• The Journey

    My Business Side

    I realized my page is full of fitness activities when the reality is I spend a good chunk of my day living the corporate life. Maybe it’s because I don’t feel glamorous when I’m in the office or it’s just horrible lighting for a photo op. But I’m passionate about what my team does for our clients and how we promote each other’s growth. Of course, I have days where I’m over it and I wish Nike would just sponsor me already but I don’t quit. I think one of the things college sports gave me is this “No quit… Make it your own” mentality. It gave me firsthand experience…

  • The Journey

    Chronicles of Olympic Marathon Trial Hydration Table 34

    When I joined the Atlanta Track Club (ATC) for the 2020 season, I knew I wanted to support with the 2020 Olympic Marathon Trails.  ATC won the competitive bid for the trials to be hosted in Atlanta and went to work on the logistics for a race with the country’s most elite marathoners.  One main concern was how will they keep roughly 690 athletes hydrated on course. As one of the 530 volunteers who were part of the hydration solution for the duration for the marathon, I saw first-hand how big a task it was. Volunteers maned 60 tables with only 6 bottles a table for the first-tier qualified runners…

  • The Journey

    Achieving Goals Requires A Support System

    If you want to go fast, go alone; But if you want to go far, go together. – African Proverb Fitness quotes about falling in love with the process are readily available on pretty much any wellness motivation account you visit. But are we really in love with the process? Do we mind not eating pizza to meet weight goals? Do we love not being able to walk after a heavy leg day? Personally, it wasn’t something I completely believed, until my hamstring started acting up about a month ago.  At first, my internal chatter was a steady hum about blocked goals and self-doubt. But then I started to celebrate…

  • Training

    Warm-Up Exercises

    I have always warmed up before hitting the weights or track but since my recent injury warm-ups have reached a new level. I understand that it is important to increase core temperature, prime the nervous system and improve range of motion before working out. But recently I have added some movements focused on muscle activation and it feels like I have a warm-up before the warm-up… Kind of like Jersey Shore’s “shirt before the shirt.”  Check out some of the new movements my physical therapist added to my warm-up routine to activate my core, glutes and hip abductors. Careful It may just inspire you to add a “warm-up before your…

  • Nutrition

    Slow Cooker Recipes That Beat That Winter Blues

    When winter turns to summer I move from the grill to the crockpot. I much prefer sunny days by the grill but I’ve come to enjoy fuzzy winter socks and crockpot recipes. This year I have been obsessed with three chicken recipes that have been a staple in my weekly meal prep. If you’re looking for a yummy lunch option try one of these recipes out! Cilantro Lime Slow Cooker Chicken Fold up in Almond Flour Tortillas Coat with Roasted Tomatillo Salsa Verde Slow Cooker BBQ Pulled Chicken Use Noble Made Mustard BBQ Sauce Pair with Braised Collard Greens Slow Cooker Buffalo Chicken Use Noble Made Medium Buffalo Sauce Throw…

  • The Journey

    Success Is In Your Morning Routine

    It’s 2020, you know your why and you’ve written down some big goals that you intend to accomplish. Now what? How do you take those big goals and make them a reality? I like to believe It all starts with a morning routine. There are 168 hours in the week, but not all hours are equally suited for all things. Willpower is like a muscle and tasks that require self-discipline are best done after a night’s rest when willpower is in surplus. Rituals best suited for the morning are activities that, when regularly practiced, result in long-term benefits.  Author Laura Vanfrekam states, in her book What the Most Successful People Do Before…

  • Training

    Hip Flexor Exercises

    Real talk my knee drive during acceleration has been NONEXISTENT since transitioning from distance to sprinting. Hip flexors, among other things, can make the difference when it comes to tapping into that “extra gear” during acceleration.  Knowing this my coach had me doing hanging knee raises, cable knee drives and marching my little heart out. Last week all that hard work started to show up in my accelerations! So, if you sprint, jump or kick, hip flexor exercises would be a great addition to training program. Try throwing this into your workout routine over the next 3 weeks: Exercise Week 1 Week 2 Week 3 1 Arm Waiters March 3×15…

  • Nutrition

    5 Post-Workout Worthy Snacks

    I’m typically really good at planning everything out for the week but post workout snacks tend to slip my mind. When you’re constantly on the move it’s hard to get that healthy snack 30 to 60 minutes after working out to promote muscle repair and restore energy. I know I’m not alone in this so I wanted to share some of my favorite snacks to stash in my gym bag. These solutions might not cover all the recovery nutrition bases but they will survive a week or more in your gym bag and will tide you over till your next meal! Justin’s Peanut Butter & Rice Cakes Melissa’s Coconut Clean…

  • The Journey

    Adults Should Have Hobbies Too

    “I feel like my generation lost hobbies. Everything doesn’t have to be a hustle, side hustle, or money-making enterprise. Sometimes it’s just fun to do something because it brings you joy, peace, relaxation, or allows you to be creative. Let’s rediscover hobbies in 2020.” – Keshia In 2017, I went through some emotional loses that caused me to re-evaluate my vision for the future. It still involves some form of the “white picket fence… 2.5 children” fairy tale but it has evolved. My vision now centers around a peace that withstands the oppositions we face in life and is driven by the desire to leave a different kind of legacy.…

  • Training

    Hill Sprints

    Grass Hill Sprints have become a staple in my programing no matter what phase I’m cycling through. The benefits include an increase in running economy, promotion of better sprinting mechanics, low impact and they generally don’t take that long to complete. Choose a steep hill that forces you into that nice leaning posture but not so steep that it alters your mechanics completely. Once you have found the ideal hill start with one of my favorite hill workouts and gradually add volume: Sets x Length 12 x 40-60 yds @ 75 to 85% Effort Recovery Between Sets Walk back down the hill