The best sports bra for your breasts

Get the right sports bra fit

If you’re the type of woman who thinks wearing two bras will "make do," then think again! No matter what size you are, there are supportive sports bras out there for you. Here are tips from Fiona Lipshaw of online personal bra shop Brayola.com to find the right sports bra for your breasts.

Understanding why you need a sports bra

First of all, it feels better to have support for your breasts when exercising,- no matter what your breast size. Another reason wearing a sports bra is important is because it will keep your breasts looking their best. "When you are constantly moving, during any form of exercise, your breast ligaments can slowly break down, causing your breasts to sag over time," explains Lipshaw. "If you wear the correct sports bra, you can help minimize the sagging."

Getting the size right

With all the different types of sports bras available on the market, finding the right sports bra can seem daunting to impossible, especially if you have large breasts. "Women with larger breasts get scared that they are not going to get enough support, so they go down a few sizes," says Lipshaw. If you fall into this category, ask yourself: Is this bra really comfortable? Chances are, you may feel like your breasts are supported but the rest of your upper body is suffering. "If your sports bra is the wrong size, you end up with problems, like chafing, back and shoulder pain, and sore breasts," she adds. It is important to remember that every brand uses slightly different measurements, so you may be one size in one brand and a completely different size in another. The key is finding the right size and the right style.

Choosing the right sports bra style

Sports bras, like other bras, come in many styles. It’s up to you (and your breasts) to know which one is going to provide the most support for your shape. Lipshaw recommends the following sports bras based on need and size.

Compression for A-B cup

"The best type of bra for the smaller breasts is one that has a high compression -- one that flattens your breasts to the chest and that you typically pull over your head," Lipshaw explains. "Being smaller-chested, you can find compression sports bras that also come with cups and padding to give a little extra boost and shape."

Recommendation: Nike High Impact Shape Wire-Free Sports BraEncapsulation for C-DD cup

If you wear a cup size C to DD, consider wearing an encapsulation sports bra, which eliminates bounce, says Lipshaw. "Encapsulation sports bras separate each breast and puts each -- and supports each -- in individual cups," she adds.

Recommendation: Lululemon Ta Ta Tamer iiCompression & encapsulation for larger than DDD cup

"If you have anything bigger than DDD, then you should find a sports bra that offers compression and encapsulation to give you extra support," Lipshaw recommends. "Your breasts get separated and encapsulated while being compressed." She also suggests bras that have thick straps so they help distribute the weight of the breasts to reduce strain and shoulder fatigue.

Recommendation: Enell Sports Bra

Take care of your sports bra

Sports bras aren't cheap and they will not offer optimum support for your breasts during exercise if they are worn out. To extend the life of your sports bra, Lipshaw recommends taking extra care to preserve them. "The majority of sports bras are made up of elastic or spandex; these materials actually break down in heat," she explains. "So hand wash them in warm water and detergent and you will see your sports bra lasting a lot longer."

Wear and replacement

Still wearing that same sports bra you got a few years ago? If you're nodding your head, it's time to go sports bra shopping. "You should look at replacing your sports bra at least every six to nine months, depending on how often you wear it," says Lipshaw. "Also, keep in mind that your breasts change size, especially if you lose weight. So as soon as your bra doesn’t feel supportive, it’s time to change."

More health and fitness tips

Back exercises to support your breasts
5 Ways to spice up your workout
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Attitude is the key to managing your weight

Adam Levine once claimed it wasn’t all "rainbows and butterflies," but a recent study by Special K may prove everyone’s favorite outspoken pop star wrong.

The power of positive thinking — on your size

As it turns out, how you think about your weight may play a key role in your success in losing and managing it.

Everyone’s probably familiar with the Special K weight loss commercials. They make weight loss sound so achievable and fun! It's kind of hard not to think, though, "Of course those girls look happy! They’re beautiful models who just landed a major TV campaign for one of the biggest brands on the planet!"

Well, the folks at Special K decided to put their research money where their mouths are (or rather, where our mouths are). They recently commissioned a study on positivity and weight management, and it turns out that being as thin as one of those models may be as simple as adopting their winning attitudes.

Study methodology

For the study, conducted by independent research firm Edelman Berland, they interviewed more than 1,000 women who described themselves as “weight conscious” to find out just what they think about their success or failure. The results were more than intriguing.

The power of positive thinking

About half the study participants were described as positive weight managers. These women are more likely to meet their weight loss goals and were 25 percent more likely to keep the weight off. Only one of every five of positive thinkers reported they had a hard time getting back on track after a slip in their diet plans.

Behavioral differences of positive thinkers

The differences don’t stop at attitude, though. Women who think positively about their weight management were more likely to stop conversations that cast their (or other’s) bodies in a negative light. You know that friend you have who changes the subject every time you bring up Christina Aguilera’s weight gain? That’s her. That’s because she’s three times more likely to rely on a friend for support and doesn’t need your negativity bringing her down.

On the other hand, here’s a list of the things the Negative Nellies tend to have issues with on their diets:

Lack of self-controlWeight loss plateauLimited food optionsLack of motivationLow-calorie/diet foods that don’t taste goodPortion controlBoredomLack of support

Some of those you just can’t help, but, wow, that’s a long list! We’d be willing to bet that a little further research would show the negative gals also have trouble taking responsibility for the things they can control, too. After all, if you fail or screw up, it’s hard to get back on track if you’re either ignoring the reality or beating yourself up for one little failure.

You can become one of those positive thinkers

I’m going to go ahead and break the “fourth wall” here and give it to you straight. I used to be one of those negative girls. No, I’m not a model now (I’m 5 feet tall, so that’s never going to happen), but I know from experience how that “Aha!” moment can change your thinking — and just how quickly the weight comes off when you stop feeling sorry for yourself, start eating well and get into a set exercise routine (which not only amps up those feel-good endorphins, but makes you feel better about yourself because you’re doing something about it).

How do you become one of those girls? Dr. Wendy Bazilian, an author, registered dietician and the nutrition advisor at Golden Door Fitness Resort and Spa in Escondido, California, has some tips, and SheKnows is issuing a challenge for you to follow them! Here's what she said.

"Every time you are about to say something negative about your body or weight, turn it around and make a positive statement. For example, swap the word 'gain' for 'lose,' 'fit' for 'fat,' 'strong' for 'weak,' 'can' for 'can’t.' Reinforcing positive thinking about weight management, through building this habit over time, might help you reach your weight management goals.

"Replace negative talk with positive talk — and banish altogether the ‘fat talk.’ Find a friend that you can support and who can support you, too! When you find yourself saying something negative about yourself, stop and turn it into a positive. And when your friend does the same, help her put on the stops. When you say something positive, high-five and celebrate in small ways together. Active practice at a positive attitude and positive talk may help you reach your weight management goals. Plus, you’ll find it’s fun... in fact, it’s contagious!

"Every time you are about to say something negative about your body or weight, turn it around and make a positive statement."

"Positivity takes practice — make it your practice to [make] positive statements about yourself. If a negative word comes into your mind, try to find its opposite, even if you have to look in the thesaurus at the antonym! Be bold and write positive words on sticky notes or even in inexpensive lipstick on your mirror if you dare. It takes practice to turn the negative body talk into positive. Pull out all the stops and know that small steps forward are all mini-successes. Celebrate the small successes and you may even find you hit your weight management goals with a smile throughout the journey, not just at the finish line.

"At the end of each day, write down at least three things you did well for the day toward healthy living. No matter how tough the day can be, you can always find three actions that were life- and health-affirming, no matter how small. Keep them in a positive journal and you’ll see them accumulate rapidly over time... and you may see other positive gains toward your weight management and strength goals over time."

Tell us

So, can you take the challenge? How will you put the good doctor's tips into practice? Tell us in the comments below.

More weight management tips

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12 Creative grilled cheese sandwich recipes

The American
classic redefined

Whether it's lunchtime, dinnertime or you're in need of a
bedtime snack, one of these melty sammies is sure to fit the bill.

Grilled cheese sandwiches are all the rage, and we have a variety of sweet and savory alike.

Check out this gallery of 20 grilled cheese sandwiches>>

1Avocado, white cheddar & tomato grilled cheese

Easy as 1-2-3: Avocado + white cheddar +  tomato = gooey deliciousness.

Get the recipe >>2White pizza grilled cheese

If you are an avid pizza lover, this grilled cheese is right up your alley! Switch it up with an Italian white pizza twist, deep-fried and drizzled with olive oil.

Get the recipe >>3Sloppy Joe grilled cheese

What if you combined a sloppy Joe with a grilled cheese? Well, here you have it. A savory melted grilled cheese with a saucy, tangy finish.

Get the recipe >>4Roast beef and caramelized onion grilled cheese

Mouthwatering roast beef and caramelized onions are smothered with creamy cheese to melt your heart.

Get the recipe >>5Ultimate nacho grilled cheese

Ay carumba! This sandwich brings an incredible fusion of cheesy nachos and classic American grilled cheese all in one sitting.

Get the recipe >>6Jalapeño popper grilled cheese

If you are looking for one of the creamiest and cheesiest grilled cheeses out there, here is one to give you that gooey cheese melt with a little kick of jalapeño peppers.

Get the recipe >>7Spinach artichoke dip grilled cheese sandwich

What could be better than grilled cheese and football on a warm Sunday afternoon? Saving the world one bite at a time. Winning.

Get the recipe >>8Bacon mac and cheese sandwich

Bacon? Check. Mac and cheese. Check. Our work here is done.

Get the recipe >>9Brie, raspberry and chocolate grilled cheese

Grilled cheese for dessert? Indulge in this trio of rich raspberries, dark luscious chocolate and creamy Brie layered between two slices of warm butter-toasted bread.

Get the recipe >>10Biscoff and banana grilled cheese

Try this heavenly honey, Biscoff, cream cheese and caramelized banana sandwich that will put you on cloud nine.

Get the recipe >>11Hawaiian grilled cheese sandwich recipe

Pizza isn't the only food that can get a Hawaiian makeover. Try this tasty Hawaiian spin on a grilled cheese with sweet pineapple and shaved ham.

Get the recipe >>12Smoked Gouda, ham and apple grilled cheese

Fill up with sweet crisp apples and country-smoked ham melted with a velvety Gouda cheese.

Get the recipe >>More grilled cheese recipes

Grilled cheese rolls
Spinach, goat cheese and avocado grilled cheese
3 Grilled cheese sandwich recipes

Tuna, salmon and swordfish skewers

Three Kinds Of
Fish On A StickEnjoy different kinds of fish and vegetables grilled on a stick. It's healthy, simple and it's dinner!

Three diverse kinds of fish sandwiched by oranges, fennel, bay leaves and tomatoes make these fish and vegetable skewers an enjoyable treat with a multitude of flavors. A quick marinade of soy sauce, lime, ginger and sesame seeds gives a hint of surprise.

Tuna, salmon and swordfish skewers recipe

Yields 6 skewers

Ingredients:1 thick slice (about 8 ounces) swordfish1 thick slice (about 8 ounces) tuna1 thick slice (about 8 ounces) salmon12 cherry tomatoes1 fennel1 orange18 bay leavesSalt & pepper1/4 cup soy sauce1 lime, juiced1 thumb-sized piece of ginger, peeled and grated or finely chopped1 tablespoon toasted sesame seeds6 skewers (soaked in water a few minutes before using if skewers are made of wood)Directions:

Divide each kind of fish into 6 slices. Divide fennel into 6 parts. Slice orange into 6 wedges with skin on.In a small bowl, mix soy sauce, ginger, lime juice, pepper and sesame seeds. Set aside.In a bigger bowl, marinade fish with the soy sauce mixture. Let it stand for at least 15 minutes.On every skewer, insert a slice of each kind of fish alternating with a slice of fennel, orange, a couple of tomatoes and bay leaves.Grill on an oven-top griddle or on the fire until cooked through.Serve hot.

More fish recipes

Grilled fish recipes
Italian-style baked fish with Parmesan
Caribbean coconut fish with tropical salsa

3 Beer cocktails for Father’s Day

Manly cocktails for Dad

This Father's Day let dad have the day off and make him a drink he'll love. No cutesy umbrellas here… only manly beer cocktails.

These classic cocktails with a twist are the perfect Father's Day refreshments, each with dad's favorite beverage — beer! With these recipes that will take you from morning to dessert, Father's Day has never been so much fun... for you or dad!

Chocolate stout martini

Yields 1

Ingredients:6 ounces chocolate stout1 ounce vanilla vodka1/2 ounce creamDirections:

Lightly stir all ingredients together.Serve in a chilled martini glass.

Spicy beer bloody mary

Yields 1

Ingredients:4 slices pickled jalapeño1 ounce vodka2 ounces bloody mary mix6 ounces lagerDirections:

Muddle vodka and jalapeño slices together well. Strain vodka into a glass. (Discard muddled jalapeño.)Add remaining ingredients to vodka and stir lightly.Top glass with ice. Serve immediately.

Whiskey beer sour

Yields 1

Ingredients:1 lemon wedge1/4 cup lemonade1 ounce whiskey8 ounces amber aleDirections:

Squeeze lemon wedge into glass.Lightly mix lemonade, whiskey and beer together in glass.Serve immediately.

More Father's Day recipes

Father's Day grilling recipes
Bobby Flay recipes for Father's Day
Father's Day dessert recipes

Sunday Dinner Blue cheese BLT wraps

Wrap Up Dinner! Wondering what to make with the summer's bounty of tomatoes and lettuce? An easy option for a Sunday dinner is blue cheese BLT wraps. You'll get the traditional taste of a classic sandwich, rolled up in a tortilla!

Use the season's bounty

The summer season is the perfect time for fresh fruit and veggies. Lettuce and tomatoes are two favorites that taste terrific in sandwiches, too. If you're looking for an easy, fun way to use up your summer veggies for Sunday dinner, consider this recipe for blue cheese BLT wraps.

Use your tomatoes in this recipe for Greek-style steak and tomato salad >>Many options for a classic

Did you know that the BLT is the second most popular sandwich? What could be better for Sunday dinner with the family! These sandwiches are perfect whether you use Romaine, iceberg or arugula as your lettuce, and pork, turkey or veggie bacon options. Add blue cheese dressing instead of mayo, and roll the ingredients up in a tortilla for a fun way to serve an old favorite! Add some potato salad and fruit and you have a summer meal the whole family will enjoy.

Check out this recipe for Cobb salad >> Blue cheese BLT wraps

Serves 4

Ingredients:4 (8 inch) whole-wheat tortillas10 strips cooked bacon, crumbled2 to 2-1/2 cups lettuce of your choice, washed, dried and torn into bite-sized pieces2 large tomatoes, diced1/4 cup blue cheese dressingDirections:

Spread about one tablespoon of the blue cheese dressing on each tortilla.Layer your ingredients over each tortilla: lettuce, bacon and tomato.Roll each tortilla carefully and as tightly as possible. Cut in half and secure with toothpicks, if necessary.Serve with a side of potato salad and fruit.

Wrap up Sunday dinner with a classic!

More Sunday Dinner recipes to try

Whole-wheat pasta with grilled vegetables and sausage
Roasted corn, black bean and avocado quesadillas
Mediterranean tuna salad in radicchio bowls

The anti-dieting menu

For anti-dieting, think balance. There's no need to starve yourself to lose weight when you eat in moderation. These tips will leave you with a full tummy but a smaller waistline.

Diets are tricky and
not always worth it

Train your brain to eat these foods and jump off the dieting train. When you have a workout plan, a healthy mind-set and allow yourself to eat whatever you want in moderation, you can give up dieting, forever! A healthy lifestyle is all about balance.

Compromise, don't deprive

Breaking old habits is hard to do. But when you get into the groove and routine of things, you can retrain your brain to reach for something healthy instead of a handful of potato chips. Dieting is not necessary as it often sets you up to fail. Deprivation is no fun. Tell yourself that you absolutely cannot have a glass of wine for a week and what is the first thing your taste buds want? A glass of wine. Forbid yourself from having a cookie, and suddenly all you can think about is cookies! Remove the words "forbidden" and "deprive" from your food vocabulary. If you really, really, really want a brownie sundae, have it. But don't order an appetizer AND a frozen cocktail for GNO Friday. Think, balance.

Portion control is key

"Everything in moderation" is a wonderful saying for a reason. If you practice portion control, maintain a healthy everyday "diet" and exercise, there is really no reason why you cannot eat whatever you want, within reason. Of course this does not mean that at lunch you should eat a greasy cheeseburger and an extra-large order of fries because you were on the treadmill this morning. In fact, once you "retrain" your brain, you will find yourself wanting to eat even more healthily.

Change your plate size for a while. Instead of using large dinner plates, consider using salad plates for your dinners. This will help you think about portion control. Fill at least half of your plate with vegetables. The other fourth can be a carbohydrate like pasta or rice and then the other fourth needs to be your protein. Balance. Plan healthy meals, all day, every day.

What to eat?

If you are not a big breakfast eater, try to have at least something. Try to eat something like oatmeal with fruit or make a protein drink. A smoothie/protein drink in the morning can consist of 1/4 cup of low-fat Greek yogurt, 2 cups soy milk (or almond milk or low-fat milk), a frozen banana and a handful of spinach. (The spinach has no taste, and it is so healthy for you!) Mid-morning when you start getting hungry, grab an apple, cut it and dip each quarter in some peanut butter or almond butter. Have a sandwich bag with 1/2 cup of almonds to nibble on when you want something with a "crunch." Invest in an insulated lunch bag so you can pack a smart lunch (or keep the following in the refrigerator). For lunch, have 1 cup of mixed berries (strawberries, raspberries, blueberries) and 1 cup of low-fat or fat-free yogurt and half of a turkey sandwich with avocado spread on both sides of the bread, arugula or spinach and a tomato, if desired, on whole grain bread. Balance.

Check out these surprising foods packed with protein >>

A mid-afternoon snack should be something healthy. Think vegetables and hummus or fat-free ranch dip. Have a banana and 1 tablespoon of Nutella instead of running to the vending machine for a candy bar. Think of that word, "balance" again. For dinner, have grilled or roasted chicken breast, and slice up half of the chicken breast for tomorrow's lunch. The next day, lunch should consist of a spinach salad and the leftover chicken. Cut up watermelon to put on your salad. It also acts as a "dressing," which saves on calories but flavors your salad.

Keep drinking, but drink water

Staying hydrated with water should not just be something you think of when "dieting." Water should be an all-day, everyday habit. Slice lemons, limes and oranges very thin and add them to a pitcher of water. Keep that in your refrigerator and drink it all day. If you are away from home, keep lemons, limes and oranges and a knife with you to cut them. Squeeze the citrus into your water and drink the "fruit" water instead of a soda. As the weather warms up, keep fresh fruit in the freezer as "fruit won't dilute." Place frozen strawberries, raspberries and watermelon in your water, and add a bit of freshly-squeezed lime juice. For a "treat," have some chocolate soy milk or almond milk. Want a handful of chocolate chips? Have them. Remember, there's no forbidding or depriving on the "anti-dieting" menu.

In addition to the healthy food options, remember to maintain a healthy lifestyle by working out and doing yoga. A healthy eating lifestyle contributes to a balanced lifestyle, which allows for more "splurges" every now and then and kicks that "anti-dieting menu" into high gear!

More on healthy eating

7 Simple ways to maintain a healthy weight
6 Healthy eating myths debunked
Good food for great sex

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