Thursday, October 20, 2016

TRX Workout: Abs (26minutes)

Here is a very easy follow-along video and audio of a TRX Abs Workout.

Equipment: TRX & Door
Time: 26 Minutes
Experience: Beginner, Intermediate & Advanced

Be A Better Runner; Get A Pedicure!

So you want to be a better runner? No matter what pace you are currently running or if you are the casual jogger on weekends, here is a tip that is going to help you out a lot. 

Your feet take a beating on a regular basis every single day no matter whether you are an avid runner or you avoid it at all costs. Think about how much time you spend on your feet, driving, walking, stairs, cramming them into sneakers, high heels, dress shoes etc. 

A pedicure can greatly reduce all that abuse your feet take even if you don't run. So what right?! But for those of us who are runners, a regularly schedule pedicure can make all the difference in your pacing, performance and overall comfort. Calculating your Ground Reaction Force is a whole other thing, but for the sake of this post we will keep moving on. 

Your feet take a lot of impact and force while walking, running or racing. A pedicure can help alleviate some of those pesky running/walking issues like foot pain, ingrown nail, discomfort in the arch and/or heel to name a few. Let's not also forget that untreated issues may also lead to more serious concerns such as plantar fasciitis, Achilles tendon issues and more. 

A pedicure can provide a laundry list of benefits and here are just a few to consider. A pedicure helps to maintain cleanliness of the feet. Things like athlete's foot can occur in all kinds of people and footwear; a pedicure can be the first line of defense or at the very least an early detection system. A pedicure also helps to keep circulation within the feet that also translates to increased comfort and running health. A pedicure also provides a focused massage on the feet, ankles and calves (be sure to ask for it if it isn't stated) which can help relax the lower half of your legs and release any tight muscles/areas. 

So let's be proactive and do something about it before it happens! Show your feet some appreciation and pampering with a regular pedicure. Serious runners logging more than 20miles a week should look into a bi-weekly arrangement with a local salon. Let's also not forget that pedicures aren't only available in women-only boutiques, so gentlemen you have no excuse not to do the same! Don't forget to take time out for yourself and take care of yourself; especially your feet. Plus a pedicure is much cheaper than foot surgery. 

Saturday, October 15, 2016


Welcome to SportsnFitness LLC

This blog is dedicated to those seeking credentialed input and guidance for their health and wellness goals. 

This blogs will serve as a place to read, investigate, research and follow health and wellness goals, ideas, routines and more. 

This bore out of a need in the industry as I have found most companies claiming to be focused on their customers' health and wellness really aren't providing the best services nor the most accurate information possible. I am exhausted by all the magic pills, diet trends, dangerous recommendations and unqualified "professionals" doing nothing more than misguiding those really seeking help for their health. 

About Me:
For those interested in learning more as well as doing your research (yay! lets's do some digging) here is more about me. 


       CPR/AED and First Aid Certified                                                                 (2006-2018)
       American Red Cross CPR/AED Instructor                                                    (2018)
       AFAA Group Exercise Instructor Certification                                              (2007-2018)
       AFAA Personal Fitness Trainer Certification                                                (2009-2018)
       Massachusetts Dept. of Agriculture Licensed Horseback Riding Instructor (2007-2017)
       AASDN Nutrition Specialist Certification                                                    (2017)
       Spinning Instructor Certification                                                                   (2010-2018)
       TRX Group Suspension Instructor Certification                                           (2012-2018)
       TRX L1 Suspension Instructor Certification                                                 (2012-2018)
       ZUMBA Basic Instructor Certification                                                          (2010-2018)
       ZUMBA Gold Instructor Certification                                                           (2014-2018)

       ZUMBA Sentao Instructor Certification                                                        (2014-2018)


Florida State University, Tallahassee, FL
Major: Bachelor of Science in Management        GPA: 3.3/4.0

Florida International University, Miami, FL
Major: MBA HR Management        Graduation: 2018

Head of Campus Recreation Department     
       Designed and initiated a multi-faceted fitness and intramural sports marketing program
       Fiscal responsibility for $1M budget and manage all department purchase decisions

Lead Client Specialist                                                              
       Generated $18,706 in training sales in 10 months with 83% recurring renewal rate
       Produced 84% increase in attendance for all group exercise classes instructed
Regional Client Coordinator   
       Oversee 3 assigned sites to assist staffing management, event management and auxiliary support services
       Directing and managing a team of 86 interns and part time employees remotely across the country
Training Director    
       Generated $101,057 of personal training sales in 3 months
       Manage 14 direct-report employees and oversee all facility operations

Management Consultant: Fitness Center                                                         
       Responsible for analyzing current business practices & identifying trends
       Collaborate with all staff, supervisors and management for areas to improve


2005, 2006, 2007, 2008     Completed Boston Marathon Race
2006                               16th Place in Age Group for Philadelphia Half Marathon Race
2008                               1st Place in Age Group for Girl Scout 5k Race
2008                               3rd Place in Age Group for Breakfast on the Track 1mile Race
2009                               25th Place in Age Group for Tallahassee Half Marathon Race
2010                               Nominee for Tallahassee’s Best New Fitness Instructor Award
2012                               Gladiator Award for Largest Sale of $13,000
2013                               15th Place in Age Group for Tampa Gasparilla 5k
2013                               Runner Up for Rachel Hudson Customer Care Award
2016                               Published in Athletic Business Magazine