OLYMPIC YEAR RESOLUTIONS

I am not a huge fan of New Year’s resolutions because the way I see it, if there is something you want to change, you don’t wait until the New Year to do it! With that being said, this is the Olympic Year. It is 2016 and that is a huge milestone in my career. There are some things that are naturally going to be different this year than a normal year in my life.

So, taking that into consideration, there are a few “resolutions” I have promised to myself.

1.   LIVE IN THE MOMENT

The Olympics are in August, a little under 8 months away. This seems like a long time... but I know it will fly by. In order to get the most out of my training, I need to be able to stay in the moment and push myself every single day. It’s crazy how each day matters and how much impact every single day has from here until that first day we step on the pitch in August.

2.   ENJOY THE RIDE

The Olympics will come and go and they will be magical in their own way. In the end, I will remember what it took to get there and all the memories of the journey. The end result is really so small in the grand scheme of things! So I need to enjoy every moment. Even the other day when we were doing sprints (it’s always hard and no one wants to do fitness), but I told myself, you know what? Enjoy this because you will never be this fit again in your life! Enjoy feeling fast and fit!

3.   LEAVE IT ALL ON THE FIELD

This is kind of a no brainer. But I will say it because when you write things down and have a place to reference, it keeps you a bit more accountable... even on the hard days! So yeah... leave it on the field even when I’m exhausted and ready to break. And, constantly have the mindset that no matter how things are going, to always be the hardest working player on the field. The harder you work, the luckier you seem to get. There is always more in the tank! How you train is how you play in the big moments.

4.   GO FOR IT

Take risks. Learn. Grow. Have fun. Make mistakes. Move forward. And remember, if you want to get where you’ve been, you’ve got to do what you’ve never done.

To be completely honest. I try my best to live by these resolutions all the time. These are more of life goals that I try to apply to all aspects of my life. Sometimes it is good to remind ourselves of what’s most important and the goals we set out for ourselves. I am excited for the many adventures and obstacles that this year is bound to bring!! It will be busy, but I imagine when I look back, it will be one of the best... so bring it on 2016!

I tell myself I can quit

It's less than a year until the Olympic Games in Rio 2016. A lot has happened in the last year since I last blogged. I will get to that later... but I was drawn back to blogging after I was asked a question by one of my former teammates. Laura Suchoski, who I grew up playing hockey with at some of the highest levels, posed a question that stated:

You're working out. Doing sprints. Hardest you've pushed yourself all month. You're ready to quit. But know you could keep going. What would you say to yourself to keep going and push yourself? "I got this", "Can't stop, won't stop." 

I love this question! Especially since I am doing a lot of running and training on my own as we have a little down time after our crazy summer. (Don't worry, I'll recap the summer for you in a later post!) Anyways, my response to Laura was:

I think about why I am doing it. I tell myself I have to push myself harder if I want to be the best. I try to focus on winning each rep, just one more, just one more. You'd be surprised how many more your body can actually do!!!

Obviously, I am training at the highest level. I am training for the Olympics, and not only that, but I am training to win a Gold Medal. That is my ultimately goal. Whenever I am running, by myself or with the team, I have to remember why I put myself through the pain. There is a bigger end goal. That is just my initial thought that gets me off the line. Once I am off and running, I must then be in the moment. I have to get through one rep at a time. And of course, as competitive as I am, I want to win each rep. "Winning" can often be a game for myself though. Some days are harder than others, you just feel better or you feel worse. I tell myself that if I did the best I absolutely could on that day, then I did all I could and I will be better for it. So, I have to beat my time from last time, or the previous sprint. I make it a competition with myself. This is especially important when I am running on my own, without a teammate next to me, challenging me, pushing me, and also motivating me through it.

There is also something else I tell myself which may surprise you. When the workout is really hard one day (it happens a lot honestly! haha) I tell myself that if I push as hard as I can to make the next rep, I can quit and be done for the day. Yup, I tell myself I can "quit" and "cheat". In reality, I never actually quit. It is my way of pushing as hard through one rep and not having to think (or know) that there is anything else afterwards. I continue to use this strategy of thinking for the rest of the workout. And even though I pushed myself to the limit on the first one (that I wanted to quit on), my body and mind find a way to finish all of the reps.

It is truly amazing what your body can endure. It is probably more amazing how much your mind plays a factor in the outcome, as well.

The other biggest factor for me, which is the same for a lot of people, is getting the motivation to go do my workouts. Yes, even an Olympic athlete struggles with that. I know my workout is going to be hard and I have to mentally prepare to hit it hard and get everything I can out of each session. I find that forcing myself to go to the gym or to the field... just driving myself there and stepping out of the car is the best solution. Once you are there, you aren't going to back out... so just get up and GO! Don't put it off! Also, it is much easier to do your workouts in the morning and get them done for the day. Not only will you feel more accomplished, your body will get a rush of natural endorphin which will actually give you more energy and motivation to be productive the rest of your day!
Does anyone else have any good ways they motivate themselves when they are on the brink of quitting? Leave me comments and let me know!!

Monday Motivation

Mondays can be hard to get motivated. The weekend of freedom is over and it is the start to a new work week. In other words, it is back to the daily grind!

Today's motivation is the Monday Life!
This organization raises money for Children's hospitals. Their mission is to bring the best healing environments to every hospitalized child on the planet.
Some common ways they get involved are pet therapy, music therapy, massage therapy, art therapy, technology, art, light, and color! They really strive to enhance the hospital atmosphere for these children, making every day, even the hard ones, a bit more enjoyable.

We can totally take lessons from their cause. Not only to make the most of what we have, finding the good things in every hard day, but enjoying the ride we call life. More importantly, we can feel great by giving back to a good cause, and knowing that we have helped a child's life be that much better!


The Monday Life recently quoted this on their twitter:

"The meaning of life is to find your gift. The purpose of life is to give it away."

I find this statement very powerful and motivating. No matter what today brings, you have a gift that you can share with others. Find your purpose in each day! I find the more you give to others, the more you actually receive in the end. Embrace your gift, then give it away!


To learn more about the Monday Life and how to get involved:
Check them out online: http://www.themondaylife.org/
And on twitter: @themondaylife
Something as small as $1 every Monday can make a huge difference!

FOOD FRIDAY- Baked Oatmeal

Here is the first of many food posts! I love trying new things in the kitchen and fueling my body right! I have posted a few of my creations in the past, so I wanted to share my newest one, along with the recipe!

A lot of the times, I get into a routine in the morning for breakfast, and I constantly make the same thing. I must say that I tend to find what works, and stick with that. I tried making baked oatmeal a few weeks ago, and I am a big fan! So now I just make a batch for the week and eat it along with my Ezekiel bread and eggs for breakfast!

What is your favorite breakfast fuel? How much do you mix it up? Or do you just keep it the same?

Baked Oatmeal
Prep time: 10 min.    Cook time: 40 min.     Total time: 50 min.
Ingredients:
3 cups rolled oats
3/4 cup brown sugar
2 teaspoons ground cinnamon
2 teaspoons baking powder
1 teaspoon salt
1 cup of milk (I use unsweetened Almond Milk)
1/2 cup melted butter
1/4 cup maple syrup
2 eggs
2 teaspoons vanilla extract
1/4 cup honey (optional)
1 whole green apple chopped into small pieces
1/2 banana chopped into small pieces
(you can choose to add whatever fruit you want!)

Directions:
1. Preheat oven to 350 degrees F. Grease 8x8 baking dish.
2. Mix oats, brown sugar, cinnamon, baking powder, and salt in bowl. Beat in milk, butter, maple syrup, eggs, vanilla extract, and honey. Then add in fruit.
3. Bake in over for 40 minutes.
4. Eat and enjoy!

Let me know if you try this, or add any variations!! Send pictures and reviews, as well!

The dream lives on....

My last post was before the World Cup, and a lot has happened since then!!

A huge thank you to everyone who followed and supported us during one of the most exciting tournaments I have played in to date!! USA Field Hockey definitely made some waves in the field hockey community and it is only just the beginning. We are very proud of our overall performance, but we know it is just the start of something greater to come!! (We won our pool of 6 undefeated, putting us into the Semifinals vs. Australia, but fell in penalty shoot-out, and lost 2-1 to Argentina in the 3/4 game). It took a little time away before understanding just how great a 4th place finish really was in the grand scheme of things. We went into the World Cup ranked 10th, and after a disappointing finish at our last major tournament (the Olympics), this is was a huge step for our program. It was difficult to make the semifinals and not come home with a medal of any color, but I know it is just going to give our team more motivation going forward. It really is only the beginning for us! I hope you keep following us and supporting us; it should be a fun ride!

We are back training in Lancaster, PA after a bit of time off to recover from a very strenuous build up to the World Cup. It was nice to have a break and finally get some quality time with my family, friends, and my dog! :)

Now that we are back in training, we are focusing on continuing to push the tempo of the game and our consistency at the top level. Our next competition is in New Zealand in October, and we are excited to get back into games, with a few new players and a few others in new positions. Also, it will be interesting to see how the game changes with the replacement of two 35 minute halves to four 15 minute quarters. I think the tempo will be much higher with the added breaks, as well as the reduction of total time in the game. It should be fun and exciting! Our sport is one of the few where rules are in constant change. Field hockey is constantly adapting and evolving, and it is fun to be a part of a team who looks to define the game going forward.


I also wanted to give everyone a heads up that I have new blog topics coming! Blogs will be much more frequent and should be a lot of fun! Not just updates on what we are doing, but some on my favorite foods/recipes, as well as some skill videos and motivational topics!!! Follow, comment, and give suggestions!

Sponsors help make the dream work! :)

I couldn't head to World Cup without first thanking my sponsors!!! They help make the dream work! These companies and all the people involved have really invested in me as a person and as an athlete, and I can't tell you how much they have helped me be at my best!

First and foremost, I must thank DITA! They have been with me from the beginning. What great honor that I get to play with this amazing Dutch brand, in the Netherlands!! From Dita America to Dita Netherlands, thank you for all of the support over the years. Thank you for believing in me and providing me the equipment I need to succeed and excel!
To find out more about Dita America, visit their website: www.fieldhockey.net
To find out more about Dita International, visit: www.dita-hockey.com
And to check out my very own MK18 stick, go here: http://www.fieldhockey.net/examkmika.html
Follow on Twitter: @DITAfieldhockey and @DitahockeyNL

Next, I have to give a huge thanks to SO Field Hockey! Although they are based in the UK, they have given me nothing but the best support! They have amazing chamois grips, in every color you can think of! I love them! They are soft to the touch and work wonders in the rain. Thanks for your continued support! Wonder what bright color I will be sporting at the World Cup?? You'll just have to tune in to see!
For awesome, colorful chamois grips, check out: http://www.sofieldhockey.co.uk/
Follow on Twitter: @SOfieldHockey

Another one of my great sponsors is Project Hydrate! With the amount of hard training we've been putting in leading up to this World Cup, PH has been one of the most important parts of my preparation and recovery. Their drinks definitely make a huge difference in my hydration and keeping me ready to go for each and every session. They have been so generous to not only me, but to my teammates. Thank you so much for all of your support! I love working with you all!
To stay hydrated like Team USA, check out PH here: http://www.projecthydrate.com/
Follow on Twitter: @Project_Hydrate













Finally, I can't forget my newest sponsor, NuGo Nutrition! They have come on board and given me great support in the last couple weeks. Their nutritional bars are high in protein, low in fat and sugar, gluten free, organic, vegan, high in fiber, and more! They really have everything I would need in regards to a high level athlete. Plus, they are delicious! Don't believe me? Go try some for yourself!!
Check out all of NuGo's nutritional bars: http://www.nugonutrition.com/
Follow on Twitter: @NuGoNutrition

 









Although they aren't a sponsor, I must also give a shout out to EnergyBits. I have been working with them as an ambassador for quite some time now, and they never cease to surprise and amaze me with just how supportive they are! EnergyBits are little bits of algae, a natural source of energy. I love putting things at are all natural and unprocessed in my body. EnergyBits give you that little extra, natural boost you can't find anywhere else! I recommend trying some today! They make you feel good on even the hardest workouts!
Check them out here: http://www.energybits.com/
And use my code, MKASOLD, to get 15% off!
Also, follow them on Twitter: @ENERGYbits










THANKS AGAIN to all of my SPONSORS!!! You help make me a better athlete, every day! Now, time to go take care of some business at the World Cup! :)

GO USA!

THE WORLD CUP!!!!

Everyone knows the WORLD CUP is this summer! It is all over the news, all of the sports channels, in the papers..... but although I am super excited to watch the Soccer World Cup with the rest of the world.... the World Cup I am most excited about is not for soccer... it is Field Hockey!! And one that I will be competing in!! It is pretty unreal to write those words... I will be playing in the World Cup. Words can't describe all the emotions I feel. As hard as I have worked over my career and all the games I've played in add up to this. Yet, the biggest thing I constantly am reminded of every day is how truly blessed I am. Nothing is guaranteed in sport or in life and I know how very lucky I am to be in this position. God is good. [Jeremiah 17:7]

With that being said, I am not just satisfied with being a participate. No, I want to compete and win. With the first games of the World Cup just over a week away, I want to grab hold of this opportunity with my teammates and take the world by storm! I know just how hard every single person on Team USA has worked. From the players that will step on the field wearing red, white, and blue in the Netherlands, to those who just missed out on the final roster cheering us on at home. Every single person has played a vital role in putting us in the best possible position to succeed. I am confident in my teammates beside me and I am excited to see just how great we can be! As with any game, any sport, there will be ups and downs. The tournament won't go as planned. It is the World Cup and every team will be putting it all on the line. But for me, that's why I love it so much! That is why I play this sport. To compete against the best competition possible, for the thrill of victory, for overcoming obstacles, for pushing yourself further and harder than you ever thought you could go, and for all the bits and pieces in between. The journey to get here has been tough, and indeed, I have made some great sacrifices. But this is why they are all worth it.

So, with that being said, I don't know what the final outcome will be. No one does. But I know we will give it everything we have, and leave it all on the field. I know by doing that, we have a pretty good shot at doing some amazing things, even standing on the podium when it is all over. Thus, I hope you will follow us on our quest and cheer extra loud as we embark on a grand journey to greatness!

All of our games will be streamed on YouTube (@FIHockey) and on ESPN3!!!! Be sure to check on  usafieldhockey.com for the game schedule, and follow my adventures on here, facebook, twitter @mkasold18 and instagram @mkasold18 !!


With all this excitement building, I am constantly reminded every day how thankful I am. I am thankful for this opportunity to represent my country, playing a sport that I love. I am thankful to be healthy, fit, and having fun. But most of all, I am thankful for all the support I receive which allows me to strive for my dreams. I've had to sacrifice being away from my loved ones (family, boyfriend, and friends) for much of my career. No matter where field hockey has taken me, these special people have been my biggest fans, through the ups and downs. Most importantly, they have helped to push me day in and day out when I forget to look at the big picture. I truly would never have made it this far without them! So thank you, each and every one of you know who you are! You are all a part of my World Cup dream!

~give thanks in all circumstances; for this is God's will for you in Christ Jesus~ [1 Thessalonians 5:18]

LET'S GO USA!!!!!!!!!! :)