National Physical Activity Plan Congress 2015- Recap

NPAP Congress 2015 Booklet!

NPAP Congress 2015 Booklet!

I recently returned home from Washington DC. It was brisk, but so beautiful. It’s a city I love and I was happy to leave the south and enjoy city life for a few days.

I attended a conference in DC entitled “National Physical Activity Plan Congress.” The National Physical Activity Plan, or NPAP, is ”

a comprehensive set of policies, programs, and initiatives that aim to increase physical activity in all segments of the American population. The Plan is the product of a private-public sector collaborative. Hundreds of organizations are working together to change our communities in ways that will enable every American to be sufficiently physically active.

Shavon Arline-Bradley speaks to us.


I was part of the University of South Carolina team that went because of my current involvement with the NPAP. In all of my schoolin’ I haven’t actually attended a conference like this.  Public health experts & professionals who work toward promoting physical activity in some form (planning/evaluating/implementing/researching/etc) throughout the US attended.

The sessions provided over the course of 2 days were dynamic. I learned entirely too much and by the closing remarks my head hurt. It hurt because I was re-energized.  Re-energized about what is being done to promote physical activity in the US, re-energized about my project with the NPAP, and re-energized about the ways that I can contribute to the public health field.  When you go to these conferences, you see experts that you read about and it’s like Wow. Wow, I can’t believe I’m here with Dr. So-n-So. I had to read about your work in class! Now you’re here!!

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No, not Omega Psi Phi- Hi bruhs. No, not the Alpha & Omega- Hi God. I’m talking about Omega-3 and Omega-6. Both of these are polyunsaturated fatty acids (good fats) and have many health benefits! So let’s begin.

Omega-3 have anti-inflammatory properties, while Omega-6 are pro-inflammatory.  Inflammation happens when your body is responding to injury and usually you’ll see swelling, a red color etc, itching too. You need to have both anti and pro-inflammatory responses.

An info-graphic on Omega-3s

Your body needs omega-3s for proper functioning. Such as

  • reducing heart disease
  • clotting blood
  • combating auto-immunes; such as rheumatoid arthritis.
  • improving chronic eye dryness (dry eye syndrome)
  • brain/cognitive functions

Omega-6s have an important role in brain functioning,  growth + development & combating inflammatory skin conditions (such as eczema.)

What you have to realize about Omega-3 & Omega-6 is that they are “essential” meaning your body doesn’t produce these on its own. You have to eat foods with these nutrients to receive the health benefits. With that being said, in our American Diet without really trying, we get more Omega-6 from our foods. Research doesn’t give an exact amount, but the ratio of Omega 6s to Omega 3s is between 10-17 to 1.  This means we eat more foods that promote inflammation– not good! Not good at all, and could possibly cause adverse health effects.

Sources of Omega-3s: green veggies (brussell sprouts, kale, romaine lettuce), flax seeds, chia seeds, hemp, “fatty fish” (salmon sardines & trout)

Sources of Omega-6s- oils ( sunflower, veggie oil), whole grain breads, poultry.

This is the take away point about these essential nutrients. Both are important to your health. You are probably getting more Omega-6s in your diet without trying, but you need to make an effort to get Omega-3s in your diet as well. Go out your way to look to see if the products you are buying have Omega-3s (Trust me, there will be a label letting you know.) Your body needs them, and there’s strong research that links intake Omega-3s & Omega 6s with certain diseases. The best way to do it, have a colorful plate, have a fatty fish like salmon and add hemp or chia or flax to your salads and/or cereals.

I hope you understand the importance of these fatty acids and will start incorporating them in your diet! Let me know about your Omeging! <– new word I created :)

#GetThere #NewLevels


Sources: Webmd,UMM, HSPH, UMM

3 Exercises You Need to Add in Your Workout

Hi all :)

I’m giving you three exercises that you could add into your workout to mix it up. I do all these exercises, & you know I wouldn’t guide you to a garden without the goods! I chose these 3 for several reasons

  1. They work for me.
  2. They have worked for people I train.
  3. They target more than 1 muscle, these are compound movements.
  4. You will feel it

Picture from I highly recommend you check out that website.

The first is a Single Arm Shoulder Press with Dumbbells. I really like this one because it makes you use your core more than if you were using a bar or both arms. Primary muscles worked are you Deltoids aka Shoulders. The front part of your shoulders are worked the most, but the other parts of your shoulders are activated also. To a lesser extent, your triceps muscles activated. To stabilize and help the motion, other back muscles are needed too + your core! Do not forget to tighten your core. Check out more info here.


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It’s more mental than physical, right?

I originally planned to title this post Goals and Gains, but as I thought about my goals as they relate to fitness, I have to mentally prepare myself.  My goal this year is to squat 200 pounds. Yup, 200. It looks crazy, it sounds crazy…everything about that goal is so nuts to me. How will I get to that point of lifting 200- that is a huge concern.

First, I made the excuse that I needed spotters. That’s not really true. 
Then, I made the excuse that my course load was too heavy last year.  Kinda true.
Constantly, I say I’m too small to lift that much.  SO untrue. 

Small Person, Heavy Lifter. Beware.

I finally decided to be honest with myself, and realized it was fear. Now, I’m at a point that I really want to get over this hump where I am now (squatting 155 pounds.)  By telling myself that I can reach 200, that released doubt in itself.  By verbalizing how I’m feeling, I now go into every workout with a different mindset.

See, that’s where things are different. My mindset isn’t the same anymore. I plan out so much when it comes to my day and how I run my life, why not start methodically increasing weights and changing my workout plan so that I can get to 200 pounds?

Well I have been doing this, and it has made such a difference, in just 1 week. So yea, workout and get your exercise, but try something that challenges you. Try something makes you use skills that are transferable in other areas of your life.  Not only will it help you reach your fitness goals, but you might just start thinking differently when you are out the gym. Last year I climbed and there were many logic components that lifting and running doesn’t have.  Now, I am going about my lifting methodically. I hope I’ll be able to climb again soon or maybe kayak, ski or camp, but for now I’m doing this. (I associate outdoor recreations with a more mental component, but that’s just me.)

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2015: The Year of Consistency

Yay!!! I have returned!  Guys I am back and I cannot wait to start writing again. So let me do a quick recap.

  • I graduated in December with my Masters of Public Health, the concentration was Physical Activity meaning half of my courses were in the exercise science dept. Remember my undergrad degree was in ex. sci..I’m never leaaaaving!!!
  • I am still swole on tha low tho.  Cross me and your legs may get broken. Nobody crosses me.
  • I am now 25 and 2015 started another, very different, chapter in my life.

My theme this year is consistency. It’s broad and I know this, but I feel like this year I can really set the foundation in many aspects of my life. Therefore, I am aiming to be consistent in my efforts, thoughts, intentions, actions and words all year long. Spiritually, career-wise, in relationships, financially and, of course, physically.  So in addition to having goals and aspirations for this upcoming year, I have a theme. I want to see consistency daily…

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Still on Hiatus

Hey Everyone!

If you couldn’t tell, I’m on break from blogging these days and I will continue to be until the new year. Right now I have a full semester load plus I am working and will be volunteering. I use my facebook page the most. I already have discussed new goals that I want to accomplish by december and I am always giving tips and advice. Plus getting feedback and creating discussion on the fb page is always great.

Please continue to make healthy decisions. Eat Well— whole foods, nuts, legumes, reducing your sugar etc. Exercise frequently, whether you are walking, jogging, climbing, lifting, etc. Sleep, get those 7-8 hours in nightly and remember to take care of yourself…rest, relax and pamper YOU!

Be well! Stay blessed! I’ll be back in a fw months with updates.

Visit me on facebook or tumblr!

DO WORK! (little trap action)

Get There. New Levels

Exercise and Eating

Whenever people ask me for some help & advice they always throw in, oh I don’t drink soda. Or something like I eat breakfast almost  daily too. I’ve come to the conclusion that the majority of  individuals know that diet and nutrition play an important role, and working out on its own won’t solve whatever the problem is solely.  The issue people deal with, is learning how what you eat and drink impacts your body and to what extent AND how to workout effectively and efficiently. Yes, you’ll get results by just changing your diet and neglecting additional physical activity. Yes, you can see results by working out  while not changing your diet.  However, you will see maximal results when you adjust what you eat, when you eat, how you eat, and your workout principles: intensity/frequency/duration/rest periods. Here are a few questions I have. Think and answer these questions. You’ll find out where you’re going right and wrong AND where you need help. [That’s why I am here! :) ]

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