Finding the right sports bra in the perimenopause

Guest post from Sports Bra expert, Rachel Bannantyne

One of the things that can get in the way of creating an exercise habit is comfort and knowing what to wear, and a fundamental piece of kit is the bra you wear!

Rachel kindly agreed to share her insights with us all.

Perimenopause is a time when exercise can be key to relieve some of the physical, emotional and mental symptoms many of us experience. Physical movement is a key piece in the midlife well-being puzzle. Breast pain, size changes and tenderness are common symptoms at this time, and an effective sports bra should be considered vital to women looking to get active in the perimenopause.

The right sports bra will not only prevent discomfort from chafing and excessive breast movement; but also long-term structural damage.

In this article, we will delve into the various styles of sports bras and we will guide you through the considerations when choosing the best sports bra for you during the perimenopause. 

What Style of sports bra is right for yoU?

1. Compression Sports Bras.

Compression sports bras work by pressing the breasts firmly against the chest, reducing movement through squishing. Although not a universal truth, compression sports bras are generally best suited to smaller cups sizes. They are also best for low to medium impact activities, such as yoga, pilates, or cycling. 

Generally if you are suffering from breast pain or tenderness, wearing something constrictive or compressive will result in further discomfort, so probably best avoided. Similarly if you are struggling with hot flashes, having your boobs squeezed together will only add to the sweat and discomfort.

2. Encapsulation Sports Bras.

Encapsulation sports bras use individual cups to support each breast separately, similar to regular bras. This style provides a more natural shape rather than the monoboob of a compression style. They support each breast individually, minimizing both vertical and horizontal movement and the breast separation will reduce sweating and chafing. These bras are a much better option during the perimenopause as they do not compress the breasts.

3. Hybrid Sports Bras.

Hybrid sports bras combine the benefits of both compression and encapsulation styles. They typically have a lighter compression layer to reduce overall breast movement. Underneath this there are individual cups for additional support and shaping. These bras are also worth considering during perimenopause.

Where do I start finding the best sports bra for me?

First thing to remember- you are not buying the bra for anyone else, this is literally all about you. There are so many sports bras available all promising comfort, shape, support- where do you start in narrowing down your search options? You need to think about what is really important to you as an individual. Focus your search around fulfilling those requirements.

1- What level of support do you need? 

Choosing the correct level of support is essential and should the first aspect we should all consider when choosing a sports bra. Breast pain or tenderness will be exacerbated by excessive unsupported movement. A high impact bra will minimise breast movement and thus reduce breast discomfort.

A word of warning, a study* found that 31% of bras marketed as ‘high impact’ did not achieve the required level of breast bounce reduction to achieve that accolade. At KnockerLocker we have a specific sports bra high impact category, these bras we have personally tested and have found to be suitable for high impact activities for all breast sizes.

2- Shoulder strap orientation

Shoulder strap orientation is very much a personal preference. Whilst many of us feel more secure in a racer or crossback style, this can result in shoulder pain if worn for prolonged periods. The arrival of the J hook on straps now gives us the best of both worlds-. This allows us to convert from regular oriented straps to a racer style depending on your preference or workout impact. Freya, Elomi, Panache and Pure Lime all have this option. Have a look at our racerback sports bras.

An aside…

The main reason bra straps dig into shoulders is because women are wearing an under band size too loose. What? 80% of your bra’s support comes from the under band. If it is too loose, to feel more secure, ladies will over tighten the shoulder straps, resulting in the gouging effect on shoulders. 

How do you know if your under band is too loose? First- measure your ribs- pull the tape snug but not constrictively so, the band size you are wearing should be 0-2 inches bigger than your measurement. Any more- you need to go down band size.

Other tricks- does you band rise up as you raise your arms? Is band arching up in the middle at the back? Both signs of a loose under band. Check out our fitting blog article for some nice images and more fit guidance.

3- Underwire or no underwire?!

Underwires add another dimension in terms of structure to a bra. With fluctuating breast size a frequent issue in midlife, underwired sports bras may be ones to avoid. If the bra is not fitting well you can get problems with wires causing discomfort and digging in.

Non wired sports bras are much more forgiving of changing breast size and can, as a result, be a comfier option. Particular favourites include Panache Ultimate non-wired, Runderwear Power and Anita Air Control. These featuring moulded cups that give great breast separation and shape that will keep you looking and feeling great. The Anita air control bra is amazing light weight, so if you are suffering badly with hot flashes this is a lovely cool option.

4- How much??!!

It might seem like an investment, yes. However a quality sports bra that actually does what it claims is worth 5 rubbish ones that will not support you and you will not actually wear.

Women also do not tend to renew their sports bras as often as they should. So it is a piece of kit you may well have with you for a good couple of years. Think of it on a cost per use basis.

So before you baulk at spending £50 or thereabouts on an essential piece of sports kit, remember. It will mean you can exercise in comfort and confidence, and make you feel good about yourself…. Ladies, let me assure you: YOU ARE WORTH IT.

Use LESLEY at checkout at knockerlocker.co.uk to get 15% discount.

The bottom line

Selecting the right sports bra is a crucial step in ensuring comfort, support, and confidence during workouts. Due to breast pain and tenderness, generally an encapsulation or hybrid style is best during perimenopause.

The rest is really up to your personal preference! What is the best sports bra for one lady will not necessarily be the best sports bra for her best friend.

Need a little more guidance as to what might provide great support for your breast size and chosen sport? Please take a minute to read about our unique Power Rating or book in for an online fitting to chat through some options. If your breasts have changed size through your perimenopausal journey, use our bra size calculator to give you a better idea of the size you currently are.

* “How the characteristics of sports bras affect their performance”

Michelle Norris, Tim Blackmore, Brogan Horler, Joanna Wakefield-Scurr. Ergonomics 2021 Mar;64(3):410-425

The 5 Main Benefits of Strength Training in Perimenopause

Strength training is having it’s moment, but why?

Perimenopause, the transitional phase leading up to menopause, can bring about physical and emotional changes. While it's a natural part of life,  there are huge benefits to  creating and maintaining  healthy lifestyle habits  during this time to manage the symptoms effectively and your long term health. 

One key piece of the puzzle is strength training. Often associated with building muscles and improving physical fitness, strength training offers benefits specifically tailored to support women in perimenopause. In this blog, I’ll look five main advantages of incorporating strength training into your routine during this phase.

1. Preserving and Building Lean Muscle Mass:

During perimenopause, declining oestrogen levels contribute to a loss of muscle mass. Strength training is an excellent way to combat this natural process. Engaging in regular strength exercises helps stimulate the growth and maintenance of lean muscle tissue. This boosts overall strength and metabolism. By incorporating weight-bearing exercises such as squats, lunges, and resistance training, women in perimenopause can mitigate muscle loss and maintain a strong, healthy physique.

2. Increasing Bone Density:

As women age, their risk of osteoporosis and bone fractures increases far more than men. The hormonal changes experienced during perimenopause can further accelerate bone loss. However, strength training has been proven to be an effective strategy for improving bone density. Weight-bearing exercises place stress on the bones, prompting them to become denser and stronger over time. By regularly engaging in strength training, women in perimenopause can reduce their risk of osteoporosis and related fractures, enhancing overall bone health.

3. Managing Weight and Body Composition:

Perimenopause often brings about changes in body composition and metabolism, making it easier to gain weight and harder to lose it. Strength training can be a game-changer. Unlike cardiovascular exercises that primarily burn calories during the workout, strength training offers the benefit of increasing your resting metabolic rate. With a higher metabolic rate, you'll burn more calories throughout the day, even while at rest. Additionally, by building lean muscle mass, strength training helps improve body composition, increasing muscle-to-fat ratio. Plus there’s a great boost to self-confidence.

4. Reducing Hot Flashes and Night Sweats:

Hot flashes and night sweats are common symptoms experienced during perimenopause. Engaging in strength training has been found to alleviate these symptoms. Regular exercise helps regulate hormonal levels, reduces stress, and promotes better sleep patterns, leading to a reduction in the frequency and severity of hot flashes and night sweats. Strength training also improves blood circulation, which can help alleviate the discomfort associated with these symptoms.

5. Boosting Mental Health and Emotional Well-being:

You may well have found that your perimenopause experience is not just a physical journey but an emotional one as well. Fluctuating hormones can lead to mood swings, anxiety, and feelings of depression. The good news is that strength training has a profound impact on mental health. Exercise, including strength training, stimulates the release of endorphins, often referred to as "feel-good" hormones. This leads to an improved mood, reduced stress levels, and increased overall emotional well-being. Strength training also provides a sense of accomplishment, boosts self-confidence, and offers a healthy outlet for managing emotional stress.

So, is it worth strength training?

Strength training is an empowering tool for women navigating perimenopause. From preserving muscle mass and improving bone density to managing weight, reducing menopausal symptoms, and enhancing mental health, the benefits are numerous. By incorporating strength exercises into their routine, women in perimenopause can maintain their physical strength, increase resilience, and embrace this new phase of life with confidence and vitality. 

Start small, you don’t have to slog it out in the gym for hours and it doesn’t need to be complicated. Squats, lunges and even a kitchen counter press up are all great places to start.

If you’re local to Long Ashton check out my classes here…or book a 1:1 session online to help you create an at home workout plan to get you started. 

This Girl Can and the Enjoyment Gap

Closing the Enjoyment Gap for Exercise and Movement for women

I had the pleasure of attending a launch event in Bristol for the new This Girl Can campaign to get more women and girls exercising.

Obviously an ambition I can 100% behind.

They had a wonderful, inspirational video, about how we need to close the enjoyment gap.

Fewer women are exercising post Covid than there were before and those that are, don’t enjoy it as much as their male counterparts - whatever they are doing.

Video about the latest This Girl Can Campaign

Key Campaign aims - make exercise social, suitable, self-affirming and safe for women.

And there was a recognition that by creating good habits in women, the impact gets passed down to children too.

There were amazing organisations there sharing their experience - This Mum Runs, Open Minds Active, DWild Fitness, and Jump Start Fitness. - all of whom inspire and engage women in moving their body and supporting mental wellbeing.

I also got to meet some incredible people creating projects and businesses with the same aim as mine - to get more people moving in a positive way that creates long term wellbeing. Funnily enough, no big brands or big gyms represented…just small businesses and grass roots projects.

It also helped me to recognise that through Wild Country Woman fitness classes I’m already on the same page as this campaign!

Social has always been important in my classes

Not just chat, but a community too. We are a diverse range of ages in class but everything has something to share, or not. You get to turn up as you…even on the days when you don’t want to exercise, you can show up and do a little because there’s no ‘beast mode’ or ‘no pain no gain’ in my classes. Just fun, functional, fitness and strength in the outdoors.

Exercise that is suitable for you

My classes are not bootcamps. They are designed to build strength and fitness for the long term, not for overnight body transformation. I have women who have been coming to my lasses for 6 years or more. Sometimes they drop out for a bit, because life takes over, but my intention is that you always leave feeling good about your body and with tools and exercise you can come back to for the long term.

Sometimes clients want more challenge than I bring and I can point them in the direction of fantastic local classes and trainers.

You are always welcome, whatever shape, size or fitness experience

Turn up as you are, and you will be welcome. There are no cliques in my classes. I love watching new participants be made welcome, and joining the gang. Sometimes we go for a coffee after the Friday class, but there’s always time for a quick chat.

Your privacy is respected, as is your emotional wellbeing.

You don’t have to be sociable or join in the chat. My classes and I respect that. I will usually have a 15 minute phone conversation before you join a class, in which I can learn about your physical fitness, injuries and experience AND the kind of person you want to be in class…so that I can support you to be there whatever your emotional weather.

I currently offer classes outdoors in Long Ashton at 6:30am on a Thursday and 9:30am on a Friday, term time only.

If you’d like to find out more follow the button below and drop me a line.

The best way to move your body

We've almost made it through January. How are those resolutions going?

And if you didn't make any, that's great. If you did and you've fallen off the wagon, try this blog post.

If exercising more has been an intention you've wanted to act on but are a bit stuck on what..then let me reassure you that there is no 'perfect' exercise for everyone, but that movement IS good for all of us.

The best way to move your body is the way that you want to move it!

We get to choose how to move. Yes, it could be coming along to one of my exercise classes where I'll help you gain strength and fitness, but it could be a regular walk, or bike ride, dance class, a swim, a pilates or yoga class.

I believe that there should be some joy in movement, if we're going to make it consistent. The joy could be in who you share it with, or the feeling of doing something just for you. It could be in the setting, or in the feeling of getting better at something. It could be in the headspace or the location.

It also varies. When I was teaching my beginner running course I always let those taking part know to expect that at least one run in 10 would feel like a 'bad run'. A slow one, or a hard one, or one where you couldn't get the rhythm right. And I think it's the same for any class, or exercise. Sometimes it's just not the right moment.

You could have had a bad night's sleep, not eaten well, be recovering from a cold or virus, be in the luteal phase of your menstrual cycle, or just be having a low energy day.

I adapt my exercise habits to how I feel, and to my menstrual cycle. In my classes I always say that rest isn't cheating, it's about listening to your body. You are winning if you're listening enough to take it easy when you need to. You are definitely not giving up.

I've got a couple of spaces in my classes from February if you'd like to get in touch, or you can book a 1:1 exercise inspiration session - where I take you through a process to find a way to create an exercise habit to suit you.

Drop me a line if you'd like a chat about either.

From personal trainer to health coach

A whole woman approach to wellbeing

In 2014 I first started working in the fitness industry. Inspired by the amazing Sarah from Fit2Drop I qualified as a gym instructor and then personal trainer.

I started a running group, and a beginner running course. I trained people in their homes and gardens and parks and fields. I started outdoor fitness classes in Long Ashton, Pill, Bristol.

I have worked with 100s of amazing women, getting them started on their fitness or running journeys. It's been a privilege and a joy.

But over the last couple of years I've stepped back a little from the fitness side of my business. Not because I don't still love it, but because I've also qualified as a health coach and an NLP practitioner and want to allow space for that side of my practice. And I have a keen interest in the perimenopause to post menopause transition.

I don't offer personal training any more but often my clients get fitter because they have re-framed what it means to move their bodies and found ways to overcome procrastination and find the motivation to take action.

I'm not a nutritional therapist, but often my clients make dietary changes that support better energy, better digestion and improved overall health.

I'm not a counsellor, but because I offer a safe space for my clients, they often find that they are able to take action to improve their mood and balance and seek out appropriate help with their mental health if they need it.

So, what do I do?

I help you find what works for you.

I listen deeply to your needs. Ask questions. Help you find out what's really bothering you. Help you answer the questions that go round in your head in the middle of the night (is it me or my hormones? why is the house such a tip? should I join a gym or start couch to 5k again? is it time to change my job? how do I get my motivation back? etc etc etc).

I use my education, expertise and deep interest in women's health to help guide you, but you lead the way.

Any actions you take are generated by you. I hold you gently accountable. So that those actions don't feel like a chore, but feel life enhancing.

As a client recently said about working with me. "You get a sort of very supportive, sympathetic wise friend with actually really good practical ideas. She's going to be holding you accountable and giving you really great advice and letting you come to things of your own volition."

Under the umbrella of health coaching I offer 1:1 coaching, corporate wellbeing workshops, workshops and retreat days. I'm also working on a couple of book ideas, so watch this space!

If you'd like to discover more about health coaching and my approach, either drop me a line or sign up to my email list to get a flavour of my approach.

And, of course, you can still join me in the park in Long Ashton on Thursdays and Fridays!

Soggy but happy. We exercise outside whatever the weather!

Celebrating the Lionesses can inspire us whatever our age and level of fitness!

There’s a joy in athletic achievement

I know it's a few weeks ago now, but I'm still feeling that sense of joy and pride in the Lionesses winning the Euro 2022 tournament.

Did it inspire you too?

I loved all the stories of bouncing back - Chloe Kelly coming back from a knee injury to score a winning goal.

I loved all the stories of these women who have loved football their whole lives despite some of the difficulties in getting to train and play.

I loved the sheer athleticism on the pitch and the sportsmanship.

And I loved my kids seeing them play and win. Inspiring future generations, and levelling the playing field when it comes to women's sport.

I could say the same about the amazing performances in the Commonwealth games too.

But sometimes we can allow all these amazing acheivements to put ourselves off exercise, sport or movement...we can say we're too old, or have too many injuries, or not enough time

But the truth is that there's always a place for us to get moving more

...sometimes it just takes time to find the right place.

I'm not sure I'll ever be a footballer, but I could probably improve my tennis skills. I won't be a champion weightlifter but I could get strong enough to lift my own bodyweight. I won't be an olympic swimmer but I could train to swim 5K.

My 81 year old Dad keeps challenging himself to get over 25 miles on the bike a couple of times a week. My Step Mum is back to dominating her golf team after a couple of years of serious illness. My sister runs in masters athletics competitions at a national and European level. My mum does chair-based keep fit and will dance at any opportunity.

Me...well I trained to be a personal trainer aged 39, took part in my first triathlon at 42, and at 46 am supporting the coaching at my daughter's rugby club. All things I would NEVER have imagined even 10 years ago!

There's always something we can do

What will it be for you?

And if I can help you get moving again - perhaps with one of my exercise inspiration sessions, get in touch!

Why strength training is SO important in perimenopause

Feeling strong in perimenopause is good for body AND mind

You may have seen dozens of social media posts about strength training, especially the ones with perfectly toned bodies in tight fitting lycra lifting heavy barbells in a gym. 

I’m here to tell you that YES, strength training in your 40s and 50s is really important. For your bone health, heart health, mental health, brain health, hormone health. 

But you can find your own way. 

It doesn’t have to involve lycra, gyms or barbells. 

But it should be a non negotiable. 

Here are 5 key reasons why strength training supports your symptoms and health in menopause:

1. We start to lose muscle mass from our 30s, and this speeds up with the loss of oestrogen. This has an impact on our metabolism (slowing it down) which is part of the story of changing weight distribution on our bodies. Still beautiful though, even when they change. 

2. Strength training supports our bone health. When muscle pulls on bone it encourages the bone to take up minerals and strengthen at that point. As our oestrogen levels decline this has a negative impact on our bone density - leading to osteoporosis if we don’t take positive action. 

3. Strength training supports our joint health and back health. The more we move, the more we lubricate our joints through movement and the more support we give those joints. Using a progressive strength training programme is essential as our joints can be vulnerable if we lift too heavy too soon. 

4. Strength training even supports our cognition and brain health - leading to some structural and functional changes in the brain -  a study that took place in Sydney showed that it even slowed the progression of alzheimers. See https://www.sydney.edu.au/news-opinion/news/2020/02/11/strength-training-can-help-protect-the-brain-from-degeneration.html

5. Strength training can help reduce hot flashes - now this is true of any regular exercises, but is another important motivator for strength training as part of your exercise plan. 

But what are the alternatives to the scary gym? 

1. Squats and lunges from the comfort of your own home count as strength training, as does pilates and yoga to a certain extent. 

2. Join a community class with a well informed instructor. There are many trainers like me with a special interest in perimenopause and maximizing the power of mid life in a positive way. You can find details on my classes in Long Ashton here. 

3. Gardening is a great form of strength training - plenty of lunges, squats and upper body work with spade and fork. 

4. Join an online community. I love teaching beginner strength classes for Harley Street at Home  - a low cost membership focussed on supporting women’s health in the peri to post menopause transition. I’ve seen women transform their relationship with their bodies, their aches and pains and with the idea of strength training through my work there. 

Maintaining and building strength in mid life doesn’t just benefit our physical health though, it’s empowering and confidence building too.

I love that I’m the one who can lift heavy things off shelves or out of the attic. And I intend to stay that way! 

Creating an exercise habit that lasts

How do we get that elusive 150 minutes of exercise into our lives?

150 minutes seems to be the magic number according to the Chief Medical Officer’s physical activity guidelines.

That’s 5 x 30 minutes of exercise, 10 x 15 minutes or just one long two and half hour session.

But what’s the best way for you to do it?

Well.

My answer is an annoying one. It depends.

I believe we have to find our own way into creating a consistent exercise habit. And that it has a lot to do with joy, fun and our mindset to get us to the start line.

We can take steps to create the habit - book a class, join a gym, sign up to an app, lay out our clothes the night before, find a running buddy etc etc.

But what keeps us going has to be pleasure and joy.

I do an exercise on this in my exercise inspiration sessions. I walk you through your previous history of movement and exercise, explore your goals and intentions and find out what might be in the way.

And find out where you find joy and pleasure in moving your body.

From this we can unearth some simple strategies.

It could be taking a longer way round to walk to work. Signing back up to the Couch to 5K app or signing up to my online beginner runners course. It could be joining a dance class or finding the right you tube videos to follow.

Sometimes you have to start really small. I love the advice in BJ Fogg’s book Tiny Habits, on finding something super small to start with - eg doing one press up in the bathroom, or a squat every time you boil the kettle.

Or, as James Clear suggests on his book Atomic Habits, make it easy, make it satisfying and build in rewards. He also talks about making it small to start with - even 2 minutes done everyday makes a difference.

For some of us everyday is easier than 3 or 5 times a week.

It makes it non negotiable. We can’t put it off until tomorrow.

For others that is too overwhelming. You need to take one step at a time. I talk about creating a maximum number of times and then a minimum viable number. So you could want to do 5 times a week, but you won’t have failed if you do 2 because that’s your minimum viable number.

So much will depend on how you think about it, as well on what gets in the way.

We all have choices we can make everyday. But most of those choices we make are the same ones everyday. Making different choices can feel hard, even scary. Which is why finding pleasure and joy is helpful.

I try and build fun, pleasure and joy into my classes, even if the pleasure is in the conversation, and the joy in the laughter we share.

If you’d like to talk more about finding an exercise habit, drop me a line.

A positive perimenopause

Perimenopause and hormone change CAN be positive.

Especially if you feel empowered, aware and able to support your wellbeing.

I see this as my mission, to support you to understand more so that you feel like you have the power to support your own health.

And here’s a big and important fact. Stress is NOT good for hormone balance. And dreading the perimenopause is going to cause you more stress.

So, a positive approach is good for your hormones.

Every woman is an individual and every woman will experience perimenopause slightly differently. So giving you a long list of symptoms might confuse or depress you.

Understanding the impact of hormones, and hormone change can help you become a detective in your own health.

Ageing can be positive

In a way it is a privilege to age, and to age well is a beautiful thing. And to start thinking about ageing beautifully in your 40s and 50s is a very good plan. And I am NOT talking Botox and facelifts. I am talking strong bones, great posture, resilient internal organs and a healthy brain.

The decline of oestrogen and progesterone in perimenopause make us more vulnerable to heart and bone conditions. BUT that doesn’t have to be a problem. Finding fun and inspiring ways to move, relaxing well, eating beautifully. All these things are enjoyable and can counteract the decline of hormones.

Now is a great time to focus on your health

Hormone change can highlight some aspects of our wellbeing that need some focus. If you find your energy levels changing, your mood fluctuating, your memory slipping, your sleep more disturbed, your joints aching, your temperature fluctuating or digestion stagnating then these are all indicators that you could make some changes to benefit you long term.

Where do you start?

Well, I’ve got just the solution for you. A live online workshop on Thursday 25 February 2021 at 7:30pm. 90 minutes to explore, support and inspire.

Want to find out more? Click the button below.