Tag Archives: performance

From Office to Trail – Brooks Anyday

I don’t know about you, but I am always in a hurry after work to hit the road, trail or track. Even more so now when daylight savings has ended and we are limited with the amount of daylight left to guide the way. So I really hate wasting precious sunlight getting changed once the clock hits 5!

anydayblackfront_clipped_rev_1.jpegI don’t usually like wearing my sports bra to work. But the Anyday bra by Brooks is the perfect everyday bra to serve the purpose of work to workout.

A great soft fit with light padding, giving a nice shape- it looks like a normal bra but it will give you a higher level of support, combining encapsulation and compression.

The bra is quite low cut, and you have the option of wearing the straps in traditional or cross back. This enables a wide range of outfit choices.

This bra does not come in a size 8, but I found that it was a small fit and hence I was able to fit well into a 10.

Overall a great compromise between different functions.


Kellie Marceau Photography

2016 Australian Trail Champion, Kellie Emmerson is a She Science Ambassador and serial ultra-marathon podium finisher.  Kellie professionally works as an Occupational Therapist, Running Coach and Body Pump Instructor. You can follow Kellie on facebook and on Instagram @kelemmo. 




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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.


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

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

Or on instagram www.instagram.com/SheScience

5 Reasons you need to wear a quality Sports Bra

1. Protect your assets

The breast has two naturally occurring support structures, the skin and tiny weave like ligaments called the Coopers Ligaments. These are both easily damaged and cannot be repaired. So to ensure you maintain the integrity of your breast shape then its best you ensure these natural support systems don’t take all the load during rigorous exercise.

2. Comfort is key

A well supported breast will bounce less (or in technical terms, will endure less vertical and lateral displacement), which will in turn have your breast moving at a slower velocity and in line with your torso motion. This can significantly reduce or eliminate Exercise Induced Breast Discomfort.

3. Improve your performance

The secure feeling a well fitted technical Sports Bra leaves you with will ensure your concentration can stay on achieving your performance goals. Eliminating the discomfort of bouncing breasts and the irritating ‘fiddle factor’ of a poor Sports Bra can go a long way in improving ones performance.

4. Confidence boost

You won’t be put off high impact activity due to embarrassing bouncing breasts. Many teenage girls and women opt out of activity all together as they feel humiliated by their out of control breasts. This can easily be conquered by a firm fitting, full coverage Sports Bra. So there’s no reason to be stuck watching from the sidelines.

5. Enhance your shape

Traditionally Sports Bras have ‘squished and squashed’ breasts firmly against the chest wall leaving the dreaded uni-boob (aka monoboob!). Nowadays most technical bras will cradle each breast separately and hold them firmly in place using non stretch materials to leave you with a great shape.

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