The weather is finally warming (woo hoo)! Check out T9’s “Summer Picks” with Christina and Theresa in our Berkeley store –
Featured Items –
Samba V Tee
Dizzie Skirt
Dizzie Dress
Bodacious Swim Collection
On The Border Dress
Check It Out Skirt
More Dress
Audience Dress
Spring is here which means warmer weather is right around the corner for us. Time to move your workout from the dreary four walls of a gym to the outdoors! Here are some basic tips from our very own fitness guru Trista Wotochek (from our Colorado Springs Store) to help get you started.
Getting started:
1. Decide on what you’d like to
spend your spring/summer doing—Have you always wanted to start running, biking, or swimming? How about one of those crazy boot camps you keep hearing about? Have a little heart-to-heart with yourself and identify what is truly piquing your interest right now. Then, simply put, START doing it.
2. Get the right shoes—Wearing the kicks that suit your feet and your activity can make all the difference in enjoying your workout all season long. Find the trail runners, cross trainers, or road runners perfect for your precious feet. Your feet are the first point of contact with the ground and the impact goes up your entire body from there. Getting it right from the bottom up is important and can help keep you injury free and strong for the entire season.
3. Find a workout buddy—It doesn’t have to be your BFF….just find a gal pal who loves to be outside soaking in the fresh air and vitamin D, just like you. The benefits are endless: support, accountability, motivation, and let’s not forget all the emotional benefits of having some good ol’ fashion girl-talk in our routines. Who knows, you may even want to check out a local 5K, 10K, or triathlon together. Set a goal, and get a move on. Who says we have to do it all, all alone, all the time? Nobody!
4. Pick your outdoor workout time…and guard it fiercely!—With the season changing and days getting longer, you may have to re-visit your schedule and come up with a new, consistent workout time. If you have a new workout buddy, get with him/her and write your workout time in your schedule just like all your other appointments. If something comes up and competes for your workout time—and it always does!—you can say, “Sorry, I already have something in my schedule at that time, can we look at another day/time?”
Beat the heat:
1. Time your workouts—Exercise in the morning or evening — when it’s likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.
2. Drink plenty of water—Your body’s ability to regulate its core temperature depends on adequate rehydration. Drink plenty of water while you’re exercising outside, even if you don’t feel thirsty. This will help you sweat and cool down. In drier climates it’s hard to notice you are actually sweating because it evaporates instantly. Don’t be deceived, you are losing water even if you don’t see it or feel it. If you’re planning to exercise intensely or for longer than one hour, consider a sports drink that will replace the electrolytes (sodium, chloride and potassium) you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.
3. Wear proper clothing—Wear lightweight, loose-fitting clothing that breathes and wicks the sweat away (promotes sweat evaporation). Avoid dark colors, which can absorb the heat. A lightweight hat can help protect your skin and limit your exposure to the sun.
4. Take it slow at first—Especially if you are used to exercising indoors or in cooler weather. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a medical condition or take medication, ask your doctor if you need to take additional precautions.
5. Wear sweat proof sunscreen—A sunburn can decreases your body’s ability to cool itself and your workout will feel much more difficult and even discouraging. Keep your skin healthy and cool.
6. Have a backup plan—If you’re concerned about the heat or inclement weather, stay indoors. Work out at the gym, pop in your favorite workout DVD, or climb stairs inside an air-conditioned building.
About Trista Wotochek
Trista is a graduate from the National Personal Training Institute and a nationally certified personal trainer through the National Strength and Conditioning Association. She is also a certified Yoga instructor and a certified Health and Holistic Wellness Coach.
Trista runs a women-only boot camp in Colorado Springs and is also available for one-on-one private training.
They had their jerseys, shorts and mouth guards, but were missing a key component in any female athlete’s repertoire…they needed sports bras! On Monday, the Red Hawks (a local girls rugby team), spent the evening at Title Nine’s Berkeley store getting fit for the perfect sports bra.
Athletes need the right kind of field support so we held a little “rugby bra social.” After getting the right measurements and trying on a number of different bras, these ruggers were able to find the right style to help them perform at their very best! Now it’s time to crouch, touch, pause and engage for the Red Hawks!
If you’ve been to our Seattle, Cherry Creek or Palo Alto store lately you may have noticed something a little different—maybe even something new. Well, Tymm, Michelle and a whole bunch of other folks have been out and about renovating our stores! Check out their hard work below with the before and after shots.
We are all back to McMurdo after a whirlwind successful season. The last of the science groups left at the end of January. A few carpenters and electricians came out from town to help our camp staff of 16 take down every stick of CTAM. We pulled all the bamboo flags, packed all the boxes and broke down town as the numbers shrank. We loaded and weighed Air Force pallets set by the runway to be taken back to town. By the end we were all exhausted and missing the shower house (one of the first places to go). Plane after plane came and hauled away the pieces of our fairytale summer of never-ending day.
Shots of CTAM
In all we supported about 18 science groups. There were geologists, paleontologists, ichnologists, soil analysts, magnotelaluric studies, glaciologists, meteorite gatherers, and environmental teams, weather station repair teams, and crevasse detection teams. As the summer plodded along these groups used our camp as a base from where they would take helicopter trips out to nearby landmarks. A few groups stayed out in smaller camps of their own and used our camp to get re-supplied and local aid. Many evenings the galley rang with stories of fossils found. Petrified wood, burned forests, dinosaur bones and teeth, footprints of large reptiles and small worms, ripple marks from ancient shores, leaf impressions and long gone root and stem systems.
Together these men and women were putting together a more accurate understanding of Antarctica’s roll in Gondwana (super continent), of ancient climate and ecology. Compiling accurate lists of plants and animals that lived here, and seeing where else they live on the world and what they have evolved into. They are proving more about plate tectonics, mapping what the earths crust looks like under the Transantarctics, and getting a better understanding of what we can expect from future climate change.
It was great to get to touch and see these long frozen pieces of the past. To sit and chat and learn from the professors and grad-students that knew so much was a treat for which I am thankful.
Back in McMurdo we checked in our gear and cleaned our tents, compiled end of season reports and applied for next year. In a few days I will fly back to New Zealand. I am looking forward to being a place with smells, nighttime, animals, plants and children. I’ll spend a few weeks in NZ learning about cheese making at a dairy then head home to my own farm for the summer. This whole adventure has been wonderful, and as adventures do, it has sparked the fire for what comes next.
