On-The-Go Foods for Swimmers

 

Like all athletes, swimmers are usually on the go majority of the time. This can make it very difficult to find the time to eat, which sustains your energy to perform optimally. Typically you do not have time to access a microwave or stove to prepare your food so you need something fast, easy, and convenient. Here are some great options if you’re stressed for time!

1.       Berries

Berries have many benefits that satisfy both your sweet tooth and your health. They are packed with antioxidants to help fight cancer, aid in weight control, and even lower blood pressure.

2.       Nuts

Nuts are GREAT for your heart! Those who eat nuts are found to have a lower LDL (bad) cholesterol level. They can also reduce blood clot development which may result in heart attacks.

3.       Chia Seeds

If you’ve heard about chia seeds, then you know they are a superfood. Packed with antioxidants, fiber, and protein, chia seeds are a great option to sneak into your diet. Chia seeds can absorb up to 10-12 times their weight, which allows them to expand leaving you fuller for longer.

4.       Peanut Butter & Jelly Sandwiches

Yup, that’s right! A swimmer’s favorite! It’s easy, fast, and convenient – that’s what you wanted, right? Try sticking with whole wheat bread and natural peanut butter to refrain from added sugar.

5.       Pre-made Salad with Tuna Pouch

Are you hungry, but looking for something with a decent amount of protein? Prep a salad before you head out the door, but don’t forget to pack a tuna pouch! These pouches provide you with roughly 20 grams of protein and a significant amount of Niacin, Vitamin D, Vitamin B6, and Iron.

What do you like to bring with you when you’re on-the-go?

Training while you're Sick

It’s that time of year where, at any given time, you know someone who is sick. Whether it’s coughing, sneezing, runny nose, etc. someone is showing symptoms. No matter what you do to try to not get sick, it happens. Here you are, it’s when training is most important and you are dragging from a cold that you can’t kick. But wait – should you really be training if you’re sick?

We know you’d much rather be laying on your couch watching reruns of your favorite TV show, but studies have shown that exercise makes you feel better even when you feel under the weather. The head of athletic training at Ball State, Thomas Weidner, did a study which showed that moderate exercise helped participants feel better, although symptoms did not decrease. Weidner uses an ‘above-the-neck’ approach to determine if exercise is safe to do. If your symptoms include a runny nose, sneezing, or a sore throat, some exercise might boost illness-fighting white blood cells and aid in recovery. Be sure to use your personal judgment, but you never know – it may make you feel better!

Swimmer's Checklist

 

In order to get better, you have to remember it’s you versus you. No one can want it for you or put in the time and work for you. You need to be constantly present and question whether you are doing everything possible that’ll help you achieve your goals. How do you do that, you ask? Ask yourself the questions below.

Did I just do the best I could do? 

Each and every time you hop into the pool is your chance to be better than you were the day before. You should view this as a privilege and use this time to perform at your very best. In the long run, the amount of time you spend swimming each day is minimal to the time spent outside of the pool. Make the most out of your time – you can either work toward your goals or against them.

Do I trust the process? 

Becoming faster and achieving goals takes a long time, along with a lot of work and a lot of dedication. It’s so easy to give up because you feel you aren’t making progress. Don’t settle, and don’t be the one who gives up. Right before you give up is typically where changes begin to happen.

What can I do better tomorrow? 

By asking yourself this question, you will have the big picture in mind. You know your goal and what needs to happen in order to reach it. This will align you perfectly for continuous improvement and you’ll be able to reach your goals in no time!

What are you waiting for? Go hop in that pool and start making things happen!

Conquering your Goals

Whether it’s a new day, new month, or New Year, you should always be thinking of your goals and what you can do to reach them. As each day passes you become better, faster, and stronger so your goals need to keep changing as well. Think of how far you have come since this time last year, even from a month ago. Everyone makes goals for themselves, but do you have what it takes to reach them?

1.       Write them down. It’s one thing to verbally say what you wish to accomplish, it’s another thing to write them down and commit to them. By writing them down, you are taking that next step to highlighting your actions to come.

2.       Tell others. Depending on the type of person you are, this can be a very important step. If you are self-motivated and self-driven, you may not need to tell others of your goals. If you have set goals in the past and you have trouble staying focused, tell your close family and friends. These people are the ones that surround you the most and will be able to remind you of your goals and help you make the best decision even when you don’t want to.

3.       Outline steps. What good is having a goal if you have no idea how to reach it? You need to outline the steps you need to take to get there. This means breaking your overall goal into small, short-term goals. This leads me to my next tip.

4.       Include deadlines. Now that you have your big goals set and your plan to get there, you need to have deadlines. Would you get your schoolwork done if there wasn’t a deadline? Probably not. This is the same way with your goals. By setting a date to your steps, you will feel more obligated to get there by that date.

5.       Celebrate your successes. Each time you come to one of your mini-milestones, you should celebrate. Be proud of yourself and your accomplishments thus far. You are now one step closer to your goal, and you should be happy about it! By celebrating along the way, it will get you in the routine of success and keep you motivated to keep moving forward.