Recipe: Baked Fish (from frozen)

One of my favorite weekly dinners is a great recipe from Real Food Enthusiast (original) that I have adapted slightly.  I’ve made it a dozen times and it turns out the same each and every time.  I’ve even passed it along to some of the girls in the office, who really liked it too!

Some of the best parts about this recipe are:

1. You use frozen fish. No need to spend time thawing!
2. Few ingredients – all are ones I already have on hand!
3. No strong “fishy” smell that lasts for days

Easy Baked Frozen Fish Recipe


  • cod or tilapia fillets, frozen
  • sea salt
  • pepper
  • garlic powder
  • dried parsley
  • olive oil cooking spray


  1. Preheat your over to 450 degrees.
  2. Grease a baking pan with raised edges.  I use a lot of olive oil cooking spray to make clean up a little easier.
  3. Place your frozen fish on the cookie sheet.
  4. Spray a little olive oil on each fish fillet (to help the spices stick)
  5. Sprinkle the salt, pepper, garlic powder and parsley liberally onto the fish.
  6. Bake 25-35 minutes depending upon the thickness of the fish, until the fish flakes easily with a fork and the center is no longer translucent.  (Mine always finish at 25 minutes).


  • You can also add some more flavor by using butter and/or lemon juice instead of the olive oil spray.
  • Remove the fish from the pan immediately after you take them out.  This will help prevent them sticking.
  • As soon as the pan is cool enough, fill with a little bit of water to start soaking as you eat.  This will help with clean up!
  • I usually pair mine with rice and broccoli to complete the meal!



Woman Up. No Excuses.

If you haven’t seen this video from Always, take a look!  It is a great tool to use when talking to young female athletes.  It also helps give perspective on an issue that can turn into more than just playground teasing.  “Like a girl” doesn’t mean what it used to and that is okay.

Plus this video also pairs perfectly with one of our new t-shirts from our new No Excuses line!  Check out the shirt below when you are finished watching…

These female athletes are breaking the mold of what “like a girl” means:

-13-year-old Mo’ne Davis throws a 70 mph fastball and became the first female pitcher to throw a shutout in Little League World Series history.

-Ronda Rousey beat her opponent in 14 seconds to secure the Ultimate Fighting Champion bantamweight title 2015, the quickest finish in UFC Championship history.

-Misty May-Treanor and Kerri Walsh won 3 straight Olympic beach volleyball gold medals, overcoming injuries, starting families and balancing life with training.

Woman up, like a girl. No excuses.

Like this post and be entered to win a No Excuses – Woman Up Volleyball T-Shirt exclusively designed and sold by All Volleyball.



Better Sore. No Excuses.

“Man, I really regret that workout.”  -said NO ONE. Ever.

“The only workout that you will regret is the one you didn’t do.” -Anonymous

The summer before my junior year of high school, I was training for varsity volleyball try-outs.  There were 20 juniors basically going for only two open spots on varsity (the other spots were returners).  I knew the head coach put a lot of worth on your mile time.  While I have always been in pretty good volleyball shape, I wasn’t an athlete who concentrated on running.  But that summer, I decide to change that.  I was worried I wouldn’t make the team.

During the summer, I was a lifeguard with a full time schedule.  I loved that job!  But it sometimes made it hard to workout at consistent times.  Many days, I went running in between shifts, which mean running during the heat of the day.  Add in the humidity and the school track with no trees, and it made for a tough go.

If I didn’t have enough water, my muscles would be so sore.  If I didn’t have enough energy, the run would drag on and on.  There were many days where I didn’t feel like doing it.  I felt lazy. It was too hot.  I was too busy.  I had plans with friends. It was like out of nowhere, these excuses started tempting me, begging for me to give in.

More times than not, I would lace up my running shoes, pop in a new mixed CD into my portable player (yes, this was before iPods and iPhones…feeling a little old right now) and put on my headphones and run.

I remember being sore.  I also remember days when it was so hot that every step was a struggle.  There were days when my time was terrible (seriously, I could have walked faster than that), but there were also days where I felt like I could run forever.

The possibility of not making the team kept me going.  And you better believe when I crossed the finish line at try outs, in third place, behind two other girls who also play club soccer with a personal best time, I felt like I could take on the world (well, maybe after a nice cool down, stretch and water!).  At my moment of personal victory, I knew, without a single doubt, that working hard and not taking the easy way out was so much better than living with the regret.

Better sore a few times this summer than sorry that I didn’t try harder.  Better to do it than to regret it.  No excuses.

Like this post and be entered to win a No Excuses – Sore Than Sorry Volleyball T-Shirt exclusively designed and sold by All Volleyball.



Don’t Quit. No Excuses.

Sometimes you need to suck it up and just do it.  Even in a sport that I love, there were a few aspects that I could have done without.

-Conditioning — why interrupt a perfectly good volleyball practice to do circuit training, ab workouts, and suicide sprints?

-Waking up at the crack of dawn to drive hours away for a tournament — I’m going to play volleyball…I’m going to play volleyball…I’m going to play volleyball…that makes it worth it, right?

-Really cold gyms and Jammed fingers — sometimes I wonder if it is even possible to have one without the other?

-Starting a club tournament with reffing — so we drove all the way here before the sun came up just so I can LINE JUDGE?

Just to name a handful.  Most of the time, there are very good reasons for why we do things.  Even if you can’t always see the reason, sometimes you just have to do it. If you want to play volleyball, you have to take the good with the bad, the fun with the not-so-fun.  It will be worth it in the end.

Don’t quit because the work gets too hard.  It will make you stronger in the end.

Don’t quit because you have to get up too early.  It means you have an entire day of volleyball ahead of you!

Don’t quit because it is too cold.  It means you need to get moving to warm up.

Don’t quit because you hate reffing.  It will make you a well-rounded volleyball athlete and increase your volleyball IQ.

Don’t quit because of things you cannot control.  Accept them, move on, and do it.  No excuses.

Like this post to be entered to win No Excuses – Don’t Quite Volleyball T-Shirt exclusively designed and sold by All Volleyball.



Believe In Yourself. No Excuses.

When I coached 11’s a couple years ago, I met a girl I’ll call Michelle.  She was this cute, tiny little thing.  Her teammates towered over her.  The volleyball looked giant in her hands.

The first week, we worked on serving overhand.  If you have never been to a developmental or younger volleyball players’ practice, I will let you in on a little secret:  overhand serving is one of those skills that quickly divides players into skill levels. Not intentionally but it happens.  It is such an important skill at any level – after all every match starts with a serve – but at the younger age groups, it could mean the difference between a blowout game and a close, tight match.

Overhand serving is also one of the skills with an obvious success and failure rate, at least according to players.  Coaches can see even the smallest improvements and adjustments which is how we measure success at this age.  There are so many intricacies that may seem insignificant, but to a coach’s eye, it is huge.   However, players usually see overhand serving success like this:

  1. Serve over the net = success
  2. Missed serve = failure

It can be terribly frustrating, especially when other players may be getting it right away.  Trying to teach players to trust in the correct steps and trust in the correct form even if it doesn’t work right away is tough.

“Coach, I can get the ball over if I just my fist.  Why can’t I use my fist?”

“Coach, if I swing my arm sideways, I can serve it really far.  Do you want to see?”

“But Coach, I usually serve with my other foot forward.  Why can’t I do it that way?”

(There are reasons…but, well, that is a blog post for another day).

Not, Michelle.  She was very coachable and did everything we suggested.  She tried and tried.  Never getting frustrated and never getting upset.  I never heard Michelle come up with an excuse on why she couldn’t.  After every practice and even after every match, if there was an open court, you could find Michelle practicing her overhand serve.

Even in matches, she never looked scared or frustrated.  Our club had a rule that you had to try to overhand serve in the game.  If you missed, you could serve underhand on your replay serve (the younger age groups automatically get another chance if they miss the first serve in the series).  At practice, everyone practiced overhand.

In the beginning her serves didn’t even reach the 10 foot line.  In the middle of the season, they were falling very close to the net.  Toward the end of the season, they were hitting the net but not going over.  Michelle’s attitude on the court never changed.  If anything, we, the coaches, started to think she may run out of season before she got it over.  Don’t get me wrong, we always knew she could, we just didn’t know the time frame.  Maybe she would have a growth spurt to help out with the process?

Then one day it happened.  She did it!  It was a tight match where the loser went home.  Michelle rotated into the server’s position.  The coaches all knew that improvement and progress were more important than a win on the scoreboard…but being athletes and competitors…deep down we all do.  Michelle was almost a guaranteed sideout for the other side.

She took a deep breath.  You could see the determination on her face.  Step. Toss. Swing. She did it!  The look on her face was something I will never forget.  She was smiling from ear to ear as her teammates gave her high fives.  I could see her mouth “I knew I could do it!”

Little Michelle was by far the smallest, but while she did not outwardly show physical strength, she showed that inwardly, she was the strongest of the all because…

She believed she could so she did.

It only takes one person to convince you that you can do anything you set your mind to.  That person is you.  Strive to always be that person.  No excuses.

Like this post to be entered to win No Excuses – She Believed Volleyball T-Shirt exclusively designed and sold by All Volleyball.



Find Your Awesome. No Excuses.

I remember club try-outs growing up.  We didn’t have fancy numbered t-shirts.  We didn’t have online registration.  Or even huge facilities with 8+ courts in one building.

We had numbers on paper signs to pin to our shirts.  We had a few moms at a table taking registration by hand.  We had high school gyms with two courts.  Yep. It was crowded.

I did what many girls my age did:  dressed in extremely bright colors, crazy socks, and neon headbands and ribbons in my hair.  Then we would pin the numbers on my shirt.  My mom was the best – she ALWAYS brought extra pins so my number wouldn’t flap around in my face.

I looked crazy.  I know I did.  But you know what, I had fun with it.  I felt confident.  I got noticed.  As soon as I stepped onto the court, I lost any jitters tucked away deep inside.  I just played volleyball after that.

As long as I could play volleyball, I didn’t really care what I looked like.  I was there to play and I was there to compete.  Those outfits gave me this this kind of confidence even at 10 years old:

I’m not here to be Average.  I’m here to be Awesome.

That is the best attitude to have when taking a risk or trying something new.  Whether it is trying out for a new club team or trying out a new workout routine.  Sometimes you have to take a risk to reap the rewards.

Whatever gives you the confidence to be awesome, do it!  No excuses.

Like this post to be entered to win No Excuses – Here to Be Awesome Volleyball T-Shirt exclusively designed and sold by All Volleyball.



Dreaming of Beach Volleyball

top 10 reason_beach


1.  It is 8 degrees outside. “nuff said.

2.  No matter how long the sun is out, it isn’t enough to melt all the snow and ice on the ground. Ugh.

3.  Spring break is just around the corner.

4.  College sand volleyball seasons are starting up just as soon!  Get your official Wilson H5001 Collegiate Sand Volleyballs here!

5.  Positive visualization is proven to enhance mood and produce positive results.  Daydreaming about volleyball on the beach totally counts!

6.  ICYMI…The Groundhog said 6 more weeks of winter.  I think Elsa may have bribed him…

7.  Sand socks are in great supply, which will change about one week before the adult leagues start.  It is never too early to order!

8.  It is Qualifier season, which means 3-4 full days of being indoors, with little-to-no windows, surrounded by concrete gray colored walls, and hundreds of people all in the same area.  Then you travel back only to go to school the next day.  Bummer.

9.  All the stores have their spring stuff out…there is hope that winter won’t last forever!  Check out our newest Under Armour jacket, capri leggings, and sports bra in coordinating spring colors.

10.  All the cutest bikinis are IN STOCK and ready to ship!  Check out this one from Asics and this one from Mizuno.