Fit & Fabulous: Motivation,Tips & Tricks to Get Fit, Stay Fit & Enjoy It During the Holidays & Beyond!

It's that time of year, the hustle and bustle of the holiday season is upon us. Between pies and traveling, it can be hard to stay active and fit during this time of year. A to-do list a mile long, a mother lode of family obligations, work parties and last minute shopping means it's hard to get motivated and stay disciplined to exercise. You're stressed, busy and it's cold outside, so why not just take a break from your fitness program until the New Year? Because there are 34 days between Thanksgiving and New Years and we at Joy of Fitness are determined to help you make the most of them.  We've come up with some smart strategies, motivational techniques and a challenge to help you make fitness part of the celebration all holiday season long.

Try a dance based fitness class like Zumba!

Need some motivation, nibble on this:

• Remember that exercise helps control weight. Want to be able to have your iced sugar cookies and eat it too, AND not gain weight over the holidays, then keep moving! When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator, parking further away from the store or revving up your household chores.

• Remember that exercise improves mood. Need another way to deal with that pesky relative besides drinking that extra class of spiked egg nog, insist they come along to your intense interval class. That will learn them and make you happy too! A workout at the gym, a group exercise class or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

• Remember that exercise boosts energy. Winded by your gargantuan to-do list? Can't keep up with your boss at the annual holiday chicken dance competition... Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores 

• Remember that exercise helps promote sleep. Are visions of sugar plums dancing in your head and keeping you up at night. If you are struggling to fall asleep, or to stay asleep, regular physical activity can help you fall asleep faster and deepen your sleep.

Find relaxation and unwind w/ Yoga!

Need some tips & strategies to keep moving during the holidays and beyond, try these:

• Acknowledge and accept that the holidays probably will affect your exercise program to some extent. Then you can...

• Be flexible when your day gets busy. For example, instead of simply blowing off your 5 p.m. trip to class in favor of an office party at the same time, wake up an hour early and walk or jog before work. Or fit a brisk walk into your lunch hour.

• Mix up your routine. For example, if you are a runner, instead of running four days a week, try adding in a strength training class and/or yoga class. The novelty of the new exercise will hopefully be a stronger motivator than the 'need' to do something else during your normal exercise time. An extra benefit is that cross training is the best way to avoid injuries and improve your time.  OR if you usually take exercise classes only offered at a certain time, try a new class that is offered at a time that works better for you during this busy time of year- variety is the spice of life! 

• Organize your day the evening before. Prioritizing your tasks beforehand will help you find time to exercise. Each week, make it a priority to fit in three exercise sessions.  

• Combine exercise with family commitment. For example, hauling the kids up a hill a few times can make a sledding trip as beneficial as a jog.

• Just say no. You do not have to attend every party, go to every holiday extravaganza.  Take an honest look at your schedule, and instead of trying to squeeze exercise into your schedule, take other things out.

• Consider online shopping- saves on travel time, shopping stress and may save some dough. The goal is not to do more (as we all have a tendency to do this time of year), but to do less, but do it all well.

• Challenge yourself by creating a holiday wish list for one or more improved areas of physical fitness. Maybe you want to increase arm, leg , glutes, core strength or increase your cardio. Maybe you want to obtain more flexibility or balance. Challenges are fun ways to focus on one aspect of your fitness and to help you keep your discipline constant. Create your own challenge, whether it involves trying a new bodyweight exercise every day, testing different yoga poses or experimenting with an unfamiliar running workout. And be sure to check out Shannon & Erika in their holiday challenge!

• Create a home workout for yourself or check-out our recommended Joy of Fitness 5-20 min. home workout routine, for those times you can't make it to the gym or class. Squats, push-ups, and many other exercises can be done without any gym equipment.

We also love these suggestions from an article written by Sophia Breene on Huffington Post Healthy Living:

• Make It Official and sign up for a race, competition or fitness-y vacation like a hiking or bike trip in January or February so you have a good reason (and plenty of motivation) to stay in shape over the holidays.

• Try Feet-First Sightseeing. If you're traveling or going on vacation explore a new city on foot or bike instead of in a car or by public transportation (weather permitting).

• Find A Workout Buddy Stepping out at night for an 8p.m. fusion fitness class is much harder to skip when you're one half of a dynamic workout duo. Enlist a fitness-minded friend or family member (especially if you're traveling) to be your holiday exercise buddy. Encourage each other to lace up the sneakers for pre-dinner workouts and post-shopping trip runs.

• Treat Yourself No, not to that extra slice of pumpkin pie. If it's within your budget, indulge in new workout clothing or fitness equipment before Thanksgiving to boost motivation throughout the holiday season.

• Start A Fitness Tradition. There are tons of family-friendly holiday-themed running events in most areas. Sign up the whole family (don't forget the costumes) for a fun, goofy Turkey Trot or Jingle Jog. Before you know it, the annual race will become a family tradition. 

• Include Everyone. Working out can often be a solitary activity, which may explain why many people skip the gym when friends and family are in town. Make it a group activity by inviting visitors to join you at the gym or a favorite exercise class.

• Find A Promotion. Many gyms and exercise studios offer deals and specials during the holidays. Do some snooping and sign up if you find a sweet deal.

•  Act Like A Kid. Childhood winter favorites like sledding, snowball fights and ice-skating get the heart pumping. Head outside for a sneaky (and super-fun) workout.
  

Be ready for the mistletoe. People are attracted to strong, healthy people. Your confidence will show if you've been keeping up with your exercise habits.

Raising Self-Esteem Through Yoga: Rekara Gage, Joy of Fitness Instructor

Rekara in supported bound ankle pose during
her Joy of Fitness restorative yoga class.

Why did you become a yoga instructor? 

I fell in love with the practice. Before doing yoga, I never would have expected that my body could move in the way that it can nor that I was as stressed and wound-up as I was. You’d be surprised by what that awareness can do for self-esteem and overall wellness (spiritual, emotional, physical, mental, etc.). I became a yoga instructor to help people appreciate themselves and realize their potential.

What are the traits you look for in an excellent instructor and how does that influence your teaching style? 

Someone who is helpful, patient, prepared, clear and creative has what it takes to be an excellent yoga teacher. I like to create a safe space for my students; one where they are reminded that we’re all students who are learning and progressing together. My classes are created to challenge students and let them play around; engaging their bodies and minds in ways that aren’t usually seen during the daily grind. 

 Rekara in supported revolved twist during her
Joy of Fitness restorative yoga class.

What motivates you? 

The feeling. My body feels so much better, my mood is so much better when I practice. Fitness in general is a pick-me-up. I can’t go too long without some kind of physical outlet to keep me balanced and centered. Luckily, yoga goes beyond just a physical release. 

What's your favorite yoga pose? 

I can’t say that I have just one favorite pose,

but I can say that I love poses like bridge. There’s so much growth and exploration in this pose because of its variations. With yoga, there’s really no such thing as “mastering” a pose. Students of yoga are always searching for ways to express poses differently such as feeling a pose more deeply or in new ways. This is a pose that you can really do that in.

Rekara in supported child pose during her
Joy of Fitness restorative yoga class.

Inspirational Quote: 

You don’t get better by doing nothing; you don’t get things done unless you give yourself to it, whole-heartedly.

Finding Sanctuary in Yoga: Jessica Whittington, Joy of Fitness Instructor

Why did you become a Yoga instructor? 

It was a very natural transition for me to go from Kung Fu to Yoga (both are martial arts and yoga is often referred to as the 'martial art of the soul' for how it reveals much inner truth to you as you progress). Yoga allowed me a sense of sanctuary during a very dark time in my life and for that I will be forever grateful. I love that the discipline is such a COMPLETE workout: developing strength with balance, agility, and breath control but also allows one to center the emotional life and calm the constantly over stimulated mind / nervous system.   

What makes a great Yoga instructor? 

Knowledge mixed with compassion and a nurturing quality. The minutiae inherent within the many different styles of yoga can be overwhelming if one attempts to parse the greater detail, so knowing how to communicate a short hand version of some of these concepts and seamlessly integrate them within a class' theme is a skill that takes a long while to refine. Also, being able to adapt a class on the fly to your students and have the right pacing based on the type of class can not be underestimated.

Jess in dancer profile.

What motivates you? 

Finding the perfect mix of music, sequence movement and mental intent ... when you find it the result is this 'moving meditation' which feels organic and effortless. In my own practice, it is the process of learning how to relax and trust my body during a very advanced practice that keeps me motivated and coming back for more every day. 

Favorite Yoga Pose: 

Lately I've really been enjoying variations of Hanumanasana (Flying Monkey Leap). I LOVE the incredibly deep stretch in the hamstrings / inner hips as you surrender the body to the pose and begin to extend the spine up and roll back the shoulders to open the heart deeply. It is incredibly activating in multiple muscles of the body and allows one to deeply plant the sit bones / pelivc floor. 

Inspirational Quote: 

'Yoga teaches us to cure what need not be endured and to

endure what cannot be cured.' BKS Iyengar 

What Makes a Good Exercise Instructor?

As a fitness instructor and owner of a local fitness studio, this question of what makes a good instructor is always on the back of my mind because it seems to me, it's what keeps people coming back. The most important thing for me is that my clients get a good, appropriate for them workout and that they have a good experience, walking away with a smile on their face. I get a lot of "I hate you," looks, deer caught in the head lights stares of eminent doom during the workout, but ultimately I would say 99.9% leave with a sense of accomplishment and feeling good about the whole experience- at least that is what I strive for. 

In my seven years of instructing, I have learned a lot along the way and have found that a good instructor is more than being nationally certified, CPR and first aide trained, and keeping certifications current, or even knowing the mechanics of movement, the safe and effective exercises to perform and keeping up-to-date on the latest physical fitness and health related research. Good instructors not only impart their knowledge, they give of themselves. I truly believe the best instructors are the ones that get up and pour their hearts out, caring about each and every person that comes to their class each and every time. It's the same thing that you would want from a good school teacher- someone who not only knows the material and how to teach it, but LOVES the kids most of all. 

I'd love to hear from you. What do you think makes a good instructor? 

Have a Fitness Resolution? Resolve to Make it Work for You!

Hey you, the new year is here and like every new year exercise and eating right is at the top of your resolutions list. So what are you waiting for? You already know why your doing this. Your good health, your energy, your high spirits are needed. There is no better time than now. You ARE going to start that exercise program and you ARE going to eat a healthy, well-balanced diet.  Sure, you'll take it slow and steady making sure it becomes a part of your routine so it sticks. Change takes time, so don't forget that. You are going to have set backs, but your not going to beat yourself up about it. I mean, stuff happens, just don't use it as a an excuse. (You know what I mean!) You'll pick yourself back up and get back to it. It's a new year but never fret, the right time is always, NOW. You can do this.

I resolve to make it work for me.

No expectations, but to keep active.

Now get it done. 

Here's how:

• Budget for Fitness You do not need a lot of moolah, but you do need to budget for whatever gets you excited, keeps you motivated and accountable. Whether your buying equipment for an in home space, walking/jogging clothing or shoes, exercise gear, joining a gym, taking a class, buying a DVD or a Wii, or you want to work with a trainer you need to budget for exercise.

• Research Fitness Programs, Gyms, Classes, et al. Try out a variety of things- variety is the spice to life.  You need to mix it up between these three modes of exercise for optimal fitness results:
• CARDIO  (walking, jogging, kick boxing class, cycling class...)
• STRENGTH  (metabolic training using weights, body resistance training, Pilates)
• STRETCHING/MINDFULNESS (Yoga, Tai Chi) 

• Tell your family, friends and co-workers your exercise plans. Letting others know your plans will not only help you stay motivated, it lets others know your good health is important to you which in turn makes scheduling fitness a whole lot easier. People nowadays are way more understanding of time spent exercising than say taking several cigarette breaks throughout the day. An hour, hour and half spent doing your body and mind good helps everyone! Letting people know your starting an exercise regimen may even lead you to an exercise buddy to help keep your workouts fun and keep you accountable too.

• Get Started. Try out different times of day to exercise and see what works best for your schedule, your family, your personality. There is no right or wrong time of day to exercise.  Remember you do not have to do 60 minutes of exercise in one bout. 60 minutes accumulated throughout the day works. The goal is to try to exercise everyday or at least 3-4 days a week, alternating between cardio, strength training and stretching/mindfulness activities.

                                                                                                                Good luck and cheers,

                                                                                                                                          You

Beyond the Kitchen: Ancient Plant Medicine in a Modern World

A Field of Dandelions

I love plants- a budding gardener I am.  Slowly, but surely and as time permits, I am learning more about plants and growing some of my families food, including herbs. I have always had a fascination with herbs and the plants that are often times considered 
weeds: dandelions, chamomile, mint and arugula. I remember spending summers at my grandmother's home in the boondocks. I would pick and eat what I am sure amounted to pounds of wild mint, strawberries, blackberries and honeysuckle as well as picked a ton of dandelions which I presented to my grandmother upon my return from foraging. She would tell me stories about when she was a kid during the depression and subsequently raising her five children, (they did not have a lot of money) and how she would make dandelion salad. I would make a scrunchy face, stick out my tongue and proclaim "Eww!"  Little did I know, 30 years later I would have a voracious appetite and appreciation for salad greens including dandelion leaves. Furthermore, who knew that greens such as dandelion leaves and arugula would be a staple in many of the spring salad mixes now available in your run of the mill grocery store. This makes me incredibly happy!


I've always had an appreciation for plants not only for their beauty and culinary uses, but the aromatherapy uses as well. In recent years, I have become intrigued by their medicinal application too. Lucky for me, in my journey to better my health and spiritual well-being, I have met a lady who has training and expertise in herbalism.  I asked her to share her story and enlighten us to the power of plants- beyond the kitchen. 

Ancient Plant Medicine in a Modern World
                                           by Ashley Litecky


Every young girl needs a fairytale she can live into. My fairytale began with tall trees, luscious moss, and a vivid imagination.  As a young girl growing up in the suburbs of Maryland, the great outdoors held magic, mystery, and best of all, it held plants, which in my child-mind were the holders of a knowledge I wanted to remember. One of my roles in elementary school was as a speaker for a tree that we thought had the answers to all of our questions.  My friends would whisper their question into one of the gnarled knobs on the tree, and my job was to put my ear against another knob and translate the answer. Whether I was actually gifted with the ability to ‘hear’ the trees offering, or if I was simply the most imaginative of the group, I’ll never know.  Yet, I will always remember the comfort that I felt around the plants and trees and the curiosity they inspired within me.


Along with my deep reverence for the magic of plants, came allergies. I remember my time outside was like a game of Russian roulette.  Some days, I could roll in the grass, pick buttercups, and have not a single care in the world, other days a whiff of pollen would send me into an asthma attack and sometimes to the emergency room. It was my severe sensitivity to plant pollen, mold, and weather changes that prompted my mom to bring me to a natural doctor, since all conventional treatments were no longer keeping my asthma at bay.  At the age of 13, my life changed. I became a vegetarian, each morning I would take a ‘pile’ herbal, homeopathic, and nutritional supplements.  After 6 months of treatment, my asthma and allergies came to an end, and my interest in health, wellness, and spirituality began to take off.

Clinical Herbalist Ashley Litecky of
Sky House Yoga & Deep Green Wellness

It is hard to pinpoint exactly when I started studying plant medicine.  It was around 1998 in the Blue Ridge Mountains of Asheville, North Carolina when I began to read books on herbs and found local herbalists leading herb walks. In these vast forests, I started to tap into a rich tapestry of information about plants, our co-evolution, and later traveled to Australia and Costa Rica to learn how the Aboriginal people worked with plants. Through this work I began to recognize that by engaging with plant medicine, my ability to relate with my internal and external ecosystems was expanding. I realized that my choices in how I was ‘healing’ myself were directly impacting my environment.  How do we engage in the dynamic balance of keeping ourselves healthy yet also honoring the health of the planet? Plant medicine seemed to be the natural link.


The maintenance of health is a very ancient practice that blends the best of the arts and sciences.  Our ancestors knew which foods to eat in the spring and which to eat in the winter. The image of the herbalist, with their bags of dried flowers and powdered roots is alive and well today.  We are blessed to have thousands of years of knowledge captured in books and living teachers who have received the teachings through long lines of plant speakers and healers. Most herbalists today blend ancient wisdom with what we have learned from modern science. We now look at lab results to see the blood glucose and cholesterol levels in the body and fit these into the context of the organism as a whole. In weaving all of this information together we can create a picture for the client that will help them see what they can do to shift any imbalances on a practical and spiritual level.


From what I have seen in my practice as a clinical herbalist, most people can drastically improve their health with a few simple changes. These pieces of advice are as old as our species, and have been common antidotes for just about every illness, in every part of the world, throughout every age.  We start with water. Water is critical for keeping our muscles, organs, and tissues soft, flexible and balanced. We can drastically improve our health by filling up our glass or steel water bottles at least 3 times a day. Proper hydration is essential for the functioning of every organ system in the body and reduces high blood pressure and tension in the neck and shoulders.


Water along with plenty of plant fiber helps us to move our bowels, which is critical for moving toxins out of the body.  Most disease patterns start from an accumulation of toxins, so we can start by reducing our intake of processed foods, eat more plants, which are medicines themselves, and our bodies will function as they are designed to. Another thing that is essential to health and happiness is creating time for outdoor activities where we can play or chat in the sunshine and soak in vitamin D.  Most Americans are deficient in vitamin D and when it is lacking we can feel fatigued, down, and can lack motivation.  


When we are healthy and feeling good it not only helps us but helps everyone and everything around us. We feel more inspired to contribute to our family and community.  If we are all healthy there is no need for pharmaceutical or recreational substances which require a large amount of human and financial energy to produce, and also enter into our water supply and affect the delicate chemical balance of our planetary ecology.
In my practice as a clinical herbalist, my role is to study the patterns that a person is presenting.  Much like a biologist studies the patterns of a particular species, like what do each day and how they interact with other species, an herbalist studies the individual in much the same way.  In a typical session, I will ask questions pertaining to each organ system and its functioning.  I ask about relationships, to friends, family, food, and rest. I will feel the pulse of the client and look at their tongue to glimpse inside the system and see what patterns of dampness, dryness, agitation, or fatigue can be seen and how this relates to all of the other information I have gathered.  From here I create a protocol that includes nutritional advice, daily practices or meditations, and an herbal formula that addresses the physiological, emotional, and sometimes spiritual roots of the imbalance.

The herbs used by a clinical herbalist vary.  Most practitioners have their favorites.  These are based on the types of illnesses a practitioner most often sees, particular affinities they have with particular plants, and mostly due to their experience with certain plants and really figuring out how they work.  The classical culinary herbs are usually front-line, as they are safe, effective, and familiar to most clients.  For example, I often have clients eat a clove raw garlic a day to combat yeast infections, or to stave off an impending cold.  Another piece of advice for those with sluggish digestion and metabolism is to add cayenne, ginger, or any other heating spices to their foods. 


Without even knowing it, we are treating ourselves with herbal medicines every day.  When we eat a handful of blueberries we are ingesting helpful antioxidants and antibacterial agents that cleanse the urinary tract of dangerous bacteria that can lead to urinary tract infections.  Another common herb that we use is black pepper. Pepper is a strong antioxidant, increases digestion, is high in vitamin C, and increases the body’s ability to absorb nutrients in the food we have sprinkled it on. As Hippocrates once said, “Let food by thy medicine,” and we can use fruits, vegetables, and spices to keep our bodies healthy and strong.

Often people ask me what my favorite herbs are.  The ones that I think everyone could use and receive benefit from.  Right now, as we inch toward summer, the herbs that I would recommend are dandelion root and nettles.  Dandelion root supports the healthy functioning of the liver which helps the body breakdown and release toxins.  Since most of us live in urban or suburban areas, even if we are eating well, we are exposed to toxins in the environment.  Taking dandelion root regularly in the spring and summer can help us efficiently process and excrete these harmful substances while at the same time boosting the healthy flora that lives in the gut.  Nettle leaf is another great plant that makes an excellent tea.  This plant is high in calcium, magnesium, iron, potassium and a large array of trace mineral that our bodies need.  I think of nettles like a food, it is safe and naturally helps to balance the mineral levels in the body which in turn helps us to appropriately hold and release fluids.  

Nettle Leaf

Most people I see are deficient in nutrients especially minerals, so this is an easy way to hydrate and add minerals and electrolytes in the warmer summer months when we tend to sweat more. I would mix 2 tablespoons of nettles and 1 tablespoon of dandelion root in a quart mason jar, fill it with water and let it sit in the sun for 4 – 5 hours.  Then strain it and add a little raw local honey, and add to a glass with ice. This is a delicious way to cleanse and build the body at the same time!


Being healthy is easier than we think.  If we can return back to the basics and follow the advice of our inner grandmother, we can restore our health. As we simplify and move with the natural rhythms and cycles of nature and listen to the very basic needs of the body, we have the potential to rebalance ourselves and the planet we are so fortunate to live on.


Ashley Litecky, M.S. is a clinical herbalist living and practicing in Silver Spring, MD.  She holds a masters of science in clinical herbal medicine from the Tai Sophia institute where she graduated in 2007. Ashley continues to study plant medicine and weaves it with her work as a yoga teacher and trainer. She is the owner and director of Sky House Yoga, a donation-based wellness center in Silver Spring. 

How I Changed My Life by Adopting a Healthy and Active Lifestyle

Vicki VanArsdale
Freelance writer, artist and 
codirector, fitness walker leader for the
Galloway Marathon Training Program  

Even though my Mom made home-cooked, well-balanced and healthy meals, I was overweight. Maybe it was all of the junk food and pre-packaged snacks I ate, or all of the sugary juices and sodas I drank. I remember being called out of my 4th grade class to go to a special seminar with the school nurse. It was for fat kids. In high school I hated gym class and conveniently “forgot” my bra on more than one occasion.  I preferred chorus and writing to anything physical. 


I’m an emotional eater, and after I graduated high school I was depressed and used food for comfort.  Before I knew it I hovered between 235 and 250 lbs.  I wore the same clothes often because nothing else fit, and I was too embarrassed to find something new to wear.  I was unhappy and unhealthy. Finally, after I transferred to a 4-year college to get my Bachelor’s Degree I lost some weight and wore a normal size. I exercised and walked a lot, but I didn’t eat healthy. A few years after college I was depressed again and the weight came back on, quickly. At age 28 I suffered from Irritable Bowel Syndrome and had to have a colonoscopy. I started taking antidepressants. At my largest I wore a size 24 pants and 3X pajamas. That was my breaking point. I had had enough. I couldn’t live like that any more. 



I started walking and going to a gym. It took me a while to figure out what I was doing, but I kept going. I started cutting back on sugary, pre-made foods and stopped drinking soda. I started eating more fruits and vegetables and drinking more water. I walked a 5k and, at the time, it was the hardest thing I had ever done. I read everything I could about health, wellness and nutrition. I realized food holds the key to health and wellness, and if we aren’t moving toward health we’re moving toward disease and illness. 


As I gained confidence and self esteem I tried different things at the gym and took a few classes. I swapped full-fat dairy products for low-fat cheese and plain, nonfat Greek yogurt. I started drinking soy milk – chocolate at first, then vanilla – and finally I’m at a place where I prefer plain, unsweetened soy milk and almond milk. I rarely eat white bread, flour, sugar or potatoes. I may have a soda or a donut once a year. Foods that I used to eat now disgust me. I can’t even believe I ate that crap – fake foods with no nutritional value. Now it’s all about eating clean.


My body is my temple, and I honor it with lots of fruits and veggies, kale and apple smoothies, little or no meat, some seafood, almost no dairy, lots of whole grains and eggs.  (If I eat a whole egg I add a few egg whites to it.) My staples are oatmeal, Ezekiel Bread, lentils, quinoa, brown rice, fruits and veggies, nuts and seeds, nut butters, beans and legumes. I drink water, red wine, coffee and plant-based milks. I’m a chocoholic and I satisfy my daily need for chocolate with unsweetened cocoa powder or 85% dark chocolate. 


I’m far from perfect though. I’ll always be an emotional eater, and I face challenges with that daily. I go on vacation and eat dessert - every night!  I get in a slump and don’t exercise as much as I should, or life just gets in the way.  But when I slack off for too long my body lets me know it’s time to get back on track.


As for my exercise routine, I love spinning, walking, weight training and anything outdoors.  The girl who hated gym class has completed 5 marathons, 3 half marathons and some shorter races.  I’m training for my first 10k trail race in June. I’m really slow but so what. I’m out there having fun and getting fit. People pass me but that’s ok. They don’t know the journey I’m on. 


Five years ago I joined the Metro DC Galloway Marathon Training Program, which trains with the run-walk method. I was a pace group leader for the 14-minute mile group for a while, and now I co-direct the entire program and lead the fitness walkers. I’m also a certified personal trainer through the National Academy of Sports Medicine. I love inspiring people and helping them to reach their goals.  


I’m living proof that small changes over time can lead to big results. If I can do it so can you!


Thanks Vicki for sharing your story. What a wonderful inspiration you are!


By Vicki VanArsdale
Freelance Writer and Artist

Spring Cleaning: Breaking Free From the Clutter

Awe, Spring! The bounty of spring is upon us with it's effusive energy, kaleidoscope of color, heightening of the senses and brightening of the spirit- about time if you ask me!  It's a much welcome sign when the cherry blossoms begin to bloom, because that tends to align so perfectly with my awakening from the bleary-eyed haze winter casts upon me. When I do awaken from the fog, I am welcomed with a whole bunch of junk. From the physical clutter in my home to the clutter of pent up emotions and energy bursting from within, add a dash of weight gain and overall stuffiness and stiffness, well you've got one rattled and anxious lady, ready to burst. Mark Twain relayed the feeling best, " It's spring fever. That is what the name of it is.  And when you've got it, you want - oh, you don't quite know what it is you do want, but it just fairly makes your heart ache, you want it so!"


It's so nice to be able to get out and get moving again- to loosen-up, release energy, build-up strength and endurance again.  It's also a great time to open the windows, let in the fresh air and do some spring cleaning- breaking free from the clutter that physically surrounds and from the jumble within, in order to better take advantage of the new possibilities spring affords us.


Research shows cleaning and decluttering your home or office makes you feel better, decreases stress and anxieties, and can give you a workout!  You know I love anything that get's people moving and has the potential to make people happier!  So it couldn't have been better timing when I meant mother of three, professional organizer and owner of Around Tuit, LLC, Leslie Berlin Clesner, about a month ago. She kindly agreed to share her professional wisdom and some decluttering advice.

How and why did you become a professional organizer?

I was working for a non-profit in DC and there wasn't any more room to really grow, so I hired a career coach, knowing I needed to leave my job, but had no idea where to go.  While working with her, I stumbled onto the website of a professional organizer and laughed that people got paid to do what I've be doing my whole life! So, we explored it further, I found out there was a National Association of Professional Organizers, went to a meeting, met some people - and other "newbies" and it started there!  My best friend's mom (the girl whose closet I would organize) was my first client!

What exactly do you do? How do you help people get organized? 

A lot of what I do for people, most can really do themselves.  Oftentimes, people are just so overwhelmed with their "stuff" that they don't know where to start.  Or they are just too busy.  I can put things into perspective for them.  I'm a 2nd pair of eyes that sees something completely different from my client.  When you are living in something for so long, it becomes the norm.  You are blinded by and often paralyzed by your options.  I can determine the best place to start.  What to do first.  I put blinders on my clients to only focus on one thing or one space at a time.  I have rules and guidelines to follow.  I give direction.  And, I'm hands on.  I actually help you do the work.  Every client is different so things sometimes change from time to time.  But my methodology is usually the same.  I come and evaluate the situation, talk to the client about their daily and weekly habits, find out what is overwhelming or paralyzing them, then create a game plan.  What people don't realize sometimes, is that you sometimes have to work backward.  If you want to organize the basement, you may need to start somewhere else, especially if some of the stuff in the basement belongs somewhere else!  It's important to understand the client.  Everyone is different.  Some people want things behind closed doors.  Others are visual - out of sight, out of mind.  So, it's important to understand your client so that you are really helping them, and not making it harder on them. 

As a hands-on organizer, I physically help go through whatever it is we are working on, helping my clients make decisions as to what they should keep or not, what to do with it once a decision has been made and if they keep it, how best and where to keep it, and if they don't, what to do with it - recycle, donate, consign, sell, trash, etc.  I love finding a place for everything!

It's hard to pick one example of how I helped someone, but one client in particular has been a lot of fun for me.  I started working with him a few years ago - he wanted to rearrange his condo, re-paint, re-organize, etc.  I loved that he trusted me to help him pick paint colors, new furniture, a new layout for his space.  He has since called me back any time he wants to do something different in his place.  He's since re-done his bathroom and kitchen.  Most recently we did a de-clutter session which prepared him for replacing carpet, buying new bedroom furniture and getting rid of some old stuff.  I've seen his entire place completely re-done and I was a part of that.  He's also considering a job change, so I have put him in touch with my career coach, and I love knowing I'm a part of him taking a huge step forward in his life.  I love knowing when he takes that giant step toward a career change, his home is in order, the work has all been done, and he can relax knowing that's all behind him and focus on his "new" life! 

Any tips, tricks to help us declutter this spring?

Like with like.  That to me is one of the most important techniques in organizing.  If you get all of the same items together, you really get the big picture of how much you have of one specific thing.  It helps when making decisions of what to keep or not keep.  Once that's done, it's important to find a permanent home for the items.  This way, when you need something you should only have one place to look for it.  Certain things may need to be split up for convenience, for example, cleaning supplies in an upstairs bathroom for quick cleans, etc.  But, the bulk of the cleaning items in the house should all be together in one place.  And another thing I personally love to have is a container of misc. items.  It's sort of a "like with like" scenario.  All of these items have no home, so they "live" together.  And, when you are looking for that missing puzzle piece, or one of something, again you only have one place to look for it.  Another tip is to identify the "hot spots."  The places that constantly build up clutter.  See what the clutter is made up of.  Do these items have a home?  Can you remove the surface they are building up on?  Can you prevent some of these things from either coming into the house or ending up in that spot?  Be realistic.  If mail builds up right inside the front door, see if there's a space for a recycle bin or shredder.  Go through the mail immediately and get rid of the pieces you don't need.  The next step is to decide what to do with the pieces you keep.  That's where I come in.

What's one organizing tool, gadget, thing you can't live without- something that everyone should be using, should have.

I LOVE The Container Store's Elfa drawer carts.  They come in a variety of sizes and I just love them.  I can put one in every room in my house!  They are sturdy, good quality, smooth-gliding drawers that can fit in a closet, inside cabinets, or just as a piece of furniture.  They can hold everything from clothing to office supplies to arts and crafts.  I have one in my kitchen I use for snacks for the kids and another in my linen closet holding cleaning supplies, kids bath stuff and first aid items.  Their uses are endless!  I also love the men's and women's shoe-sized containers from The Container Store.  They have a good snap on lid, are clear to see what's inside, stack nicely and fit just about anywhere.  Great for sorting like items and storing them too!!

I am overwhelmed! My house is a mess!  There is no end to the madness. Junk has piled up and up and up- the kids, pets, what have you, have taken over the house and I don't know where to begin. What's your best advice?

Call me! :)  If you aren't doing it yourself (doesn't mean you can't), and you are at your whit's end and overwhelmed, call someone who can.  Sometimes you just need to admit you need some help and let someone else do it for you.  If your toilet was leaking, you'd call a plumber.  If you are disorganized, call a professional organizer!

I hope Leslie's advice has inspired you to do some spring cleaning. It sure has helped me tackle some of the big projects that were giving me anxiety in my household, such as the giant pile of  my daughter's accumulated school work and art projects as well as the overflowing linen closet. I feel lighter, relieved and productive since I have dug-in, dug-out and decluttered. Thank you Leslie!

Wellness Month: Meet the Experts- A Fitness Professional

A fitness professional is a person who has training in the field of fitness and exercise, most often in instruction (fitness instructor) and may learn to teach classes such as aerobics, yoga, Pilates and/or other exercise modalities as well as personal training. 
An exercise modality is a system or form of exercise that is designed to elicit a very specific response from the body of the individual who is engaging in the exercise. In the case of aerobics, most people are trying to get their body to shed excess bodyfat and to increase their level of cardiovascular endurance. Weight or resistance training exercisers are usually trying to grow or tone their muscles to make them stronger, bigger, or more attractive. People who practice Yoga are usually after a stronger mind/body connection in order to gain more energy or awareness.
A fitness professional may have a college degree in exercise science, human kinetics, sports medicine or other related fields and/or hold a certificate from a nationally recognized certifying agency that requires demonstration of teaching skills showing proper technique, cueing and musicality as well as a written test covering such topics as fitness theory and practice and the various systems of the body involved in physical exertion. Fitness professionals should have CPR/AED/First Aid certification as well. 
The role of a qualified fitness professional is to adhere to an industry standard code of ethics. One widely accepted industry code of ethics has been put forth by the IDEA health and fitness association, the world's largest fitness association for fitness and wellness professionals. It states that:

As a member of IDEA Health and Fitness Association, I will be guided by the best interests of the client and will practice within the scope of my education and knowledge. I will maintain the education and experience necessary to appropriately train clients or teach classes; will behave in a positive and constructive manner; and will use truth, fairness and integrity to guide all my professional decisions and relationships.  

Further information on the code of ethics for trainers and group exercise instructors can be found at:
IDEA Code Of Ethics For Personal Trainers
IDEA Code Of Ethics: Group Fitness Instructors
With scientific research clearly showing that exercise and good health are closely linked, the work of fitness professionals is becoming increasingly diversified as they respond to the various health and fitness needs of their clients. And with rates of obesity and sedentary living rising at alarming rates, fitness practitioners are also increasing their efforts to target and motivate the vast majority of the population who do little or nothing when it comes to exercise. [Source: IDEA] 
For more on the role of a fitness professional try these links:
LiveStrong- Role of a Fitness Instructor
SportsNHealth- Role of Fitness Instructor


So far we have heard from various women who work in the fitness and wellness field- a massage therapist, a nutritionist, a yogi, a breathwork therapist and a hypnotherapist. Now let's meet a fitness professional. Please let me introduce myself, Shannon Stoughton, the Joy of Fitness Mom of one and lover of exercise, because it just make you feel darn good! I'd love to  tell you a little bit about what I do and how my role as a fitness professional helps round out the nurturing your whole self for optimal well being series. Thanks!

Shannon Stoughton, Washington, DC metro area based
AFAA certified fitness professional and owner of Joy of Fitness

How and why did you become a fitness professional? In other words, what is your story?
I became a fitness professional roughly a year after the birth of my daughter. I had never gained so much weight in my whole life as I did when pregnant. Let me tell ya, I had a hankering for bread products for which I whole-heartily indulged, much to my doctor's chagrin and to my waistline's ballooning (despite the little bundle of joy growing within). I loved being pregnant. However, I didn't love the results of my let loose dieting during pregnancy- a muffin top that five years later I am still working on getting rid of. After giving birth to my sweet baby girl and subsequently finding out about all these medical issues I had such as: borderline high cholesterol, genetic blood clotting disorder, increased chance of heart disease due to the extra fat around my waist and my family history of the disease, feeling of isolation from being a first time mom and staying at home, I knew I needed an outlet- a way to meet other moms. Most of all, I needed to get off my rear-end and better my chances of living a long, healthy, productive life (I am so dramatic!). So, I decided to take a stroller based fitness class. I not only found a renewed interest in exercise, I met amazing women, fellow moms- many whom remain my good friends today. 


When I found out the owner of the fitness program I was attending was looking for instructors, I jumped at the opportunity. I became Baby Boot Camp pre and post natal certified (and later AFAA certified), started teaching and haven't turned back. I love exercise and sharing my enthusiasm and knowledge with others. Through my training and experience, I came to understand that losing the baby fat takes patience and time in order to do it in a sound way that includes regular exercise and healthy eating habits.


You see, I had been an athlete in my teenage years and exercised for sport, but didn't fully appreciate the many physical and psychological benefits of a consistent exercise regimen until after becoming a mom. Motherhood among many things has taught me to embrace chaos, along with my middle-aged mommy figure. I enjoy exercise for how it makes me feel first and foremost (alive, productive, happy) which helps me stick with it. The other stuff: better health, slimming down waistline, firming-up of arms...well that's nice too!


What exactly do you do? I help people get fit, stay fit and enjoy it. My goal is to provide safe, effective workouts that help my clients shape-up, increase energy and mood, and most of all to live a healthier, happier life. I like to a take a fusion approach to fitness, incorporating cardio, strength, core/abs and flexibility as well as focusing on whole body movements. I keep up-to-date with the latest scientific news as it relates to fitness, health, nutrition and incorporate what I learn into routines that are relevant to my clientele. I really try to keep my mind open to new fitness ideas and approaches to help my clients get the most out of the workout.  I listen. I share my knowledge. I blog.  I adjust. I research and find answers if there is something I do not know. I refer to the appropriate people when something is beyond my capabilities. I am my clients best fitness advocate.


How do you fit fitness into your everyday, busy life? 
I always say you gotta start somewhere, sometime. There is no time like the present to start an exercise regimen. The good news is there is something for every body, need and budget, every day of the week, 365 days a year. Try out different things. Start a walking group in your neighborhood, at lunch during working hours, and as you get in better shape, you can ramp it up to a running club with maybe the goal of running a 5K race. Stand more. Yes, that's right. Stand in your office while taking a call. Stand while waiting in the doctor's office. Just stand more! Really, I just read an article about the correlation of sitting to mortality. Here's the facts folks and a good blog article from Harvard Business Review about converting from a sitter to a stander. 
The Many Benefits of Standing at Your Desk
Sitting time and mortality...
You could take a fitness class through your local recreation center, YMCA, health club, or join a gym. Buy a fitness video and set-up some time in the early morning or evening that's your time for exercise. Don't worry about missing your favorite TV show. You can watch it later. Plus, it's not as important as being healthy and feeling great! Or try a boot camp style class. Yoga. Pilates. Work with a trainer to help you get started, motivated and to provide a safe, effective routine. Lot's of fitness professionals nowadays offer group sessions, lowering the cost, upping your fun and adherence. 


The point is there is something out their for you and with a little effort trying various modalities you'll find something that clicks. Most likely you'll like several different things and that's good, because mixing it up between cardio, strength, flexibility workouts is not only recommended for optimal physical fitness to keep you healthy, your workouts remain fresh and challenging which helps keep you motivated. Check out this link for the American College of Sports Medicine guidelines for physical activity ACSM EXERCISE AND WEIGHT LOSS GUIDELINE for more information about how much you should be exercising every day. 


Anything you would like to add?  Be active. Be happy!


Thanks for indulging me and hopefully I've convinced you, (if not completely scared you away), that adding exercise to your everyday life can help you improve your health, both physically and psychologically, for optimal well-being. 


Peace and here's to your good health.

Related articles

• Wellness Month: Meet The Experts- A Hypnotherapist (joyoffitnessmom.blogspot.com)
• Wellness Month: Nurture the Whole Self for Optimal Well-Being (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts- A Breathwork Therapist (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts - A Yogi (joyoffitnessmom.blogspot.com)
• Exercise: Some Motivation Required (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts - Massage Therapy (joyoffitnessmom.blogspot.com)
• Wellness Month: Meet The Experts- A Nutritionist (joyoffitnessmom.blogspot.com)