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The sport of rowing is nothing new, but it hasn’t gotten much mainstream love in quite some time. That was until Claire Underwood on House of Cards put a rowing machine in the basement for her husband Frank. She’s an avid runner, using the sport to escape her twisted reality and keep in fighting shape, but Frank, well, he likes video games. He humors her and tags along on a run occasionally, but not often enough for Claire’s liking.

So now, at the end of a particularly manipulative day, you’ll see the next POTUS retreat to the basement for an explosive workout.

No really, it may look like you’re just sitting there, but rowing is an incredibly beneficial workout. “Rowing is definitely a full body exercise. “It’s a lot of arms, back, legs, core, and glutes,” Enell learned from Mary Whipple, a two-time Olympic gold medalist for the U.S. rowing team.

Not only can you achieve a total body workout by rowing, but you can also tackle cardio. “Rowing on the Concept II rowing machine is pure cardio while developing muscle strength,” she said. This is the machine most gyms have, and she recommends it for a good beginner rowing workout.

If time is a burden, always working against your fitness goals, then this sport is an ideal solution.

Rowing has grown in popularity in the last year or so thanks in part to the rise of CrossFit and House of Cards’ domination of American TVs. The results are not only keeping everyone in shape, but it’s cooling off the spin cycle boom.

“Spinning isn’t dead, but it has been put on notice,” Jay Blahnik, a southern California trainer and group-fitness adviser, told Details magazine.

Rowing is better at strengthening the upper back than spinning “because it forces you to straighten and open up your body, whereas in Spin classes you sit hunched over in the same position you tend to sit in at your desk, so you’re not activating those muscles, thereby weakening them,” explained Shape Magazine.

Mary explained that while rowing you’re mostly working the quads, glutes, core, lats (latissimus dorsi, the broadest muscle in the back), and deltoids. You’re not, however, specifically working your shoulders. She told us that’s a big misconception about rowing.

In fact, Mary told us if you’re rowing properly, you’ll primarily tone your legs and core. “Your back will get defined, but the goal is not to use your arms that much, just for follow through.” That’s because when you row, you draw all of your power through the legs.

Mary and her fellow rowers do a lot to cross-train for their sport. “Rowers on the Women’s National Team use the rowing machine to increase their cardio to perform better on the water,” she said. As stated before, the sport is “pure cardio” and provides a “serious burn.”

Cross-training also includes a focus on weights, doing work like squats, leg presses, RDLs (Romanian deadlifts), and hamstring curls. And she says there’s a lot core work too, fine tuning and developing those tiny stabilizing muscles through the core, ribs, and obliques. This ensures the rower has the strength to perform, but more importantly avoid injury.

And don’t forget your Enell! “Good support is just as important in a rowing class as it is in running or Spin class,” reminded Enell Ambassador Jennifer Sader. “Because your whole body is engaged, your whole body will be moving. You need to bring the rowing handle under your chest, which will be easier if your chest isn’t bouncing all over the place.”

Maybe binge-watching Netflix shows wouldn’t be so bad if you could do it from the seat of a rowing machine?

Earlier this February, an historic event took place at St. Andrews, the legendary home of golf in the United Kingdom. The first female members were admitted to the club otherwise known as the Royal + Ancient Golf Club. For the first time in its 260-year history, seven women, including Princess Anne, accepted honorary memberships, something its members voted to do with an 85 percent majority last fall.

Yes, even in this modern day, in 2015!, women are still excluded from literal boys’ clubs. Sure, people will continue to say this is a sign of how the tide is changing… but is it too much to want to not have to see a changing tide?

The Civil Rights Act passed in 1964, and Title IX passed in 1972. Title IX was a civil rights move that prohibited discrimination — namely gender-based — in educational programs and activities that accepted federal funds. This is what opened up female athletics at the high school level.

It was only three years ago that Augusta National Golf Club in Georgia accepted the first female members of its 80-year history. Former U.S. Secretary of State Condoleezza Rice was amongst the notable first women to join.

Do you also think of golf as a man’s sport? Well we beg you to think again! It requires more physical fitness than you may think, which means golf offers a more legitimate workout than you probably assumed.

Walk, don’t cart. Walking an 18-hole game of golf, over varied terrain, will exceed your 10,000 steps per day goal in a dynamic way. The National Institutes of Health reports an average of 11,948 steps taken during a standard game of golf. It won’t count as a cardio workout, but taking some 2,000 steps beyond your daily goal is still an exceptional physical activity that few Americans take advantage of.

Carry, don’t caddy. If you’ll schlep your own bag of clubs across the course, your round of golf also counts as a weight bearing workout. A fully loaded golf bag can weight 30 to 50 pounds, giving you a great bit of resistance during the walk. Especially if you walk at a brisk pace between holes, the added weight will boost your heart rate for added fitness benefit.

Total body toning. The long walks with a bit of weight resistance will help you (mostly) skip leg day at the gym! You’ll certainly feel the game in your quads, hamstrings, and glutes after a full round. And your upper body will get some deserved attention too (through your biceps, triceps and shoulders), thanks to the swinging motion and carrying the bag. Of course, you’ll engage your core with proper form.

Balance to the core. Great balance also contributes to a strong core, so as you engage those abdominals and lower back — whether you’re walking or swinging — you’ll be able to focus on an otherwise overlooked area of the body. Those honed balance skills will certainly prove their worth in every aspect of your every day life.

Whether you just putter around or keep a running tally of holes-in-one, find your way to the golf course on a regular basis…Gender be damned!

And don’t forget your Enell Lite before you hit the links!

We are so excited to unveil our latest Limited Edition color for ENELL SPORT: Raspberry Zest!

This is the most fashion-forward ENELL yet: a bright raspberry shade with a tangerine trim detail. This is one ENELL you’ll want to show off! Inventory is extremely limited, so order early to secure your size.

Purchase your Raspberry Zest before they’re gone online here or at any of the retailers listed below.

ENELL Retailers stocking Raspberry Zest: Please call ahead to determine availability of your size as this is subject to change.

• California, Sherman Oaks: A Private Affair Of Sherman Oaks
• California, Stockton: Fleet Feet Stockton
• Connecticut, Hartford: Fleet Feet Hartford
• Georgia, Decatur: Fleet Feet Decatur
• Indiana, Fort Wayne: Barbara’s New Beginnings
• Maryland, Annapolis: Fleet Feet Annapolis
• Michigan, Lansing: Front Room
• Montana, Billings: TLC Lingerie
• Montana, Helena: Tread Lightly
• North Dakota, Fargo: The Crystal Corset Bra Boutique
• Oregon, Portland: Just Like a Woman
• South Carolina, Greenville: Breakout Bras
• Tennessee, Murfeesboro: Fleet Feet Murfeesboro
• Texas, Fort Worth: Fort Worth Running Company
• Washington, Olympia: Judy’s Intimate Apparel
• Washington, Seattle: Fleet Feet Seattle
• Washington, Spokane: Fleet Feet Spokane
• Washington, Tacoma: Judy’s Intimate Apparel
• Wisconsin, Appleton: Fleet Feet Fox Valley

Online:

• Bare Necessities
• Breakout Bras
• Cielo Rosa
• HerRoom.com
• Ladies Only Sports
• Title Nine (not in stores)

International:

• Australia: Storm in a D Cup
• Canada: SportsBras.ca
• Finland: Lumingerie
• Germany: Rimdidim
• New Zealand: SportSupport
• UK: Boobydoo
• UK: Less Bounce

Are you excited for Raspberry Zest? 

There’s no question in anyone’s mind that softball is a legitimate sport. But do you know how much of a workout both playing and training can be? If traditional exercise isn’t your jam, softball will take care of all of your body’s physical needs, both on and off the field.

Softball is considered an anaerobic sport, it basically involves a lot of stop-and-start action, as opposed to players staying in constant motion during a soccer match, as Kelly Turner, fitness expert for DietsInReview.com, explained. During an aerobic sport, like soccer, the heart rate stays elevated constantly, while during softball you get bursts of elevation between resting periods.

“Whether you are batting, catching, or pitching, softball is all about quick bursts of speed and agility,” said Turner. The sport requires your total body to play well.

“Producing the power and quickness needed to perform well in softball games requires all of the major muscle groups to work together,” she explained, calling this functional exercise. It’s when the body is called upon to perform real world movements against resistance.

Casey Crozier knows that to be true. The former pitcher for Youngstown State University’s softball team graduated last spring as a legacy, going down as the all-time leader in wins, strikeouts, and innings pitched for her school.

She explained that when she and the team are on the field, they’re using their bodies in every way possible. Split-second agility to throw, make sharp turns, and run are just a few ways softball players use their bodies during a game. “In order to produce first-step quickness, the muscle must stretch before it contracts making plyometric, or jump training, a great way to boost performance,” adds Turner.

Crozier shared some of the ways these players train for wins. At least for her team, they start each morning with a cardio session —which includes swimming or a 1.5-mile jog — and strength training— focusing on body weight exercises that work both lower- and upper-body muscles. This can include squats, pull-ups, and stretching.

For both pitchers and batters, focus on strengthening the legs is key. “Batters use their legs to hit, and pitchers use their legs to generate a lot of power,” explained Crozier. And let’s not forget how sprinting to catch a ball or take a base requires a lot of lower body strength, too.

Last, but not least, is a player’s core. Turner adds that a strong lower body, including the core muscles, are necessary for sprinting, and even diving after a ball. And that, especially is where you need protection beyond what a good workout can provide.

“When girls slide to steal bases or dive to catch, they need breast support,” said Crozier. Don’t forget, Enell likes to play ball, too! Crozier advocates that female players not skimp when it comes to a sports bra. “Your body is in constant movement,” she said. “Having a secure sports bra as you run, bend over, and move in all directions is necessary to be successful on the field.”

“Playing softball will not burn huge amounts of calories, but it will increase the explosiveness of your muscles,” said Turner. If you’re still in school, join your high school or college’s team, either officially or through the many co-ed sport offerings. And those skills will go a little further than, say, your high school flute career. Adult softball leagues are available in nearly every city, through local organizations like the Y or teams through your company. Like we said, if a group fitness class or typical workout scene isn’t quite your scene, a team sport like softball may be just what you need to stay strong and active!

ENELL Founder Renelle Braaten has been named a Montana Ambassadors Entrepreneur of the Year!

Renelle created the ENELL bra to solve her own problem of lack of support on the volleyball court, and since 1993, it has been the premiere sports bra for well-endowed women. Today, ENELL bras are available in 500 retail outlets in the United States, Canada, and 11 other countries.

“Braaten credits her success to three values she holds true in everything she does: creativity, surrounding herself with quality people and always providing the best customer service, Montana Ambassadors said in announcing the award” said the Havre Daily News.

Learn more about this award, and read the ENELL story here.

Congratulations, Renelle!

We’re told there are foods that will boost our metabolism, increase energy, manage heart disease, make us more fertile, and prevent bone loss. And the list goes so much further on. There’s also a body of foods that will, according to research, help prevent or reduce a woman’s risk for breast cancer. Can a food really hone in on a particular body part or manage a niche set of symptoms or metabolic needs?

Not in the way we’d like to think they could. Overall, eating a wholesome diet rich in healthful foods will benefit every ounce of our being from the inside out. And Mary Hartley, RD, MPH, a private practice registered dietitian for more than 30 years, agrees that foods don’t necessarily benefit a single body part.

“What makes a food unique to an organ or disease is that some researcher studied that particular thing and published the results,” she explained. That being said, there are foods that have been linked with fighting breast cancer.

Whether you eat these foods in an effort to stave-off breast cancer and support general breast health, or just want one more good reason to add more of these colorful bites to your plate, here’s a plethora of fresh foods to enjoy.

Peaches & Plums — These “stone fruits” were found to have antioxidant levels on par with the super food blueberries. According to research out of Texas A&M, two types of polyphenols (antioxidants) may fight breast cancer cells while also leaving healthy breast cells intact. Hartley says this is true of “all dark purple fruits [that] provide potent antioxidant activity,” and that it’s true whether you eat them fresh, frozen, or dried.

Walnuts — The anti-inflammatory properties of this nut give it tumor-fighting capabilities. The available research was performed on mice with a human breast cancer, and those who ate two ounces of walnuts daily saw the tumor growth rate inhibited.

Broccoli — A compound within broccoli called sulforaphane stymies breast cancer cells, according to research from the University of Michigan. They admit you’d have to eat a significant amount of broccoli to ingest that level, so researchers suggest getting as much sulforaphane as possible by eating the broccoli raw, steamed, or lightly cooked in stir-fry. When it is boiled, or cooked in harsh conditions, it destroys the compound. Sulforaphane (related to sulfur giving veggies that funky smell) is in other cruciferous (stinky) vegetables like Brussels sprouts and cabbage.

Salmon —Long-term use of fish oil is linked to the most common type of breast cancer, explained Hartley. How to dodge it? With fish oil and vitamin D, “a rare nutrient that enters cancer cells and triggers cell death,” she said. “Salmon happens to be one of the few foods that is high in both vitamin D and fish oil, docosahexaenoic acid (DHA), a omega-3 fat.” To reap all of the vitamin D and fish oil goodness, women should eat about eight ounces of oily fish each week. That can come from salmon, sardines, tuna, or black cod.

Olive Oil — Get more healthy fats here, with the monounsaturated fats (aka MUFAs) found in olive oil and its antioxidants. That combo works to stop malignant cell growth.

Parsley — It’s no longer just a pretty garnish. This flavorful herb (buy Italian parsley!) has a compound called apigenin that boosts the body’s resistance to cancerous tumors. Sprinkle over just about any dish to add subtle, calorie-free flavor.

Beans & Lentils — Beans beans the magical fruit, the more you eat, the more you reduce your risk of breast cancer! It seems that getting all the fiber you need every day can help reduce your risk. Just a half-cup of beans offers 10 grams of fiber, making it easy to reach recommendations! A study from the American Journal of Clinical Nutrition found that for every 10 grams of fiber a woman adds to her diet each diet, she reduces her breast cancer risk by seven percent, explained Hartley.

Sweet Potatoes — Eat more colorfully in general, but especially from the center. Orange and yellow foods are full of carotenoids, which the Journal of National Cancer Institute says will lower the risk of developing breast cancer. So you’re not limited to just sweet potatoes, but carrots and squashes count, too.

Tea — The right brew for boobs is a fresh pot of tea, especially green tea. Polyphenols, the same antioxidant found in stone fruits, is an antioxidant that works hard to reduce urinary estrogen, a carcinogen that promotes breast cancer.

Pomegranates — This beautiful fruit inhibits the spread of hormone-dependent breast cancer by suppressing estrogen and preventing growth of cancer cells. It’s the ellagic acid found in pomegranates that’s key, which you’ll also enjoy in raspberries, strawberries, cranberries, walnuts, and pecans.

Mushrooms — A mushroom a day could keep the doctor away? Research finds that eating fresh mushrooms each day can protect against breast cancer. Women who ingested grams or more of the fungi each day were two-thirds less likely to develop breast cancer. When they had the ‘shrooms and green tea together, the risk was even lower!

Eggs — Gone are the days that eggs are getting a bad rap, especially the yolks. The nutrient choline, which is abundant in egg yolks, maybe have a role in preventing breast cancer, according to a report found in the journal Breast Cancer Research. The choline, coupled with an eggs other essential amino acids, vitamins, and minerals, make this a powerful ally, says Hartley.

Other sources: FoodForBreastCancer.com, EatingWell.com, ABC News

Why do we need a top trends list to remind us how important strength training is? That seems to be the case as not enough of us are doing it, but we’ll take whatever it is that gets people in the weight room!

In their annual report of fitness trend predictions, the ACSM names both body weight training and strength training as popular workouts for 2015. So if you’re part of the 17.5% of women who currently strength train — great job, keep it up!

If you’re part of the overwhelming majority of women who don’t — then it’s time to get lifting. This is not about bulking. This is not about looking ripped. It’s certainly not about stacking your feminine frame with big, bulging man muscles. It’s about overall wellness and health!

“[Strength training is] not about fitness or being buff, it’s not about that anymore. In fact, that’s the last reason to do it,” said Holly Perkins recently at TapGenes.com. The renowned strength and conditioning expert, who is set to launch her Women’s Strength Nation in early 2015, echoed lists found across leading health organizations that suggest vast benefits that are derived from strength training. Breast cancer survivors are aided in their recovery when a strength regimen is introduced. Confidence, self-esteem, and empowerment come from lifting weights. Women experience more stamina, greater flexibility, and more functional movement. And those who strength train regularly (which the CDC says is two days per week) experience an optimized shift in hormones; management or prevention of diabetes, heart disease, and stroke; and a host of other health benefits.

The question isn’t so much “Do you lift?” so much as it is “Why don’t you lift?”.

How exactly do you get started? There in lies one of the greatest barriers of entry in strength training, especially for women. The weight room, with its free weights, machines, and men, is an impossibly intimidating place for women. No different than the first time you went to yoga, went for a run, or tried a Zumba class, all it takes is that one breath of confidence to move forward. 

If you truly are new, or haven’t hit the weights in some time, the best thing for you to do is work with a trainer. They’ll teach you how to use the machines and the weights, and in a circuit that’s meaningful, so that you can return regularly with confidence. This will ensure you prevent injury, but also give you the education you need to manage the workouts on your own.

However, the great part about strength training is that it doesn’t all have to come from a gym’s weight room. The number one trend from the ACSM this year is body weight training, and it provides the same strength benefits without the props.

“Body weight training uses minimal equipment making it more affordable. [It’s] not limited to just push-ups and pull-ups, [and] this trend allows people to get ‘back to the basics’ with fitness,” reported the ACSM.

It’s more affordable, and more accessible, too! Because body weight training doesn’t specifically require machines or weights the way traditional strength training does, you can effectively do it anywhere. The monkey bars at the park – done. Squats, lunges, pull-ups, push-ups, wall sits — all considered body weight training exercises that require nothing but your body and the space to do it. 

“Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders,” declared the ACSM. A well-rounded fitness regimen that you’re going to reap the most benefit from includes cardio (or aerobic) exercise as much as it does strength. Together, your body gets all of the functional movement and beneficial stress it needs.

The CDC recommends that American adults get 150 minutes of moderate-intensity aerobic activity every week, plus two or more days of muscle-strengthening activities. 

In crowd or not, trendy or not, strength training is getting some overdue attention this year. Be sure to listen!

What’s going to make you sweat this year? It’s sure to be your dependable workout, the one you know works for you. It’s great to have that! But what about those days when you aren’t feeling it? If you reach a point where the same ‘ole feels uninspired, we’ve got the fix. That’s what makes fitness so exciting…the infinite ways you can pursue it! Make a note of these 12 exciting, interesting, anything-but-usual workouts. Not only will they re-awaken your interest in being there, but you could find a whole new love affair you didn’t know you were missing!

POUND. It’s being called a “liberating” new workout experience, a group fitness class that has you moving, grooving, and banging around on drumsticks. The club-like group class involves high energy music, free spirit movements, and a focus on strength. You can pound on your own at home with their forthcoming DVD, or take classes at 30+ locations in the U.S. and Canada.

ROWING. You see the machine, we know you do. Now stop ignoring it! If Francis Underwood on House of Cards can make it look good, we know you can make it look better! This intense total body workout gives you everything, working the legs, core, arms, shoulders, and more with each fluid motion, all the while your rate stays elevated. It’s strength and cardio in one.

STAND UP PADDLE BOARDING. Known in its inner circles as SUP, this relatively new sport is a thrill. You’ll need access to a body of water — think hot tourist spots near lakes and oceans — and a little bit of patience. It’s surprising how quickly you can take to this core-engaging sport, and much you’ll love the feel, the view, and the power you feel once you’re up.

HORSEBACK RIDING. Seriously, horseback riding is a legitimate sport and it can provide a legitimate workout. Whether you’re trying to keep a weekend or vacation active, or just wanting to mix things up in your daily routine, a trip to the farm will do your whole body good. It’s way more than just sitting, as you will work your core, balance, legs, thighs, and arms.

BARRE. Hit the barre, and then maybe you can hit that bar, too! There are a number of ways to explore this ballet-inspired workout. BeyondBarre is intense with a cardio, fat-burning approach. Barre3 feels a bit like yoga meets Pilates. Booty Barre introduces resistance with a focus on toning the rear. Cardio Barre uses light weights for a touch of strength training. So look around, there’s a barre that suits your needs.

MEDITATION. You may not being doing much physically, but the silence and stillness of focusing your mind can reap healthful repercussions head to toe, body and soul. Check out of the grind of your usual workouts and use a meditation practice to re-focus, re-center, re-balance.

HIIT. You’re going to see a lot about high intensity interval training this year, and you should definitely join the crowd. Especially for the time-crunched, these fast-blast, 30-minute or less sessions can truly be done anywhere and will give you a total body workout you can feel.

ORANGETHEORY. Interval and strength training combine in this workout some are calling the best in the country! Studio locations are available across the U.S., giving you a trainer-guided, one-hour workout that takes you through treadmills, rowing, and weights. It’s total body strength + cardio that won’t let you down.

SWIMMING. Trade your gym shorts for swim bottoms and take your workout to the water. Your options are truly limitless, but not effortless. Whether mixing it up, recovering from an injury, or trying to stay cool, a workout in the pool can provide strength, cardio, and conditioning for upper and lower body. New offerings include aquatic yoga, spinning, and zumba. You can even take your Enell in a non-chlorine environment.

SKATING. Take it old school and do your workout on wheels. Take the kids to a roller rink or strap-on your old skates and make a few laps around the park. Or blast back to the 90s on a pair of roller blades. Regardless, Harvard says you’re burning nearly as many calories as you would on your usual run! Ice skating counts in that math, too! This sport makes it easy to remember a workout can be fun.

PLAYING That’s right, just go play. Your kids shouldn’t have all the fun at the playground, and you can get some functional fitness out of the quality time spent with them. Body weight training can be done by pulling up on the monkey bars. Cardio is an easy gain when you’re chasing them around. Glutes and legs enjoy the climbing exercises. And pushing them on the swings (or pumping your own legs) takes care of your upper body. So go have fun!

CYCLING. Get back on your bike and go for a ride (or several) this year. Especially for runners, cycling is an excellent way to cross train. If you’re not too big on working out at all, it’s an excellent way to get in some activity. Everyone who cycles torches calories, enjoys total body toning, boosts their energy, and so many more benefits. Just don’t ride without the right gear!

Are you trying any of these this year?