FemaleF.I.R.S.T, Inc.

Personal and Virtual Training

Can You Prevent Arthritis?

As you enter your 30's, you've probably noticed some undesired "noises" coming from your joints. Perhaps, as you get up and down, you may hear your knees crackling. Or, as you bend and extend your elbows, you may hear popping. As a result, you may be wondering if you are doing more harm to your body because of these noises?

Most likely you are simply discovering the normal wear and tear your body has experienced over the years. I am sure you have heard of the term arthritis? It simply means inflammation of the joint. It may be accompanied with pain, swelling, and decreased ranges of motion. Arthritis comes in many forms and has varying risk factors. Some of the risk factors can be modified and others cannot. For this blog, I am referring mainly to osteoarthritis.

When strength training uses several joints repetitively, pain is likely to develop. For instance, when strengthening your lower body, your usual "go-to" exercises may include: squats, lunges, deadlifts, and hamstring curls. What do all of these exercises have in common? That's right! They share repetitive flexion and extension at the knee joint. Over several years of training, along with your usual daily activities, you are bound to slowly break down the joint and see signs of arthritis.

SO, how do we prevent arthritis? Well, you can't fully prevent it. Gender and genetics play a major role in this disease. Are there habits you can form to limit the progression? YES! Osteoarthritis can be limited with maintaining flexibility and a healthy weight. When muscles surrounding a joint are tight, they tend to pull in certain directions leading to a misalignment of structures and unnecessary wear and tear. That is why stretching is so very important! Another way to limit progress is to maintain a healthy weight so that your joints are not carrying more load than it was designed to.  

In conclusion, as we enjoy active lifestyles and age over time, we will inherently experience wear and tear. You should still remain active, incorporate proper form when strength training, and find ways to become more flexible. It will definitely pay off in the future! 

Stay happy and healthy,



Is Poor Gut Health the Cause of Your Acne?

As if middle school is not hard enough! You throw in the raging hormones, the menstrual cycle, the body insecurities, and last but not least the ACNE. But wait.. what if your acne did not end when you graduated from middle school? High school? College?? That's right. What if acne has entered in to the ADULT YEARS?! It should be illegal, right?

Well, unfortunately, it's not. I can relate with you 100%. You may not believe but I have the pictures to show! Ha! TMI? Lol. I had the little breakouts, the blackheads, as well as the cystic breakouts! Of course, I was a junkie when it came to "clear skin" products. I tried it all. From Proactive to Accutane and everything in between. Every time I found something new.. I would get so excited and hopeful..thinking.. this is it! Nope. Disappointment over and over again. 

You have to wonder... if the doctor prescribes a medicine that bleaches your pillow cases at night...can that really be good for the skin and body?? Oh, and Accutane.. don't even get me started there! When I took it way back when, you had to get a pregnancy test beforehand as well as be warned that it could lead to suicidal thoughts. Crazy, right? Not to mention, you couldn't be in the sun much while taking it because it may cause skin sensitivity. Umm.....I am a redhead that lives in Florida. I burn just walking to my car ;)

All this to say... my acne never truly went away. The root cause was never addressed or solved. The good news is that in 2012 I found the cure for myself! I did the Arbonne 30-day detox. In this 30 days I eliminated foods and drinks from my diet that caused inflammation. One of them being dairy. The detox is designed to cleanse the gut and offer healing to the body with whole foods and drinks. After 30 days, I began to slowly add the forbidden foods and drinks back in to my diet to see if my body reacted negatively to any of them. Low and behold, it did! Can you guess which item was rocking my system? DAIRY. Sure enough. Hard to believe because it was subtle. A little turn of the stomach and an uneasy feeling when I would consume it. 

So, I took dairy out of my diet and left it out. What happened next, you ask? Ding, Ding, Ding...acne began clearing up! Hallelujah!!! The 30 day cleansing and the removal of the culprit had changed me from the inside out! The root cause was addressed and now taken care of! 

The gut is uber important! It is responsible for about 80% of your immunity. The skin is the largest organ. What goes in our bodies often comes out through our skin. So, as you can see, the 2 go hand-in-hand. 

Start investigating this for yourself. Maybe you don't need to spend money on products that don't work. Maybe you don't need to take prescription strength medication. If you are interested in the 30 day detox, please reach out to me. I highly recommend it! If you want more information to read, check out this article from MindBodyGreen- 


Stay Happy and Healthy!