Category Archives: Blog


15 Great Pre-Workout Snacks

15 Great Pre-Workout Snacks 

Fueling before your workout is really important.  Eating the right foods before a workout can give you the necessary fuel to keep you strong through your entire workout.  Though protein is important for building and repairing muscle, carbohydrates are what keeps you energized during long workouts. You need to allow time for the foods you eat before your workout to be digested and absorbed. Time your snacks so that the energy they provide is readily available when you exercise. Small snacks can take as little as 30 minutes to digest. However, every body is different, so try experimenting with your eating and exercise schedule to find out what works best for you. Click here for 15 great ideas for a pre-workout snack.




How Exercise Can Improve Sleep

How Exercise Can Improve Sleep 

Rest and recovery is an important component to good health.  A sound night’s sleep can be a huge benefit. Sleep deprivation can lead to serious health problems like diabetes, heart disease, high blood pressure, and stroke. It can also kill your sex drive, impair your thinking, age your skin, cause obesity and depression.  Studies show that exercise can improve sleep quality. Insomnia, sleep apnea, and restless leg syndrome. To learn more about this study and the importance of sound sleep, click here.




Detox Fads

Detox, Schmetox

As move into day 7 of my self-imposed detox, I find it fortuitous that I just came across an amazing research based nutrition article in the June issue of ACE Fitness Journal, entitled “’Detoxing’ Requires Guts!

After reading the article I am compelled to blog about it because I feel so strongly about its content and I wanted to impress upon you how important it is that you stop riding this danged merry-go-round of crappy nutrition and fast-fixes (which never really fix anything)!

I am not afraid to admit:  I’m not perfect – I never claim to be.  I am human and I too fall prey to jumping on that stupid merry-go-round when my life gets hectic (as it has been of late.)  But, I do recognize when the darn thing is spinning out of control – I feel bloated, tired, gassy and swollen like a puffer fish!  This is my signal that it’s time for me to leap OFF the ride.

So, I will share with you a quote that I tell all our beautiful wise women clients during their initial consultation meeting with me.  I refer to our bodies as ” the most amazing machine” and for good reason.  Simply put, your body is BRILLIANT!

YOUR BODY has its own built-in, BRILLIANT natural detoxification system!  It DOES NOT require any supplement, special drink, or ridiculous store-bought cleanse to detoxify.  Each and every single organ in your body is part of an intricate and brilliant operating system that needs nothing more than REAL food and GOOD hydration to prioritize its functions so the system will run efficiently and effectively.

These days, trendy words like “cleanse” or “detox” conjures thoughts of drinking nasty concoctions for days or seriously depriving your body of nutrients, doesn’t it?  But in reality, detoxing our body is just a simple way of eliminating the CRAP that we put into it.  In our very fast-paced world, we have become accustomed to heading to the drive-thru, reaching for prepared boxed frozen foods, fast-foods, quick-fixes, and any instant gratification to satisfy the grumbling in our gut, so much so that our body now overcompensates and struggles to function as it was intended to.  This leads us to then try and manage all the side-effects (weight gain, headaches, bloating, constipation, lethargy), with the latest probiotic, OTC medicines, liver detoxes (OMG, really?!) and ‘juice cleansing’ potions.

Instead of challenging, frustrating and irritating your amazing machine (a/k/a your body) with crappy nutrition and poor lifestyle choices, why not give it a break?  Give it the NATURAL resources it needs to support the optimal function of its built-in BRILLIANT detox system.

Deciding to take a detox break isn’t easy and it does require a little discipline, but the rewards are tremendous.  Your detox break doesn’t have to be perfect, it just has to be better! I promise you, once you get past the first few days of eliminating all the processed crud and toxins from your body, you will be amazed at how much better you look AND feel.  Improving your digestive nutrition will enable better health and better functioning of your incredible machine!

So, save your money. Email me with the subject line “detox” and I’ll send you a PDF of the full article “’Detoxing’ Requires Guts!”  This is a GREAT read and can really help you better understand how your digestive system functions so you can make better choices and you can FEEL better!

Until next time, stay healthy and stay informed.



Tips for Staying Hydrated

Tips for Staying Hydrated 

The official start of summer is just a few weeks away, but here but in Florida, the summer weather is in full force. With the hot and humid weather, it becomes even more important to pay attention to your hydration. Working out in warm temperatures creates added sweat loss, increasing the potential for dehydration. Here are some tips for monitoring and maintaining proper hydration.

Drink plenty of water
Drink water during exercise and after. It is recommended that everyone should drink at least eight cups of water a day, but if you are experiencing sweat loss with exercise, you need even more. Don’t wait until you are thirsty. Thirst is a sign of possible dehydration. The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes of exercise. As with anything, don’t over-do a good thing or you could experience water intoxication or hyponatremia.

Sip some sports drink or coconut water
When we sweat we lose electrolytes. Sports drinks and coconut water contain electrolytes which water does not. You can make a homemade sports drink (recipe here) if you want a less sugary, healthful alternative.

Don’t skip the fruit
Fruits can be a source of electrolytes and fluid. For example, dates and bananas have high levels of the electrolyte potassium.

Pay attention to your output
When you are hydrated, your urine should be pale yellow. Dark yellow could indicate dehydration.

Monitor your physical performance
If you are feeling more easily fatigued when exercising, it could be an indication that you are not properly hydrated. Dehydration creates a decrease in athletic performance aerobically and anaerobically.

Take the pinch test
If you pinch the skin on the back of your hand, holding for a few seconds and let go to find your skin takes a bit to return to normal, you may be dehydrated.

Keep these tips in mind to stay healthy and hydrated all summer.

By Lois Waite


Latest Advice for a Healthy Heart

Latest Advice for a Healthy Heart

Maintaining a healthy heart is essential to your overall health. In the United States, heart disease is the leading cause of death for both men and women. Though some risk factors, like family history, can’t be changed, there are many factors you can control. Maintaining a healthy weight through diet and exercise can lower your risk. Avoiding tobacco products, drinking only in moderation, and reducing stress are also ways to reduce risk. Click here for the latest advice on some of the top ways to ensure you have a healthy heart.


May is Melanoma and Skin Cancer Awareness Month

May is Melanoma and Skin Cancer Awareness Month

As summer approaches and you are taking care of your body with exercise and good nutrition, be sure to also take care of your skin. May is melanoma and skin cancer awareness month. Here in Florida especially, we are exposed to harmful sun rays on a daily basis. Skin cancer is the most common cancer in the United States. Tanning is directly carcinogenic so it is very important to protect your skin when you are enjoying outdoor activities.  Here are some basic tips for protecting yourself:

  • Wear a broad-spectrum sunscreen, SPF 30 or higher, every day
  • Try to avoid peak sunlight
  • If you’re going to be out in the sun, in addition to sunscreen, seek shade when possible
  • Wear hats, sunglasses and sun-protective clothing

Have your skin checked yearly by a dermatologist. And keep tabs on any changes to your skin. Follow the ABCDEs when checking moles.

  • A = Asymmetry
  • B = Border
  • C = Color
  • D = Diameter
  • E = Evolution

CBS This Morning news anchor Norah O’Donnell was extremely fortunate to have her doctor catch her melanoma diagnosis very early, possibly saving her life. She tells her story in the June issue of Good Housekeeping.  You can click here to read more about her story, risk factors, and recommendations for screening and protecting yourself.



How Foam Rolling Can Enhance Your Everyday Movements

How Foam Rolling Can Enhance Your Everyday Movements

In today’s fast paced society, we don’t always take time out for certain self-care regimens until something hurts or something knocks us down for the count.  Every day, we drive around in our cars, text on our phones, sit at desks, or squeeze in that morning workout with just enough time for a shower and a quick breakfast on the go all while putting our muscle efficiency on the back burner. Just a couple of weeks into this routine, we feel “tightness” in our muscles or aches in the joints. If muscle tension and excess soreness post-training are something you experience, read on!

Foam rolling is a key component to endurance, strength, workout recovery and postural improvements.  Foam rolling is essentially a self myofacial release, meaning it breaks up the scar tissue you’ve formed through daily routines and working out  (aka its like a self-massage).  We do not always have the time and or money to dedicate to weekly massages, so why not spend some quality time foam rolling and helping prevent those pesky knots we let our massage therapists handle.  Once the knots are broken up, you gain better blood flow to the muscle and better joint mobility. Foam rolling has comparable benefits to stretching since it helps break up areas of tension allowing for a deeper stretch which in turn reduces the risk of many injuries for individuals like you.  This means less unnecessary aches, more strength, endurance and flexibility? Yes please.

If you are not familiar with what a foam roller looks like (see below), it is typically 12 to 36 inches in length, and 6 inches in diameter.   They can be found at a very affordable price in most stores as well as online with varying densities.  It is important to remember as you begin a foam rolling routine that you may want to start out on a low density roller and graduate to a high density roller. Low density is less pressure and therefore a little softer for the novice foam-roller. Athletes and amateurs alike have taken up a habit of foam rolling before or after a workout…so why shouldn’t you?









It is easy to try and squeeze in an extra exercise or to skip the stretch after a long run instead of foam rolling or cooling down.  While it is not imperative to foam roll immediately post workout, do yourself a favor.  Keep yourself in action and make sure to put aside even just ten minutes of your day or night to foam rolling.  You and your muscles will love the results, I promise.  And don’t forget – a good massage therapist cannot be replaced as they keep you at the top of your game! The foam roller is an added self-care tool to helps keep those spa visits more enjoyable and less of a last resort for a nagging knot.

Coming soon…how to incorporate foam rolling into your daily routine!

In strength,
Annalise Lamia



The Health Risks of Yo-yo Dieting

The Health Risks of Yo-yo Dieting

New research shows that yo-yo dieting, and the weight fluctuations that come with it, can increase the risk of stroke, heart attack and even death in those with pre-existing coronary artery disease. Though this research only shows an association and not direct cause-and-effect relationship, it does seem to indicate that losing and re-gaining weight is stressful on the body.

Losing weight is a commitment to lifelong changes in your eating and physical activity. Here are a few patterns that you can adopt to create lifestyle changes:

  • Get enough sleep
  • Exercise regularly
  • Slow down your eating
  • Get hydrated
  • Reduce stress
  • Avoid unrealistic expectations
  • Eat earlier

For more information on the risks of yo-yo dieting, click here.

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!