women’s fitness

Wearing high heels without pain

by Integrated Fitness on December 10, 2011

Holiday parties, work, cocktails with friends, weddings or whatever the occasion; your high-heels are likely part of the mix. For many women, wearing high-heels and experiencing the pain that comes along with them are just a fact of life. However, it does not have to be this way.

Not all high-heels are created equally – this may be hard to believe after a night out on the town and the sometimes excruciating foot pain that comes along with it – but it’s true. In fact, in some cases your high-heels are better for your feet than a pair of flats. Yes, not all high-heels are created equally. Podiatrists indicate that 75 percent of the population over pronates when they walk. Over pronation can lead to a variety of health problems including heel pain (plantar fasciitis), knee pain and lower back pain.

In the case of over pronation, physicians actually recommend wearing shoes with a [small] heel opposed to your comfortable and trusty ballet flats. In fact, the trend of the soft and comfortable ballet flats has landed a large number of women in physicians’ offices complaining of foot pain due to flimsy shoe construction and a lack of overall support for your feet.

Here are a few things to remember when shoe shopping (or picking out the shoes you are going to wear from your closet):

  • Look for heels that are not towering. Your shoe should have a small to moderate sized heel for maximum comfort levels.
  • If you must wear towering stilettos, save those for going out to dinner – a time when you will likely be seated for most of the evening.
  • Look for a high-quality shoe. These shoes often have shock absorbing materials in the ball of the foot, which can add to your comfort level.
  • If a shoe does not have adequate shock absorption, use an insert.
  • Take a comfortable shoe along for your commute to and from work, then change when you get to where you are going.

{ 0 comments }

World’s Strongest Woman Laura Phelps Video Interview

by Integrated Fitness on November 20, 2011

Post image for World’s Strongest Woman Laura Phelps Video Interview

Laura Phelps Sweatt is the strongest woman in the world. No Joke!  She squats over 700 pounds benches over 500 and deadlifts over 550.

Not only does that make her the Strongest woman in the world but it also makes her stronger than more than 99.9% of men in the world.

500 + pound bench press

Meeting Laura you would never know that she is the strongest woman in the world. She is humble and extremely modest with regards to all of her lifts. She is a great trainer, and a very cool person to get to know. In addition to being one of the world’s top female athletes, she is also a former gymnast and bodybuilder.

Many people have a misconception that powerlifters are unbalanced or not flexible here are a few videos of Laura that will make you re-think things

 

{ 0 comments }

Combat Post-Breakup Weight Gain

by Integrated Fitness on October 29, 2011


Breakups can be tough. They can make you angry, sad or even depressed. For some, a breakup may lead to excessive eating or moping around on the couch. This can eventually lead to weight gain. Next time you are going through a rough breakup, follow these steps to help prevent post-breakup weight gain.

  1. Take up a sport or activity to help you deal with your feelings. If you are angry, consider kickball, dodgeball or frequent trips to the batting cages to help deal with your aggression. If you feel like you need to relax, try swimming or yoga. These activities are calm and can allow you time to reflect on your recent breakup.
  2. Avoid getting too wild. While some individuals take the pity party route, others may go out and “make up for lost time” by having has much fun as possible while being single. It’s okay to have fun. However, binge drinking and eating high-calorie foods often come with nights out. If you are going to go out and have fun, try to limit your alcohol intake and avoid the fried foods.
  3. Keep yourself busy on the weekends. If you are used to going on out date-nights Friday and Saturday nights, avoid staying in. Staying in can often lead to time spent on the couch, upset and watching TV with plenty of comfort foods. Instead, spend your weekends hanging out with friends, taking walks during the day, shopping with friends or even try spending a little time at the gym. Staying active can help to manage your weight. Exercise is also known to release endorphins. Endorphins can help to boost your mood.
  4. Have an alternative to binge eating when you are feeling upset. Call a friend, take a walk to a friend’s house or take your dog for a walk. Instead of turning to the bag of potato chips or cookies, turn your sadness into something positive.
  5. Find a means other than indulging in a pint of ice cream to pamper yourself. Go shopping, get a manicure, get a haircut or try a massage. These can help you to feel better about yourself without causing your jeans to become tighter.

{ 0 comments }

Why Women Won’t Bulk Up

by Integrated Fitness on October 21, 2011


Weight training is not just for men. However, women everywhere have long avoided the weight machines and free weights at the gym in fear of bulking up. Lifting weights can help to build lean muscles, increase tendon, ligament and bone strength and help you to burn calories. If you are not completely convinced that you won’t bulk up from weight training, here’s some food for thought:

  • Women do not have the testosterone that men do. Women have approximately 20 times less testosterone than men. Testosterone is the reason why men have facial hair, deep voices and can build muscles.
  • Unless you are taking supplements, it is highly unlikely that you, as a female, will develop the bodybuilder look that is often seen on the covers of fitness magazines. Think of the women on these magazine covers as chemically-altered. This is not a natural occurrence.  Chances are many of these women are taking supplements along with steroids.
  • Thinking of weight lifting as toning (which is popular with many women). Toning is essentially bodybuilding without the testosterone. Toning will build muscle, but not large muscles. You will develop a toned appearance because you are not only building muscles, but you are losing fat. Women can use weight training for general fitness as well as for weight loss.
  • Bulky muscles come from high volume weight lifting. Lower volume strength training will build strength opposed to bulky muscles.
  • You cannot become bulky overnight. If you start lifting weights, you are not going to wake up, look in the mirror and wonder how you got so bulky. The men and women you see on the covers of magazines have worked hard for many years and may be taking pills to help build their look.
  • Consider your caloric intake. Bulking up is very much dependent on calories. If you are consuming more calories than you are burning, you’ll gain weight. If you are burning more calories that you are taking in, you’ll lose weight. In a vast majority of cases, women do not consume enough protein to build bulky muscles.

{ 0 comments }

CrossFit and Women:

by Integrated Fitness on October 21, 2011

CrossFit is not just a boy’s only club. Women can benefit greatly from the offerings of CrossFit. CrossFit offers an effective, time efficient and exciting means of exercise for women of all ages, lifestyles and fitness levels. Whether you are a career woman or a stay-at-home mom, CrossFit just may be the perfect fit for you.

To be clear, CrossFit won’t make you huge or cause you to bulk up. Let’s be honest, you’ve likely said it before or a least heard it before “ I don’t want to bulk up.” The truth is women will not become very bulky on their own unless you opt for a supplement. This is because women do not have nearly as much testosterone as men.  Therefore, you won’t have to worry about looking like a bodybuilder if you consistently stick with CrossFit.

As a woman, you can reap the rewards of participating in CrossFit. The rewards of participating in CrossFit stem well beyond more time for the important things in your life. There are many benefits to CrossFit that fairly specific to women. They include:

  • Increased bone mineral density. This can help you combat osteoporosis, which is especially important as women begin to age.
  • The ability to age gracefully –muscles provide for a strong body.
  • Increased metabolic rate – you’ll burn more calories even when you are not engaging in CrossFit or any other form of physical activity.
  • More lean body mass – you may be able to achieve those curves you have always wanted.
  • Increased self-confidence.
  • Better balance and coordination.
  • Improved performance in everyday life – playing with your kids, housework, stair climbing, grocery shopping and all those other daily tasks that sometimes leave you feeling spent.

 

{ 0 comments }

Pre and Post-Gym Beauty Tips:

by Integrated Fitness on October 16, 2011


Going to the gym before work or on your lunch hour can be a hassle when it comes to your beauty routine. No one wants to lug a bag full of make-up around. Plus, you probably don’t have the time to spend applying all of your make-up or redoing your hair; especially following a trip to the gym on your lunch hour. Follow these beauty tips to help keep you looking your best during and after your workouts.

Pre-Gym Beauty:

  • Wash all the make-up off your face prior to working out. Try using a make-up removing towelette. It will only take a minute or two to get the makeup off your face prior to working out. It is better to wash makeup off your face before you sweat. Wiping makeup off your face while sweating can actually cause the dirt and oil to go deeper into your pours.
  • Don’t like working out with no makeup at all? If you are concerned about your appearance, but don’t want to take the risk of clogging your pore, try applying a darker lip stick before you hit the gym. This will draw attention away from any skin imperfections as well as the fact that you are not wearing any makeup.

Post-Gym Beauty:

  • Wash your face with cold water immediately following your workout.
  • Use a witch hazel towelette or solution to help calm redness if you are concerned about looking flushed.
  • Apply an all-in-one moisturizer and foundation to help save time and get you on your way to work.
  • Apply a waterproof mascara and a little lip balm. Since you may still be sweating a little, wait until you get back to work to quickly apply a little eye liner.
  • Use a dry shampoo to help refresh your roots as well as the area around your forehead.

{ 0 comments }

Fitness Must-Haves: Fall Weather

by Integrated Fitness on October 13, 2011

Post image for Fitness Must-Haves: Fall Weather

You may enjoy a fall workout in the brisk air and cooler temperatures. However, nobody can always guarantee a dry and windless fall day. The weather (provided it is not natural disaster) does not have to be an excuse for missing your fall outdoor fitness regime. With the right gear, you can stay warm and dry in the sometimes wet and windy fall weather.

Thumb Hole Sweatshirt. Zip down or over-the-head hoodies with thumb holes can help protect your hands from the cool, wet weather. They can also be beneficial in preventing wind from creeping up the sleeves of your shirt for a warmer workout.

Overpants. Overpants are a little baggier than your typical workout pants (think capris or leggings). However, they can be a great addition on cold, windy days; especially if they are made from water repellent materials. Even if you work-out indoors, overpants can be a great addition to your wardrobe. Wear them into the gym of blustery days.

Jacket. A waterproof, windbreaker is a must for all fall fitness enthusiasts. Look for a lightweight jacket that will protect you from the elements without weighing you down. A waterproof, windbreaker can be perfect for a jog and can also be used on a daily basis; you do not need to be working out to wear it!

Headband. Look for a wide, cloth headband. Cloth will be comfortable, yet also effective in serving as earmuffs on a blustery day. A headband can also help keep your hair back and in place when the wind has other plans for it.

Rainboots. While you cannot actually use rainboots while working out, rainboots are a great addition to any wardrobe. Wear rainboots into the gym instead of running in to the gym in your clean sneakers. This can help keep your sneaker looking fresh and lasting longer.

{ 0 comments }

Victoria’s Secret: Angel Fitness

by Integrated Fitness on October 12, 2011

Victoria Secrete Angel models


Adriana Lima, Erin Heatherton, Lily Aldridge and Chanel Iman are among the faces of Victoria Secret.  The appear in catalogs, promotional materials, on Victoria Secret’s website and in the Victoria’s Secret Fashion show that will air later this fall in preparation for the holidays. As these girls strut their stuff in bras, underwear and other cute Victoria’s Secret fashions (like the Pink line), the average girl cannot help but wonder how these girls got their shapes.

To have the confidence to strut their stuff down the runway, Victoria’s Secret Angels engage in a variety of intense fitness regimes. For example, Lily Aldridge is reported to engage in Pilates to sculpt her body from her head down to her toes. Pilates is helpful for the body inside and out and can change the way your body looks and the way you feel about your body.

Angel’s Adriana Lima and Candice Swanepoel’s fitness routine includes boxing training. These girls step inside the ring to stay slim and get strong. Keep in mind, Adriana Lima had her pre-pregnancy body back just six months after giving birth to her daughter, Valentina. Boxing had a a lot to do with shedding those pregnancy pounds.

The weight room isn’t just for professional athletes or bodybuilders, Angel Chanel Iman reportedly has a little trouble toning her naturally thin body. When Iman needs to gain a little weight, she turns to the help of protein shakes as well as weight lifting with a personal trainer three days per week. Strength training helps Iman to look toner without bulking her up.

It is not secret that the life of a Victoria’s Secret Model can get a little crazy. As a result, Angels often turn to resistance bands. Resistance bands are light weight, inexpensive and travel well. You can a resistance band virtually anywhere – including on vacation or on business trips for a quick in your hotel room workout. Resistance bands can help to strengthen and tone every muscle in your body.

{ 0 comments }

Choosing the Right Jacket for Your Body:

by Integrated Fitness on October 10, 2011

finding the right jacket for you


October generally means cooler weather and the eventual need to breakout last years’ jackets or purchase new jackets. To help keep you looking good and feeling comfortable, it is best to purchase jackets that are right for your body type.

Securing the Basics:

To help save you time, money and the need to buy new jackets with each season and each trend, it is best that all women invest in a few key pieces: All women should own:

  • A black blazer
  • Black leather jacket
  • Denim jacket
  • Lightweight cotton jacket
  • Windbreaker or raincoat

Jackets for Pear-Shaped Bodies:

If you have a heavier bottom with narrow shoulders, look for jackets that have a lot of details and weight on the top of the jacket. This can help to balance out your figure. Jackets with breast pockets and puffed shoulders can provide you with a flattering and polished look. In addition, look for jackets that hit just above your hips. This can help make you look very proportional.

Jackets for Inverted Triangle Shape:

If you have a bigger chest and shoulder with slim hips and legs, look for longer jackets with flared hemlines to help flatter your body.  Jackets should have minimal details on top and more volume on the bottom to help fill out the narrower portions of your body.

Jackets for Rectangle-Shaped Bodies:

If you have little definition or no definition at your waistline, you may appear heavier even if you are rather slim. As a result, you should look for jackets with defined waistlines as well as jackets with a lot of volume or details in the shoulders. A clinched waistline can help give the appearance of a thinner, more hour-glass like waistline.

Jackets for Apple-Shaped Bodies:

If you have an apple-shaped body, you likely have a wider or heavier bust as well as torso. As a result, you should opt for simple, tailored jackets. For style, these jackets can have a slight flare at the hem. Simple, tailored jackets can help to draw attention away from a bigger bust and even help to minimize it.

Jackets for Hourglass Bodies:

Choosing a jacket with an hourglass body may be the easiest. Hourglass shapes look good in most all jackets and your choice may largely depend on your own personal style. To focus on your hourglass shape, consider looking for a belted jacket. Belted jackets can help outline your silhouette and highlight your curves.

{ 0 comments }

Fall Shoes and Your Feet.

by Integrated Fitness on October 7, 2011


As the weather begins to get cooler, you are likely trading in your flips flops, sandals and other opened-toed shoes in for more fall-appropriate shoes. While low-heeled, fur-lined boots (think UGGS) will likely not hurt your feet, the pointed-toe shoes that often make it into most women’s fall shoe wardrobe can wreak havoc on your feet. Whether you find the latest fall shoe fashions to be comfortable or not, it is important to beware of the potential risks of cramming your feet into the latest closed-toe shoes.

Closed toe shoes can undoubtedly aggravate your feet. The lumps and bumps on your feet that once seemed harmless can eventually become bunions and hammer toes. Bunions and hammer toes can make even the most comfortable shoes uncomfortable.

Hammertoes occur when your toes begin to buckle, which causes a noticeable prominence.  In addition to hammertoes being painful and difficult to fit in your shoes, hammertoes can also create skin problems. Corns and calluses can occur on your toes as the result of your toes repeatedly rubbing against the toe box of your shoes. Skin may become thick, red and painful. This can make wearing any shoes rather uncomfortable.

Bunions are boney protrusions that can form on the inside or outside portions of your feet. Bunions frequently form on the side of the great toe bone (also known as your first metatarsal bone). They can also form on the outside of your little toe (or your fifth metatarsal bone). Bunions can cause your feet to become wider, which can make finding the appropriate closed-toe shoes nothing short of a nightmare. These boney protrusions can also lead to abnormal pronation (walking patterns), which can cause your arches to become weak, fatigued and eventually collapse overtime. Bunions take time to form. You will never wake up in the morning and just notice a boney protrusion on the side of your foot.

There are actions you can take to help prevent the formation of bunions, hammertoes, calluses and corns without having to sacrifice all of your style. When buying shoes, make sure you have enough room in your shoes. All of your toes should be able to freely wiggle. Your toes should not feel squashed or cramped while in a shoe. The top lining of the toe box should not be rubbing against the tops of your toes – this can lead to skin breakdown and damage.

To prevent arch problems and cramping, look for an over-the-counter arch support to help your feet. Arch supports can help reduce friction and keep your feet from falling forward in your shoes.

If you have a favorite pair of shoes that seem to hurt you, try talking your shoes to a local shoe repair store. They have means of stretching shoes to make them more comfortable.

{ 0 comments }

← Previous Entries