Thursday, January 28, 2016

Wednesday, January 20, 2016

Remove Performance Clothes Odor

written by runnergirl training

Laundry day can be a real stinker if your performance clothes emerge from the washer with trapped deodorant and sweat odors. As an avid wearer of performance or technical workout clothes I noticed various brands of deodorants resulted in residual odors on my clothing. My regular clothes were less affected but still shirts could smell.

How could this problem be occurring? I am a clean person who showers daily. How could my clothes possibly smell? After switching laundry detergents, brands of deodorant, washing laundry in only cold water and always air drying nothing was still combatting clinging scents of trapped old deodorant. After some time researching online it was clear what I needed to do and that lots of other people have faced this same laundry quandary.

Step one is start wearing a deodorant with no antiperspirant or a low percentage of aluminum. That is the ingredient which helps keep your underarms dry however it is also what binds body odor and deodorant scent to the fabric. I found Arm & Hammer Essentials Natural Deodorant unscented to be great with not sticking to clothes or remaining on fabric after washing. It does not have antiperspirant so if you work up a sweat you will feel your shirt absorbing it. But there will be no gross deodorant smell then or after washing your clothes.

Step two is use white vinegar when doing laundry. It will help lift trapped deodorant and sweat smells from clothes. It can be added to the detergent cycle or rinse cycle. When the clothes emerge from the washer they actually have no smell of deodorant, sweat or even vinegar. I add ¼ cup of diluted white vinegar to the rinse cycle.  Just as an important laundry reminder NEVER use vinegar with bleach!!!!! It is hazardous to your health and creates toxic chlorine gas!!!!!

Step three is wash clothes on cold water and hang dry or air dry (no heat) in the dryer.

Who knew small changes could make such a difference with clothes? I have even used white vinegar when washing towels and they have never had that lingering damp towel odor again. Give it a try and see what a difference little changes can make for your laundry!

When To Replace Running Shoes

Sometimes it is difficult to know when running shoes need to be replaced. This article offers helpful ways to know when they are worn out and it is time for new ones!

Friday, January 15, 2016

Thursday, January 7, 2016

Product Review - Sport Suds detergent

written by runnergirl training

This review is conducted with my personally purchased Sport Suds product and I was not asked to write a review and I was not compensated for it.

Performance workout clothing functions optimally when washed with detergent that does not leave a residue as left by most common laundry detergents. Sport Suds is a fantastic detergent for sports performance clothing that will not leave a residue of chemicals preventing the garments from being moisture wicking. It also does not leave the chemical residue that often binds sweat odors into the fabric and preventing them from becoming truly clean in the wash. It gets even better; Sport Suds is hypoallergic, free of fragrance, non-toxic and biodegradable. What more could you ask from a detergent? J

I personally have been using Sport Suds on my performance clothes for the past six months. Gone are the annoying deodorant fragrance odors from underarms, the lingering sweat scents after washings and my clothes wick sweat as if they were brand new! I always wash them on cold water, delicate cycle & hang to dry. I purchased mine on Amazon.

I have been so impressed with how my clothes are free from those unpleasant odors that I had to write this review so hopefully others can too enjoy their performance clothes again. If you’ve tried it, let me know what you think too!

Sunday, January 3, 2016

How To Lose Holiday Weight Gain

Now that the holidays over you may been looking to lose a little holiday weight gain. These are a few practical tips to get you started today!

Monday, December 21, 2015

Breaking Through A Weight Loss Plateau

Are you not seeing the results that you had been with your fitness routine? Find out how to break through a weight loss plateau here!

Wednesday, December 16, 2015

Winter Running

 This article offers great winter running tips!

Product Review: Chattanooga ColPac Ice Pack

written by runnergirl training

This is a product review for a product which I personally purchased and received no compensation.

Ever need a reusable ice pack after working out & you’re tire of making due with those small bean shaped ice packs from the pharmacy? Enter the Chattanooga ColPac ice pack. I stumbled upon this ice cold gem from my physical therapist. It is a heavy duty get-the-job-done ice pack! The outer material is thick and is designed not to leak like the aforementioned smaller ice packs. It stays COLD and will still be cold after your 5-15 minutes of icing session is up.

It is very moldable to fit different joints or locations to be iced. You can even fold it up when storing in the freezer.

I personally purchased mine from Amazon and received it quickly. I can’t believe I muddle through pathetic wimpy ice packs all these years until finding the Chattanooga ColPac ice pack!

I highly recommend you do yourself a huge favor and purchase this outstanding product too! By the way, the Amazon product link is just that & I am not affiliated with Amazon or Chattanooga ColPac in any way.

Tuesday, December 15, 2015

Race Review: Dallas Oncor Mayor's 5k Race 2015

written by runnergirl training

The Dallas Oncor Mayor’s 5k Race is a run that precedes the Dallas Marathon by one day and is part of the race weekend festivities. For runners who have run the Dallas YMCA Turkey Trot you will recognize the familiar course.  There are a few gradual inclines (read baby hills) in the downtown area as the race begins. After the race makes the turn around point runners catch a great view of the Dallas skyline.

The race was not overly crowded as the Dallas YMCA Turkey Trot has become in recent years. This race draws a significant population from elementary schools and therefor has children haphazardly bobbing in and out of the running throng. If you are a runner looking to PR keep in mind this race has more children than any other race I have participated in the Dallas area. I encourage kids to be active as much as the next person, however serious runners may see this race aspect as a potential drawback. If you are looking for a race to do with your kids though this is the ideal one for you!

All in all this is a decent race. I personally would probably pass due to the maneuverability through crowds of kids stopping, starting, moving chaotically is too distracting for me. But it is less crowded than the Dallas YMCA Turkey Trot so it gets a plus for that reason!

Tennis Ball Self Myofascial Release

This is excellent information on tennis ball massage or self myofascial release. 

I use these techniques daily as part of my stretching & flexibility routine. It has made a huge difference in my post workout stiffness and muscle knots.

I highly recommend incorporating tennis ball massage into your routine!

Monday, November 30, 2015

Product Review: Lululemon Trail Bound 1/2 zip & tights

written by runnergirl training

This is a product review for the Lululemon Trail Bound 1/2 zip pullover & tights. I purchased them myself and am doing this review without any compensation.

I have used both items for trail hiking & running, cycling and road running. I love the fact they are snag resistant and have inadvertently tested that on several trails! They wick sweat great and are nice layering pieces or worn alone.

The pullover top has a pocket to stash small items, thumb holes & reflective detailing. The pants are a 7/8 length which hits right above the ankle. They have amazing side pockets that hold a cell phone, flashlight, keys & mace. I love these pockets!

Hope this review encourages you to try a few new pieces of Lululemon in your rotation. I am really glad I made the investment in pieces that give such versatility! 

Tuesday, November 3, 2015

Product Review - Legend Loop

written by runnergirl training

Legend Wearable is an amazing company who offers the Legend Loop, a phone armband for running and exercise. It accommodates up to a 5.5 inch smartphone. The unique design includes a loop on the back which fastens closed.

I found it easy to use for running (outdoor & treadmill) and gym workouts. I liked the concept of it not being too small or too big since the loop closure eliminates the sizing guesswork! It is also easy to clean after sweaty workouts.

It is very lightweight and you hardly notice it. I especially loved the key pocket on the back! Any product that offers such versatility is worth the investment.

I highly recommend to check out their product today! Let me know what you think after you give it a whirl.

Thanks to Legend Wearable for the Legend Loop armband to try out for this blog review.

Ways To Eliminate Back Fat

Back fat is a frustrating problem but here are a few simple ways to eliminate it!

Tuesday, October 13, 2015

Tuesday, September 22, 2015

Monday, September 14, 2015

RunDisney Races

Have you ever considered racing at a Disney park? RunDisney might just be for you! Find about their races here. Find answers to your questions on their FAQ page here. Tell me about your experience if you do run Disney!

Friday, September 11, 2015

Walk to Run Program Benefits

Check out the many benefits of a walk to run workout program here.

Catecholamines & Exercise

written by runnergirl training

What are catecholamines and how do they relate to exercise? Catecholamines are adrenal gland hormones and are dopamine, epinephrine and norepinephrine. The adrenal glands are located on top of the kidneys and they release catecholamines when an individual is stressed physically or emotionally (MedlinePlus, 2013).

Physiologically epinephrine increases the heart rate and constricts the blood vessels throughout the body (Klabunde, 2013). These actions are required by the body when performing exercise and are what helps get the body in motion.

What, if any, responses to exercise to catecholamines play? For endurance trained individuals there is an increased adrenaline response compared to untrained individuals for high intensity aerobic exercise. This is due to an occurrence termed the sports adrenal medulla (Zouhal, Jacob, Delamarche and Gratas-Delamarche, 2008). Conversely, Kjaer (1998) reported that at a same workload the endurance trained had a lower adrenal response than the untrained participants. However, when presented with non-exercise stimuli the adrenaline response for the endurance trained was higher than the untrained participants. This result is an adaptation of the glands from long term physical conditioning also known as the sports adrenal medulla.

Even though there is a debate in the literature regarding the impact of catecholamines on trained verses untrained individuals it is a topic worth continuing to investigate. They are necessary in the response to exercise and psychological stress for the fight or flight mechanism. In conclusion it would be beneficial to definitively show the adaptation of this system due to the response to physical training.

Klabunde, R. (2013). Cardiovascular Physiology Concepts. Retrieved from

Kjaer, M. (1998). Adrenal medulla and exercise training. European Journal Appied Physiology Occupational Physiology, 77 (3), 195-199.

MedlinePlus (2013). Catecholamine-blood. Retrieved from

Zouhal, H., Jacob, C., Delamarche, P., Gratas-Delamarche, A. (2008).  Catecholamine and the effects of exercise, training, and gender. Sports Medicine (38) 5, 401-423.

Thursday, August 27, 2015

Altitude Training Mask Effectiveness

written by runnergirl training

Altitude training masks are a training tool used to increase the body’s adaptations to a hypoxic environment. There is debate over their effectiveness among opinions of practitioners and the general public.

The physiologic adaptations from wearing an altitude training mask at low altitude shows limited results and they are only realized at normal atmosphere not at high altitude (HPRC, 2015). There is minimal carry over of those training adjustments to sports performance or impacting the quality of sleep while at low altitude.

In a widely cited article by Vogt & Hoppeler (2010) indicates research data for V02max (aerobic maximal capacity) and maximal output of power are not significantly improved at low altitude. However, performance has improvements when at high altitude. Dr. Levine of Texas Health Presbyterian Hospital Dallas (CBS, 2015) notes that the time duration spent wearing an altitude training mask is minimal and not long enough allow for physiological changes to occur.

In conclusion, research supports training at high altitude is the most effective tool to acclimate when living at low altitude. Training would occur at high altitude on location or by using a hypobaric chamber.

CBS. (2015). High altitude training masks promise competitive edge. Retrieved from (2015). 

High altitude training masks. Retrieved from 

Vogt, M. Hoppeler, H. (2010). Is hypoxia training good for muscles and exercise performance? Progress in cardiovascular diseases, 6, 525-533.

Thursday, July 23, 2015

6 Abs Exercises You've Got To Try

Try these 6 abs exercises today!

Product Review - New Balance Fresh Foam Running Shoes

written by runnergirl training

I personally purchased these shoes and wrote a product review from my experiences.

The New Balance Fresh Foam Boracay is a lightweight neutral cushioned shoes. It offers a new feel compared to the cushioning system of other New Balance shoes. Here are the official details at the New Balance site.

I found them to feel lightweight but still giving stability, cushion and a very smooth heel to toe transition. The mesh upper allows air to pass through the shoes to keep your feet cool. The colors are fun and add a pop of fun color to your run or workout!

I have purchased two pairs of this shoe and have zero complaints. I have run on sidewalks, street pavement, trails and the treadmill without any problems. I highly recommend you give the New Balance Fresh Foam shoes a try!

Wednesday, February 11, 2015

Many Names Of Sugar

Sugar has many names and is sometimes challenging to detect. Use this guide to know what form of sugar you may be consuming.

Fueling Like A Lady

This article takes an interesting look at sports science and women's sports nutrition.

Wednesday, December 10, 2014

Thursday, December 4, 2014

Product Review - Gaiam Metro Bag

written by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Gaiam Metro bag. This bag is the perfect size for your gym goings! The exterior has 2 slot pockets which hold a generous amount of stuff (headphone, snack bars, sunglasses, gym card). The interior is roomy enough to hold shoes, clothes & travel size personal care items. On the underneath of the bag there is a bungee strap to hold a yoga mat.

So cute & versatile! I highly recommend this gym bag!

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