Category Archives: Blog


Interview on That Business Show 2.0

My Interview on That Business Show 2.0!

Check out my interview with Jamie Meloni on That Business Show!  You can hear me discuss all the great things we do in the studio, the fitness industry, and the Pink Ribbon Program offered by Wise Women Fitness.

The Pink Ribbon Program is a  certified, post-rehab therapeutic exercise program for women who are recovering from breast cancer treatment and surgery -the primary goal of the program is ti help women regain as much mobility as possible so they can return to their day-to-day activities of life.

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New Event – Let’s Celebrate Heart Health Month!

Did you know February is Heart Health Month?

Ladies, why not join me for a little lunch and some networking this Thursday at The Tampa Bay Research Institute for their monthly Women’s Wellness Program.  I will be speaking about keeping your heart healthy through exercise!

Exercise for your Healthy Heart!

Featuring guest speaker, Lynn Valaes, Owner, Wise Women Fitness

Thursday, February 16th, 2017
11:45 a.m. – 12:00 p.m. Networking, meet & greet
12:00p.m. – 1:00 p.m. Presentation

Bring a new friend and you will be entered into a drawing for a complimentary lunch for next month’s program. We will also have a table set up for you to share any event flyers you may have and want to share.  And don’t forget, bring a shoe donation for a worthy cause!
Call 727-576-6675 Ext. 123 if you have any questions.

Tampa Bay Research Institute
10900 Roosevelt Blvd. N.
St. Petersburg, FL 33716

TBRI is an EASY 10 minute drive over Gandy bridge, just west 9th Street North, next to Jabil.

RSVP here to attend the Women’s Wellness Program and/or to order your lunch!  Looking forward to seeing you in the audience!

As always, yours in health,

Lynn V.

Anna Lamia2

We’ve got a new team member: Annalise Lamia

Welcome to the team!

Wise Women Fitness is thrilled to announce the arrival of our newest team member – Annalise Lamia

Annalise is an NSCA-CPT with a degree in biology and exercise science. She believes that health is wealth and her mission to empower others to discover how great the human body is designed to feel.

Born and raised in New York, Annalise began her fitness lifestyle as a cardio addict and rugby player during her first year of college. After an injury she began to learn more about the body and training and decided to pursue exercise science. She studied at the Swedish Institute College of Health Sciences in NYC and began working at Lifetime Fitness.

A desire for a fresh start, lifestyle change and warmer weather caused her to move to Tampa, Florida at the end of 2014 where she currently does personal training primarily for injury prevention, strength gains and weight loss clients. When she’s not training clients, she can be found making specialty coffee drinks, listening to live music, or training for powerlifting and strong woman competitions.

Please join me in welcoming Annalise to the Wise Women Fitness Family!

As always, yours in health,

Lynn V.


You Have All the Answers Within You

You have all the answers within you, so trust your inner voice.

Trusting your inner voice is empowering and can be the key to keeping you on your life’s path. Remember to respect your own opinion instead of seeking validation from the opinions of others. There can be tendency to find security in letting others make decisions for you. After all, if things don’t go well, then you can blame someone else for the decision. But your opinions matter and its your instincts that lead you to make the best decisions. So remember that you are wise and take the time to be still and listen to your inner voice. Click here to find out more from Madison Taylor at .

As always, stay informed and stay healthy!

Yours in health,


How will you deal with Stress and the Holidays?

Can you feel it?  Here comes the holiday season and all the stress that goes with it!

The holidays are a wonderful time to be with family and friends. But these joyous occasions can bring a great deal of stress. Even the most prepared can get overwhelmed with all of the shopping, events to attend, making travel plans… not to mention your health and fitness goals can totally get derailed. This stress and pressure can prevent us from being present and able to enjoy the time we spend with the ones we love.

Wise Women Fitness is here to help!  We’re holding a FREE workshop to help you manage the emotional challenges the holidays can present so you can be sure to finish up the year strong and in good health.

RSVP here and let’s get YOU started on a joyful, peaceful, stress-free holiday season!

Surviving the Holidays: Coping with Stress and Anxiety
with Heather Widmer LMHC CAP

Wednesday, November 30th

Wise Women Fitness
3311 S. Westshore Blvd, Tampa, FL
(813) 310.2628

As always, yours in health,

Lynn V.


We’ve got a new team member!

Welcome to the team!

Wise Women Fitness is thrilled to announce the arrival of our newest team member – Lois Waite.

Lois is a South Tampa local, a mom of two boys, a former competitive triathlete, AND a former small business owner. Her business acumen and her passion for health and fitness makes her a perfect match for our team and our clients here in the studio.

With her prior career as a healthcare company project manager and owner of a successful small business, Lois brings a wealth of experience to the business side of WWF. She will be instrumental in orchestrating our marketing efforts as well as aiding in business support as needed.

Please join me in welcoming Lois to the Wise Women Fitness Family!

As always, yours in health,

Lynn V.


What’s in your medicine cabinet?

Supplements may seem like a healthy choice, but take them with care.

With so many of our Wise Women Fitness taking a variety of medications for different physical conditions, it can be very tempting to want to take a supplement to increase your health benefits.  While supplementation may seem like a good idea, you must be very careful as many of these supplements can cause very dangerous interactions with your current medications!

Some of these supplements or ‘over-the-counter’ drugs can make your prescription drugs less effective or increase dangerous side effects.   A study in the JAMA Internal Medicine revealed that 15 percent of adults are at risk of major drug-drug interactions, including drug-supplement interactions. It’s always a good idea to check online to be certain what your are taking does not have any dangerous side effects with your prescription medication.  Be VERY careful if you are planning on taking any of these eight supplements.

As always, stay informed and stay healthy!

Yours in health,

Melissa Brockman, CPT

Meet our Newest Team Member, Melissa Brockman

Welcome, Certified Exercise Physiologist and Personal Trainer, Melissa Brockman.

Our team is growing once again and Wise Women Fitness is pleased to announce the arrival of our newest certified personal trainer, Melissa Brockman, MS, EP-C, CPT.

Melissa entered the Air Force in 1992 and completed her first fitness certification at the prestigious Cooper Institute and she has been in the fitness industry ever since.  “The Certified Personal Trainer program at The Cooper Institute solidified my resolve to involve myself with organizations and people who wanted to help others do the same”, said Melissa.  She then went on to earn a variety of specialized fitness certifications including Exercise Physiologist from The American Council of Sports Medicine and subsequently a Master’s Degree in Sports Administration and Management.

Once she earned her Master’s, Melissa partnered with Department of Defense and worked with our Air Force members to ensure they were mission ready – – not only mentally, but physically! Read Melissa’s full bio here.

I am thrilled to have Melissa on our team.  Her knowledge, vision and her values are absolutely congruent with our mission here at the studio; she is a perfect fit for WWF and our client base.  The skill set that she brings to the table will change lives with every woman she trains.

We are booking daytime sessions with Melissa now.

As always, stay healthy!



Power Food: Butternut Squash

Fall harvest squashes are available in stores now.

Post courtesy of

Rich in phytonutrients and antioxidants — and succulent enough to warrant the moniker “butternut” — this graceful, hourglass-like gourd is the perfect addition to an autumn meal.

Health Benefits

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash’s tangerine hue, however, indicates butternut’s most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What’s more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.

As if this weren’t enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

With just 82 calories per 1 cup serving, butternut squash makes an excellent heart-healthy side dish!

As always, stay healthy and stay informed!


P.S.  Want to try some recipes?
Lamb and Squash Tagine
Gingered Butternut Squash Pie


There is no riches above a sound body…

There is no riches above a sound body…

Our title may look familiar to some and it should – it is an excerpt from Ecclesiasticus 30:15/16:  “Health and good estate of body are above all gold, and a strong body above infinite wealth.  There is no riches above a sound body, and no joy above the joy of the heart…”  This is such an appropriate quote; we know all too well that all the money in the world will not likely save your body from life-threatening disease.

So, with all of the information we have on the benefits of exercise and with our desire to be healthier, live longer, it is puzzling how we shy away from exercise.  Is it because we’re too tired at the end of the day by our jobs, distracted by relationships and our kids?  Exercise is free, readily available and can do some amazing things for our bodies. How else can you naturally control your weight, reduce your risk of disease, make yourself physically and emotionally stronger and stay independent?

We are all on this amazing journey called LIFE and we have been blessed with this amazing machine called our BODY.   When you think about exercise, don’t just view it as a means to look good!  Remember, exercise plays a MAJOR role in your health.   Why not try something new and challenging in your life? Take a hike, go biking, take a swim or just start dancing around your living room.  Starting to exercise may seem difficult at first by trust me, with a little time and perseverance it does get easier and you will have fun!  By incorporating a regular exercise program in your life you’ll have more energy, drop some pounds, improve your posture, strengthen your core, and increase your range of motion, not to mention you may give yourself a longer, healthier and more productive life.

So what are you waiting for?  Get moving today!*

As always, stay healthy and stay informed!


*Remember, always consult with your physician before starting any exercise or physical fitness program.