You’ve heard the oxygen mask cliche about taking care of yourself before you can take care of those around you. It may get overused, but it holds water and few things express this idea better. How can you help someone else breathe if you can’t draw your own breath?

We’ve all been the woman who wears her bras too long, wears a chipped and cracked pedicure, can’t remember the last time she had a haircut, and sometimes the last time she had a shower. All too often we come last — but we absolutely should not.

The fitness industry is full of luxuries that aren’t exactly necessary… but have you ever seen yourself in a pair of $200 yoga pants? There are other luxuries that are accessible, that you totally deserve, and should absolutely make room for in your budget.

Personal Trainers

A trainer can be one of the best advocates in your wellness arsenal — not only do they hold you accountable, but they also push you and keep you on track. Find someone you jive with; you shouldn’t be uncomfortable in your bra and you shouldn’t be uncomfortable with your trainer.

Wellness Retreat

A few days away to focus on nothing more than yourself is a gift from which you’ll reap the benefits for a long time to come. Be it yoga, meditation, bootcamp, food, there’s one to suit your mindset and goals. Save with something nearby, or truly getaway to an exotic and new location. 

Wearable Tech

Get your wrist some new bling that does more than just look pretty. These trackers monitor everything from steps to how you sleep and your heart rate — valuable personal analytics that can help you manage your progress toward goal. 

Cooking Class 

Not only can this be a fun girls night out, but you’ll take home some valuable skills for prepping healthier meals at home. Discover new ingredients, cooking styles, and best of all recipes at your local class. 

Good Shoes

… make that GREAT shoes. The ones that fit you like a glove, that are made for the sport you’re pursuing, and won’t leave you cringing and your shins throbbing. Get a proper fitting and buy yourself some legit footwear.

Good Bras

… make that AWESOME bras, like the Enell. If you’re a size C cup or above, you know your sports bra is no joke! Invest in something that will bring you comfort and security and is going to go the distance with you.

A Massage

Sixty minutes alone in a dark, quiet room… sounds like a fairy tale? Wait until you add in the masseuse! Reduce stress, muscle tension, pain and clear your mind, all things necessary to take care of yourself and those around you.

Did you know that your sports bra should never celebrate a birthday? This is the perfect time of year to get out of the old, and into a new sports bra!

Submit a photo of your old bra you want to toss in the garbage, and you'll be entered to win an ENELL bra of your choice. You can submit directly using the form below, or you can post your photo to Instagram or Twitter using #enellgiveaway, or you can post to our Facebook wall using #enellgiveaway. Your Instagram and Twitter profiles must be public for us to see your entries. Entries will be accepted through 1/31/16 at11:59pm EST. We will give away 1 bra per week to a randomly selected entrant, for a total of 4 winners. Winners will be contacted via email or on social media, depending on entry method.

Entrants must reside in the US and be 18 years or older. Void where prohibited.

For every place we are in life, there’s a quotable source serving inspiration and motivation. Sage advice from centuries-old elders somehow resonates in our modern times. And we can pluck simple insight from any interview or speech to help us regain focus, composure, and purpose. As the new year becomes a prime time for each of us to look inward, we’re no doubt looking for those daily quotes to help us find our center, justify our thoughts and feelings, and give us that supportive nudge to move forward with our goals or resolutions.

Resolve to read (at least one) new book this new year to take those quotes in the context in which they were delivered, and find some new sources of inspiration to meet whichever goals you have plotted for yourself in the year ahead.

BIG MAGIC by Elizabeth Gilbert

She gave women the freedom to own their feelings and direction in life in Eat, Pray, Love, and now her bestseller is granting permission to own your creativity.

“If you’re alive, you’re a creative person.” -- Elizabeth Gilbert

THE LIFE-CHANGING MAGIC TIDYING UP by Marie Kondo

It’s been at the top of the bestseller list for 52 weeks… so you’ve likely heard of the KonMari method by now; a Japanese-influenced approach to decluttering and unjunking your life to live more simply with the essentials.

“No matter how wonderful things used to be, we cannot live in the past. The joy and excitement we feel here and now are more important.” -- Marie Kondo

YEAR OF YES by Shonda Rhimes

Who knew the most powerful woman in Hollywood was a severe introvert? A challenge from her sister inspired her to spend a year saying yes to everything that scared her. See how that year, and the one that follows, changed her life to be healthier and more empowered.

“Everyone’s got some greatness in them. You do. The girl over there does. That guy on the left has some. But in order to really mine it, you have to own it. You have to grab hold of it. You have to believe it.” -- Shonda Rhimes

BRAVE ENOUGH by Cheryl Strayed

If poignant quotes are a cornerstone to your own self-improvement, then this pint-sized collection of poignant thoughts by the Wild author is the read for you. It’s being called a "mini instruction manual for the soul."

“Don't surrender all your joy for an idea you used to have about yourself that isn't true anymore.” -- Cheryl Strayed

GIFTS OF IMPERFECTION by Brene Brown

It’s not a new title, but it’s holding steady on the bestseller list. Brene’s empowering voice shines in this guidebook for “wholehearted” living, with ten guideposts for moving past perfection and into authenticity to your true self.

“Worthiness doesn't have prerequisites.” -- Brene Brown

Recipe inspiration seems to strike more this season than any other. There’s a desire to dazzle and impress with each plate you serve as you celebrate with friends and family. Up your culinary game or simply change the health scape of your home-cooked menus when you use breast meats.

This underrated ingredient is lean, tender, and flavorful. The cut of meat is rich in protein, vitamins, and minerals. And the list hardly stops at just predictable chicken and turkey. Poultry breast options abound, each offering a unique flavor profile and opportunity to upgrade your “chicken-something” dinner rut.

“The less popular poultry types are often just as lean [as a holiday turkey], and good for the waistband, and even more flavorful than your standard bird. They offer a deeper, earthy flavor that goes very well with the traditional holiday sides, especially the cranberry sauce (from real berries, not the jellied can variety!),” explained Gina Nelson, chef and yoga expert with AcaciaTV.

We’re sharing a few of our favorite breast recipes, and her best preparation tips. Since breasts come in pairs, we’ve found two new, intriguing recipes for each of these poultry types.

QUAIL

White Wing Dove-Style Grilled Quail

Sauteed Quail Breast Pecan Bourbon Sauce

DOVE

Dove Enchiladas

Dove Ravioli with Tomato Basil Vinaigrette

DUCK

Seared Duck Breast with Cherries and Port Sauce

Five Spice Duck Breast with Blackberries

GOOSE

Wild Goose Breasts with Orange Glaze

Goose Breast with Apricots 

TURKEY

Duck Fat Turkey Breast with Green Onion Puree

Spicy Maple Turkey Breast

CHICKEN

Oven Baked Sriracha Chicken

Pinot Grigio Chicken with Honey Citrus Glaze 

5 TIPS FOR EXPERTLY COOKING YOUR BIRD

1. The cooking technique that offers the most consistent results is roasting in the oven. When properly executed, roasting produces a crispy golden brown exterior and a juicy tender interior.

2. Don't assume that you can cook a chicken breast the same way you would duck. Smaller birds roast at higher temperatures to produce crisp skins without overcooking the meat. Larger birds start at higher temperatures to brown the skin and finish at lower temperatures to produce even cooking.

3. Determining doneness is best done with a thermometer. Most poultry should be cooked to 165 degrees F. An exception includes duck, which is often best served medium rare.

4. Meat should be rested for approximately half of the total cooking time before being sliced. This allows the meat to redistribute the juices for tender bites throughout.

5. Don't be afraid to experiment with various types of poultry. Understanding their composition (fat content, dark meat versus white) is the key to producing a delicious product.

There’s so much to celebrate this time of year and for some, that’s best done with a pretty glass of something very sippable. Maybe you reached a weight loss goal this year, completed a certain number of marathons, or just made it through the year with your sanity still intact... all worthy of a boisterous, delicious cheers!

For calorie counters and sugar watchers, alcohol can be like playing with fire. A glass of wine may have 120 calories, a light beer around 105 calories, and a big frozen margarita can clear more than 600 calories! Tequila shots run 100 calories a piece, as does a simple glass of champagne. On a big party night, it can certainly all add up.

Some make it work with their plan and some are happy to forgo that indulgence for another. So we’ve rounded up some super festive cocktails and mocktails to help you close out this year and ring in the next without making any sacrifices and in the style you prefer.

BOOZY COCKTAILS

Dry Cucumber Cooler Cocktails

Blackberry & Basil Martini

Classic Moscow Mule

Ginger Beer Mojito

Sorbet Mimosas

TEMPTING MOCKTAILS

Pink Grapefruit “Margaritas”

Pink “Not” Champagne

Virgin Moscow Mule

Virgin Sangria

Festive Cranberry Fizz

WET BAR SHOPPING LIST

Want to play mixologist and create your own cocktails and mocktails on the fly? The key is a well-stocked bar. As you prepare to host your next party, be sure to put these items on your shopping list to serve light, refreshing drinks.

• Club soda, tonic water, or flavored waters like La Croix

• Ginger beer or ginger ale

• Orange, apple, tomato, or cranberry juice

• Fresh fruit and berries: apple, clementines, raspberries, blackberries, celery

• Fresh herbs: mint, rosemary, basil

• Lemons and limes

• Hot sauce

• Red and white wine

• Vodka, tequila, rum, whiskey, gin

Who says smoothies have a season? Well it’s not us, and it’s certainly not our blender.

Just because summer is over and the farmers market has closed up shop doesn’t mean there’s not plenty of produce to be enjoyed over the late fall and winter months. In fact, the bounty is just as beautiful, nutritious, and delicious as its fair-weathered harvest counterparts.

In October you’ve got pumpkins, apples, pears, papaya, and coconut. November brings carrots, bananas, beets, cranberries, and avocado. Then December delivers kale, tangerines, oranges, and dates. Tell me you can’t make a handful of exceptional smoothies with those ingredients?

Smoothies are an all-year, all-weather meal. We love ‘em because they’re quick and easy to make, completely filling and satisfying, and provide a hyper-shot of fruits and vegetables anytime of day. Especially at breakfast, smoothies make an exceptional meal for kicking off the day ahead.

12 Winter Weather Smoothies

Pumpkin Pie Protein Smoothie --  banana, pumpkin puree, maple syrup, cinnamon

Ginger Pear Smoothie -- pear, ginger, banana, cinnamon, flax

Papaya, Green Apple, Orange Smoothie -- papaya, green apple, orange, honey, vanilla

Toasted Coconut Smoothie -- coconut flakes and milk, banana, flax

Oaty Chocolate Hot Smoothie -- dark chocolate, almond milk, banana, oats, chia

Apple Pie Protein Smoothie -- apple, banana, dates, ginger, cloves, cinnamon

Banana Bread Smoothie -- oats, banana, cinnamon, almond milk

Paleo Cinnamon Roll Smoothie -- banana, apple, coconut milk, cinnamon, honey

Cranberry Avocado Orange Smoothie -- banana, avocado, cranberry, orange

Kale/Apple/Spinach/Beet/Strawberry -- ultimate fall goodness with some familiar smoothie base fruits

Fresh Cranberry Orange Smoothie -- almond milk, orange, cranberry, maple syrup

Pumpkin Cashew Butter Smoothie -- pumpkin puree, cashew butter, blueberries, banana, flax

What’s your favorite smoothie in the fall and winter?

We recently re-launched our entire site with a fresh, responsive design that meets our customers everywhere they are. In doing so, we cleaned up our blog archives, too. So you may have ended up here looking for one thing and found another.

Check-out some of our most popular blog posts before you look around the all new Enell.com!

5 Tips for Your First 5K

4 Things Women are Doing All Wrong at the Gym

Tips for Trying Bikram or Other Hot Yoga

Things Only Well-Endowed Women Will Understand

Goal Tattoos Mark Your Biggest Wellness Milestones

Enell’s mission is to support our customers in every aspect of their active lives. While it’s easy to see we accomplish that with our state-of-the-art, high-quality performance sports bras, we want you to know we also do it here on the Enell Blog. Here we can show you how to put that bra to the test, motivate and inspire you to live an active life in new and exciting ways, and keep you focused on your bigger goals and achievements.

Want to see something specific on the Enell Blog? Tweet us a note to let us know!

MONDAY, OCTOBER 19TH, 2015

Everyone knows you should properly fuel before a workout to give your body the energy and nutrients it needs to perform whatever task you’re demanding of it. If we do remember to fuel we typically lean on protein bars, shakes, and other “manufactured” nutrition. Have you considered that there’s a sweeter, more natural option? 

Tart Cherry Juice

“The best way to accelerate muscle recovery after exercise is to prevent muscle damage from occurring during exercise. And one of the best ways to prevent muscle damage during exercise is to consume the right nutrients before exercise. Tart cherry juice does just that,” reported Matt Fitzgerald, author of 80-20 Running, at Competitor.com.

Tart cherry juice has become a darling of endurance athletes in recent years because its rich anti-inflammatories accelerate recovery, increase training capacity, boost performance, and decrease muscle pain. What runner, triathlete, cyclist wouldn’t want those benefits?

The foremost study on the subject, conducted by Dr. Glyn Howatson, exercise physiologist and Laboratory Director in the School of Psychology and Sports Sciences at Northumbria University, found that the phytochemicals, particularly the anthocyanins found in Montmorency cherries, offer the anti-informmatory and antioxidating properties that provide all of these key benefits. His research has found this to be more concentrated in the juice than in the whole cherry, offering exercisers a more effective recovery from strenuous physical activity.

Fitzgerald recommend drinking the tart cherry juice before an event, as it may get you to the finish line faster. As well, he suggests that its ability to aid recovery may make getting up the next morning more comfortable, too!

Beetroot Juice

Another unexpected source of super nutrition for athletes is beetroot juice, which has been noted to increase time trails.

“Cyclists who ingested half a liter of beetroot juice before a 2.5-mile or a 10-mile time trial were almost three-percent faster than when they rode unjuiced,” reported the New York Times.

That same study they covered found that the beetroot juice improved blood and oxygen flow to the muscles, which only serves to improve performance and recovery.

Chocolate Milk

The sweetest yet of the unexpected performance drinks is chocolate milk! That “dessert” beverage you’ve likely avoided indulging in for years is heralded as an optimal choice for athletes.

“It helps replenish the muscle tissue and actually gives you a shorter recovery time,” Ingrid Nelson told the Washington Post.

The milk creates “healthy” spikes in insulin that are used to move sugar into the muscle, where it turns into glycogen (energy storage). In turn, it also activates muscle protein repair and growth.

It’s not the chocolate or the cacao that’s doing this though, it’s the sugar, according to Rebecca Scritchfield, RD in the same Washington Post piece. Any flavored milk (vanilla, strawberry, etc.) is going to produce the same results. What you want to look for is a 4:1 ratio of carbohydrates to protein. The milk on its own just doesn’t have enough of the carbs (or sugar).

In research conducted at Indiana University, they found that the chocolate milk was a “super fuel for exhausted muscles,” and that it “performed as well as Gatorade and almost twice as well as another sports recovery drink, Endurox.”