women

How Aging Female Runners Strengthen Their Spine

Aging is a very natural part of life. It might not be the most pleasant experience though. There is a stigma attached to growing older. Society has an obsession with youth. However, there are ways to age gracefully and well. One of them involves daily exercise. Exercise keeps the body strong and limber. Running is a popular exercise that many men and women love to indulge in. Unfortunately, many women experience spine issues that are connected to running. As a woman naturally progresses in age, consider these tips to help strengthen the spine.

Wear Supportive Shoes

Supportive shoes are incredibly important when you are a runner. Your feet hit the pavement really hard and if you don’t have comfortable cushions in place to absorb the shock, this can end up damaging your joints. This will inevitably affect your spine. In order to fully support your body, make sure that you wear supportive shoes that are specifically for running.

Get Professional Treatments

Self-care doesn’t just apply to your body after a long day of work. It also can be applied after a workout. If you know that you have spine issues, it’s best to invest in osteoporosis treatments. To have a professional administer specific care to your back and bones is important. It’s also a good idea to invest in a good masseuse. Massages can do wonders for the lymphatic system and they can also do wonders for your muscles. When your muscles feel strong, this will impact the health of your entire body including your spine.

Work Your Core

Be intentional about doing exercises that strengthen your core. Your core is the area that supports your upper body and your spine. Your core involves your abdominal muscles, and there are plenty of workouts that you can do to strengthen your core. Consider developing a strength-training regimen that caters to this area.

Practice Good Posture

If you sit at a desk all day, understand that this can take a toll on your back. In addition to making sure that your seating is comfortable and supports your back, practice good posture. Work on making sure that you sit with your shoulders back and relaxed. Along with these four tips, make sure to remain gentle with your body. If you’re in the middle of a run and feel pain, slow down and walk. Don’t be afraid to take a break.

It’s also a good idea to try other low-impact exercises like swimming to switch things up. Consider running on asphalt instead of concrete. Asphalt is a lot softer to run on. That way, when it’s time to hit the pavement and start running again, you’ll feel ready to go.

Rachelle Wilber is a freelance writer living in the San Diego, California area. She graduated from San Diego State University with her Bachelor’s Degree in Journalism and Media Studies. She tries to find an interest in all topics and themes, which prompts her writing. When she isn’t on her porch writing in the sun, you can find her shopping, at the beach, or at the gym.

Beauty for Busy Active Women

We’ve all had those days when we’re too busy running around to stop and properly go through our full skincare routines. What happens if “busy” is your default way of life? If you are a woman with a very active lifestyle, here are some tips on how you can still take great care of your skin without having to come to a halt:

Nourish Your Skin from Within

Beauty companies like Well Within Beauty believe that great skin is the result of an overall healthy lifestyle. What you feed your body and how you treat it are just as important as the products you use. As an active woman, you probably already know that eating a balanced diet and taking vitamins affects your body in several different days, not just one.

Besides high-quality organic skincare products, Well Within Beauty also offers nutritional supplements keep your skin healthy and glowing from within. These plant-based supplements are packed with vitamins, minerals, essential fatty acids and antioxidants that renew, strengthen and protect your skin while boosting your overall health as well.

Master the Art of Cleansing

Proper cleansing is one of the most important steps in skincare. If you have a busy, active lifestyle, chances are you accumulate a lot of dust, sweat and excess oil on your skin when you come home at the end of the day. You need to cleanse your skin properly to keep it clear and healthy.

Master the art of the double cleanse. Double cleansing means that you first go in with an oil-based cleanser (you can choose from cleansing oils, cleansing balms, or straight up facial oils) to remove your makeup, sunscreen and all the grime that is sitting on the surface of your skin. You would then follow this up with a water-based cleanser (your favorite foaming or non-foaming cleanser) to get rid of any lingering traces of oil or dirt.

Why an oil-based cleanser first? The idea is that oil mixes with oil, so an oil-based cleanser can do a better job at breaking down the natural oils that gather on your skin at the end of the day than plain water can.

When it comes to your second cleanser, choose a gentle cleanser with a pH level of about 5 to 6, so that it mimics the natural pH level of the healthy skin. Anything too basic or alkaline can cause dryness or irritation and compromise your skin’s natural protective barrier.

Moisturize Religiously

As a busy, active woman, you probably don’t have the time to go through a complicated beauty routine. A lot of the steps in an elaborate skin care routine are aimed at targeting specific concerns, so if your skin is already in pretty good condition, you can skip these to save time.

One step you should never skip, however, is putting on moisturizer. The healthiest skin is the type that is well hydrated and moisturized. Healthy, hydrated skin does an excellent job of maintaining itself, so if you keep your skin well moisturized, it will do the rest of the work for you.

Never Skip Sunscreen

Lastly, you should remember to wear sunscreen daily. This is especially important if you are active woman, as you may be more exposed to the sun’s harmful rays in your day to day activities. Sunscreen is the single most important anti-aging product you can add to your skincare routine, so if you’re wearing sunscreen every day, you can skip all those other fancy creams and serums that promise to delay signs of aging.

These are some quick, easy tips on how you can enjoy great skin even with a busy, active lifestyle. As you can see, it doesn’t take much to have good skin—our skin is already pretty good at taking care of itself, we just need to support its natural abilities and avoid irritating it.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

7 Surprisingly Easy Beauty Hacks For Busy Women

The new millennium celebrates working women who multitask and joggle different roles. If you find yourself always on the go, leaving little to zero time to pamper or even fix yourself, remember these seven beauty hacks that are fairly quick and easy.

#1. Trim Your Brows Regularly

Okay, let’s face it, you’re not exactly the girl who shapes her brows effortlessly, no matter how many times you watch tutorial videos. Lucky for you, there are beauty salons out there that offer brow trimming in a swift. Just book an appointment and voila, you have the perfect brows which would only need light filling during hectic mornings. A well-trimmed brow may not even require touch-ups at all. Remember, eyebrows are everything.

#2. Carry a Red Lipstick Anytime, Anywhere

Red lippies are classic. A bare face can instantly brighten up with red lips. Although some women prefer other colours, red is something the human species cannot resist, especially the males. It is a power colour and versatile enough to be worn at daytime or casual occasions.

#3. Lip Balm for Tired Eyes.

You can get crazy busy when work deadlines and children recitals collide. You may have downed espresso, shot after shot, yet your eyes do not lie. They may still look tired. Of course, wearing sunnies and eye makeup may conceal the weariness, but there is still one more trick you can do – apply balm on lower sides of your eyes’ outer edges. These areas are where your eyes meet your cheekbones. The balm, acting as a highlighter, gives you that sparkling, dewy, fresh feel; you may look like you’ve just woken up.

#4. Lip Tint and Cheek Tint in One

Putting on blush-on can get messy. Particles can spread everywhere. Plus, you may end up with a clown look if you apply too much. If you want a more natural pinkish glow, you can try using lip tint on your cheeks. Many busy women find this beauty trick a lifesaver, especially during unexpected meetings.

#5. Get a Quick Laser Facial.

You may only need a single layer of foundation if you already have a good skin. Make-up cannot cover up dry and patchy skin forever. So invest, invest, invest in skin treatments. A quick laser facial is a good start since it targets several skin problems at once, including wrinkles, saggy skin, sun spots, big pores, and so on. Just try to find a reliable clinic near you. Moreover, make sure to maintain a healthy skin after treatment by using a gentle face moisturizer as it helps in the healing process of the treated area.

#6. Conceal Whenever Necessary.

You never know when eye bags get darker, zits leave pimple marks, eyeliners smudge, or when unexpected bruises occur. You definitely need a concealer to cover up these unwanted sights. Carry a concealer with you everywhere, along with your lip tint.

#7. Never Run Out of Hair Knots.

You can get pretty sweaty and your hair messy throughout the day. That’s why it is always good to carry a hair clip or tie to avoid looking harassed when facing clients and executives. You can also carry with you a host of other tiny tools like nail clippers, hairpins and tweezers for grooming crisis situations.

There you have it, 7 beauty hacks that can save the day of a busy woman like you.

April Brodie is a renowned facialist and skin care expert and the founder of Beaute 2001. An industry leader, April has 30 years of experience under her belt. She holds a nationally accredited certificate in safety and clinical application of Intense Pulse Light (IPL) and numerous qualifications including Advanced Skin Diagnosis and Dermal Needling. Visit https://beaute2001.com.au to know more about proper skin care.

Workout Woes: Three Common Mistakes Women Make At The Gym

Staying in shape is pretty high on many women’s lists of priorities. There are plenty of different reasons why you might want to work out regularly. It could be a desire to look a certain way, or you might just be trying to live a slightly healthier lifestyle. Whatever your reasons are, you likely want to use your time at the gym as productively as possible. There’s nothing more discouraging than putting a lot of effort into your workouts, only to find that they’re not really having any impact. Luckily, if that’s something that you’re dealing with, there are often some pretty simple reasons behind it. This means that you often have to fix one of a selection of pretty simple mistakes in order to start getting the most out of your workout!

Ignoring Weight Training

This is one of the most common mistakes that women make when they’re at the gym, and sadly it comes from some pretty unpleasant gender stereotypes. For one thing, it comes from the idea that women simply don’t have the capacity for strength that men do. The other reason is that there are a lot of stereotypes about what results women “should” get out of their workouts. Many women are taught to avoid getting too muscular because that’s not feminine enough.

These things are both ridiculous, but they do tend to get into many women’s heads a lot of the time. Of course, that doesn’t mean that you should run straight for the heaviest possible weights and potentially hurt yourself. Check out these adjustable dumbbell reviews if you’re looking to get started doing some strength training so that you can find something that fits your personal comfort level. The muscle building that comes with strength training is going to help you get a lot more out of your workout than if you were just focussing on cardio.

Not Refueling After a Workout

Sadly, this comes from more unpleasant stereotypes that surround women trying to get in better shape. You’ll almost always see men at the gym having a protein shake after a workout, and most men’s workout routines involve a pretty hefty amount of calories. Sadly there’s an assumption that a woman at the gym should also be watching their caloric intake really carefully. Of course, it doesn’t take a genius to realize that it’s impossible to have the right amount of energy during any workout if you’re not taking in enough energy in the first place. Make sure that you’re balancing the number of calories you’re eating so that you’re not left exhausted within moments of arriving at the gym.

Not Having Clear Goals

If you don’t have a clear goal to work towards, then you’re going to find it very difficult to find the motivation that you need to stick at anything. A goal to aim for is the thing that gives you the energy you need when you’re faced with the desire to quit. And make no mistake, that desire will appear at some point. When you’re tired and feeling like you just want to give up, having a clear goal in mind is one of the very best ways to give yourself that extra boost you need to motivate yourself. By the same token try to keep your goals realistic, putting in a lot of work but not reaching your goals because they were simply too ambitious, is a seriously effective way to end up frustrated and discouraged.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Problems You Think Are For Old People Only

The human body is a fantastic machine that you can train to react in certain ways to certain stimuli or to perform in a specific fashion. For example, athletes have trained their body to a level of strength and endurance that goes beyond your average Joe’s fitness level. Additionally, in the manner that you train your body, you need to fuel it with a specific type of nutrients to help it generate its energy and maintain its health.

Training, appropriate eating habits, and a healthy lifestyle routine are key to the prevention of some of the most destructive diseases of the century; such as diabetes, cardiovascular illnesses, and obesity. But you might not have realized that developing a specific form of training and routine today can save you from experiencing body degradation in older age, or worse from experiencing today the troubles generally reserved for seniors. Here’s what to look after.

Develop A Healthy Dental Care

Tooth decay, toothache, and tooth loss tend to be associated with mature adults. You rarely imagine that tooth loss could happen to young people. But it does, and more and more young adults need to receive dental implants. Tooth loss, in young adults, is the result of a variety of factors; including poor mouth hygiene, lack of dental checkups, gum disease, unhealthy eating and drinking habits, and calcium deficiency. As a rule of the thumb, a healthy lifestyle can significantly reduce the risk of needing implants in your young years. Looking after your diet means a lot more than staying fit indeed.

Your Mental Deserves Attention Too

It is not uncommon to see loneliness and depression among older adults, who can naturally become isolated as they age and lose their independence. But, depression is one of the most common mental diseases among the young population. Unfortunately, in older adults like in students; it is too easily ignored. Depression can be triggered by a number of factors; whether it is stress-related, genetical, or even as a response to major life events; even a positive event such as graduation. So it’s important to keep track of your emotions and to keep an active lifestyle to reduce any risk. Isolation is a natural response to the student life, especially around the exams period. So make sure to join a learning group during these stressful days and to develop coping habits such as sports.

Keep Making Brain Connections

Memory loss and Alzheimer’s disease tend to be naturally connected to old age. However, brain degeneration can happen at any age, especially if you don’t keep your mind active. While you will naturally lose brain connections as you grow older; if you are used to learn and train your mind with crosswords, books or even logic puzzles, new connections will be able to form more easily. In short, the more you use your brain, the longer you can retain it in a working condition! But remember the Latin saying, “mens sana in corpore sano”, a sound mind in a sound body; Getting regular physical exercises is also key to keeping your mind sharp.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Women’s Nutrition: What Vitamins and Minerals Do We Really Need?

As the old saying goes, women are from Venus and men are from Mars. Despite us being of the same species, there really are so many differences between the genders both mentally and physically. And so when it comes to physical health, it’s no wonder that we need slightly different vitamins and minerals to thrive compared with our male counterparts. A woman’s body is perfectly designed for the complex process of conceiving and giving birth to a child. However, even if you’re not pregnant, there are certain nutrients you need in order to stay healthy. Here are just a few of them because women’s nutrition is important to staying healthy.

Iron

Each month women lose up to 7mg of iron due to menstruation, and for this reason, it’s much easier for women to become deficient or even anemic. If your iron levels are low you may benefit from taking a supplement, however it’s worth speaking to a doctor as too much iron can actually be dangerous. The last thing you want is to jump from one extreme to the other. Ideally, you’ll get all of the iron you need from your diet. Dark leafy green vegetables such as cabbage and spinach, beans, seafood and dried fruit are all high in the nutrient. Red meat is also a good source, although due to high levels of saturated fat you should be wary of eating too much of it.

Folic Acid

Guidelines suggest that every sexually active woman should take a folic acid supplement. This is because it’s incredibly important for the development of a fetus, and since one in two pregnancies aren’t planned you should take it even if you’re not trying to conceive. By the time you find out you’re expecting it could be too late; so this gives you peace of mind just in case. If you get a multivitamin containing folic acid you won’t have to do anything different. Simply take your daily tablet as you normally would, and you’re protected if the situation does arise.

Vitamin b12

There are a number of ways that a B12 deficiency can affect the female reproductive system. These include cell abnormalities in the cervix and uterus, to an egg not being released during the monthly cycle. Hormonal disruptions such as abnormal estrogen levels have also been found, these are crucial for successful full-term pregnancies. Vitamin b12 is found in animals and animal products such as meat, poultry, eggs, and dairy. Vegetarians and vegans are particularly at risk. However, you can get supplements to ensure your levels are kept where they should be.

Whey Protein

According to research, women actually benefit more from a protein supplement than men do; this is because women are more likely to opt for low-fat choices in their diet (which can also mean low protein). You can find reviews of the best whey protein for women by Fitness To Go if you’re considering trying it out. If you workout and take exercise seriously, adding a whey protein powder or supplement to your diet can build lean muscle and help with weight loss. Plus whey is easily digested and helps with amino acid absorption.

What’re Your Thoughts?

Understanding that our bodies are different to men’s, and why we need more of some nutrients than they do is important. Find ways of working these into your diet, whether it’s with food or a supplement.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Benefits of Rowing Machine Workouts

A Rowing Machine is really useful to exercise on. This is one of the rare gym equipment that really exercises your entire body in the same routine. Rowing Machines are often favored because they are short in size and can be packed away in the corner to leave more room for other heavier equipment. But rowing is proven to be one of the most effective ways to burn carbs, so don’t push it to the side yet. Here are 7 benefits of Rowing Machine workouts.

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Sexual Health Tips For The Modern Woman

Now that we are living in the 21st Century, there is no more need to shy away from sex and sexual health. In fact, being a lot more open about it will help more young women get early diagnoses of a variety of life-threatening infections and dangerous conditions that are caused by sexually transmitted diseases. Here are some of the best sexual health tips that all modern women need to know in order to stay in good health.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: What Women Need to Know to Prevent Sport Injuries

I’m excited about today’s post because it covers a topic that I have dealt with a lot the past year, and that’s sports injuries. Unfortunately, women are more susceptible to injuries than men, and that’s why I’m happy to have Amy guest post today. Here’s the rundown on what women need to know to prevent sport injuries.

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Amy Mia Goldsmith is a biology graduate from Melbourne and a fitness enthusiast. You can contact Amy on her Facebook page and Twitter.

Fat-shaming and Skinny-shaming, Neither is Okay

The other day my mom and I were listening to the radio, and All About That Bass by Meghan Trainor came on. Somehow not even half way through the song my mom and I started talking about body-shaming. However, she was on the defense of what society calls “fat-shaming,” and I was on the defending side of the almost unheard of “skinny-shaming.” Needless to say, she, of course, was confident that thin women were criticized just not as much as women who are – according to society – “plus-sized.” Meanwhile, I was convinced that although women who are considered bigger are criticized more than they should be, women on the opposite side of the spectrum were criticized just as much. By the end of the conversation, we were both a little mad at each other for not seeing the other person’s point of view of the situation, but we both agreed that there is too much criticism of how people’s bodies look.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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