March 19, 2018

I am fascinated by how well our bodies are designed to operate. The intricate detail around the construction of our musculoskeletal system is astounding not only in its design but also in its ability to compensate and heal. Most day to day injuries occur because of compensation that we don't even perceive is happening until the system gives out and the effects of our bad habits overtake us.

Before becoming a corrective exercise specialist, I noticed that my incidences of sudden and acute back pain that could land me in bed for days, were becoming more rare the more I engaged in total body weighted activities. Then when I went into straight running season and skipped weights, I would invariably get injured again. I was curious as to how I could be in great shape and still get injured during basic daily activities. Often it gets dismissed as being part and parcel with motherhood or just plain getting older. But I'm only old by a caveman's standards, right? So, then why the injuries?


March 1, 2018

I just love my running and training shoes.  I take such good care of them they still look pretty new so it was not visibly apparent they needed to be replaced. Yet, I knew it was time. If you are in the market for new shoes for sports, I strongly recommend you get the right shoes for the job so that you can feel supported. For me, it’s less about brand and more about fit and function. Hearing that Adidas has started to incorporate an eco friendly approach to their production was a definite plus for me that put them on the top of this year’s list. They didn’t disappoint.

My first pair is the Adidas Athletics 24/7 Trainers. The only thing I am sorry about is that they are for my indoor gym so I actually have to take them *off* when I leave my home gym. Boo.

The most comfortable trainer I have ever worn, they have insoles you can put in after your workout for a little extra lift and post workout massage. I do not recommend keeping the insoles in *during* the workout as the insoles allow th...

February 21, 2018

Regardless of lifestyle changes over the years I can honestly say that morning sleep is the best sleep, closely followed by spontaneous mid day naps curled up with a good book. Who is with me? I just am not that person who will wake up naturally at 4 a.m. with a smile on my face. But even if you are that person, I have come to realize that what you do in the morning matters. 

If you typically snooze and take time to think about what you can “skip” in your day so that you can enjoy a few more minutes in bed, then consider setting your alarm a 15-20 minutes early for morning meditation. It can give you that extra time, in bed, allowing you to wake up with clarity and truly ready to conquer your day instead of jumping up after the fourth snooze, frazzled and frustrated. I was inspired by Hal Elrod’s Miracle Morning to start purposely getting up super early and it took a while to find what works for me because I was comparing my effort to the successes of people I was looking up to.


February 12, 2018

Have you ever sneezed a slightly wet one, and I don’t mean snots- or found yourself unable to control the frighteningly sudden and embarrassingly loud gas leak? It can be a sign of weakening of your pelvic floor.   

Besides these obvious nuisance issues, left untreated, a weakened pelvic floor  can lead to postural malalignment and pulled muscles. Plainly speaking, you can injure yourself mid laugh and find yourself with your back out and wet all at the same time, stuck bent forward in that hilarious and together tragic moment, for hours.

Partly associated with aging, menopause, child birth, pregnancy, and deconditioning, it is *very* common among athletes -especially cross fitters who strain a lot during intense workouts and runners!

I’ll never forget running a race and having a friend running by me as my trainer to get me to go faster. I wanted to stop and punch him I was pushing so hard, angry he was calling me slow when I was feeling like and Olympian. (It was my fastest ever tim...

When it comes to New Year's resolutions a good 80-92% of people fail. Often we are looking for a quick fix or derailed by small failures. There's a lot of advice about setting specific goals and making elaborate vision boards and sharing goals with friends and family. Support groups both physical and virtual can also be really successful. 

Yet failure persists at an astounding rate. 

I believe that when we start to fail or have that feeling we are failing, those very support systems we put in place to help us succeed can serve to magnify our failure and reduce our ability to make a come-back. The key problem, just like the solution, is often inside us. Often the very things we are trying to change are tied to an elaborate system we have created to get us *into* the very problem we are trying to escape. Systems have a tendency to autocorrect. so if you try to change one component of it, without addressing it as a whole, it might derail for a bit but then eventually will lead back to...

October 25, 2017

Let's face it. High heels are gorgeous, sexy and fun. Wearing them transports me into that playfulness and self confidence. I imagine it does that for others as well. 

There's a reason why so many "more comfortable" styles are developed and why they never really get


My love for them has gone through 4 phases so far.

First was our getting to know each other phase, filled with scrapes and bumps along with many, many 15 minute breaks. Next came my swaying phase; stilettos for 5 hours at a party? no problem! Then came my office heels phase where heels were a natural part of dressing for the part. And then came motherhood with a few pairs of 15 minute used heels on an impulse buy, just in case I had energy to wear them anywhere after flip flops in the kiddie park. 

In looking at available shoe selections, I am pleased to see that the most important trend is centered around comfort. I now own comfortable high heel shoes. I'm grateful there is such a thing as shoe engineering that actua...

October 5, 2017

Tips to self leadership in fitness and lifestyle. Map out your path to failure to change course and reach success.

September 2, 2017

So... we did the camping thing. That's 3 times this year and if you know me you probably know that I am NOT a camping girl. So this was definitely me, going out of my comfort zone. Framing it as a challenge made it exciting. I like a good challenge and perspective is everything. 

Originally we ventured into camping with a sleep out in our back yard which was a disaster because when I got up to go to the bathroom in the middle of the night, everyone followed me and decided to finish the night inside. A few months later we camped at a camp site for 2 nights and that was kind of fun after we stopped being so cold. Lesson learned there: always bring an extra layer...The cooler was packed to the rim with fresh veggies, fruits, and even pancake batter for some really yummy sprouted grain smokey pancakes on the griddle over a fire. We had a washing station and could even walk to a toilet. It was almost like playing house in the park.

So of course, as true survivor fans, we had to also try "roug...

June 22, 2017

There is something about a good pasta and red wine that moves me. It literally speaks to my soul. If you want anything from me you only need to put those things in front of me and I crack. Top it with chocolate dessert and I am worse than my  goofy dog trying to hitch a ride with the mailman for treats. In case you think I am all discipline and no play, there it is - my weakness. 

My saving grace is that clean eating has changed my tastebuds so I am very discerning and enjoy quality ingredients, even when I am indulging. That helps a lot. 

And then I will occasionally find myself out for a slice of pizza with a girlfriend and the kids and order the small vegetarian verde and proceed to EAT IT ALL. True story. 

And I knowingly enjoyed every bite.

This is the beauty of intermittent fasting and eating 80-90% healthy. A little bit here and there is ok.

Let me tell you how I recovered today. 

First, I didn't eat a thing after 5:30 pm. Instead I enjoyed herbal teas and felt, OM...

May 21, 2017

We do not have to fit into a diet category to get it right. My food journey has been explorative and comfortable each time - with results. Here is what I did.

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5- Minute Daily Wake-up
It's all in the mindset; Train your mind to care for your body and see results. You are unstoppable!


— B.N.

“Theresa is warm, caring, present and an expert in her field.”

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Wellness Self Advocacy Based in Glastonbury, CT & Serving the Greater Hartford Area |

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