So if you are a competitor, you are like me and probably love watching the Olympics. The 2014 Winter Olympic games bring athletes from around the world competing in 15 disciplines.  Among my favorites are hockey, ski jumping, alpine skiing, bobsled, short track and snowboarding.  It takes a talented athlete to reach the highest level and compete on team USA.

Composer and pressure at this level is all mental and you have to just go out there and do what you trained for.

Some athletes live for the pressure, while some choke when the lights are on. Pressure can cause a trained athlete to fail in the most important competition of his or her life.  This last week we saw both amazing performances and disappointing ones. Pressure comes from within, parents, coaches and the team. How composed an athlete is plays a key part in the performance when it counts.

Some Pressurs are:

1. Expectation on yourself about winning                                                              2. Pressure to live up to the expectations                                                               3. Thoughts of fear of failure                                                                                             4. Pressure to lose your position on the team                                                     5. Pressure not to feel embarrassed

Performing on such a large world stage requires a certain mindset.

“The goal is to keep having fun. Not let that pressure get to me and still be Missy.”
–Missy Franklin, US gold medalist in swimming

Fitness Tip

Before your at bat or performance in any sport, have a routine stretch that you do to get your mind relax. Whether it’s swing a bat, stretching your thighs, anything really that seems normal and helps remember this is what you do and love.

Smoothie of the week:

Chobani Honey, Cherry and Banana Yogurt

1  sliced banana

3/4 cup Chobani honey nonfat Greek yogurt

1 cup frozen cherries

4 teaspoons honey

2-3 ice cubes

Chobani Yogurt is all natural ingredients and won the Fitness 2013 Healthy Food awards for Greek Yogurts. It’s loaded with vitamins, protein, calcium and probiotics. It’s good bacteria that helps with digestion and faster recovery from workout. It can also help with high blood pressure.


With baseball season about to begin, staying focus at the plate is important for every player. Mental Toughness is a key to success.   Focus on the moment and do not dwell on the last at bat or yesterday’s game. Sometimes it just takes a simple text or encouraging words from a parent or coach to get your mind prepared. My mental preparation includes getting back to mechanics and focusing on one element. I try not to accomplish to much at once. Remembering not to be anxious. Ted William, the best hitter of all time said it best.


“I think without question the hardest single thing to do in sports is to hit a baseball” Ted Williams:  MLB hall of famer, hit 400 in one season in 1941. 

Facts are:

  • The ball is coming at you at 70-100 mph
  • The average MLB player hits less than 3 times for every 10 at bats.
  • The contact of the bat and ball comes down to a tenth of a second.
  • Less than 20% of the time the batter fails to put the ball in play
  • A 95-100 mph fastball reaches home plate in approx. 0.4 seconds.

 Seriously, that’s a 70 % failure rate. Each pitch is a chance to be a hero.  It’s critical to keep your head in the game.  

 Fitness Tip

Exercise your brain and use visualization prior to your at bat and have a game plan, positive visualization of success works!

 Try a pre game smoothie that is full of ingredients to feed your brain.

Focus Fuel Smoothie

1 large banana

1/8 cup blueberries

6-8 baby spinach leaves

1 tbsp. of almonds

1 tbsp. Pumpkin seeds

1 heaped tbsp. of wheat germ

1 tbsp. of flax seed oil

3 oz. of apple juice

FYI: Wheat germ is Vitamin B6 with Thiamine. Thiamine is known to help increase blood flow to brain and memory. Almonds are protein fiber and omega 3, along with Flax seed oil. Believe it or not pumpkin seed have the zinc mineral. Zinc is known to help enhance the brain and cognitive factor.

Stay Strong Endurance is Key


Motivation is the key, putting in the daily work is required to stay a top tier athlete. I was blessed to have my father coach me through my youth and teen years in a variety of sports; baseball, soccer, football and basketball. My dad inspired me and kept me motivated with famous quotes that he put on the walls of my bedroom. One of his favorite quotes is from Vince Lombardi, “Fatigue makes cowards of us all.”

Here’s something to think about this week, stay strong and put in the work. If you are not prepared physically for the endurance of the entire game, you will get tired and not be at your best. Endurance is the key. When an athlete gets tired, mistakes happen.


This week after your regular workout, try jump rope. For the athlete who wants to get better and build endurance wear a twenty pound wieghted vest and jump rope  for one minute. Repeat three times. This will build endurance!!!

Try this great smoothie to provide energy.  It’s orange, a hint to who I am cheering for superbowl week. Go Broncos!

SMOOTHIE of the WEEK:  Orange –Coconut-Carrot Smoothie   


1 medium carrot, chopped

1 orange, seeds removed

1 pear, cut

1 tablespoon coconut flakes

2 ice cubes

1 banana

8 ounces almond milk

FYI: Coconut flakes are from the meat of the coconut. It is the most nutritious part of the coconut. Coconut oil is burned as energy and our body does not store it as fat.

Wednesday Noon Lab Post

This my first post.  I have a passion for baseball, including the mental aspect of the sport,  fitness performance and nutrition. I will be blogging about baseball,  tips for your fitness workouts to give you a competive edge, motivation and the right food to eat.

Mental Inspiration

 Years ago, I was sleeping in when a family friend Greg Knapp (quarterback coach of the 2014 AFC champs, Denver Bronco’s) who was staying at our house, walked in and woke me up. Coach Knapp said something that has stuck to this day, “Remember, when your not up working, someone else is working to beat you!”

Antioxidant Smoothie

Try the following smoothie, just mix in your blender in the morning to boost your day … you can sub Goji berries with any of the following antioxidant fruits: blueberries, strawberries, grapes, kiwi, cranberries or acai berries.

  •    1 tablespoon of your favorite protein powder
  •     Goji berries: 1 Handful
  •     Cashew Nuts: 5 -6 nuts
  •     Apple with seeds: 1
  •     Lemon juice 1 tablespoon
  •     Spinach: 1 Handful
  •     Banana
  •     ice
  •     honey 1 tablespoon
  •     3 tablespoon Greek yogurt