Take Flight Launches Performance Training Platform for Super Athletes

Take Flight LogoTake Flight, a Silver Spring, MD-based non-profit organization, is working with athletes from a variety of sports to help them reach their uncapped potential. The organization has a firm belief that performance training is there to inspire, motivate, educate, consult and professionally guide athletes to exceed their goals.

Take Flight offers two programs for athletes: FIT and FLIGHT. These programs are being offered for individual and small groups of athletes this year and plans have been made to offer programs for teams in 2018.

Gaining a competitive advantage in sports is essential. Two innovative programs designed to provide competitive advantages for you and your athletes.

FIT – Program for ALL Fitness Levels

Focuses on building an athletic base by strengthening core strength, improving conditioning, improving muscle imbalance, and reduce injury risk through strength training and improving muscle flexibility.

  • FIT can help even beginners take their fitness to new heights make for an enjoyable and challenging experience.
  • FIT can help both men and women take off inches, build lean muscle and trim belly fat and improve overall health and stamina.

FLIGHT – Program for EVERY Athlete

Focuses on explosiveness, lateral speed, change of direction, strength, and sports specific movements. Focus on the strengthening of all major muscles of the body in a functional training manor and performance enhancement.

  • FLIGHT includes sports specific drills that cover everything from dynamic warm-up to vertical jump to first step front and lateral explosiveness.
  • FLIGHT will improve athletes’ performance and reduce the occurrence and severity of injuries.

Every athlete has the potential to become a SUPER ATHLETE.

About Take Flight

Take Flight is a 501 (c) (3) nonprofit organization that was founded in 2009. Our mission is to impact lives and empower communities through education and fitness. Take Flight Programs promote enhanced physical and financial wellness. We provide education and fitness programs for low-income communities. Health is just as important as finances and exercise is the key to longer lasting energy. This is why daily exercise is one of the top habits implemented by some of the world’s most successful people.

Visit Take Flight online http://www.takeflightinc.org/


Contact: Paul Williams

Tel.: (240) 839-1848

Email: paul@takeflightinc.org

Website: http://www.takeflightinc.org

Healthy Hacks

Set Better Goals

When it comes to goals, a lot of us experience what I call the Race to Disappointment. Tell me if this sounds familiar… 1. We get really motivated to try something new. (“I’M STARTING TODAY!”) 2. We clean the house, pay our bills on time, or finally able to fold all the laundry. 3. First day or two goes good…but then we forget to do something on our lists, get distracted, or procrastinate. 4. Guilt creeps in and we avoid working hard (which only leads to more guilt and procrastination). 5. Until finally, we just quit. 6. Then the waiting game begins until “motivation” comes back around, starting the entire process over with a NEW list of goals. Not the best way to achieve what is most important to you. Good news? You can hop off this treadmill. Let’s look at a better way that sets you up for long term success

2 Easy Steps to Achieve Anything

  1. Hands up on the roller coaster one of the most important ‘hacks’ I ever learned for achieving my goals was to “put my hands up on the roller coaster”. “Hands up on the roller coaster” is one of those moments where we feel really excited and inspired to take action on a goals list.

Client Story: A few years ago, I was trying to form a gym habit. The problem I had was that I’d get up in the morning planning to go to the gym, but after a few minutes of being awake, I’d decide not to go. So, the next time I was feeling really motivated, I built a system. It looked like this: I put my gym clothes and my shoes next to my bed so I saw them first thing in the morning. As soon as I got out of bed, I would get dressed. By the time I finished putting on my clothes, I’d think to myself, “Well, might as well go to the gym” and I DID!

This is a great example of how to use your motivation to set up a success system. That way you’ll stay committed even when you’re no longer motivated. What you can do right now: The next time you’re feeling “motivated” — either now or later this week — use that motivation as fuel. Make a list of everything you need to accomplish your goal. Then, write out an outline of your success system that’ll help you follow through (like the story above).

  1. Start small, and then go big when starting out with any goal — like exercising — it’s better to actually start somewhere than to fantasize about starting forever. This means REALLY running a mile once per week than THINKING to run three miles 3x per week… and never running at all. Each mile you run is a victory for your goal. A lot of little wins is what helps you transition to big wins. Little to Big wins: • Instead of planning to do 100 pushups per day to get back in shape, just do two pushups a day to get started. • Instead of thinking you have to floss all your teeth, just focus on one tooth a day to get things going. • Instead of trying to drink a gallon of water a day instead of soda, just drink one glass of water before you go to bed. • Instead of starting a million-dollar business from scratch, just focus on getting your first paying client.

You can ramp up from there. But you don’t want to fail from the start. What you can do right now: Think of some of the goals you’d like to accomplish (getting fit, finishing school, cleaning your house). Then break those down into tiny steps you can achieve. Make it something you know you can get done rather easily. Write up a plan for how you’ll do this for 2 weeks. Once you hit this target, and then think about expanding. Remember, big goals are accomplished with tiny goals first. How can you start taking some of those tiny steps today?

The Most Powerful Habits

Some habits are much more powerful than others such as – let’s say – exercise. For a lot of people, once exercise becomes a habit, they tend to start eating better and making sure they get enough sleep. That makes sense, right? You don’t want to come in from your morning run and grab a bagel and cream cheese. You’re exercising to feel better, so it’s only natural that you’ll want the food you put in your body to help you feel better, too. I also learned a very interesting fact: Once you start exercising habitually, you also start using your credit card less, doing your dishes earlier in the day, and procrastinating less at work. It’s not like you’re making a conscious decision about this. Instead, for a lot of people, exercise is a keystone habit. When they do it regularly, it starts to change their self-image. And when that changes, they start thinking of themselves as the type of person who wakes up and exercises every morning. And the type of person who doesn’t pull out their credit card, gets chores done, and doesn’t procrastinate at work. Think about it. How many CrossFitters in your office do you know who regularly goof off or procrastinate at work? Nailing down that first habit might feel nearly impossible if you’ve failed to make it happen in the past. But if you use the strategies I’ve shared so far, not only will you be able to create lasting behavioral change, but you’re also likely to build a lot of other habits automatically.

Lose The Hump(day)!

Good Morning!Let’s do 5 sets of this workout today, 30 mins in total and will burn 250-400 calories. 

Have a Great Fit Day!

An Untold Story

Being introduced to this product has changed every aspect of my life. 

In May 26, 2014, I was experiencing depression because of many issues in my life. I’ve always been fit even after graduating college, which I attended on an athletic scholarship, but on this day because of all the things going on in my life I was currently 259 pounds had high blood pressure and at risk for diabetes. As I sat in the doctor’s office hearing this news of possible health risk and being told I needed to lose weight I was very scared because I knew people that have lived with diabetes and high blood pressure. 

One day in the gym a man started telling me about how awesome these products from It Works were and how they have helped him and his wife. When I tell you this man was super excited to tell me this, but like my Mom says “I’m from Missouri, the show me state” so I needed to research and see for myself. Two weeks later I ordered ” The Greens On The Go” and ” The It Works Cleanse “, and it was the change of my life. 

After seeing the results of the product I immediately called some friends and told them about the experience and amazing results. It was not until recently I became a distributor of the product, mainly because I didn’t know it was something I could do. 

Today, I am still amazed at seeing the before and after pictures of my clients and watching their confidence rise! As a result, I’ve really started to grow my business and change so many lives. I enjoy being able to change the lives of others all across the country. You can too!

Check out www.changeofmylife.com for additional information on my journey

5 O’clock In The Morning

Really?! 5am?
Working out early eliminates excuses. While most of us know working out and other physical activities are extremely beneficial, few maintain a fitness routine.  Commitment to working out early in the day eliminates excuses because besides sleeping, what else could you be doing at 5am? NADA.

Your schedule

4:55am: Set the alarm for 4:55 every morning. Keep your phone on the other side of the bedroom, which forces you to get up and out of the bed.

5am: On your feet getting ready for the gym. Throw on some gym clothes and shake up a pre-workout drink. Try not to waste any time and get out the door NOW.

5:30 – 6:30am: A solid hour in the gym is all it takes. Know exactly what you need to do each day before you get there; have workouts planned in advance. When you take the time to prep and plan, you have a much for effective and efficient workout. 

7:00 – 8:30am: You have showered and are ready to attack the day by 7am. The next hour or so is your time to complete task on your to-do list, answer emails, brainstorm,  write or read. Use this time to get all of the little things out of the way. 

This is also a block of time when your phone won’t be buzzing. These distraction-free periods allow you to be very productive. How you use them is entirely up to you. 

9:00am: The normal day starts. If you have taken full advantage of the previous two hours, this day will be stress free. Your days can become much more manageable because of that early morning block of time. So, why not use this time to have a productive day? 

The Super Foods


All berries are great sources of fiber which promotes weight loss. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.


A source of high-quality protein, eggs might give your meal more staying power too.


Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food.


Nuts are rich sources of heart-healthy unsaturated fats. Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts add, on average, an extra two and a half years to their lives. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been linked to heart health and improved mood.


An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen.

Sweet Potatoes

Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land.


This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate.


Excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6. It is also a good source of choline, pantothenic acid, biotin, and potassium.


Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. One cup has 15 percent of the daily serving value.


Rich in calcium and helps fight off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.

Breakfast Time

Breakfast is the most important meal because it sets the tone for the day. A quality breakfast gives you the fuel to have a great day. In general, kids, teens, and adults who eat breakfast have more energy, do better in school/work, and eat healthier throughout the day. Without breakfast, people can get irritable, restless, and tired (i.e hangry).

A sustaining breakfast tends to invest in better health than does a grab-anything-in-sight dinner. Fueling our body’s engine at the start of her day helps us feel more energetic and also able to choose better quality lunch and dinner food options. Sustaining a balanced diet throughout the day such as a granola, banana and juice for breakfast, as well as a sandwich and yogurt for lunch, stops us from the desire of devouring unhealthy snacks after dinner.

Popular excuses to skip breakfast: “No time,” “I’m not hungry in the morning” and “I don’t like breakfast foods.” Weight-conscious athletes say, “My diet starts at breakfast.”

“These excuses are just that, excuses; they sabotage your success in all realms of life”.

I hope to convince you that breakfast is the most important meal of maintaining a healthy diet.

If you want to lose weight, you should start your diet at dinner, not at breakfast! For example, do not want to eat a yogurt and a banana. You’ll feel like you’re starving later in the day.

A bigger breakfast can prevent afternoon or evening snack-binges. A sufficient (400 to 600 calorie) breakfast provides enough energy for you to enjoy your exercise, instead of dragging yourself through an evening workout that feels like torture.

If you are trying to lose weight, you should target somewhere between 400 to 600 calories for breakfast; this should leave you feeling satisfied.

Breakfast is amazing for maintaining a balanced and quality diet. Eating breakfast results in less “junk food” later in your day. Breakfast also enhances weight control, sports performance, energy levels and long-term health.
Breakfast is indeed the meal of champions. #STAYCOMMITTED


TPF30DAY Fitness Challenge


Fat Loss & Muscle Building Programs

You’ve seen my results over the last few months! Now, let’s work on you! Get ready to change up your current workouts and diet with new exercises and great tasting meal options! I’ll be doing this challenge alongside you the entire way!

What you will learn through this program:

  • What foods to eat to achieve your goals safely while improving your health.
  • How to meal prep to help you be successful on your new lifestyle.
  • Portion control and timing of meals including pre and post workout meals.
  • How to season your meals to make them healthy but tasty.
  • How to properly exercise to achieve faster results.
  • How to properly stretch and recover from workouts.

What you will get with the program:

  • Weekly Grocery list.
  • Four week meal plan with specific portions and timing for am workout or pm workout schedule.
  • 4 week Workout plan with videos.
  • Community Forum to engage with all the #TPFcommitment community.
  • Giveaways and Prizes.

All for less than $1 a day per person!


Let’s Have Fun!

Salad Challenge

Salad Challenge

The TriPaulFit Blog is issuing a challenge to help us regain and maintain healthy eating habits: A 21 Day Salad Challenge! Starting 2/18/2016 and Ending 3/10/2016. Eat at least 1 salad per day for 21 days. Remember to eat lean proteins, low-fat dressings (or vinaigrette’s), and drink more water as you increase fiber!


Each week a random winner will be selected and will recieve a #STAYCOMMITTED t-shirt. The Ultimate Winner of the #saladchallenge will be chosen based on the honor system and will receive a $50 gift certificate for UnderArmour. So invite your family, friend and/or co-workers to join with you… or join on your own!

*International players welcome. However, prizes will not be shipped international and will instead be gifted as cash prizes sent via PayPal*

Rules: Make sure you post your Salad pics with the hastag #saladchallenge and make sure you tag our page @tripaulfit. The person with a combination of the most tags and shares will win!

Want An Energy Boost?

Want An Energy Boost?If you want to boost your energy, follow these simple steps.

  1. Laugh – A good laugh boosts your immune system, increases your energy and protects from the effects of stress.
  2. Exercise – Once it is no longer cold outside and hibernation season is over, the solution for that winter fatigue is exercise. Those who engage in as few as 20 minutes of low-to-moderate exercise, feel less fatigued and more energized throughout each day.
  3. Healthy Eating – Eat a balanced diet that includes proteins, carbohydrates, and fats. Make sure you focus on vegetables, whole grains, and fruit. Also, taking a daily multivitamin will ensure that you get the vitamins and minerals your body needs.