Thursday, May 19, 2016

Product Review: Fit Snap Mobile App





written by runnergirl training


Fit Snap is a fun mobile app that adds an overlay of workout stats to a photo. It is a great visual display of your workout! It also allows you to invite your friends through social media buttons.



It allows linking with fitness accounts, such as Map My Fitness, Run Keeper, Strava & UnderArmour.



There are a variety of overlays with different orientations for the workout stats.


It also offers filters for pictures.



Fit Snap is a popular app on social media for posting workout pictures. I find it motivational & fun to see my workout’s stats on a picture from that day. Have you tried it out for yourself?


I was not asked to write this review or compensated in any way. All view expressed are my own.


Wednesday, May 18, 2016

Traveling & Workouts



written by runnergirl training 


It can be daunting to keep up with workouts while traveling. You have worked hard for your gains. You don’t want it all wasted due to a change in routine, lack of fitness equipment or a different environment. The following are a few suggestions to keep workouts in your travel plans.

If staying at a hotel make sure to take advantage of their fitness center or pool. The equipment might be different than what you usually use but some creativity can make it work. Use this as an opportunity to try different equipment. At your gym the free weights are always crowded but they might be fully accessible in the hotel gym. You generally use the treadmill but on this trip you could try out the elliptical or stair stepper for a change.

If you don’t have access to a gym while traveling you can take your workout outdoors. Hiking, running, walking or cycling the new environment is a fun way to sightsee. Always make sure to be aware of your surroundings in new places. You can look for local races on race finder websites.

You can also use body weight exercises or packable fitness equipment if omitting the gym. Resistance bands are lightweight and take up hardly any room in a suitcase.


Remember that you are on a trip and have realistic expectations of yourself. Be proud of yourself for putting forth the effort to keep up with your health and fitness goals when away from home.




Friday, May 13, 2016

Tensor Fasciae Latae Muscle Pain



written by runnergirl training


The tensor fasciae latae (TFL) muscle can cause pain and problems for runners and cyclists. It attaches to the top and side of the hip bone and runs down to the iliotibial band. It is a muscle group heavily used when running, cycling, sports played on a court, climbing and walking.

The TFL assists in the following movements:
  • -       Thigh moving forward
  • -       Abduction of thigh (away from body)
  • -       Flexion of hip at thigh
  • -       Medial rotation of thigh (toward body)


Pain that is associated with a TFL muscle injury may include: 
  • -       Deep outside hip pain
  • -       Pain when sitting
  • -       Front of hip pain



There are a few ways to treat TFL pain. I recommend using ice massage, SMFR (foam rolling) and trigger point release.  I prefer using the Roll Recovery R8 roller or a tennis ball. If using a tennis ball be sure to have it underneath your leg to apply pressure to the muscle when rolling over it. Begin the rolling at the top of the outer hip and work down toward the mid thigh. After use ice massage to reduce inflammation.


Thursday, May 12, 2016

Product Review: CryoCup




written by runnergirl training


The CryoCup is a plastic cup that is freezable and reusable for ice massage. It is a great alternative to paper cups and reduces trash waste and the cost of repeated purchases.

I purchased a set of two CryCups so that one would always be frozen and ready to go! To start, fill the cup with water and freeze. Once frozen, remove the cup portion. Remaining will be a plastic ring that contains the ice. Your hands will not get cold since you are holding the plastic ring!



Pros:
  • Prevents hands from getting cold
  • Prevents dropping ice cubes (you may have tried this method like me!)
  • Prevents excess waste from using paper cups


Cons:
  • There are none


Ice massage is an effective way to reduce pain and inflammation of an injury. Check out my post about ice massage here.

I highly recommend the CryoCup! It has made my frequent ice massaging much easier!



I personally purchased the CryoCup and was not asked to write a review or compensated in any way for it.


Wednesday, May 11, 2016

Product Review: Buband





written by runnergirl training


A proper fitting sports bra, with cups to reduce the bouncing and jarring, goes a long way to limit boob bounce. There’s also an innovative band called the Būband (pronounced bōōb band). It is a 3 inch wide band made from moisture wicking material that has hook closures in the back and wraps around the chest to reduce bounce. 



I have used the Būband for running, spinning, outdoor cycling, aerobics and walking.

Pros:
Reduces movement
Sweat wicking
Adjustable
Easy on & off


Cons:
Can feel restrictive to breathing
Can feel uncomfortable to chest & back


My takeaway is the Būband very effectively reduces bounce while exercising. That being said, I tried adjusting its positioning and width (with the hooks in the back) to make it comfortable. However, for me it was still restrictive to breathing and not as comfortable as I had hoped for my chest and back. Perhaps other people have it fit more seamlessly and don’t find it distracting. It is a great product that certainly delivers what it promises! Try it out for yourself to see what you think!



Thank you to Būband for providing me with a Būband to try out and review honestly. I appreciate your generosity!



Tuesday, May 10, 2016

Common Stomach Problems For Runners




written by runnergirl training 


Stomach and gastrointestinal  (GI) problems can strike at some of the worst moments. During and after a run or workout being bombarded with stomach cramps or running for the nearest bathroom can really put a damper on things. Let’s examine common culprits and how to avoid them occurring.

Cause number one is too little or too much fiber intake. Both too little and too much fiber can cause constipation which can cause stomach and GI tract cramps. Too much fiber can also cause diarrhea also affectingly known as the runner’s trots. Here is a fiber calculator to help determine a starting point for your fiber needs. You may find you personally need more or less and remember to gradually make adjustments to fiber intake. The GI tract is sensitive to drastic fiber changes.

Cause number two is not eating or eating difficult to digest foods. Some people can tolerate exercise on an empty stomach. Other people need to have some food before working out. The time of day can also be a factor on eating beforehand. If you need to eat before an early morning workout most experts agree to keep it under 300 calories. Light snacks of carbohydrates such as toast, crackers or part of a protein or granola bar are all great options.

Cause number three is exercising too soon after eating a large meal. It is recommended to wait an hour after a light meal and two to three hours after a heavy meal. Digestion can take a while and running with a sloshing stomach means digestion has halted to push blood to the working muscles. The results are stomach or GI cramps, pain, heartburn, gas, etc.

Cause number four is an ongoing stomach or GI problem. Perhaps you have been dealing with symptoms of gas, cramps, diarrhea, constipation, bloating or heartburn for a while and it is a nuisance in your life. You should consult with your doctor to check for GERD, IBS, IBD or other stomach and GI problems. Living with chronic stomach distress is exhausting and saps the joy out of life. Also, a diet change may help too. Consider temporarily removing common problematic foods such as dairy, wheat, soy and high sugar and see if your gut feels better. There is also a beneficial diet called FODMAP, which removes certain foods that breakdown into sugars that feed the bad gut bacteria. Again, check with a doctor before making a dietary overhaul.


Hopefully these suggestions will spare you future stomach and GI problems. It really is a wonderful thing to have a happy gut when working out!



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