even better, find a coach who knows you, your history and your goals to write you a personalized plan.

If someone is telling you to train, it’s much harder to say no when the alarm goes off at 5am.

A running buddy

They are worth their weight in gels and Nuun tablets, I tell you! A team (virtual or real) or a buddy helps you get out the door, sympathises with the DOMs and shares the milestones as the distances get longer. Chatting with a buddy is also a great time filler for those long runs.

A support crew

It is not uncommon to feel a lot of self-doubt during training and having a support crew that has your back is massive. You’ll be tired. A lot. You’ll be hungry. A lot. You’ll be wondering what you are doing. A lot.

Maybe it’s a simple as someone saying, “you’re awesome, you’ve got this”, because you are and you have.

Also a word to the mothers out there – shelve the guilt. Putting Peppa Pig on so you can have a quiet date with the couch after smashing a long run is more than ok.

Nutrition

You’ll be running half marathons during your training so fuel like you are. A lot of people have different dietary requirements and preferred nutrition – for me, there’s a lot of carbs and protein and a lot of fluids. Marathon training is not a weight loss exercise so reward and fuel that strong body.

All the other bits

There are probably some old school purists that are turning in their Dunlop Volleys reading this, but I love all the bits!

I love my Moving Comfort Rebound Racer bra, I love my Garmin and I love my 2xu undies. I have a collection of magic creams, ointments and body glides that soothe and heal. There are spikey balls floating around all over the house for various acts of relief (or torture), resistance bands that stay permanently attached to furniture and I have a love/hate relationship with my foam roller of pain.

An Epsom Salt bath is amazing for tired legs and I have taken to sleeping in calf compression sleeves and don’t even think for a second that my toes nails wont be covered in bright polish because I don’t even want to look at my little piggies right now.

You will quickly work out as you train, what is best for you. What gear still feels good after more than 3 hours on your feet and a lot of sweat, what time of the day is best and what fuel is most effective.

But throughout it all – just keep remembering your one thing, that one thing of why you are doing it and never forget “you are awesome and you have totally got this.”

Emily Thorpe, She Science Ambassador

 

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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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.

 

 

 

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

The benefits of being in a technical Sports Bra for horse-riding

By Tish Monahan, co-founder of Sports Bra Store – She Science

tish horse

As a busty rider myself and having helped hundreds of horse-riders in store I’ve put together a list of exactly what to look for when choosing a Sports Bra for horse-riding, and why you’ll be more comfortable in the saddle as a result.

  1. Bounce less.

Let’s start with the obvious. Studies show that a technical Sports Bra can reduce bounce by up to 80%. A well fitted Sports Bra will decrease both the amount breast displacement (bounce) and the rate of displacement. Recent research suggests it is the rate of breast displacement that causes breast discomfort. Anecdotally we know it is the amount of breast displacement that causes embarrassment. The end result means riders will be more comfortable and confident when in the saddle.

2. Get a great shape.

Traditionally Sports Bras were designed to squish the breasts together and squash them against the chest wall. While this is somewhat effective at controlling movement, it is not a flattering outcome, particularly for a busty woman. These days technical Sports Bras are designed to separate the breasts and then add a layer of compression which will leave a much more natural shape and avoid the ‘uniboob’ look.

3. Shed the second layer bra.

No woman should have to wear two Sports Bras just to feel supported. A technical Sports Bra will do a better job than the double layer system, and it will leave you feeling more comfortable with a neater strap configuration and less risk of pressure indents around your rib cage.

4. Moisture wicking materials.

Long rides plus hot weather (or multiple layers during winter) can cause a nasty sweating situation around your upper body. Being designed essentially for running and endurance type activities, a technical Sports Bra will offer moisture wicking materials to help draw sweat from the body to the outer layer of the garment. This helps control odour and also reduces the chance of bra burn.

5. It’s all about the fit.

If you’re not wearing the right size then even an award winning Sports Bra won’t get you a good result. To get the best result out of your Sports Bra the band should fit firmly around your ribcage. This takes unnecessary pressure off your shoulders and assists with posture in the saddle.

6. Coverage is king.

When trying to control breast bounce we need to block the vertical escape route of breast tissue. That means being in a Sports Bra that offers complete breast coverage using firm materials, and avoids cleavage. Women love the secure feeling that a high coverage Sports Bra leaves them with.

For ladies in Melbourne, you can visit our retail store in Kew, which specialises just in Sports Bras and caters for cup sizes A – J. We’ll also be at EQUITANA this November, at booth number 163 in the John Deere Pavillion.

For those not local to our store we offer our entire range online, and are only a phone call away for extra advice. Follow us online via facebook or instagram.

Here are some of our go-to options for horse-riders in store:

Enell+Sports+Bra+black+front+fastening

Enell Sports Bra, available in black or white
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Click on the image for more details or to buy online

The Shock Absorber Active D+, available in black or white.
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Click on the image for more details or to buy online

2XU Ultimate Endurance Bra
Click on the image for more details.

 

 

 

ELOMI -ENERGISE-BLACK-UNDERWIRED-SPORTS-BRA-

Elomi Energise, available in black, white, nude and red.
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Moving Comfort Luna moulded Sports bra

Moving Comfort Luna, available in black, white and nude.
Click image for more details.