Women's Health

You may already be immersed in a fitness plan which enhances your physical strength and flexibility, improves performance, and keeps your physique in tip-top shape. But being physically fit confers a multitude of mental benefits which you might not be aware of. As a matter of fact, the link between physical health and mental health is so strong that people who brush off regular exercise as a time-consuming task are depriving themselves of optimal health and well-being.

In honor of each and every traumatic brain injury survivor, as a fellow TBI Survivor, I praise you with my utmost respect.

Given the adversity and obstacles in my life, I have also experienced the bright side. I am so fortunate to have been blessed with opportunities in my career that have enabled me to pursue my dreams. However, it’s by the result of multiple traumatic brain injuries, that I’ve pursued a purpose driven life and career. Having a positive mindset, your-eye-on-the-prize momentum and winning attitude ensures you focus!

During pregnancy, women gain anywhere from 25 to 40lbs. It took 9 months to put that weight on, so don’t expect to lose all the weight right after the baby is born.

First thing you should do is consult with your doctor to see if your body is ready. Ligaments and joints will still be loose due to the hormone relaxin. Diastasis recti, which is the separation of your core muscles, is also common after birth.

With all the workout trends and nutrition fads, it’s easy to overlook and forget the most fundamental basics. Sometimes we can get too caught up in the macronutrient levels and the caloric values of the foods that we are eating that the most simple, and yet critical, steps are missed. Life is busy enough, so if all else fails, remember these basic rules.

We all deal with bumps in the road and sometimes those bumps tend to put a stop to certain things in our lives, and for most of us it’s FITNESS!! To most, working out may not be the most important thing when it comes to prioritizing that to-do list. Sometimes it can be an injury that allows us to stop working out. Regardless the reason, I wanted to share with you a few pointers on how to return to fitness from a hiatus. Let’s check them out!!!


Perhaps the ebb and flow of life has thrown you off your fitness routine, and you are ready to return to the gym. It might be that you are post-partum, or had to nurse an injury or illness. Or it could be that you have been moving at such a frenetic pace in your life that you got sidetracked from your “every damned day” gym schedule, and need to get back into the groove. Whatever the reason is for putting consistent gym visits on the back burner, the good news is that you can re-establish a consistent fitness regimen. In order to ensure the greatest success with your efforts, here are some suggestions which will motivate you and keep you on track.

What is the Post Workout Phase? What does it mean? What are you supposed to do? Most people consume something after a workout, but there are those out there that do not. Are you one of those people? Why?!

I have broken this into three parts: 1) carbohydrates, 2) insulin debacle, and 3) muscle glycogen. Apart from these three things, it goes without question that you should be consuming PROTEIN post workout! I personally take in 50g after each training session.

Working in the fitness industry, there are so many questions about what exercises work or what food to eat to help reach fitness goals and those are mostly asked by women. The internet is loaded with so many articles or stories about fitness and can be very confusing. I understand!!! Well ladies, lets dive right in and rid the top 5 myth busters I often hear once and for all! Let the countdown begin……

The summer months bring warmer weather, which come along with outdoor barbecues, get-togethers and parties. We already know the pitfalls of all the food at these events, but how does your casual beer (or two, or three) affect the progress you’ve made in the gym? It’s not just the calories that are the concern, but how do even the light beers affect you?

"It’s my metabolism." We all use that one. Now that I have personally long passed the magical 40 milestone, it feels like my metabolism has slowed to a snail’s pace. I get the biggest laugh when people have told me that they can eat whatever they want and never gain weight. Now that they are older, many of them are out of shape and overweight.


Physical fitness is more important than ever with over 66% of American adults considered overweight or obese, and nearly 30% of children and adolescents categorized as overweight or obese. These statistics make me even more thankful for my parents and their investments in health and tenacity in keeping me and my siblings active growing up. Despite how active my parents are, my dad would have fallen in the majority of Americans as overweight a few years ago until he made changes recently.

I get so many messages and emails about Glute training and exercise tips, so I decided to video tape a glute workout and share it with all of you.

Glutes are one of my favorite muscle groups to work. Before my pregnancy I use to lift very heavy, but I am not back to full strength yet. These are a few exercise that I enjoy doing and I hope you enjoy them as well. Check out the pictures and video below to get tips on how to do the exercises!

I have been active my entire life. By 11 years old I would ride my bike about 5 miles each way to swim practice in the summer and then ride around all day after. I started lifting weights with my swim team at 12 and could beat all the boys in middle school in arm wrestling as a result (except my boyfriend because I didn’t want to embarrass him!). And even though I grew up in Pennsylvania, my family went to New Jersey beaches on weekends and I taught myself how to surf at 13. I just kept beating myself up in the water until I got it. At that time I was one of the few females surfing in Long Beach Island, in fact, I only remember seeing one other girl out there in those first 3 years. Thus, I grew accustomed to playing outdoors in my various sports solo or being one of the only chicks around. It may have toughened me up as well though. During those tender pre-teen and teen years I was somewhat ashamed of my muscular body and felt boyish. This was also the era of stick thin beauty perception.

What is attrition and how is it linked to our definitions of beauty?

Is it April already? As we spring into a new season, we’ll need to check in with the progress and changes of each respective client. When was the last time you sat them down to reassess their individual paths and goals? Chances are, you’ll come across a few obstacles, but don’t fret. Remember that encountering obstacles are part of the process! Chances are also you’ve witnessed in your gym setting, exercisers coming and going since the New Year’s resolutions. People start again in the New Year with good intentions, but good intentions didn’t get them very far. Why is this so common this time of the year?

This month at Dash Fitness Studios, every day of the week, we write a quote on our mirrors with a positive affirmation. By the end of the month, our mirrors will be full of quotes inspiring our clients and reminding them of everything their body has to offer. A few years ago, I was frustrated because I made a mistake and commented that I had been so stupid. My friend that was with me asked, “Would you say that to anyone else?” This question took me by surprise. I laughed, uncomfortable by the question. Of course my reply was, “No.” She smiled and replied, “I didn’t think so. You need to show yourself some self-compassion!” Little does she realize I took this important advice to heart.

Tighten Your Own Head Turning Backside!

Hey, girls! Nothing will make the boys remember you (even if they forget your name! lol) like a fit, tight derriere! Be sure they remember YOU when you walk past them…Tone and shape your own eye-catching bootie with a butt-blasting workout you won’t soon forget! Here’s a fun program to help you get fit and lean!

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