Dragonwing Blog
Wimbledon Starts June 27th
Tune in to the 2016 Wimbledon Championships!
Last year, the world watched as Serena Williams triumphed over Garbiñe Muguruza in their first Grand Slam final match-up. Who will take the Rosewater Dish this year?
Check out this year's schedule and fierce competition taking place in London, England until July 10th.
The Best Thing a Girl Can Say About a Bra
Most people don't talk much about their underwear. And if you're a preteen or teen girl, it's likely you really don't want to talk about your bra, especially your first bra, with anyone. That's why we're always thrilled when we hear that girls love their Dragonwing sports bras, not just because of the perfect fit but because it's so comfortable that they aren't even aware of it. In fact, the most frequent comment we hear is some version of "I forgot I was even wearing a bra." That's what Diane P. wrote to tell us after she bought her daughter our Racer Sports Bra in black with teal trim.
What are YOU or your daughter looking for in a bra? Please tell us in the comments.
"My daughter says she doesn't even realize she has it on because it doesn't dig or irritate her skin. She is super sensitive so that is saying something. I will be ordering another one soon…. Thanks again. Love the product."
What are YOU or your daughter looking for in a bra? Please tell us in the comments.
"The Only Sports Bra My Daughter Will Wear"
We love customer feedback of all kinds -- it helps us make the best fitting, best performing girls athletic wear possible. And we especially love to hear that girls love the comfort, performance, and fit of their Dragonwing girlgear. Vicki wrote to say that the Half Tee Sports Top is "the only sports bra my daughter will wear. She loves that it is soft and lower, so she can wear it to all her games knowing that she is covered!!" Super soft and comfortable, the Half-Tee is perfect under everyday school clothes and sports jerseys, especially ones with lower cut or scooped arm holes, like basketball, lacrosse, or track. We also hear that lots of girls wear these sports bras under their pajama tops -- they're THAT comfortable! 
Importance of Rest for Tween, Teen Athletes
For a tween or teen athlete, rest is a critical part of her training. I know that sounds slightly counterintuitive given that mastery of a sport requires hours, months, and years of practice. But rest contributes to athletic performance in many ways. The first is simply to avoid injuries. As tween and teen girls train and practice in any sport, they incur microscopic injuries -- tiny muscle tears, a slight strain or sprain. A day or two of rest allows those small injuries to heal and not develop into bigger injuries. Rest is even more critical for year-round athletes whether soccer, softball, swimming, or gymnastics. Those athletes are using the same muscle groups repetitively, so rest is needed to avoid overuse injuries. For example, year-round swimmers often take time off in August (ironic that swimmers aren't swimming during the hottest month of the year). They can bike, run, or laze around but no hard core training. Rest is also important for an athlete's mental game. In sport as in love, "absence makes the heart grow fonder." When your daughter started playing her sport, she likely did so because it was fun. It's still important, at any age and any skill level, for the sport to remain fun. That doesn't mean that the athletes shouldn't work hard, but as coaches and parents, one of our jobs is to nurture the love of the sport. Taking a physical break from training and competition can strengthen that love. Finally, sleep -- the deepest form of rest -- keeps athletes at the top of their game. Literally. These kids work hard balancing school, chores, family commitments, a social life, and sports. As fellow blogger Emma said so well, their plates are really, really full. In order to function at their best, athletes need plenty of sleep to restore body and mind. Most pediatricians recommend an average eight to nine hours of sleep. That means turning off computers, phones, televisions and getting into bed at a reasonable hour. So rest is really a three-legged stool--rest the body to prevent injury, rest the mind to maintain love for the sport, and get a good night's sleep to put it all together.
Nutrition Bars for Pre and Post Practices, Work-outs and Games
Essential to athletics is nourishment before and after workouts, and granola and nutritional bars are the go-to snack. Often misunderstood, bars from Nature Valley to Cliff all look similar and advertise health. How do you know which is the healthiest? Do they sufficiently nourish girls before and after sports? Dragonwing girlgear Ambassador Abby uncovers the truth about bars.
Before exercise, athletes need a snack that is 75% carbs and 25% protein to provide energy and repair and build muscle during activity. However, many popular bars are composed of more fat than protein. Before choosing a bar, make sure to read the label and look for the grams of protein, fats, and sugars. Erin Palinski-Wade, a registered dietician recommends the “rule of 5.” Having at least 5 grams of protein, fiber and unsaturated fat results in a filling pre-game food choice.
Equally as important after a game or workout, eating a healthy recovery snack ensures maximum muscle restoration. Athletes need to stay hydrated and consume a similar healthy bar with protein and carbs. Post-workout, these nutrients repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. The best recovery snack choices either are or are composed of whole foods for their micronutrients and essential fiber. Often the ingredients lists for bars are long and unrecognizable. After being refined and processed, these ingredients lose many of the nutrients essential to muscle repair. Next time you’re in the grocery store, flip over your prospective bar to see if you recognize the first few ingredients. Bar companies such as RX bars, Dale’s Raw Foods and Kind Bars are great examples of bars with wholesome, healthy ingredients that provide great nutrients.
Combining that with the rule of 5, the only section left to check is sugars. Many bars add refined sugar, which contains no essential nutrients, to compensate for the tarter taste of proteins. Our philosophy is to forego any bar with refined sugar. Sugar is a key factor in inflammation - so avoid it, especially after a game or workout.
Let us know in the comments what bars you’ve found best for pre and post games, practices or workouts.
ARTICLES REFERENCED
https://greatist.com/eat/best-granola-bars
https://www.precisionnutrition.com/workout-nutrition-explained
http://time.com/4914384/healthy-granola-bar/
https://greatist.com/health/complete-guide-workout-nutrition-infographic
https://www.choosemyplate.gov/national-nutrition-month
https://www.healthline.com/nutrition/10-disturbing-reasons-why-sugar-is-bad#section1
Nutrition for athletic girls is a source of confidence!
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.
A missing piece, what is holding young girls back from achieving their wildest dreams?
Did you know that there is a decrease in physical activity when young girls experience breast growth?
According to a recent study in the Journal of Adolescents Health, "three quarters of school-aged girls report breast-related concern regarding exercise and sports."
That is a large percentage and a cause for concern. Young girls are turning away from activities that provide them with the necessary skills to be successful and achieve their potential in life. Looking at Maslow's Pyramid below, you can see there are a lot of steps in reaching self-actualization, but being involved in sports plays a role in reaching this feeling of fulfillment.
Sports bring you the psychological need of belongingness and love. Being on a team, provides you with these intimate relationships and friendships. It also gives you and your team a goal to work towards, which brings you closer together, as you support each other through the wins and losses on the field and the ups and downs off the field, as well.
The aspect from Maslow's pyramid that is lacking in young girls development is self-esteem. The body image issues that arise when going through the period of breast-development and puberty cause girls to be less confident in who they are and the abilities and talents they possess. This halts their ability to reach their full potential and ultimately their dreams.
Dragonwing Girlgear wants to restore this piece of the pyramid in young girls. Our initiative is to boost young girls self-esteem through the educating them about their bodies and providing the physical gear to allow them the chance to compete confidently in sports.
"Sports programs frequently recommend protective gear for boys, like cups, or compression shorts, but they fail to have a comparable list for girls."
Dragonwing Girlgear provides you with that list, as well as the knowledge you need about sizing and fit to ensure esteem is restored in young girls. With more pressure than ever from society to succeed, Dragonwing Girlgear wants to go beyond providing you with a clothing item. We want to give you the foundation and support you or your daughter needs to feel comfortable and confident in achieving their wildest dreams.
Sports bring you the psychological need of belongingness and love. Being on a team, provides you with these intimate relationships and friendships. It also gives you and your team a goal to work towards, which brings you closer together, as you support each other through the wins and losses on the field and the ups and downs off the field, as well.
The aspect from Maslow's pyramid that is lacking in young girls development is self-esteem. The body image issues that arise when going through the period of breast-development and puberty cause girls to be less confident in who they are and the abilities and talents they possess. This halts their ability to reach their full potential and ultimately their dreams.
Dragonwing Girlgear wants to restore this piece of the pyramid in young girls. Our initiative is to boost young girls self-esteem through the educating them about their bodies and providing the physical gear to allow them the chance to compete confidently in sports.
"Sports programs frequently recommend protective gear for boys, like cups, or compression shorts, but they fail to have a comparable list for girls."
Dragonwing Girlgear provides you with that list, as well as the knowledge you need about sizing and fit to ensure esteem is restored in young girls. With more pressure than ever from society to succeed, Dragonwing Girlgear wants to go beyond providing you with a clothing item. We want to give you the foundation and support you or your daughter needs to feel comfortable and confident in achieving their wildest dreams.
GIRLS tackle football!
Teaching girls they can find their passion in any sport is so important. Football is welcoming females into its world and girls are tackling the stereotypes.
Check out more on this awesome article.
To mothers and their daughters
Researchers say "similarities between mothers and daughters are more pronounced than any other relationship".
Check out the full article and learn more about your special bond!
Discover cyclocross!
A science teacher and national cyclocross champion? Melissa Barker proves she can do anything she puts her mind to. In cyclocross "cyclists race around circuits of 2.5-3.5K over various surfaces (dirt, mud, sand, grass and pavement), churning uphill and flying downhill, while dismounting and carrying their bikes over obstacles several times each lap".
Learn more about her awesome story here.