Alissa Carpio / The Fit Freelancer

Health & Fitness Writer, Blogger and Brand Ambassador

I bring Fitness Appeal to your Brand.

Washington DC - Northern VA


My “One Word” for 2015

201412092016 I was inspired by the book One Word That Will Change Your Life and plan to use this concept to better myself this year. There are many words that get me fired up and would be easy choices, such as: discipline, faith, love and joy. But there is one word that gets me focused in the right direction, and that word is excellence. The reason I chose excellence is because rather than needing MORE motivation to work for my own personal goals and career achievements, I need reminding that there are other areas of my life of equal or more importance. Balance doesn’t come naturally to me. I tend to go “all in” in one or two areas of my life. The word “excellence” reminds me of my standard in all areas of my life: marriage, parenting, discipling, serving, loving – not just in my fitness or writing goals (the two areas of my life I’m most passionate about).

I ascribe to the idea that “anything worth doing at all is worth doing well” (Philip Stanhope). I also believe if I am too busy or time-crunched to do something well on a consistent basis that I need to re-evaluate the number of pots on the stove and get rid of the ones that aren’t as significant. Excellence reminds me to do that.

So my One Word for 2015 (and for life!) is excellence. Have you chosen your word? Go to to find yours.

If you follow the One Word Action Plan, please comment below and share with me what your one word is! I’d love to hear it.


“So, whether you eat or drink, or whatever you do, do all to the glory of God.” 1 Corinthians 10:31


Product Review: Flex Watches – Slim

Straight flexin' with my Lakers Snapback and White Slim watch!

Straight flexin’ with my Lakers Snapback and White Slim watch!

I was originally attracted to this silicone sports watch by its fresh, sleek design. I figured the Flex Slim would fall into the fitness gear category of fashionable, but non-functional. That’s why I was shocked when I actually put this thing to the test!

First – did I already mention this? – The look is enviable! The clean, slick appeal makes it a great accessory to give your outfit that extra statement. Wearing my Slim around during the day, I quickly forgot I had it on. It’s super comfortable and flexible, so it moves as you move. I thought, “Sure, it’s great when I’m just sitting around, but what about during my workouts?”

If you’re familiar with my antics, you know I do more than just run on the treadmill and lift weights! So to test this sucker out, I went straight for the ultimate challenge: fitness routine practice in the studio! I figured if the Flex could stand the pressure of double arm levers, parallettes and handstands, it was a real winner.

As you can see from my pics, it not only could hang; it kept up with me pound for pound, move for move! Color me impressed.

The most appealing features of the Slim include the interchangeable rubber watch bands, fresh look, minimalist design, and its ability to mold and flex with your body without sticking or digging in to your skin.

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I have to admit, I hadn’t been searching for cool watches or sports watches when I stumbled upon this little gem. But now that I’ve found it, I’ve added it as a staple to my regular gym and casual street wear looks.

Check out for their line of watches, snapbacks and accessories.

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#flex4autism – A Campaign for Awareness and Acceptance

If you’ve come this far, I’d like to thank you for your interest and action in the #flex4autism movement! This campaign is aimed at raising awareness and acceptance of all kids and adults on the Autism Spectrum, as well as raising funds for autism research and treatments.

I just got on Instagram in October 2014 and I realized the power of the hashtag! Many of my friends engage in awareness campaigns via their posts and hashtags. I realized this was something I could easily do myself! My idea for the #flex4autism movement is just coming into fruition. I have goals of meeting a certain number of posts, sharing facts and statistics in order for others to feel more comfortable around people with autism, and raising money to support research and resources for autistic families. Bear with me as I get new ideas and add them to my campaign project!

For everything related to #flex4autism, stay tuned to the following sites and accounts:

Website: (Coming Soon)
Twitter: @flex4autism
Instagram: @alissa_carpio
Facebook: /alissacarpio

And of course, by searching Twitter, Instagram and Facebook for the hashtag: #flex4autism

How To Get Involved

  1. Hashtag it! The main premise of the campaign is to flex and generate posts with the hashtag #flex4autism.

    Check out this pic on my Instagram page for an idea.

    Also use any or all of the following hashtags with your #flex4autism pics and posts:

  2. The first ever IG post with hashtag #flex4autism!

    The first ever IG post with hashtag #flex4autism!

  3. Wear blue! More specifically, light blue or teal blue. During Autism Awareness Month (April), a special campaign runs called Light It Up Blue (the specific day is April 2). Many businesses and offices around the world light up their buildings with blue lights to raise awareness for autism. You can simply wear a blue shirt while flexing and add the hashtags:
  4. Post and repost pics, memes and statistics about autism. This helps raise awareness and acceptance. The easiest way is to post a short fact as a caption along with your flexing pic and #flex4autism hashtag. You can find facts at the following sites:
    Autism Society
    Autism Speaks

  5. Prayer and Positive Vibes! I would be honored if you would take the time to pray for the movement to be successful, but more importantly, for the people and families affected by autism each and every day.
  6. Share the #flex4autism campaign links and social media accounts with friends and family via your own social media channels.
  7. Donate! All funds collected through GoFundMe! will be donated to the Autism Society of America.
  8. TwitterFacebookPinterestGoogle+EmailStumbleUpontumblr

How #flex4autism began (My Story)

But first, let me tell you my story…

I was waiting to pick up my son from his 2-year old preschool class one spring day when I noticed several moms waltzing around with “Autism Awareness” t-shirts on. My son’s previous school (Old Bridge Preschool – Woodbridge, VA) is an inclusion school, and they aim to enroll up to 30% special needs children in each class. So, there were quite a few children with autism enrolled; thus, the moms with t-shirts.

My first thought when I saw their autism t-shirts was, “Wow, I don’t think I could ever embrace it like that.”

That was in 2012. I was still going through the mourning process and acceptance of who my child was. We’d known since he was about 18 months old that he’d presented with many signs of autism, including fixation with objects, repetitive behaviors, lack of emotional expression and social awareness, and sensory processing issues. But I had yet to accept it, let alone broadcast it to the world.

Smiling big for the camera!

Smiling big for the camera!

At that time, my only thought was, “I just want my son to ‘get better’ so my family can go on living our happy little life.” Wow.

Over time, I have come to accept that my child is who he is and who God created Him to be. Instead of engaging in debate over whether God “made him with autism” or autism is a thing to be “cured,” I choose to use my resources – time, finances, talents and abilities, education, and most of all – love! – to nourish and foster a safe, loving environment where my son can grow, thrive, and be all that he can be!

Playing with his favorite toy - a candy fan. His prize for losing his first tooth!

Playing with his favorite toy – a candy fan. His prize for losing his first tooth!

But for me, it doesn’t stop there. I used to think, “If God makes my son better, won’t I have a great testimony to share with the world?!” Last April, during Autism Awareness Month, I felt convicted about my lack of enthusiasm and outspokenness for my son and for all autistic individuals. I realized then and there that my biggest testimony will be that I love God and I trust God now, during this difficult time, not just when everything in my life is a-okay! It was too late to do any campaigning at that point, so I decided I would do something in 2015.

#flex4autism was that something.

I would be honored and humbled if you would follow me in this movement, and more than thrilled if you choose to participate in any way at all!


Pretending he's Pinnochio!

Pretending he’s Pinnochio!

“I can do all things through Christ who strengthens me.” Phillipians 4:13


Advanced Strength Training Workout Program – 4 Days per Week

This advanced weight training program is designed for someone who is a seasoned gym veteran. If you’ve been strength training for at least 2 years on a consistent basis and you want to start targeting individual muscle groups with more focus and intensity, then this advanced program is for you.
woman squatting squat workout

If you can’t complete all the sets to start, adjust accordingly and work on building up to the full recommended sets and reps over a 4 week period.

I also recommend 30-45 minutes of cardio 4x weekly.

Advanced Strength Training Program

Workout #1 – Legs
Weighted Walking Lunges 4 x 14 each leg
Single Leg Leg Press 3 x 15 superset Leg Extension 3 x 20, 15, 10
Smith Machine Squat (feet shifted forward) 4 x 15 superset Reverse Lunges 4 x 25
Hack Squat (Wide) 3 x 12 superset Jump Squats 3 x 15
Barbell SLDL (Light) 4 x 20 superset Seated Leg Curl 4 x 15
Standing Calf Raise 4 x 20, 15, 10, 10
Seated Calf Raise 3 x 15

Workout #2 – Back and Biceps
Wide Grip Assisted Pullup 4 x 12 superset Wide Seated Cable Row 4 x 12
Seated Narrow Row 4 x 12, 12, 10, 10 superset Low Rope Curls 4 x 12
Heavy Overhand BB Row 4 x 8 superset Cable V-Handle Row 4 x 12
Hammer Strength Pulldown 4 x 12 superset Cable Straight Curl 4 x 15
Incline DB Hammer Curl 4 x 12 superset Back Extensions 4 x 12

Workout #3 – Shoulders and Abs
Standing BB Shoulder Press/Push Press 4 x 10 superset DB Laterals 4 x 10
Upright Row 4 x 10 superset Captain’s Chair Hanging Leg Raise 4 x 20
1-arm DB Shoulder Press 4 x 10 each superset Frog Kicks 4 x 25
Full Overhead Laterals 3 x 12 superset Rope High Row 3 x 15

Workout #4 – Chest and Triceps
Flat BB Press 4 x 12
Incline DB Bench Press 3 x 10 superset Weighted Bench Dips 3 x 15
Decline DB Bench Press 4 x 12, 12, 10, 10
DB Pullover 4 x 15 superset Pushups 4 x 15
Rope Press Down 4 x 15