Friday, February 10, 2017


Moving around constantly througout the work day by  walking or fidgeting, pacing nuerotically, leaping from desk to desk, or running the hallways brandishing scissors will, according to Cleveland Clinic Wellness Editors, improve your health and/or get you fired. 

Even if your job is boring enough to induce innervation, desperation and a craving for obliterating intoxicants, you can help yourself feel much better by having short bursts of activity (temper tantrums don't count).

 Climbing stairs, walking briskly around the office or cleaning up around the house are all better than sitting around like a lump of mashed potatoes.  A brisk walk, a bike ride,or dragging a sled up a snowy hill to ride down at breakneak speed causing madness, mayhem and all manner of injuries could be just what you need to make your day more interesting.

Remember, Wellness is not only for people who are doing well, feel great and have no complaints....wellness influences all aspects of your life -- a life more fit, more functional and more rewareding. 

I'm Felicia Lawson, and I'm YOUR personal fitness trainer, yoga instructor and wellness coach.

Saturday, January 21, 2017


As a fitness expert and coach, I have clients come to me from many lifestyles. Each person is a universe unto themselves, and some of them have special challenges such as anxiety, substance use issues, and or issues related to problem gambling.  

The term "problem gambling" takes in a broad spectrum from mild and occasional impulse control issues to, at the extreme end of the spectrum, true compulsive or pathological gambling - sometimes referred to as Gambling Addiction.   

Compulsive Gambling and Anxiety

Relaxation Exercises Can Relieve the Gambling Urge

        A simple exercise program can release underlying anxiety.

  • Gambling problems are related to other underlying issues such as anxiety, stress, and difficulties with impulse control or substance abuse.
  • Easy-to-apply strategies can end the impulse to gamble, as well as avoid slips and relapses.

Gambling and anxiety

Many people gamble as a way of managing anxiety. As they gamble, people often report being separated from their anxious feelings or projecting their feelings of anxiety onto the excitement they feel when they partake in their gambling activity of choice.

As a result, gambling can work its way into the fabric of their everyday life, and the impulse to gamble can overwhelm the rest of their lives.
Thus, for many gamblers, reducing anxiety is a prerequisite to making any changes in gambling behavior. Fortunately, there are several techniques that can make a tremendous difference in alleviating anxiety.

Relaxation exercises, teach people to break the cycle of anxiety. It's best for people to commit to daily practice, even if the exercises don't appear to help at first, because the more people do these exercises, the more positive effect they will have.

Practice progressive muscle relaxation

 By slowly tensing and relaxing each muscle group in the body, people can teach themselves the difference between a relaxed muscle and a tense one. Once people learn this skill, they will have better body awareness in situations that make them tense. Over time, and with continued practice, they will learn to cope with tension by training their muscles to relax while calming the mind. After all, it is not possible to be tense and relaxed at the same time.

Someone can get started by setting aside 15 uninterrupted minutes in a quiet, distraction-freel ocation. It may help to dim the lights, or to sit or lie down in a comfortable position.

The idea is to hold and squeeze each area of the body for 15 seconds (about 10 slow counts), feeling the tension build up. Then release the tension and completely relax, allowing the tension to flow out of that area and away from the body. For every muscle group, the person doing this exercise should take a moment to notice how different it feels when it's tensed compared to when it's relaxed. Repeat the exercise at least once, and as many as three times, before moving on to the next area of the body.

Try the following sequence:

  • Hands: Squeeze them into fists and then relax.
  • Front of upper arms: Tighten all of the muscles in the front of the upper arm and then release them.
  • Back of upper arms: Tighten all of the muscles in the back of the upper arm and then release them.
  • Shoulders/neck: Raise both shoulders and tense up the neck before dropping both shoulders and releasing the muscles.
  • Forehead: Raise both eyebrows enough to wrinkle the forehead and then lower both eyebrows to relax the forehead.
  • Jaw: Clench then release both the upper and lower jaw.
  • Cheeks: Make a forced smile, then relax it.
  • Abdomen: Tighten the belly and lower back muscles, then relax them.
  • Upper legs: Stiffen and straighten the thigh muscles and then relax them.
  • Lower legs: Tighten the shin muscles by pointing the toes to the ceiling, then relax the feet and muscles.
  • Feet: Curl the toes and tighten the muscles in the bottoms of both feet, then uncurl the toes and relax the muscles.
As people seek to change their relationship with gambling, they will need to sort out many aspects of their lives, gain new perspectives, and acquire new skills. 

There are therapists and counselors with expertise in helping people effectively deal with problem gambling.  It is interesting that where gambling is legal, there are fewer problems related to gambling. Experts say the reason is because when gambling is illegal, people are ashamed to come forward and ask for help. When it is legal and socially acceptable, people feel safe in sharing that they would like some help with gambling related problems. This is why gambling related crime goes down when gambling is legal. 

When you or your treatment provider would like me to create a custom crafted exercise and fitness regimen for you or others, please contact me and we will work together to increase recovery.

Felicia Lawson

Portions of today's blog were adapted  from Change Your Gambling, Change Your Lifeby Howard Shaffer, Ph.D., a book published by Harvard Health Publications.

Tuesday, December 27, 2016

Holiday Depression? Fitness helps!

Plenty of people have situational depression and anxiety during the 'Happy" Holiday season. Sometimes it is because they are lonely, miss loved ones, or have no loved ones to miss.

Whatever the reason, even a brisk walk around the block can make a difference in mood.

Research shows that ten minutes of vigorous exercise can make a significant difference in your attitude, and significantly relieve situational depression.
So, just pretend I'm chasing you around the block, and you will feel much better.


Monday, October 17, 2016


We hear the term “wellness” being tossed around, but what does it mean?

 Wellness is the quality or state of being healthy in body and mind, especially as the result of deliberate effort.

Making a conscious decision to be healthy in body and mind is the true key to wellness, and it is my career path to point out useful things you can choose to do that will increase your personal wellness

* Wellness is a conscious, self-directed and evolving process of achieving full potential

* Wellness is multidimensional and holistic, encompassing lifestyle, mental and spiritual well-being, and the environment

* Wellness is positive and affirming

* Wellness is an active process through which people become aware of, and make choices toward, a more successful existence.

How do we apply wellness?

We do so when we contribute to the well-being of our community, by having a sense of positive direction, engage in regular physical activity, good eating habits, and living a life of love and vitality,

It is my goal and purpose to help you increase wellness in your life, and that's what you will find in every post on my blog.  

With years of profession experience and my love for assisting others to achieve their full potential, I hope my blog contributes to your personal wellness. 

Monday, January 25, 2016

FELICIA LAWSON - Fitness & Yoga

Felicia Lawson has more than a decade of professional fitness experience as a dynamic personal trainer at the premier gyms in Southern California and holds nationally recognized certifications in both yoga and personal training

An avid runner and yoga enthusiast, Lawson encourages her clients to think of exercise as an ongoing aspect of their daily lives, integrating fitness and well-being into their personal decision-making processes.  

Felicia Lawson offers her extensive professional skills and experience to individuals, businesses, educational institutions and non-profit organizations dedicated to fostering healthy life choices.


Sunday, January 24, 2016

1 ) Start with a little

~ One of the biggest mistakes people make is to attempt to workout an hour each day for five times per week;
it is best to start small. 10 minutes twice a day or 30 minutes per day with 15 in the morning and 15 in the evening

2 ) Schedule it

~ Most people assume that since their mornings are crazy they can just do it
when they get home. However, this does not always work.
Often by the time you get home at the end of the day you’re
tired and the last thing you want to do is workout.
 It is best to schedule it for the morning. Also, an added benefit
is that after you workout in the morning, you will be more conscience
 of how you’re eating, what you’re doing, etc. for the rest of the day.
 You generally make healthier decisions.

3) Water

~ Drinking water is one of the best things you can do for you body. I
t can also help you tone up and lose weight –
have a glass of water each time you begin to feel hungry and right before meals.

4 ) Vitamin

~ Take a daily vitamin. Although the body cannot absorb the
 vitamins and minerals from a pill as well as it can from food, it will still help.

5 ) Fruits & Vegetables

~ These are vital to your health, but most people do not get their daily serving.
 If you don’t normally eat very many, start by increasing your daily intake
by one fruit/veggie and then slowly continue to increase it.

6 ) Sleep

~ In this crazy fast-paced world, most people are not getting enough sleep.
Unfortunately, it is vital to your health, so it’s time to make the time for it.
Look at it this way, if you don’t take top notch care of your body,
 you won’t be able to get any of the things you need to get done in the long run.

7 ) Be Positive

~ Think positively. Instead of criticizing yourself day in and day out
, take time at least once a day to say something good about yourself.
If you can’t think of anything, ask your significant other, family, or close friends. I’m sure they’ll have plenty to say.

8 ) Eat frequently

~ Eat 4-6 times per day. Not only does it keep your metabolism
 going so you continue to burn calories, but it will also keep you from getting overly hungry and downing your at every meal.

9 ) One choice per day

~ Make one conscious healthy choice per day. This can be as simple as
ignoring those food cravings and not eating a burger and fries, or
 skipping a rich dessert and having a sweet piece of fruit instead.

10 ) Believe 

in yourself!

This list is just a sample of the great fitness tips and ideas at

Wednesday, December 16, 2015

Holiday Depression? Fitness helps!

Plenty of people experience situational depression and anxiety during the 'Happy" Holiday season. Sometimes it is because they are lonely, miss loved ones, or have no loved ones to miss. Whatever the reason, even a brisk walk around the block can make a difference in mood.

Research shows that even ten minutes of vigorous exercise can make a significant difference in your attitude, and significantly relieve situational depression.

So, just pretend I'm chasing you around the block, and you will feel much better!