Tag: care

Stand at the finish line of any running race and you will likely see countless runners wearing knee high socks or leg sleeves. Believe it or not, those socks actually serve a purpose…and it’s not simply to make a fashion statement.

No longer just for your grandma and her varicose veins, compression socks and sleeves are a craze that has swept the endurance racing community. But how exactly do they work, and what’s more, DO they really work? Let’s take a closer look…

The claims made by manufacturers are lengthy, including but not limited to: the promises of faster recovery time, decreased muscle fatigue, and cramping prevention. The idea is that the slight and sometimes graduated (tighter at the bottom, lessening towards the knee) compression of the tightly woven fabric acts as a gentle massage to your muscles, squeezing veins and helping to promote and increase blood flow. With increased blood flow comes increased oxygen delivery to the muscles, which in theory CAN assist with all of the promises mentioned above.

Which brings us back to your aforementioned Grandma: because the compression does indeed help increase blood flow, doctors have recommended them for years to post surgery or bed ridden patients, or even those with varicose veins, to help prevent pooling of the blood in legs, or worse, blood clots. So there is no denying that compression socks work for something.

But…

Scientists truly are on the fence as to whether or not compression socks live up to the claims that the sock manufacturers make for athletes. While proof of their effectiveness in athletic performance is inconclusive, a few things are for sure.

The first being: compression socks can’t hurt you. In the case of faster recovery and fresher legs, the placebo effect might certainly be to blame. Many runners will swear, scientific evidence or not, that the compression socks help them either in running performance or recovery. Personally, I always wear compression socks for runs that include steep climbs. The tightness of the socks feels like it holds my calf muscles and helps prevent cramping, and I really do notice a difference.

The second point is that compression socks can indeed help to prevent deep vein thrombosis, or blood clotting in your legs. Believe it or not, when flying on an airplane, athletes are more susceptible to DVT. Yes, you read that right, athletes are at a greater risk. A combination of typically lower blood pressure and heart rate, combined with the possibility of dehydration (especially if traveling after a race), and of course, sitting still for long periods of time (as one typically does on an airplane) are a potentially lethal combination for developing DVT. The simple act of wearing compression socks on your flight (or anytime you will be sitting for a long period of time, especially after a long training run or race) can help greatly minimize this risk by promoting blood flow to and from your lower extremities.

So, let’s get to the point:

In summary, the buzz surrounding the compression sock trend may simply be hype, or there may be some useful truth to it. So if you are interested in the possible benefits of compression socks, there really isn’t a reason to NOT give them a try! Head to your local running store to find socks designed specifically for endurance athletes. Look for a graduated compression, with a rating of 22 – 32 mmHg of pressure, and of course, find the right sock size for your foot and lower leg.

And while you’re at it, find a color or pattern sock that stands out. If nothing else, you can make a bold running fashion statement!

The freezer is your best weapon to control unnecessary food waste, saving you money and time in the kitchen. Not to mention that food waste is a huge environmental issue. According to the Natural Resources Defense Council, 40 percent of food in the U.S. goes to waste. That means we end up throwing out more than a third of the food we buy. But by learning to effectively utilize your freezer, you can vastly reduce this unnecessary waste.

Here’s How To Properly Use Your Freezer

If you know you’ve made way too much food, use your freezer to keep it from going bad. That leftover broccoli rice casserole will be just as delicious next month if it’s frozen properly. Make sure leftovers cool down completely before being put in the freezer because if you freeze foods while they’re warm, they end up warming up the entire freezer and wasting energy in the process. Take your time to properly wrap and label leftover foods. The label should include exactly what the food is and the date. Additionally, divide foods into realistic portions. If you have a family of four, don’t freeze a beef stew that feeds eight. Instead, divide it into two portions so that it doesn’t go to waste later on. Once foods are thawed out they should not be refrozen. Finally, try and keep your freezer as full as possible so the air doesn’t have to circulate to cool things down. A fuller freezer uses less energy.

How To Freeze the Garden Bounty

While canning foods is a super hipster way to preserve your summer garden, the easiest preservation tool is always your freezer. Garden vegetables do really well in the freezer, with the exception of fruits and vegetables with a high water content like cucumbers, radishes, lettuce, and bean sprouts. These guys end up getting brown and mushy. But for every other veggie, prep them by boiling for 30 seconds and then dropping them into ice to stop the cooking. Line a tray with paper towels and spread vegetables out on the tray. Freeze for an hour or two and then remove from the tray and store in a properly labeled plastic bag.

Foods That Should Never Be Frozen

Some foods never do well in the freezer. Mayonnaise-based salads like potato salad, macaroni salad, chicken salad, and tuna salad should never be frozen. The same goes for yogurt, cream, and cottage cheese as well as raw eggs or boiled eggs.

Freezing By Food Group

Freezing times really depend on the food group. For example, hot dogs and luncheon meats are fine for 1-2 months while bacon and sausage freezes for a month and ground meat freezes for 3-4 months. Beef, veal, lamb, and pork freezes for 4-12 months and chicken or turkey freezes for 9 months to 1 year. Lean fish can be stored for up to 6 months and fatty fish for 2-3 months, while raw egg whites freeze for up to a year. Leftovers vary in freezing times depending on the food item. Soups and stews freeze for 2-3 months. Cooked meat or poultry freezes well for 2-6 months and pizza for 1-2 months. Pies and quiches freeze for 1-2 months.

Using the tips above, you can change the way you do business in the kitchen. While some foods don’t freeze well, most do. The key is to be organized with your labeling and arrange foods so you can see what you have on hand when you open the freezer door. Not only can you save money by avoiding food waste, you can buy your more expensive freezer-worthy items when they’re on sale. Or if you grow your own food or are a member of Community Supported Agriculture (CSA), you can properly freeze produce so it doesn’t go to waste.

Additionally, on those nights when the last thing you want to do is slave away in the kitchen, you can pull out that leftover enchilada casserole and heat it up straight from the freezer. Or maybe you’re throwing a last minute brunch and you don’t have time to make a quiche from scratch. No worries, you can defrost and bake that frozen quiche you made last month. It’s for these reasons that your freezer should be your best friend in the kitchen.

It is easy to see why trail running is one of the fastest growing outdoor sports. Not only is it a great way to get into shape, it gives runners a chance to connect with nature on a regular basis too. There is nothing quite like jogging along a scenic trail to get you motivated and inspired. 

But trail running also requires a bit of extra gear in order to remain safe and comfortable while out on a run. In addition to wearing trail-specific shoes and running clothes, most trail runners will carry a pack with additional items tucked inside just in case they need them while in the backcountry.  What they carry with them varies somewhat from person to person, but here are five essentials that no trail runner should ever leave home without. 

Water

One of the biggest challenges that trail runners face is staying hydrated while working out. Trail running is more difficult and demanding than running on a treadmill or the road, which is why it is important to have water with you at all times. Whether you’re wearing a hydration pack or carrying water bottles, be sure you have plenty of fluids to help get you through the entire run, and start rehydrating your body immediately afterwards. This is important during any season, but especially so during warmer months. 

Food

Because trail running is more demanding than most other forms of exercise, you’ll be burning more calories during your workouts. That’s why it is a good idea to carry energy bars, trail mix, or other natural snacks in your pack, just in case you find yourself getting hungry while out on the trail. There is nothing worse than being in the middle of a run and realizing you don’t have enough fuel in the tank to finish the route. Having a bite to eat can alleviate that problem, and keep you running strong. 

Extra Layers

Trail runners should always carry an extra layer of clothing with them just in case the weather takes an unexpected turn for the worse. In the summer months, that extra layer could be a long-sleeve shirt or a rain shell. In other times of the year, a warm fleece or down jacket may be in order. Either way, you never know when temperatures might drop unexpectedly, rain or snow could move in, or the wind could start to howl. When those situations arise, having an extra layer will see you through the remainder of your run, and get you back to the car safely. 

Smartphone

One of the handiest items you can have in your pack these days is a smartphone. Not only does it allow you to let friends and family know exactly where you are, it can be used for a variety of other purposes too. For instance, a smartphone can help you navigate the trail, keep an eye on weather forecasts, or provide music, audio books, and podcasts to listen to on longer outings. Smartphones have been a wonderful addition to our daily lives, and they can benefit our workouts in a number of different ways too. 

Headlamp

Another important piece of gear to have with you on a trail run is a headlamp, particularly if you tend to run early in the morning or later in the day. Headlamps are designed to be worn during vigorous activities, and can provide an ample source of light to help you navigate down the trail in the dark. This is an item that you hope you won’t have to use, but you’ll be glad you have with you should your workout go a little long, and you find yourself racing the sunset to get back to the car. Running in darkness on a trail isn’t the same as running on the road, and having a bright light with you can help avoid obstacles that could cause severe injuries. 

While trail running isn’t an especially dangerous form of exercise, the fact that it takes place in more remote areas does give runners a reason to naturally be more cautious. Carrying these items in your pack will allow you to stay safe without compromising your ability to move quickly and efficiently during your workout. Other items you may want to consider carrying include a small first aid kid, a compass, and a pocketknife or multitool. While not as essential as the items listed above, these pieces of gear can come in handy in a pinch too. 

The important thing is to stay safe, have fun, and enjoy the run. 

As children around the U.S. begin the back-to-school transition, parents are scrambling to gather needed school supplies and shopping for those coveted back to school outfits.
Many of the clothes that were worn just a few short months ago no longer fit the rapidly growing bodies of our children. They seem to shoot up like weeds during the summer months and end up leaving a trail of clothing that no longer fits behind.
Times have changed since the 1980s, and Americans are buying five times as much clothing today. Only about 15 percent of used clothing is being recycled or donated. About 10.5 million tons of clothing head to landfills in the US each year.
Sharing gently used clothing with siblings, friends, or extended family is a simple way to reuse unwanted clothing, but at times this isn’t an option. Rather than tossing used clothing into the trash, why not try one of these innovative ways to put your clothing to good use.
Here are a few ideas to give your old clothes a second life.
Bring in your unwanted clothing or shoes to any US Levi’s store or outlet for recycling, and get a 20% off voucher.
The well-known American denim brand has a recycling program in place in all of its US locations, including outlets. Customers can drop off unwanted clothing or footwear from any brand and the items will be either “re-worn, repurposed, or recycled” by its clothing collection partner, I:CO. Customers who bring in an item of clothing to be recycled will receive a 20% off voucher good on any regular-priced Levi’s in-store product.
Adidas Outlets partner with Project Sole for “Refresh Your Sole“.
Wondering what to do with your old shoes? Donate a pair of gently worn shoes of any brand at an Adidas Outlet through August 30, 2015 and receive $10 off a new Adidas shoe purchase. Project Sole takes the used shoes and sorts, packs and prepares to ship them to impoverished and disaster stricken communities throughout the world. You can also mail your worn-out sneakers directly to the Project Sole warehouse and they will distribute them to someone in need.
Patagonia and Yerdle team up to encourage recycling.
If you own a well-used Patagonia product that you no longer need, you can return it to Patagonia and they’ll recycle it into something new, or repurpose what can’t be recycled.
As an added incentive they’ll pay for the postage or you can drop it off at your nearest Patagonia retail store. Since 2005, they’ve taken back over 82 tons of clothing for recycling.
Patagonia has also partnered with Yerdle, a site that encourages the sharing economy by providing a simple way for people to share items and put goods back into circulation rather than throwing them out. Their mission is to reduce the number of new things we all have to buy by 25%. The concept is simple: download the app, post a photo of the clothing and/or other items you’re no longer using. You earn Yerdle Dollars once something is given away to another customer. You can then use those Yerdle Dollars to shop for what you want. The only cost involved: the buyer pays low-cost ($3 to $4), flat-rate shipping to wherever they live in the U.S.
The next time the opportunity arises to toss your used clothing into the trash take the time to think about other ways you can put your clothing to good use. There are plenty of options out there!

It seems like everyone uses an activity tracker these days. And since everyone seems to want them, everyone is making them. FitBit, Jawbone, Nike, Garmin, Withings, Moov, Apple, and many others are pumping out the newest version of their own activity tracker in a variety of shapes, sizes, and colors.
Even Swarovski has a blinged-out tracker called the Swarovski Shine, complete with a variety of interchangeable pieces of jewelry to hide the device in. I just finished wiping the drool off my computer after discovering their amazing collection for the first time myself.
While I’ve only been using activity trackers for the last couple of years, they’ve been around for a long time. The first activity tracker came out way before any of us ever heard of them. Believe it or not, Leonardo da Vinci envisioned the first pedometer for military use. Who knew? In 1780, the pedometer was made a reality by a guy I’ve never heard of (Abraham-Louis Perrelet of Switzerland) and later introduced to the United States by someone I actually have heard of (Thomas Jefferson).
Nearly 200 years later in 1965, a pedometer called Manpo-kei (meaning 10,000 steps meter in Japanese) was manufactured and said to be the world’s first device to measure steps. It took another 20 years of research to prove that 10,000 steps a day was the proper balance of caloric intake and activity to maintain a healthy body. However, it still didn’t really take off until Stanford University researchers shared results from 26 different studies showing pedometer users were more active.
Why the history lesson? Honestly, because the devices we take for granted took hundreds of years to develop–and they’ve continued to evolve over the last eight years or so, going from a cheesy plastic clip-on step counter you get free at health fairs to a pricey (and pretty) wearable wristband. It’s an amazing device, and now we can all have one. Thank you, Leonardo da Vinci!
But does wearing this fancy-shmancy computerized bracelet really improve your fitness?

How It Works

I’ve had the privilege of testing a variety of activity trackers over the last couple of years. While I couldn’t tell you how the actual electronics work, I can explain what it does (or is supposed to do).
The basic idea behind an activity tracker is to make you more aware of your activity (or lack thereof). Most devices monitor basic activity like steps taken, approximate calories burned, and quality of sleep, which then syncs with your smartphone or computer. Some devices allow you to track more information, like caloric intake, heart rate, stairs climbed, and distance traveled. Some models offer features like an alarm clock or an alert when you’ve been too sedentary.

Fit Or Flop?

The million-dollar question is does wearing an activity tracker make you more fit? Well, wearing the bracelet obviously doesn’t magically make you lose body fat or improve your blood pressure, but it does seem to have an interesting effect on the user. What type of effect depends on the person wearing the tracker.
First up is the curious user. This person has bought every fitness device on QVC in hopes of getting fit. They know they need to get healthy, and buying next best thing seems to be a good plan. They may not actually intend to increase their activity, but buying a new gadget like the fitness bracelet always makes them feel healthier (and they may be in for a shock when they see just how inactive they really are).
Next is the competitor. Competitive people treat the bracelet like it’s an opponent, and their whole mission is to beat the bracelet. I guess I would fall into this category: I have been known to bang out 100 jumping jacks bare naked in the bathroom before bed because I hadn’t quite made my daily goal. This person is also devastated when they realize their tracker died in the middle of their five-mile run. Yes, the tracker can be quite addictive to some–including me.
Then there is the gadget fanatic. My dad is this guy. Oh, who am I kidding? This is me too! The gadget fanatic just has to have the latest electronic toy, even if they are not interested in exercising. The great thing about the gadget fanatic is they typically need exercise more than anyone since they are more apt to be glued to a computer most of the day. They also tend to enjoy collecting data, and the data they collect will likely result in a rude awakening when they see just how sedentary they really are.
Let’s not forget about the motivation seeker. This person is dying for motivation and help. So they get an activity tracker, hoping it will give them just the inspiration they need to get off their big fat lazy tail. Since most trackers are linked with a community of users who are able to connect with each other, this makes joining the tracker world even more appealing. Now they have the tracker–and a bunch of people–to hold them accountable. Before they know it, they are seeing how active everyone is. This can lead to a little bit of guilt and shame, which may just motivate them to actually step it up–literally.
Last is the health nut. This person is all about fitness. They want all the information they need to improve their health and be their best. This person probably syncs their activity tracker with their calorie counter and their running app–and any other app that will connect with their cute little fitness bracelet. Unlike the other users, these people are less likely to be surprised with inactivity and will just enjoy the confirmation that they are on the right track.
No matter what personality type drives you to purchase one of these wearables, you can benefit from the information you receive while tracking you activity. This increases overall awareness and acts as a reminder to move more. Whether you are just curious or competitive, the information seems to have a way of getting under your skin so you move a little more than you would if you didn’t wear one.
Do they have their downside? Absolutely. They are not extremely accurate. Calories and steps vary depending on your gait, fitness level, and activity of choice. Some exercises don’t register as accurately as others, but you get a good general idea of what’s going on. Some devices still have glitches, but most companies are very good about replacing malfunctioning products.
So what is my final answer? I’d have to say activity trackers are definitely a Fit. While there are plenty of people out there wearing activity trackers who haven’t lost one pound, the fact that they’ve invested in fitness at all is a good sign and definitely a great step in the right direction.

Jogging strollers seem like such an unnecessary added expense when you’re first starting out with a child. They’re hard to navigate because of their bulk, are terrifyingly heavy, and don’t have all the cool gadgets that traditional strollers possess. But ladies, those fears and stories are a thing of the past. It shouldn’t come as too big of a surprise that there are now fantastic running strollers that can keep up with your daily routine, essentially replacing the traditional stroller in no time.

Why Purchase A Running Stroller?

You may be wondering to yourself why a jogging stroller is even necessary? Well, once you’ve gotten over the initial postpartum recovery you start feeling cooped up in your own home. When you step outside with your little one you may even be reminded that there’s this thing called The Sun. When you run errands it’s much easier to strap your infant to your chest or leave them in their carrier. Pretty quickly you’ll find that strollers are fairly pointless at this stage, but not running strollers. Running strollers are a fantastic way to get out of the house and be active. They give you the capability to access terrain that would ordinarily be inaccessible for a new mom. Plus, many jogging strollers have the capability where your infant carrier can snap right in!

Studies show that exercise is HUGELY beneficial to the postpartum recovery.

It can:

            – Help revive and restore muscle strength and strengthen the abdominal muscles

            – Aid in postpartum weight loss

            – Improve mood, reduce stress, and help relieve postpartum depression

            – Provide energy from increased blood flow (Better Health)

So, with all of that said, I’m sure you’re ready to jump on that jogging stroller train. Fortunately, it’s 2015 so you don’t have to worry about the price being astronomical or the jogging stroller weighing more than you!

Tips And Tricks For Finding The Perfect Fit

There are certain jogging stroller features that are vital, and then there are others that are an added bonus. It’s important to make sure your stroller has some of these features and that these features are efficient. It’s important when you’re shopping that you take them for a test drive around the store. Fold them up, place your child in them, or even roll them down the stairs (with your kid out of the stroller, obviously) to test out its sturdiness.

Jogging Stroller Must Haves

Wheels

Obviously you need wheels, but you may think a wheel is a wheel. But not so fast. For one, jogging strollers only have three wheels instead of four, and they’re much larger in diameter. Jogging stroller wheels aren’t made from tough plastic or solid rubber but are literally a bicycle tire…just on a smaller scale. <ake sure to keep your wheels properly inflated because if they start getting low this can cause back pain and other bodily ailments. Another important point is the options for your front wheel, two to be precise: fixed or swivel.

A fixed wheel is for those joggers that are more serious. It’s perfect when running or jogging over rocky terrain as it won’t veer the stroller off course, but the one downside is you have to lean the stroller on it’s back two wheels to actually turn it.

Then there is the swivel wheel, which enables you to easily turn from left to right. This is ideal for the casual runner who also plans to use their jogging stroller in grocery stores, malls, and other compact places (There are some brand of strollers now coming with the capability to lock and unlock the front wheel, providing the best of both worlds).

Personally, I prefer the swivel wheel as I like going from the park to the farmer’s market. The swivel wheel is a lot more forgiving, and there’s no way I’ll be marathon training anytime soon!

Brakes

Brakes also have options that need to be considered. For the serious joggers, there are hand brakes that will assist you in slowing down when you’re tackling a steep decline. Then for the casual runner you’ll find that the brakes are on the base of your stroller. You’ll either have a break on either wheel or a foot operated brake that prevents you from bending over.

It’s crucial that you remember to brake your stroller anytime that you’re stopping, especially if you’re leaving it unattended for even a moment. Remember, regardless of the front wheel you choose, jogging strollers are meant to glide forward easily. So even the smallest of inclines will cause your child to go rolling ahead.

Shock Absorbers

Shock absorbers are the crutch of a running system. You’ll find coils right behind your two rear wheels, and these are what form parts of your stroller’s suspension system. Shock absorbers absorb any of the bumps and cracks you may bounce over, preventing the stroller and your baby from getting jostled. Beware as some cheaper models of jogging strollers don’t come with any type of suspension system. So, if you’re wanting your baby’s ride to be smooth and for them to just sit back and relax double check to make sure you have those coils (Parent).

Seat

Again, this is a feature that has multiple options. There are three different aspects of the seat you want to consider: the seat cushions, reclining capability, and the seat belt. Seat cushions should obviously be plush, but you also want to make sure you can easily remove and clean them. This will be such a life saver for your time and mental health! Also, a seat that can recline will change your life big time. When those big eyes begin to get droopy just drop that seat back so they can snooze the ride away. Also starting the recline off pretty far back is your best option when you first place them in there, as they most likely will not have gained a grasp on balancing yet. And on those days where you HAVE to check out that sale, why not do it over their nap?  Lastly, your seatbelt should really be a safety harness. The most common harness is the 5-point harness, which secures the upper and lower half of your child. Ones that come with padding is just an additional bonus.

Folding / Weight

A big concern for mothers, especially those who are just getting back into fitness, is the ease of lifting and storing a jogging stroller. They’re typically bulkier, but manufacturers have created a “quick fold technology” which enables women to fold it in one quick movement. Jogging strollers used to be anywhere upwards of thirty or more pounds, but now they can be as light as twenty pounds. Ease of storing a stroller can make or break a woman’s quest to fitness (Baby Gear Lab).

The strollers that have the “quick fold technology” are genius because they’ll even balance upright, but the downfall is they’re incredibly bulky. The option for a more compact device is purchasing one where you can remove the wheels and fold it into a smaller space, perfect for storing in your car!

Canopy

It’s crucial to have a canopy that can be adjusted to different covering stages in order to protect your child from sunlight and other elements. Some jogging strollers have a plastic or mesh opening so that when your canopy is fully extended you’re able to clearly see your child.

Jogging Stroller Added Bonuses

Now that you know the nitty gritty about life with a jogging stroller, lets get to the fun part.

How many of you want to store your phone or ipod somewhere other than your arm? Well, some strollers now have a section in between the cupholders (whoa, cupholders!) where
you can easily secure a smartphone or other music device. And if you’re getting really fancy, you may even be able to hook them up to built in speakers! Now that’s VIP running for sure.

A pedometer is a handy addition, as it’ll tell you just how far you’ve traveled. And to go along with that pedometer, a wrist strap is such a life saver as it’ll keep your stroller from getting away from you on that rocky slope.

Fit For Life

So, what are you waiting for? Running strollers are the perfect choice for your first or next stroller. These hybrid city/running strollers are revolutionizing the way women and men spend their time with the kiddos. Exercise is crucial to a healthy and happy life, and having the right instruments to make this possible is key. Take a look at your local baby store to find the right fit for you!

The Centers for Disease Control and Prevention (CDC) states that all adults need at least 150 minutes of physical activity each week. This can easily be broken down into five 30-minute sessions. Exercise is proven to improve people’s physical and mental health, but if you’re anything like me, finding the time is harder than actually exercising.
I personally prefer doing outdoor activities, but motherhood has made me prioritize my time in ways I never imagined. It’s easy to say that I’ll whip out the jogging stroller once I’m home, but something always seems to prevent me from leaving. Instead of waking up at 5 a.m. to get in a workout, I’ve discovered an even more time-efficient way to get in my cardio: lunch breaks.
This takes a lot more planning than you might imagine. Not only do I have to have an exact plan for my regimen, but time is of the essence. In addition to this constraint, heading back to the office post-workout is tough because I want to appear professional. We all know that even after a shower, you won’t look the same as when you left your desk.
I’ve gotten some of my friends into working out during lunch too, so I thought it was time to share some secrets on how to squeeze in the best workout during your lunch break and still head back to the office looking runway ready.

Plan Ahead

The night before, I always organize my gym bag, making sure I have all of my essentials: shoes, clothes, and shower gear. It’s easy to forget deodorant when bustling around in the morning, so this is a stress and time reducer.
Next, it’s important to figure out where and what type of workout I want to do. Is Tuesday cardio? If so I’ll decide ahead of time if the treadmill, bike, or elliptical is my best option. If there’s a class I’ll grab that because I have no room to drag my feet. Interval or hill workout? It doesn’t matter, but I make sure I’ve decided before getting there. There’s nothing worse than standing aimlessly in the gym. Free weights are ideal when I’m doing strength training. Typically, there are multiple dumbbells with my preferred weight, as well as jump ropes, resistance bands, and whatever else I enjoy. (P.S. Always make sure to have a backup plan in case the equipment is taken.)
You know what really gets my heart rate pumping? Playlists. I cannot get enough dubstep or hip hop. It keeps me on beat while I’m running, but there is nothing more frustrating than having a poor playlist or, worse, none at all. Quite frankly I don’t have time to be switching from song to song. Plus it’s going to take away from my focus. I always make sure that my tech gear is cued up so this trip doesn’t end with me flying off the treadmill or staring at my phone for minutes at a time.

Leg Day

So the day has arrived. I’m swamped with work, but I know that my midday break won’t be in the typical stuffy room or crowded outdoor patio. One tip I always follow is wearing something to work that’s both work and workout appropriate. This easily saves five minutes since I don’t have to worry about changing beforehand. I also use bracelet-like hairbands. They don’t crimp my hair, which I really appreciate if I’m going to wear it down afterward.

Shower Time

Now it’s the dreaded shower time. To me, showering is a time killer, so I cut corners as much as possible. I keep my hair up in a bun and quickly rinse off. I always bring my own soap, because chances are the gym’s is out, plus it tends to dry my skin. Showering should only take about 90 seconds. I hop out, dry off, and–this is the most crucial part–apply baby powder. I toss some baby powder on my underarms and any other body part that tends to sweat post-shower. Then I swipe on some deodorant and reapply my makeup.
I find that it’s easiest to wear minimal makeup on gym days. I’m obviously going to take it off before my workout (using disposable makeup wipes), but having to take the time to reapply it is killer. However, if I have a meeting that day, or just feel like being extra fancy, it can most certainly be done.
Now that my body is dry and my face is ready, it’s time to tackle the mane. I have no problem braiding it or doing a topknot. But that gets old if I decide to work out every day. In this situation my best friends are dry shampoo and texturizer. I’ll spray my roots with the dry shampoo to absorb any sweat, then I’ll flip my hair upside down and spray till there’s a cloud of texture. I like the “piecey” and effortless look, and these sprays have always done the trick.
These are the steps that I’m religious about. If you have tricks of your own, comment below! I’m always interested in improving my game in and out of the gym.

“It’s never going to happen to me”.
Famous last words that we are all used to hearing as a warning from others; a warning to never assume that we are immune to the possibility of whatever bad event they are talking about.
I don’t want to sound like a mother lecturing you with my finger wagging in your face (even though I am a mother…and I’m quite possibly about to lecture), but this topic is serious and very important: running with identification.
Because like it or not, a running emergency or accident very well could happen to you, despite taking all of the right precautions.
Serious question: if something were to happen to you while you were out for a run, how would you be identified? How would first responders know who you were, what your possible health concerns might be, or who in your family to contact if you were unable to speak for yourself?
I hate to sound so morbid, but it is one of those unfortunate situations that we truly don’t stop to consider until it is too late. (How is that for another horrible cliché saying?)
But instead of continuing this downer of a conversation, lets talk about what we CAN do to ensure we have proper identification on us at all times when running. Here are my suggestions:
1) Emergency contacts in your phone.
I list this one FIRST because I want you to know that it’s not necessarily the best option. Let’s face it: in this day and age we are pretty attached to our cell phones, and hardly ever leave home without them. Numerous times I’ve heard people say something along the lines of “don’t worry, I have my phone!” But a phone is no guarantee.
Listing “Emergency Contact” or “ICE” (in case of emergency) in your phone may be useful in allowing medical professionals to contact your family after an emergency. However, in an accident, there is no guarantee your phone doesn’t get lost, or break. Or maybe you have your phone password protected, preventing anyone from finding the ICE number. The point is, cell phones are not a great source of identifying a person. So yes, while they can be possibly be useful, they shouldn’t be relied on as your only source of identification.
2) Carry an actual ID card.
Drivers License, student ID, anything that will give a positive picture and identification. Carry it somewhere obvious, but somewhere safe where it won’t get lost.  If you’d rather not carry an actual card, write your information, along with emergency contacts, on an index card and carry it in your running belt or the pocket of your water bottle (just for an example)
3) WEAR an ID.
The running and endurance community has been incredibly proactive about making it virtually effortless to wear an ID. Companies like Road ID, Yikes ID, and 1 Band ID have created ID tags that can be worn on your wrist, on your ankle, on your watch, or even on your shoe laces. These ID tags are obviously customizable, to include your information, your chosen emergency contact, as well as any possible allergies or medial conditions. Most of these items are under $20, making them an affordable, yet invaluable, investment.
In my opinion, wrist ID’s are your best option. Most first responders are trained to look for medial alert bracelets, which are typically worn on the wrist and contain vital health information for those with serious allergies or other medical conditions. While looking for that bracelet, they will stumble upon your ID tag, and voila, you’ve been identified.
4) Tattoo your information on your body.
I’m only kidding. Maybe. (No, I’m just kidding.)
So, now that you’ve read this article, I challenge…no, I implore you acquire some sort of identification to take with you on your next run (if you haven’t already. ) Because it’s better to be safe than sorry (morbid cliché #3).
And remember what your mother always told you: never leave home without clean, uhhh, running shorts and identification.

Take a look around the room you’re in right now. I’m guessing you’ll find plastic everywhere. Americans are on a roll, creating more plastic waste than ever.  The largest amount of plastics is found in containers and packaging (water bottles and shampoo bottles), but you can also find plastic in just about everything else including furniture, appliances, diapers, cups, phones, utensils, and clothing.
What’s most shocking is that very little of the plastic produced is recycled. Discarded plastic ends up in landfills, waterways and on our streets. A 2014 study estimated that 8 million metric tons of plastic trash enters the sea from land every year.
Thankfully there are a few things you can do to help reduce your plastic waste.
1. Think before you buy.
Before making an impulse purchase ask yourself a question: “Do I really need this?” If you’re unsure, think about alternative ways to get the product, such as borrowing it from someone else.
2. Shop at the farmers market.
The produce, meat, and other products available at the farmers market generally don’t have any plastic packaging. Bring your own bags with you so you’ll have a plastic free experience.
3. Say no to plastic straws.
The next time you’re out at a restaurant let your server know that you don’t need a straw. If you’re a straw lover think about purchasing a glass, reusable straw to bring along.
4. Use a reusable water bottle.
Making the switch to a reusable water bottle is such a simple way to cut back on your plastic consumption. Get into the habit of bringing a reusable water bottle with you wherever you go.
5. Bring your own bags.
It’s time to forgo plastic bags and start bringing your own reusable bags to the store. Over 1 trillion plastic bags are used and discarded every year worldwide. Birds and sea animals are dying of starvation each year after ingesting discarded plastic bags.
6. Skip the microbeads.
Microbeads are tiny particles of plastic, barely visible to the naked eye, which are added to many personal care products for texture. Make sure to read the labels before you purchase personal care products! The microbeads used in personal care products are mainly made of polyethylene (PE). Don’t use products with PE. Also be on the lookout for products containing these ingredients: polypropylene (PP), polyethylene terephthalate (PET),  polymethyl methacrylate (PMMA) and nylon.
7. Buy in bulk.
Buying from the bulk bins at the grocery store is a great way to save money on your food bill, and it’s also a great way to avoid wasteful plastic packaging. Make sure you bring your own reusable bags to transport your bulk food home.
8. Convert to glass food storage containers.
It’s time to make the switch from disposable plastic food storage containers to glass containers. Not only will you reduce the amount of plastic waste heading into landfills and oceans, but you’ll prevent toxins from leaching into your stored food.
9. Ditch the disposables.
Americans discard about 33.6 million tons of plastic each year, with only 6.5 percent recycled. A good portion of the plastic ends up in landfills where it may take up to 1,000 years to decompose, and potentially leak pollutants into the soil and water. Making a simple switch to reusable napkins, utensils, cups and plates will have a big impact on the amount of plastic waste.
10. Shoot for a waste free lunch box.
Children’s lunches create more than 3.5 billion pounds of garbage each year, which amounts to a crazy 18,760 pounds of trash annually from an average sized elementary school. That’s a lot of waste. Make the switch to a reusable lunch box with a reusable water bottle and reusable snack/sandwich bags.

No one human is alike, and this is remains true when we step foot into a gym. All the possibilities to be had for workout drills, clothing choices, and protein shakes end up resulting in a huge melting pot of personalities to dissect. In just one quick glance, you can easily tell the college has-beens from the business professionals and the tomboys from the primadonnas.
Sure, sure, everyone knows that the gym isn’t about what you wear but how you work out. But you know you’d be lying to yourself if you didn’t put some thought into what you wore out or judged someone for something they put on just to hit the treadmill.

There’s quite an array of characters you’re going to run into at the gym, and the majority of the time you’ll be able to peg their personality on their threads alone. Whether they’re sporting a neon headband or the latest pair of Yeezys, there are only a handful of niches for them to fill.

1. The Greek

Outfit: Oversized, neon fraternity tank. Black cropped leggings from lululemon or Nike. Neon shoes. Plastic thermos with a Vineyard Vines sticker. Philanthropy fanny pack.
Outfit Vibe: Always down to socialize with their brothers and sisters or relive the glory days.

You’ve seen these guys and girls at least once exercising at your local gym. They’ll come in flashing their letters and muscle tees all while taking the elliptical more seriously than their five-year plan. Flocking to the gym in a moderately sized herd, the girls typically can be found attending their favorite yoga class before Monday night’s chapter meeting. Their shirts hardly seem worn and somehow continue to get brighter every week. The messier the hair and the higher the bun, the older they are.
There’s also another type of Greek that isn’t often discussed but can be found at almost any gym on a weeknight. They’re known as The Alumna. This person is someone who can’t let go of the good ol’ glory days. They’ll be representing their faded Greek tank in hopes that they’ll be mistaken for a current member. And yes, the amount of frat tanks directly correlates to how many different “visits” they took.
They’re not people you should feel bad for though—they’re proud of their accomplishments and all of the humanitarian accomplishments they made in and around their rec center.

2. The Tomboy

Outfit: Tank top. Baggy shorts. High socks. Black sneakers.
Outfit Vibe: Don’t mess with her.

Backwards baseball cap, baggy shorts, and a surprising knack for climbing trees—the stereotypes for tomboys have been around for years. But there’s no denying it, these women can be very intimidating at the gym. They’re not to be messed with because they’re there to get a job done.
Typically sporting no-nonsense attire, their aptitude for all things physical puts a lot of men to shame. And girl push-ups? Yeah, they’re not even touching those. Tomboys don’t have to be ‘roided out either—it’s more their attitude than anything else that really sets them apart from the other gym-goers.
You can easily tell who the girls are that find themselves in their element as they walk through the gym door. They’ve used the machines and mats a thousand times and have the worn kicks to prove it. Tomboys are typically easygoing, but make sure to give them the respect that they rightfully deserve.

3. The Macho Man

Outfit: Muscle tee. Short shorts. Blender bottle.
Outfit Vibe: You’ll be crushed if you step in his way.

Taking his time very seriously at the gym, this guy will definitely be walking in with a protein bottle in hand. Lugging a huge duffle bag with lifting gloves peeking out, bodybuilder type men are the easiest to spot.
It’s not so much the attire they choose but their physical appearance as a whole. Their muscles are larger than life, and the groans they let loose while they lift border on mildly disturbing. Some people even refer to these guys as the “nudists” due to their affinity for constantly being shirtless while they workout. Whether it’s more comfortable or just another way to show off remains to be determined.
When you see one of these characters, you’re not far off if you assume that his personality is commanding, to be polite. He’s used to sticking out in a crowd, and he embraces it. Why wouldn’t he, when he’s clocking so many hours at the gym? It takes a lot of discipline and diligence to sculpt your body into that chiseled form, so cut him some slack when he decides to strut around.

4. The Athlete

Outfit: Nike Dri-Fit gear. Apple Watch. Custom arch shoes.
Outfit Vibe: They’re about to get down to business.

Athletes are distinct: They’re in impeccable shape and have a no-nonsense air about themselves. You can tell that they know exactly what they’re doing, whether it’s a lunge or pull up.
When you’re jogging and let your eyes creep over to the athlete to your right, you can almost feel your spine straighten as you observe their form. Their focus and acumen for excellence is palpable and gives you serious goals.
Their gear isn’t an exception. Sure, they like being on trend, but they’re more concerned about the durability and performance level of the product. Any sort of combination product is key and the more versatile, the better. It’s unlikely you’ll see them repeat an outfit anytime soon—they have more pullovers and race shirts than you have socks.

Athletes are typically judged as being snobby, but it’s rightfully earned. They’ve sunk time and money into excelling at their chosen craft and refuse to be sidetracked when they’re working on achieving a new record. Just like perfectionists in other areas of life, the gym athlete is very motivated and goal-oriented.
If you ever find yourself in the market for some new cross-training gear, your best bet would be to hit up this group of people for their expert opinion.

5. Dazed And Confused

Outfit: Sweatpants or boxy shorts. Worn out t-shirt. Beat up sneakers. Water bottle that leaks.
Outfit Vibe: They clearly have no idea what they’re doing

Anyone who takes up a new hobby has experienced that moment of anxiety when you’re a bit unsure about what to expect. Unfortunately for a workout newbie, it’s very apparent when they don’t know the ropes. First of all, the workouts they select are very telling. (Pro tip: setting your resistance to zero on an elliptical gets you nowhere fast.)
But what really makes them stick out is their wardrobe. This isn’t to say that everyone needs to attend their workouts looking primped as can be (we’ll get to this person later), but there should at least be some sort of thought behind the process of when choosing your gym attire. After all, no one likes getting the hem of their pants caught in the elliptical.
These poor, confused souls will typically wear something that’s less than effective for comfort and ease. The materials they sport are typically too warm and overly baggy. They know that having enough mobility is key, but this is usually taken to an unnatural extreme.

But the best part is their personalities. They exude tepidness, not fully engaged in the task at hand. In the hopes that they’ll be able to pick up pointers from other gym-goers, they can be overly friendly. This is, of course, a big no-no. People working out are in a zone—they don’t want to take time out of their routine to coach newbs on the finer points of the treadmill. (Pro-tip: bring a friend if you’re new.)
These dazed gym-goers will either fizzle out after a week or end up conquering their awkwardness. As they do, you’ll watch their style evolve into something of a more polished and self-assured individual. It’s literally survival of the fittest.

6. Perfectly Polished

Outfit: Matching pants and top. Complementary headgear. Eco-friendly water bottle.
Outfit Vibe: They have their life together in every way you can imagine.

Someone in full matching gear at the gym is a sight to behold. They’re always on trend and their tops and bottoms complement one another perfectly. Whether their hair is pulled back into a tight pony or they’re wearing a baseball cap just slightly off-kilter, everything is very intentional. Even the amount of sweat they exude seems carefully calculated.
They’re the type of person that makes you feel bad when you show up in your worn out shoes and unflattering tank. They may very well be the reason why you’re now sporting a vest to the gym instead of your trusty hoodie.
You can already guess that their personality screams Type A—they have full command over their life.  At first it may appear that they’re going strictly for fashion, but that’s not the case. They just enjoy looking put together and giving their best in every aspect of life.

7. The Serial Dater

Outfit: Leggings or Nike basketball shorts. Lululemon tank or muscle tee. Ankle socks. Black cross-training Nikes. For guys, it’s Nike basketball shorts, muscle tee, socks that hit the calves, and dark kicks.
Outfit Vibe: They’re on the prowl for love.

Everyone has that one friend that’s constantly on the search for love. Whether they’re at the grocery store or gym, they make sure to put their best face forward because, hey, you never know when you’re going to meet your soul mate.
These type of people who are always looking for their next relationship—at the gym, no less—are an interesting breed. Just throwing something on for a quick workout is never a viable option. The outfits of choice need to have just the right amount of “oomph” to leave a lasting impression. Plus, their form is always on point. They make sure to avoid looking like a fool at all costs.
There are multiple personalities that an attractive, put together person may have. Unfortunately, there’s the likely chance that they’re over-eager.

8. The Overworked

Outfit: Wrinkled Target shorts. Well-worn t-shirt. Mismatched socks. Messy hair. iPod shuffle.
Outfit Vibe: Hyper alert and in desperate need of stress relief .

It’s pretty easy to tell the stressed from the relaxed at the gym. You almost find yourself involuntarily tensing up when their frantic energy makes its way into your space. Even if you were to close your eyes you can hear their rapid breaths as they try to get more zen.
First key is when they come rushing in with a duffel bag that’s bursting with clothes. Then they beeline it to their go-to machine where they frantically burn as many calories as possible in 30 minutes. Lastly, there’s the mad dash back to the locker room where a quick rinse is sometimes ignored.

Sure, fashion isn’t the first thing on their mind, but they are a business professional, after all. Their style is no-nonsense and can easily be paired with each another. It withstands multiple wears before it becomes limps and somehow never smells.
These people are more likely to engage in interval training and give the gym everything they have. Their personalities are fiery and serious. There’s no time for nonsense when the gym is the only luxury they afford into their busy schedule. They expect success, and yes, they will achieve it as well.

9. The Socialite

Outfit: Anything trendy.
Outfit Vibe: These people are meant to be seen, both on and off screen.

Everyone has that friend who knows the Instagram filters in alphabetical order and snaps anything and everything. If it’s not captured on their phone, did it ever really happen? This same mentality goes for the gym. They’ve been known to “check-in” for some cardio time and are the rulers of the gym selfie.
They typically go for darker clothes, trying to draw away from the fact that they’re glued to their phone in between reps. Their fashion sense is understated, but that doesn’t mean their personality is. Going to the gym is just one of the highlights of their day and they love being surrounded by all the bustling activity.

Beware of making eye contact. They’re dying to chat and engage, going on about just how many times they’ve been there this week. They’re also itching to spill their latest dating story because, why not? Of course everyone wants to listen to what they have to say, right?
Even though the socialite may get a little obnoxious, they grow on you. They truly mean well and just have a love for socializing and being seen. In moderation, they can make a great workout partner.

10. The Hippie

Outfit: Tie-dye shirt. Well-worn shorts. Chacos.
Outfit Vibe: You can almost smell the incense wafting off them, throwing you into an involuntary downward dog.

There’s nothing worse than stretching out next to a person who uses “natural” deodorant. No one enjoys the mix of sweat and B.O. But in order to ensure that you’re not the unfortunate one who posts up next to them, just keep your eyes peeled for someone who looks like they have a stash of vegan yoga mats in their car.
They’re generally pretty unoffensive and you can tell from their fluid gym moves that they’re in a permanently relaxed state. They typically flock towards the core station, so if you end up seeing a free spirit, just be warned that it may not end in the most pleasant of experiences.

However, they will always be willing to give you a lending hand and explain to you how a deeper stretch can be reached at the end of a fitness cycle.