Brain Benefits of Exercising

We all know that the benefits to exercising are getting in shape. Losing weight and having toned muscles are some results of regular exercise. While working out makes the body feel good, there are also brain benefits to exercising.

Some of these brain benefits include:

  1. Improve Memory
  2. Increase production of neurochemicals that promote brain cell repair
  3. Lengthen attention span
  4. Boost decision making skills
  5. Prompt growth of new nerve cells/blood vessels
  6. Improve multi-tasking/planning

Taking care of one’s mind is the key to living longer and having good mental health. No matter what type of exercise you choose to do try your best to commit to it 100%. If you do something for 21 days IT WILL become a habit!


The Self-Esteem Tag


As I was browsing my timeline on WordPress today I can across a wonderful blog BEAFREE it’s such an uplifting sight and focuses on many of the topics that I discuss on Fit 29. One of the posts was called The Self-Esteem Tag and although I wasn’t nominated by this person to participate in the tag I’ve decided to do it on my own.

The rules for The Self-Esteem Tag are as follows:

  1. Thank the person that nominated you & provide a link to their blog
  2. Answer the 10 questions in The Self-Esteem Tag
  3. Nominate & tag however many people you want once you’re done

Here are my responses to The Self-Esteem Tag

1. What is one facial or physical feature you like most about yourself?

I love my smile; I used to have a gap when I was younger, but after having braces for 2 years my teeth are so straight. I love going to the dentist to get my teeth whitened because it makes my smile so sparkly.

2. What values are most important to you? I

I value honesty more than anything. Being lied to is something that I cannot get down with or will accept. In relationships in particular, I appreciate a guy who says he isn’t into me anymore instead of dragging out a relationship for years.

3. What is one personality trait you like most about yourself?

I like that I can still be kind to others even when they’ve wronged me; in my life currently I’m much better at letting things go instead of trying to seek revenge on someone (Still a work in progress tho, lol).

4. What is your definition of beautiful?

To me, beautiful means how you feel about yourself. You could be dressed so bummy, but if you feel beautiful then others can view you in that way, too.

5. What is the last thing you did that made you smile or laugh?

Last night I went out with my girlfriends and we were laughing at a situation that happened. It’s an insider, so I’m not going to share it, but it was super funny to all of us.

6. When do you feel the most attractive?

I feel the most attractive when my makeup is done. I hate to say this, but getting my face beat and wearing a new outfit for a night on the town makes me feel very attractive. I don’t wear makeup on the regular, so when I do I feel like Beyoncé lol.

7. What are you passionate about?

I am passionate about this website and everything that embodies Fit 29. I could spend hours filming content for my website and YouTube channel. I truly love doing that and it doesn’t feel like work at all. I believe a person’s passion is something they’d do without getting paid.

8. Who is the most supportive figure in your life?

My mom is my biggest supporter. She’s helped me financially, emotionally, etc when it comes to my business, school and every other endeavor I’ve gotten into. One thing I love about her is that when I have an idea she doesn’t shoot it down right off the back, but just listens to me. It’s good to have people like that in your life because many people are dream-killers in this world.

9. What are you most proud of about yourself?

I’m proud of the way I’ve gone after the things I want. Though the journey hasn’t always been pleasant I can say that I am a go-getter & I love that about myself. Not many people can set a goal and actually reach it, but I strive to always do so.

10. Do you feel good about yourself today? 

Yes, I feel like I’m being productive today, which always makes me happy.

I’d like to nominate Christen & Wande to complete The Self-Esteem Tag (:



What The Health?

The newest movie to hit Netflix is What The Health? Since its release many people have made the switch from being a meat-eater to going vegan. I personally haven’t watched the film, but seeing everyone comment about how the film exposes the lies that the food industry is telling us I can’t help but wonder would I become vegan after watching, too. Currently, I am a meat-eater, but I do tend to eat healthy. I balance out my BBQ and steak meals throughout the week and try my best not to go overboard when it comes to bread and other junk foods. I always choose ground turkey over beef when it’s TACO TUESDAY lol. It’s very important to have documentaries that inform consumers of what they are putting into their bodies. On the contrary, I think that after watching the film one should do their own research to fact check the information being given to them. It’s important to make sure your information is always credible and that’s for anything in life. Furthermore, I do believe that whenever I do decide to watch the film I will be more cautious of certain things that I eat/drink. To give up my BBQ tho would be a stretch… I love hot links and ribs way too much lol.

If you’ve watched the film leave a comment below about your thoughts, I’d live to hear them.



Healthy Late Night Snack Choices

I’ve found that the trickiest part of maintaining a healthy eating habit can come down to LATE NIGHT SNACKS!

It’s a myth that eating food late at night won’t digest in a timely manner and will just sit in the body.

Satisfying a hunger craving in the middle of the night can be fulfilling as long as it’s done in moderation. When it comes to late night snacks something light will suffice your snack craving. Try to avoid snacks that are fatty, spicy, sugary, or caffeinated. Furthermore, a good late night snack should be around 200 calories.

It doesn’t matter what you eat as long as you don’t overdo the protein, carb, or fat intake for the day.

The 2010 Dietary Guidelines for Americans recommends eating within the following ranges:

  • Carbohydrates: 45-65% of calories
  • Fat: 20-35% of calories
  • Protein: 10-35% of calories

By not going over these values you won’t negatively effect your weight.

Now, if you’ve eaten three meals with snacks in between for the day and you’re still hungry try to up your meals so they sustain you toward the end of the day. Most importantly don’t have a whole meal as your snack because your body will do better on protein or fats and not carbs or anything high in sugar. MyFitnessPal lists more detailed information related to the carb, fat & protein intake values when snacking.

Some good suggestions for late night snacks include:

String cheese

Hard-boiled eggs

Banana w/Peanut Butter


Non-fat Chocolate Pudding Cup


Half-sandwich w/Wheat Bread



Stress Free and Enjoying Life

Let me ask you this… on your best day what did you do?

If you come up with an answer then that’s what your career path should be for the rest of your life. Of course you’ll have changes along the way, but ideally you want to be in a  career that you love. When you wakeup everyday to go to a job that you love it won’t feel like work. Your passion is what drives you to do what you do.

After graduating with my B.S. in Applied Physiology and Sport Management and now pursuing my M.A. in Professional Communications and Digital Media I felt my life was at a standstill. I wanted to have a career while developing my skillset to market fitness content online, but it seemed like I could never land a job in my perspective field. Now, I’ve always had jobs, but never a career in digital media or public relations. When I started Fit 29 on July 23, 2015 I developed a passion for something again. This was a beam of hope in my life post-baccalaureate. Creating fitness content and training others is something that I enjoy doing; it’s fun and doesn’t feel like work. However, I still had to figure out what I could do to fill the gap of not being in the media industry. I work for myself while running Fit 29, but I wanted to also interject myself into a company because why settle for one source of income? For months while I was in graduate school I stressed about finding the right job in the media industry. I doubted my abilities whenever I was rejected from jobs time after time. Through this experience I learned so much about myself and simply how to just relax.

I say all of that to encourage any 20-something girl or guy who feels completely lost in life. You may envision your life a certain way, but I’m telling you just let it happen. Most importantly, just make sure that you’re taking the steps to ensure that your life is everything you could want and more. Of course, there’s going to be some bad days, but that’s just LIFE! You’re going to have to take risks, but it’ll all be worth it in the end.

Learn to be distress yourself from worry, fear, etc and just enjoy the moments you’re experiencing.



Nutrition Talk Tuesday | The Lymphatic System

Maiah is back with some great information on the lymphatic system and understanding how our body processes energy and burns fat.  READ BELOW (:

– The LYMPHATIC system is made of small organs throughout the body made of lymphocytes connected by vessels that carry LYMPH fluid which is made of white blood cells waste
– They swell when there is an infection in that area of the body (how your neck is tender and swollen when you have a cold) to bring more white blood feels to fight the infection
– Helps fight infection by delivering white blood cells to infected area
– Aids in absorption of fats & fat soluble nutrients in the digestive system
– And help maintain fluid balance in blood and tissue
The LYMPHATIC systems functions seem simple enough, but unlike the cardiovascular system, the LYMPHATIC system isn’t under pressure and only flows if we make it! Inactivity can cause significant decline in lymphatic flow which can a plethora of problems like the ones listed above! So if you have 3 or more of those symptoms keep reading!
1. Exercise daily
2. Focus on low inflammatory diet
3. Get massages or Self Massage
4. Dry brushing
5. Practice yoga or stretching
6. Detox with baths or saunas
7. Jump on a trampoline
8. Practice inversions or use inversion table

I hope this post makes your more mindful of your amazing LYMPHATIC system and how to take care of it! If you have any questions or would like more information on the method listed a comment below and As always, thank you for reading (:

Detox after Drinking too Much

We’ve all been there before… you go out for a night with your girls or your boys and you drink way too much. The next day you wake up with the worst hangover of your life hoping that the pain will just go away. You promise yourself that you’re never going to drink ever again, but let’s be real you won’t keep that promise. In order to detox and help your body recover I have 5 tips that you can use to make yourself feel better (:


1.  Drink a ton of water


You need to drink so much water that you’re peeing ever 15 minutes. Since your body is dehydrated from all the alcohol you’ve put in it you need to hydrate. Water makes up most of your body anyway, so you might as well give it what it needs. Overtime, your body will slowly start to feel better. Adding a squeeze of lemon to your water makes for a nice touch, too.

2. Drink Gatorade

Just like water, Gatorade will give your body the hydration and electrolytes that it needs. Make sure it’s not too cold, however, because you don’t want to end up with a brain freeze.

3. Sleep the day away

As lazy as this sounds sometimes your body just needs a break. After a long night of drinking the best way to recover is by sleeping . This will help all the toxins just leave your body as your body is able to regulate and prepare to dispose of all the “bad stuff”. Resting helps you be able to sleep off the unbearable headache you may have, too.

4. Eat Chipotle

Over the past three years Chipotle has become my go-to for “hungover food”. It’s not too greasy and has the right amount of nutrients to make me feel full. Eating Chipotle helps with the recovery process of a hangover. Now, if you’re not a fan of Chipotle, Subway makes a nice alternative. Both help in aiding the digestion and metabolism of alcohol.

5. Take BC Powder

BC Powder is an over-the-counter pain reliever. If you take this before drinking it will give you temporary relief from body discomfort you may experience as a result. Be sure to take it with water because it can leave your mouth feeling dry.

Now, these are tips that I’ve used myself whenever I find myself having a hangover. Ultimately, the best way to not get a hangover is knowing your limits and not mixing drinks. What works for me may not necessarily work for you, but it’s worth a try. Remember to treat your body with care because you only get one.