Journal

At-Home Monthly Calendar of Free Online Exercises, Meditations, Health & Fitness Workouts

Looking for free at-home online exercises, meditations, health & fitness workout ideas?

We’ve put together a great selection of totally FREE (no trials, no credit cards) events, classes and instructions in a monthly Calendar form to cover you for each and every day, and for any day you choose. We’ve made sure to include an “add to calendar” option so you can pick your favorites to create your own personalized workout schedule. 

free online calendar workouts

Have another favorite virtual workout or event that’s online, free, and can be done at-home? Let us know and we will share it for all our workout friends to see, access and do… together!

Let’s stay fit. Let’s do it at home!

All SportPort™ activewear garments are unique, signature designs, all Made in the USA. Our passion for excellence is what drives our brand! When you wear SportPort™ activewear, you know you are wearing an original, one of a kind garment engineered to perfection.
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What Do Female Runners Carry to Stay Safe

sportport womens activewear shop

Water bottle, sun glasses, keys, ID… check! What about safety items? Being women and runners, most of us don’t leave the house without thinking about safety. Many tell us that we shouldn’t consider running alone either. It is true that there can be safety in numbers. No matter how you plan your run, being smart and prepared is always a good thing!

How do you prepare? What do you carry with you on a run to stay safe?

A Runner’s World survey decided to ask. What came to light was that from 2,542 female runners surveyed, 43% women reported being harassed at some point during a run, while 3% reported being assaulted. The most commonly carried safety items these women carried included; pepper spray, whistles, knives and, most of all, women carried their cell phones. Perhaps feeling that being a dial or APP away from help is the safest option – we definitely agree!

The statistics reported the following on what women carried to stay safe on a run:

 

  • 85% sometimes or always carry a Cell Phone
  • 21% sometimes or always carry Pepper Spray
  • 7% sometimes or always carry a Whistle
  • 5% sometimes or always carry a Knife

How are women carrying these safety items? Snuggly placed in a pocket or sports bra sound familiar? Or the waistband of your sport shorts or leggings to keep things in place? Even handheld, these items can become a dropping hazard or safety risk. When the stored item is a cell phone, there is even the concern of having it too close to the body, due to the potentially harmful electromagnetic frequency radiation (EMF) the cell phone can let pass through to the body.

SportPort™ addresses this health risk along with offering a secure place to store all sorts of safety gear. The exclusive Sports Bras and Bra-Tank Tops include the first ever cell phone pocket with added EMF protection to keep the cell phone secure and easily accessible, or offer a secure space for carrying other safety gear, making it a smart and safe choice for female runners everywhere. The 4-way stretch netting of the pocket is spacious enough for additional personal items, such as a house key, credit card or tissues, as an example. Further activewear storage pockets are an option with our Workout Pants with Cargo Pockets. At SportPort, we know that safe, secure storage for personal items is a smart choice for women runners!

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How is Strength Defined: Amazing Women in Sports Courtney Dauwalter

An extraterrestrial making its first landing on our planet might easily form the opinion that the seemingly larger-sized human male is biologically superior to the average smaller-sized female. But, upon closer study, they might find that biological disadvantages and advantages can also be equally distributed between the sexes. For instance, while men may be generally be physically larger or stronger than women who have, on average, less total muscle mass, what women lack in physical strength they seem able to make up for in psychological (emotional and mental) strength!

Amazing Woman Spotlight: UltraRunner Courtney Dauwalter

Take 33-year-old Courtney Dauwalter, for example. A female ultrarunner with a reputation for outrunning men and shattering course records, her claim to fame includes winning 11 ultramarathons and finishing second in seven other endurance races, beating out men and women alike. Dauwalter specializes in extremely long races, but her successes have opened a debate about how men’s emotional and mental strengths apply to endurance sports.

A former science teacher from Golden, Colorado, Dauwalter says, “The race is set up perfectly to test your limits. You just go until you reach your own finish line.” And this means going mile for mile against bigger and physically stronger men — and winning. For now, elite ultrarunning is one of the few sports in which women appear able to hold their own with men, and this much is clear: As the distance lengthens, the physical advantages that men have grows smaller.

Evolutionary biologist Healther Heying says, “We know that men are simply bigger and have more muscle mass and are more powerful and faster, [but] this is about stamina, and stamina is some combination of, yes, strength, but also psychological will. It begs the question, ‘Is there something going on for women, perhaps given our very long evolutionary history as mammals who spent a long time gestating and then giving birth, that gives us a psychological edge in extremely long-term endurance events?'”

When thinking about what drives her and allows her to win, Dauwalter believes that, as her threshold for pain increases, so does her ability to run farther. She says, “I put myself in situations where suffering is going to be involved and hope to be able to tap into the mental piece every time that physical pain becomes too much.”

Mental Strength vs. Physical Strength

That mental piece Dauwalter is referring to may be the key to understanding why women might be stronger than men in certain arenas. As a society, we spend a lot of time talking about physical strength. Workout videos generate more than 300 billion dollars a year, newsstands are filled with fitness and weightlifting magazines, and television commercials are dominated by the latest weight loss supplements and fad diets. On the other hand, mental strength has never attracted that much attention. Yet, without mental strength, we probably won’t reach our physical fitness goals — or any other goals, for that matter.
strength defined ultrarunning race
When it comes to ultrarunning, or sports in general, having mental strength is nearly as important for athletes as physical fitness — for both men and women. Being able to battle through the pressure and not bottle it up by being affected by the noise of the crowd or the size of competitors helps athletes to focus on their goals. If the mind is tired, the body will follow no matter what you want to do. If the mind is strong, it can convince the body to keep going.

However, when it comes to high-pressure situations, studies have shown that women could have a psychological advantage over men. For instance, in one study, researchers analyzed more than 8,200 men’s and women’s tennis games and found that men consistently choked under competitive pressure, but with regard to women, the results were mixed. Furthermore, researchers asserted that, “[E]ven if women show a drop in performance in the more crucial stages of the match, [that drop] is still about 50% smaller than that of men.” While tennis is not quite in the same ballpark as ultrarunning, it does lend the question of: Are women psychologically stronger than men and, if so, why?

Some scientists feel it’s biological. According to Alex Krumer, an author of the study and behavioral economics researcher at the University of St. Gallen, Switzerland, “If you look at the literature on cortisol, the stress hormone, you’ll find that levels of it increase more rapidly in men than in women — in scenarios from golf rounds to public speaking — and those spikes can hurt performance.” Krumer continues, “Physically speaking, men are still stronger than women, on average. But if you’re talking about mental toughness, maybe in certain circumstances, it’s women who have the edge.”

strength defined runner courtney dauwalter

Could this be the reason why Courtney Dauwalter is such a successful female athlete? We believe so! Kim, owner of SportPort™, says, “We love to see and work with women who are determined and passionate about what they do. We are passionate about fitness and health. Passion motivates. That’s what drives us to succeed.”

Photos & News References:
https://www.nytimes.com/2018/12/05/sports/courtney-dauwalter-200-mile-race.html
https://www.researchgate.net/publication/308901292_Choking_Under_Pressure_and_Gender

The Women of Olympic Team USA 2016

SportPort™ is excited to witness the amazing female athleticism to be demonstrated at the 2016 Rio Olympics. Stay updated here on what you should know about the women of Team USA as they prepare for Rio.

2016 U.S. OLYMPICS: ABOUT THE WOMEN OF TEAM USA

  • 292 WOMEN COMPRISE OVER HALF OF THE 555-MEMBER TEAM USA.
  • TEAM USA HAS THE HIGHEST NUMBER OF WOMEN TO EVER COMPETE FOR A SINGLE NATION.
  • THIS IS ONLY THE SECOND TIME IN HISTORY THAT TEAM USA HAS MORE WOMEN ON THE ROSTER THAN MEN.
  • TEAM USA WILL BE REPRESENTED IN 27 SPORTS.
  • 46 STATES ARE REPRESENTED BY TEAM USA.
  • THE MOST DECORATED FEMALE ON THE ROSTER IS ALLYSON FELIX WITH 6 MEDALS, 4 GOLDS.
  • THERE ARE 11 MOTHERS ON TEAM USA.
  • ENGAGED COUPLE, KATELIN SNYDER AND NAREG GUREGIAN, WILL BOTH COMPETE AT RIO IN ROWING.
  • FANS CAN USE #HELLOFROMHOME TO SHOW SUPPORT OF OUR U.S. ATHLETES.

FEMALE ATHLETES TO WATCH

INSPIRING WOMEN

  • Jillon Potter, survivor of cancer and a broken neck, will compete on the U.S. rugby team.
  • Ibtihaj Muhammad will become  the first U.S. athlete to compete at the Olympics in a hijab, the headscarf worn by Muslim women.

RETURNING OLYMPIC WOMEN SEEKING TO DEFEND THEIR LONDON TITLES: 

6-TIME OLYMPIAN

4-TIME OLYMPIAN

4-TIME OLYMPIC CHAMPIONS

TEAMS SPORTS TO WATCH 

  • The U.S. women’s basketball team will seek a record sixth consecutive gold medal.
  • The U.S. women’s soccer team hopes to continue their gold-medal streak to four consecutive and become the first FIFA Women’s World Cup champion to win the following year’s Olympic title.
  • The U.S. women’s water polo team will defend its Olympic title.
  • The U.S. women’s rowing team has not lost an Olympic or world championship title since 2006.
  • The U.S. women’s beach volleyball team has prevailed since 1996.

SOURCES