The Now

The Now

Written by Audrey Banada

As I fell exhausted, seated at the bottom of the net silencing 524 gator fans and their home team, it was astonishing to see how my team was crying for joy and my opponent in tears, and me just trying to figure out what the big deal was. Who would have thought reporters would call it “maybe the biggest upset in NCAA Women’s Tennis history.”
Taking a moment to reflect,I decided not play competitive junior tennis in 11th grade, burnout or teenage know-it-all, who knows, but this was during the major recruiting year for college athlete. A month before the fall college semester in 2003, with hardly a plan B ready as to where I will go for college, I signed up with the University of Miami on a full-scholarship off a hunch.

It was towards the end of my first season as a freshman tennis player at the University of Miami and , I hear we are going to regionals for a post-season match at Florida. Put yourself in my position, we had a fall tournament (off-season) called regionals. So, for me I thought it was just another match. I haven’t been on the tennis scene for over a year! I even told my parents they did not need to come.

University of Florida was the number one seed at the NCAA tournament and we were going to their home facility to play the round of 64 and meet them in the round of 32. Whoever wins, makes it to the Sweet 16 and the NCAA tournament. I had no clue of this. My parents always taught me not to look ahead, so inevitably it didn’t matter, the goal was to just take care of the now. We, the University of Miami Women’s Tennis team were ranked 23rd in the country at the time, and Florida was expected to win the entire tournament again that year.

In college tennis there are three doubles matches to play. If you win 2 of the 3 doubles matches you get a point. It’s a game to 4 out of 7 points (1 point for doubles and each singles match is a point). The deciding match for the doubles point came down to my court.

According to the gators article “The Gator pair jumped out to leads of 4-0 and 5-1 behind a pair of breaks, but that’s when the Hurricane duo (me and my partner Mari Toro) began their comeback. Suvak lost her serve in the eighth game, but UF still held a 6-5 lead with one break. With Suvak then serving at 40-15 in the 12th game, the Gators couldn’t close out the game and Miami evened the match and took a 7-6 advantage after Banada held. But Berecz came right back and held at love, swinging the momentum back in the Gator’s favor as they broke Toro in the next game to send Suvak to the baseline to serve for the match with a 8-7 lead. However, the Hurricane pair won the first three points en route to breaking Suvak and force a tiebreak. UF won the first two points in the tiebreaker, but Miami won the next five to take a 5-2 lead and eventually take the match with a 7-3 score in the tiebreak.” I remember they had match points before forcing the tie-breaker and our stubbornness wouldn’t allow it. My partner and I were pretty nervous but we were crazy and I think that helped. The doubles point goes to Miami, 1-0.

Finally, the gators win three singles matches and my teammates pull in the other three. I was not even into my 3rd set before I knew that it came down to my court. I remember feeling like my calf was going to cramp. The singles match took 2 grueling hours and 35 minutes. The doubles match I played before that took 1.5 hours in order to clinch, and with only a 10-min break before singles commenced.
I remember looking at my teammates screaming on the sidelines at the top of their lungs after every point I won. I remember looking at my coach trying to stay calm as she tried to keep me calm. I remember trying to conserve my energy, so that my body would not go into a full cramp and I would have to forfeit. I remember looking into the stands and everyone packing themselves as close as they could filling almost 2/3rds of the stadium stands. 524 people were there according to a Gainsville Sun article. Tennis doesn’t tend to draw big crowds and to me that was gigantic! Especially when there was no one to distract and all eyes were on every move I made.

“One of the key games in the match came during the 11th game of the first set. (My opponent, a senior) Dawaf was coming off breaking Banada to get the set even at 5-all, but couldn’t put away the Hurricane during the 22-point game that featured eight duces, five break points and three game points. Banada then held to take the first set. Dawaf rallied and won the first eight points of the second set, earning additional breaks in the sixth and eighth games to force a deciding third set. Both players opened the third holding serve, however the next six games were breaks, as Banada held the serve with a 4-3 lead. She managed to end the tend and held serve and Dawaf was unable to break her again. “Miami’s Audrey Banada edged Gator senior Lindsay Dawaf (Olney, Md.) 7-5, 2-6, 6-4 at No. 5 singles to clinch the upset.”
Again, in hindsight, my opponent was looking at the match that could have potentially ended her career. What was I thinking? Nothing. Just playing tennis, a game I learned to love, for me, no one else. Looking at the stats on the two articles. My opponent was undefeated up until that point.

The match ends with my teammates pummeling me! I get pretty nostalgic going down memory lane, because this moment is a reminder to make it count and enjoy the win!


To read the full articles:




Florida (23-1), which had its 40-match win streak snapped, lost the doubles point for the first time this season

The loss marks the earliest exit for a No. 1 seed since the NCAA expanded to a 64-team tournament in 1999.

The No. 1 seed had reached the final every year since 1999.

Florida had also advanced to at least the NCAA quarterfinals each of the last 17 years and at least the semifinals 16 of the last 17 tournaments; and finals each of the past two win the 2003 championship.

Florida’s four NCAA titles are second-most to Stanford 12.

*this was the first time Florida has lost the doubles point this season …

*the last time UF lost the doubles point was 28 matches ago, when Tulane took two of three doubles matches in the second round of the 2003 NCAA Championships …

*Miami improves to 18-0 this season when winning the doubles point …

*Florida had its 40 match win streak halted (last loss was a 4-3 setback to Vanderbilt on March 16, 2003 …

*the Gators had won 32 straight home matches prior to tonight’s loss …

*UF’s Lindsay Dawaf had entered today’s No. 5 singles match with a 20-0 record this season …

*Zerene Reyes won her 18th straight singles matches …

*UF doubles team of Jennifer Magley & Zerene Reyes won their 21st straight …

*UM’s Megan Bradley won her 17th straight singles match …

*Miami is 1-2 this season against top-25 ranked opponents …

*UF leads the all-time series against UM 31-21 and had won 23 straight meetings prior to tonight’s outcome …

*UM’s last win versus UF prior to tonight was on March 29, 1986 (7-1 in Coral Gables)


5 Productivity Killers You Might Not Be Aware Of

Train yourself to be fully present for one task at a time, Focusing your energy is key to burning through your to-do lists. Rather than trying to finish multiple things at a time when you have competing demands, focus on one task instead;  try to get it to a good place and move on to the next critical task.

“Fear of failure kills productivity” says Jeff Leisawitz, productivity expert and author of Not F*ing Around. “When you hesitate with plans and ideas simply because you fear an unfavorable outcome, your productivity grinds to a halt. In the proper perspective, failure is a guidance system that ultimately leads us to the results we desire. Under a fearful perspective, it kills productivity, growth and motivation.”

Instead of being too afraid to move at your job, embrace the idea that you might mess up sometimes. If (and when) you do make a mistake, first try to understand what went wrong, then tweak your game plan. Oh, and just try to make sure your mistake isn’t a huge one.One of the worst productivity killers I see is flagging email, or marking it as unread to (supposedly) help you remember to come back to it later. Although this process may seem productive and a perfectly sensible way to keep track of what you need to answer, the opposite is in fact trueThis doesn’t actually tell you why you flagged the email—nor does it help you plan, prioritize or take appropriate action at the right time. Create a system by which you file emails into folders according to what action you need to take. Otherwise, archive it or delete it.

Unless it is for the sake of brainstorming, avoid complaining. Complaining and stressing on what isn’t working is a great distraction.  However, complaining about them is not going to get you closer to figure out a solution. It’s important to train your brain on how NOT to linger in negative situations. This is key to being able to identify innovative solutions and ensures you do not get burned out.
If you keep finding yourself with employees or persons who are unable to follow through, you may be with the wrong personality type for the work or event at hand. These folks can’t even identify themselves as “Debbie Downers”.

Say goodbye to the energy vampires in your life, the negative souls who steal your enthusiasm.

Positivity is infectious and surrounding yourself with the right people will be contagious.


If guilt is one of your feelings right now, at ADAPT we got you covered with this delicious low fat, low carb recipe!


  • 1 lb shrimp
  • 2 tbsps olive oil
  • 4 cloves garlic, minced
  • 1 pinch red pepper flakes if you want to spice it up.
  • 1/4 cup vegetable broth
  • 1 tsp honey
  • Juice of 1 1/2 lime
  • 3 medium zucchini cut into noodles
  • Salt and pepper to taste
  • 1 tsp lime zest
  • 2 tbps cilantro


In a bowl, combine 2 tbps olive oil, garlic, red pepper flakes, 1 tsp cilantro, honey, lime juice and lime zest. Add uncooked shrimp and toss to mix well. Marinate for 20 minutes.

Then, heat 1 tbps olive oil in a pan over medium-high heat, add the drained shrimp, cook for 2 minutes, flip, and add the marinade. Cook for 1 more minute and put the shrimps away.

In the same skillet add vegetable broth to use the flavor-packed brown stuck to the bottom of the pan and simmer for 2 minutes. Add the zucchini noodles and cook until just tender, about 2 minutes. Add the shrimp and adjust seasoning. Toss everything and serve immediately topped with delicious cilantro.




5 things you should be doing to stay on track

Are you the type of person who eats healthy Monday to Friday, then Friday night comes around, and you start your weekend binge? I used to be like that and was so tired to have to start over and over every Monday. I felt so discouraged and hopeless because I was unable to meet my goals.

That is until I decided to make five little changes in my life that made huge impact. I will share them with you here, in case you feel you need some help.

1. Take ‘perfect’ off the table: Trying to be perfect is a waste of time. Nobody is perfect, so why was I trying so hard to stick to a clean diet that I would not be able to keep up in the long run? I decided to change this and instead of aiming for perfection by trying to eat extremely clean during the weekdays, now I strive to eat ‘good enough’. By ‘good enough’ I mean eating clean but if I don’t feel like eating chicken and veggies, I have a burger with only one bun and that is ‘good enough’ for me.

2. Let go of food rules: This is sometimes difficult to realize but most people unconsciously set food rules that set themselves up for failure. For instance, one of my food rules are: “Do not eat carbohydrates at night.” and what do you think I ended up doing every Friday? Binging on a jar of Nutella or eating a bunch of French fries. It was so easy to feel like a failure with these rules so I had to adjust my thought process: What if, I don’t have any extreme all-or-nothing rules and eat like a conscious person? So, I decided to ditch the rules and let hunger lead. So I challenge you to be mindful of your hunger and satiety cues, eat when you are hungry and stop when you are full. I assure you, you do not need to set rules.

3.Get rid of cheat days: Weekly cheat days for most people just don’t work because the rest of the week means purgatory. Why do we want to suffer? So we can have a “cheat day” and feel miserable afterwards. You know what I am talking about! Also, we don’t need to cheat because choosing deliberately to be unhealthy is not thriving. What and when you eat is up to you no matter what day of the week it is. Take responsibility and choose to thrive.

4.Stop rationalizing your decisions: my best excuses were holidays, vacations, birthdays, work meetings, hard workouts, feeling tired or sad — just to name a few. So I stopped rationalizing my choices and began acknowledging the consequences! You can do it, too: it’s your call. Ask yourself: why am I overeating? Is it just because I am at a work meeting? Or is it that I am stressed, bored, overwhelmed, excited, happy? What emotion is underlying the binging behavior? If you practice this often, you will learn to catch the emotion and, hopefully, avoid the overeating. Be aware of your decisions and don’t wish, DO. Take action because knowledge without action means nothing.

5.There is no perfect time: stop waiting for the perfect time to eat clean, to eat healthy, to thrive. It is right here and right now! Apply that philosophy, get rid of those dreadful Mondays and put an end to that cyclical behavior and strive to learn and move forward.

Up for a challenge? I challenge you to ask yourself how your overeating is going. If what you’re doing works for you, that is great! Keep it up! If not, then ask yourself what it is doing for you. What purpose does it serve? To me, overeating was an attempt to self-medicate the stress of the week away. If you find the underlying reason to your overeating, you will be able to focus your attention on resolving the real issue, instead of adding another to your life.

Happy Thansgiving!


Maintaining your Ferrari!

Often times when speaking to individuals, I come to notice they do not truly understand the benefits of massage therapy incorporation as a part of a balanced training regimen. Most often, they see the modality as a luxury rather than necessity, and engage in it seldom, if at all. It is then I offer two simple analogies: What type of car would you rather be, a Ferrari or a Honda? And, regardless of car choice, would you take your car for routine maintenance services (i.e. oil change, tire rotation, brake fluid change, etc.) especially if this was the last car you’d ever possess?

Treat yourself like a Ferrari, not like a Honda!

No offense to any Honda owners, they make decent vehicles, but when you think Ferrari, you think masterpiece, if not high-performance. High-performance output requires high-performance input, in both cars and bodies. Athletes are the high-performance models of the human body. And in order to keep up with the substantial demands required of being optimally fit, athletes must stick to an impeccable diet regimen, maintain quality and consistent rest habit while adhering to regular exercise, training and conditioning programs. This also requires the need for superior health and wellness strategies to sustain optimal performance by their bodies, such strategies like incorporation of massage therapy. By having regular massages, athletes can keep their muscles healthy, improve their flexibility, reduce fatigue, maintain relaxation, improve sleep cycle, improve endurance, help prevent injuries and prepare the body and mind for optimal performance.

Massage therapy is geared toward athletes of every kind, from world-class professionals to weekend joggers. The particulars of the massage technique are specific to the athlete’s sport/exercise/fitness of choice. Focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements. More than a treatment for injuries, massage produces overwhelming benefits for athletes physically, physiologically, and psychologically.

Think of Massage Therapy like Routine Maintenance for Your Body

Heavily exercised muscles tend to lose their capacity to relax. This causes chronically tight muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes athletes to injuries- especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.  A regular routine of massage therapy is very effective in combating these effects of heavy exercised muscles.

It’s important to note that while a massage here and there is nice, it won’t give you the same benefits as a regular massage program.  Like exercise itself, your benefits are cumulative, meaning the more regularly you receive a massage, the more you’ll reap their advantages.  Think of it as preventative maintenance.  That being said, know that the benefits are often short-lived and part of the reason why it is a cumulative action.  Normally my recommendation is once a week if possible or every other week if you’re training at a high level and often.  If getting a weekly or bi-weekly massage isn’t in the budget or you don’t have time, I suggest aiming for at least once a month. When massage therapy is used as preventative maintenance or to assist in recovery, rather than as reactive modality, it can be an essential weapon in your training arsenal. Don’t wait until your car is broken to change the oil, be proactive, maintain your Ferrari in top shape!

By Peter Beitia, LMT

Guilt Free Vacation!

It is easy to stay on track while being at home, but how difficult it is to not go off the wagon while traveling outside your home city? When you are at home you are able to prepare your own food, you workout at your favorite gym (ADAPT of course) and you follow a specific routine. When you are at home you are able control most of the factors that influence your fitness habits but what about when you are NOT at home? When you are not able to cook your own food, when you probably don’t have a gym to go to, what do you do? Do you throw the towel in?

Here are 4 tips to have a guilt free and healthy vacation.  

  1. Hydration: Drink water! Staying hydrated will save you from having junk food cravings. Also, if you like to enjoy some drinks on your vacations, try to choose cocktails that are not full of sugary things. Choose clear alcohol like vodka and lemon juice so you don’t waste those calories in just a drink. Ask Coach Audrey for the best ways to drink pure water!
  2. Quick workouts: There is this amazing thing called TABATA. I am pretty sure you have done this at our gym. Tabata workouts are short and sweet. They make you sweat and grind in only 4 minutes! Who doesn’t have 4 minutes to workout? Coach Scott has great Tabata ideas! Catch him at the gym!
  3. Eat smart: Moderation is key! If you want to go to a great restaurant and eat something full of carbohydrates or fat, don’t eat the whole plate! Share with your family and friends!! If you are on The ketogenic diet ask Coach Jorge! He is going to tell you how can you make a good cheat day and how to go back into ketosis!
  4. Guilt free heart: The fact of feeling guilty because your are not following your regular routine and you are eating more than usual is very stressful and researchers have proven that the more you are stressed out the more you gain weight. When the brain detects the presence of a threat, in this case being stressed out because you are not following your normal routine, it triggers two hormones: the adrenaline, which helps you feel less hungry just for a moment but the effect of adrenaline soon wears off, cortisol, known as “the stress hormone” starts signaling your body to replenish your food supply. So no matter what you do you will end up eating more as a consequence of being stressed out. I would recommend some mindfulness meditation to release stress. Ask me, Coach Nana, for more information.


Until next week!!!