Mental Health & Exercise

Exercise is a powerful tool for those who struggle with mental health. This topic is not to be taking lightly. Please consult your doctor before starting an exercise routine. Exercise has been shown to prevent a relapse of odd behavior, can serve as a distraction and may lesson the constant worries running through the mind. Here is a list of a few activities: walking, running, biking, swimming, weight training, yoga and pilates.


How Much Water Should You Drink in a Day to Loose Weight

It all depends on your height, weight and activity level. The general rule of thumb is to drink half of your body weight in ounces. There are many components to loosing weight such as proper nutrition, activity level and sleep, but staying hydrated (drinking half your body weight in ounces) is easy to do. Start today!


What Motivates Me to Run

My clients ask me daily why I run! I run for many reasons. I love the sense of freedom that comes with running. You can do it anywhere anytime. It helps clear my mind, it allows me to set the tone of the day and it helps with my anxiety and ADHD. Oh and most important, it is the best form of exercise for a breast cancer patient or surviver.


Why Do I Run Marathons

Some of my clients think I am crazy! They ask me, “Why would you put your body through all that training to run a race, be in pain and hurt for many days post race?” Simply because I love it! I love putting my training program together, I love going to the track and pushing myself to the max (the track never lies), but most of all crossing that finish line! It is such a personal accomplishment! You have trained for months and months and finally you get to say to yourself, “I Did It!”



HIIT has been around for awhile now, but it seems to be the newest buzz word in the world of fitness. HIIT or High-Intensity Interval Training is defined as short rounds of intense work broken up with equally short recovery periods. I love HIIT workouts! I put my clients through them all the time. My clients burn more calories during their workouts and they continue to burn calories after their workouts. HIIT workouts have a higher risk for injury given the high intensity, so If you are on your own, make sure you properly warm up and cool down.



Talk about feeling the burn! Tabata is intense. A Tabata interval workout is four minutes of high-intensity training, alternating between twenty seconds of max training followed by a ten second rest for a total of eight rounds. This just might be the hardest thirty-eight minutes of your life!


What’s the Best Way to Loose Weight

Eat less! Loosing weight is a numbers game. You must consume fewer calories than you burn no matter how much you exercise. Exercise is however the single best predictor of maintaining weight loss. The combination of eating less and maintaining an exercise routine will keep you at your ideal weight.


What If I Don’t Like to Exercise?

I hear this all the time from my clients and friends. I don’t like to exercise. Why do I have to exercise? I tell them you have to build aerobic power! Your aerobic capacity is your body’s ability to work at maximum capacity by getting oxygen from the air to your body. On average people loose ten percent of their aerobic power per decade. That’s why it is harder to move and breath as we get older. However, you can reduce the percentage by exercising, so get moving!


Sleep...Important or Overrated?

I think it’s a personal choice. There are mixed reviews. Some studies show as long as you feel alert and energized than you got enough sleep. If you feel sluggish or foggy you probably did not get enough sleep. Other studies show you must get eight hours of sleep to get maximum benefits. I personal feel refreshed after ten hours. Which does not happen often, but when it does I feel AMAZING!


Healthy Foods Shield Our Brains

There is so much talk about foods that are good for our brain that it can be a bit overwhelming. I tell my clients to eat healthy foods not just for their bodies, but for their brains. Here is a short list of foods that are amazing for brain power: Extra virgin olive oil, avocado oil, salmon, sea bass, berries, kiwi, apples, onions, broccoli, asparagus, almonds and chia seeds.


What I Use to Fuel During a Marathon

So many choices, I’ve tried them all. Having a sensitive stomach does not help when trying to stay fueled for a race. I have found that Shot Bloks by Cliff are easy on my stomach. I like the Shot Bloks with caffeine. Twenty-six miles is a long way, so having a little caffeine along the way helps me cross that finish line. The Shot Bloks have fifty milligrams of caffeine per serving. On race day, I will take two out on the course and will take every forty-five minutes with water. My favorite flavor is black cherry. What’s your favor flavor?


My Favorite Running Shoes

Asics all the way! I need a shoe that has great stability and lots of cushion. If you have plantar fasciitis, like I do, try Asics Gel Nimbus 18 or Asics Gel Kayano 22. Asics are actually made for running, not just looking cool! Asics last longer than than other brands too. Check them out and let me know your thoughts! 


The Cool Down

Clients have been asking me about the importance of cooling down after a run. Here’s my expertise: cooling down after a run is a must! First and foremost you need to gradually get your heart rate and breathing back to your resting levels. Lactic acid occurs when vigorous activity is suddenly stopped. A cool down prevents your legs and feet from cramping. Try low intensity walking for ten minute followed by ten minutes of static stretching.

Post-Run Fueling

Main goals for post-run fueling: replenish stored glucose, muscle repair and recovery. Great, but what does this really mean...? Stored glucose (glycogen) is used during a run, to replenish glycogen eat something within thirty minutes after the run. This will minimize muscle soreness. Muscle repair- you are breaking down your muscles during a run, in order to repair those muscles you need to consume carbohydrates and protein. I like the Picky Bars! Natural ingredients and they taste great! Recovery- cross training, massage, and sleep. Cross training gives your body the recovery it needs from running. A massage reduces muscle tension and prevents injuries. Sleep in my opinion, is the best way for the body to recovery and repair itself.

A Runner’s High...Does It Really Exist

Yes it does! It is the best feeling on the planet! Ask any runner and they will tell you the same. A runner’s high is defined as a feeling of euphoria coupled with reduced anxiety and a lessened ability to feel pain. It is a very calming feeling for me. 




Running and Breast Cancer

Running is the best form of exercise for breast cancer patients. Yep, running is better than walking. Here’s why...Running changes the composition of blood, restricts the growth of cancer cells, reduces inflammation and aids weight-loss.

Is Breakfast Really That Important

The answer is No! Breakfast is a personal choice. That being said, base your meals off your daily habits. Lets use me as an example, I like to run in the morning therefore it is better for me to eat my first meal thirty minutes after my run. I will either have a protein shake or almond butter toast with apple slices.

Protein Powder...So Many Choices

I prefer real food, but my busy schedule does not allow me that luxury. If I am going to have a protein shake, I might as well have one that taste good and is easy to digest. My go-to protein powder is MediClear-SGS Vanilla by Thorne. MediClear-SGS is a rice and pea protein with a complete multi- vitamin/mineral profile. This protein powder is also formulated to support liver and colon detoxification. Try it out and tell me what you think!

Should You Workout When You Are Sick?

This cold and flu season has been really bad, in some cases even deadly. My clients have been asking me if they should workout. My advice, along with many other experts is to use the “above the neck” rule. If you have a stuffy nose or an earache you are most likely ok to exercise. If you are experiencing symptoms below the neck, such as a cough or chest congestion, body aches, a fever or nausea do not workout until the symptoms go away. 



A life time of chemotherapy....

Confused and mad were adjectives to describe me when I was told I would
be living the rest of my life on chemotherapy. Seriously, can I not just be
normal and close the cancer book? After taking a few days to process my
new reality, I took a different perspective. This is my new normal and I am
grateful to be alive.

Laughter is good for the soul...

Having cancer isn’t fun, in fact it’s awful. Doctors appointments, treatments,
waves of nausea, headaches, an achy body, the list goes on. Find
something or someone who makes you laugh. Studies show that laughter
decreases stress, reduces pain and increases immune cells.

Exercise because you’re in control...

Being a cancer patient makes you feel as if you have lost all control.
Suddenly you feel as though you are not in control of your life. I know the
feeling all too well. Your work and personal life revolve around doctors
appointments and whether or not you feel well. You may not be in control of
appointments or how you feel, but you can exercise. Go for a walk, do an
online yoga class or hire a trainer to help you. Control what you can!