Dragonwing Blog

"Somebody call Triple A! We need a crane to help Emma pull out her wedgie!" - My Coach (I kid you not, he said this)

Both 8 year old me and 14 year old me could have used some Dragonwing compression shorts to avoid these wedgies

Courage is the mastery of fear--not the absence of fear.

March is National Nutrition Month and we’d like to share tips on good nutrition for girl athletes.  Balance is key. It is important to include lean protein, nutrient rich carbohydrates (whole grain, non GMO if possible), low-fat dairy, fruits, and vegetables in an athlete’s diet. It is essential to be properly hydrated, so drink your water throughout the day! Some folks say 1/2 your body weight in ounces – shoot for at least eight glasses.

To prep for a game, start out with a hearty breakfast rich in carbohydrates to keep your energy up, move on to a balanced lunch containing protein vegi, carbohydrate combination, spread out protein consumption throughout the day, try to avoid bad fatty foods (eat the good ones like avocado), and eat your last meal two to three hours before game time to be sure you have digested it. For our recommendations for post-game recovery foods check out our guide here!

Join the conversation and leave us a comment on what food routine works for you

There have been many articles and efforts to improve safety on the soccer field for women and girls. As an update to our posts of six years ago, I provide new information on prevention and training alternatives from Cindy Parlow Cone and Excelle.com

Our original articles are here:

https://www.sideline-chatter.com/dont-be-fooled-by-common-misconceptions-about-concussions/

https://www.sideline-chatter.com/a-great-article-on-concussions-from-taylor-twellman/

https://www.sideline-chatter.com/recovering-from-a-climbing-concussion/

and new information can be found here:

http://www.excellesports.com/news/womens-soccer-concussion-protocol-nwsl/

Check out these excellent video on the what Cindy Parlow Cone's experience learning to head the ball at 18 -and still being a World Cup Champ and Olympian!

http://bit.ly/2t0FV3P

http://bit.ly/2u5o9MP

There's no arguing the fitness benefits for girls playing sports -- but does it really increase their likelihood of success later in life? Athletics teach values that go far beyond the court or field: cooperation, determination, discipline, and how to succeed under pressure. 

As more women enter the C-Suite, it's notable how many laid the foundation for their success playing competitive sports early in life.

Corie Barry spent much of her career with Best Buy, having served as Chief Financial Officer before being named CEO. Before that, she played college rugby and considered a career in dance. For her, an impressive title and resume must include her husband and two kids, youth baseball games, gymnastics with her daughter, and active time spent together with her family. 

"My point of view is there is no perfect balance," says Barry. "All you can do is figure out what works for you. I laugh because I'm always the mom who shows up at the baseball game in my heels, and that's OK." 

Read Corie Barry Becomes Fifth CEO in Best Buy History

Whether it's business or sports, Barry has advice we can all use. "I've always felt it's important to demand a return on your investment. If you're going to put your time in, where you put it in and the return you get is incredibly important because there are only so many hours in a day."

Corie's is an inspiring success story for athletic girls in every sport.  

Read "Boardrooms And Ballfields: Best Buy CFO Corie Barry Talks Motherhood" 

Thanks to Chris Deacon for her excellent journalism in the Sept 6 issue of Today's Parent. Her article follows!

Studies show that girls start quitting sports in the tween years—this solution might surprise you.

Growing up, Juanita Lee ran track and rowed, but her sport of choice was tennis. She played the game from age six until age 14 when— seemingly overnight— her breasts grew from a 32A to 34DD.

The change immediately set her apart from her more petite, flat-chested opponents and made the teenager extremely self-conscious. She hated the sensation of her breasts moving when she ran on the court and how exposed she felt in her scoop-neck tennis dress whose padded cups only accentuated her size. And because breasts move independently of the body, (both up and down and side to side,) Lee also started experiencing breast pain, an issue she was too embarrassed to discuss with her parents. Not long after, Juanita used a sports injury as an excuse to quit tennis altogether and turned her attention to rowing, where breast movement wasn’t an issue, and running, a sport that—while still painful—meant she could wear baggy t-shirts for coverage.

Lee isn’t the only girl whose breast development has affected their participation in sports. In a 2016 survey of more than 2,000 British girls aged 11 to 18, nearly three-quarters said their breasts got in the way of enjoying sports. According to the study, published in the Journal of Adolescent Health, when girls hit puberty they start pulling out of athletics and skipping gym class to avoid the pain and embarrassment of breasts that are either too big, too small or —the chief complaint—too bouncy.

It turns out there could be an easy fix—a sports bra. While a given for professional female athletes, this undergarment is often omitted from the equipment list of girls’ sports teams. And while jockstraps are offered to boys for protection and to prevent discomfort caused by excessive movement during exercise, sports bras that serve the same purpose for girls have not been a part of the cultural conversation. In fact, only 10 percent of girls surveyed in the British study had worn one.

So how can a parent navigate the tricky terrain of breast development and sports with their tween?

Here are five tips:

Start the conversation early: Your daughter may not need the support of a sports bra yet, but it’s worth tackling the topic early on, before she gets embarrassed about it. If she’s not ready for the discussion in the moment, MaryAnne Gucciardi—whose company, Dragonwing girlgear specializes in performance base-layers such as sports bras and support tops for girls aged 8 to 17, encourages parents to stick with it. “It’s a hard conversation for a parent,” she says, noting that dads in particular, have a hard time with the topic, “but it’s even harder for a child. They don’t know yet what they need. They just know what they’re feeling.”

Be matter of fact: Gucciardi also suggests sticking with the facts when broaching the idea of a sports bra. “You could say something like, “I want you to play your best. I want you to feel comfortable, and have good support to prevent injury and stay healthy and just like boys with a jockstrap for support and to prevent injury, this is what girls wear,’” she says. Explain to you daughter the difference between your average tween bra (which often looks like a sports bra) and the real thing. Most tween bras are made with thin cotton and flimsy straps. A good sports bra, by contrast, has smooth but stretchy fabric that moves as the athlete moves, with straps and a band that stay in place.

Shop it alone: While the odd girl might enjoy looking for a bra with her mom, most don’t, says Gucciardi, so parents should start the process. One idea, she says, is to buy a few different styles of sports bras and support tops and leave them in your daughter’s drawer—while keeping in mind she probably won’t model them for you. “She might have you hand them back and forth until she finds one that she likes,” she says, “Be patient. If you let her control the conversation, then she’ll feel in control of her body.”

Go for fit: Thirteen-year-old Melanie Paulson’s* parents have been helping her shop for sports bras since she started developing breasts in Grade 4, with little success. “I don’t find them very comfortable,” says the avid hockey player, who now shops in the women’s section. But many women’s sport bras are padded which makes breasts look bigger—the last thing most tweens and teens want. And Gucciardi cautions that an improper fit—caused by a bra that’s too big— can lead to back problems. “You could have a bigger bust but a small rib-cage,” she explains, suggesting that parents seek out sports bras that are specifically designed for tweens and teens, and that take this silhouette variation into account so that the fit is precise. Lululemon, Nike and Gucciardi’s brand all carry quality sports bras for this age group. Look for a fit that is snug but not tight with straps that don’t droop or slip. And if you’re buying online, it’s worth taking the time to measure your daughter and refer to the size chart rather than order the size that corresponds to her age. Parents should measure just under the rib cage to get the right fit as opposed to across the chest, and, when the bra is on, be able to fit not more than one finger under the band. The band should be as wide as possible while still being comfortable for your child.

Comfort is key: Gucciardi recommends quality sports bras that use high performance, moisture wicking fabric (that moves the sweat away from the skin) with mesh for coolness and breath-ability. “Girls get super embarrassed when they think they sweat and smell and that people notice it,” she says. Also look for thin, removable pads for coverage and softness. “Nipples showing is another source of embarrassment,” she says. Nipple chafing— especially common with runners— is also an issue. Finally, choose a sports bra that’s seamless and tag-free to prevent irritation. Now that you’ve got a bra for your daughter, can you really expect it to be the difference between giving up sports and staying in the game? For Juanita Lee, now 27, the answer is—absolutely. “I was kind of a shy kid and I never felt comfortable saying, ”oh, my boobs hurt.” she says. In grade 10, Lee got her first sports bra at the suggestion of her female rugby coach, and she played rugby until the end of high school. *Name has been changed.

Going back to school. The best and worst time of the year. The first week is all fun and games, as we meet new teachers and catch up with friends we haven't seen all summer. For the first week, stress levels aren't too high yet as we are eased into new routines. It's also nice to have something to do all day. And I'm sure my mom is happy to have me out of the house. But, it's also the worst time of the year. There's fear for the next 180 days and the stack of books that slowly gets higher. Teachers begin introducing large projects and essays and tests that are coming up in the next month and day by day the fun goes away.

As I'm going through my 12th first week of school, I seem to be numb to 'the pain' this time. The glory and excitement that comes along with being a senior has carried me through the first three days. The worst part so far has been that I've needed a nap every single day after school, so I think it could be worse.

I've found a few things that have helped me:

1. Knowing just because summer is over, doesn't mean fun is over. There are still weekends that, as long as I save time for homework, can be spent with friends. The weather's still nice, the pool is still open, and the beach is only two hours away!

2. Cheesy as it is, a positive attitudes really makes a difference. Homework is inevitable...groaning each time an assignment is given only makes it worse.

3. Napping! It's not just for 1st graders.

4. BACK TO SCHOOL SHOPPING!! Homework is way more fun when I get to put it in my new folder and write on it with 6 different colored pens.

I'm sure in about a month I'll look back on this post, with a to-do list to my eyeballs, wondering what I was thinking and how I could possibly have any positive attitude towards school, but for now, it's not so bad. To everybody starting back in these next few weeks, good luck and have fun!

There are many types of martial arts, so Lisa recommends exploring a couple until you find one that fits your personality. I interviewed Lisa recently to learn more about her interest in practicing and teaching martial arts to people of all ages. Below are some excerpts of our conversation.

How did you get into Karate?  A friend in New York invited me to an Aikido class 25 years ago. It was fun, so I tried a few different types of martial arts. Karate is the one that stuck! Today, my entire family practices karate: my husband is a 3^rd degree black belt, and my children Jordan (18) and Nick (16) are both 2^nd degree.

At Dragonwing, we’re all about empowering girls to be strong and confident in sports and life. How can karate help empower pre-teen and teen girls?  Girls face body image challenges, bullying, and other stresses, especially beginning around age 11. They want to be their own unique selves AND they want to fit in. I use karate as a way to tell girls to be vibrantly you. Karate makes girls feel stronger and safer and improves their mental health.

I see it in my students: as girls gain confidence in class at the dojo, they take that confidence with them into the world. They learn more than physical skills; they gain mental toughness and the strength to stand up for themselves.

But isn’t karate a very standardized athletic activity? How can you make it uniquely you? Karate allows for a safe space to be strong, for big, strong, personal moments. Especially in sparing, karate can give you space to be you. You feel strong, capable, and proud. I think that applies to all sports. You can be completely different in your sport than you are at school or at home.

What are the benefits of karate? Karate is good for focus, agility, brain balance, strength, and community. Being part of the dojo community is so important during this time of social distancing. Practicing together, even when we’re physically apart, helps us feel connected to something bigger.

How do you recommend people choose a dojo? It’s about personality and fit. If possible, try a couple of different places and see which one works for you. There’s a lot of variety in martial arts so there’s something for everyone. At Bushido Karate Dojo here in Maine, our students range from 3 to 60 years old.

How can doing karate benefit athletes who play other sports? Karate is three dimensional: it helps with kicking and posture alignment, teaches body movement, and, at a basic level, releasing kinetic energy – what I call, the kinetic chain. When our body is well aligned, it makes the most efficient use of energy.

Karate also is great for cross-training because it works different muscles – or uses the same muscles differently – than your main sport. For example, we worked with a lacrosse team on how to roll, pull up, and still have the ball – all using karate movements!

Tell us about the free online karate class you’re offering? We’ve got a fun, high energy class every weekday (Monday – Friday) at 11 a.m. (EDT). Anyone can sign up on our website, Bushido Karate Dojo, scroll down the page, enter your information, and we’ll send you the link for joining the class.  

How to contact Lisa
207-627-7170
https://strongersafersmarter.me/ 
bkdfitness@gmail.com