New Goal

IMG_6370After losing about 30 pounds and 11% body fat, I am 7 pounds from my goal weight. But instead of working hard to get to my goal weight, I have been lollygagging like a fool since May. No goals have been met since I left for Japan.

I have not been seriously focused on my health or fitness, so I decided IMG_1264that for the next month or so, I will work very hard to lose these 7 pounds. I am giving myself the deadline of November 20. 

To do this, I will:

  • Plan and track all my meals and snacks (meal prep). 
  • Consume 1,300 calories daily. 40% of those calories will consist of carbohydrates, 30% protein and 30% fat. (Shout out to my gym for breaking down my macros!)
  • Log everything on MyFitnessPal.
  • Continue to do CrossFit twice a week; yoga twice a week; and run twice a week (with Sunday being a long run)
  • Don’t give in to temptations of food. Remind myself that it’s just a month and I can do this.

Treadmill Thoughts

Every year I get an email reminding me of an auto charge I have scheduled for this domain name ( and this blog.


And every year, even though I haven’t used it in years, I continue to renew my website.

Why? Just in case I want to do something with it.

This year I decided that I will do something with this.

What am I planning to do? I still haven’t decided. I been thinking about it every day for several weeks.

For now, I’ve decided to use it as a journal for when I’m on the treadmill or working out. I’m going to joint down all my thoughts when I do my best thinking. Then I’m going post it on here and maybe one of my “treadmill thoughts” will inspire a good idea.

It’s not going to be interesting, but it will make me feel less silly for renewing my domain every year to have it sit here as a blank page.

Today’s work out: 45 minutes of yoga and a 3.15 mile jog/walk on the treadmill.

Sleep, diet, exercise and cutting stress boost brain as you age

Gulliver Prep engineering students create system to fight malnutrition

After an intense year of brainstorming, researching and inventing a product to alleviate malnutrition around the world, seven students at Gulliver Preparatory School have won the Best Presentation Award at the Conrad Spirit of Innovation Challenge.

For the students at the Pinecrest school, their task at hand has just begun.

The award for presenting their project at Kennedy Space Center last week was just one achievement in a list of goals.

“Our goal with the actual presentation wasn’t to win the competition,” said Louis Hamilton, 16, one of the students who focused on producing the prototype. “It’s getting people to watch it from all over the world.”

Gulliver is part of Project Lead The Way, one of the nation’s leading providers of K-12 STEM programs. It serves more than 6,500 schools around the country.

Continue reading “Gulliver Prep engineering students create system to fight malnutrition”

No action yet: A year later, Surfside still discussing sand removal from construction site

For Miami Herald.

About this time last year, Surfside residents were displeased to find a significant amount of new sand from a construction site dumped on their beach. Since then, the sand has been a hot topic and has yet to be removed.

Last March, Fort Capital, a real estate investment management company based in Miami, dug up sand from underneath the construction site on 9011 Collins Ave., the site of a hotel and condominium called the Surf Club.

Florida law says excavated sand must be placed near the site from which it came. As such, the developer spread the sand over Surfside’s public beach.

The state’s law also says the sand must be compatible with the existing sand, but residents believed the sand was completely different, even calling it dirt. They voiced their concerns about the toxicity of the sand during various town hall meetings and claim that they find debris like metal nails and concrete boulders on a daily basis, even after numerous sand sifting activities.

Continue reading “No action yet: A year later, Surfside still discussing sand removal from construction site”

Gobbling up bargains: Holiday shopping kicks into high gear in South Florida

For Miami Herald.


Hector Perez camped out for more than 29 hours at Best Buy, to be first in line to snag a 50-inch Panasonic TV for $199, speakers and a tablet.

“Between all that, I’ll save 500 bucks,” said Perez, 32, of Westchester, who arrived at 11:30 a.m. on Wednesday to await the store’s 5 p.m. opening on Thanksgiving. “So it’s worth it.”

Nearby, Natalie Leon and her fiancé Leonardo Gonzalez had gotten in line at 6 a.m. on Thursday to get the same doorbuster TV and a GoPro camera.

“We’re getting married in June, so it’s the first TV for our new apartment, and the GoPro camera is for our honeymoon” — a weeklong cruise in the Caribbean, said Leon, 23, of Westchester.

Across South Florida, the holiday shopping season kicked into high gear on Thanksgiving Day, as many stores paraded their wares in a flurry of doorbusters, deals and discounts. At some stores, lines snaked around buildings hundreds-thick, as shoppers salivated — for deals.

Continue reading “Gobbling up bargains: Holiday shopping kicks into high gear in South Florida”

Get Engaged at FIU on the 1st National News Engagement Day on Oct. 7, 2014.

Raul Reis, dean of journalism and mass communication at Florida International University, discusses ways his school is adapting to the incorporation of technology on storytelling. Matias Ocner / South Florida News Service

For South Florida News Service. 

By Kathleen Devaney and Crystal Chew

Media Metamorphosis: The impact of technology on journalism today.

Students and professionals in the journalism and education fields discuss the ever-evolving nature of mass communications as technology changes the platform. Technology is playing a pivotal role in the way that journalists are reporting the news. As the Internet transforms mass media, the involvement of citizen journalists weighing in on stories through blogs and other social media is becoming more prevalent.

If one wants to succeed in this field, they have to constantly adapt and have a visual mindset when telling a story. Journalists today must be creative and evolve their stories to incorporate both a print and multimedia component that is interactive and engages the viewer.

Organization works to empower young people against bullying, violence, suicide

For Miami Herald.

Waking up at 4 a.m. on a Thursday morning, Dominic Quarles hopped on the Tri-Rail in Fort Lauderdale and took two buses to Florida International University’s Modesto Maidique Campus for an experience that changed his life forever.

Quarles, 17, was among 100 other students who attended the National Voices for Equality, Education and Enlightenment’s (NVEEE) inaugural peace ambassador leadership conference which took place July 17-20.

“It was really emotional,” said the aspiring fashion designer, who spoke about his identity struggles with his sexual orientation and being born HIV positive.

Continue reading “Organization works to empower young people against bullying, violence, suicide”