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      in fitness and body

      5 High-Impact Sports Bras That’ll Actually Keep Your Boobs in Check

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      If your bra size is any bigger than an orange, chances are, finding a proper sports bra to support you when running, jumping and trying to keep up with the svelte trainer is a gargantuan task.
      There just aren’t many options for big-boobed women to choose from. It can be really difficult to find a bra that’s supportive, doesn’t make having bigger boobs a nightmare, and will make us feel super cute.
      We’ve tracked down some high-impact sports bras that can fit up to an extra-large or can be custom-made to suit your needs, and the best part — they’re everything a curvy girl could want! Plus, we’ve slipped a few medium-impact gems in, too. Because we’re not jumping up and down every day, are we?
      Why Wear A *Good* Sports Bra?
      Like many things in life, breasts are pretty complex. They are made up of mostly fat, tissue and ligaments. Because breasts do not contain muscle or are not attached to muscles, they can move independently from the rest of the body and are susceptible to strain. Meaning that our breasts are supported by just skin and ligaments.
      These ligaments, called Cooper’s ligaments, are fragile and once torn, they lose their ability to support the breast leading to pain and saggyness. Women with bigger busts are more likely to have sag due to the skin and ligaments being under more strain because the weight of the breast.
      So, ensure that when choosing a bra, the band is not too tight, there should no spillage or straps cutting into your shoulders… and that you are 100% comfortable.
      READ MORE: Exactly What To Consider When Choosing A Sports Bra
      1/ High-Impact Sports Bras
      High-impact bras are great for high intensity exercises and activities such as running, dance, basketball, kickboxing and HIIT (High intensity interval training).
      PANACHE Ultimate High Impact Underwire Sports BraR 1204Buy It
      This UK-based brand offers support that lowers movement by 83%. Smooth, flat seams eliminate friction and discomfort while the wider straps make for greater support and easing shoulder pressure.
      Lisa Raleigh Body Kind Sports BraR 999Buy It
      This bra is best for changing bodies: women who are losing a large amount of body fat, pregnant women whose bodies are in flux, and anyone else who needs a super-adjustable sports bra. It comes in eight sizes up until 5XL. The chest and shoulder straps are adjustable, with extra hooks in the front to secure the front zip (no more grunting while trying to get your bra off!).
      Asics Color Block Bra IIIR 790Buy It
      A great high-impact bra that’s made from about 78% recycled materials (double yay!) plus broad, breathable straps to keep you supported.
      Under Armour Infinity High Blocked Sports BraR 800Buy It
      This bra incorporates new knowledge that when boobs move, they don’t go up and down, but rather in a figure eight. The padding has this in mind, with adjustable elastic straps and a little more coverage at the front.
      READ MORE: The 6 Best Resistance Bands For Every Type Of Workout, According To Certified Trainers
      adidas TLRD Impact Luxe Training High-Support Bra WomensR 1164Buy It
      These super-detailed bras mould to your breast and keep everything in place while you train. It’s also made with about 60% recycled materials and straps are adjustable. Plus, it’s just so beautiful.
      2/ Medium Impact Bras
      Medium-impact bras still require a fair amount of support for bending over while executing mountain climbers, push-ups and other strength training maneauvres.
      Salomon Essential Move On Seamless Sports BraR 600Buy It
      Seamless construction won’t chafe and the stretch fabric fits most body types and moves with you while you run or work out.
      READ MORE: 11 Best New Running Shoes That’ll Inspire Your Next PB
      adidas PowerImpact Luxe Training Medium-Support BraR 500Buy It
      So many things to love about this bra: the front entry means it’s so much easier to get in and out of, plus the fabric is quick-drying, so you don’t have to look like you’ve emerged from an ocean swim post-sesh.

      READ MORE ON: Fitness Fitness Gear Style Style Tips More

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      in health and weelbeing

      5 Realistic Hacks to Keep Up Your Fitness Routine on Vacation

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      We’ve all been there: working out regularly to prepare for a vacation and then having a tough time getting back on track once we’re back home. If you’ve found yourself getting back from your trip feeling worse than when you left, you’re not alone. Luckily, there’s a simple solution to the vacation conundrum: Don’t break the habit, even during an all-inclusive getaway or busy schedule. Vacation workouts don’t need to be long, intense, or even consistent with your regular training plan, but they can help to keep your mood boosted, your body feeling its best, and maintain the healthy habits you’ve worked so hard to build. Also, by following the simple tips below on how to work out on vacation, you’ll make it much easier to get back to your workout routine when you return home. 

      1. Wake up (a little) earlier 
      This might seem obvious, but waking up early to move your body while on vacation is a great way to make sure you get your body moving without missing out on any of the day’s fun. Additionally, waking up at an earlier time (instead of sleeping until noon just because you don’t have an alarm clock to answer to) makes it a lot easier for your body to get back in to your normal routine once you get home. Whether you decide to hit the hotel gym or go for a walk around the resort, giving yourself time for some movement before you start your day will help you keep a healthy sleep schedule and put you in a better frame of mind. You can try waking up a whole hour earlier for a full gym session, or you can get up 10 minutes before you you need to be up for breakfast plans to take a quick walk or get in some movement in your hotel room.

      2. Go sightseeing
      Whether you’re in a new city, on a beautiful remote island, at a resort, or visiting family back home, take the opportunity to see new things by going for a run or a “hot girl walk”. Movement is a great way to explore a new place, especially if you tend to prioritize relaxation on your trips and forgo excursions in favor of a beach chair and a good read. Prioritize your safety by going in a group, sharing your location, only traveling in daylight, staying in safe areas, and, if need be, staying on the resort. Whether you choose to hike, run, walk, bike, or roller skate, explore what your vacation spot has to offer.

      3. Do a 10-minute circuit 
      Time is of the essence while on vacation, so instead of getting overwhelmed by the idea of a long and grueling workout, simply dedicate 10 minutes to raising your heart rate. Looking for a quick hotel room-friendly circuit? Try alternating between burpees and sit-ups to work the whole body, do a few rounds of your favorite moves that don’t require equipment (planks, jumping jacks, push-ups, squats, etc.), or put on music and dance around your hotel room. Just 10 minutes will leave you feeling good, help you prioritize your fitness, and boost your endorphins so you can focus on enjoying what’s in store the rest of your day.

      4. Find a fun, local class
      When it comes to exploring new places, what could be more fun than living like a local and taking a workout class? Whether it’s a beachside yoga class offered at your resort or a  cycling sesh at a boutique studio in town, try a workout you haven’t done before or don’t have at home. By making the class an opportunity to explore what your vacation spot has to offer instead of a task on your to-do list, you’ll be much more likely to enjoy it. Bonus points for hitting up the must-try brunch spot post-class!

      5. Go easy on yourself
      Most importantly, remember that your vacation is exactly that: yours. If you don’t feel like moving, you don’t have to. The best way to honor your body is to listen to it, so if you’re feeling like you need a dose of relaxation more than sweat and movement, chill out (totally guilt-free!). The point of vacation is to come back feeling recharged and rejuvenated, so if rest and recovery is how you achieve that, by all means. Real life—and the gym—will be waiting for you when you get back.

      A Dietitian’s Tips to Preventing Vacation Bloat More

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      in fitness and body

      REVIEW: I Tried A Vibrating Foam Roller PLUS How You Can Win One

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      Confession: When Women’s Health asked me to review a vibrating foam roller – the Hyperice Vyper 2.0  to be precise – my immediate thought was that it was going to be another gimmicky fitness tool that would end up gathering dust in the cupboard. Turns out, I was wrong.
      Vibrating Foam Roller: First Impression
      At first glance, the Hyperice Vyper 2.0 looks just like a regular foam roller – a solid cylinder about 30cm long. In the box, you also get a charging cable and a number of international plug adaptors.
      On closer inspection, there’s an on/off switch on one end and another button on the other, which controls vibration speed. LEDs indicate that it’s on and as well as its level of charge.

      How It Works
      When you switch it on, the foam roller starts vibrating fiercely, even at its lowest speed (there are three). I found it worked better to get in position first and only then switch it on – otherwise it jumped around on the floor alarmingly.
      Initially, I tried rolling on it but soon discovered that keeping it in one spot was the way to go – the vibrations do all the work that I would usually do by rolling back and forth.
      [embedded content]
      What The Research Says
      There seems to be a decent amount of evidence that the vibes actually work.
      For instance, a small study published in the European Journal of Applied Physiology found that participants using a vibrating roller experienced better range of motion in their hips compared to those using a standard roller.
      And a 2019 study in the Journal of Sports Science and Medicine found that vibrating foam rollers had a substantially bigger effect on pain threshold than standard rollers.
      WH Tests It
      I happened to receive the Hyperice Vyper 2.0 vibrating foam roller at a time when a sciatic nerve issue was hampering my training. I found that positioning the trouble spot (my piriformis) on the roller and then holding still while the vibrations went to work gave me relief.
      I could feel the tension easing but I didn’t experience that close-your-eyes-and-go-to-your-happy-place pressure pain that I’m used to with regular rollers. (Incidentally, research backs this up – using a vibrating roller on sore muscles was shown to have a similar effect to regular rolling but participants found it easier and more comfortable.)
      In the weeks that followed, the universe saw fit to throw more muscular niggles my way – forearm, hamstring, back. Clocking time on the roller provided relief for all of the above. I even used it under my feet, although I found it works best on longer muscles, like the hamstrings. NB: Keep it away from your neck – the vibrations are intense and skull-rattling!
      Verdict
      The benefits of foam rolling are numerous but I tend not to do it as often as I should because a) The pain! and b) It’s a mission. I found I used the vibrating foam roller way more often and got results. It’s a yes from me, although at R2 900, it’s an investment.
      WIN a Hyperice Vyper Go vibrating roller worth R3 000!
      Designed for portability, the Vyper Go is ideal for anyone who travels regularly. It’s TSA approved for hand luggage, has three vibration speeds and two hours of battery life. And you can win one rn!

      How do you enter?
      It’s so easy!
      1. Make sure that you are following us on Instagram @womenshealthmagsa and @hyperice2. Then fill in your details and sign up to our newsletter here or below.3. To be eligible for the prize, you must be over 18 and a South African resident, and follow all the steps above.4. The winner will be randomly selected and notified.

      READ MORE ON: Fitness Gear WH Tests It More

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      in fitness and body

      Exactly What To Consider When Choosing A Sports Bra

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      First, let’s get one question out the way: Do you really need a proper sports bra? After all, it’s a lot of money to fork out for such a tiny piece of fabric. The short answer: Yes. Even if your go-to everyday bra is padded and underwired to the max (hello, cleavage!), it doesn’t offer enough support to withstand your workout.
      According to the Portsmouth University research team, more than 70% of women wear the wrong bra size. When choosing a sports bra, they advise looking for a comfortable fit in five areas: the underband, cups, underwire, centre-front and shoulder straps.
      There are no muscles within the breasts – they’re essentially a collection of fat and tissue held to the body by ligaments and skin – and the issue is that neither of these is especially strong. The connective tissue that holds the breast to the chest is comprised of Cooper’s ligaments, which naturally extend with age and over time – but exercise without supporting them properly and they could stretch up to 2cm during high-intensity workouts.
      READ MORE: Finally! Sports Bras That Don’t Feel Like Freaking Straitjackets
      What’s more, contrary to how your breasts may appear to move up and down as you run, burpee or push press, they actually swing in a figure of eight. It was this discovery that inspired the design of Under Armour’s Infinity bra. Instead of following the traditional method of constructing a sports bra – cutting two breast-shaped cups from a flat piece of padding, glueing and layering pieces of foam – they liquid-injected the foam in a figure-eight (a.k.a. infinity sign) shape, making the bra feel more natural and comfortable without sacrificing support.
      Debbie Risius, senior research associate at Portsmouth University, states that a woman’s choice of sports bra can also influence her breathing rate and thermoregulation during exercise. This is down to the fit of the bra and the fabric from which it’s constructed: a 2013 study found that, while all sports bras reduced the cooling ability of the breast – simply by virtue of being another layer of clothing – sports bras made from polyester allowed for better thermoregulation than bras made from other composite materials.
      Now we’ve established that a sports bra is a worthy investment, here are five things you need to know when choosing a sports bra.
      READ MORE: 5 High-Impact Sports Bras That’ll Actually Keep Your Boobs in Check
      1/ Your Bra Size
      All kinds of things can influence the size of your breasts, from your menstrual cycle to pregnancy to weight loss. Yet most of us still buy bras according to measurements taken years ago. What’s more, not only do your breasts change size – bras can vary in size from brand to brand.

      When to get measured: It’s been more than six months since your last fitting, your body has changed or you’re buying a different brand than your usual. Trying on? Make sure you can’t pull the band more than five centimetres from your chest or the straps more than five centimetres from your shoulders. And make sure the cups fully enclose your boobs.
      READ MORE: The 8 Best Groin Stretches For Anyone Who Sits All Day Long
      2/ Your Workout Style
      When you scope out the sports bras on offer, you’ll notice they’re divided into different categories. Usually these will be called high, medium and low impact or high, medium and low support. This is to help you match your bra to the type of workout you do.
      Your workout: Running, bootcamp, martial arts, boxing, bodyweight training, anything involving jumping or skipping
      You need: High impact. Look for racerback straps and padded or moulded cups. If your breasts are small, you could also you use a medium impact bra.
      Your workout: Cycling, spinning, weight lifting, the gym circuit, hiking
      You need: Medium impact if your breasts are small; high impact if they’re medium to large. Look for broad straps and padding and/or sturdy fabric with a light stretch.
      Your workout: Yoga, Pilates, Barre
      You need: Low impact for small boobs; medium impact for medium boobs; high impact for large boobs. Look for comfortable, stretchy fabric, padding optional, strap width according to your preference.
      3/ The Fabric
      You know that feeling when you walk out of a spinning class and your bra feels like a wet sea creature strapped to your chest? Avoid that sea-sponge feelin’ by choosing synthetic fabrics that don’t hold onto sweat. Words like “moisture wicking”, “breathable” and “ventilation” are what you want to see.

      READ MORE ON: Fitness Fitness Gear Style Style Tips More

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      in lifestyle and culture

      Inside the coolest new wellness centre in Dubai

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      Lifestyle

      by Sarah Joseph
      1 minute ago

      If you’re looking for a 360-degree wellness hub, this new spot in Dubai is where you need to book in ASAP.
      The new integrated multi-wellness destination, Blended, combines fitness with a host of pampering options, making it a one-stop for all your self-care needs.
      Founded by Dominique Laird, the concept began with her vision to redefine the meaning of beauty standards in the region. After addressing her own mental health issues, Laird wanted to create a space where individuals can feel at home and focus on improving their own self-care needs.
      For women to look and feel their best, Blended Salon has dedicated an area for an all-encompassing beauty experience. Be it an eyelash lift or a bespoke blowout, there’s an unending list of treatments that can help visitors feel camera ready at any given point of the day.
      With a more medical approach to aesthetics, this venue offers an extensive array of cutting-edge treatments such as botox, fillers, threads, or even an IV Drip to boost energy levels. With a team of highly experienced experts, Blended Aesthetics has joined hands with Beverly Hills Wellness and Aesthetics for a holistic approach to cosmetics.

      To uplift your mood, the Blended Spa offers a host of rejuvenating treatments in a serene environment. With four treatment rooms, guests can enjoy an organic facial, massage, salt therapy, scrub or wrap in the hands of well-equipped experts. For after-care services, luxe facilities such as the salt cave, sauna and plunge pool are open for use to feel at ease during any visit.
      To recover from within, meditation is given a new meaning by internationally trained life coaches, therapists and spiritual guides who explore the options of both couples and one-on-one sessions, to feel clear from the inside out.

      If you want to focus on your fitness goals, this professional environment offers personal training sessions and group classes for workouts such as yoga, Pilates, or spinning. By changing the norm from a one-size-fits-all approach, guests can choose a routine that best fits their health needs.

      For a post-workout recovery mode, customers can replenish their fuel with a juice, coffee or protein shake from the Blended juice bar, to ensure every aspect of all the fitness routines is taken care of.
      With a complete approach to any wellness needs, visitors can feel at home from the second they enter this haven. Without having to book appointments in different locations, this all-inclusive experience saves both time and planning.
      Situated in the luxe surroundings of The Dukes, The Palm Jumeirah, Blended Fit is open daily from 6am to 10pm and the salon, barbers and spa is open from 10 am to 10pm.
      For more information or to make a booking visit blendedwellness.com
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      in health and weelbeing

      Feeling Bored With Your Workouts? How to Create (and Maintain) a Fitness Routine You’ll Love

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      Let’s be honest, when it comes to having real and lasting results with your workout routine, the most important factor isn’t what you do but how consistently you do it. Social media presents us with all sorts of new workout trends, like this summer’s “Hot Girl Walk,” but if walking around your neighborhood feels more like a chore than anything, you aren’t going to stick with it. If you don’t truly love your workout, you’re far more likely to forego the gym in favor of happy hour with a margarita (or three), so finding a workout routine you’re excited about is the key to success. No matter what is leaving you feeling like your workout routine is lacking, we’ve put together a guide to help you exercise in a way you’ll look forward to each day, making this your hottest Hot Girl Summer yet!

      If you’re feeling bored of the workouts you’re doing…
      Fitness, like jobs, first dates, and a good beach read, will only hold your attention as long as it makes you feel good. If you’re not truly invested, you’re not likely to make it a priority in your life, so finding a workout that you’re excited about is the key to staying committed. Workout trends with big promises of results will come and go, but it’s the workout you do regularly that will make real and lasting changes to your body and mind. 
      Try this: If you feel bored or unexcited to get to your workout, it’s a sign that it’s time to shake up your routine. Whether you want to try a new workout class, find a different online training program to follow, reach out to a local trainer who’s taking new clients, or simply change your afternoon running route to include some new sights, changing up your routine is paramount to keeping things exciting. Bottom line: If you find yourself dreading your current routine, switch it up and try something new!

      If you’re having trouble making time for exercise…
      You’re a busy girl and the warm summer weather has a way of filling up your calendar with extra social activities, making it harder to find the time to squeeze in a workout. While some professionals recommend working out first thing in the morning and others recommend a sweat sesh in the evening, when it comes to consistency, the best time to train will always be whenever it best fits your schedule. If you are not a morning person, there’s no way you’ll be consistent with early-morning workouts. If you prioritize after-work drinks with the girls, you likely won’t give it up in favor of even the coolest new group fitness class. Fitness consistency requires that it works with your schedule, so find a time window that you can commit to without creating unrealistic expectations or FOMO. Try this: Create calendar appointments for your workouts, whether it’s for the same time each day or at different times depending upon your schedule. By blocking your calendar and committing to a time that actually works for you, you’re way more likely to follow through. And if you think your workouts have to last an hour or longer to be effective, think again. Shoot for a length of time that keeps you (and your muscles) engaged and that you can maintain proper form—even 10-minute increments make a difference. Be honest with yourself about the amount of time you can commit to your fitness routine, and then follow through.

      If you’re not fueling your body properly…
      You know that nauseous feeling you get when you try to squeeze in a workout after a big meal? IYKYK. Meal timing is a very important part of creating and maintaining a successful workout routine. While everyone’s nutritional requirements are different, the need for pre- and post-workout fuel is relatively universal and can make the difference between having the energy to crush your boxing class and barely having the energy to make it to the class at all. Proper fueling requires a bit of trial and error, but once you’ve got a system that works for you, you’ll never second guess it.
      Try this: Easily digested carbohydrates are the perfect pre-workout fuel, providing your body with the energy it needs to perform. If sluggish feelings are preventing you from getting to your workout, try a quick dose of carbs (that won’t hurt your stomach) about 30 minutes before go-time, like some bread and peanut butter or a fruit smoothie. The glycogen (AKA sugar) will energize you and have you ready to crush whatever your trainer has on deck. Similarly, if you’re finishing your workout and heading straight for happy hour, you may not be giving your body what it needs after a strenuous training session, which can deplete your energy levels for your next workout. Replenishing your glycogen stores with carbohydrates (which can be more complex and less easily digestible now since your workout is over) and getting protein intake for muscle repair are important, so avoid satisfying that post-workout hunger with junk food. Talk to a dietitian or your doctor to learn more about your specific nutritional needs to make sure you’re getting the most out of your training.

      If you’re struggling to make time for yourself…
      It’s a tale as old as time: You’re trying to work a fitness routine into your schedule and everyone you could be hanging out with during that hour, like friends, family, or your significant other, is trying to persuade you to skip it to spend time with them. Even if their intentions are good, it can be really challenging to balance fitness “me time” and “us time” with everyone else. In some cases, the lack of support comes from a lack of understanding. If your support system doesn’t understand the important role that working out plays in your life, they’re less apt to move dinner plans around to accommodate your routine. If your friends are all runners and they think your cycling classes are a waste of time, you might feel pressured to run with them. And if running isn’t your thing, it won’t become a routine you stick to. 
      Try this: Have an open and honest conversation about how you’re feeling. Once you’ve started the dialogue, you can be proactive by inviting your friends to join you in your workout, planning a fitness-centric date with your significant other, or adding additional time in your calendar for a post-workout healthy dinner with your family. Oftentimes, simply making time for your loved ones (without interrupting your fitness routine) can alleviate the tension. At the end of the day, as long as the people in your life want what’s best for you, they’re worth the juggling act. However, if you start to notice red flags in the way your friends, family, or partner react to you making yourself and your fitness a priority, it might be time to reexamine those relationships. Keep the conversation going and remember that there’s plenty of time in the day for both ourselves and the people we love.

      If you’re lacking motivation…
      Motivation is a tricky thing. When we’ve got it, it can make us feel unstoppable, but once it’s gone, it can be really hard to get it back. If you’ve been feeling unmotivated to work out, it’s probably time to refocus and reestablish your goals. Motivation doesn’t need to be in the form of a dress you’re trying to fit into or an event you want to be “fit” for. The best motivation doesn’t have an end date, like how working out makes you feel or how much stronger you’re getting week by week.
      Try this: Make a list of things you’d like to accomplish through your fitness routine that are process-oriented rather than results-oriented. For example, instead of focusing on what you want to look like at the finish line, focus on how you’d like to feel (both physically and emotionally), what you’d like to learn how to do next, or the confidence you’d like to gain. By focusing on goals that have no end date, you’re far more likely to keep up the habit. When we focus on the process instead of the finish line, we learn to love the journey, and that’s the difference between long-term success and failure.

      This Workout Is Gisele Bündchen-Approved, and All You Need Is 10 Minutes More