Category Archives: Blog

WWF Platinum Partner Seal

Announcing our newest Platinum Partners

We’ve got two new Platinum Partners!


Florida Wellness Medical Group is a team of compassionate physicians and care providers dedicated to an integrative approach to help Floridians attain long-term health.  With five locations throughout Tampa Bay, they offer full-spectrum Primary Care services as well as Chiropractic, Medical Acupuncture, Massage & Physical Therapies to manage chronic illnesses or to help the body heal itself after auto accidents or sports injuries. 

Florida Wellness focuses on treating the root causes of your conditions, not just the symptoms. 

Florida Wellness Medical Group | (813) 229-2225


Weight Loss Nation is an online health and wellness program offering you community of like-minded people all sharing the same journey. The program is available 24/7 and offers you a complete menu of services, including a Private Facebook group, 24/7 email support, meal plans and fitness workouts.  Private and confidential, Weight Loss Nation gives you all the tools you need to live a long-term, healthy lifestyle today!




Safety Tips for Running Alone

Safety Tips for Running Alone 

I thoroughly enjoy running with a group of friends, but sometimes, either out of necessity or choice, I run alone. When running alone (at any time of the day but especially before sunrise or at night) it is very important to think about your safety. Here are some important tips to consider to make sure you stay safe.

Don’t be routine

Run at different times and choose different routes. You can even try running your route backwards. Anything to prevent a pattern. Though attacks can be random, some are based on a perpetrator watching for patterns.

Make sure you are seen

Don’t assume that drivers see you. I can’t tell you how many times I’ve had to stop and get off the road for a driver who has all their attention on their phone. Try to move away from vehicles; don’t just assume they see you and will move for you. Also, wear clothing that makes you more visible and use lights and reflective devices. There are many different styles of running lights to chose from. You can find a review here of the best lights for running.

Run facing traffic

Another good way to make sure you are seen is to run facing traffic. Facing traffic makes it much easier for you to see and move out of the way of vehicles. And always look before you change direction. Never make the assumption that nothing’s behind you. Just because you don’t hear it doesn’t mean there’s nothing behind you.

Make sure someone knows your route

Tell someone where you are going and when you expect to be back. This will alert someone if you don’t return when expected and they will know where to look for you.

Limit distractions

If you use an iPod or other listening device, have an earbud only in one ear. Keep the volume low enough that you can hear your footsteps and breathing.

Carry your phone

This is a great idea for multiple reasons. You can listen to music or a podcast and of course you can reach out for help if you sustain an injury, aren’t feeling well or feel unsafe. Use a belt, arm band, or pocket to carry your phone rather than carrying it in your hand. Carrying your phone in your hand can affect your running form.

Wear ID

If you are in an accident or have a medical emergency, wearing identification can ensure that those coming to your aid have the information to alert your emergency contacts. You can also list any allergies or medical issues. Click here for a link to Road ID, a company that makes personal identification that is easy to wear while exercising. You can personalize the information you put on your ID.

Use technology

There are mobile device apps for your personal safety that you can use to do everything from alerting specific contacts if you fail to check in, sending out an SOS, to keeping you connected 24/7 to dispatch. Click here for a list of free personal safety apps.

by Lois Waite




Mindful Eating

Mindful Eating 

Mindfulness is the practice of being fully in the present moment. It is attention paid to our thoughts, feelings, sensations and surroundings without labeling any of it as “right” or “wrong”. This paying attention to the present moment without judgement promotes a sense of calmness.  It is being in the present moment without reliving past regrets or trying to control the future. Studies have shown that the practice of mindfulness is good for both the body and the mind. It can reduce stress and help us focus, as well as improve our relationships by creating greater empathy.

Mindful meditation is quite common. But have you ever heard of mindful eating? Mindful eating is paying attention rather than eating unconsciously. It’s about noticing your thoughts, feelings, and sensations as you eat. This can be a beneficial tool for improving our nutrition and putting a stop to over eating. Click here to read more about this technique and its benefits.


Protecting Your Brain from Alzheimer’s

Protecting Your Brain from Alzheimer’s 

With more than 5 million Americans living with Alzheimer’s Disease, scientists are working on not only how to treat the disease, but how to prevent it from developing in the first place. While drugs for treatment can take years to develop, Rudi Tanzi, Ph. D., director of the Alzheimer’s Genome Project and a leading researcher in the field at Massachusetts General Hospital and Harvard Medical School, says that there are things you can do to prevent Alzheimer’s. The four categories of prevention that Tanzi identifies are diet, exercise, sleep and stress reduction. Follow this link to a CBS News Morning Rounds Segment to learn more about protecting your brain.



Preventing Running Injuries

Preventing Running Injuries 

Spring is here so it’s a great time to get out and run. The cardiovascular benefits can be a wonderful compliment to your strength training as well as an effective way to shed a few pounds. But it is quite common to begin a running program only to find yourself injured a few weeks in.  Whether you are training for a 5k race, or just running for fitness, nothing can be more frustrating than getting injured and not be able to run. Below are some basic principles you can follow to help prevent injury.

  1. Stick to a plan when increasing weekly mileage and pace

    One common reason runners get injured is because they progress their distance and/or pace beyond what their body is capable of at their current fitness level. Regardless of your running goals, it is best to have a plan and stick to it. Your plan should increase cumulative weekly mileage no more than 10 percent per week. For example, if your plan includes 10 miles in the first week, with the 10 percent rule, the second week should be no more than 11 miles, the third week no more than 12 miles, etc. If 10 percent is too much, then use 3 percent or 5 percent. The goal is to let your body adapt as your mileage progresses.  The same goes for including hard workout days in your regime. Its best to follow a hard day/easy day/easy day/hard day rule at minimum. If you feel you need more rest, then definitely take it. Again, it’s all about letting your body absorb the training so that your fitness level improves and you can then safely increase your mileage or pace.

  2. Listen to your body

    As you’re increasing mileage and pace, it’s very important to listen to your body. If you are tired or sore, take a break. You can’t “run through” pain. Cross training offers a great opportunity to have an active rest day and give your running muscles a break. If you are very fatigued and find you don’t have the desire to run or your pace has really slowed, it’s a good sign that you might need a day of complete rest. If you are trying to run when you are not rested and overly fatigued, you aren’t gaining fitness benefits from your workout and you are putting yourself at high risk for injury. Overly tired muscles don’t hold good running form and therefor create too much burden on muscles that are not designed to carry the load of impact.

  3. Wear proper fitting shoes

    A good running shoe store will be able to help you find a shoe that is right for you. There are so many shoes on the market today designed to fit all types of runners. A good running shoe store should be able to evaluate your stride and tell you which shoe is best for you. It can be helpful to bring an old pair of running shoes with you so they can see the wear pattern to learn more about your stride. It’s also very important to make sure you change your running shoes on a regular frequency. Most training shoes are good for 300 to 500 miles. If your shoes are worn out, it can make you more prone to repetitive stress injuries. It is possible for shoes to be worn out even prior to maxing out the mileage. Compression of the midsole can be seen by looking at the midsole of the shoe from the side to see if wrinkles are present. This is an indication that the cushioning material is compressed and no longer providing the support you need.

  4. Run on a level surface

    Though it is important to run on the proper side of the road to safely follow traffic patterns, constantly running on one side of a road that has even a slight pitch or slant to it can cause you to run out of balance. Over a long period of time, being out of balance can create a leg-length discrepancy or pronation problems. Changing up your running route or running on a track or treadmill can help avoid issue that can occur from running day after day, week after week, on an uneven surface.

  5. Stretch

    Repetitive use of the muscle groups needed for running can create tight muscles. Running with tight muscles can cause improper running form which could potentially lead to injury. It’s important to keep the muscles stretched out to maintain the range of motion and avoid straining. Dynamic stretching is best done before a run. Dynamic stretching uses momentum and doesn’t go beyond the current range of motion. After a run, its best to do static stretching where a stretch is held using techniques to gradually elongate the muscle.

Follow these basic principles to help keep you happy, healthy and running strong!

by Lois Waite


Nutrition and Your Mental Health

Nutrition and Your Mental Health 

A new field of study called nutritional psychiatry looks at how your diet can impact your mental health. Our brains require constant fuel from nutritional sources for metabolic function. Its important that the fuel comes from good-quality nutrition. The field of nutritional psychiatry is finding there are many consequences and correlations between not only what you eat, how you feel, and how you ultimately behave, but also the kinds of bacteria that live in your gut. This article linked below from CBS news further explores the subject. Important to know that your nutritional choices not only have impact on you physically, but can also affect your mood and possibly your mental health. Your body is a beautiful machine; give it premium fuel!


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,