Have you always secretly wanted to run a 5K—but felt too scared to try? Or are you an experienced runner hoping to take your marathoning ways to the next level? Or maybe you're somewhere in the middle; you've done a 5K or a 10K, but you're not quite sure about training for a full marathon? We've got you covered with our Every Woman's Guide. Here you'll find our training tips for every woman's fitness level. For She's Fit members, fitness is a way of life and takes place both inside and outside the gym. Here's how we recommend you get ready to run, no matter who you are. A special word about marathons Any run from the 5K to the ultra marathon demands special training. However, when it comes to marathons (and anything longer), you really need to be sure you're getting the right training in, and that you're doing enough to get yourself ready. In general, even seasoned runners train for marathons for 16 to 20 weeks, running three to five times or more during every one of those weeks. Ideally you should have a solid base of running under your belt before attempting a marathon—say, three to six months of consistent running, at least three to five times each week. Running six miles at a time should feel comfortable to you, and hopefully you will have finished several 5K races already. These things only matter because going from nothing to marathon increases your chances of having a bad experience, including being injured. No
With many of sitting rigid at work all day, it’s no wonder chronic back pain is on the rise. Frustratingly enough, chronic back pain can develop even in those who lead very active lifestyles (specifically in those who lift.) While medication, massage and heating pads can help temporarily ease lower back pain, it’s regular stretching of the back extensors and core stabilizers that will go a long way in preventing and easing chronic back pain. We’ve outlined 5 exercises that will help bring relief and eliminate back pain for good: Spinal Twist Spinal twists are easy and effective and even better, they’re a relaxing way to decompress your back and spine after a particularly tense day or workout. This exercise helps stretch the back muscles, lengthen and realign the spine and strengthen the abdominal muscles. (Those with back injuries should only perform this stretch with an experienced instructor or healthcare professional.) Instructions: Lie on your back with your arms by your side. Your knees should be bent and your feet flat on the floor. Bring your left knee to your chest and place your left arm straight out to the side beside you. Slowly let your left leg fall over the right side of the body, making sure to keep your spine aligned with the ground. Turn you head to the left as you steadily breathe in and out. Hold for 10 breaths then repeat this pose on the opposite side. Back Extensions Back extensions are a fantastic way to strengthen the lower back and prevent
It’s important to fuel up on the right nutrients before and after an intense workout in order to give your body the power and energy it needs to perform and recover. Green juices are the best pre-workout drinks because not only do they improve respiratory function and increase blood count, they also help to reduce inflammation brought on by the physical demands of your workout. The best post-workout drinks are those that hydrate and replenish your body with lost electrolytes and energy. We’ve found 6 healthy and delicious juices for you to try out the next time you work out. Believe us when we say you’ll be wanting seconds! Minty Apple and Kale Juice Why it’s good for you: The nutrients in kale help kickstart your metabolism, helping you burn more calories throughout your workout. Kale also has very high amounts of fiber, which helps satisfy your appetite and keep you from snacking on high-sugar foods throughout the day. The apple in this juice is an added bonus, providing you with extra fiber and assisting in regulating your blood sugar. Ingredients: 6 kale leaves 1 cucumber 1 green apple A few chunks of pineapple A couple of mint leaves 1 lime with peel Fresh Spinach Juice Why it’s good for you: Spinach is a super food, packing tons of amazing nutrients to nourish your body and mind. Among the top nutrients in spinach is iron, which plays a huge role in the maintenance of a healthy digestive tract. Spinach is also a great source of magnesium,
The arrival of warmer temperatures can only mean one thing: summer is right around the corner! Long balmy nights and beautiful beach days call for the perfect swim attire, which is why we’ve found the best swimsuits for you. We have the most flattering styles for every body type- athletic or curvy, busty or small chested, you name it. With our easy, no fuss guide, you’ll be able to hit the beach this summer with confidence and style. Small Chest Look for bikini tops with embellishments and added fabric details to flatter your chest. Fringe, ruffles and beading are great options as well as ruching and flouncy fabrics. And of course, padded tops don’t hurt either. Busty The most important thing to look for in swimsuit tops when you have a large chest is support. Under wire tops are great for this, as well as swimsuit tops with thick straps and proper cup sizes. Avoid flimsy string bikinis and strapless tops. Short Torso Look for low rise bikini bottoms to add length to your torso. If you’re looking for a bikini top to make your torso appear longer, bandeau tops will do a great job in elongating a short torso. Short Legs The key to elongating short legs is to wear a high cut bottom, such as a thong or string bikini. The adjustable bikini straps allow you to choose where the bottom sits on your hips and also keeps your body from being cut into a disproportionate angle. Tummy & Love Handles High-waisted bottoms and low cut
At She’s Fit, we know how important quality active wear is. The right workout gear can make a huge difference in how you perform during your workouts. You want outfits that can transition easily between different types of fitness. You want something unique that won’t be seen on every second person in your local gym. Most of all, you want active wear that’s comfortable, breathable and stylish. Well, She’s Fit has done the hard work for you and found you six activewear brands that are guaranteed to please every type of gym style out there. Check out our picks below!
Look up “body types” in any search engine and you’ll be bombarded with pages of articles describing your supposed “correct” body shape. Women’s bodies are often categorized into fruit and utensil shapes, which can be both amusing and confusing. Are you a spoon or a fork? Apple or banana? How can anyone resemble a banana? Luckily, there are three body types that can provide a more clear representation of our appearance, focusing less on the overall shape and more on general body fat. They go by the names ectomorph, mesomorph and endomorph, and are body types characterized by fat and muscle distribution.
Summer is over and it's that time again! Read up on ways to restart your exercising habits and see how good ginger really is for you! If you haven't heard already, we are opening a new club in Maple Ridge! Check out the details on our September Newsletter.