Sweet Potatoes are an incredibly nutritious food that are packed with antioxidants like beta carotene, vitamins C, E & D, and minerals such as manganese and iron. They are also high in potassium which helps to lower blood pressure by removing excess sodium and regulating fluid balance in the body. Sweet potatoes are an excellent anti-stress food and are known to help relax muscles, steady nerves, and balance cognitive function. They are also one of the best anti-cancer foods and can particularly help to prevent breast, colon, lung, skin, and oral cancers. Sweet potatoes are known for being easy to digest and are very good for ulcers, inflamed colons, digestive disorders, and constipation. Sweet potatoes contain compounds called phytochelatins that can bind to heavy metals such as lead, mercury, copper, & cadmium and safely remove them through the body. Mothers have even given children who have accidentally swallowed a metallic object such as a coin, plenty of sweet potato so that it will stick to the object and allow it to pass through easier. The health benefits of sweet potatoes are the most bioavailable when eaten raw, steamed, or baked. Try making a simple fat-free sweet potato soup by steaming sweet potatoes until soft and then placing in a blender or food processor and blend until creamy smooth. Spices such as cloves, cinnamon, ginger, chili pepper, or curry can be added for a flavor and nutritional boost. Baked sweet potatoes can be stored in the refrigerator and later sliced over a fresh green salad for a hearty lunch or dinner. Sweet potatoes are also delicious mashed with a drizzle of olive oil, coconut butter, or avocado. Sweet potatoes are a comforting, satisfying, and very healing food, consider finding more ways to include them into your diet.


Recipe Ingredients:
12 ounces pasta
1 can (15 ounces) diced tomatoes with liquid
1 large sweet onion
4 cloves garlic, thinly sliced
½ teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 large sprigs basil, chopped
4 1/2 cups vegetable broth, about 2 regular size containers
2 tablespoons extra virgin olive oil
Parmesan cheese for garnish or any vegan cheese


Place pasta, tomatoes, onion, garlic, basil, in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.

Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired .

Season to taste with salt and pepper , stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese.

Athletes participating in various sports almost always engage in strength training in order to make themselves stronger and better players.


Most sports skills are performed by applying a force from your feet and using this to help propel you into the air or forward. The more force you apply through your feet, the more force will be directed back at you, therefore allowing you to move faster and thus be more effective. Most sports skills are performed by applying a force from your feet and using this to help propel you into the air or forward. The more force you apply through your feet, the more force will be directed back at you, therefore allowing you to move faster and thus be more effective.
This principle applies very commonly in most sports. Therefore, if your sport includes actions where you need to generate maximum power upward, it is a good idea to include these types of movements in your training.

Exercises that utilize many joints that make up the body will usually be more beneficial in your training than the more isolated exercises (unless of course your goal is to strengthen one specific muscle).
These types of exercises will utilize more total muscle fibres, thus strengthening the body more and allowing you to generate more total force. You will also be working more of your neuromuscular system; therefore training your body to be ready at all times, thus increasing your chances of making a successful play.
Exercises to include, that would take this principle into account, would be clean and jerks, squats, lunges, and deadlifts.

To generate explosive force, the body recruits motor units. Motor units consist of the motor nerve and all the muscle fibers that it controls. The more muscle fibers that are controlled by a motor unit, the more explosive force you will be able to generate.
When we train explosively, we train the nervous system to recruit more motor units, which will help make you a better player. Motor units also come in fast-twitch and slow-twitch types, and explosive training will help you to recruit faster twitch motor units which generate up to 4 times more force than slow twitch.

Progressive Overload is a common principle often heard in any training program as it applies to everyone. In order to see results from your program, you must be providing the muscles with an overloading stimulus.
This will create small micro-tears in the muscle tissue which your body will then repair and rebuild stronger so that if it encounters the same stimulus again it will be better able to handle it.
You can either apply an overload by increases to the weight you are lifting or increases to the number of repetitions you are lifting the weight for. By increasing the weight you will train your body to grow stronger and more powerful, while by increasing the number of repetitions you will train for muscular endurance and size (assuming you are keeping the repetitions in the 8-15 range).

When training any athlete to become stronger and more proficient in their chosen sport it is important to take into consideration many factors. What is most important is that your training closely resembles the actions you will be later performing.

With a proper strength training and periodization plan, we can take our athletes to new highs, set new records and ensure everyone stays healthy doing it.


1 Tbsp. Olive oil
1 onion sliced
4 cloves garlic, diced
2 tsp. fresh grated ginger
3 Tbsp curry powder
½ tsp cinnamon
1 tsp cumin
1 lb chicken breasts, cubed
1 c. coconut milk
½ c. water
½ c. low-fat Greek yogurt
juice of ½ lemon

1. Heat olive oil in a large skillet on medium heat.
2.Saute’ onions for about 2 minutes, then add all herbs and spices. Stir to combine.
3. Add chicken and let sear for about 2 minutes.
4.Ass remaining liquid ingredients, stir to coat and let simmer until chicken is cooked through, about 20 minutes. Serve immediately.

Low in calories, naturally fat- and cholesterol free, more potassium than four bananas, and super hydrating – these are just a few of the many benefits of coconut water.

Dubbed “Mother Nature’s sports drink”,is coconut water capable of delivering on all the promises or is it hype?

What Is Coconut Water?

Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don’t overdo it.  Moderation is always key.


2 tbsp olive oil
1 medium sweet potato, cooked in a slow cooker (or baked in oven), cooled to room temperature
1 cup quinoa, cooked according to package
¾ cup panko
1 clove garlic, minced
1 egg, slightly beaten with a fork
½ tsp chopped fresh thyme
½ tsp chopped fresh parsley
½ tsp salt, or to taste

Preheat oven to 350 F. Coat bottom of a glass baking pan with the olive oil, then place the pan in the oven while it’s preheating.

In a medium bowl, mix all if the rest if the ingredients together until well combined. I just used my hands to do the mixing (it’s fun to get dirty once in a while).

Then divide the mixture into 6 even portions, and form into golf ball sized balls.

Pull the glass baking pan out of the oven (hot!), and place the sweet potato balls into the pan. Cover the pan with aluminum foil, return to the oven and let bake for 25 minutes.

Remove the pan from the oven, serve the (un)meatballs with pasta primavera or an avocado remoulade or just eat them as is on a bed of baby spinach. Enjoy!

Female athlete running from starting blocks, black background

Sprinting, a simple form of speed training exercise, offers more than just calorie burning. Certain enzymes become abundant within the body each time sprinting occurs. These enzymes, along with normal cell functions, help the body store more calories and energy within the muscle tissue rather than the fat storages within the body. Through this process, the body steadily depletes all of its fat storages that normally account for weight gain.

Sprinting also increases the amount of impact training involved in a workout regimen. The high level of impact involved in sprinting increases bone strength and density. Impact exercises also aid the building of new muscle tissue around the bones and throughout the rest of the body.

Sprinting naturally increases the body’s endurance strength, making longer cardio and muscle strengthening training sessions easier to complete. Through sprinting and speed training exercises, the body increases its ability to store oxygen, which helps the muscles function in all forms of exercise.



  • 2 (4 oz) cans tuna in water, well-drained
  • ½ cup quick-cooking oats
  • 2 large eggs, lightly beaten
  • ½ cup plain low fat Greek yogurt
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup chopped fresh parsley
  • 2 tablespoons olive oil for frying


  1. In a medium bowl, use a fork to mix together the tuna, oats, eggs, yogurt, salt, pepper and parsley.
  2. Heat the olive oil in a large nonstick skillet over medium heat, about 4 minutes.
  3. Measuring ¼ cup mixture for each cake, fry the tuna cakes 2-3 minutes on each side, until golden brown. Serve immediately.

My motivation for any type of competition or race stems from the thrill of the excitement of pushing myself past the comfort of what feels capable-
I didn’t realize what I was creating within myself at the time, when I began racing and competing- I still remember the fear I felt when swimming the final meters in my first triathlon, the nervousness in my gut when the gun went off at the start of my first half marathon, the feeling of being petrified when the time came to scale my first 10ft wall- the tremble in my legs when I walked across my first stage- scared, afraid, nervous- all of these emotions made me face my biggest fear of all- The fear of being just mediocre-
This is what drives me everyday- This is why I train and train hard. To never push myself to achieve greatness is simply unacceptable.

Safety, security and sanctuary- 3 things people often strive to find- Dreams cast aside to find security over the fear of being critiqued- Never really being alive- Never taking risks- never putting ones self on display, to be vulnerable- Never feeling pain of defeat, but more importantly, never feeling the pride from the attempt-

In competition, even in training, the fear of being scrutinized or criticized will lead to failure. Top tier athletes are created when one finds the ability to choose to create- You become what you conceive, build and launch- So build greatness and never settle for average-


Speed training involves the increase in muscle power through both speed in starting and stopping function. Each exercise becomes easier with an explosive force behind each repetition, making speed training ideal for power lifters and athletes who run and perform agile movements.

The form of exercise increases agility and speed in movement and exercise technique. The power and fast twitch muscle ability increase over time as well. Several exercises in speed training involve the addition of weighted resistance or speed enhancers to force fast twitch muscles into overdrive, past the normal point of exertion that normal exercises cause.

Speed training increases the athlete’s ability to perform as well. Through exercises like sprinting and agility drills involving jumping, skipping or hopping motions, athletes gain experience and muscle memory in motions and exercises that take place during game and practice situations.