Runnin', Rollin', and Racin'

Mind

"Hang on to your youthful enthusiasms -- you'll be able to use them better when you're older" - Seneca

Meals

I try to avoid giving "recipes" but rather a template. Recipes do two things: either intimidate you or make you follow directions. 

I'm not a fan of either.

After talking with a classmate this week about the food I post, he brought to my attention the common struggles for most people when it comes to eating well - 1. Not knowing where to begin when it comes to cooking and 2. The effort to get it together. However, if they had the ingredients given to them they could figure it out (say if someone gave him a list of the basics (spinach, chicken, dressing, etc. he could make a salad, no prob).

My philosophy? I hardly follow recipes; though, I do seek inspiration (sometimes this is through pictures/videos/friends, challenging myself to use what I have, and also being in touch with what I feel my body needs). Then I use my means to make it happen.

Example: I have butternut squash, black beans and quinoa -- find a way  to use it...make burgers, salad, etc. 

This approach to my food isn't much different than my approach to life - no recipe, no set instructions but learning what you like, using what you got, and enjoying it is key. The secret to cooking (and life!) and enjoying it is doing so without recipes (or instructions!) and following what feels right for you. Learn as you go, use what you got, and enjoy the process. 

To come (special requests from other's *keep 'em coming people*): The template to work from when it comes to food basics

*If you haven't already...you'll want to check out all of this week's food pics - played around with a broad range of meals, tried to do something different each time - they are mad sexy*

What I'm lovin: Ging'zing Refresher

• In a water bottle over night I shake up 3 tbs chia seeds, 1/2 squeezed lemon, and 1 tsp of powdered ginger
• Pour it in a glass over some ice (even add frozen berries for some extra flav)

Ginger's been well known and studied for it's superpowers to treat a variety of ailments -  reducing inflammation, improving lipid metabolism, and containing antioxidant properties. Now, combine this with the detoxifying and brain-stimulating benefits of lemon while getting in that much needed h20 (which is straight up just good for you, especially if your weather is anything like this hot and humid NC summer). 

Moves

Now that my month of Pure Barre is over - it's on to the next - LA Fitness. The swimming deprivation has taken a toll on the soul and a sacrifice had to be made. 

On another note I hit two relatively long distances with both the bike and sneaks' this weekend (on to the pool tomorrow). 

Hit my max running distance since before surgery and it felt damn good.

S/O to ice and the lax ball for making this possible. 

1. Ice cups: Since I no longer have the luxury (?) of full body ice baths at JMU - this does the trick. Cheap, painful, and not only reduces inflammation but promotes healing and mobilizes soft tissue.
2. Lacrosse Ball: My best friend. My saving grace. The benefits are truly endlessly but most importantly (and for many reasons) this has been the game-changer for injury prevention. Again, cheap (steal from your brother, find on the ground near a tennis court, go buy one for a few bucks...)

• Overuse injuries creep up real fast, and usually way too often. However, most of the time this is simply a result of improper muscular balance and timing. Muscles become tight, others become weak, body parts start going in directions that they shouldn't, you keep pounding...and there it happens. 
• Self myofascial release (soft tissue mobilization) does the job.
• While research is still emerging, studies have found foam rolling and and SMR to improve muscle length (even more so than stretching) and activation, increase range of motion, influence neural responses, decrease soreness, increase vascular function, decrease arterial stiffness, rehydrate fascia, prevent fascia adhesions, improve muscular circulation and reduce swelling.
  • Here is a little vid from the Swimmin Scientist himself showing how it's done: here

More

Once every four years, Swimming enjoys it's five minutes of fame (or 30 seconds). This calls for couch duty and isolation for seven days while I relish the moment. Consider this an advanced warning if you don't hear from me. 

MAKE IT A GREAT WEEK! -AP

Swervin', Stories, and Skillets

MIND

"Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive" - Howard Thurman

One of our first courses is on leadership. We were assigned a project called a "Reflected Best Self Exercise", a way to understand our strengths and contribution through a story-telling, feedback-seeking approach and analysis. Strength-focused development and performance has been all the hype in the large body of leadership development research and growing more popular in business and management theory. 

By reaching out to people who know us well (and can provide honest opinions), it allows us to expand our understanding of who we are and what we do when we are at our best.

Reaching out to people and asking them to write three stories about you is one of the most uncomfortable and burdensome feelings. Seriously...who has time the take precious energy, emotion, and moments from their day to sit down and write three stories about me?

I'd see email notifications and would get nervous...oh god did they have anything to say? What if this cost them too much time?

........ I would get stories back and not only be blown away with the thought, thoroughness and detailed kindness in each response that truly gave me perspective and served valuable in understanding myself – almost EVERY email ended with something along the lines of “I actually really enjoyed doing this!”

Not only were these individual responses incredibly special to me, but for others as well.

I realized...we shouldn’t wait this long to hear how we’ve impacted the lives of others and where we best add value. 

Never would I put this upon anyone to write about me had I not been forced to for class.

This gave me an idea.

SO for the next year, once a week I am going to send someone three stories.

I want to not only help others find their strengths, but also reap the value as the one writing - to reminisce, grow a sense of gratitude, and adopt a mind frame looking at the world in terms of what others have done for you.

MEALS

It took me 4 weeks to realize that we don't own a stove-top pan/skillet/anything except for a pot. Got a cast iron pan, a tray and a pot 'doh. 

I'll mention the two cast-iron pan recipes because it was super easy to do and clean up (score.) Side note: I apologize in advance for the vague directions (i.e. dash, scoop, sprinkle) I tend to eyeball when I cook ...so from here on out I'm going to do a better job with taking notes so I can replicate and share :)

1. Breakfast Cake

• Set oven to 350, put the pan in with a scoop of coconut oil
• Combine 1/4 c Almond Flour, 1/2 scoop Vanilla Protein Powder, 1/2 tsp Baking Soda, dash of salt, and some sprinkles of ground flax seed, with the liquid mix of an egg, a couple splashes of almond milk, tiny scoop of melted coconut oil, and a squirt of agave,
• When the oven's ready, pour it in the pan, put a handful of frozen blueberries on top and cook it for......honestly…I'm so bad…don't even know how long I cooked it for..I just smelt it and knew it was done. Let's say about 20 mins 

• Trader Joes has this incredible PB that has flax, chia seeds and is crunchy! Opened up a fresh jar and put a very generous "scoop" on top

2. Sizzlin' Breakfast Hash

• Roast chopped cabbage and potatoes drizzled with olive oil at 400 until crunchy (usually around 20 mins)
• In the pan coat with olive oil, drop in a handful of kale, add the roasted veggies, crack an egg, top with sliced tomatoes and put in the oven for another 10 mins
• Enjoy warm! (I topped mine with salsa for a little kick)

MOVES

Kickin' off the week, Hayley and I head out for Barre...pull out of the street and get a flat tire.

We sure as hell didn't wake up at 5:30 for nothing. And what else was there to do while waiting for AAA than get that werk done.

*Cue spontaneous, full body kettle-bell, dumbbell, and stability ball circuit in the parking lot. 

4 exercises, 4x - one for legs, one for arms and one for core...each round followed by a lap around the block. 

We were wet. It was bad-ass. But it reminded me of a story my dad told me growing up..and soon I realized I'm not near as a bad-ass. 

MORE

The flat tire was a slight reminder of an important lesson. As a kid, each morning my Dad would get up before 3am for work so he could drive and hour and half and get their before 6am…over an hour before he needed to be there. Why? The reasoning for this is you never know what is going to happen. Being late is the one thing you can control. We can't control how others act, traffic, situations around us but we can control being on time.

One morning on his way to work he got a flat tire. At 4:30 am he pulled over on the side of the road, fixed his flat and still got to work before everyone else. No one would have any idea that before they even arrived he had changed a flat and still got there early to get started on work.

....SO while Hayley and I may not have changed the tire ourselves (however, she did do a workout, meet with AAA, get taken to the tire shop, get a new tire, have breakfast and coffee (team effort), and be at school by 9), and I'm clearly not a grade-A bad-ass - it did remind me of the lesson to always do everything in your power to control what you can - being early and prepared, showing up with character, taking care of yourself, constantly improving yourself. With all the unexpected occurring day-to-day there are things we can control in our lives and that is where champions are made.

The Importance of Failing, Core, Good Food and Friends

MIND

“Success is never owned; it is only rented – and the rent is due everyday.” - Take the Stairs, Rory Vaden

The two times in life I've felt the most alive:

1. When I had a vision and shared it with others 
2. Overcoming extreme adversity 

Right now, life's comfortable.

And I don't like it.

Here's the thing - we can't stop being disciplined. We can't live off past successes or experiences. Doing something once means nothing, you got to keep doing it every day (more of a pep-talk for myself but bear with me). Every single day, success must be earned. I'm earning nothing right now. Something has been missing - it's been doing something for a reason beyond myself, engaging with others who have ideas, thinking creatively, and challenging myself physically and mentally (beyond the regular school expectations).

It hit me - I hadn't failed in a while. I don't mean that in a "look at me I'm not failing, I'm winning". This is nothing to brag about. I'm not failing means I'm not challenging myself. This is a serious problem. 

Never has reading 19th century political economic literature got me so motivated. While Bastiat's essay, What Is Seen and What Is Not Seen, is economically founded, I look at this in terms of our health and human potential. A simple concept, but money that is going somewhere is money that could have been going somewhere else.

What about our time? Our resources? Our energy?

It's easier in the short term to watch TV, stay up late, skip workouts, eat poorly, vege out. However we soon grow lazy and comfortable. We experience short term pleasure. At the expense of long term success. 

Worse, this lack of growth and influence is what goes "unseen". It's easier to not look at life that way - in terms of all things you could be doing. And even more, actually doing them. So we don't. 

The real tragedy is giving up something you wanted more for something you wanted less. This could be success in athletics, school, relationships - anything. It's sacrificed for short term comfort.

When you gain that foresight - when you realize all the things you could be doing with your time, abilities, and energy - you become motivated to maximize the possibilities.

Thursday morning I woke up and signed up for a half marathon. Decided to rearrange my daily routines. Decided I'm ready for the next ideas to go after.

As Bastiat says "Often, the sweeter the first fruit of a habit, the more bitter are its later fruits"

This week I challenge you to question if what you are doing now is truly what you want, because we always have a choice, and the choice is yours to go make shit happen.

MOVES

Core workouts tend to be pretty spontaneous so when two girls approached me at the gym to tell me mine looked kick-ass I was flattered. First off, it was super cool of them to tap my sweaty leg and get my attention. Bold move. Second, it made my day that I had an excuse to share my workout with someone. They were totally down for me to teach them and I'll jump on any chance I can get to do so. 

I figured, well if these girls loved it then maybe other people would want to know too? 

Now, let me emphasize...there are progressions and regressions to this as I learned after I fell on my face. Realizing that I wanted to leave the gym with my front teeth and dignity I switched it up a bit. 

This incorporates stability, strength and core activation. Grab a Bosu Ball, and Medicine Ball. 

1. In a push up position grip the bosu ball on each side (flat part up) and your feet balanced on the medicine ball. 

2. Keep your core braced (no curve in you back!), and everything tight the entire time.

-10 Right/Left Wobbles (make slight elbows bends and roll the Bosu Ball from side to side)

-10 Front/Back Wobbles (same thing as before except now in the front and back direction)

-7 Push-Ups

-5 Foot taps (Alternate keeping one foot balanced on the Medicine Ball and tapping the opposite foot to the floor)

-5 Single Leg Knee to Chest (each leg)

-3 Knee Tucks (Using your core to bring the Medicine Ball into your chest)

THEN! Swap. Put your hands on the MB and feet balanced on the Bosu Ball. 

There are lots and lots of ways to add to this, I was just experimenting but you can make it easier or harder.. I would suggest picking a couple and going through it twice to start out. 

MEALS

"Box" Two has arrived and the enthusiasm hasn't dulled. I am overwhelmed with the amount of produce that is currently drowning my kitchen but refuse to waste any of it. This week included all sorts of goodies including peaches, white and purple, eggplant, cabbage, green peppers, zucchini, potatoes, and green tomatoes. This week I'll play around with more dishes but to start out, Box #2 didn't disappoint with dinner tonight and this week's lunch - Garden Herb Basmati Rice and Tofu with Ribbon Carrots, Shredded Cabbage, and Sliced Green Pepper on Roasted Cabbage.

MORE

I regularly experience nostalgia of the treasured memories through swimming, traveling and personal growth. My prior teammates through swimming in particular have left a mark on me that often can't be put to words. Just Friday, a close friend of mind went through something beyond incredibly tragic that can only leave one at a loss for words. Not only did my former teammate have her entire house burnt down, but lost her father. Nina embodies toughness, is selfless and was a teammate who no matter what would put herself on the line for others - it is only right that I do what I can for her during this unfathomable time. I include the link to the GoFundMe's that were created for her family and ask that you please do what you can do help. 

https://www.gofundme.com/2fza7ak

https://www.gofundme.com/Tremols

Christmas in July, Grad(e) School, and a New Type of Bar(re)

MEALS

For 7 days I've been anxiously awaiting the arrival of (well at least what hopefully would be) something very special to me. What I received was far beyond my expectations.

It all begin when a classmate filled me in on her latest discovery...she immediately messaged me..knowing that I too would share her excitement.

For $20 Lowes Food compiles the regions best of the best goodies from the farmers into a crate.

Introducing - The Carolina Crate.

I can promise what I received was valued far more than $20 worth of food (and I always make sure I'm getting my money's worth)...never mind my effervescent state that even 24 hours post-opening has not dulled the slightest. 

So why am I so excited? I realize how ridiculous this is. And that most people would rather just have a meal delivered. And they would probably be just as happy.

What I love about this is how it combines everything I love - a surprise of local produce that I'm forced to work with and transform into a masterpiece. If it were up to me I would just stick to the same ol' but this forces me to put my creativity to the test using minimal ingredients.

There were so many directions I could go with this but I knew I wanted this week's dish to have a summer flare. 

The final masterpiece:

A lively summery salad w/ roasted roots.

In with Quinoa went the basics (Evoo, S+P) w/ squeezed Lemon and chopped dill to add some dat zest. Chickpeas roasted to perfection in Evoo ( simple but key). The refreshing Cucumber-dill dressing was the magic touch (pureed a seeded Cuc with Evoo, Red Vinegar, Dill, S+P and squeezed Lemon). Enjoyed over a bed of the fresh Green Kale.

Next were the magic roasted veggies.The crock pot came in clutch letting me cook, tan and swim all at once. Just put em 'Taters,  Eggplant, Carrots, Green Beans, Beets, and Tomatoes in and let it do it's thing. I was diggin' the root veggies included in this week's present..but in a "a Summer-y alive and easy zest" type of way...not a "Fall savory warmth and comfort". I needed to inject some lightness...and what better way than making use of the abundance of Cucs and some Lemon and Dill.This dish had the summer warmth without the comfort of Fall. 

The coolest part? My friend got the same box. With the same ingredients, Kristen and I took 2 totally different routes. She wanted to try multiple different meals this week (now I'm wishing I did the same!) and went with a more comforting Curry Stew with her first meal. 

Tomorrow we are each bringing our dishes for lunch and trading (cue the excited clap). Sort of like elementary school lunch all over again  (here's a formal apology for everyone's food I ate throughout elementary and middle school and my extensive/expensive appetite). 

MIND

Speaking of elementary school...it's only fitting I'm now trading at lunch too.

If I could sum up my first week of class in two words:

Grade School

This week I had a grown up version of picture day (it's no different than how you remember it). Not only did I take my picture but I also had to pronounce my name which was even more unnatural than this photo...hard to imagine, I know.

I've been blessed with not only a name tag to wear, but one to bring every day to class to put in front of my desk. Much fancier, definitely an upgrade from Kindergarten, but I can't doodle on it this time (except for the message I wrote on the back saying "DONT FORGET ME"....in hopes that I won't lose it for the fourth time this week. 

Packed lunches, assigned seats, team bonding activities.

Basically this whole week has been a bundle of new faces, food, excitement, and knowledge - all the best parts of being a kid in one. Funny how I'm here going to school more, you know..suppose to be 'adulting'.. yet I feel like I'm only reliving the greatest parts of my childhood. I kind of like it. I still pack a lunch twice the size of anyone else, trade food, draw on my name tag,  love love love working with my team, and ask too many questions - so far not much as changed. 

MOVEs

It's hard to top that. But I've been experimenting with new forms of exercise as well. If you don't care about Pure Barre, spare yourself my overly in-depth analysis and scroll on. 

Two weeks ago Hayley and I made the decision to test out Pure Barre for 30 days. I use 'test out' lightly...it's more like if we were allowed to do two-a-days we would be there three. Basically I'm determined to get every penny out of this and form a valid opinion by completely Barre-ing it up - going to every class, instructor and immersing in the community. 

I was very skeptical. I think as an exercise scientist it's in my nature to be overly critical of workouts, cognizant of trends and keen to form and proper technique.

I had the choice to sign up with a $99 a month or a $25 class (+ $13 socks)…I figured I might as well just pay $100 and get my money's worth and learn to love it.

All I did was think.

I thought about the music. Which they rocked (except for when Demi Lovato came on twice and I almost had to leave).

I thought about the people. Every single person had this unreal amount of welcoming energy and bubbly fun pep for 6am. Early morning classes you never know what you will get in terms of energy but damn I admired their positive attitude and exuberance!

I thought about the exercises. We used a band strapped to the bar but all I could think of was all the other possibilities for future classes that we could be doing with the one band. 

Myself, what I'm doing, what the class is working on, corrections, the beat, style, people, technique, flow...the state of awareness was quite intense. 

Slowly I'm becoming incredibly fond of Pure Barre. Not in some fad ballet transformation way but for the application to my day. It awakens and activates the tiny and necessary muscles for functional "work form" (aka sitting all day).

As I am no longer bouncing, striding and leaping my way through the day, proper posture is much needed and often compromised after heavy lifts that leave me hunched. Barre wakes up the functional muscles - allowing carryover into the day. 

Some say it's this cross between Yoga and Pilates with ballet spunk - I consider Barre intensive and necessary pre-hab accountability. Sort of like a full body physical therapy session. 

Most the women in the class are so aesthetically perfect with their form that Hayley and I marvel through the mirrors attempting to mimic their movements but just look like well….fish out of water. 

So no it's not a sweat sesh and sure anyone can do a billion reps and it's totally a trend AND I'm paying for prehab BUT I'm totally loving it now, it keeps me from getting injured and I feel it would be an excellent compliment to someone with an intense workout regimen who could use some cross training. (Swimmers especially).

MORE

And these certainly can't go without mentioning: 

Hayley and I spontaneously attending the Charlotte vs Swansi soccer game Wednesday after class (including our "rage bus" ride, traffic bonding, and my first Charlotte adventure).

And I (almost) went to Vegas! The weekly Wednesday phone call with the Carl's was delayed until Friday night...little did Camo know it was because Carly would be surprising her in Vegas for her birthday. I kinda went..did the best I could and made my appearance via video but basically experienced Vegas. 

Week 1!

Three days past my Sunday deadline. 

BUT

1. I couldn't Bear having to consolidate my exciting new experiences into two weeks once more

2. Better to try than not do it all, right?

First day of class today and my professor started with a quote summing up my approach to these next 10 months.

"Anything that is worth doing at all is worth doing well"

While not typically how I've gone about my days...if I'm doing this whole business thing I'm going all in. In terms of sustaining a lifestyle - I alter my daily habits to ones I will continue and hope to have forever (morning routines, exercise, etc) and there are trade offs (like being in the same building from 8-5, dressing up, etc) - there exists aspects that I may not continue but I'm challenging myself to step outside that comfort of an active day and gain new perspectives. 

On another note...

"Anything worth doing is worth doing poorly until you learn to do it well" 

*ahem* *this blog* 

So I may not have gotten around to it this weekend (and I'm happy I made that choice because the trade off was well worth it). But it's better to just get this out there and learn how to do it better than to not have tried...because well, it's worth it to me! This carries over to other aspects of life, business, entrepreneurship and sports as well. 

Meals

Every meal is the highlight of my day (and realize other people don't find my food as beautiful as I do).And when not enjoying the meal...my highlight is thinking about the next. This weeks feature isn't the typical glamorous piece of art and pride you'd usually expect. 

That's because this beautiful craft and nourishment that is often consuming my mind often praised in the form of pictures, also consumes the minds of others....but in a much different way. 

Moving to W-S, I was keen to this the first day. It's something that makes me feel sick. Wake Forest is the perfectly manicured university - rich in some of the brightest minds, deepest pockets, and privilege. Take a step off campus and things drastically change. 

50% of school children in W-S are receiving free or reduced lunch...worse...they then go home and won't eat again until the next school day. If lucky, they may be able to have cheap and processed food at home. Think of the developmental impact this has? They can't grow, think, perform, and or have the chance to ever end this perpetuating cycle.

 Here we are as students over-consuming elaborate meals with hefty bar tabs yet right across the street others have nothing. It doesn't seem right to me. 

I'm fortunate to attend a school who cares deeply about this though. During orientation last week the Forsyth Backpack Program came to the MA program and allowed us the opportunity to do be a part of their mission to fix this. Part teambuilding activity and service project, this hit close to home and left me thinking much more of how I want to make use my knowledge for business and passion for food.

Moves

FriYay Partay: 

Two days into the program and we gained a fitness following. The crew rolled in deep Friday morning with four MA students (oh the influence one can have on "Thirsty Thursday"). While sneaking out early from a party Thursday night...hoping not to justify our lame, habituated 'I have swim practice" reason to go to bed early...word spread quickly of our need to depart for an early workout...and others adamantly wanted to join. Of course, I'd love nothing more than for people to join me...but this just isn't typically the most enticing offer or appropriate conversation you expect others to enjoy during a night out with friends. Or if you want to make friends. Like Carly questioned "and they are still you're friends"? - you may too be curious when I refer to these as my friends. 30 minutes (10 push ups, 8 stairs, 6 box jumps, 2 laps - as many times as you can) of high intensity bad-ass-ness later and we are going back for more this week.

How I got to resorting to my creativity and a track for a workout I will explain at another time. 

Stay tuned - hiking, Pure Barre experimentation, and sub-par gym luxuries

Mind

The Model Health Show Podcasts has been my go-to lifting music. Not only is super motivating but it feeds my mind. I'm usually juiced with new research, health facts and reasons to keep doing me but a particularly relevant episode left me with some key points that differed from the usual science. 

-Respect and revere the process

-Beauty in preparation

-Honor the opportunity

-Execute on what you say you're going to do

-And always do the exceptional no matter what

 

 

More

I'm huge on environment. The impact that your surroundings have on you brain and thus actions extend far beyond what we realize. With that being said - new beginnings mean new goals and new visions. Here's what I've begun to do so far to create that. 

Th[reecap]

I practice writing daily - both as an exercise of clarity, skill acquisition, and peace of mind - however I struggle between regularly sharing for two reasons. 

1. Why do I care for other people to know what's up?

2. Who am I to put thoughts into the heads of others? 

For two weeks I did thorough reflecting on my intentions of blogging. Trying to first get my thoughts together myself - I hadn't yet found a deep enough reason to share with others my experiences. When publishing what I write, I first ask the above questions. What value am I adding? A laugh? A "lesson" (and more, who am I to provide that?)? I've come to the conclusion while I always hope to benefit others somehow...the purpose of my actions are not always what they seem. After much reflection, I realized it's not the daily occurrences which I care to have others knowing and taking interest. Rather, it's the documentation and value in the process which I'll accumulatively display. 

Article by article - I don't believe to be spreading anything too life altering - but more it's the compilation of documents piecing together a story that is valuable. The underlying path of connectivity and understanding the journey is where magic's found. With that being said - here I am. To display start to finish how things happen. 

These may come in the form of weekly recaps, sporadic stories, or anything that had a great influence in my day that I get a chance to reflect and digest in writing.  While writing also provides structure, forced thought refinement and a personal challenge to stretch my interests in the form of creative expression - I have even more of a reason to finally share :)

---

Weekly recaps are the goal. However, in the midst of simply reflecting, enjoying the experiences and diving head first into these new adventures...I'm now forced to consolidate three weeks of a vast ranges of 'happenings' to one post. Hence the title " 'three' cap" . To spare a life story I'll group it into the highlights. 

1. The (not so) Solo Salem Adventures

2. The ('dorm'et) food

3. And The "Wait. I'm here for school" / "I'm a grown up now"side

1.

As the wise motor scooter rental man from Key West once said

"GET LOST" - so that I did. 

I'm a firm believe there's no better way to familiarize yourself with an area than to workout in it. The majority of my adventures are in the form of fitness - finding trails, gardens, neat hidden gems (usually pools but they're lacking in that department). For the most part I set forth solo. Don't let that deceive you into thinking I'm walking a lonely life here. From stepping foot on campus not knowing a soul, I've made at least 20+ friends this past week in the class...that's not considering the community brunch conversations, dorm neighbors, karaoke bar duet partners, and those daily meaningful interactions with others while enjoying weekend trail walks. While setting out alone, I never cease to become surrounded by and interact with the neatest individuals.

2.

You can learn a lot about a town by your Costco trip. And having to fit all your groceries on your bike. 

To sum up my dorm food experience in three words: Winter Training Trip

...but for three weeks...and I only have to eat like 1/5 as much....and I don't have the option to ride in the van to Whole Foods or Jamba Juice or have the luxury of a seafood dinner.

1. First off...the obvious - resources. What do I have to cook with? A pan and tuberware. One spoon, knife and fork. 

2. What will rot first - Obv gonna use up hard boiled eggs for the first source of protein over beans because I don't want my new roommate to hate me for making the dorm smell like rotten shit. 

3. VARIETY - Am I getting dem veggies? Has every meal been heavily grains or am I including lots of foods and colors? Has each meal looked the same each day or am I keeping it fun? This can get hard when you have to fit everything into a backpack....but #firstworldprobz amiright? 

4. Workouts and demands - How active am I? What am I doing? What's my goal of that workout...do I want to eat before or not, what will I need after/am I doubling in the day?

5. Can I switch things up? For example - the same ingredients made to make overnight oats can also make me a smoothie - gotta keep things interesting and find new way to combine ingredients into a masterpiece. 

These were just a few of my thoughts when surviving the born-again dorm life. What goes through someone else's mind depends on their goals and preferences - i.e. others prefer Bojangles er'day or a meal plan - that's cool too...my goal was just to make sure I am eating a well balanced diet that will fuel me steadily throughout the day and save some dat $$$.

Nonetheless - I don't mindlessly go about my eating. Sometimes even more so than eating (hard to believe right) I enjoy the creativity and the challenge of using what I have to make a new dish...and making sure I am giving my body what it needs. Subjective, but I base this on how I perform and feel. Full enough? Lacking energy? Thinking fast? Recovering?

3.

As I formally hung up my new white blazer - the realization hit me hard - I can now officially deem myself "professional".

A close second to learning basic accounting in 48 hours - making it an entire day without spilling anything on my pristinely white jacket was my greatest business school accomplishment to date.

Tomato soup, bird shit...it always seems to find a way. This feat is nothing short of a turning point in my life and should receive the deserved attention. Having recently graduated from daily yoga pants, I understand why people dress up. It makes one come off looking like they have their shit together. In the 'world of business' that's looked at as a good thing. But let's be real here...it's all an act and no one knows what they are doing. Despite the drastic adjustment, I've found the whole 'putting real clothes together' thing to be surprisingly quite fun. There's a chance to inject some personality through the expression of style (a new phenomena for me). While I'm certainly not wishing spilt coffee on my clothes or to walk into class with bird shit upon me - we are all human and I don't think one should compromise that in the world of business for the sense of feeling "professional" and looking like we are "suppose to".

If that wasn't a true testament of my business growth...I did actually learn a lot. Four classes in three weeks - Excel (side note: Everything I ever 'knew' about Excel was wrong - and I was finally taught the right way. Freakin' beautiful. I can see myself getting addicted to making some kick as worksheets. There's something engaging about trying to create worksheets in the most efficient manner by applying shortcuts, and seeing the ease and creating perfect readability that get's me real excited), Math Fundamentals, Accounting and Microeconomics. It was challenging but in a 'totally do-able' way. Most importantly..I nailed the three week routine..it went something like this: 

Move in the morn (run/bike/yoga/track/etc), get ready (takes 15 mins courtesy of short hair and night-before preparation), walk to school, eat breakfast and drink coffee while writing, read the news/Wall Street Journal (because you know...I'm an educated, grown-up, business woman), either do personal work or review notes from the previous day for about an hour...then head to class from 9AM-4PM, lift...HAVE TO MOVE BECAUSE I SIT IN CLASS ALL DAY AND IT EATS ME ALIVE, study, eat (this week watch Olympic Trials, read, REPEAT. 

All there is to look forward to next week:

Settling into the new crib with Hayley, make 150+ new friends...experiencing the excitement of the first day of Kindergarten all over again, house design (!!!), reading the new books for class (finally...an excuse to buy these much longed personal development books...not the so much looking forward to the $800 accounting book), adventures with my new partner and crime roomie before we officially start school on Thursday (I foresee lots of yoga, wine, workouts, and interesting stories). Happy Fourth!

Duke to Deac

*Photo shoot courtesy of Frisbee camp kids*

*Foodie finding with Dad...leave it to us to find the $4 Falafel Tuesday deal downtown (Mooney's)...mad good people*

*Our majestic, lightly melted to perfection from the car heat, coconut milk chocolate ice cream from Trader Joes...need I say...clearly topping as the highlight of the day*

After 18 years of swimming - I'll still be waking up every morning and putting on a suit...except it's just looking a bit different this time :) (okay, maybe I'll still be swimming first...but after that!).

I figured I would switch things up a bit - swap the 'norts' for skirts and tie dye for a blazer.

Thought I'd give this whole 'business' thing a try. 

Starting tomorrow, for 10 months I'll be off at Wake Forest grinding out, discovering a different world while I become armed with newfound business knowledge. School will be spent hanging out with some pretty unique and driven students 9-5..and of course enjoying the grad life adventures with my roomie (former swimmer too!) when not doin that biz thang.

Tomorrow the flood gates will open...and I'm diving in head first to take advantage of everything I can during this sprint of an education.

...starting with living in a dorm for two weeks. 

I guess the whole 'wishing I was a freshman' and living vicariously through my brother thing (future Duke!) came true. For two weeks WFU hooked me up with that dorm life (to be honest I'm actually pretty pumped). No different than before - here I am, dropped off by mom and dad, car-less, biking to class (much easier in yoga pants than biz wear...appreciate it while you can my friends).

The only difference (besides no roome...p.s. I miss you Lindsay) is my lack of meal plan. These next 2 weeks my stuffed microfridge, bike, and I plan to take 'dormet' to the next level. Bring it.

#WOD: How I found myself in a pile of dirt

“No man e’er was glorious, who was not laborious. -Benjamin Franklin, Poor Richard’s Almanack, 1734”

High duration paired with strength intervals (I made sure to alternate hands for the shovel to improve bi-lateral stability, strength and skill), a sweat detox, intermittent fasting, and family bonding (of course). As I lack the proper training and acclimation, you can bet I did my prehab and SMR before hitting the dirt.

During my short gap after college before graduate school -  how did I end up in a pile of dirt? 

Like all great things, this happened over food during dinner on Monday. My dad (owning his own landscaping company) expressed the difficulty he had finding helpers with a massive mulching job. His lacking of 7/11 recruiting skills and hefty wage combo left him taking it on himself. Immediately, I jumped on the chance to get involved.  

The boss insisted I not workout when in the morning. As I would in preparation for any overly-hyped and physically intensive event - I got that good 9 hours of sleep, fueled up (with nothing better than a kale smoothie, of course), and was ready to work for 8 hot summer hours.

Lesson learned - no one is to good for some quality hard work and labor. To be quite honest - I would have done that for free. The weather couldn't have been more perfect - sunny, breezy, 70. I got paid for working out. I made a kick ass looking yard, acquired a solid farmers tan, got to work with my dad all day, made a new friend (with fabulous business advice and education), and got some fresh salsa he made from his garden (as well as got to try his foods and learn about his work in the food industry!). Most importantly, I gained perspective.

Mulching > Cubicle. 

Just Doin' This Thang!

“Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it. –Johann Wolfgang von Goethe”

Aah. The time has come. This little gap (1 week) before grad school has kept me far too stagnant. However it's during these times of 'breaks' that follow with breakthroughs. Spare moments (as much as it's often easiest to stay movin') always seem to lend themselves to my favorite experiences. This time I hope to capture it a little better. Not only for myself and documenting what I love, but I might as well share it because you never know when you could have something to share that will help others - wouldn't hurt right? 

Typically these are blitz of my life in the form pictures, stories, lessons, or motivation which typically arrive though movement, food, and learning. Documenting what I do is a way of not only my way of tracking and learning but provides a sense gratitude. Perhaps sharing it is something that would benefit others. Forewarning - somehow it tends to emerge in the less traditional sense.