#liftthegirls

[fit2b]

We got so many insightful comments when we polled our fans for advice on mammograms and thermography the other day on our FB page. In addition to tips on wearing a cardigan to keep warm in the waiting room and doing some lymphatic massage after any "pressing," these tips from our fans were especially good: 

"My advice would be to face any fears about it and know that the reason for lowering the age is based on a notable rise of aggressive breast cancers in the 40-50 age group in recent years. Try to be as relaxed as possible during the test. Tense muscles experience pressure as pain. Deep breaths, look away so you don't see the smush...try to think about what your toes or fingertips can feel in that moment."

-Sarah G.

"3d mammogram (tomosynthesis machine) and also an ultrasound is best practise so they can collect images of different types and depth and combine to get a good look inside the breast.Only way to get good information in pre menopausal breasts as they are often dense and just a mammogram doesn't give enough information,by having both tests there is less chance of something being missed.This is also still recommended over MRI. I was only 40 when I got breast cancer.Glad I found it then or I wouldn't be alive today if I had if waited until 50."

-Kristin M.

"If you wear glasses, take your glasses off, sometimes the machine bumps them and you're already uncomfortable anyway. I had a really bad one once - bad technician. It's okay to try a different clinic if you feel its really painful, or the person puts you in a really extra awkward position, or is generally not very nice."

-Casey C.

"They have gowns you can wear if you have a dress on that needs be taken off, or you can keep your bottoms on and just wear the robe for the top half. You do have to remove deodorant first. They have warmed wipes and spray deodorant for you. I usually choose not to wear any that day to be sure because it can mess with the image."-Rachel

My tip: Be sure you're checking your pits, bits, and tits each month ;) 

[fit2b]

Much has been written about how to strengthen the breast area — both from musculoskeletal and autonomic/automatic standpoints — and I suppose, like most things, the discussion boils down to a “use it or lose it” mantra. The thing is, the way I used my breasts while feeding my kids isn’t the way I “use” them now. Breasts are awesome, serving a wide variety of roles — functional, provisional, and pleasureful. We have to talk about how we keep this area active and healthy for life.

Here are 3 Great Chest Exercises

1. Declined Bench Press — I was taught that a 10% decline recruited 30% more muscle fibers when I was getting my degree in Exercise & Sport Science. So a decline press is like the typical bench press where you lay down and press some weight up and down, except the head is declined lower than the body. If you have diastasis recti, I recommend an incline bench press which is an easier transition.

2. Upright Banded Presses — Using stretchy exercise bands really broadens your fitness horizons because they allow you to remain upright for resistance work. Whenever you don't have to bend over, lay down, or lean back to get a workout, you'll be taking some pressure off your abs while still using them! Putting a band around your back and pressing it forward offers a type of "bench press" motion - minus having to lay down. Here are a few of our banded workout routines on Wholesome Workouts for the Whole Family.

Bands & Balance

https://fit2b.us/mts-balanced/?fbclid=IwAR1E-swEMoQ1BD2qmfyoK5TvYKNyf-RWTjE1t6HKT43q7nqoxZfXTHCourI

Circuit Workout

https://fit2b.us/circuit-workout/?fbclid=IwAR2cOoIR34qnC-W7RFZ2ovYQKc31_Ch0fQ9Lp41k_hfTuA7_cL0QZy_FspU

Kelly’s Big Band Workout

https://fit2b.us/mts-kellys-big-band-workout/?fbclid=IwAR0mG74J5TxAQ3Ro1ogOGECQZA6_aHukMjKq_hecUVFwIXzN6y5pqnXZmcU

Big {Little} Band Workout

https://fit2b.us/mts-big-little-band-workout/?fbclid=IwAR3ltU5IUxNk0dqeATlG0tPqkxweBDOj6xbJwqJmGczqKBsYJR0SiiLsfeo

Beth’s Big Band Routine

Big {Longer} Circle Band Workout

https://fit2b.us/big-longer-circle-band-workout/

3. Pushups — No weights at home? No problem! You can do pushups, which are really just a plank going up and down. If you have a Diastasis Recti (ab gap) in your belly, you can modify your pushup or plank by putting your hands on a wall or sturdy chair. Using a higher surface will still work your pectorals while reducing some pressure on your linea alba. If you want to learn how to plank safely and correctly with proper progression, watch this FREE video here:https://fit2b.us/can-i-do-planks-diastasis-recti/

or do a web search for "Fit2B Planks"

#fit2b #breasthealth #chestfitness #goodbras #badbras #liftthegirls #checkyourbreasts #str

[fit2b]

Got a favorite bra? How old is it? Does this quote startle you?

We're discussing breast health and chest fitness this week, and what Dr. Anhorn means by bras never having a birthday is that they shouldn’t be more than 1 year old. If you have several good bras that you rotate using, then going a bit longer may be fine.

According to Dr. Anhorn, the way our bras fit directly affects our health as women. Patients come in to see her, complaining of:

Middle back pain

Rib pain

Neck pain

Headaches

Numbness in their arms

Then Dr. Anhorn checks how their bras fit, and it’s all connected to the adjustments they need. According to Dr. Anhorn, when you get fitted for a bra you should make sure that:

The cup size fits your larger breast.

The band around lays flat between your breast.

The weight of the breast tissue is not in the shoulder straps.

“Invest in yourself, you are worth it,” says Dr. Shannon. “Your bra is likely your most worn item in your wardrobe. When you finally get in the correct size bra, you will carry yourself better, have more confidence and less pain. Remember no bra should ever have a birthday.”

Read more and watch a video on proper bra fitting on Fit2B here: https://fit2b.us/bad-bras-affects-core-fitness/

#fit2b#breasthealth#chestfitness#goodbras#badbras#liftthegirls#checkyourbreasts#strongchests#femalefitness#homefitness#onlineworkouts