Going to the Emerald City

You don't have to follow the yellow brick road to find luxe, sophisticated green this year.  Pantone's 2013 Color-of-the-Year is Emerald and it's breaking out all over the place.  We've seen rich emerald greens on the fashion runways and red carpets for a while now, and -- since interior design often follows fashion -- it's a sure bet that emerald green will start making an appearance in more residential, commercial and retail spaces.

We've always loved green (Melanie was born a Green after all), so incorporating the color of the year will be as easy as clicking our heels together.

Here are just a few of our recent inspirations for bringing a little of the Emerald City into your home:

Photo:  New York Magazine

Emerald green makes a big impact on a front door (such a great way to make a statement).  This door looks grand enough for the Wizard himself!

Photo:  Desire to Inspire

We love this super-saturated wall and the velvet cushion would make a great perch for Toto.

Photo:  la-belle-vie.tumblr.com

Forget what the Wizard said and pay some attention to what's going on behind the curtain -- emerald green drapes are dreamy against a dark gray wall.

I'll get you my pretty!  The Goddess Chandelier from Currey & Company puts a little Emerald City glamour over your table.

Photo:  Decor Pad

These drapes and pillows make a wicked combo -- hope that lamp base won't start hurling apples at us!

Photo:  ABC Carpet & Home

If we were re-shooting The Wizard of Oz, we would drape this rug from ABC Carpet and Home over the shoulders of the cowardly lion to help him get some courage.

Source:  Desire to Inspire

And maybe have Dorothy follow the emerald carpet runner up the stairs!

So click your heels together and take some inspiration from Pantone -- or the Wizard --  and add a little emerald to your life.

There's no place like (your) home.

Do it!

Photo:  Drinkstuff

P.S.  Need a drink?  These jewel-tone vodka glasses are a great way to add emerald to your cocktail hour!

Emerald Green Green Pantone Color-of-the-Year

Posted by Sexy Girls 21+ in Emerald Green, Green, Pantone Color-of-the-Year

Going to the Emerald City

Is a circuit routine be enough to get back what I have lost?

This is the third post in a series of posts meant to answer several questions that my little sister received on her facebook page from a fitness enthusiast whose primary interests include endurance competition such as 100m bike races and triathalons. To begin, we will answer the question as it has been asked with the intention of continuing the blogs into examining other methods of resistance training for everyone.

So, will a circuit routine be enough to get back what I have lost? This question stems from the individual suffering from an injury more than likely due to overuse in her endurance training which kept her from most physical activity. Because of this, she has lost muscle mass. We discussed how to begin addressing the injury in the last post. Now, we will assume that that injury is completely healed and we can move on to a more advanced resistance training routine.

Resistance training is recommended by several national health organizations as a part of a more comprehensive program. This is due to the many documented benefits of resistance training including reduced body fat, increased resting metabolic rate, decreased blood pressure, and an increase in insulin sensitivity to name a few (Kraemer, Ratamess, & French, 2002). There are 3 primary principles one must focus on in relation to resistance training.

The first is progressive overload, which refers to a gradual increase of stress placed on the body. The body adapts to everything we expose it to over time. Therefore an increase in the demand of the resistance training program must take place to allow for long term improvement. The second principle is the principle of specificity. This refers to the body's ability to adapt to specific stimuli based on program variables. So, to continue improvement we must progress a program through increases in intesity but to become better at a specific task, we must train for that task. For example, a body builder is generally lifting weights to increase muscle mass and definition, therefore they must dictate certain variables of their program to address that goal specifically in order to achieve it. The third principle is variation. Just as training must be progressive and specific, it must change over time to continue to force the body to adapt. Just as increasing intensity through progressive overload forces the body to change, altering other variables does so as well. You always hear P90X talking about "muscle confusion", the principle of variability is what they are actually discussing.

So our question came from someone who loves endurance training but feels that she has lost much muscle mass over the winter months. She wants to know if a simple circuit routine will help her with that. In all honesty, a circuit routine if executed correctly would most definetly help her to increase her muscle mass. This is also assuming that the proper amounts of nutrients are being coonsumed in her diet. As she is an endurance junkie, we will examine some research on resistance training in other endurance runners to figure out which type or method works best.

In one study by Mikkola, Rusko, Nummela, Pollari, and Hakkinen (2007), put a group of 13 runners aged 16-18 were put through an explosive resistance training program for 8 weeks. Normal endurance training was maintained however roughly 20% of it was replaced by the resistance training. There were significant improvements noted in 30m sprint times and strength. The aerobic capacity of the runners did not change. This is interesting because the runners put on some mass, got stronger, and faster in sprinting all while decreasing their endurance training and replacing it with resistance training. The actual resistance training itself took place 3x per week and consisted of some explosive sprint training and low load basic strength exercises such as half squats, knee extensions and curls, abdominal crunches, and calf raises (very basic).

From this small yet interesting study, we learn that in young women and men, it may be possible to decrease endurance training time as long as it is replaced by resistance training and maintain current levels of aerobic fitness.

This information could help our reader as she may be able to decrease her running time per week which may have lead to her overuse injury/IT band inflammation in the first place, and replace it with resistance training which will help her reach her goal of increasing her muscle mass and possibly improve her racing performance.

As I always state, this is not the only study on this subject however, this post is getting longer and longer. Because of this, I will have to continue examining the proper resistance training program for an endurance runner in our next post.

Until then, stay healthy!
Joe

Posted by Sexy Girls 21+ in

Is a circuit routine be enough to get back what I have lost?

A Pale Palette

I really, really do love furniture upholstered in paler colours... off-white, cream, the palest shades of blue, grey or sage... I have tried not to.... 4 sons and 2 dogs... you understand.... it isn't a particularly happy combination....but I can't help it.

I can't really show you my own pale upholstery .... 4 sons, 2 dogs... you understand... but I will show you some of my favourite examples. Enjoy!

Crinkled, wrinkled and comfortable - just the way I like it!

It works just as well in winter...

...as in summer.

It mixes well with patterns...

...and with leather.

So pretty!

So gorgeous!

So exquisite!

So sublime!

So .... I can't think of any more superlatives.

Wishing you all a happy week.

Till next time

Sharon x

Image source:  1. mmmarly (Tumblr) 2. Zsa Zsa Bellagio  3. Tumblr  4. Things that Inspire  5. Living Rooms 6. Decorpad 7. Particular Poetry (Tumblr) 8. Kikette Interiors 9. Decorare 10. DECOR  11. Marie Clare Italy 12. The Vintiquarian 13.  Decor de Provence

Pale upholstery white living room

Posted by Sexy Girls 21+ in Pale upholstery, white living room

A Pale Palette

A Pretty Place for Everything

Happy New Year from Whittington Design Studio!

Just like everybody else on the planet, we're focused on getting our acts together after a couple of weeks of holiday cheer.  There are millions of articles floating around the internet right now telling you how to get yourself organized for the new year and probably just as many products to go along with the expert advice.  We don't pretend to be organizing experts -- you should see our desks -- but we do know a thing or two about pretty.  So in honor of that organizing spirit that overtakes us all each January, take a look at some great design ideas to put everything in its place.

Photo:  High Street Market

The navy on these built-ins is fresh and fabulous and just look at all that storage potential!  Great for an office, living room, dining room or hallway.

Photo:  Anthropologie

And speaking of storage potential, this trunk from Anthropologie brings rustic, old-world style into your entry or family room.

Photo:  Canadian House and Home

Building out the wall around a gas fireplace provides great secret storage.

Photo:  Canadian House and Home

Clever stair case designs (shown above and below) make great use of often wasted space.

Photo:  Canadian House and Home

Photo:  Michigan Design

No mud to be seen in this chic mudroom.

Photo:  Canadian House and Home

Kid clutter is tamed by hidden storage in a great bedroom design.

Photo:  Shopaholic

Putting the laundry away would be a joy here -- we love the way the closet mixes classic style with modern function.

Photo:  HGTV

Uniform storage jars are the key to success in this open pantry.

Photo:  The House of Smiths

This patterned wallpaper is almost too pretty to be hiding behind the canned goods.

Photo:  Shop Terrain

Toss your design magazines in this cute tye-dye felted basket from Shop Terrain.

So if you need to get organized this month -- and don't we all -- try out some of these ideas to make a pretty place for everything.  And then consider hiring a cleaning company to put everything in it's place.

Do it!

P.S.

Photo:  Better Homes and Gardens

This one is not really pretty but it is super clever so we had to share:  shower hooks as purse hangers for your closet!  Make it pretty with a fabulous purse!

organizing storage

Posted by Sexy Girls 21+ in organizing, storage

A Pretty Place for Everything

A wonderful break, now I'm back

With my family in Covent Garden, London

I won't bore you holiday stories or photos, but I do want to congratulate my American and British blog friends and readers on your wonderful countries. My family and I had such a fantastic time in both countries and everyone we came across was so friendly and helpful. My 15 year old son is having a hard time deciding if he wants to live in London or New York one day!

I actually got back more than a week ago, but have been having a bit of trouble getting my blogging "groove" back. Has this ever happened to you?  I am going to need some time to think of new ideas for posts this year. My brain is definitely still in holiday mode! But I have to start somewhere so in this post I'm just going to show you some random ideas that I like and perhaps you will like too. 

This is such a great look. It is perfect for hiding a less than attractive table and if you are short of storage, a basket placed underneath can hold all those things you don't want in the public eye. A very elegant and budget beating option, in my opinion.

This arrangement is the perfect solution for a guest room. If your guests require two single beds, instead of a double, you can just move them apart and put the table between them. Definitely more versatile that a double bed. 

The lack of any overhead cupboards make this kitchen feel far more spacious than it actually is. The demi-lune table flanked by 2 chairs works very well in this fairly narrow space - the perfect spot for a cup of tea or a chat with a friend.

I thought that this was such a clever idea, all you need are some glass vases and different sizes of rope and voila! Another budget beater too.

I love these overstuffed ottomans placed at the bottom of the bed. I can imagine having a cup of coffee here, a chat with my husband, the ideal place for the dogs to have a nap and if I need extra seating anywhere else in the house for an occasion, I could use these. Perfection!

I love, love, love this idea of using factory style doors and windows for a shower enclosure. It has so much more character than the more common plain glass shower surround.

And finally, what a great way to use that vintage silver tea set that has been gathering dust - to house your bathroom essentials - of course!

In closing, a big welcome to my new followers, and wishing you and all my regular (and irregular) readers a  New Year alive with possibilities!


Till next time

Sharon x

Image source: 1. Roses and Rust, 2 Tunmblr   3.  Tumblr  4. L'Ambience, 5. Tumblr 6. Tessa Proudfoot 7. via Providence Ltd, 8. Tumblr

holiday Kitchen linen shower door silver tea set twin beds

Posted by Sexy Girls 21+ in holiday, Kitchen, linen, shower door, silver tea set, twin beds

A wonderful break, now I'm back

IT Band Inflammation

To follow up on the last blog post:

 

First, lets address the IT Band inflammation. This must be addressed initially as this could affect the way one moves during exercise and lead to further pain and muscular imbalance. The IT Band is a term which is short for Iliotibial Band. The ITB consists of the gluteus maximus, the tensor fascia lata (TFL), and the myofascial and or connective tissue which originates at each of these muscles in some fashion and inserts into the lateral aspect of the proximal tibia (larger lower leg bone). When one complains of ITB inflammation, or runners knee, they generally exhibit lateral knee pain. This is generally due to a lack of flexibility of the tensor fascia lata which can result in increased tension on the ITB during the stance phase (when your foot is on the ground) of running (Clark & Lucett, 2011). Issues with the ITB can also result from overuse of the and a weakness in the same side gluteus medius which could contribute to decreased time to fatigue for the TFL.

In order to decrease the pain being felt from the ITB inflammation a simple yet systematic process must be put in to place to release the tension or inhibit the over active TFL, stretch or lengthen it back to its optimal length, activate or strengthen the underactive or weak muscles, more than likely the same side gluteus medius, followed by an integrated movement involving a full body exercise while focusing on proper posture and form to hopefully make the the newly synergystic movement pattern a "habit".

 

One of the jobs of the TFL is stabilize the pelvis. This is however not its primary job. The gluteus medius is a much larger role player when it comes to pelvic stabilization in the frontal plane (from left to right or right to left). If the gluteus medius is weak, the TFL may become more dominant in pelvic stabilization causing it to be used more often than it should be. This is what can cause the "tightness" or shortened position within the muscle itself. When there is a muscular imbalance such as this, it can affect the major joints above and below the problematic area as most muscles in the body are connected through connective or myofascial tissue. Hense, the pain one feels down near the knee although the "tight" muscle is located roughly at the top of the hip. Without going too in depth, utilizing pressure from an object (a hand, foam roller, PVC pipe etc.) inhibits neurological activity to the tissue where the pressure is applied allowing the muscles and or myofascial tissue to relax. The picture above is a basic picture showing how to use a foam roller to release or relax an overactive ITB. While maintaining neutral alignment of the spine, place the roller beneath the affected side. This is the space between the hip and the knee. You can use your top leg to alleviate some of the pressure if it is too intense. When you find a triggerpoint or tight spot, hold there for 30 seconds. If the sensation is too intense, simply roll away until you can handle the pressure. The lighter the pressure, the longer you must hold the position for up to 90 seconds. You may follow this with slowly rolling back and forth. If you have significant shoulder or wrist dysfunction, this may not be the best method for you. There are some associated risks with using a foam roller. Therefore, it is contraindicated in those with osteoporosis, organ failure, or going through treatment for cancer. As always, consult with your physician if you have questions. You are also welcome to email me, and I will do my best to provide answers.

Once the ITB has been released, one may properly lengthen the tissue back to its normal state. We do this in order to promote balance around the joints which are affected by the tissue. This can be done through a simple static stretch for 30-60 seconds. One must not bounce when performing a static stretch. Maintain a solid "pull" throughout the area for the entire length of the stretch. The picture here is quite generic and is only one of many ways to lengthen the ITB. In this picture, the model would be stretching the left ITB by poking her hips to the left and leaning the upper body to the right.








Once one has effectivly inhibited and lengthened the over active area, it is time to activate or strengthen the underactive or weak muscles which lead to the syngergistic dominance of the overactive muscle. In this particular case, without meeting the person or performing a static and dynamic movement assessment, we will assume the underactive tissue is the gluteus medius. One method for strengthening the gluteus medius would be to lye on your side with the affected leg up, and your back against a wall. While maintaining your heel in contact with the wall, toes aimed forward, you raise the leg as high as you can without form being affected for 2 seconds, hold for 2 seconds, and lower for 4 seconds. Perform this exercise initially for 10-15 repetitions for 1-2 sets.


Now that we have created balance around the joints affected by the overactive/underactive muscles, we can integrate them back into the human movement system through a full body exercise which promotes coordination between the muscles. To do so we could utilize the ball wall squat into overhead shoulder press. Overhead movements place further stress on the core and upper body during a squat thus increasing inter musculature coordination during the exercise (Clark & Lucett, 2011). I apologize for the picture as it does not include the overhead shoulder press portion of the movement. To perform the movement begin with the stability ball supporting the lower to mid back in the standing position with the dumbells to be pressed placed at chest level with palms facing inward. Feet are shoulder to hip width apart with the toes aimed forward and the knees remaining in line with the second and third toes. Squat to roughly 90 degrees or as tolerated maintaining the original alignment of the knees and feet. As you rise to the standing position, externally rotate the shoulders allowing the palms to turn outward as you raise the dumbells overhead. Once the arms are overhead they should remain in line with the ears without jutting the head forward at all. If this can not be completed, begin with the squat portion of the movement with the hands on the hips as further corrective exercise may be required to address shoulder dysfunction. Perform this exercise 10-15 repetitions for 1-2 sets.

This entire process must be performed consistently at roughly 3 days per week to yield its benefit in some individuals. I do not have research to back this frequency but I have found this to be effective in most of the individuals I work with. Once the improper movement patterns are corrected, one can slowly be reintroduced back into more intense training methods. Continuing a regular foam rolling and flexibility routine may help to decrease the likely hood of this problem repeating itself down the line.

I must include that this routine may seem "easy" to some but I have to stress that it is necessary to correct an improper movement pattern. The isolated and integrated movements may be progressed to more difficult or intense movements throughout the program. Also, this is not the only method available for correcting improper movement patterns. There are other other methods which can be explored such as physical and massage therapy.

Please comment in the comments section below! I believe that in order to comment, you must have a google account or email.

Thanks,
Joe

Clark, A., M., & Lucett, C., S. (2011). NASM essentials of corrective exercise training. Philadelphia:Wolters Kluwer and Lippincott Williams & Wilkins.



 

 



 

 

 

 

Posted by Sexy Girls 21+ in

IT Band Inflammation

"I love endurance!" So how do I build muscle?

The title of this blog may be somewhat misleading. Don't get me wrong, I intend to answer this question as well as a few others but I hope to answer this question for those who do not "love endurance" training while leading into more specific information on building muscle while maintaining the endurance training that you may or may not love so much.

This blog is in response to several questions my sister received on her facebook account from a fellow fitness enthusiast. My sister is in great shape, she however is a novice to the health fitness field in terms of fitness advisement. So she fowards these questions to me. She is however, the most motivated, passionate, and encouraging person I have ever met and it won't be long before she is an expert in the health and fitness field!

 

The individual who sent these questions to my sister loves endurance training. She regularly competes in 100 mile bike races and triathlons when the weather permits. She would much rather ride a mountain bike for 4 hours than do yoga for 30 minutes. She recently moved to Colorado and has had some issues with IT band inflammation so she hasn't been running in months. This person states her goals of looking to increase her muscle mass for the upcoming year and would prefer workout routines she can complete outside of a gym as she is unlikely to join a gym until her home sells. She asks "Do you think a steady circuit routine will be enough to get back what she has lost and stay in shape for the winter?"

 

I look foward to using multiple blog posts to answer these questions as there are several areas here which will need to be addressed. If you have any questions so far, please feel free to ask!

 

Thanks,

Joe

 

 

 

 

 

 

 







 





Posted by Sexy Girls 21+ in

"I love endurance!" So how do I build muscle?