Friday Faves: Crockpots and Cardigans


What a week! Slightly sidelined from my normal running routine, but still so much to reflect on and several things I am loving about the first few days of fall.

Coffee Dates

There is something to be said about a g-friend calling and offering to take you for coffee. Not drinks, but coffee. It is a sign of kindness, a symbol or care, and a gesture of love. Coffee instead of cocktails offers the idea of devoted attention and a quiet place to gather, chat, listen, and learn. I ended my week with a long coffee and breakfast date with one of dearest gals. Nothing else to focus on other than the time to sit, relax, and reflect


Capri Blue Candles

If you have entered A. Dodson’s, Anthropologie, or Bevello recently then you know the familiar scent I am referring to. These candles are simply amazing. The Volcano candle smell is tantalizing and I can’t get enough. For less than $15, they are worth the splurge for home. Due to an amazing gift card from A. Dodson’s, I have curled up every night this week with this fave perfectly lit to close out my day.


Mixed Textures

I love this fall weather. It is the season for layering. Denim, wool, boots, flannels, leggings and more! When I am not in my favorite athlesuire outfit, I love to layer  my leggings or skinnies with flowy tops and a denim jacket. A good alternative is a long cardigan. Here is one I couldn’t pass up from Forever 21. This new fall staple is perfect to toss over my sweats in between workouts and errands. The wool and lace textile mixture has me going crazy and I can barely wait to wrap up in it.



This has been a secret of mine for years! When I was a kid I would love to come home after school or practice to a warm meal. I loved it even more when Mom used the crockpot to make it. The entire house would smell so yummy. I have been using that same trick since I first lived on my own after college. It is ideal for families or for feeding one. On Sunday, I usually break out my crockpot to help create my meals for the week. From roasting an entire chicken or to making a hearty soup, it is ideal for mass meal prep on the easy. I have two crockpots, 1 for smaller batches and 1 for large dishes. Check out my Pinterest board for some amazing recipes I am trying this season. My CP is def one of my favorite kitchen tools .


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Race For Breath: Fall 5k Must Run and Discount Code

I have had Race for Breath on my list of recommended fall 5k’s for the past few years. There are several reasons that this family friendly 5k has kept it’s spot on my fitness calendar.

RFB Logo


Race for Breath 5K Run/Walk, 1-Mile Walk & Kid’s Fun Run. Help build the movement! Form a Race for Breath team and ask friends, family members, neighbors and coworkers to join you! Follow Race for Breath on Facebook here.


November 7. 2015

7:00 a.m. – Registration & check-in
8:30 a.m. – Opening rally
9:00 a.m. – 5K run and 5K walk
9:45 a.m. – 1-mile walk
9:45 a.m. – Kids’ Fun Run
10:45 a.m.- Awards Ceremony


Virginia Beach Oceanfront
24th Park & Street Entrance to Boardwalk
Virginia Beach, VA 23451


There are two reasons you may consider participating in this fast and flat Boardwalk 5k. One might be for the cause. You may be passionate about lung cancer, raising funds, or spreading awareness about this disease. Another reason you may take part is because you are a runner and love competing against other local talent and will run for prizes and a fun after party. Let me tell you, this is one you want to sign up for.

Family Friendly – Face painting, Balloons, Bounce House

Packet Pick Up - For your convenience, advance packet pick-up (includes your short sleeve race t-shirt) will be available on Thursday, November 5th from 4 – 7 pm AND Friday, November 6th from 3 – 6 pm

Parking – Easy, off season street metered city parking and also within biking distance for many oceanfront residences.

Prizes - All Runners receive a finishers medal. Gift Certificates from Running Etc for top three overall male and top three overall female finishers. Other prizes (gift certificates TBD) for top 3 in each age group. Age groups are 10 year brackets


Post Race Party - Immediately following the race please head to Cactus Jacks at the Oceanfront where 10% of all sales will be donated to Race for Breath!


Nicole Piette, Race Director Race for Breath


Race Director Nicole Piette lost her mother to lung cancer years ago.  Nicole, along with her sister Stacey Peterson joined forces in attempts to bring awareness and funding to this disease. In 2004, Race For Breath was created. Race for Breath partners with non profit Free to Breathe. The Virginia Beach race has raised over one million dollars since 2004. Proceeds from the Race for Breath Run go directly to Free to Breathe. Both organizations hope to double lung cancer survival by 2022.


Help us double survival! Form a team and ask friends, family members, neighbors and coworkers to join you. When you register, you’ll get access to our online fundraising tools that make fundraising easy, convenient and FUN! The more you raise, the more you are rewarded! Raise at least $500 to earn a Contigo Water Botttle; Raise at least $1000 and receive a sport duffle bag; Raise $1500 and receive a zip up fleece; OR raise $3000 and earn all 3 prizes! But don’t stop there! The top individual fundraisers and top fundraising teams (based on totals as of 4 p.m. on Nov. 6) will also be acknowledged on event day. Fundraising will remain open through December 31.

We hope you decide to run this race and we want to make it even easier for you to sign up with this sweet discount code! When checking out, please enter FP5OFF for $5 off your registration fee! Take advantage of this exclusive Fit Petite offer and be sure to share this post and code with your family and friends! Register HERE now !

Related Links:

Race for Breath

Free to Breathe

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Dry Needling: Why, What, How


The past couple of weeks I have been having dry needling treatments. I have had several questions about my experience.


Twenty years ago I tore my hip flexor during a high school cross country meet. At the time of the injury I was 1.5 miles into the race and didn’t know I had become injured, so I kept running. It was the next day my injury proved to be evident.  I rehabbed it through visits to physical therapy, chiropractor visits, and ultra sound treatments.  It has “healed” or so I thought. It turns out that over those past twenty years, I have been over compensating my own body mechanics. I never fully used my hip and glute muscles as I should have been doing all along.


I had my first encounter a couple weeks ago from my now Physical Therapist. The session began with a full body assessment of my body mechanics, movement, flexibility, and strength. Now my visits to the physical therapist office lasts about 45 minutes and about 5-10 minutes of the session include trigger point dry needling. The other time is spent testing my body, screening the mechanics, learning/practicing strengthening exercises, and testing my range of motion. It is evident I am gaining strength and mobility in each visit.


I have received “the needles” three times now. Truthfully it does’t hurt at all. I am afraid of needles and never thought I could handle a treatment like this. While the treatment isn’t painful, I do feel it. The best way to describe this phenomenon is to say it is “sci-fi” in nature. There have been 2-5 needles used in my glute area at any one time during treatment. Each needle goes well below skin surface and is nestled into the muscle. Sometimes I feel a bit of pressure, but no pain. For extra fun, my physical therapist connects electric current to the needles and sends a signal through the end of it into my muscle. I refer to this as dance party time. My muscles literally jump, twitch, and dance around. In other words, they begin firing and engaging. Due to my problem area location, the needles are placed into my upper buttocks and hip region. I have had to become very comfortable with my a$$ exposed during these visits. I assure you, my PT is most professional and has made me feel comfortable every visit.


Before starting the treatments I was running 20-25 miles a week and was feeling pretty good up until my last flair up 3 weeks ago, which is what made me seek help. Since beginning treatment I have had to cut my miles way down. The new muscles are not ready to carry the mileage load I have been use to. Think of it this way. New muscles that haven’t been worked in 2 decades are now firing and ready for use. They need to be loaded and worked, but not maxed. 45 minutes on my “new muscles” is the sweet spot. If I run anything over that, things begin to shut down. Imagine muscle soreness from your first ever long run or race and multiply it! That is how I explained it to someone this past weekend. My 45 minute and under runs have been extremely succesful up to this point.  The treatment is working and I am excited about how I will feel as I get stronger.

As an ACE Certified Personal Trainer, RRCA Certified Coach, with over 20 years of “competitive” running experience, my professional and personal recommendation would be to visit your Physician or Physical Therapist on your own and let the professionals draft your own individual of treatment. 

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Perk Up With Pumpkin Coffee: Less than 100 Calories 

I love fall and all the flavors that come with it. Crisp, clean, and cozy is how I like to spend a Sunday morning. The tricky thing about enjoying these fall treats is finding some that are figure friendly. Inspired by an article last week in Runners World about pumpkin flavored drinks, I decided I would craft my own.  

Try this new at home coffee treat and savor some fall for yourself. 

Brew a cup of your favorite coffee. I am loving a pumpkin spiced ground version from TJ’s. Stir in one teaspoon of Trader Joe’s Pumpkin Butter. Top with a shot of Cabot Light Whipped Cream and a sprinkle of cinnamon. 

1 cup brewed coffee – 5 cal

1 tspn of pumpkin butter – 40 cal

1 tspn light whipped cream – 15 calories


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Crawlin Crab Deferment: Stay Classy, Sassy, and A Bit Bad Assy

Something amazing happened to me today on my training team run. I decided to defer the upcoming half I have been training for. Hear me out, a deferral isn’t ideal or what I had hoped when I began my 10 week training cycle weeks ago…but I think this decision comes as a major running maturity breakthrough.

9 weeks ago I made the decision to bump up my training and dedicate those few weeks to a well thought out training block in preps for this year’s Crawlin Crab Half. Last year I had a less than desirable race when a 20 year old cross country injury decided to act up and bless me with a glute lock up at mile 6. I fought my way through the race and knew then and there I would be back in 2015 to kick some serious crab ass. You can read more on last year’s race here.

This summer I set my mileage low averaging 15 miles per week, got in pool work, and 3 days of weight training. In July I started to cut the weight training load and I reintroduced speed work. In August I began to ramp up the mileage to 20 miles, implemented more stretching, drills, and swapped the pool for yoga.  September the mileage averaged 25 per week. I was running better, faster, and more importably stronger than I have been in a long time. Perfectly paced out long runs, warm ups, cool downs, and body work were all part of my weekly program. At the beginning of the month that pesky glute began giving me some issues.

I requested an assessment from a physical therapist and began dry needling treatments (more to come on that later) to strengthen and recruit the muscles around my hip. Three weeks ago, I had 100% confidence in my Crab redemption. Now 7 days out from Crab, I started to wonder if this race would be all I had hoped it would be. The past 2 weeks have forced me to drop the mileage way back, become close with my heating pad, and forced me to face my fear of needles. With the help of these treatments and a new strength building routine, I am firing up muscles that haven’t been used in 20 years. I am very aware of those muscles now and am steadily building strength and muscle control in those areas.

bas assy

This weekend’s long run proved to me that I am not ready to race the Crawlin Crab as I had hoped. The past 2 weeks I have dropped my mileage significantly. Nearing the end of this week’s 11 miler,  muscles were firing while others were cramping, providing me with enough evidence to pull myself at mile 9.5.  Not that long ago this would have devastated me and derailed my entire focus. With mixed emotions and a talk with my Coach Conrad, I decided to come to peace with a deferment. Sad that the plan I had in place isn’t coming to fruition, but excited about the possibility of what will come with a stronger hip flexor and glute. One of the best things I have learned over the years is that goals never change, but the journey and plan can be fluid. I can’t wait to see what is next!!!

I share this with you in hopes to inspire you to do a few things.

1. Listen to your body

2. Never apologize for it

3. Find the good

4. Regroup, Refocus, Redefine


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