Getting Back on Track

When the holidays roll around, so do the pounds. You have a full feast in front of you and then, well… there are always Grandma’s famous desserts. This is a time for you to relax and enjoy the time spent with your family and friends, not worrying about calculating every calorie. Holidays only come around once, and are typically only for a day so it’s okay - have that cookie! But once tomorrow comes, here’s how to get back on track.

1.       Fall back into your normal routine. This includes planning and prepping your meals and exercising. Do not allow yourself to fall into a bad routine. You had a relaxed day, now get back to the grind.

2.       Prep your meals. After eating unhealthy foods, it’s easy to continue on a downward spiral. By cooking and prepping your meals ahead of time, you will be less likely to eat other unhealthy options. If you don’t normally do this in your usual routine, you should consider trying it out as it saves time and money!

3.     Drink water. Typically when you eat foods around the holidays they tend to have a lot of sodium. You may feel bloated and the scale may even say you gained 5lbs, but it’s more than likely because you are holding onto water. By drinking more water, you will flush all your toxins out and diminish bloat. Plus it’s an appetite suppressor!

4.       Revisit your goals. After a day full of food and fun, it’s easy to lose sight of your goals. Try writing down both your short term goals and your long term goals. Taking the time to write them out can really make a difference in achieving them!

Get more out of your Workout

 

Are you consistently working out and training? With the days becoming shorter and our to-do lists getting longer, it may be hard to find the time to get your sweat on. Just because everyday life gets hectic, do not put your health on the back burner. Check out these tips to get more out of your workout!

1.       HIIT. High Intensity Interval Training is a GREAT way to get the most out of your time. It can be applied to many different activities including running and swimming and gives you better results in less time.

2.       Switching it up. If you continuously do the same exercises every day, your body is going to get used to it. Switch it up by learning new exercises or trying something COMPLETELY new. This will leave your body guessing what’s to come next. If needed, incorporate some seasonal activities into your routine.

3.       Food intake. The foods you choose to eat are imperative to your success in the gym. Be sure to fuel up with the proper foods to keep you energized and alert.

4.       At-Home Exercises. If you are having trouble finding time to make it to the gym, try incorporating body weight exercises around the house. Even if you happen to make it to the gym, burn more calories by doing squats while you’re cooking dinner or sit-ups while you watch TV.

5.       Stay Consistent. Everyone has their off days, where you may not push yourself hard enough or you don’t have the right equipment. It’s okay, it happens. What matters is that you stay consistent and do not give up. Even if you do a little, it’s still better than doing nothing.

Improving your Bodyline

In swimming, everyone is trying to be better and swim faster. Luckily, there are many things you can do in your training to help you achieve this goal. Other than using paddles, fins, or weights during practice, you need to also perfect your form and technique. Check out these tips to improve your bodyline to swim faster:

1.       Core Strength. Core strength is one of the most used muscle groups in everyday life. Your core is what stabilizes you whether you are standing, sitting, and even swimming. It’s important to incorporate core exercises into your training routine if you’re looking to swim past your competition. Some common core exercises include crunches, hanging leg raises, planks, and Russian twists.

2.       Lower Body Power. In addition to your strong core, you will need an ample amount of leg strength. This will help support your core and help with your posture in the water. Without good lower body strength, it’s easy for your legs to sink while swimming. You can gain great lower body power by reserving a day or two at the gym for your lower body.

3.       Proper Posture. Similar to your posture when you are sitting or standing, your posture typically begins to sag while you are swimming too! Imagine elongating your body during your stroke, and you can easily add an inch or two. Think back to how many meets you have lost because of a small fraction such as a couple inches.

Do you want it bad enough?

Everyone has goals that they want to achieve, right? The only way to make this happen is to put in the time and effort. There will be days where you are tired and days that you want to quit which is when you need to ask yourself, “How badly do I want it?” Here are some things you need to think about before inhibiting your goals. 

1.       Struggling is okay. It has and always will be part of the process. You are only going to get better by trying. You need to get uncomfortable with being comfortable. Getting outside of your comfort zone is crucial to change and success. So do your best and use your failures as stepping stones until you reach your goals!

2.       What’s your Why? Everyone has different reasons for doing what they do. Some of these ‘whys’ could include being healthy, beating your competition, being fastest on your team, etc. If you are working toward a goal every day, your reason why might get lost in the daily routine. Always remind yourself of your ‘why’ to keep you motivated and focused!

3.       Don’t take it for granted. Think of how many people would love to be able to get into a pool and swim their heart out.  Unfortunately, there are individuals who are unable to do so, find your passion and do it for them. If you do what others won’t today, you will be able to do what others can’t tomorrow.

Be sure to always train your hardest and work toward your goals, even in those tough times. This is where champions are made. If you are slacking and not giving it your everything, you are just wasting your time. How bad do you want it? Do you want to win? Do you want to be the best? Get out there and prove it!

Ways to Stay Healthy

With the cooler temperatures rolling in, now is the prime time for your immune system to break down. While being the midst of many competitions and meets, athletes need to take care of themselves to continue to train optimally. Use these tips to stay healthy this fall –

1.       Watch your diet. Make sure that you eat healthy, wholesome foods. Choose healthy foods filled with nutrients to ensure you are getting all the vitamins you need. Stay away from fatty, processed foods as they will break down your system and make you groggy.

2.       Get enough sleep. All of us are busy and have heavy workloads, but you must listen to your body. Your body goes through a lot of wear and tear and will need rest. Be sure to get around 8 hours of sleep at night and your immune system will be much stronger, deflecting any infection.

3.       Wash your hands. Think of how many things you touch with your hands and fingers on a daily basis – doorknobs, keyboard, food, etc. The typical person touches their face, rubs their eyes, or bites a nail many times a day. The germs you pick up from these items can be easily transferred so you need to be careful. You should be washing your hands several times a day, for at least 20 seconds. If you are having trouble counting, try singing the Happy Birthday song twice.

What keeps your healthy during these colder months? Let us know!