• Nutrition

    Healthy Dinner Idea

    If you know me you know I love grilling for my friends and family. Recently I discovered an awesome marinade for swordfish and paired it with my favorite zucchini recipe. So, if you’re looking to try something new for your next dinner event fire up the grill and try out the following: Grilled Rosemary Swordfish Balsamic Grilled Zucchini Grilled Garlic Bread

  • The Journey

    5 Ways to Go Green on a Budget

    Let’s face it global warming is a “thing” and we need to be better stewards with what we’re given. If finding eco-friendly alternatives doesn’t get you excited maybe the cost cutting component will. Here are some budget friendly, easy, green choices you can make at home. Put a stop to unsolicited mail by signing up to opt out of pre-screened credit card offers Switch your cleaning supplies to Blueland and a bottle once to refill for life Oder a hydroponic garden so you can grow your herbs and veggies inhouse year-round Taking a reusable straw with you everywhere to help curb straw manufacturing pollution Finish up the last of your disposable cotton…

  • The Journey

    How’s Your Breathing?

    While breathing is something we know how to do at birth, most of us have picked up some really bad habits along the way. Let us try a little experiment, take a deep breath. Are you breathing upward, vertically?  Breathing this way causes your auxiliary muscles to kick in, rather than the primary breathing muscles around the midsection, which activate your core. My physical therapist recently noticed my dysfunctional breathing patterns and told me to read the book Breathing for Warriors by Dr. Belisa Varanich and Brain Sabin. The book goes into depth about the benefits of improving your breathing technique and how it affects your performance. Horizontal breathing uses…

  • Nutrition

    Wings For The Win

    In the summer time I love to grill! There’s something about how food on the grill tastes and the fact that it’s typically a poolside activity. My favorite things to throw on the grill these days are wings and peppers. Here’s the specifics on my dry rub for wings if you’re looking to try something new at your next pool party: Chicken Wing Dry Rub Recipe 1 LB of Chicken Wings ¼ Cup Brown Sugar 1 tbsp Smoked Paprika 1 tbsp Onion Powder ½ tbsp Chipotle 1 tsp Garlic Powder ½ tsp Ground Pepper Wash and pat the chicken wings dry then throw them into a container with mix of…

  • The Journey

    The Mental Side of Competition

    “ninety percent of the game is half mental.” – Yogi Berra Confession Time, I’m a recovering perfectionist with a tendency towards negative self-talk. I’ve known this about myself for some time but have made minimal effort to change my well patterned behavior. But when I started reading Mind Gym by Gary Mack, I realized that shutting down my current internal dialog needed to be a top priority. Mind Gym is all about strengthening the mental aspect of an athletes training. Though, I have been doing a great job of strengthening my muscles, strengthening my mind has not been written into my weekly training plan. Gary states that “actions follow thoughts…

  • The Journey

    Off The Track Thoughts

    𝗪𝗵𝗮𝘁 𝗱𝗼𝗲𝘀 𝗶𝘁 𝗹𝗼𝗼𝗸 𝗹𝗶𝗸𝗲 𝘁𝗼 “𝗴𝗼 𝗮𝗳𝘁𝗲𝗿 𝗚𝗼𝗱” 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝘀𝗲𝗮𝘀𝗼𝗻 𝗼𝗳 𝗹𝗶𝗳𝗲? My friends have been encouraging me to blog about nonathletic things and “going after God” is what keeps rattling around in my brain. At the beginning of the pandemic I made a commitment to pray over things instead of acting impulsively or doing everything my own way. This requires me to surrender daily and defy social norms. But it makes sense before I cared about the things that happen in every season of my life God cared about it! So, what I want to accomplish at work, the impact I want to make in children’s…

  • The Journey

    When Racing Became Virtual

    It’s August and my first outdoor track season should have ended in July but here we are just getting started. When Atlanta went into quarantine for “Rona” the whole world changed and staying mentally healthy took priority over competition. As everyone adjusted to the new normal gyms opened up and I started training again… I didn’t know exactly what for but trained non the less. Flipping through the USATF track meet listings I stumbled upon the Masters Virtual Summer Challenge. Toyota presented this challenge to help athletes have some sense of normalcy in the midst of the pandemic. I registered for the 200 meters with no idea how it all…

  • Training

    Tempo Track Workout

    Recently I have been spending more time at the track than the gym in hopes of getting more comfortable with the running volume I will need to run the 400m competitively. Although there is nothing comfortable about running the 400m the following tempo workout at 70% effort has helped me improve my tolerance level and lose a little weight along the way!  Set 1: 200m, 100m, 100m, 100m Set 2: 100m, 200m, 100m, 100m Set 3: 100m, 100m, 200m, 100m Set 4: 100m, 100m, 100m, 200m  Rest: Take 60 seconds rest between reps and 4 minutes rest between sets

  • The Journey

    Things I Will Keep Post Pandemic

    As Atlanta begins to open back up I find myself reflecting on my quarantine experience. Not every day was cheerful, but it did have moments of profound joy and peace. This time left me grounded, more aware of how God built me and game for whatever comes next. Three things that helped me level up during quarantine were: Getting Quiet The lock down due to the pandemic canceled my 2020 plans and left me isolated. With less noise and daily distractions, it created a space where I was forced to sit with my thoughts, failures, hopes, fears, and longings. After the initial panic subsided, changes in my thought process began…

  • Training

    Snatch & Depth Drop to OH Toss

    Last month I was in the gym working on more power and speed. I may have fallen a few times trying to find said power and speed but it was worth it. There is something about being comfortable in the gym training like an athlete. Adding Olympic lifts into my weekly routine has increased my jumping ability, improved my core stability and has helped change my body composition. I don’t suggest taking on Olympic lifts by yourself but if you want to head over to Stack the boys would happily show you how to work them into your weekly routine. Exercise Week 1 Week 2 Week 3 BB Snatch 3…