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.


1 bunch lacinato kale, stems removed

1 tbs olive oil
1 tsp red pepper flake
1 tsp cumin
salt and pepper to taste

Preheat oven to 300°. Cut kale leaves into chip size segments, and set aside in a large bowl. Add olive oil, spices, salt and pepper. Toss thoroughly to coat. Working in batches, roast the kale one layer at a time on a baking sheet for 14 minutes, until crispy.



  • 2/3 cup whole almonds
  • 2/3 cup whole cashews
  • 1 and ½ cup old-fashioned rolled oats
  • 1/3 cup ground flax
  • ½ cup mini chocolate chips
  • 1/3 cup dried cranberries
  • 1/3 cup raisins
  • ½ cup honey (or light corn syrup, or maple syrup)
  • 1 cup creamy peanut butter, melted


Line an 8×8 baking pan with parchment paper. Leave extra on the sides to use as handles for removing the bars when they are finished. Set aside.

In a food processor (or blender), pulverize the almonds and cashews for about 10 seconds into small pieces, leaving some large chunks in tact. In a large bowl, combine the oats, ground flax, crushed nuts, chocolate chips, dried cranberries, and raisins. Mix thoroughly. Set aside.
Mix together melted peanut butter and honey in a small bowl and pour over the dry ingredients. Mix until each bit is fully coated. Scoop the mixture into prepared baking dish and press firmly until the tops are completely even. You’ll want to pack it down nice and tight.

Place bars into the refrigerator to set up for at least one hour. Cut into 16 squares. Bars may be stored at room temperature for up to 10 days and in the refrigerator for 2 weeks.



2 pounds (32 ounces) chicken breasts, boneless and skinless
1 cup salsa with corn
1 cup petite diced canned tomatoes (choose low-sodium)
2 tablespoons Taco Seasoning
1 cup onions, diced fine
½ cup celery diced fine
½ cup carrots, shredded
3 tablespoons sour cream, reduced fat


Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.


Making the transition from the clean to the jerk is a skill that can leave athletes feeling a little clumsy and confused. If the readjustment isn’t made smoothly, valuable energy will be spent trying to rework the grip taking away effort the athlete would otherwise focus on putting into the jerk.  Here are a few tips to make sure you don’t get caught short in this transition:

1. During the clean recovery, continue to overdrive the barbell creating a slight separation at the top. Use this separation to reposition your hands and arms to your desired jerk set-up.

2. Practice this transition as it’s own skill using just an empty barbell. If you can’t do it well with an empty bar, you probably aren’t going to do it well when you’re mid-lift with a heavier weight.

3. As you recover out of the clean, think about readjusting into a solid push pressing position.

Nutrition is key to a healthy lifestyle.
Nutrition is the foundation.
Everyone—has experienced a situation where nutrition positively or negatively affected his or her physical or psychological performance.
The Paleo dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Eat Meats and Vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. It really is that basic. I think people try to make it harder than it is. What it comes down to, is mind over matter.


  • 1 cup unsweetened coconut flakes
  • 1 cup almond flour
  • ¼ cup almond butter (or other nut butter)
  • ¼ cup honey
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla
  • ¼ tsp pink Himalayan salt (or sea salt)
  • ¼ cup strawberries, diced


  1. Preheat oven to 350.
  2. Combine all ingredients except strawberries in a large bowl until all are well incorporated.
  3. Mix in strawberries.
  4. Drop rounded tablespoons of batter onto a baking sheet lined with parchment paper.
  5. Bake 10-12 minutes.
  6. Yum.