Tuesday Track: I’m Still Into You

The Fit Petite, Love

This week we are plugging our headphones into the latest track from Paramore with their new single Still Into You. This song came through on my new 10 mile playlist this past weekend while running in the park. I had to chuckle at some of the lyrics. It made so much sense to me that this song was relatable to my relationship with running.

Here is the first verse, see what you think of the lyrics.

Can’t count the years on one hand
that we’ve been together—-(true for me as I have been running for 20 years)
I need the other one to hold you
Make you feel, make you feel better

It’s not a walk in the park—–(lately it has been a lot of time in the park)
to love each other
But when our fingers interlock,
Can’t deny, can’t deny you’re worth it—–(you are worth it, I have seen some of the most beautiful sunsets and sunrises because of running…not to mention the calorie burn)
‘Cause after all this time, I’m still into you

I should be over all the butterflies—-(sometimes I still get butterflies on race day morning)
But I’m into you (I’m into you)
And baby even on our worst nights—–(even after a bad run, I stick with it)
I’m into you (I’m into you)

Watch Paramore as they performed on MTV earlier this year. (VIDEO)

***What are you still into?


JWF Nutrition Overhaul:Week 1

It is time to get real here. I am opening the doors to my refrigerator, pantry, and cupboards. I am asking for help and guidance and getting real with how I am fueling my body. I have paired up with none other than Jim White. I figured if I wanted to best results, I would need to go to the best!

I get flack sometimes for being small and being concerned about my size, shape, or weight. Let’s be clear here, just because I am a size 4 and petite, doesn’t mean I get a hall pass on health and taking care of myself. I have curves and if I want to keep them in the right places, I need to get a handle on things now and keep my body in check. I think everyone should strive to be better…not perfect. Celebrities don’t need to be the only ones concerned with feeling good and looking good! God gave you one body and you should respect it enough to take care of it. You wouldn’t get drunk everyday right? So you should not eat in abundance everyday either.

The past month I have become busier than ever. I have been feeling sluggish and slowed down lately. I have been exercising more than ever. I am not gaining weight, but I am not loosing any weight.  I have been a firm believer that diet can cause or repair most problems. I went right to the source and booked an immediate appointment with Jim White, registered dietician and owner of Jim White Fitness & Nutrition Studios.  We discussed my eating…and drinking habits 🙂 We discussed my lifestyle, exercise schedule, and sleep habits. All these factors go into play when making a meal plan that is realistic to YOU.


Jim customized a meal plan based on my daily schedule and workout regiment.  The plan IS NOT a diet. I don’t believe it those. Diets are destined for failure. Your dietary requirements should be built individually for you and be based on your lifestyle. The plan has to be easy, or you will not follow it. My nutritional plan needed tweaking and the adjustments Jim made were all very easy to implement.

Last week I hit my favorite neighborhood deli one last time (for a few weeks) and wouldn’t you know it was FREE brownie day. A perfect farewell to me as I move towards this journey. Stay tuned for the next several weeks as I document my progress, challenges, and results. You can take this journey with me. It is never too late. Contact Jim White Fitness & Nutrition Studios and get a consultation today.

To remain authentic and keep myself accountableI have enclosed some “before” photos as well as my current stats:

Weight: 121

Height: 5′

***My Take-A-Way Tip of the week***

This week a big take a way was that  if I must consume alcohol, I will order the clear liquor and clear mixers. I will now be swapping out my Saturday beers for Vodka Soda with Limes, quite refreshing. Make this simple summer time switch yourself and loose some unneeded extra calories.

JWFNS Contact Info:



Hilltop Location 422-4728

Great Neck Location  412-0019

Stand Tall: Postural Analysis

VB Pilates Club, Postural Analysis, The Fit Petite

You know those moments that come around every now and then and they change your life and the way you view things completely? This was one of those moments for me in regards to my health and my body.

A couple of weeks ago I took off a few days from my “real job” to do some blog work, website development, and run around on some personal appointments. One of those appointments was a private session with Trichelle Moxley, owner of Pilates Fitness Club here in Virginia Beach. I have been attending Pilates session there 1-2 times per week. I mentioned a few weeks ago in a post about the results I was having and how Pilates was benefitting my running and overall fitness ( see post here ). I figured since the Pilates sessions were working so well,  I couldn’t wait to see what the Postural Assessment unveiled. I booked 90 minutes for the appointment. I wore yoga pants, a sports bra, and a t shirt to the appointment. This is important, because Trichelle needs access to all points of the body as she moves from head to toe. The postural assessment/analysis is focused on more than just your posture. I did not share any issues or concerns with my body prior to the analysis as I wanted it to be as unbiased as possible.

A postural analysis should be performed by a qualified practitioner. Trichelle’s list of credentials makes her highly qualified ( ***see credentials below). According to a medical dictionary, a postural analysis is an evaluation performed on a patient’s body/limbs to observe any physical abnormalities. I laid down on the bed level mat and she began her work.  Trichelle started at my head. She felt around under hair and neck. Trichelle noticed some tightness and tension from there to my shoulders. This made sense to me as I hold everything in that area. She did some release work on these tight areas. By applying pressure the muscles eased up and began to relax. She then moved down through the abdomen and hip area. This was the most Earth shattering part to me. She immediately noticed my tight hip flexor. When she brought it to my attention, I confessed that my hip flexor was my first ever running injury and seemed to be the root of all my other evils. She had me stand and face myself in the mirror. I could visibly see that one of my hips was an inch or two higher than the other, mind-blowing!!! I laid back down and she began to work her magic on the release work. Trichelle mentioned this may have been one of the highest hip flexors she had ever dealt with. After some deep intense pressure, the muscle began to relax. It was a sensation of “it hurts so good”. I could immediately tell the difference, it was like my body was so grateful. Trichelle then moved down through the legs and feet. She spent a little time their on some minor things and did some more release work. She educated me during the entire process as to what she was doing and why. We finished the appointment with her setting my posture at neutral spine against the wall in a standing position. I held it in place for a few moments so I would the remember feeling. This is how I would need to sit and stand from now on. I left the appointment feeling stretched and completely comfortable, almost as the same sensation after a good massage. Due to the heavy amount of  work Trichelle performed, there was a risk of feeling sick from the releasing of all the toxins, but I felt great.

I went back a couple days later for a thorough review of what had been accomplished. Trichelle provided me with tips and tools to do the release work at home. She also provided a detailed account from head to toe on paper of my customized results. This would come in handy for any massage therapists or chiropractors I may visit in the future.

The past two weeks I have been standing better, sitting at my desk better, running better and engaging all my muscles better. This is a MUST for anyone at any age. The information and take aways from this have been life changing. I was able to implement the changes right away. Don’t be in pain anymore, learn why your body functions the way it does and what you can do to combat it.

I highly recommend EVERYONE having a postural analysis performed on them. You will feel better and chances are, you will look better because you will carry yourself completely different.

Stand Tall


***BS Psychology with concentrated studies in Exercise Science . Virginia Tech
Certified Personal Trainer . NASM
Postural Assessment Continuing Education Units (over 100hours) . through Mark LaPonte, Medical Exercise Specialist
Certified Childbirth Educator . CEA San Diego
Certified Yoga Teacher . YogaWell with Kathy Lee Kappmeier
Certified Pilates Teacher . Pure Energy Health & Wellness with Christopher Moxley
Nutritional Studies for over 14 years . Dr. Cliff Oliver

Tuesday Track: How Big Is Your Brave?

I heard a song several weeks ago that stuck with me and I have been listening to it a lot lately. Sara Bareilles has a new single out, Brave (watch it HERE). The lyrics in this song seem to have come straight out of my head and heart. I am including some of the lyrics to the song because I think it is important for you to have the context around my words.

You can be amazing
You can turn a phrase into a weapon or a drug
You can be the outcast
Or be the backlash of somebody’s lack of love
Or you can start speaking up
Nothing’s gonna hurt you the way that words do
And they settle ‘neath your skin
Kept on the inside and no sunlight
Sometimes a shadow wins
But I wonder what would happen if you

Say what you wanna say
And let the words fall out
Honestly I wanna see you be brave

With what you want to say
And let the words fall out
Honestly I wanna see you be brave

I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave

I just wanna see you
I just wanna see you
I just wanna see you
I wanna see you be brave

Everybody’s been there, everybody’s been stared down
By the enemy
Fallen for the fear and done some disappearing
Bow down to the mighty
Don’t run, stop holding your tongue
Maybe there’s a way out of the cage where you live
Maybe one of these days you can let the light in
Show me how big your brave is

I have always been an intense person. I am very vocal with my voice and thoughts. I am intense with goals as well. I put a lot on my plate, and sometimes people don’t seem to get it.  Through the years this quality of mine has offended people and even pushed some away. I have always thought of the quality as a strength of mine, however I never thought of it as brave. But this song is making it more acceptable for me to think that in some strange way, it just may be.

What are you afraid of? Is it your work? Is it an upcoming race? Is it a personal goal? Over this past weekend I could have pushed a little harder in all of these. Can you push a little harder at work? In a workout? With a relationship? Think about this for a moment and determine how big your brave is. Does your brave carry you to a 5k, a 1/2 marathon, a full, a tri? I always have a little bit of fear at the start of training for any new goal. As I am currently in training for the Rock n Roll 1/2, I am afraid. I am afraid of the scorching Virginia Beach temperatures, I am afraid of my mental toughness not holding up. i am afraid of Camp Pendleton.  I am afraid of giving a poor showing to Girls on the Run. I do believe that our dreams/goals should make us somewhat afraid or uneasy. If they don’t intimidate us, I don’t think they are big enough. For me being afraid keeps me accountable and motivated!

Be brave and believe


Allen Stone Memorial Run/Swim/Run and 5k 2013

Saturday morning started early for me as usual with a 6:00 am wake up call. Enough time for me to eat some fruit, drink some water, drink some coffee and hop on my bike to make my way down to 31st park. There was no long park run on the schedule, instead I would be participating in the Allen Stone Memorial 5k along the Virginia Beach boardwalk. I came across this race a couple of years ago and have marked it on the calendar ever since. Last year I ran this with a group of girlfriends (2012 Allen Stone), but this year I was flying solo.

This race draws out some fierce and fit competitors among the Navy Seal and Virginia Beach running community.  In 1999 Allen Stone, a Navy Seal,  competed in this race that at the time was called the Braveheart and won the 20-29 year male age group. A short time later that year, Stone died suddenly in a Navy Seal Training accident. The race was appropriately rename as the Allen Stone Memorial Run/Swim/Run and 5k.

The day was sunny, warm, and a bit windy. The ocean was calm from a glance, but after a report from VBLS Deputy Chief Tom Gill, he warned of the shockingly cold temperatures the swimmers would face. Respect, remembrance, and a sense of excitement are all elements of the day. Mayor Sessoms started out the festivities by reading a proclamation that made July 20 Allen Stone Day in Virginia Beach. Team Hoyt was in attendance and would be both pushing and pulling in the Run/Swim/Run as and 5k.

I settled into my spot on the boardwalk for the 5k run. The horn went off and we took off in pursuit of the turn around for this fast out and back. By mile 1 it was clear as to how hot it was. I didn’t time myself that day, but I could feel myself pulling somewhere between 8-9 minute pace. As I approached the turn around the top finishers became passing me. First in the pack as expected was Ryan Carroll who took first overall with a time of 16:08. A few moments later, my friend Joe Telford cruised by finishing in the top ten overall and and taking first place male finisher in the 30-34 age group. I finished with a time of 27:44, almost 2 minutes slower than last year. This put me 79th overall out of 231 5k finishers and 4th in my age group of 30-34. DAMN!!! I wish I knew where the third place girl was, I would have definitely tried to catch her 🙂 Lesson learned to always push yourself just a little harder and also not drink so much wine the night before 🙂

After the run, runners began to gather on the 31st street park. I met up with Joe and another friend Bobby McMichael, who also placed second in his division! Joe ran into his friend Shawn Buddenhagen, who placed first in the Run/Swim/Run for team Hoyt. If the run wasn’t enough, there was a pull up competition on site. After Joe tackled the 5k he hit the bar and busted out 23 pull ups! I quickly came to realize that if I could not be a “winner” on the day, I would just surround myself with them in the hopes that I would absorb some of  their speedy mojo through osmosis.

Great job to all competitors! The race was a fun one for me and an extremely successful one for others.

Get luck the next time you get your race on, and remember to push just a little bit more because you never know how close you are to an awesome finish!


I think that’s Jimmy Buffett

Last weekend on an impromptu outing with some friends at my neighborhood watering hole, little did I know I I was in for a huge surprise. While enjoying some cold beverages at the inside table of Wharfside, it was obvious there was some major commotion occurring outside on the deck. We quickly realized that the one and only Jimmy Buffett was playing right there on the deck!!! He was in town for a concert the next night at Farm Bureau Live and was giving us a once in a lifetime preview. We were all in shock!!! Here are some of the pics and videos I captured as he serenaded us with Margaritaville. I have always been a fan of the song, but now it holds it’s very own memory inside my heart.

Wastin away again…


***Here is a write up on the private concert from last week’s HamptonRoads.com

Refuel: Got Chocolate Milk?

Last summer I wrote a blog about popular post race beverages.  Coconut water, beer, chocolate milk, Gatorade, aloe juice, and water are all popular choices. There seems to be a lot of opinions and discussion around what option is best.

Chocolate milk has been proven to help restore muscles quickly. Refueling your body with chocolate milk does wonders because of the science behind it. Chocolate milk contains the perfect ratio of carbohydrates to protein. Chocolate milk contains Vitamin A, Vitamin D, phosphorus, potassium, electrolytes, and fluids to rehydrate. All of these properties are essential for running and training, especially for longer distances like the Rock n Roll 1/2.  As I get closer to the Rock n Roll 1/2, I am more in tune than ever with nutrition and post run recovery. Chocolate milk is becoming a regular part of my training and recovery process.

How do you Refuel?


English: A glass of chocolate milk.

English: A glass of chocolate milk. (Photo credit: Wikipedia)