Ashley Hoffman, Amanda Magadan and Lauren Moyer leading field hockey players reveals their new venture “Uncommon”
Uncommon is a field hockey coaching group created and managed by three current U.S Women’s National Field Hockey Team players. They saw the need for accessible resources for all skill levels and genders to take their game to the next level. Ashley Hoffman, Amanda Magadan and Lauren Moyer are cofounders of “the Uncommon”. Online presence is at https://www.becomeuncommon.com/
Ashley Hoffman is an American women’s field hockey player. Hoffman was raised to the United States national team in 2017, following success in the national junior team.
Hoffman first represented the United States junior national team in 2014 at a qualifying even for the 2014 Youth Olympic Games in Montevideo, Uruguay. In 2016, Hoffman once again represented the junior national team at the 2016 Junior Pan American Cup and 2016 Junior World Cup.
Hoffman made her debut for the United States senior team in March 2017 in a test series against New Zealand in Christchurch, New Zealand.
Hoffman was a member of the bronze medal winning team at the 2017 Women’s Pan American Cup and also Pan American Games 2019. Named to the U.S. Women’s National Team 2020. Her mother Brenda Hoffman is a Los Angeles 1984 Olympic Bronze Medalist.
Ashley is serving as current captain of the US Women’s National Team where her primary position is defensive screen. Prior to joining the national team, she attended the University of North Carolina where she became a two time All-American, the 2019 Honda Award Winner, a 2018 National Champion, and a 3X ACC Champion.
Amanda Magadan is an American women’s field hockey player. Madagan joined the United States national team in 2017, following success in the national junior team. Raised in Randolph, New Jersey, Magadan attended Randolph High School before moving on to Lafayette College.
Magadan first represented the United States junior national team at the 2016 Junior Pan American Cup in Tacarigua, Trinidad and Tobago. From this tournament, the team qualified for the 2016 Junior World Cup, where Madagan also represented the United States.
Magadan was a member of the United States team at the 2017 Pan American Cup. She scored a goal in her team’s historic semi-final defeat against the Chilean team. She was also a member of the United States team at the 2019 Pan America Games in both competitions she won bronze medal. Named to the U.S. Women’s National Team 2020.
Lauren Moyer is an American field hockey player for the American national team. She participated at the 2018 Women’s Hockey World Cup. She began playing Field Hockey since 7th Grade. She was a member of the United States team at the 2017 Pan American Cup. She was also a member of the United States team at the 2019 Pan America Games in both competitions she won bronze medal. Named to the U.S. Women’s National Team 2020.
Women Fitness President Ms. Namita Nayyar catches up with Ashley Hoffman, Amanda Magadan and Lauren Moyer, the leading field hockey players and are co-founders of “the Uncommon” the field hockey coaching group to talk about the secret to success, diet, and exercise routine.
As professional hockey players, you play for the American national team. Walk us through your individual spectacular journey and tell us how it all began?
My field hockey journey started in second grade at my school district’s youth league. I am fortunate to have started playing at a young age because my mom is an Olympian in the sport, so she had a field hockey stick in my hands as soon as possible. I joined a club team in 6th grade and soon after began dreaming of following in her footsteps to play in college and the national team. Going into my freshman year of high school I made the u-17 Junior National Team and went on my first international tour to Vancouver Holland. From there, I stayed in the Olympic Pipeline of USA Field hockey, playing on the U-19 and U-21 Junior National Teams. I got a scholarship to play Field Hockey at the University of North Carolina, which was my dream school, and made the national team my sophomore year of college. I’ve been on the national team now for three years.
At a young age, my life revolved around sports. Growing up, I went to my brothers’ baseball games and played all the recreational sports in my town. Once I was age-eligible, my dad registered me to join my first travel softball team. The sport of softball took me all over the tri-state area, out to Colorado, down to Florida, and more. Throughout my athletic career, my eyes were set on playing collegiate softball at a division one school and I had dreams of playing for Team USA, on a different stage, as a softball player.
That was all before I picked up a field hockey stick. The summer before ninth grade, I had made up my mind to play field hockey in high school. I loved sports and thought it would be a great way to get to know more people. Next thing I knew, I was juggling club softball, club field hockey, my high school athletics, and academics. After receiving interest from a few schools to play field hockey in college, my mind was made up. I’d pursue field hockey. Compared to softball, the game was far more fast-paced and suited my motor and work ethic, which I felt could outweigh any mistake that I made. Regardless of your position on the field, the sport naturally involves all eleven players and allows you to exert influence over the game. There were endless skills that I wanted to learn.
I began playing like a lot of girls in U.S in 7th grade. I was really into soccer at the time and used field hockey just as a way to keep myself busy and active between soccer seasons. My sophomore year of high school was when I started to shift my attention solely to field hockey. I stopped playing soccer, joined a hockey club and became involved in Futures which is a development program within USA Field Hockey. I then went on to play at the University of North Carolina for four years and loved absolutely every second of it. During that time I was also playing on the U-19 and then U-21 squads for the U.S. I look back at those four years and realize how much growing I did as a player and person and believe those experiences are what helped me reach the women’s national team.
Did you always have your eyes set upon becoming a professional athlete since childhood? If not, when did this happen?
I had always heard stories of my mom’s success in field hockey, even brought her Olympic Bronze medal into show and tell at my elementary school, so Ive had goals to play in an olympics for as long as I can remember. I think this truly shows the power of representation for women and girls. If young girls see people they can relate to achieving great things, they too will believe they are capable.
Although, to some degree, I once had aspirations to compete at the professional level, prior to my sophomore year in college, my aim was not to make the Senior Squad for field hockey. Truthfully, I did not know much about the USA pipeline or the route to the USA Women’s Team. This all changed for me, when I made the U21 USA Team in 2014. With credit to my coach at Lafayette College, Jennifer Stone, who encouraged me to attend, I tried out for High Performance the summer following my freshmen year. Beginning with the High Performance team, I continued to make teams and advance through the USA Field Hockey pipeline, ultimately, landing a spot on the U21 WNT coached by Janneke Schopman. It was there, that my development as a hockey player took off and my dreams to further my hockey career were cemented. After three years on the U21 WNT, I was given the opportunity to live out a dream and represent the red, white, and blue on the international stage.
I’ve always loved playing sports and playing gave me a sense of belonging and pride. I remember watching Mia Hamm and thinking that her life must just be the coolest but I’m not sure I ever said out loud that I wanted to be a professional athlete. I don’t think growing up you ever really think that you’ll have the chance to be a professional athlete even if it’s what you want most. The realization that I could legitimately do this as a profession didn’t cross my mind until college when I was a little closer to it being a reality. It’s been an amazing so far and I’m super lucky to get to play the sport I love as my job.
Introduce us to a day in your life, each one of you.
Routine is a huge part of my life. The consistency keeps me productive and on track, but also instills discipline in ways that you wouldn’t necessarily think would. I am a morning person so I will wake up between 6:30-7am. I set an alarm for the odd chance that I over sleep, but usually am woken up by my dog. I take her for a walk as soon as I get up, quickly followed by a cup of coffee and breakfast. I try to allow myself at least an hour each morning for personal growth where I switch off my phone and self-reflect with the guidance of books, do devotionals, or get in a yoga session. As a full-time athlete the mornings and afternoon, usually from 9am to 4pm are mainly spent at training sessions, in the gym, or in team meetings. Fueling is very important so I always each lunch around 12pm and follow the last training at 4pm with a protein snack that holds me over until dinner around 7pm. I try and finish all my additional work including homework for my MBA, any projects for Become Uncommon, and film for the national team before 8pm so I can wind down for sleep, which usually includes a Netflix episode or two, before I fall asleep around 9:30-10.
A typical day in my life starts early – waking up around 7:15 am to my dog, Max, wagging his tail and ready to play. After some snuggles with Max and a quick morning mindfulness session in bed, I head downstairs to start my day with a cup of coffee and a bowl of oatmeal (usually topped with blueberries and strawberries along with a dash of cinnamon). This time in the morning is one of my favourite parts of the day. Then, I head back upstairs to get changed and ready for my day before heading out to our facility. Sometimes, in between changing and leaving, I’ll sneak in a walk with Max. As I arrive in the locker room, I’ll give a one-for-all ‘good morning’ greeting before finding my locker. Usually, everyone will chat about the latest episode of the Netflix series they’ve been watching or the most current events on the news. Then by 9am, we are out on the pitch or ready to go in the weight room. Post-morning session, everyone grabs a bite to eat and fills their down time with training room hangouts, normatec, school work, or Jeopardy re-runs. Then, as 2pm approaches, we gear up for training session number two out on the field. At the conclusion of practice, everyone is into the locker room awaiting their treatment time, figuring out dinner plans, hopping in the shower or out the door and headed home. Once I get home, I, typically, eat dinner and then spend the rest of the night hanging with Max and my roommates, watching a show, reading a book, or doing some real estate work. I end the day with a routine check-in call to my Mom and then I’m off to bed.
I’ll take you through a typical training day routine I’ve created myself. I usually wake up anywhere between 6:30-7 a.m. I make myself some breakfast which is typically eggs and a piece of fruit or a Greek yogurt bowl. After that I have a little downtime before I’m out the door and off to our first training session. Our days alternate between having one practice a day with a lift and two practices a day. After training I eat lunch and spend time with my teammates which is my favorite part of the day. After our training is done for the day I head home, eat some dinner and start prepping for the next day.
This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2020 Women Fitness
What exercises comprise your fitness regime or workout routine that you may like to share with our viewers?
Lifting and conditioning both play huge roles in my life as an athlete. Exercises you are likely to see me completing in the gym are Olympic lifts, box jumps, one-legged exercises, RDL’s, Barbell Hip thrusts, ladder drills, pull ups, and dumbbell arm variations. We also utilize a lot of injury prevention exercises with bands and body weight. On the conditioning side we mainly gain fitness through MAS running, such as 15:15s or 10:10s, and threshold pushing 3-4 mile runs.
Personally, I do a ton of yoga. I love doing hot yoga!! It is so good for you mind and body and has made me a better athlete.
Our fitness regimen, over the course of a year, varies based on upcoming competitions; however, there are a number of staples which are fixed to our routine. Our detailed workouts are scheduled 5-6 days per week and typically consist of: 3 days coupling a lift and run workout, 2 days being a double running day, and 1 day of a recovery or a long run. A lot of our cardio is strategically built into our training sessions, which is guided by data from both heart rate and GPS monitors. We do supplement running to reach certain training loads throughout a week and a training period. Some of my favourite workout exercises include: mini band work, hang cleans, and pull ups. Some of my least favourite exercises are hip thrusts, renegade rows, and bench press.
Depending on where we are in our macro schedule, our fitness programming is either ramped super high, low for recovery or in the middle to maintain fitness and strength. When we’re preparing for a big tournament the build-up can be pretty brutal – lots of sprint reps and max out effort running. One thing that we do I think everyone can benefit from is our mobility circuit in the recovery phase. I’ve worked a lot on hip alignment, ankle mobility, knee stabilization, and hamstring strength to make sure I reduce my risk for injury as much a possible. Good functionality of your joints and muscles are super important for every athlete no matter the level – you’ll find you’ll be able to complete workouts and tasks with ease once your body in moving in the right way.
Share the diet that you follow to remain healthy and physically fit? Five foods you absolutely love. Who loves to cook what?
- Breakfast salads- replacing toast with greens, served with two over easy eggs, avocado, turkey bacon and lots of veggies!
- Whole grain almond butter and banana toast add honey and cinnamon!
- BOWLS- açaí bowls, grain bowls, salad bowls, put anything in a bowl and I love it.
- Shrimp or fish tacos
- Frozen yogurt or peanut butter chocolate protein smoothies
I actually don’t follow a strict, “I can eat this and not that,” diet, but instead I try to be a conscious eater and follow a 90/10 rule. The 90/10 rule means you eat clean, healthy 90 per cent of the time and allow yourself to indulge in your sweet or savoury cheat foods 10 per cent of the time. I certainly have a sweet tooth – there is no doubt about that (Ask anyone who knows me). The 90/10 rule helps me be mindful of what I’m using to fuel my body and freely adjust based on my training schedule, how I might be feeling, and what I have available to me. One way I’ve found it easier to eat healthy is to try new foods and experiment in the kitchen. Healthy food can be nutritious and delicious, but it’s about figuring out how to pair foods to make them oh so yummy!
Six foods I absolutely love (sorry I couldn’t pick just 5) are…
Sweet green’s Harvest Salad (kale, wild rice, chicken, sweet potatoes, apples, almonds, goat cheese, and balsamic vinaigrette)
Picante Pizza from a local Lancaster restaurant (pizza with Soppressata and hot honey)
Ice Cream (especially Oreo chocolate chip mint)
And cookies, more specifically chocolate chip.
Over the years we’ve worked with some amazing nutritionists who have helped us develop regimes to follow when we’re in a hard training block, for recovery, when we’re in a foreign country, for travel, etc. You name a situation, they’ve helped us develop different programs for each with the main take always for us being protein intake and using carbs in the right way. I wouldn’t say I’m “on a diet” but I am conscious of what I am eating to make sure I can perform my best. I struggle the most when we travel so here are the 5 foods I make sure I’m bringing when we’re on a flight so I know I can properly fuel myself; carrots and hummus, blueberries, squeezable applesauce, beef jerky and salted popcorn.
Having to train constantly in extreme climate conditions, how do you take care of your skin and hair?
First and foremost sunscreen is always a must I apply a moisturizer with sunscreen to my face every morning whether I am training that day or not. If I am training outside i will wear zinc on my face, neck, shoulders and arms. Since my hair is in a ponytail 90% of the time, I try to keep it down when I’m not exercising to prevent breakage. I also avoid shampooing and conditioning my hair every single day.
Sunscreen, Sunscreen. And… MORE Sunscreen. It’s always a must-have in my locker or bag. I wear sunscreen during all our training sessions home and away when the sun is out to play. For my hair, I honestly don’t do much aside from the normal shampoo and conditioner. I try to get my hair trimmed when I start to notice split ends to keep it looking and feeling healthy.
My skin routine is super important to me no matter where we go! Typically after we travel my skin in super dry so I always have a facial list of moisturizer in my bag. My moisturizer is super light so I don’t feel greasy and has a built in SPF because of how much time we spend in the sun. During training I apply and re-apply sunscreen to my face during every water break. After training I use a face wipe to feel fresher and get some of the excess sunscreen off. At night, I either I alternate between an exfoliating face wash and a light, foaming face wash to clean my face. I then use a night time serum that tightens up my skin and over that I then put on a thicker moisturizer – and then the next day I do it all over.
Who has been your greatest influence and motivator in your success in the field of your career?
My mom hands down has been my greatest influence and motivator for my success in Field Hockey. She not only demonstrated that it’s possible, but supported me through all the ups and downs without making me feel pressure to have to succeed. She gave me room to forge my own path while instilling in me the values necessary to succeed as an athlete and person.
There are tons of people who have influenced and shaped me, but the greatest influence and motivator in my field hockey career has been Janneke Schopman. I was extremely fortunate to spend 6 years as one of her players. With each team, she navigated team social dynamics and helped each group cultivate a culture unique to the identity of that group. Her knowledge of the international hockey game is unmatched and her dedication to her athletes is unparalleled. Her ability to formulate authentic relationships with her players, her work ethic and consistent self-reflection made her a one-of-a-kind coach. She provided tough love to help you grow and her ability to identify when her athletes needed support was always appreciated as a player.
My greatest influencers are my parents. They have always pushed me to be the best version of myself I can be. Their unwavering support throughout my sporting career of me as a player and person has given me the confidence I need to take on any challenge head on. I play to make myself and my country proud, but I also play to make them proud. They have given me every opportunity to succeed and for that I’m forever grateful.
Share with us your HIIT home workout that works great for a hockey player’s body?
On the minute every minute routine are pretty staple
Ex: 10 burpees, 10 squat jumps, 5/ea. mountain climbers 5 sets
“12 days of Christmas workout” start at 1, 1-2, 1-2-3, 1-2-3-4 etc. time yourself.
- 20 yard kettle bell carries
- Turkish get ups
- Box jumps
- Pull ups
- Squat jumps
- Bent over rows
- Skater hops
- Broad jumps
- Hanging knee raises
- One legged jump rope each leg
- Hammer curls
I always love a good Tabatha workout where you go hard for 20 seconds and then rest for 10 seconds and repeat 8 times. There are a host of Tabatha playlists on YouTube that make the workout a little more fun. Sometimes, following a light workout, a bunch of girls will join in a Tabatha Ab workout alternating through everyone’s favourite Ab exercises. Tabatha workouts are also great for anyone with a busy schedule who wants to get moving and maximize the use of their time. Alternate through a variety of exercises like step ups, bicep curls, squats, alternating squat jumps, push ups, side lunges, RDLs, pull ups, any Ab exercise, or substitute any exercise you want.
Five Stretches that I usually do before working out include:
Any and all Hamstrings Stretches (Golf Ball Pick Ups, Frankenstein, Leg Swings, and more)
- Hip Flexors (lunges with a side reach)
- Downward Dog
For us it’s important to have a strong core, stability in the hips and knees and strength in your hamstrings. One of our team’s favourite is doing a few rounds of Tabatha (20 seconds on, 10 seconds rest) to work on our core strength. Stretching and warming up are also a huge part of our workout and training routine. The must have stretched for us are hamstring scoops, abductor side lunges, quad pull, forward lunge with a bend and pigeon pose.
Five stretches that must be done to avoid injury.
- Glute bridges
- “World’s greatest Stretch” low lunge + inside elbow to the ground+ internal rotation- inside arm up to the sky + rock back to extended your front knee straight.
- One leg kneeling hip flexor stretch
- Hamstring pull
- Any and all Hamstrings Stretches (Golf Ball Pick Ups, Frankenstein, Leg Swings, and more)
- Hip Flexors (lunges with a side reach)
- Downward Dog
Five tips to work upon while playing a team sport like hockey.
- Don’t ignore the mental aspect of the game. I use mindfulness and yoga to practice mental discipline.
- Don’t get complacent and wait for someone else to make the impact or score the goal, take it upon yourself every time you step on the field.
- Growth often is hard to recognize when you first start, but stick with it and you’ll see the impact over time.
- The more time you spend outside games in that uncomfortable state physically and mentally the more equipped you will be when you have to perform in games.
- Success doesn’t always equate to winning. Success can also be how your life was impacted for the better along the way.
- Become a Team Player — in a team, there are a number of different roles. Each role plays an important part in a team’s success. Find out your role and do it to the best of your ability. You’re team needs you. Being a team player requires you to be selfless and serve the team first.
- Well done is better than Well Said — everyone can talk about what should be done, but well done is better than well said. Leading by example holds more value than words not backed by action. Through your everyday actions, you can set standards, cultivate culture, and influence those around you.
- Crucial Conversations — Confrontation can be uncomfortable, but it can also be the compass of a team. Those that can face problems through crucial conversations involving open communication, honest feedback, and vulnerability will find success on the other side of their conversation and discomfort.
- Be Authentic — A team is made up of unique people from different backgrounds with varying experiences. Be yourself. Reflect on what your core values are and be unapologetically yourself. Through your authenticity, people will love you for both your strengths and your weaknesses. Own them both.
- Invest In Your Team — Get to know your teammates on and off the field, as with anything you invest in. It may take time, but it pays off in the long term. Invest in getting to know your teammates, understanding their values, discovering their motives, and learning who they are beyond the pitch.
Your most recent venture, ‘ the uncommon’ is a field hockey coaching group created and managed by the three of you. Tell us more about it. A motivational quote you live by?
Uncommon was created as a coaching platform to empower athletes to take control of their own development. We hope that through uncommon we can help athletes reach their full potential in healthy and sustainable ways, while having fun and loving the sport. From my experience, you have to see her to be her, so we are putting ourselves out there hoping to inspire the next generation of field hockey players and grow the game in the United States.
Quote- “Vulnerability is not winning or losing; it’s having the courage to show up and be seen when we have no control over the outcome. Vulnerability is not weakness; it’s our greatest measure of courage” – Brene Brown
Become Uncommon has been a shared goal of ours for some time. We created this coaching platform to inspire, teach, and connect with the next generation of athletes. Coupled with our desire to give back through coaching, we wanted to help young athletes navigate the other areas of high performance training including nutrition, mindfulness, recruiting, and more. Through both online and in-person coaching, our goal is to provide the tools and resources for athletes to own their own development at all levels of the game and create a community of uncommon athletes working together to achieve excellence.
“We are what we repeatedly do, therefore, excellence is not an act, but a habit” – Aristotle.
This quote reminds me, that the actions we take daily, although seemingly insignificant at times, compound over time to create lasting habits and these habits, ultimately, define us. Excellence is like an investment. You need to put in the work today to reap the benefits in the future. It’s not an immediate reward. It doesn’t happen overnight, but instead is a process that through sustained hard work of developing habits you produce excellence.
For me, it’s humbling to know that being present in the moment, I can, through my choices, be the best version of myself.
Uncommon was an idea the three of us have been talking about for a while. Our goal is to bring remote training, as well as in person training, to athletes of every level around the country. We wanted to create a brand that was fresh and try to grow the sport of field hockey in the U.S. The field hockey world is so small and for so long as been exclusive to the east coast – we want to be a part of the team that is working to change that!
Five key factors to follow while preparing for future championships.
Fitness, diets, mental strength, faith, skill (mind, body, and soul).
- Strengthen your Strengths — this builds confidence and certainty. It improves your understanding of your game and always gives you something to go back to when things are going wrong. Your strengths are unique to you so develop further and play to them when the time comes.
- Rest & Recovery — as with anything, leading up to a championship, take care of yourself. Push yourself to the limits in practice and in the weight room, but be mindful of what your body tells you. Make sure you are sleeping enough. Drink plenty of water. Fuel your body properly. Practice mindfulness regularly. Prepare yourself mentally – do what you need to do to be in the right headspace. Rest and recover just as hard as you hit the gym and pitch.
- Control the Controllable — “By failing to prepare, you are preparing to fail”. Ask yourself, what can you do to prepare? This is what is in your control. How do you approach every day? With an attitude ready to attack the game and get better? That’s in your control. Did you watch film and brush up on your opponent’s game? That’s in your control. Did you take a couple extra reps at the skill you’re struggling with to make sure you get it right come game time? That’s in your control. Did you do your workout when away from the team? That’s in your control. Did you practice mindfulness to up your mental edge on your opponent? That’s in your control. While you certainly want to control the controllable come game time, the best thing you can do, is come prepared. Control how you show up— prepared.
- Develop Your Mental Game — the game between your ears is just as important as the game of tactics and technical work on the physical pitch. Practice mindfulness recognizing how you can skilfully work with your mind. Sports are emotional – You’re angry, you’re frustrated, elated, excited, nervous (to name just a few). Being able to practice how you deal with those feelings and thoughts prior to game time will allow you to have more control and greater a competitive edge in your game.
- Enjoy the Process & the People — Your goal, as an athlete, ultimately is to win. But, don’t forget to enjoy the journey and people along the way. There are challenges you overcome, laughs you share, and mundane everyday tasks that may become nagging, but stay present and enjoy the journey.
Share a few words about the website Womenfitness.net and message for our visitors?
Womensfitness.net is a space of empowerment and inspiration for women of all walks of life. Whether you are a mom of five, or a professional athlete, you can find motivation in its pages. Having a space for women to highlight each other’s narratives is vital to our advancement in society! Thank you again. We love what your website and magazine offer!
Ashley Hoffman Co-founder Become Uncommon, Becomeuncommon.com
From exercise & fitness, beauty & fashion, healthy eating, yoga & mediation, and more, Women’s Fitness has a wide range of resources to empower you be be the best version of yourself. This magazine is for every woman out there.
Social Media Presence:
This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
All Written Content Copyright © 2020 Women Fitness