Exciting News

Please check out the new and improved website for me, The Fit Petite, and be sure to sign up in the subscriber box as this site will soon be abandoned. Spread the word and feel free to post the new site on FB to share with your friends ! Exciting to share this just in time for Rock n Roll 1/2 Marathon weekend!!!




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


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)

Paleo for Athletes: Some Facts and My opinion

Last week I attended a book club discussion with Dai Roberts and the Final Kick crew on the book, The Paleo Diet For Athletes by Loren Cordian and Joe Friel.  As It turns out, I was one of 3 people who actually bought the book, read the book, and brought it to the book club. The discussion was centered more around the concept than the book itself.

First a little background  Paleo…

The Paleo Diet is often referred to as the cavemen diet. These nickname implies that one can eat anything and everything that was available to a caveman. Mostly the diet is made up of meats and vegetables. It does exclude grains, nuts, legumes, dairy, potatoes. Also it obviously excludes refined salts, sugars, and processed oils. The idea of the Paleo Diet For Athletes takes this concept a step further. Elite or endurance athletes need more nutrition than a sedentary individual. Their exercise schedule and training often mandates that they eat before, after, and even during some workouts. The body has more nutritional and dietary needs. The idea of Paleo for Athletes allows for some latitude on the “non optimal” food.

The Group…

The book club group was mostly populated by endurance athletes such as runners, cyclists, and triathletes. One individual at my table was even in training for an Olympic Triatholon. While we had a lot of discussion of the type of diet to consume, most of use were in agreement on two things. One was that endurance athletes needed more nutritional intake than the Paleo Diet allowed for. And two, no one was willing to forgo alcohol. There was an individual who seemed to be in opposition of the rest of the group. This individual spent a lot of time doing CrossFit workouts (the topic of CrossFit is another blog for another day).


A average (non elite) marathon time for a man is 3 hours and 30 minutes. A typical Crossfit workout can be anywhere from 10-30 minutes. The nutritional needs before, after, and even during each of these respectable workouts are COMPLETELY different. It seems to me that this would be extremely obvious. But this was the point that seemed to ensue serious debate amongst the group.

For example, as I prepare for my Saturday morning long runs in the park, I do some nutritional planning. Before the run I may consume berries and peanut butter. Halfway through the run I may consume a gel, gu, or block of choice.  After the run allows for more time to sit down and have a full meal that would include protein, carbs, probably some dairy, and even some refined sugar or salt. Peanut butter, gel, and some of the breakfast items would be considered to be non Paleo or non optimal foods, but for an athlete would be necessary.

Now imagine an endurance athlete who is in training for a full marathon or an Ironman. The time spent on planning workouts is probably equal to the amount of time spent on meal planning.


After reading the book, attending the discussion, and struggling with my own nutritional challenges lately, I have a very strong opinion on the matter. I believe that training and diet are extremely personal and individual choices. If you want to train for a time, you should. If you want to train without a watch and train to accomplish for the goal of completing the race you should. If you want to be a vegetarian for moral, ethical, or dietary reasons you should. If you want to eat fast food all the time, I don’t think you should but I think it is your right to do so. Just as the Adkins Diet was popular in the late 90’s, the Paleo Diet seems to be the trend of this era.

Please weigh in on this controversial topic. Have you tried Paleo? What were the results?

Eat on!!!



photo copy