For those of you who don’t know, I played Division II Volleyball from 2002-2006. I experienced the ups and downs of collegiate sports, physically and mentally. Those four years taught me more about life then I ever imagined at the time. If given the opportunity, I would go back and do it all over again in an instant. The passion for being active and competitive has always been deep inside of me and still motivates me everyday to do what I love! On the volleyball court, I wasn’t the number one player but, I always gave it 110 percent no matter what. People would often tell me that I was a pleasure to watch. It wasn’t due to my skills, because everyone on the court was a college athlete for a reason. It was because of the crazy energy and passion that poured out of me when I played. During my first three seasons, I struggled with the mental part of the game. I was always afraid to mess up, which took away from my focus and caused me to make silly mistakes. After a junior year of being on a mental roller coaster I had enough and wasn’t going to let it beat me. That summer, I trained like an animal and you know what happened?? I increased my vertical by a couple of inches and was in my best shape ever going into a volleyball season. I also made it my mission to be in the best mental shape and this is what worked for me. As soon as I had a feeling of, “don’t mess up,” I would force myself to smile even if I wanted to scream. They don’t say a smile has healing powers for nothing. In that short time of a side out, or a point made, I was able to get over whatever happened and focus on the next play. My senior year was the best year by far! Passion was at the core of my success and there were no negative feelings in the way. Now, this doesn’t mean I never made another mistake, but it certainly cut down the number of errors on the court. When the last point was scored in my last volleyball game, it was a bittersweet moment. I pretty much thought the world was going to end because I had nothing to be passionate about anymore. Little did I know, I would fall into a career as a personal trainer. The passion from the volleyball court has transferred to my work and my own training and diet regimen. I’m very grateful for the person who helped me get here and I look forward to spreading my passion like wild fire to help people reach their goals. So, if you were ever passionate about something remember why and how it made you feel. If you need extra motivation in life, whether it’s at work, at home, or in the gym; let that passion be your guide. If you’ve never felt that passion, I’ll share some of mine, so come and get it! Thank you for reading and please don’t hesitate to send me your questions and comments. Until next time, what are you doing to Move More?
One of my most frequently asked question is, "How do your get your arms like that?" There are three answers to this question, one of which I'd like to touch on right now. First, I've been blessed with some pretty amazing genes. Second, my diet is very clean; and third, I LIFT WEIGHTS (paired with some cardio, but not as much as everyone thinks)!
Merry Christmas everyone! Sorry for the absence of my blog for the last few weeks. The Holidays and a move have kept me very busy. I have a few topics lined up to talk about, but today I wanted to write about taking time for the ones we love and to appreciate ourselves.
Ever since I can remember, I
have had a guilty conscience. I told on
myself as a kid when I did something wrong; I stayed out of trouble in high
school for the most part, because I knew my parents would somehow find out; and
now, when I say I’m going to do something I do it because I don’t like lying to
myself. Sometimes there is a big, thick,
red line between reality and what we want, but I stay true to myself and those
Let’s take a little stroll
down memory lane“ The year was 1995, and
I was in 5th grade. I was a
very active kid and my competitive nature was present early in life. One of my most favorite times of the day was
PE class, Mr. Mondragon was my teacher.
We were playing dodge ball one day, and I had forgotten my PE
shoes. For some reason I thought these
big, tan, lumberjack boots with thick red laces were so cool. I believe they weighed
about ten pounds each! These were the
shoes I was wearing that day. So, here I
am trying to run around and play dodge ball with these clunkers on, not doing
so well. After the 2nd or 3rd time of being sent to the sideline, I was a little frustrated. Finally, a new game started and I was pumped,
ready to blast a few people. Then, not even two minutes into the game I was the
first one out. Oh man was I fuming. I clunked over to the sideline and decided it
would be a good idea to release my frustration by kicking the wall. Well, that was instantly a horrible
idea! My ten pound foot went straight
through!!!! Yes, a big gaping hole in the sheetrock and on the other side was
Mr. Mondragon’s office. After I had
realized my foot was stuck in the wall, I quickly pulled it out and sat down to
cover it. I was sweating bullets! One of my classmates witnessed
what had happened, so I knew I couldn’t lie and say it wasn’t me with my combat
boots on. So I sat there the rest of the
game and then fessed up to Mr. Mondragon at the end of class. I’m sure he thought it was pretty funny
inside, but, he expressed to me that we shouldn’t kick things when we get frustrated.
Duh! I figured that out. However, I was
in much less trouble due to my guilty conscience. My punishment was to cut Campbell's Soup labels after school for a
week. They were for some sort of
fundraiser or something. After a few
weeks the piece of plywood covering the whole was taken down and the wall was
patched, good as new. To this day Mr.
Mondragon still teases me about it. I
learned a few lessons form this experience.
One, we shouldn’t kick things unless they are soccer balls or footballs.
Two, never forget my PE shoes again. Three, usually telling the truth gets you
less of a punishment, and four, holding yourself accountable gets you much
further in life. My guilty conscience is the
motivation behind my workout and diet routine.
If I tell myself I’m going to workout today, or prepare healthy food, I
do it. I feel like crap if I don’t and
you can see the benefits of doing so.
The more you tell yourself you want to do something the more you
actually do it right??? So start holding yourself accountable and let your conscience be your guide. I hope you
enjoyed my little story and until next time what are you doing to Move
Sensory overload!!!!! Today, we are so distracted with, what’s the best workout? What’s the best, “diet?” What’s the best new piece of workout equipment or booty tightening/toning shoe? Ahhhhhhh, capitalism at its best, has given us a plethora of crazy things to choose from, and the good marketing people of this country have done a great job of making us think we need Sketcher Shape-ups and a Shake Weight to lose weight. Now don’t get me wrong, I’m all for whatever motivates people and gets them Moving More, but, I think we get so distracted we can’t make a decision and stick with it. The answers to the before mentioned questions are very simple. The best workout is anything that works for you and your fitness level. Something simple that you can commit to and do religiously. The ultimate goal is to maintain or lose weight right? Calorie deficit is the answer, its plain science. If we are not burning more then we take in, we will maintain or gain weight. I have mentioned this before but there are plenty of gadgets to track caloric intake and burn. The Body Bugg and Polar Heart Rate Monitor are a couple great ones, so if you are going to spend money on something try one of these. Also, try adding one exercise or activity a week, and pretty soon it will become habit. The best, "diet," is a good balance of carbohydrates, proteins, fats, and fruits and vegetables. These are the things we are meant to eat! Not processed foods full of artificial ingredients and chemicals! Try adding one new fruit and vegetable to your diet every week. (We should be getting at least 5 servings of fruits and veggies every day). I guarantee you will be grabbing an apple instead of a donut in no time because you will like how you feel. You may be eating the same volume but the amount of calories in processed foods tend to be much higher then those in natural foods. So, by choosing a healthier option you are automatically reducing the amount of calories taken in. The best type of equipment, honestly it's your body! Yes, you can get a killer workout in your living room with just your body weight! The latest and greatest machines are so complicated that most people get confused or intimidated and do it wrong or give up. A body builder or elite athlete would benefit from and use some more advanced machines, but for the average person using your body weight and mimicking movements we do in everyday life is a great place to start. This is just one example, the point I’m trying to make is find what works best for you and stick with it! Keep it simple! Consult a personal trainer or a friend who has achieved results if you are unsure of where to start or are intimidated. There are books, magazines, and websites at your finger tips. Pick one workout and stick with it for a month and then try something new. Be patient with your body. It didn’t take a short time to gain weight so it will not come off over night! So if you have spent money on different things give them a chance to work before you move on to the next latest and greatest thing. Or you can pitch your, "Super Turbo Ab Sculpting Belt," and clean up your diet, do some front and side planks, and see how strong your core becomes. Thanks for reading and until next time what are you doing to Move More?????
So more often than not, when it comes to health and fitness,
I hear excuses like, “I don’t have time,” “I’m too busy,” “I’ll do it tomorrow.” Yes, these are all excuses! What are you really doing for you in this
life? We as Americans get so enthralled with making our lives as busy and as
stressful as possible. Are we really
happy? For most of us, our busy lives
are reflecting in an expanding waist line.
Too often our workouts or opportunities to “Move More,” take the back seat
to “something more important.” What is
more important than your health and well being? We can’t take care of anyone or
anything else unless we take care of ourselves first!I’m no mathematician, but, there are 168 hours in one week
right? (56 of these hours are hopefully
spent sleeping!) If you work out four
days a week, for one hour each, that’s four hours out of 112 to commit to
yourself! Whether it’s losing weight,
stress relief, time to think, listen to your favorite songs or catching up on
your podcasts, don’t neglect YOURSELF!
The proper balance of mind, body, and soul is essential for a happy and
fulfilling life. Four hours!! This gives
you 108 hours a week to devote to everything else in your busy schedule!Now, out of those 108 hours you have left for work, kids,
volunteering, and social events I’m sure you have two more to spare. If these two hours are spent preparing some
key food items on your day off, you can save tons of time and money through out
the rest of the week. Not to mention,
it’s one-hundred million times healthier!
Some examples of these key items are, baking chicken for the week to
throw in salads for lunch, make healthy chicken tacos for dinner or as a main
dish with some veggies and brown rice or sweet potato on the side. Sweet potatoes? Yes, the same time you are
baking your chicken you can bake 3-4 sweet potatoes. Oh and while those are baking you can steam
some broccoli or mixed veggies that you found in the freezer section already
cut and ready to cook. This is just one
example. If you take these two hours to
cook/bake a protein, carb and a veggie for the week, you can mix it up with
other quick items to save time and money. Not to mention you are eating
healthier and so are your loved ones for that matter. It may take a little hard work at first, but,
it will be worth it in the long run and become very easy once you get into your
groove.If you need quick and easy meal ideas and want to learn a
little bit about your metabolism, check out Jillian Michaels, Master Your
Metabolism Cookbook. Just the other night,
I cooked her Black Bean Chili and it was amazing! It took about 30 minutes to throw it all
together and stick it in the crock pot while I went to work out for an
hour. When I got home, it was ready to eat
and now I have healthy leftovers for the next few days! Ok, enough with the excuses!
I have reminded you of how easy it can be to make a difference in a time
efficient manner, so what are you going to do? Let’s start to make a change one
work out and one healthy meal at a time!
Until next time, what are you doing to Move More?
Yup! I'm coming at you Oprah
style. This is my first ever blog and I would like to add a disclaimer from the
get go. Now, I'm not the best writer so there will be grammatical errors and
spelling errors. If you know me, you know what I'm talking about. Thank
goodness for spell check, but just in case this should cover all my errors, all
the time, in every blog. (., ,, ;, :, ', -)
and (A-Z). This way all punctuations and letters are there, you just may not be
able to see them. Ok, on to the Move More Pledge. There have been many
people in my life who have inspired my fitness. Overall, passion is at the very
core. I have been active my whole life so "moving," is almost
automatic for me. I want to pay it forward by starting with a pledge to move
more! Obesity levels are at an all-time high in our country and still rising.
This breaks my heart because the solution is simple. We are making it far too
complicated with, "What's the best exercise?", "What's the best
diet?", "What's the best price for new equipment or easy tone shoes???”
etc. The list goes on and on! The
solution is to move more and eat less! Caloric burn MUST exceed caloric intake!
We do that, we lose weight without even looking at what we are eating. Now
don't get me wrong, I'm not saying that it's ok to eat less McDonalds, Wendy's,
and Burger King, but it's a start! I'm also not saying to starve yourself.
Healthy eating and nutrition will provide you with the best fuel and
nutrients for your body, but that is a whole different blog. This is
about making a promise to yourself, to start making the smallest difference and
eventually it will snowball and come naturally to you as is does to me. Try little
things such as; walking your dog, playing with your kids (they need to move more
too!), parking your car in the far corner of the parking lot, packing a lunch
for work, riding a bike, playing catch in the park, taking the stairs. You can
also track your caloric intake and calories burned with many different
resources right now. Write down everything you eat and you will start to
realize all of the unnecessary things you are taking in. These are just a few of
many things you can do. My challenge to you all is to take The Move More
Pledge! Be creative! Post what you are doing on your Facebook, Twitter, and MySpace.
Tell your friends! Change starts small but it has to start somewhere. Wow! Ok,
enough of the soapbox talk. It feels good to complete and post my first blog. I
hope you enjoyed it and I will be excited to see and hear how you all are
Moving More to be healthy!