What to Wear to the Gym for your Best Workout

Enhancing Your Performance

Many women don’t think twice when it comes to what they wear to the gym. They have their favorite pair of workout shoes, that one sports bra that feels just right (or so it seems), and their favorite pair of yoga pants they wash every day because let’s face it- they want to wear them again tomorrow. At this point holes may be forming in the inner thigh, and they are fading in the butt area, but they’re your favorite right?…you can’t just throw them away! Wrong!

Athletic apparel is a booming industry in fashion today. Many women feel that they don’t need to look cute while working out, versus the girls that go to the gym just to look good. Well let me tell you there is a lot more to athletic wear than what meets the eye. Actually, it’s an entire world of science, technology, fabric innovation, manipulation and perforation. Athletic apparel is created for a reason, and it is broken off into different categories for a reason- the reason being you. Yes, the reason is to enhance your performance through allowing the maximum range of motion, stability, and acceleration. Being aware of what you put on your body may severely impact your joints, muscles and the ladies(chest) in the long run. Athletic wear can get expensive, so I’ve come up with a list of a variety of products perfect for your specified workout and their equals for less!

#1 Taking Care of the Ladies!

I don’t care what cup you are- how small or big- you have to wear a supportive sports bra. Wearing a supportive sports bra while doing physical activity will ensure that the coopers ligaments in your breasts don’t stretch out to maximum capacity, meaning you will defy gravity for as long as you can! Are you experiencing back pain and upper back and shoulder problems? This may be due to your bra. 80% of women statistically are in the wrong size, so before you go out on your search, make sure to get measured professionally. Here are some photos of bras ranging from low to high-intensity support depending on your workout of choice and size of chest!

Great for light workouts. These bras are meant mostly for ladies with cups A-C who are lifting weights or doing light yoga, Pilates, and PiYo.

Medium Impact Bras

These bras are best for women with A-C cups who are performing any activity from Zumba class, a long run, or just doing moderate cardio at the gym. They will support the ladies but also give them room to breathe! Getting the right size is the key to a good bra. These bras range from small to extra large. Ask an associate if you are not sure, and they will be glad to assist you!

High Impact Bras

These bras are designed with molded and adjustable straps to really help secure the chest. These bras are mostly for women with C-E cups. With extra support and padded straps, you will be able to move securely without having to worry about back aches or anyone staring at your chest! They are created to tame the ladies! The Hero as well features an traditional snap off for easy removal.

#3 The Right Tights for your Workout!

Having the right tights for your workout will be one of the key aspects of your performance. The main two categories of tights are running and yoga/training. Most running tights feature a drawcord for stability and less spandex for breathability. They usually will have an inseam or zipper pocket to stash your keys etc. Training tights, on the other hand, tend to have a higher waistband for extra coverage when doing yoga, Pilates, or any workout that asks for minimal distraction when lying on your back. It is important to be comfortable when doing your workout, so you are not pulling your pants up every five seconds! Being comfortable in your wardrobe will only make you concentrate harder due to less distractions. Nike, Lu Lu Lemon, and Under Armour all use a sweat wicking system in which the fibers will wick the sweat to the surface, allowing you to stay dry in the long run!

Running Tights

TRAINING PANTS:

#4 Do Not neglect your feet!

The importance of wearing the right shoe for your workout is crucial, if not the most important. If you are training, you must wear a training shoe! If you are running, you must wear a running shoe! No questions asked. This is crucial to your health, performance and pure enjoyment of your workout. Having a training shoe will help you with stability, jumping, and locking them in place when you need to. Training shoes tend to have more contact with the ground, allowing your movements to be fluid and intact. There are many different kinds of support; asking an expert will help you get on the right track. Finding the correct running shoe is key to your performance and overall bone health. Most runners need support and tend to switch their shoes out to work different muscle groups. It is important to have arch and ankle support if you have bad knees. In this case, you may need a Lunar Glide or Pegasus if shopping via Nike. Below are a few examples ranging from most minimalistic/barefoot to highest support.

Running Shoes

TRAINING SHOES

These are a few tips to keep in mind. Places like Nike and Under Armour offer services like gate analysis in which they find the correct shoe for you by testing your feet on a treadmill. Now go out there and get the clothing that best suits you! Your hard work deserves the best. Follow our Pinterest page @w3body for more inspiration on athletic fashion! (Women’s Workout & Wellness)

*Post and information provided by Vanja, W3 Marketing Intern

Get it Right, Get it Tight: W3 BodyFIT!

W3body body fit class is one of the most mentally and physically stimulating group exercise classes I have ever experienced. Coming from a background of taking a variety of classes throughout the Chicago based area, this class was definitely one of the most challenging.

Now you may think, “oh maybe she’s out of shape, has no endurance”, however, I work out at least four times a week for 45min to an hour. Most of my workouts include cardio, running being my favorite.

We’ve all heard of that saying “runners’ high”, that people tend to say they feel after their workout. However, statistically only 10-15% of runners will experience this actual euphoria. I consider myself to be one of these.

Not that I experience a rush of endorphins each and every time- it happens seldomly, but I definitely do feel better afterwards. Since I’m more of a cardio kinda gal, I don’t do strength training nearly enough. I find it challenging. Challenging in a way where I have to mentally empower myself and tell myself I can do it through the pain,sweat, and weights. Lots of weights.

After taking Body Fit, I discovered a lot more about my body. I discovered I’m stronger than I thought, and I can endure way more than I had imagined.

I owe my success to Cassie, brilliant W3body trainer, who guided me through my workout. Although the class was packed, she never once failed to correct my stance and the moment she did so, let me tell you, I felt the burn. She pushed us to our core, literally a work out from the inside out.

One thing I never thought I could get from strength training was that euphoric feeling I get from running.

I was right; I never achieved that feeling.

But what I earned was so much greater. It was an appreciation for muscles I never knew I had while running. Cassie pushed me beyond my limits making me wonder about my capabilities and sparked my interest to further test my ability. Body Fit encouraged me to become as strong as I can become.

It also made me question how strength training will benefit me in the long run.

So here are a few reasons every woman, girl, and female in the world should strength train:

MORE EFFECTIVE FAT LOSS

A crucial factor in weight training is your body’s ability to burn fat during and even after the work out. Your body then tends to consume more oxygen a few hours- even days- post weight training; this requires more caloric expenditure, creating a quicker metabolism.

HOLY CURVES

As your body builds muscle it takes on a womanly hour- glass shape. It helps create and sustain them!

BEAUTY SLEEP LIKE NEVER BEFORE

A study published by International Sport med not only claims more efficient sleep, but says resistance training will help you fall asleep quicker with less waking up!

ENERGIZER BUNNY TYPE OF ENERGY

“A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation. 2 Rather than reaching for that early afternoon cup of coffee, grab a barbell.”

HEALTHY HEART HAPPY HEART

Pumping some iron here and there can actually help reduce heart disease. Studies have shown that those who lift tend to have lower chances of high blood pressure or glucose levels.

HEALTHY STRONG BONES

Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.

LASTLY (but not really because there’s a million more) A CONFIDENT STRONGER YOU!

That’s right, a healthy strong you. What can feel better than that?

Now go lift something!

cardio endorphin endurance fat loss group exercise muscles strength strength training W3 w3body

The HARDBODY You and I Deserve

What is W3’s Hard Body?

Walking into this group exercise class I wasn’t sure what to expect. I mean “Hard Body” right? It could be a million of things! I wondered if there was a specific focus, and in the back if my mind hoped and prayed it wouldn’t be arms…because well…mine are like a big sack of Jell-O. Of-course right after this thought ran through my head the trainer Susan announced to grab weights.

Skeptically I walked over like a newbie and attempted to put weight onto my body bar (which I had never used before). The lady next to me noticed I hadn’t a clue at what I was doing and introduced herself, telling me she was Diane, while pointing at the correct weight I should be using. Immediately a rush of relief flooded me and I told her I was new (as if she hadn’t noticed). Diane giggled and showed me the right way to adjust the bar.

In no time I was set up with a body bar, 2.5lb weights, and another pair of 7.5lb ones. I had a step stool in front of me and Susan in the background with her MIC.
Now let me tell you Susan is a little petite lady with bright blonde hair, almost as bright as her smile. Her voice was sweet with motivation as she started the warm-up. The warm up got us pumped and ready to go. Susan may be tiny but that lady does not mess around. She started us off on abs and didn’t stop until we experienced a full body workout!

It was amazing! I felt my quads, biceps, triceps, abs like never before! She knew how to keep the muscles focused, while strength training them with body bars and free weights. We focused on a group of muscles to the fullest and adjusted by moving into different body parts to create an easier rhythm for our muscles to adapt.
During her resistance training routine she did each and every step with us. She guided us by creating a visual for our class to follow. It made the women work even harder watching her do it so effortlessly. She is a BEAST. Her physique and attitude only motived me to push more than ever before.

Not only did I leave the class with a stronger mind and body but with new knowledge about my health. Not only does Susan count of each step as she goes but she inserts fun facts about your body.
For example, I have really bad knees, so while she was showing us a new hip flexor stretch she informed us that strong hips means healthy knees, therefore they’re key in every stretching routine!
Susan is truly empowering through Hard Body and strongly focuses on Energy, Stamina, and Progress.
I never experienced a brand new class of such welcoming ladies. Everyone was there for one another and worked together to push through the class feeling, stronger, happier, and healthier.

Oh and my arms?
No more Jell-O by the end of the summer.
That’s my Goal with W3Body.

Now what’s yours? Because trust me with W3 it’s easy, motivational, and attainable!

-Vanja, W3 Marketing Intern

exercise group exercise class hardbody resistance training w3body