You can use the form below to vote, or, use the form on the right hand sidebar to vote. But if you’re really in the spirit, you can add this widget to your blog as well. We’ve made it really easy! Just go to your dashboard, choose “Show Advanced Options”, then choose “Sidebar Widgets” from the “Advanced Settings” menu, and finally, drag and drop the “Open Web Awards” widget on to your sidebar.

The rules allow you to vote once a day from now till December 15th, so vote early, vote often, and encourage your friends and family to do the same.

Not only can exercise help you maintain a healthier weight, increase your life expectancy, reduce the risk of serious aliments; but it also helps you maintain a happier attitude, and on Sweat365, helps you build your relationships with other people who like you are living an active lifestyle.

Maybe you’re training for your first half marathon, or marathon. Maybe you’re training to qualify for the Boston Marathon, or maybe your goal is to finish your first 5K. Maybe you’ve decided to take on a triathlon, or maybe you’re training for an Ironman. Maybe you just exercise for you, for your own personal goals. Whether you’re new to fitness or have been active for years, having goals, a support group, and a result to focus on can make a huge difference in achieving your goals. And getting a little free bling for your efforts never hurts!

During the months of November, December, and January, Brooks will be giving away free sports gear to the Sweat365 Members who either run the most miles, burn the most calories, or exercise the most hours each month. It’s easy and free, and all you have to do is Join the group Today!

Good Luck and Run Happy!

From the Mashable site:

Mashable is proud to present the 2nd Annual Open Web Awards, a unique opportunity for the most accomplished websites and services to achieve international recognition across scores of influential blogs.

Last year’s Open Web Awards achieved over 250,000 votes combined between Mashable and our 50 international blog partners. This year we’ve doubled in size: nearly 100 blog partners have signed up from 18 countries, providing unprecedented global coverage for the nominees and winners. You can read more about the timeline, categories, rules, sponsors and blog partners at the Open Web Awards site.

As a member of the Brooks Run Happy Group you can join challenges (for prizes!), easily track your workouts, blog about what makes you Run Happy, and connect with other runners and Brooks enthusiasts. This coming November-January, we’ll be offering monthly prizes of Brooks running shoes and apparel for the most miles run,the most calories burned, and the most hours exercised.

Join The Brooks Run Happy Group at Sweat 365 Today!

Run Happy!

Research indicates that they key to a flatter midsection may be the kind of fats you consume, and not the amount. A recent study from Harvard, took more than a hundred men and women and divided them into two groups. One group ate a low fat diet. The other group at a “moderate-fat” diet, where 20% of their daily calories came from a special kind of fat called Monounsaturated Fat (or MUFA). The results might surprise you:

• The low fat group gained an average of 6lbs over 18 months, and added nearly an inch to their waistline.
• The group that ate more fats, actually lost 9lbs and trimmed off 3 inches from their waistlines.

How can this be? Aren’t we taught that low fat diets are the keys to losing weight? Isn’t that why all those products are sold with “Low Fat” labels? Well, the truth is that a healthy balanced diet should always include some fat in it. But there are so many choices of foods out there, and some have different effects beyond the well understood effects from the macro-nutrient groups of fats, carbs, and protein.In the case of monounsaturated fats, a mainstay in the Mediterranean diet for centuries, these nutrients appear to have the effect of increasing your metabolism. A study published in the Annals of Internal Medicine showed improvement in blood pressure, cholesterol levels, and blood sugar levels for patients eating a Mediterranean diet.

One benefit of MUFAs is that they tend to be fluid fats and therefore have the effect of lubricating arteries as opposed to building up and blocking your arteries like other fats. Another great side effect of foods rich in MUFAs is that they tend to fill you up, take longer to digest, and are a great source of longer lasting energy.Cynthia Saas, M.P.H., R.D., C.S.S.D., and author of the new book “Flat Belly Diet“, points out that Monounsturated fats “…are particularly good for athletic people…” because, “Your arteries are like tunnels that carry oxygen and nutrients to your cells, including your muscles, nervous system, and brain, which are all essential for optimum athletic performance.”

Foods high in Monounsaturated Fats Include:

• Avocado - Yum! Who doesn’t love fresh avocados or guacamole? Avocados are loaded with flavor, and their loaded with MUFAs. You might enjoy them freshly sliced, added to a salad, or on a sandwich, or make them into a healthy guacamole by simply adding lime juice, garlic, and salt to taste. No need to add sour cream or other less healthy fats, just enjoy them as is. Recommended serving: 1/4 cup.
• Seeds and Nuts - Almonds, pecans, pine nuts, sesame seeds, spreads made from these nuts like Tahini or almond butter. We know these foods are packed with energy, but they’re also loaded with healthy fats! Perfect for a quick burst of energy while out on a long bike ride or run. Recommended serving: about a handful.
• Olives - There are so many wonderful choices of different colors, shapes, sizes and best of all flavors of olives. These make for a great snack or appetizer. You can eat them whole or make them into a tapenade or spread, just chop them up, add garlic, some spices to taste and a little bit of olive oil. Recommended serving: 1 table spoon of tapenade or a dozen olives.
• Dark Chocolate - Oh yeah! That’s what I’m talking about. It turns out the bitter and semi sweet chocolate with high cocoa percentage and no milk added is a great source of healthy fats. Recommended serving: 1 oz.
• Oils - Several oils are high in monounsaturated fats. Those include: canola, flaxseed, peanut, safflower, walnut, sunflower, sesame, and olive. Recommended serving: 1 tablespoon.
  

I decided to give it a try and booked an appointment after running the Las Vegas 1/2 Marathon. Prior to leaving Vegas, I took advantage of the Spa at Caesars. The dimly lit pools, saunas, and cold rooms were relaxing. Swim suits were optional and I didn’t have one. I quietly slipped into the pool after hanging up my robe. New age music, along with dim lighting provided a soothing environment. While I was a little uncomfortable at first, I was able to relax.

I thought the Naked Spa at home would be something like Caesars, and wouldn’t be a big deal. I was ready to get naked at the Naked Spa upon my return home.

I wanted to treat myself and recover from a long season of running and racing. I had run 5 half marathons and was feeling the wear and tear on my body. I chose the glowing package, which included a full body scrub, and an anti-aging facial. I arrived at the spa for my treatment and took a tour. I was given a bracelet with a number and instructed to spend at least 30 minutes soaking in the pool. Robes are worn throughout the mineral rooms, hallways and cafe. No clothing is allowed in the pool area.

As I walked into the brightly lit room, I am thinking this is nothing like Caesars! There is no ambiance, no dim lights and soft music. This is like being in a high school locker room.

I strip off my clothes and take a shower. I try to be inconspicuous as I walk buck-naked to the soaking pools. There are women of all shapes and sizes talking and lounging in the pools. They appear to be totally relaxed and uninhibited.

I was determined to keep an open mind, and I realize that being naked in front of a crowd has been a re-occurring nightmare for me.

Maybe, I’m not open-minded after all? There is a tickle in my throat and notice that my nose is getting a little stuffy. I don’t know if it was from the flight the day before or if I had caught a cold. I struggled not to cough.

I sampled the various rooms, but didn’t spend a lot of time in them. I was mostly waiting in the pool area for my number to be called. When it was my turn I was lead by a stout woman with muscular forearms into a curtained off area with a row of massage tables. Naked women were lined up on the tables without any partitions between them, one after another. They were receiving scrub treatments, massages and facials. Attendants are dousing the women with water to rinse off the residue of dead skin and sea salt. Some women are being slathered with lotions and massaged. Others are being wrapped in towels.

I laid down on the table in my birthday suit and closed my eyes. I felt like a piece of sushi laid out on the table, totally exposed. Soon I was receiving the scrub of my life. The attendant wore loo-fa mitts and rubbed 99% of my body almost raw. She scrubbed me like my mama hadn’t even scrubbed me as a baby. Every now and then I would open my eyes, only to see someone else receiving the same treatment.

I don’t know, I guess I’m a prude. I like privacy and I don’t want to see someone’s naked butt on the table next to me or at least not that close.

The attendant kept asking “Are you okay?” She must’ve noticed tension in my body as she moved me onto my side to scrub my armpits. I looked down to see all the dead skin that came off my body. The next step was a few minutes in the sauna and a ritualistic pouring of mineral water over my newly exfoliated skin.

Then I went back to the tables for a moisture massage and a facial. I laid down on my back while what appeared to be an avocado salad was piled high on my face, like a tower of guacamole. The stuff was so thick and heavy that I had trouble breathing. I thought I would sneeze or cough any moment and my salad would be all over the place. Again the attendant asked, “Are you okay?” as she placed cucumber slices over my eyes. I’m thinking no, I’m not okay. I’m about to lose it. Miraculously, I got through my facial without blowing salad throughout the spa.

Afterwards, I put my clothes back on and my skin felt amazing. The service at the Naked Spa is thorough even if it isn’t swanky. You can’t beat their prices for spa treatments. If you are comfortable in your own skin and don’t mind sharing space, it’s worth it.

However, I prefer dim lights, privacy, a little ambiance even if it costs more.

Fortunately for both of them, they had each had some experience in dealing with side stitches, and so they had their own techniques to work through the pain. But it got me thinking, why do we get side stitches?

Side stitches, which are technically referred to as exercise related transient abdominal pain (ETAP), are a sharp pain radiating from the lower part of your ribcage. Sometimes simply called a stitch, a side sticker, runner’s sideache, or a side cramp, most people find that side stitches occur on the right side of their body, but others may experience them on the left side, or both sides of their body. I know that for my, if I get a side stitch it will often occur on my left side. Exactly placement of the pain will also differ for each person, which gives us some possible insight into what causes side stitches.

Side stitches are often associated with running, however, some athletes complain about them during swimming, jumping, equestrian sports, or other sports that involve a great deal of vertical movements (did someone say camel races?) . They rarely occur in sports like cycling. One theory behind the cause of side stitches is that the internal organs (liver, stomach, intestines) are pulling on the diaphragm and ligaments in the abdominal region. Some people report the pain radiating from closer to their back near the tip of the shoulder blade. Since this area is a referred site for the diaphragm, it supports the theory that the pain is related to actual effects on the diaphragm.

“Great, but…” you say, “How do I prevent a side stitch?”

Well, the list of prevention techniques tend to revolve around the following recommendations for strengthening your abdominal muscles and reducing the effect of sudden impacts. But let’s take a closer look at more specific suggestions.

• Don’t eat before a run. - There are many good reasons to avoid eating right before a run. But as it relates to side stitches, the basic theory goes something like: if you just ate, your stomach will be filled with food, and fluids to digest that food. This extra weight exacerbates the impact of the downward force of the exercise and increases the probability of pulling the diaphragm. So next time, avoid eating before your run.
• Don’t exercise beyond your fitness level. - This could mean keep your pace at an appropriate level, or avoid running when you’re already fatigued. It follows that as your abdominal muscles become more conditioned to running, they will be less likely to become stressed, and you’ll avoid side cramps. You could also take this advice to support the recommendation of doing core and abdominal strengthening workouts to improve your running fitness.
• Change your breathing. - This suggestion comes from the idea that your diaphragm is a hard working muscle that controls your breathing, and while you’re internal organs are bouncing up and down as you run, you’re putting more stress on that already hard working muscle. If you hit the ground with downward force right as your diaphragm is at it’s highest and tightest position (as you exhale) then you’re further increasing the probability of this pulling action causing pain. So change your stride, pace, cadence, or breathing rhythm.

I’m reminded of the old joke, about the guy who goes to his doctor and complains about a pain when he does his favorite activity, to which the doctor replies “Don’t do that.” For those of us who’ve been bitten by the fitness bug, we can’t just turn off our desire to go out and exercise. So if you suffer from side stitches, don’t despair, and don’t… “Don’t do that.” Instead, take these simple preventative measures, and work on improving your core strength as you increase your running fitness.

Brooks is a leading running company that designs and markets a line of high-performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is dedicated to inspiring people to run and be active. Sweat365 is dedicated to supporting your everyday fitness, no matter what your level and no matter what your goals.  At Sweat365, we are honored to work with a partner like Brooks that shares a common vision of inspiring people to reach their fitness goals.

Sweat365 will be powering the social media platform for Brooks. In addition to providing Brooks with a fully hosted state of the art social media publishing platform and access to a growing community of everyday athletes, over the next several months we will work closely with Brooks to deliver several exciting new programs for them to engage with their customers using the Sweat365 platform. Stay tuned for more.

In the mean time, please check out the new Brooks Blog at http://talk.brooksrunning.com.

How soon can you return to exercise? That depends. Most experts agree that you can begin walking at an easy 3.0 mph soon after giving birth. However, it’s best to wait until after your six week check up before beginning a strenuous exercise program. If you had a c-section the recovery time is longer.

It’s important to keep in mind that your body has been through a life changing event. It will take time for you to look and feel like your old self again. The uterus has to shrink back to it’s normal size. Abdominal muscles have been separated need to return to their former shape. Hormones levels have caused muscles and ligaments to relax and make room for your baby will return to their normal pre-pregnancy state.

Tips:

• Avoid competitive or rigorous exercise until you are cleared by your doctor. This usually takes about 6 weeks for most people.
• Begin slowly. Make sure that you include a 5-10 minute warm up and cool down period.
• Keep it low impact. Avoid super hard surfaces like concrete.
• Avoid quick directional changes. It may take a while for balance to return.
• Wear a supportive bra. Larger breasts need additional support.
• Strengthen abs and back

Two recommended exercises for new moms are kegels and pelvic tilts. Squeeze the muscles of your pelvis (the muscles you use to stop urinating). Hold for a count of 3. Relax for 3 counts and then repeat as many times as you are able. Pelvic floor exercises, like most exercises, should be a lifelong practice but it takes about 8 weeks of doing the exercises to notice improvement in urinary control.

The pelvic tilt is done lying down with feet flat on the floor and knees bent. Buttocks and abdominal muscles are tightened while the back is pressed flat against the floor. The position is maintained for 10 seconds and released. Do 10 - 12 repetitions.

Once you’ve been cleared for exercise. You can begin by exercising 3 times per week. Walking is good way to start. You will want to avoid overexertion. Make sure to stay hydrated and listen to your body.

Warning Signs To Stop:

• Pain
• Increased bleeding
• Dizziness
• Shortness of breath
• Heart palpitations
• Faintness
• Difficulty walking

Remember the time from conception to delivery is 40 weeks. The average woman gains between 20 to 35 lbs during pregnancy. The first 18 to 20 come off fairly easily. It may take time to shed the last few pounds. Gradually increase the duration of exercise. After a few weeks you’ll be able to add an extra day. Be patient and consistent as you return to fitness.

Why do women wear shirts that expose their midriff?  Why do they wear pants that are so tight that their flesh comes over the top?  “Muffin-top” is a generally pejorative, slang term used to describe the phenomenon of overhanging flesh when it spills over the waistline of trousers or skirt in a manner that resembles the top of a muffin spilling over its paper casing. This generally occurs when an individual wears low-rise, hip-hugger pants, or midriff-baring tops that are too small.

In November 2007 the BBC website published an article entitled “Is this the end of the muffin top?” in which they described a fashion trend for high-waisted shorts, trousers and mini skirts, which they believed would prevent the appearance of muffin tops. However, Laura Craik, fashion editor for London’s Evening Standard said that she didn’t think it spelled the end of the muffin top, but that “perhaps they will be in retreat for a while.”

An additional derivation is “Split Top Muffin” to describe seeing the “muffin-top” from behind with the jeans so low as to expose the top of the gluteal cleft.

In an episode of the NBC Sit-Com 30 Rock, Jenna Maroney records a song called “Muffin Top”, which becomes a chart-topper in Israel and Belgium. Although no one in the US appears to have heard of the song, Jenna is permitted to perform it on stage, which plays over the episode’s end credits.

You don’t really want a Muffin Top, do you?

Now that we know what muffin tops are and what they look like. We can finally address the problem.  Even though “It’s the best part of a muffin,” I think most women want to avoid this look.  The “Split Top Muffin.” is a definite fashion faux pas.

Here are my top 5 Ways To Avoid The Muffin Top

1. Stop wearing super low rise jeans. Leave these to the teenagers. No one wants to see bulging flesh coming out of your jeans.
2. Stop wearing midriff shirts. There shouldn’t be a gap of skin between your pants and your shirt, especially if you are over 30 years old.
3. Cardio. Engage in aerobic activity 20 - 60 minutes on most days of the week. Muffin Tops are caused from excess bodyfat. While all of us have some natural curves, there is no reason to have flesh spilling outside your pants.
4. Strength Train. Engage in resistance training 2-3 times per week. Do 1-2 sets, 8-12 exercises for all major muscle groups. Keep the repetitions between 8-15 to increase lean body mass. Increasing lean body mass speeds up your metabolism so you burn more calories.
5. Eat Healthy. A lowfat diet that is high in fiber, low in saturated fats will help you avoid Muffin Top. Also don’t forget to drink plenty of water. A good rule is half your body weight in ounces.

I hope this fashion trend will soon end. I am tired of trying to find pants that fit.  The other challenge is finding underwear to wear with these lowrise pants.  Not all fashion trends work for everyone.  Don’t be tempted to wear something because it’s “In Style”.  Wear what looks good on you and you won’t regret it.

Sources:

Wikipedia, Muffin Tops
Is This The End Of The Muffin Top? By Denise Winterman
YouTube, Lifesaver Muffin Top Commercial