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!

Product Review - Lululemon Run With Me Toque

written by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Lululemon women's Run With Me Toque.

This hat is super cute, lightweight & warm! It is reversible & reflective. I really like the way it covers my ears all the way. I dislike hats that barely cover my ears & jump around when I'm running. This hat is amazing! You won't be disappointed!

How Much Sugar In Your Drink

This informative graphic will be an eye opener for the amount of sugar in your favorite drinks!

Product Review - Lululemon Run With Me Neck Warmer

written  by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Lululemon women's Run With Me Neck Warmer Neck Warmer.

This is my first time wearing a neck warmer or athletic type scarf item. I always imagined it would get in the way. But I'm truly impressed with Lululemon's neck warmer! It has a draw cord to help cinch it in place so it doesn't bounce around. I was also pleasantly surprised at how it kept my body heat in but wasn't too hot.

It's lightweight yet really effective! I also like that it's reflective!

Product Review - Lululemon Totally Toasty Ear Warmer

written by runnergirl training

This product review is based on my personal thoughts regarding my purchase of the Lululemon women's Totally Toasty Ear Warmer.

 Every year I try a new headband to cover my ears from the cold & wind. Every year I'm frustrated & disappointed that somehow my ears are sticking out in the freezing cold. This year I decided to try Lululemon's knitted headband. It's fantastic! Not only is it wide & completely covers my ears but true to Lulu's nature it's fashionable!

You can totally wear it out & about and not look post workout disheveled! Yay! A win for fashion & function!

Saturday, September 27, 2014

Fed Up - The Movie

written by runnergirl training

I recently watched the movie Fed Up and was both enlightened and surprised to learn about the supersaturation of sugar in the American diet. Yes, we know as a nation Americans consume excessive sugar. But this film shows how it is insidious in our lives and our bodies' reaction to it.

Being so struck by this movie I immediately reduced the sugar in my food choices & ate more meals cooked at home and within a week lost both body weight & percent body fat. I did not change my level of fitness but only made a conscious effort to consume less sugar and eat real food (not processed or from a box) cooked at home.

I encourage you to watch this movie and see if there are changes in your life that you can make to keep your body healthy for many years.

Thursday, September 4, 2014

Wednesday, April 23, 2014

Tommie Copper Men's Active Fit Shirt Review

written by runnergirl training

This is my friend’s review of the Tommie Copper men’s Active Fit short sleeve crew shirt. It was provided to my friend who wore it running, to the gym, hiking and cycling. He reported it to be a comfortable fit without any chafing or restriction of movement. He said the fabric kept him cool while under direct sunlight and quickly wicked away sweat.

This was his first Tommie Copper experience and he is very impressed with the high quality and performance of the product. He recommends it to anyone seeking a performance shirt that really delivers!

Tommie Copper Compression Tank Review

written by runnergirl training

This is my review of the Tommie Copper women’s recovery compression tank top. They provided it to me to review. I wore it to play sports, running, gym activity classes, cycling and hiking. It is an impressive performance shirt! The compression is great not too tight and allows for freedom of movement. It is moisture wicking and keeps your skin dry. The fabric is soft & comfortable!

I have purchased several Tommie Copper products and I highly recommend this item!

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