5 Things Women Need To Know About Fitness

5 things a woman should know about fitnessIf you are a mother, not yet a mother, a stepmother, will never be a mother, or never want to be a mother there are 5 things I want you to know about fitness today as it applies to women. Why you ask? Let’s just say I had a different kind of inspiration growing up. My fitness journey  hasn’t been the simplest or straightest of paths and it is founded upon a lot of trial and error. If one of these 5 things helps someone further along her own journey, well then my terrible typing posture will be worth it.

But first, in honor of Mother’s Day, a little back story on my maternal influences. Sports and fitness had a different meaning in my family. No one “exercised”. Shopping was cardio of choice for my mother and a strength workout involved heavy words and an endurance of will. My Grandma walked 18 holes of golf almost every day with a never ending Virginia Slim dangling between her bright red lips. Her post workout drink was a bourbon rocks waiting for her at the clubhouse. All of us females practiced and honed our skills as we geared up for our official family winter sport: Euchre. We battled it out against the men competitively not only for the title but for cash.

There are still some great takeaways from those days. I am a great deal finder, I have an arsenal of swear words and I do appreciate a good game of cards. That said, I REALLY want my daughter, the surviving females in my family and girlfriends to view fitness as I see it now. Health and wellness is a gift, not a burden. Every chance you get to move your body should feel like an opportunity not a chore.

Fitness is a Lifestyle

Exercise is running on a treadmill a few days a week. Fitness is figuring out what you love to do and making it a part of your life. Fitness is forever evolving just like you. It’s trying new stuff and consciously choosing things that make you love the way you feel. Right now I love to hike and bask in the glow of nature’s beauty but I also love (and sometimes I need) to punch and kick the shit out of a heavy bag.

It is Not Selfish to Take Care of Yourself

If you have nothing in the tank how can you give any of the good stuff to others? Taking care of yourself first will make you better in every role- student, teacher, wife, mother, friend or entrepreneur. It’s not selfish to lead by example. For all the mamas out there – remember kiddos pay more attention to what we do than what we say. They will remember what you did long after they’ve forgotten what you said. And for me that’s a temporary sigh of relief. So make time for yourself –write yourself into your own busy schedule. You’re worth it.

Strength is Empowering

Strong feels good in your mind, body and spirit. Working on all aspects of strength can serve you well. You learn that everything is hard until it’s easy.  Doing something you never thought you could do will make you feel like you have super powers. Whether it’s climbing a rope, running a 5K, or lifting heavy weights, you will feel unstoppable. Please don’t be afraid of lifting weight. Victoria’s Secret model Kate Upton  is crushing over 200 pounds on squats and hip thrusts and she will never look like The Rock. I promise you won’t either. Patience is strengthened through practice and perseverance. You never know when you will need it.

Comparison is the Thief of Joy

Theodore Roosevelt may have coined it but it as fresh today as it was then. (Re)train that brain to appreciate and admire what you see in other women. Don’t kill your happiness by comparing your life to other people’s controlled online content. Treat beauty magazines and social media like junk food…it’s okay to indulge sometimes, but don’t let them be your main course. You do you – embrace your imperfections – they are not flaws.

Being Beautiful is a Manifestation from the Inside Out

Seek out balance in life. Fitness. Nutrient dense food. Proper sleep. Coping skills. Happiness. Positive relationships. These things are all related. Endorphins can help – they will clear your mind and calm it down. Being happy will make you so much more beautiful than anything you can borrow from Rent the Runway.

About Heather Valentine

Heather Valentine is a National Academy of Sports Medicine Certified Personal Trainer and Nutritionist who believes in building your best body from the inside out.


  1. Great writing. Simple and to the point.

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