Mash-Up Workouts to Create Your Body-Rocking Routine
Tired of your boring old cardio routine? Mash-up workouts are a great new way to integrate all of your favourite exercises and get the maximum results! With the variable-intensity interval training that mash-up workouts offer, you will get the best of agility, strength, and high intensity exercise. The best part? You don’t need tons of time to do it!
With mash-up workouts, you can put together some of your favorite moves to create the ultimate sweat session, and Lorna Jane Canada has the technical fashion apparel you need to look good while you are creating your own body-rocking routine.
Here are some of the moves you can incorporate to build your mash-up workout:
Agility Exercises
Agility exercises require you to change direction quickly while keeping your balance, strength, speed, and body in control. Agility is not just about speed, but also about fluidity. It helps to prevent injury, improve balance and coordination, improve your recovery time, and sets your mind/body connection for the rest of the workout.
Resistance and Strength
Inactive adults experience 3-8 % of muscle mass loss per decade. Resistance and strength training may help to increase resting metabolism by about 7% and help minimize muscle loss. When you strength train, you get more calorie-torching bang for your buck. Working with weights keeps your body working long after you’ve stopped lifting, a process commonly called the “after-burn.”
High Intensity Exercise
High-intensity interval training (HIIT) alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. HIIT is the ideal workout for women with busy schedules. Research shows that you can achieve more progress in a mere 15 minutes of interval training (three times a week) than running on the treadmill for an hour!
Check out this article for three different levels of HIIT training.
Stretch Session
It’s easy to forget to stretch because the results are not as visible as lifting weights—or so you thought! Stretching can lead to better posture, fewer aches and pains, greater confidence, and a cheerier outlook on life. End your mash-up workout with a nice stretch session to aid in faster muscle recovery and check in again with your mind/body connection before you finish.
*Fit Tip: Drag your exercise mat into the lounge room and take a couple of minutes to stretch while you watch TV! If you can’t find time, make time!
Check out how Lorna Jane Clarkson, Founder of Lorna Jane, stretches to end her workouts in this video.
(insert video from You Tube if you would like!)
https://youtu.be/OpVayeJUeE0
Lorna Jane’s workout and gym apparel features maximum support sports bras, active tanks and ultimate coverage tights. Lorna Jane's gym collection brings fashion and functionality to your exercise outfit.
Contributor:
Talia Beckett Davis is the Managing Director at Pink Pearl PR, an agency focused on helping women entrepreneurs build successful brands. She is also the Founder of the Organization of Canadian Women in Public Relations and the Organization of American Women in Public Relations. You can find Talia blogging on EmpressAvenue.com or organizing a brand’s launch party across North America!
6 Marathon Essentials Every Female Runner Needs to Own
Running a marathon? It’s essential to invest in the perfect running outfit and Lorna Jane Canada has the technical fashion apparel you need to get to the finish line, faster!
Your outfit can be one of your biggest assets or hindrances during any type of run, but especially a marathon. To make the most of your run, choose an outfit that will support you, not slow you down on your race day! That means no adjusting and rearranging mid-run, it’s all about support and compression to last the distance. To help you pick out the best style for your needs, we’ve outlined 6 marathon essentials that every female runner needs to own.
The Perfect Fitting Sneaker
Footwear is crucial for a run, especially one that spans 42.2 kilometers. You’ll want to ensure that your shoes are relatively lightweight while still providing good support. If they are new, take the time to break them in first at your marathon pace. This test run will determine whether you’re likely to develop blisters or get sore feet before it’s too late. If the shoes bother you on this run, get yourself another pair. Also ensure that your socks are comfortable in your chosen shoe and they don’t ride down during your run.
Just like finding the perfect sneaker, if you find the right fit, you will be able to focus more on your technique and reaching your goals.
Maximum Support and Comfort Sports Bra
It doesn’t matter what size breasts you have, everyone experiences bouncing during physical activity. Therefore, every woman, no matter what size, should wear a sports bra while exercising. It is especially crucial for higher impact activities such as running. However, choosing the right sports bra isn’t as simple as picking the prettiest one and hoping for the best. You also need to consider support and practicality.
For running, especially a marathon distance, maximum support sports bras are the best option. These bras provide the best coverage for high-intensity workouts. Maximum support sports bras feature a thick band for support and adjustable straps for a customized fit. Many will feature a clash back which provides further support.
We also recommend the Comfort Sports Bra, an iconic Lorna Jane piece that has been celebrated by customers for years. It’s a T-Back style with wider straps and it compresses and lifts in all the right places! Thanks to the LJ excel™ Classic fabric this sports bra wicks moisture and is quick drying and breathable.
Breathable Tighter Fitting Top
Although some women prefer a looser fitting top, the best option for a marathon is something that is tighter. This way as you run, you won’t have to worry about the fabric flapping in the wind and getting in your way. You will want to choose a fabric that provides maximum breathability, moisture wicking, and quick drying. In terms of the style of top, it all depends on your personal preference as well as the weather. Each month, Lorna Jane Canada releases new styles of the firmer fitting tank variety – some with waist cords, some with waist bands – in seasonal colours and prints. If you’re running in summer, simply layer it over a supportive sports bra to keep cool, or in the cooler months add a longer length top, zip through or vest to keep the chill out.
8- Way Stretch Support Bottom
Like tops, the type of bottom you wear is both a personal preference as well as dependent on the weather. You still want to keep the fabric in mind to ensure it has stretch, breathability, and possibly even mesh.
Lorna Jane Canada produces so many tights every month, available in 3/4, 7/8 or Full Length, and they recommend a good Core Stability Tight made from LJ excel™ Compression fabric. It’s their signature fabric that has 8-way stretch providing a higher level of support through compression, which will help you in your toughest run.
Compression fabrics are tailored specifically for high intensity activities. Known as a post-workout wonder, compression garments aid in recovery by stimulating blood circulation, reducing lactic acid build up and reducing muscle fatigue. You will also find styles made from this fabric are slightly mid-rise, eliminating that ‘fall down factor’, and the mesh panels flattens and shapes your abdominal area, bringing awareness to the core when working out. Bonus!
App to Track Your Progress
When training for a marathon, you will want to track your progress to ensure you are working toward your goals. The Lorna Jane app is a great tool to track this progress. The app will outline your route with your distance, average speed, and energy expended.
Water Bottle
Fitness expert Amelia Burton suggests, “you need 30ml of water for every kilo you weigh, then between 500 ml – 1 litre (depending on body size and race intensity) for every hour you exercise.” To ensure you keep your hydration up, opt for a bottle that measures your water consumption like this Lorna Jane Canada glass water bottle. While running, you can also invest in a hydration belt to keep hydrated on the go and don’t forget your race day backpack!
Lorna Jane's running apparel offers maximum support sports bras, running shorts and the latest in women's workout clothing. Designed with high performance fabric, these active styles provide comfort, support and breathability as you run.
Contributor:
Talia Beckett Davis is the Managing Director at Pink Pearl PR, an agency focused on helping women entrepreneurs build successful brands. She is also the Founder of the Organization of Canadian Women in Public Relations and the Organization of American Women in Public Relations. You can find Talia blogging on EmpressAvenue.com or organizing a brand’s launch party across North America!
New Online Active Living Program Lorna Jane Canada
Accessible, free, quality health and fitness resources for everyone across Canada
March 12, 2018 (Vancouver, BC) – In 2018, thousands of women will have access to free online quality health and fitness resources through the Lorna Jane Canada Active Living Program.
For the first time ever in Canada, award-winning technical fashion brand, Lorna Jane is providing access to the best possible professional health and fitness information online that will educate, inspire and motivate those looking to improve their overall health and wellbeing.
Lorna Jane believes that everyone should have access to good quality health and fitness, but they also know that affording a personal trainer, gym membership or participating in an 8-week challenge is simply not possible for an increasing number of people. Therefore, in 2018 they will be offering free health and fitness to anyone that wants it.
FACT: Worldwide obesity has more than doubled since 1980.
FACT: More than 39% of the adult population is now considered obese.
FACT: 1.9 billion of the world’s population is doing insufficient exercise.
Lorna Jane believes it is time to make a change and they have created an easy to follow Active Living Program that will change the way you want to live your life.
“Active Living is my personal life philosophy,” says Founder Lorna Jane Clarkson. “It’s a way of life that has been adopted by thousands of women all over the world because it shows them how to incorporate health and fitness into their everyday lives with ease. It breaks everything you need into the daily practice of Move, Nourish and Believe and teaches you that making mindful choices on a daily basis will positively impact how you live your life.”
The Lorna Jane Active living Program consists of:
MOVE: Daily workouts and guides.
NOURISH: Nourishing Meal plans and recipes.
BELIEVE: Practices to get you on track with self-love and self-belief.
“We want to educate and motivate people by providing them with the tools they need to be the healthiest, happiest and fittest version of themselves,” says Clarkson.
The Lorna Jane Active Living program will be available exclusively via lornajane.ca
Lorna Jane is available to buy in stores in Vancouver and Toronto, in 45 Sport Chek retail locations across Canada, online at sportchek.ca and online at lornajane.ca
Join the conversation!
#movenourishbelieve
#lornajanecanada
Facebook: @lornajaneactivecanada
Twitter: @LornaJaneActive
Instagram: @lornajaneactive
LOVE YOU BOOK INTERVIEW – PINK PEARL PR
Why I Wrote ‘Love You’ – Lorna Jane Clarkson
Australia's iconic award-winning technical fashion brand designer, Lorna Jane Clarkson, releases her fifth book, Love You.
Fresh from the first leg of her book tour, we sat down with our one and only leading lady and wellness pioneer, Lorna Jane Clarkson, to gain a personal insight into her latest book, ‘Love You’.
Interview Questions:
What is Love You about?
Essentially ‘Love You” is about the incredible power and positivity you can bring in to your life when you decide to love and believe in yourself.
Why did you write Love You?
LOVE YOU is my 5th book and surprisingly not one that I set out to intentionally write.
For the past 18 months I’ve been running an Active Schools program for young girls where we teach the importance of loving and believing in yourself and the more I spoke about this message and saw how much it resonated not only with the students but with their teachers and their parents – I just knew that it was something that ALL women would benefit from.
I wanted to write about self-love because I wanted to inspire women to stop and think about where they are going with their lives, to instil in them the importance of taking care of themselves and to show them that they CAN bring about positive change in their lives.
I believe that self-love is important because everything good in your life starts with how YOU think and feel about yourself and I want to encourage ALL women to invest in themselves, back themselves, challenge themselves and ultimately love and believe in themselves enough to create a life that they love.
In this book, I talk about self-love and self-belief, the importance of authenticity and that making mistakes is inevitable and ultimately how we learn and move forward in life. I share the real stories of my personal journey (warts and all!), the daily rituals that keep me on track despite my busy schedule and what I do to take care of myself both physically and mentally so that I can live my life at 100%.
How did you come up with the title?
Honestly, I’m usually at least half way through a book before the title starts to emerge and it’s not until I begin writing the introduction (which is usually after I have decided on all of the content) that I start to seriously think about what the title should be.
I decided on LOVE YOU because I wanted the message to be crystal clear to the reader as soon as she saw the book. I also wanted her to feel loved when she received the book – so the title also serves as an “I love you” message from me and the Lorna Jane team.
Why do you think self-love is so important?
I know from my own personal experience just how important self-love is, because how you think and feel about yourself has a direct impact on your life. Without self-love, you can’t have self-belief and without self-belief and self-confidence it’s almost impossible to reach your full potential in anything that you do.
I think right now is the perfect time to focus on YOU and what you are doing with your life instead of getting caught up in what everyone else is doing and comparing their seemingly perfect lives with yours. Social media and our obsession with celebrity is taking our focus away from being WHO we are and taking our attention away from what we want to do with our lives. I think we need to stop seeking likes on social media and start to like ourselves. Spend less time looking at other people’s lives and start working on where we want to go with our own lives instead!
When you decide to love and believe in yourself, your whole world changes for the better and I want every woman to know this and understand how she can take back her power.
Why was this book difficult to write?
Honestly, it was tough to write because it was so personal. It’s a well-known fact that the media can be tough on people in the spotlight and I have certainly felt that over the last few years. There are more and more ‘click-bait’ headlines and they often lead to or report on unfounded and misleading facts. I haven’t spoken about it publicly before, but these were difficult times for me that played havoc with my self-confidence. I felt too scared to do or say anything, especially when I learnt that ‘no comment’ wasn’t really an option either.
I started to doubt myself and what I was doing with my life and had to find a way to re-gain my own self love and self-confidence as well as the fearlessness and ability to be open and honest that I had lost. When I was writing this book I started thinking about all the other women out there that may have gone through something similar in their lives causing them to lose their confidence, and wouldn’t it be great if I could somehow use the stories of my journey to help them overcome their fears, find self-love and get back on track to creating an amazing life for themselves.
Why did you feel the need to share so many personal stories in this book?
I think that it’s important for people to know what it really takes to live with passion and purpose – of course I want to inspire women to follow their dreams like I did, but I also want them to know that it can (and will) be hard sometimes.
I think by telling my ‘own’ personal stories it allows me to share with the reader what I believe are the key ingredients to move forward towards success in their lives. What it actually takes to step out of your comfort zone and make change. And that it’s perfectly okay for people to think that you are crazy!
In this book I also talk about the daily rituals that I know have carried me through the most difficult times. That taking care of your health both physically and mentally is always important, and that anything truly is possible when you make the commitment to LOVE and believe in yourself every day.
My stories teach you that nothing worthwhile is easy. Building something important takes time. That without passion you will never begin, without courage, you will falter and without drive and determination you will never finish.
What is it really like to work with your husband Bill?
Everyone is saying ‘surround yourself with good people’ so it confuses me when they’re surprised that so many of my friends and family work with me at Lorna Jane! I mean why wouldn’t you want to chase your dreams and build something with the people that you love?
Right now, the official count is – one best friend, one brother-in-law, a school friend of Bill’s, two sister-in-law’s, one brother, one husband and one dog … and quite honestly, I wouldn’t want it any other way. I love working with my husband and YES we do argue (a lot!) but it just never seems to affect our personal life or how we feel about each other.
I think that the people you spend time with is important – and It’s nice to know that you can trust each other, that there is a genuine human connection and that we have each other’s best interests at heart. Working with family certainly works for me, but I’m not going to say it will work for everyone!
What is your ultimate dream for females around the world?
I think that right now is an amazing time in history for women, and I want every one of them to know that they have the power to bring positive change into their lives, to reach their full potential, to be fearless and make a difference big or small in the world.
To pre-order your signed copy, visit Lorna Jane.
Lorna Jane is available to buy in stores in Vancouver, Calgary and Toronto, in 45 Sport Chek retail locations across Canada, online at sportchek.ca and online at lornajane.com
Join the conversation!
#movenourishbelieve
#lornajane
Facebook: @lornajaneactivecanada
Twitter: @LornaJaneActive
Instagram: @lornajaneactive
About Lorna Jane
Lorna Jane began in 1989 when Lorna Jane Clarkson sewed her first one-off design
at her home in Brisbane, Australia. Since then, Lorna Jane has transformed her fashion vision into a world-leading activewear brand with over 250 stores worldwide and a connected community of over 3 million women embracing Lorna’s personal philosophy of Active Living.
The technical fashion label designed for women by women provides the perfect mix of fashion and function. Lorna Jane delivers active, innovative and inspirational activewear that aims to inspire all women to lead an active and fulfilling life.
Technical Fashion Brand Designer Lorna Jane Clarkson Releases Fifth Book, Love You
October 2, 2017 (Vancouver, BC) - Australia's iconic award-winning technical fashion brand designer, Lorna Jane Clarkson, is set to release her fifth book, Love You.
The inspiring 22-page handbook will be available through Lorna Jane stores nationwide as well as an exclusive signed edition online. In this heartfelt book, Clarkson opens up about what it takes to run a successful business, how you can master your own potential and how to stay healthy no matter how busy life gets.
Love You is without a doubt Clarkson’s most intimate and compelling work yet. Readers will have the opportunity to delve into the ‘real life’ of the woman behind the brand, Lorna Jane, and experience their very own journey of self-love, self-discovery and self-belief.
“As women, we can be our own worst enemies. We get so caught up in the things we don’t like about ourselves that we forget how amazing we actually are. You can’t have a great relationship with anyone whether it’s a partner, a work colleague or even a family member, if you don’t first and foremost have a good relationship with yourself and that’s exactly what Love You is all about,” said Clarkson.
Learn Clarkson’s secrets to Active Living in a whole new way and uncover some of her most personal untold stories, never before heard.
To pre-order your signed copy, visit Lorna Jane.
Lorna Jane is available to buy in stores in Vancouver, Calgary and Toronto, in 45 Sport Chek retail locations across Canada, online at sportchek.ca and online at lornajane.com
Join the conversation!
#movenourishbelieve
#lornajane
Facebook: @lornajaneactivecanada
Twitter: @LornaJaneActive
Instagram: @lornajaneactive
About Lorna Jane
Lorna Jane began in 1989 when Lorna Jane Clarkson sewed her first one-off design
at her home in Brisbane, Australia. Since then, Lorna Jane has transformed her fashion vision into a world-leading activewear brand with over 250 stores worldwide and a connected community of over 3 million women embracing Lorna’s personal philosophy of Active Living.
The technical fashion label designed for women by women provides the perfect mix of fashion and function. Lorna Jane delivers active, innovative and inspirational activewear that aims to inspire all women to lead an active and fulfilling life.
