Research shows that music can bring positive changes to one's brain, heart and overall health by helping to lower one's blood pressure, increase one's state of consciousness, change one's mood from negative to positive, and decrease one's overall levels of stress. In addition to affecting one's varying medical states, all genres of music have also been able to connect people … Continue reading What’s on your iPod?

An individual undergoes numerous transformations during their lifetime.  Whether physical, emotional, or spiritual, the very process of going through life - of surviving the ups and downs, of overcoming the obstacles and hurdles, of growing and developing through the wins and losses - changes and molds an individual, both in positive and negative ways.  How you deal … Continue reading Transformations are Possible but you must Trust the Process

Macro dieting, or often times referred to as Flexible Dieting or IIFYM (If It Fits Your Macros), is simply the counting of macronutrients (proteins, carbs and fats) in one’s daily meals. Individuals who employ a macro approach to dieting are often trying to accomplish some type of body composition goal. For fitness competitors, it’s the … Continue reading What exactly is Macro Dieting?

FICTION. This is a common misperception amongst women.  Lifting heavy weights will NOT make you big or automatically turn you into a body builder.  On the contrary, incorporating heavy sets into your fitness routine will actually HELP you to build muscle definition and SOME mass size.  It takes much more then JUST lifting heavy weights … Continue reading Fact or Fiction: Women – Lifting Heavy Weights will Make you “Thick” or “Bulky?”

Yes, yes I do and I get asked all the time why I compete in fitness competitions and the answer is easy: why not? As an athlete growing up, I constantly trained for all types of sporting events – swimming, dancing, volleyball -you name it and I found myself missing the competitiveness associated with being … Continue reading YOU Compete in Fitness Competitions??

Did you know that flexibility and range of motion are key components in remaining injury free? For example, your ability to maintain your running stride, to elongate your favorite yoga pose, to go deeper into a lunge is often times dependent on how flexible you are as well as how loose (or tight) your major … Continue reading Stretching and Why You Should Incorporate it into Your Daily Routine

One area of our bodies that I see women tend to ignore is the back and I'm here to tell you, stop ignoring it!  The neck and upper back are very important muscle groups as they are used daily for activities like holding up your head and turning your neck. The spinal extensors are the … Continue reading Back Attack…why women should focus on this group of muscles

We all have a favorite body part to work: abs, legs, back, butt, you name it.  And though I am a firm believer in focusing on an all-over approach, I secretly do cartwheels when it is leg day.  Now, my trainer may not agree as I often whine and complain throughout the entire workout, but … Continue reading Leg Day…My Favorite Day of the Week

I am asked this question all the time: what exactly do you do at the gym? My answer is always the same - it depends on what my goal is at the moment.  Often times I think many of my female friends are afraid that if they lift, and don't do cardio, then they'll just … Continue reading To do or not to do: Cardio, Weights, or Both?