LOS Flower Power

As athletes or simply people interested in good fitness, stretching is often advised as a pre-workout or pre-exercise regime to insure that the body’s muscles are ready for the rigor.

Turns out that might not necessarily be right. According to many medical studies, stretching the major muscle groups – legs, arms, shoulders – does indeed help with range of motion and overall flexibility, but there is no evidence that stretching itself prevents injuries or prepares the body for a robust workout.  In fact, these studies indicated, that stretching alone does not curb muscle soreness that may come from a workout.

Having said that, there are many devotees to stretching, at least in part, just look at the popularity of yoga. There is also, of course, meditation involved with the practice of yoga, and those who regularly attend yoga classes often cite the improved range of motion they enjoy, and an overall sense of “well being.” That, in and of itself, may be a good argument for stretching, in the “if it feels good, do it” school of thought.

For exercise regimes, however, most experts advise that the most important pre-workout routine for injury prevention and to avoid muscle soreness is the warm-up. Also, if stretching is to be a part of your pre-exercise routine, experts advise that you do so after a good warm-up – stretching first, with muscles not quite awake, could cause tension and pain.

For a warm-up, the most common advice is to – literally -- warm up the muscle group you intend to exercise for 5 to 10 minutes before exercising. This raises the core temperature of the body and the muscles before straining. Some of the recommendations include walking, swimming, jogging in place, and other aerobic exercises: skipping rope, rowing machine, stair climbing, elliptical, Stairmaster, etc. The object here is to work slowly at first and a little harder as the minutes go on, but just to the place where you begin to sweat. At this point, the body and the muscles should be ready for the brisk workout you have planned.

And, of course, just as important is a period of cool-down after the workout. Once again, walking or some other aerobic activity, at a slower and slowing pace for 5 to 10 minutes, will allow the body time and the movement necessary to adjust to normal physical activity.

Actually, it is here, after the cool-down, when many experts recommend stretching. At this point, stretching can help relax and balance tension on the muscles that have just been through a workout.

So what is proper stretching? Typically, good stretching exercises are referred to as static stretching. The muscle are slowly elongated and put through the full range of motion, holding the position at the point of full extension, without pain, for 15 to 30 seconds. For the thighs, for example, this may involve sitting and raising one’s knee toward the chin as far as comfortable and holding it, and then standing and flexing the leg outward and inward as far as comfortable and holing it. You know how your leg moves, and each person knows how far they can go in range of motion comfortably, although over time this range of motion should increase.

There are also other forms of stretching. Proprioceptive Neuromuscular Facilitation (PNF) is a physical therapy procedure most often used by sports therapists to help athletes regain range of motion after an injury that has prevented normal workouts. PNF essentially involves both passive and isometric contractions, beginning slowly and increasing over time as range of motion is restored or is boosted. There is also ballistic stretching, which involves bouncing during a stretch, but most exercise coaches have dismissed ballistic stretching as dangerous.

As you can see, stretching is a very valuable technique for improving and maintaining range of motion, however it is the warm-up that is critical to a safe and proper fitness regime.

And because you want to look great while warming up, exercising, stretching, and cooling down, Ladies Only Sports has all of the fashionable, functional and flexible workout apparel and gear you’ll ever need.

We all get hunger pangs and crave way too much of a bad thing from time to time, so the object is to find ways to lessen the impact and stay healthy

CHOCOLATE, that word alone gets a lot of women’s attention, in fact for many women too much attention. Or maybe it’s potato chips, or a white chocolate mocha…   All of us (and least everyone I know) have cravings from time to time or sometimes all the time.  How do we curb these cravings without depriving ourselves?  For me chocolate soothes my soul.  It makes me feel happy, I know the endorphins are firing on all cylinders when I’m enjoying anything chocolate.  But here’s what I’ve found… I can make better choices and still be satisfied.

Food cravings come in all forms and fashions and – for the most part – represent something that should be curbed, if not for basic health reasons then for weight loss as a path to skinnier jeans. There are ways to beat the cravings, though, and we at Ladies Only Sports searched high and low for the Top Five Tips to Curb Food Cravings.

Before we get to the tips, however, we’ll take a closer look at cravings themselves. First, hunger pangs are not necessarily bad food cravings. Our bodies are wonderful machines that actually crave some essentials from time to time. A craving for sugar, for instance, might be sign that blood glucose levels are low and the body needs a lift. A desire for meat could be a protein deficiency, and a taste for salt may simply be a need for more calcium. Or, you could actually be hungry which is, after all, a natural process. These types of things fall under the heading of physiological cravings, the body sending out signals that it needs some nutrition. You can’t starve, for goodness sake, so we’ve got to pay attention to these cravings.

The trouble is that the body wants what the body wants. If you’re overweight, for example, the body gets used to a certain amount of fat and so craves it at a level that won’t foster weight loss or even better health. You need nutrition from food, you’ve got to fuel yourself, so the challenge is getting the right kind of fuel.

Then there’s the other kind of craving, psychological craving, that’s right girl, comfort food.  We all have them, and for me the list is long (and tasty), but I know they can be really counter-productive. I could make a really good convincing argument to eat these comfort foods on a daily basis, but I still know the outcome and that in the end they are all just excusing to continue on the path of bad habits. The triggers for psychological cravings can be emotional, habitual, hormonal and often times really strong! This is typically the type of craving that sends someone to the fridge, freezer or cookie jar in search for a little “feel good treat”, the problem with that is most of us want to feel really good, so that leads to eating in excess.  Here in lies the real problem.

There are a variety of studies that show that virtually 100% of women (shocking, I know) and as much as 70% of men have food cravings from time to time. The object is to not give in to the wrong kind of eating, and these Five Tips to Curb Food Cravings should help:

1)      Eat a healthier, balanced diet. Sounds simple, but getting all the basics in a normal healthy diet will in and of itself curb hunger. The body needs vitamins, minerals, proteins, carbohydrates, fiber – the essentials.  All of these can and should be acquired through a proper diet, so have a variety of foods each day from each of the four major food groups: 1), breads and cereals; 2) vegetables and fruits; 3), milk and dairy products or milk substitutes (as low-fat as possible); and, 4), lean meats, poultry, fish, eggs, nuts or meat substitutes.

2)      Eat more often. There is quite a bit of time between the standard meals of breakfast, lunch and dinner, and if a person gets really hungry there is a tendency to overeat at the next meal or to load up on something less healthy, like French fries with a ton of saturated fat (a major no-no). So snack a little mid-morning, mid-afternoon, and even mid-evening – try a few almonds, a granola bar, apple slices, or some vegetables. They will satisfy the hunger with far fewer calories than junk and keep your appetite in check at mealtime.

3)      Drink more water. Drink water until you feel like you will float away! Odd as it may seem, water is a great appetite suppressor almost immediately, and staying fully hydrated will actually cut cravings. Nutritionists agree that a dehydrated person often craves more sweets, or salt or even fatty foods, so simply drinking water will go a long way in curbing cravings. Drink a nice, 8-oz. glass of water every hour.  And drinking cold water burns more calories!

4)      Stay away from the object of the obsession. In other words, don’t buy junk food. If it’s not in the cupboard or the frig, it’s less likely you will make the trip to the store. When the pang hits, eat a piece of fruit or some nuts.  My personal favorite now is frozen banana slices that have been dipped in dark chocolate (yes, I said it, chocolate, but at least it’s dark chocolate), and one little dark chocolate banana bite is enough to satisfy me.

5)      There are tons of people who report they get cravings from stress and boredom, so the real issue is to deal with the stress and boredom in other ways than giving into food cravings. Phone a friend, or get out and get some exercise.  We all know that you feel better when you get moving and it’s even better if you have a girlfriend to get moving along with you.  If you follow the first four tips listed here, your body will be in better shape to handle whatever stresses life dishes out, but when stress or boredom set in talking with a trusted friend could easily alleviate the root cause and take the place of cravings.

And just so you know; since most everyone, particularly women, have food cravings it’s okay to indulge once in a while. Just make simple “do-able” changes.  Switch to dark chocolate, or to low-fat frozen yogurt, or allow yourself one day a week to indulge, find what works for you. Willpower is just that—powerful; exert some willpower and it will pay off in the end, you will look better, feel better, and that will be the reward in the end.

For all of your exercise and athletic apparel needs – sports bras, workout tops, bottoms, and related gear – look no further than Ladies Only Sports, the online specialty boutique devoted to fashionable, feminine sports clothes.

Here’s some Winter Exercising Tips for New Moms to make sure both the blessed event and the season don’t deter a workout routine.

PARKER, CO – Many brand-new moms think that an exercise regime is too much to handle with a new-born, especially over the winter months when the weather plays havoc with a routine. Of course, many new moms also think that an exercise regime is absolutely essential in returning one’s body to pre-pregnancy shape, but find winter a difficult exercise season.

Winter is actually one of the best exercise seasons around since the bulk of the crowds are taking it easy indoors. And, of course, cooler weather makes it all the more easy to work up a good sweat without feeling overheated or getting too tired or spent. Winter, if nothing else, is invigorating.

So, okay, you’ve got a new baby, and it’s winter and cold and the snow is flying, but really, it’s a great time to get back on the exercise routine.

Certainly, one of the best ways to stay exercising over the winter months, even with a new baby, is to join or maintain a membership in a health or sports club. You know the routine – ellipticals, rowers, stationary bikes, treadmills, weights, Pilates and spinning classes; it’s all there, it’s all great. About the only new wrinkle in the routine is the need for childcare, and many of these clubs have childcare centers in-house for free or a nominal fee. Some new moms – particularly first-time moms – feel reticent to leave a newborn with childcare like this, but ask the older mom or the third-time mom and you’ll liable to get the “what’s the issue? Do it!” shrug.

Since it is winter and you’re a new mom, even if you’re at the gym exercising don’t forget to do proper warm-ups, cool-downs, keep hydrated (winter often requires more hydration), and make sure to use plenty of lip balm.

Now outside exercising is where it gets a little tricky. Ladies Only Sports, with our objectives written clearly in our name, is dedicated to keeping the juices flowing.

Here’s some Winter Exercising Tips for New Moms:

When dressed properly – layers, warm clothes, wicking clothes – even if outside temperatures are 20 degrees F everything should be fine. Just watch out for colder temps than that, and make sure to factor in the wind chill. If the actual temp or the wind-chill temp in down below 10, exercise indoors. If you’re taking the baby along, that’s fine, but dress the child warm and in layers too, and remember that while you are working out the baby is simply along for the stroll and might get colder.

If your outdoor exercise regime involves a tough workout – a hard run, vigorous skiing, etc., experts advise to dress for weather 20 degrees warmer than actual temperature – e.g., if its 30 degrees F, dress for 50 degrees F. Wear breathable, moisture-wicking layers to keep your body dry as possible. Also, wear materials on the outer layer resistant to wind and water, and keep you head and hands covered and warm.

Hydrate. Drink plenty of water – you’ll need even more in the winter to stay hydrated properly.

Sunscreen up. It’s always a good thing on any day to wear a face cream with 15 SPF, but if it’s snowy and sunny you might want to up that because you’ll be getting UV rays directly and reflected. Children under six month are not supposed to use sunscreen, so keep them covered if they are along; older kids can use the sunscreen and might need more SPF than mom. In addition, both mom and child should wear sunglasses to protect eyes from all that winter glare, and lip balm is recommended.

Safety. If it’s dark outside, remember to wear reflective gear, like reflective tape or a safety vest – or have a headlamp or a flashlight. Baby’s stroller should have lights and/or reflectivity too.

Safety again. Obviously, one of the great hazards of winter is snow and ice, and they can be very slippery – even in spots that don’t look slippery. You do, of course, want to avoid slipping, so avoid the icy spots, but you might also invest in ice stabilizers or treks for you running shoes for added protection. These usually strap on, so in a few days when the ice melts off the roadway, you’re good to go.

Warm up thoroughly. Cold temps can cause muscles to tighten up, so warming up properly is even more important in winter. The National Strength and Conditioning Association recommends stretching after warming up, not before.

Protect Your Skin. Skin in winter – for mom and baby – tends to be drier and more prone to cracking, and exercise can exacerbate this. So in addition to extra sunscreen, avoid overly hot showers, and use plenty of moisturizing.

LadiesOnlySports.com, in its 11th year of operation, is a family-owned business and features functional and flattering athletic apparel for women, such as sports bras, tops, bottoms, plus sizes, socks, headbands, power gloves, and dancewear. In addition the website features products like sport-themed jewelry, heart rate monitors and pedometers, packs, kangoo jumps, water bottles, ear buds, and safety gear like pepper spray anti-chafe cream. The website ships orders Monday through Friday with a variety of shipping options through the U.S. Postal Service and FedEx, including international shipping through USPS.

For complete information on LadiesOnlySports.com call toll free 877-567-523.

Resolved: This year I am going to exercise more, get fit, lose weight, get back into my favorite skinny jeans, be the most amazing person at my high school reunion, prove my mother wrong, really irritate my sister, wow my husband, inundate my seamstress with alterations or buy a new wardrobe, and otherwise become a new me.

A lot of women go through pretty much this same type of New Year’s Resolution at this time of year, and they plan for it by putting cute workout clothes on their Christmas List or by shopping for their own exercise attire as the calendar for the old year runs out and the new possibilities of 2012 seem doable.

There’s nothing wrong with that, of course. In fact, here at Ladies Only Sports we’re really in to helping women become the “new me” or simply staying on track with a healthy lifestyle. We are all for fitness, and we do of course sell the sports bras, tops, bottoms, and gear that not only are meant for athletic pursuits, but fairly cry out and demand that fitness happen.

But we’re realists too: we understand how hard it is to keep a resolution and stay on track for more than a short period of time on that goal of getting more fit. We’re here to help.

We looked up some background information on New Year’s Resolutions and were very astonished at some of the numbers. Seems that only about 44% of Americans even bother anymore making a New Year’s Resolution, and only some 8% of the resolvers actually stick to the resolution throughout the year. And this doesn’t count the people who resolve each year never to make New Year’s Resolutions (then again, maybe it does).

There are the obvious things on the list of what the resolutions concern – quitting smoking, quitting drinking, spending more time with family, etc. – but study after study show that ranking very high on the list of the most resolved is a) weight loss, or b) exercise more. Indeed, 38% of resolvers address weight loss in their forward-looking plans.

Also these studies show that the younger you are, the better chance you have of achieving resolution results, and that less than 15% of people over 50 years of age meet their resolute objectives. On the plus side, depending on where you fall on being a resolver or not, all the studies show that people who make and/or achieve resolutions are absolutely no more happy than those who don’t bother or are unsuccessful.

And on the front of resolving to exercise more or to lose weight or both, you probably already know that January is the busiest month of the year for people to join gyms and health clubs. Interestingly enough, there’s about a 20% to 30% dropout rate after three months of gym membership, studies say, and that ultimately some 67% of the members don’t use the facilities – ever. And just so you know, women make up slightly more than half – 52% -- of gym/health club memberships.

Here at Ladies Only Sports we want more women to resolve to be fitter, and we want as many of them as possible to achieve their goals. So here are a few ideas to help:

Set realistic goals. Rather than say “I will lose 50 pounds” or whatever, resolve instead to shed a couple of pounds each week or each measurable period – a much more realistic target. In other words, take baby steps that are achievable rather than staring high expectations in the face.

Find an exercise routine that works. One of the biggest reasons that people start and then quickly stop exercise programs is that they set their sights too high. If you don’t think you make it to the club every morning or even every other morning for an hour, don’t resolve to do so. The object of exercise, especially if you’re a relative newbie, is not to kill yourself, but rather repetition: going for a daily 40-minute brisk walk, or doing a half-hour to a workout tape in front of the TV will bring results.

Get a friend -- or two. There is always strength in numbers. If you set your sights on walking or running at the park, or going to the club for a spinning class or elliptical workout, having a workout buddy helps. You can share the driving, talk, push each other, and subtly guilt the other one into not blowing off a day or two.

Read up. There are plenty of resources available for both weight loss and exercise regimes – which often go hand-in-hand but are not necessarily linked – that help in setting goals and measuring success. Many fitness instructors believe that those who are more informed are more apt to participate and stay involved.

Think about diet. Obviously, if weight loss is a goal you’re thinking about a diet, but thinking about diet is different. Many people who begin exercise programs report that their diets change naturally, that they crave healthier foods like vegetables, don’t crave so many sweets and snacks, and that their caloric intake at meals goes down – their appetite is suppressed – without hunger pangs. Dieting and a healthy diet are quite different animals.

The problem with most New Year’s Resolutions is that they go too far, that they drastically alter a lifestyle and are therefore unsustainable. On the other hand, many women find that once they start small – to walk every other day or to spin three times a week – that it doesn’t really disrupt their lives, and then, over time, they just naturally increase their efforts. It is difficult to incorporate a huge change in one’s life all at once, but gradually the result is the same with very little cataclysmic alterations.

So there you have it. Resolve to change. Slowly.

And have a Happy New Year!

LadiesOnlySports.com, in its 11th year of operation, is a family-owned business and features functional and flattering athletic apparel for women, such as sports bras, tops, bottoms, plus sizes, socks, headbands, power gloves, and dancewear. In addition the website features products like Kangoo Jumps rebounding boots, sport-themed jewelry, heart rate monitors and pedometers, packs, water bottles, ear buds, and safety gear like pepper spray anti-chafe cream. The website ships orders Monday through Friday with a variety of shipping options through the U.S. Postal Service and FedEx, including international shipping through USPS.

For complete information on LadiesOnlySports.com call toll-free at 877-567-5239 or local in the Denver metro area at 303-805-4448.

Now that you have figured out your size you’ll want to decide if you want compression or encapsulation.  It really depends on the activity and your cup size.

Throughout our site we try our best to state what type of activity each particular sports bra is good for.  Some are better for low-impact, yoga, or walking.  Others are designed for high impact, wide range of motion activities such as Kangoo Jumps, boot camp or running.

Compression is just as it sounds, keeps the girls tucked in by being tight.  This is usually a pullover the head style and is typically measured in small, medium, and large.  Works great for A & B cups.

Encapsulation separates and encapsulates each breast.  Goodbye uni-boob, a big plus in my book...  This is a great option for larger busted women, C-cup and up.  This style usually has front or back fasteners and often times a strap adjustment as well.

Once you’ve decided on the structure of support here’s a few more things to consider to make sure the bra is right for you…

Moisture wicking fabrics are always a plus; they will pull the moisture away from your body keeping you feeling a bit less soggy.  Sweating is good, in fact, it is the objective here, but it feels better when your bra is not soaking.

Generally speaking the less seams the better.  Most manufacturers have thought through this issue quite well.  To have support you have to have seams, so there will be seams.  But well thought out seams are what we are going for, ones that won’t chafe you or cause irritation.

The band and straps should be snug, but you should still be able to slide your finger in between the material and the skin.

Lastly, give the bra the jump test; make sure it really works for what activity level you need it to.

Okay, now whatcha waiting for?  Start shopping… LINK HERE TO BRA PAGE

Some women would rather go to the dentist than shop for a sports bra.  They rack it right up there with bathing suit shopping on the list of dreaded activities.  While I’ve heard that 70-80% of women wear the wrong size sports bra (I was one of them for awhile) I’m here to tell you that if done right, you can find a sports bra that suits you, your curves, and your activity level.

It is not rocket science, but it does require a tiny bit of math to figure out your proper cup size and band width.  Once I walked into Victoria’s Secret to find a bra and to my amazement the gal working on the floor looked me up and down and pronounced my size without a measuring tape in sight.  How she did this I have no idea, because it was not the number I had been familiar with.  However, she was right.  Almost every bra she gave me fit, to my total amazement.  I am going to chalk that up to years of experience and just be grateful that I strolled in on her shift.  But you too can find out your correct bra size with a soft measuring tape and a pencil and paper.

1. First, with good posture, and a typical everyday bra on (not a padded one or a sports bra) measure the fullest part of the bust.  Round up to the nearest inch. Let’s say you got a 37.5”, we are going to round that up to 38”and write that number down.

1. Next find your band size, this is the measurement at the base of the bra around your ribcage. Take this number and add 3 inches to it. If you end up with an odd number bump it up one to the next even number.  For example if you got a 30” measurement, add 3”, which gets you to 33” plus 1” to get it to an even number.  Your band size would be 34”, jot this number down.

1. Now to calculate the cup size. Subtract your band measurement from your bust measurement and with that difference use this chart to find your cup size.  So, if you were a 34” band size you will subtract 38-34=4” difference, which make you a D cup.

Please note that every manufacturer varies a bit in size, it is always a good idea to double check that manufacturers (especially Enell) size chart to be sure you are ordering correctly. Whatever your size, we’ve got a sports bra that will fit!

So, my sister turned me on to these things, and I cannot get enough of them, I LOVE them!  They are addictively fun! I find myself looking forward to working out, which to be honest is quite an oddity for me.  The more research I did, the more I found how good rebounding is for the body, the more I wanted to spread the word.  I have not been blessed with good joints, if I were to jog before (which was rarely) my knees and ankle would ache for sometimes days before I could feel normal again.  When I do the very same jog in the Kangoo Jumps® I have no pain in my joints whatsoever.  Initially I bought two pairs, one for me and one for whoever wanted to go “Kangoo-ing” with me.  I became very popular!  Everywhere I went people stared in amazement, gawked at my almost avatar height, and were just generally curious.  Everytime I offered up my spare pair and people gave them a go they wanted a pair. So, give the people what they want… they are now available at Ladies Only Sports  http://www.ladiesonlysports.com/gear/kangoo-jumps.html

Recently featured on ABC's Nighline!

Earthtec’s line of green outerwear is now available at Ladies Only Sports. This dynamic, eco-friendly line combines style and conscience to create beautiful, durable, and sustainable clothes. Go green and fashionable, the ultimate in form and function!

Environmentally-friendly outerwear

Every product from Earthtec is made from either recycled or renewable fabrics. They use eco-friendly textiles such as organic cotton and wool, textiles made from post-consumer recycled plastics like those that come from water bottles and recycled polyester, and hybrid fabrics that combine both organic and recycled fabrics to create warm, soft, and durable fabrics.

Earthtec’s textiles are designed with moisture control, wind and water resistance, comfort, and functionality features. Each Earthtec recycled PET garment keeps approximately 12 water bottles out of a landfill.

Ladies Only Sports can certainly get behind that. No more plastic bottles!

Environmentally-friendly manufacturing and business practices

Earthtec also employs streamlined models in their manufacturing process to cut down on their carbon footprint. Localized production keeps shipping and transport to a minimum, which helps to keep their costs down too. Ever-evolving, Earthtec stays on top of the latest technologies to continue to reduce their impact on the environment.

The garments in this high-quality line are not only eco-friendly, but beautifully designed and well-made. Details like recycled PET fleece lining for added warmth, flatlock stitching, and internal pockets make this product not only green and functional, but also top of the line in fashionable design. Soft fabrics, flattering cuts, and a variety of colors make this the ideal line for women who want to retain comfort and femininity while sporting versatile, functional sportswear.

A company with values

As a family-owned business, we at Ladies Only Sports believe in Earthtec’s eco-friendly and sustainably produced products. We like their values, and think that you will, too. Knowledgeable and experienced, their team has found the perfect way to blend sustainability, technical gear, comfort, and fashion. We think they’re putting out some of the best products in the market, and are proud to bring them to you.

A full line of sports apparel

We choose to carry several pieces of Earthtec apparel in our store. Browse now to find the right style, fabric, and color for you.

This summer, enjoy your lazy summer days, but don't forget to take care of yourself.

Exercise three times a week. Summer is the perfect time to get outside and enjoy the fresh air.  Go for a hike or take the hound out for a walk.  See your kids out enjoying the beautiful weather, join them! Try to get in atleast thirty minutes to an hour of exercise three times a week.

Eat healthier snacks. Summer means an awesome variety of fruits and vegtables, nosh on them instead of something salty. If you need something with a little crunch try the yummy crackers made from nuts now, dip them in a little hummus, yum!  And who is not thankful that frozen yogurt is back and all the rage!  And this is not the frozen yogurt of the 80's, this is new and improved and delish! And, even better, it's much lower in calories than ice cream, and in my opinion even tastier.

Drink more water. The amount of water you should drink each day depends on your weight, activity level, and the climate where you live. But since most of us don’t drink the water we should drink, it’s safe to say that drinking more water daily will improve your health. Once you are hydrated you will notice that your skin looks better, you have more energy, and that you can manage your weight easier, too.  I keep it in the fridge already chilled with a bit of fruit in it (a little trick I stole from a shi-shi spa I was at) to a bit of flavor.

Cut back on caffeine. Caffeine will interfere with your sleep patterns and energy levels. Too much caffeine can also contribute to high blood pressure and other serious health problems. The Mayo Clinic says you shouldn’t drink more than 200-300 mg of caffeine a day—that’s two-four cups of coffee a day.

Walk more. It’s basic, but walking can improve your cardio-respiratory fitness and physical functioning. According to MedicineNet.com, walking has shown to not only have a positive effect on your fitness, but on your brain as well. Walking is a great way to wind down or think things over. At the very minimum, try to walk briskly for either 10 minutes each day or 30 minutes three days a week.

Your core muscles include your abdomen, pelvis, lower back, and hips. Anybody that knows me personally knows that, frankly, my posture sucks!  It very well could be genetic (thanks Dad), but it is most likely my utter lack of core strength.  Let's face it childbirth does wonders to those abdominals, and I am living proof.  So my mission is to sit up tall, stand up straight, and stengthen that core, baby! There are a number of ways to strengthen your core. Pilates, yoga, strength training, even a round of sit-ups and push-ups every morning will help you reach your goal. Everybody can benefit from a stronger core.  Here's some of the benefits:

Better Posture

When all of your core muscles have the strength to work optimally and have practice working in conjunction together most all physical activity will be easier, including holding yourself upright. Those with a strong core tend to sit and stand taller.  Another added benefit would be people won't mistaken you for pregnant when you absolutely are not!

Prevent Injury

When you’re core muscles are weak, you are open to muscle, nerve, and joint injury. Strengthen your core to prevent injury and to reduce common lower back aches and pains.  Let's just cross our fingers that I do not sustain an injury in this quest for posture perfection.

Sit Comfortably

A strong core may mean your abs, pelvis, hips, and lower back are in shape, but there is a ripple effect on the rest of your body. Your spine will be better supported by your strong core, which means your upper back and neck will have less tension and pain. Similarly, your sitting bones are more likely to be aligned properly with a strong core, which means sitting in a car, in a movie theater seat, on a bleacher, or at home on your couch will be more comfortable.  Essentially, you've gotta stop slouching!

Toned Midsection

While doing sit ups every day won’t guarantee a six pack in six months, it can help get you there. Core muscle training in combination with regular cardio activity and a diet low in sugar (I'm sooo sorry, but that is the truth) will help you tone down that midsection.

Better Balance

A strong core leads to good balance and stability, two traits all athletes need to swing, throw, shoot, kick, run, swim, or bike well.

An Easier Pregnancy

Nothing makes pregnancy easy, but if you have a strong core before pregnancy and continue to exercise your core during pregnancy (with your doctor’s guidance), expecting moms can hope to ease pain and difficulty during labor and delivery (the epidural worked quite well for me too). A strong core will help to prevent over separation of the abdominal muscles (diastasis) during pregnancy as well, this I would have liked to have known before mine were all shot to hell.

Exercise in Front of the TV

This is weak, I know, but if I can trick myself into doing my core exercises while my favorite program is on, then I'm going for it.  I've found particular success in watching NBC's Biggest Loser while working out.  Most core exercises don’t require equipment, just a little elbow room, shove the coffee table out of the way and get going. For me, it's a bit of a win-win in my super busy life.

If you've got some tips you'd like to share, add a comment below, we'd love to hear about your favorite core exercise tips...