Find out what Amber Falcone’s experience was like with Team USA at the FILA Women’s World Cup this summer, and why this lacrosse star chose Michael Jordan as one of her favorite athletes!
Fitzness: What was it like to represent team USA in Canada this summer?
Amber: That was awesome. Since it was my second go-round, it was definitely a different experience than my first time. I think it’s really hard to put into words what it feels like to play for Team USA. It’s always a pleasure putting on the red, white and blue. When you hear the national anthem play with a gold medal around your neck, it’s definitely one of the best feeling ever.
Fitzness: Do you have any pre-game rituals?
Amber: I don’t necessarily have a ritual, but I do put in my headphones and do a little meditation. So, I kind of just sit in the corner and think about the game and what I want the game to look like, or what are some things that I want to accomplish as far as being a team player with my teammates. And, personally, how I’m going to see myself playing in that game.
Fitzness: I read in another interview that during the world cup you kept on your engagement ring for warm ups and stretching. It looks like family is pretty important to you. Why did you keep on your engagement ring? Did it encourage you or keep you going when times were tough?
Amber: Yeah, I kept it on because my family is extremely important to me, but my fiancée has been one of my biggest supporters throughout the process. We’ve been together about three years. He proposed last year just before things got really intense with U.S. He’s just been the one who is constantly encouraging me and being my biggest fan. It was a little reminder that people are out there and it’s more than just you. You’re representing your family and friends.
Fitzness: You recently became Champion’s brand ambassador. What’s your favorite Champion training apparel?
Amber: I really love all the things that Champion has to offer…
Fitzness: I read in another interview that you like to be comfortable when you work out. Do you have any tips for women when they are getting in shape for their Fall sports?
Amber: I think the biggest thing for me and women is to start slow. Do stuff that you enjoy. When I was training for the World Cup I was in a lot of running and lifting modes. But now that there is not as much pressure, I’m doing a lot more hiking, yoga and going on longer runs. So, I’m definitely doing things that I enjoy rather than the constant sprinting and interval training. Do something that you love.
Fitzness: Definitely, doing what your passionate about is so important especially in a competitive sport like lacrosse. What was the first thing that came to your mind when you found out that you were a FIL World Cup gold medalist in 2009?
Amber: I think all the emotions run through your mind. I think it’s shock…I think it’s unbelievable…I think it’s so exciting. It’s just one of those things that’s really indescribable. You will feel so many emotions at once. The FIL World Cup was definitely different in the fact that we had a lot more close competitions. So, when we won that gold medal after an 8-7 win, it was just one goal apart. And all the hard work that has come into that game and after we finally won…it just meant so much to have so many teammates around me that just worked so hard for a common goal.
Fitzness: I read on the national U.S. Lacrosse website that your teammates said you have a knack for lightening the mood, building strong relationships between the players and coaches. That’s very impressive. In such a demanding sport, how do you manage to keep your competitive edge and keep the close bond within your team?
Amber: I try not to take anything in life too seriously. So, I like to joke around with my teammates and my coaches, which is easy because my teammates are really funny. I’m fortunate in the fact that I can literally be joking one second and be really serious the next. I think my competitive edge comes from personal training, and I feel that if I prepared properly that I’m ready to go out there and play as hard as I can. So, my confidence and my competitive edge definitely come from my own preparation.
Fitzness: I know that you have been playing lacrosse since you were eight years old, and you actually played on the first-ever girls’ lacrosse team in your county. Did you realize at such a young age that you had a passion for lacrosse.
Ambe: I definitely think I’ve had a passion for lacrosse since I was that 8 year old playing, but I really started to make the transition when I was in high school. I played soccer and lacrosse…I realized my heart and passion was in lacrosse. That’s kind of why I pursued that opportunity.
Fitzness: What do you do in your spare time when you’re not training,coaching or competing ?
Amber: Right now I’m focused on helping build a top Division 1 program at Furman University where I coach. Also, I’m in the process of starting a lacrosse company that will focus primarily on clinics and camps for middle school and younger players. I’m also planning my wedding, and I get to plan it with my best friend. So, those are the goals right now in my life.
Fitzness: That sounds great! Before you were at Furman, you were at Vanderbilt and the Commodores made their sixth overall appearance in the NCAA Tournament. What was your experience like as a coach at Vanderbilt?
Amber: Vanderbilt is an amazing place. I am so fortunate that I got the opportunity to start there. I worked with a great head coach, who has coached for a while, and I had a really great mentor. I learned so much and was able to bring a lot of what I learned from Vandy to Furman.
Fitzness: Do you ever cheat on your diet? I assume you must eat a lot of vegetables, fruits and fresh foods. Do you have any junk food that you really love or indulge yourself in?
Amber: I have a really soft patch for sweets. My favorite candy is sour patch watermelon. I could eat a whole bag in one sitting if I wanted to, but I try to limit my intake. If I find a bag, it’s gone in two days.
Fitzness: Do you have any advice for regular women just trying to become more fit?
Amber: I think the biggest thing is just to get started. It only takes 30 minutes a day to workout and just feel healthy and happy with what you have accomplished in your workouts. I can eat healthy. But, there are definitely nights where I’ll get a huge burger and french fries, and I love every second of it. Allow yourself to eat what you want, but just know to work off the stuff you eat the day.
Fitzness: What do you think about websites like ours that promote healthy eating styles and life style choices?
It’s such a good way to promote it and get the word out there. So it’s almost easier for people to have support and feel encouraged to do something because they are not alone. A lot of people are following your blog and what you’re posting. I think your website is awesome. I’m definitely going to be a follower of Fitzness.com now!
Fitzness: You have a lot of accomplishments under your belt at such a young age. Do you feel like you’re a role model for younger women who would like to play lacrosse professionally?
Amber: Yeah, I like to think of myself as a role model. I make conscious efforts, too. If people reach out to me then I will definitely respond and stay in contact with them.
Fitzness: How were you able to balance academic work in college while playing lacrosse?
Amber Too be honest, I didn’t do such a good job at balancing the two my freshman year of college at UNC. I was probably more worried about lacrosse first. Once I figured out time management and learned how to study, I was much better and ended up doing really well. It just took some time for me to figure out how to manage the two. I would definitely say it was time management. When I had a project, I had to do it then rather than procrastinate and wait to get it done.
Fitzness: Time management is so important. What was one of the hardest obstacles you had to overcome in your career to get where you are now?
Amber: I came from a really small town in Maryland. The biggest obstacle going to UNC was reminding myself that I was here for a reason because I think I had a lot of people saying that I couldn’t make it or that I didn’t deserve to be at UNC because of lacrosse. I had to forget what other people were saying and just play the game that I love. I think the biggest obstacle was to be able to go play on the field and be the best athlete I could be.
Fitzness: I know that your hometown is Westminster, Maryland. When you go back do they cheer for you or does the town hold a celebration? Do your parents throw a party when you come home?
Amber: I definitely think my high school is proud of my accomplishments and the way I’ve been able to represent Westminster. I have done some speaking things at my old high school. I love going home. All my family is in the area, so I go home whenever I get the chance.
Fitzness: What was one of your most embarrassing while you were on the field or while you were training?
Amber: I don’t get easily embarrassed, so this is kind of hard for me to answer. When I was in high school, we were running and I got tripped. They tripped me on purpose, one of my teammates, and I fell in the mud. I was a freshman and everybody else was older. I was really embarrassed. It was tragic, because I remember (laughs).
Fitzness: In 2009, you attended the World Cup in the Czech Republic. Is there anywhere in the world that you’d like to go or is there any country that you haven’t been to yet?
Amber: Yeah, the Czech Republic was awesome. Lacrosse has afforded me really awesome opportunities. I actually have a friend who is from Australia and I went there to visit her. Right now my dream vacation would be Greece. And I think that’s actually where we are going on our honeymoon. So, I get to go there in July.
Fitzness: Do you plan to take a break from lacrosse anytime soon even after you’re married?
Amber I think it will depend. I’m playing it pretty much year by year. I’ll be 30 when the next World Cup takes place. So, a lot can happen in four years. My fiancée and I would like to have children at some point.I want to still train. But that’s my plan, to take it year by year and see what happens. If you would have told me in 2009 that I would play in the 2013 World Cup, I would have said you’re crazy. So, who knows, I could be around in 2017.
Fitzness: In your mind, do you feel like there is a lot more you could be doing ? Do you feel pretty happy with where you are now?
Amber: I am happy with who I’ve become. I definitely think there are always things I can work on. I would love to be a better take-away defender. I don’t have a great check, so that would be something I really love to work on. I’m never satisfied, but I am happy with all the accomplishments and things I’ve achieved so far.
Fitzness: I read in another interview, when you were asked about your favorite athletes of all time, you mentioned Dominique Moceanu…and Michael Jordan. Can you tell me why those two are your favorite athletes?
Amber: Michael Jordan has been my favorite since I was a kid. When I was growing up, he was just everywhere. He was on TV, he was in commercials and he had his own shoe line. I was kind of a tomboy at that time in my life. I just thought he was the best thing. I was happy to follow in his footsteps and go to North Carolina even though I never got a chance to meet him. I’m still waiting for my time. In 1996, I was a current gymnast…(Dominique) was just so awesome at that Olympics. I just remember her specifically, but the whole team was great. Those are people who I wanted to be when I grew up.
Fitzness: Going back to your diet, do you feel that there is something that athletes should tweak or add to their diet to get more energy?
Amber I always feel most energetic when I eat a lot of vegetables and green curd beans. I try to eat a lot of chicken and a lot of vegetables. That’s when I feel I have the most energy. I also eat a lot of fruits. I try not to eat too much bread. I stay away from that just because it’s one of my weaknesses. I don’t think it’s crucial, unless you have a certain allergy, to cut out a certain thing from your diet. I think everything is pretty important to help you maintain a lot of energy throughout the day. We have a lot going on. They’re at work, taking care of their kids and they have to come home and cook. That’s the kind of stuff women struggle with, finding time to work out. So, I think that’s really important if you eat well then you’ll be able to fuel your body for training.
Fitzness: Do feel it’s possible for women with children to balance working out, taking care of themselves and running the household? I know that there are only so many hours in a day. Sometimes it gets hard to fit in lifting a few weights or running for a mile or two a day.
Amber: I think just doing a couple of things a day goes a long way. I know it’s hard to find time. Once you find the time and do that run for 30 minutes or lift for 30 minutes than you’ll always feel better… I’ll let you know if I can balance all those things in a few years.
Fitzness: What’s your favorite health food?
Amber: I really love yogurt. I’m big on yogurt and fruits. I do a lot of Greek yogurt. My favorite flavor is vanilla. I like berries, strawberries, blueberries and raspberries.
Fitzness: What do you do with all your awards when you win them?
Amber: My grandmother housed my World Cup jersey and medal…she housed it at her house for four years and she complained about it every day. Every time I saw her for holidays, she’d say can you get this thing out of my house. So, finally I got it out of her house than she was like “oh, I kind of miss that.” I’m like “you complained about it for four years.” All my stuff is scattered from Maryland to Greensville. It’s kind of all over the place. Whatever goes home, that is usually where it stays.
Fitzness: Do you have any holidays that you’re looking forward to?
Amber: Christmas is definitely my favorite holiday and Thanksgiving. I love fall transitioning into winter. It’s different now that i’m engaged. You have to go to both families. I don’t see my family that often, so it’s always nice to go home for the holidays. When we have kids, everybody will come to us.
Fitzness: Do you ever shop at your local farmers market when you’re back home? I know that’s a great place to find unprocessed food
Amber: Here in Greensville, they have a market every Saturday in the summer. You can pick up locally grown vegetables, fruits and all kinds of stuff. Now that it’s over, I usually shop at Whole Foods.
Fitzness: When you go out to eat, are there any restaurants or certain cuisine you like?
Amber: I love hamburgers and cheeseburgers. I also love Italian. I grew up in an Italian family, and we had a lot of Italian, so that’s my favorite cuisine. TRIO, it’s in Greensville, and it’s my favorite Italian restaurant. They have great bread.
Fitzness: Before you play a really big game, do you get nervous?
Amber: I think I go in and out. I wish I could block everything out all the time. This championship game I was a little tight. I was tense about it even though I had full confidence in our team. You get nervous. I think nervous is a good thing. It means that you’re prepared. It means that you care about what you’re doing.
Fitzness: Do you believe that practice makes perfect?
Amber: I think that practice and preparation are two very important things at this level, especially at my age, because we don’t play on the college team anymore. You don’t have the constant practice really. I think that the more you train and the more you workout, the more you run, the better you become. I definitely preach that 100 percent. The more you practice, the better you are going to play and that’s because your gaining muscle memory. You’re able to feel confidence in your performance, and you’ll be able to replicate the same thing as time goes on.
Fitzness: What are some of your favorite moments during your lacrosse career?
Amber: I have a couple. Obviously winning the World Cups were huge accomplishments…In my senior year of college we went to the national championship, and it was the first time North Carolina ever played for a national title.In that moment it was probably the biggest accomplishment of my life. It is still something I remember to this day because I was playing with my very best friends, and we all had worked for four years to make it that far. It’s something I will never forget.
Fitzness: When you’re traveling, do you have time to watch movies or TV shows?
Amber: Oh, yeah. I make time for t.v. My favorite seasons right now are Sons of Anarchy, and I really like Scandal.
Fitzness: If you weren’t playing lacrosse professionally and coaching it, do you think you’d be doing anything else?
Amber: I really love working with kids. I finished my masters in education this past May. If I wasn’t coaching, I’d definitely be teaching. But, I think lacrosse will be something I do for the rest of my life in some capacity, whether it’s coaching young kids or high school kids. Whatever it is, it’s definitely something I’ll do for the rest of my life.
Fitzness: Do you remember any comments from a fan that stood out to you? Have any fans said you inspired them?
Amber Recently I had more fans through Twitter and Instagram. One in particular, her name is Claire. I’ve been pen pals with her. We email back and forth. When she saw the last World Cup magazines in 2009, there was a picture of me and she told her mom “that’s the one I want to talk to…I look just like her. ” They contacted me, and we’ve been in touch ever since. She is such a great girl. We don’t live anywhere near each other, but that’s something that has really meant a lot to me.
Fitzness: While you’re playing lacrosse, have you ever felt discriminated because of your gender?
Amber: I think it definitely happens in women’s sports in general. You are at a disadvantage because the men’s sports are so popular and they get a lot of media attention. Unfortunately, right now men’s sports is what draws the revenue. So, I understand those are the people who are getting the attention, but I definitely think there is something to say about women’s sports and how far we’ve come. I know the U.S. women’s soccer team is such a huge advocate for making women’s sports popular. I think it’s really important that women continue to revere other women and we have women role models in our young girls’ lives.
Fitzness: Do you have any advice for women who are playing lacrosse and would like to continue the sport professionally?
Amber The biggest thing for young girls now is to just play all sports. I think every sport essentially correlates to the sport you want to pursue. Play everything that you love because there comes a time when you go to college and you can’t do everything. That’s how girl’s get burnt out, they focus on one sport their whole life and by the time they have the opportunity to play it at a high level they’re tired of it because they have done that one sport for so long. Play as many sports as you want and just enjoy your youth and enjoy getting the opportunity to run around..
Fitzness: Is there anything else on your list of things to do or is planning your wedding the biggest thing for on your mind?
Amber That is kind of consuming every thought of my mind right now. I didn’t realize wedding planning was such a chore. Literally, there is so much to do. That is kind of the biggest thing right now that I’m trying to achieve, planning out an amazing wedding that is so much fun. Whether I’m a head coach someday or a teacher, I think I’ll be happy in a lot of different professions.
Fitzness: Would you have any advice for athletes to be careful about what they are posting?
Amber: You always have to be careful what you say and what you post. In college, our coach made us not have any pictures on Facebook. The only picture we could have was our personal picture. Although I was so mad at the time, I’m now extremely grateful because that whole time of life had been a race. It might seem cool at the time…but all that stuff comes out eventually. It’s never hidden. So, it’s important to be really important about what you post. My motto for my players is “would you want your grandparents to see that?” If the answer is no, you probably should not post it on Twitter or Instagram.
Fitzness: Is there any recipe in particular that you like?
Amber: I prefer people to cook for me, but I do cook a lot…I really like to bake cakes. As far as cooking, I kind of make basic food like baked chicken and whatever kind of vegetable I buy for the week. I would like to get better and take a cooking class.
