The Zumba Craze

Okay, I LOVE this!!!

I'll be honest, I haven't actually TRIED Zumba yet, but it looks like SO MUCH FUN!!

Staying fit HAS to be about having fun and mixing things up. Zumba seems like a great cross training for just about anything.

Grab and girlfriend and hit a class!!

National Doubles This Week

What could be better than getting two girls on a court to play some Racquetball???

How about FOUR girls!!

Today kicks of the National Doubles Tournament in Arizona. Women from all over the country, from every skill level and every age have gone to Arizona to compete in one of everyone's favorite events of the season......and did I mentioned it suppose to be nearly 80 degrees this weekend there?

For the Pro's there is a lot at stake as the compete for a spot to represent American at the World Championships.

Good luck Ladies!!



If you are interested, you can follow all the draws here.

Great Quotes

I have always, always loved great quotes and stories. I will frequently be putting them on this blog. Here are some great quotes that keep me motivated to train hard:

"You can't build a reputation on what you're going to do" -Anonymous

"Things may come to those who wait, but only the things left by those who hustle" Abe Lincoln

"Success depnds on your backbone, not your wishbone" -Anonymous

"You must have long-range goals to keep you from being frustrated by short-term failures" -Charles C. Noble

Have a great day! Do everything with purpose!

Virtual Coaching - Jim Winterton

I had the pleasure of meeting Coach Jim Winterton this past November in Seattle. Jim currently coaches many of the top Racquetball Players, including #1 Kane Waselenchuck and #2 Rhonda Rajsich and he has totally opened my eyes to a new method of training called Virtual Coaching.

We all cringe when we see our own videos, but I am a firm believer that it is one of the fastest ways to improve you game. You can not fix what you do not acknowledge, and while frankly, there are days I'd like to pretend I'm the player I think I am, the TAPE DOES NOT LIE.

What's amazing about this technology is that here I am in Washington. I go to the club in the morning and play a friend. I take a little video with a small video device (gotta love Costco $80!!). I easily upload my video once I'm home, send it to a link on Coach Winterton's site (he's in New York) and often, with in the day, he has sat down to watch it, coached it up with all kinds of advice using markings on the screen, freeze frames and verbally talking about what he is seeing.....and then sends it back to me. As I watch it, it's like we are sitting in the same room.

What's wonderful about this is that I can go back to these tapes over and over again and I get something out of it every time. I've been so impressed with how much help and encouragement I've received from someone ACROSS THE COUNTRY.

In person lessons are a great way to go, but this type coaching opened my eyes to a whole new set of possibilities. Thank you Coach Winterton!

The video below is of two ladies in NY, with Jim briefly explaining just a few of the things he can do with this.

For more information, be sure to check out Jim Winterton's site here.

(YOU WILL WANT TO PAUSE THE MUSIC ON RIGHT PANEL BEFORE WATCHING)

Racquetball Training Tip - Journaling

There is no doubt that putting pen to paper has it's real advantages when you are trying to reach specific goals in your life. There is just something about articulating your thoughts, goals and needs down in a place that you can often look back at them. Whether your goals are for fitness, your family or weight loss, taking the time to really organize your thoughts, set short term and long term goals, track progress and record lessons you've learned along the way can really speed up the process towards your goals.

There are lots of ways to journal. This is just an example of what I happen to do for my personal Racquetball training. (Kind of feeling like I'm putting myself out here on this one)

There are 4 parts to my journal.

Part 1: Letters to Myself (Athletic Mission Statement)
This is where I actually write a letter to myself (maybe twice a year) reminding myself of what I am capable of, what I want to accomplish and what goals I have already achieved. I say things to myself that I'd want a coach to say. I'm positive and encouraging. On those weeks where you feel like you've taken two steps back, I often go to these letters for a pick me up. I also read my most recent one before I compete in a serious match. Brings the focus and passion.

Part 2: Training and Competition Section
This is my running log of my day to day Racquetball activities, training and tournaments. It's where I plan what I want to complete during my drilling sessions and where subsequently, I write down everything I learn while drilling. I write down what I'm doing well and what I need to work on. I include pictures of Pro Girls doing something I need a visual reminder of (get that racquet up!!) and even keep some stat sheets in there. When I compete at a tournament, I write down how my tourney goes, making game plans before each match and following it up with a Pro's and Con's list after the match (and ONE DAY, my Con's list won't be twice as long as my Pro's list, LOL!). Not only does this kind of record keeping help establish a sense of focus and purpose, it can be a ton of fun to read months and years later.

Part 3: Conditioning Section
I try to spend at least 2-3 days a week doing cross training. Something outside of the court that will help me in the court. I mix in weights, footwork drills, swimming, interval training, core conditioning and a multitude of other random activities that follow me back into the court. Cross training and conditioning is such a must to not only maximize your ability as an athlete, but to help prevent possible injuries in the future. This section is where I create different wacky combinations of work outs to keep it fresh and fun. Anytime I see someone doing something at the gym I haven't tried, I put it in there to try sometime soon. Cross training should be fun and if done right, you can't help but see the results in your Racquetball game.

Part 4: Opponents Section
Yep, I totally keep a little black book. :) There is always a learning curve when you play someone new. Some people are great servers, some return very aggressively. Some tend to play too far forward or maybe they tend to crowd a bit. Because there are not a ton of women in this sport, we often play each other frequently. If it took me 8 points to figure out that a hard Z serve to your backhand is a weakness for you.......I want to remember that at 0-0 next time we play. Hindsight is 20/20, so make your hindsight become foresight by keeping notes on your opponents.

There have been many times I've been so grateful for my Racquetball Journal. I'm not always perfect about keeping it up, but I certainly try to make every effort to remember the help it can be to me as an athlete. I started keeping a Racquetball journal when I got to the A/B level, but I think ANYONE at ANY LEVEL could benefit from Journaling.

Inspirational Story - Wilma Rudolph

I absolutely love a great motivational story. There are so many female athletes that have defied the odds, reached deep in their souls and accomplished something just remarkable. Greatness is with in each of us. Regardless of our current situation or what goals we are striving for, every step along the way provides an opportunity to grow stronger.

Sometimes I might feel too tired to work out and have to really push myself to get to the gym and train. Then, I'm reminded of someone like Wilma Rudolph, who is a World Champion Runner....who had contracted Polio at the age of 4 and couldn't even walk.

Hmm......I think I can work out even when I am tired.

(YOU MIGHT WANT TO PAUSE THE MUSIC ON THIS SITE BEFORE YOU WATCH THIS)

Women's Racquetball in San Antonio, Texas

Check out this fun event the women in Texas put on a few years back!! They call is "WAR" aka: Women and Racquetball.

Looks like a great time! Keep up the enthusiasm girls!!

At least once a year, hosting a Women's Get Together, is such a great idea. We call ours here in WA, Queen of the Courts. If your state doesn't have an event like that, START ONE! Pick a date, find a club and SPREAD THE WORD!! The first year is the hardest and you might only have a few girls........but if you build it, they will come! :) And if you do hold one, WE WANT PICTURES!!!

(BEFORE YOU START THIS VIDEO, YOU MAY WANT TO PAUSE THE MUSIC PLAYER ON THIS SITE)

Women's Professional Racquetball Organization

I'm not going to lie. I'm a huge fan.

I picked up the sport of Racquetball after the birth of my first kid about 11 years ago. It wasn't love at first site, because I was TERRIBLE my first several times on the court and I am ridiculously stubborn. However, it didn't take long for me to completely fall head over heals for this amazing sport.

Over the years, I've had the opportunity to meet several of the best women in the world who play this sport. What has impressed me time and time again is how down to earth these girls are and how much they want to reach out to local girls at every level.

I had the opportunity the last few years ago to actually HOST WPRO Tournaments in my hometown of Olympia, WA. The show these girls put on is INCREDIBLE. If you ever have a chance to watch them play live........it better be on your bucket list. :)

Here is just a quick look at just few of the girls......
Paola Longoria, Mexico, current #1 ranked player on the WPRO Tour.
Rhonda Rajsich, Arizona, current World Champion and #2 ranked WPRO Player.

Damonique Davis, Texas, current #11 on the Tour.
Jessica Parilla, Mexico, current #27 on the Tour.
Samantha Salas, Mexico, current #4 on the Tour.
Jennifer Saunders, Canada, current #9 on the Pro Tour.

Everything you would ever want to know about the WPRO can be found on the WPRO website.

You can also follow the Tour on the WPRO BLOG.

A HUGE Calorie Burner - RACQUETBALL

You don't have to go far to find a woman talking about calories and luckily you can almost just as easily find a great way to burn those calories. Some girls love a good spin class, Zumba is taking the world by storm but what you may not know is how high on the list Racquetball is as a HUGE calorie burner. If you are on the court playing singles, you could be burning as much as 800 calories in an hour!! Incredible!

For a more complete list of the Ten Best Ways to Burn Calories, click here.

What's your favorite calorie burning work out?

Balsamic Chicken with Feta

This is one of my personal favorite "healthy" recipes that I can really look forward too. Low calorie, high protein and amazing flavor. Best part of all? It's SUPER easy to make. The only change I make to the recipe is to actually marinate the chicken in the dressing for a few hours. Enjoy!

4

boneless skinless chicken breast halves (1 1/4 lb)

2

tablespoons balsamic vinaigrette dressing

1

teaspoon Italian seasoning

1/4

teaspoon seasoned pepper

1

large roma (plum) tomato, cut into 8 slices

1/4

cup crumbled feta cheese (1 oz)

1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2. Broil with tops 4 inches from heat about 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

Makes 4 servings

Nutrition Information:

1 Serving (1 Serving)

• Calories 200
• (Calories from Fat 80),

• Total Fat 9g
• (Saturated Fat 2 1/2g,
• Trans Fat 0g),
• Cholesterol 80mg;
• Sodium 210mg;
• Total Carbohydrate 2g
• (Dietary Fiber 0g,
• Sugars 1g),
• Protein 28g;

Welcome to Victory By Design

Hello Ladies!! Whether you have come to this blog as a Racquetball player, a fitness fanatic or a stay at home mom wanting to work your way into a more healthy lifestyle, it is my hope you will find what you are looking for.

The entries on this blog will include everything from healthy recipes to training techniques, mental toughness to finding a good balance in your life. Whether you want drills to improve your Racquetball game, get a peek into the lives of the Pro Tour Ladies or even ideas on how to get more women in your area involved, you will find support here.

Success does not happen by chance. You must work for it.......and maybe even sweat for it and there are strength in numbers. It's my desire that this blog can become a place where women through out the world can rally together as their reach towards their goals, whether in Racquetball or any other sport.

Please feel free to contact me for ideas you'd like to share or maybe something you'd like to see on here. Recipes, training ideas, great motivational quotes........it's all welcome here.

We are women and we are STRONG!

Cheyenne Hayes
olympiaizzys@aol.com