InsightsfromtheMat

Open Water Dive  4 - This was awesome!   First time I was not nervous.  (This may be for many reasons, but the fact that we had been diving in the exact same spot every day, I think increased my confidence.)    First time I got to dive with a computer, YIPEE TECHNOLOGY!   First time I got to swim a compass pattern, since I love maps and sextons, this was really cool.  (I did notice I was obsessed with the compass and almost ran into the pier.)   Lesson to remember for that adventure dive.  I was able to set the safety stop.  I saw the world around me, and I enjoyed what I was doing.  (I am not going to lie the first 3 dives were work.  But hard work is the only way to progress in your skills.) I finally stopped using my hands to direct me.  My hands now have a place under my tank or holding on to my shorts (I am not perfect-lol) .  But they don't flail out in the water.  Bonus for me! I really enjoyed getting my Open Water Diver Certification.  We have ide

Day 2 - Dive 2 and 3 Thanksgiving Day- boy am I thankful for this opportunity.  Megan and I get a lot of - God, we love your life .  It is not perfect and we have problems, like everyone else, but as I was writing this post this blog spoke to why we do some of what we do.  Check it out if you are looking to add some adventure to your life.   Adventure forces us OUTSIDE our comfort zone. Troy-2017 We doubled up on my open water dives on Thanksgiving Day to give us more opportunities to explore Curacao as a larger group.  So Dive #2 - was the result of Troy.  He is the EXACT opposite of Sameer.  Troy is a joker and you should not believe half of what he says ( sorry Troy ).  He is, however, an incredible diver/instructor.  He gave me most of my written tests, and helped me to understand how to you manual dive tables.  This was something that did not come easy to me.  Hovering - or as Troy Calls it- Making Pancakes- 2017 Side note- If you know me, you know that I

I have now been in open water 4 times and I am PADI Certified.  I am NOT an expert, but this was my experience learning to dive.  I have to start with a shout out to  Caribbean Sea Sports .  The staff and dive instructors were amazing. First Under Water Experience - Curacao 2017   My primary instructor was Sameer.  He is wonderful.  He is quiet, calm, methodical.  All of which I needed.  I had some real anxiety before this trip.  My brain knows that the chances of getting eaten underwater are very small, however, fear is fear. My Dive Instructor Sameer 2017 The entire group went on my first dive.  Megan is already certified, Megan and Dan are not, but decided to give it a whirl.  They played in the lagoon.  Megan Z stated she was the best diver in 6 inches of water and I agree! Either good or bad, we had some equipment issues with my new equipment this trip.  It happens, and honestly that did more to make me feel more confident than less.  I understand how it works and w

Renaissance Aruba - 2017 We/I have been traveling, a lot.  Many have asked about our trips.  It feels like the first place to start is all the amazing companies and people that made it such a wonderful experience.  Don't worry, I plan to update everyone on my perceptions/experiences in getting my Dive Certification. I cannot say enough about the  Renaissance Aruba .  The hotel is beautiful, they have wonderful amenities, including their own private island with a flock of Pink Flamingos that you can feed. Renaissance Flamingos 2017- @MeganHeil Well worth the stop on the trip, in my opinion.  After a brief stop in Aruba we move to  Hilton Curacao .  My opinion on this property is mixed. Hilton Curacao-2017 The staff was wonderful, with lots of wonderful recommendations.  However, the service was SSLLLOOOWWW, and the property is dated.  It is definately, NOT, at the typical standards you experience at a Hilton in either Europe or the US. The upside, amazing beach

Juvenile Male White Shark 2014 Ok - so the obsession stared, in a book, in the midwest.  Actually it started with the story of the  USS Indianapolis, labeled as the worst shark attach in US history.    I was fascinated with the science not the horror of the event.  (I do not want to discount the horror and it is part of the reason it has taken 4 years to get my Scuba Certification.)  But when you read about how the sharks were attracted and why they attacked- and why they attack in general it all makes sense.  (At least to my scientific mind) So this midwestern girl, starts to study sharks and becomes OBSESSED.  Not being close to salt water- my obsession is not an issue.  After I graduated and moved to Washington, DC, things start to change.  But I am not in a place to sort through my issues/desires with the water.   Fast forward, I meet an amazing adrenaline junkie- with whom I fell in love- who is a certified diver.  So let's try this dive thing again.  2103 - Experience

BVI 2016 - Helm of Bear As kids, we believe that when we become adults, that we will get to do anything we want.  As adults, we realize that life was so much easier when we were kids.  As kids our "responsibilities and commitments" were so much less stressful.  Like so many people, life has not always gone as planned.  I have found myself in a many situations I would rather not . . "get through/survive".  But as adults, we put on our big girl panties and push on.  This fall has presented a lot of challenges, from personal, to professional, to environmental (Irma was no joke when it came to disruption and we were mostly spared).  I found myself more impacted by them than usual and in a bit of a funk.   The "icing on the cake" to this challenging fall was that our annual BVI sailing trip was canceled.  I look forward to this trip each year.  For me, it is the one time a year, I am guaranteed to do the thing I love most in the world and I get to put

So what is the difference between a personal trainer and a health and fitness coach?  Can you be both?  Isn't 1 better than the other? I have been getting a lot of questions on this topic, so let me start with some background. In the US, we have a problem.  Approximately 69 % of the Population is overweight according to NIDDK ( National Institute of Diabetes, Digestive & Kidney Disease ).  Enough of the population is pre-diabetic that there are PSA's on the TV on Saturday Mornings-  Do I have Pre Diabetes . So as a result there are lots of people trying to solve the problem.  None taking the same approach. Does that make one approach better or worse?  In my opinion no, but you have to understand the approaches so that you can find the right solution for you. Let me again preface this by, I do not care if you are overweight.  I don't care if you wear a bikini, or your jeans fit. I, personally, care if you are healthy.   Being inactive, and over w

4  Shakeology  Myths You Might Have Heard Shakeology is just a protein shake Shakeology doesn’t contain whole food ingredients Shakeology is expensive Shakeology is only for weight loss Myth #1: Shakeology is just a protein shake. Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for  any shake. But, all shakes are not created equal—especially ones that contain superfoods.  Shakeology  is a very nutrient-dense shake. You’d have to eat a whole lot of different foods to get the fiber, phytonutrients, protein, vitamins and minerals in a single glass of Shakeology—and it would be tough to do that for fewer than 170 calories. Truth be told, the majority of people are  way more  nutrient deficient, than they are protein deficient. So why would Beachbody have created just a protein shake? Myth #2: Shakeology is just a bunch of extracts, with no whole-food i

First off, thank you all for the love on my posts.  I am truly humbled by the support.  That being said, I have had a lot of questions about how did I get here, and statements like:  "I want to be you, or I could never be you."  If you want this, it is yours.  If you think you can't do this - let me be real.  You are just wrong! This health and fitness journey path that I am isn't hard to duplicate.  I copied it off of someone else.  You know what, that is OK and you can do it too.  Here is my path, if you want to walk this journey together- join me in my next challenge group. Meal Prep 101 I am going to show you how I have gotten here through Imperfect Progress and Failing Forward . So let me start with Step 1 Exercise . You can't talk about it.  You can think about it.  You have to do it, do SOMETHING.  That first "something" may not be 100% correct but it will help you to make the next step. I read a friends' blog - here is

This past week the American Heart Associaton released a position statement on Saturated Fats-  Coconut Oil  was mentioned.  Since then the Internet has been a buzz.  So . . .  What is the right answer? STOP - Hammer Time. First, as a scientist and clinician we don't make decisions off of 1 article.  And we for "reals" do not make a decision about someone's health after reading someone elses' opinion about the article.  Sooo, if you want to understand.  Step 1:  Read the Article.  Yes it is a little sciencey but no one is going to grade you or judge you, just read it:) Here is the Link. Second,  You have to take YOUR health into account when you try to apply the science we understand.  If you have high cholsterol (LDL), then you have to think about all of your saturated and unsaturated fats more than those who don't have high cholesterol.  Your genetics, decisions in your past, age, may all be working against you.  If none of that applies to you- GREAT!!  You d

So have you heard about this meal prep thing?  Are you curious?   Let's start with the WHY? So why do we eat "junk".  We know it is not good for us! Why?  It is easy, cheap, and fast.  We are all super busy, we try to cram too much into a day, so we are running around then realize we are starving.  Sound familiar? So here is a solution.  What if you had healthy meals you could just heat up?  What if you could save time during the week?  What if you could save money?  Would you be interested? Of course you would!  Hence all the prepped meals that are all over the internet.  (note:  I know lots of people who like them.  I personally don't want to spend my money that way.  I would rather travel.) So I Meal Prep.  Does it take a while to learn?  Yes, like most things?  Do I feel it is worth it?  Yes. Here is what you need to do to Meal Prep Successfully. STEP 1:  PLAN You have to decide, in advance what you want to eat.  I love doing this, beca

So I am going to share my thoughts on #21DFX. Why?  Because this may help someone else, and that is part of my motivation for doing this. I, like many people, have a hard time making time for myself.    I am not saying this is a good thing, it tends to cause more problems than is solves.  I do, do, do.  I can't say no.  I push, push, push.  Then I snap, snap, snap.    Why?  because I am exhausted and I haven't practiced any self care.  So the last year, I have tried to stop doing just that.  (I have tried, it is by no means perfect.)  As the first step, I started exercising again. I like how I feel when I exercise. I like how I feel mentally, it helps that I also like how I look better:) It is also a piece of myself that I had lost since finishing my PhD. A couple of months later, I started coaching.  Now here is the double edge sword.  I LOVE working with my challengers.  It makes me feel good, I love helping them succeed.  But, I am also using them.  Here is

Let me start by saying I have spent the majority of my career working to get people off the couch.  I typically work with the never-ever exercisers, or the ones that have not been consistent and seen the results they want.  Why- cuz I can relate to them. I have avoided most things "performance" and I am pretty anti supplement.  So why am I considering using the Beachbody Performance Line? 1.  I tried it yesterday, and I did feel my workout was easier.   (Realize I used to run about an 8-10 minute mile, now I am a 12-15 minute mile.  I know I am older but I am struggling with that and would like to improve.)  I have done research in the area of "Pre- Workouts".  The results from my research and others are mixed.  The primary ingredient is caffeine- and is not banned by any of the anti-doping agencies.  If you are sensitive to caffeine this can be a mixed bag, make you jittery.  But I did find it easier to work harder DURING my workout. 2.  Hydrate - I hav

HealthCare/SickCare - Our current system is broken and focused on politics, not health. So what do we do about Pre- Existing Conditions?  If 50% of our health care costs are preventable, but I have a pre-existing condition what can I do?  Many people I know have a pre-existing condition so here is my take on pre-existing conditions and one of the many exercise recommendations. It is harder - not impossible - but harder.   Most of them benefit from an improved diet or consistent exercise or physical activity.   I have a pre-existing condition.  I have HypoThyroidism.  It is genetic, it will get worse as I get older.  It causes me to gain weight, have mood swings - when it is not controlled-, and thins my hair.  (The later is not a vanity issue as much as it is hard on the plumbing- LOL.)  Not as bad as many, but it is not always easy. So for me, I have to focus more on my diet and exercise to see results.  I have to be a little more "pure" a little more "