Benefits of Yoga

Are you looking to reduce stress and increase flexibility? Yoga has many great health benefits that can not only relax you, but also strengthen you. If you’re looking to touch your toes, it’s good for that too!

Flexibility

Yoga is primarily the stretching of the muscles. Yoga uses many different positions to lengthen your limbs and muscles. Some may even begin to feel benefits immediately! After 8 weeks of yoga, you can expect to have increased flexibility up to 35%.

Strength

If you aren’t familiar with yoga, you may feel like it wouldn’t exert much energy. Shockingly, yoga is very physical and can help you improve your muscle tone. In yoga you must hold different positions for several long breaths. This often requires strong quads, hamstrings, back and core.

Posture

With a stronger back and core, you will be sitting and standing straighter in no time! With so many different yoga positions, you become more aware of your body. You may quickly notice you are slouching and adjust your posture.

Health

Yoga can be very beneficial for your health. It has been known to lower blood pressure as well as slowing the heart rate. By focusing on your breathing during yoga, it can help calm you to feel more relaxed. On top of this, yoga has also been linked to lower cholesterol and triglyceride levels.

Introducing the NEW Adidas AdiZero XVI

adidas worked with biomechanics, physiologists, fabric and pattern experts, plus a global pool of elite athletes to create the game-changing adizero XVI, enabling swimmers to achieve their maximum speed. The ground-breaking technology features three advancements; energy optimisation (X-TRA ENERGY), intelligent materials (X-TRA FLOW) and a stroke-specific biometric fit (X-TRA FIT).

X-TRA ENERGY: The adizero XVI works to optimise the swimmer’s energy, focusing it on propelling them through the water faster. The suit’s fabric, innovative bands and compressive fit work together to support the swimmer’s Kinetic Chain; the body’s series of interlocking joints, where one movement facilitates the next. The pioneering tape material offers 100% recovery, ensuring the swimmer’s expended energy is returned to optimise subsequent movements, for example pushing off the starting block.

X-TRA FLOW: Intelligent material and lightweight construction guarantee enhanced body position in the water. Strategically placed texturing of the fabric, the result of extensive wind tunnel testing, pushes water more smoothly over the swimmer’s body in the right direction so it doesn’t create as much turbulence.

X-TRA FIT: In an industry first, the adizero XVI offers bespoke design for the unique movements of different swimming strokes. Stroke-specific moderations ensure a precision fit, facilitating athletes’ transition through the water. For example, to cater for the unique kick of the breaststroke, adidas bands shaped to support the “insweep” phase, ensure free, non-restricted and supportive movement.

"Elite swimmers know that to create their best race, every millisecond counts. Correct body positioning, water flow and a smooth aerodynamic fit all combine to make the difference between a medal on the world's stage and disappointment", said Deborah Yeomans, Director Future for adidas. "With the adizero XVI we have deconstructed the swimsuit status quo and rebuilt it to optimise the natural movement of the human body. We look forward to seeing the swimsuit propel our athletes onto the podium this summer."

Eating before a Swim Meet

Nutrition plays a very important role for athletes in order to sustain their vigor and perform at their very best. Swimmers need to fuel their body with the proper nutrition so ensure peak performance. We’ve got the secret for what you should eat in order to beat your competition.

Breakfast

Breakfast is the most important meal of the day, especially for athletes. A good, hearty, breakfast will give you enough energy to take on your entire day! Your meal should include complex carbohydrates and protein, as well as some healthy fat. Your complex carbs will give you enough energy until afternoon; a good option would be whole-grain toast, English muffin, or oatmeal. Fruit is also a carbohydrate that will not only give you energy, but also many different nutrients your body craves. To add protein and healthy fat to your breakfast, eggs are an egg-cellent choice! One egg is only 70 calories, but packs the protein! If you have an early meet, it’s important to eat a lighter meal. Grab a piece of toast and a tablespoon of natural peanut butter with a large glass of water.

H20

Every individual should try to aim for at least 8 cups of water daily, but athletes typically need more.  Drinking water has many benefits such as regulates body temperature, detoxifies, protects our joints and organs, and it helps our organs absorb nutrients better. As athletes, water helps us achieve maximum performance. It provides us with strength, as well as aiding in recovery. Beware of sugary sports drinks, as they give you an energy spike but then can leave you feeling lethargic.

Snacks

It’s important for swimmers to keep something to snack on at hand. You never know when hunger will strike! After your races, you will have used some of your energy and you’ll need to eat something to get your energy back where it needs to be. Don’t reach for the candy bar or greasy food, as those items will upset your stomach and not allow you to reach optimal performance.  What you should have on hand include fruit, nuts, pretzels and complex carbs like granola. Like breakfast, these choices will give you the energy you need to perform.

Make the right choices nutritionally, and you will set yourself up for success. Stay away from empty calories such as fast food, pre-packaged, sugary items. Always remember it’s important to eat whole, nutritious items before and during a meet for your best performance. If you eat good, you feel good.

Benefits of Lifting Weights

Both men and women alike benefit from lifting weights. That’s right; it’s not only a man’s thing! Weight training has shown to yield better results than cardiovascular exercise. Cardiovascular exercises, including running, elliptical, or biking, can actually harm your joints. Many runners are known to have knee issues and if you are continuously straining, you could harm your hips as well. In fact, cardio is not doing much in regards to changing your body composition. The more cardio you do, the more muscle you lose. This can leave your bones at risk for joint damage. However, cardio is good for your heart which is why we suggest doing HIIT 2-3 times week.

Benefits:

·         Gain Strength – The most common reason people lift weights is to be strong. Feeling weak is not a good feeling, but once you’re in the gym moving weight you never imagined – it’s a wonderful feeling! You will see your strength increase, along with your confidence.

·         Burns Fat – The more muscle you have, the more fat you burn by doing nothing. For example, someone who has a significant amount of muscle to someone who doesn’t would be burning more calories sitting on the couch watching TV. That’s great, right?!

·         Change in Body Composition – Lifting weights allows you’re to change your body composition. You will be gaining muscle and losing fat (with the help of your diet), which alters the way you look. Muscle takes up less room and is much more compact than fat which is why the change is so dramatic. In some cases, you may lose inches but gain weight. There is absolutely nothing wrong with that – you’re doing something right!

·         Prevents Metabolic Decline – If you are over 30, you might have suffered from a decline in your metabolism causing you to gain weight. Lifting weights is known to naturally reverse this, allowing you to eat what you like and keep you in shape.

·         Bone Strength – Lifting weights not only helps you increase your muscle strength, but also your bone strength. This is very important for women as they are four times more likely to develop osteoporosis.

·         Posture – Are you always slouching in your chair? Do you stand with your shoulders hunched? Weight training can help with your posture by building a strong back, shoulders, and core. Say goodbye to lower back pain!

·         Release Endorphins – Endorphins are known to significantly improve mood. These are also release when you experience excitement or eat spicy food. If you are feeling stressed or in a bad mood, go work out and get those endorphins pumping! Have you every regretting a workout? I didn’t think so!

·         Confidence – There is no better feeling than pushing yourself to become a better you. By lifting weights, you will transform your body and become a stronger version of yourself. Your confidence with radiate and you’ll be happy with how you look and feel!

There is no better time than now to start working toward your goal and achieving it! Try incorporating these great exercises into your routine! 

Choosing the Right Fin

Have you heard that swimmers can improve their kick strength and speed by swimming with fins? Who wouldn’t want that? That could be the difference between winning and losing a race. With so many colors, styles, and shapes on the market, it may be a bit overwhelming.

Short Bladed

If you are looking for something to help with kick strength, this may be the fin for you. Because of its short blades, it may feel like you’re not wearing a fin at all! If you are just starting out, this is the perfect fin for you as it doesn’t affect kick speed!

Medium – Long Bladed

The Medium to Long Bladed fins offer even more kick strength; however, since they are longer it can affect your kick speed. These fins also allow you to feel each kick, emphasizing your motion. These fins are a great choice when working on dolphin kicks and butterfly.

Monofin

With mono meaning one, these fins are single bladed! If you are focusing on your butterfly stroke, this will help your form. Not only will you perfect your form, but you will also get a great full body workout (legs, core, and back). With using a monofin, you can gain improved ankle flexibility which result in a better flutter kick.

 

There is an official sport called Fin Swimming!

Healthy Snacks for Your Sweet Tooth

You've been training extra hard lately- waking up early for your workouts, putting in 100% at practice, but that leaves you feeling hungrier than normal. You are craving candy, cookies, and chips, but those leave you feeling lethargic and miserable. Luckily, there are many nutritious choices to keep your sweet tooth at bay! 

Greek Yogurt

Different from regular yogurt, Greek yogurt is strained twice and contains a significant amount of protein.  Greek yogurt can be purchased flavored, or you can get plain and sweeten it yourself with berries, honey, or peanut butter. You get to enjoy something sweet and the protein keeps you satiated.

Fruit

Fruit is known to be nature’s candy. It has naturally occurring sugars and contains many vitamins and nutrients to keep you healthy. Pairing a banana or apple with peanut butter is a great snack!

Nut Butter

Have your pick - peanut, almond, cashew, the options are endless! Not only do these nut butters provide significant healthy fat, but also a decent amount of protein, fiber, and vitamins and minerals.

Dark Chocolate

Studies have shown that a square of dark chocolate can stop cravings in its tracks. It also has antioxidants! Be sure to get dark chocolate that is 60% cacoa or higher. The higher the percentage, the fewer added sugars. Yes, this too can cure cravings if paired with nut butter!

Cottage Cheese

Some people may not think of cottage cheese as being a snack for your sweet tooth, but it offers a unique flavor that also packs a lot of nutrition. One cup of cottage cheese has roughly 25 grams of protein. This type of protein is casein protein which is slow digesting, keeping you fuller longer. Whether you purchase regular cottage cheese or low fat, you will also benefit from calcium, numerous B vitamins, potassium, and phosphorus. Add in some fruit or fruit preserves and you've got yourself a deliciously sweet snack.

What are your go-to favorite healthy snacks?

Replenishing Electrolytes

If you are an athlete, you have heard about the importance of electrolytes to replace what you have lost through sweat. Sport drinks and bars are filled with these minerals, but at the cost of high calories and additives. Luckily, you can replenish these minerals through your diet with healthy, wholesome food.

Sodium. You mostly hear that you should avoid sodium because it causes you to hold water (aka water retention). This is the exact reason why athletes need sodium- so they can stay hydrated. Before a sweat session, try having something that contains a decent amount of salt and do so again post workout for recovery! Many items such as soups, deli meats, olives, cheeses and other packaged goods contain higher sodium levels.

Potassium. Have you ever gotten a bad cramp in your leg, leaving you in excruciating pain? There is a good chance that you were lacking potassium. Not only does this mineral affect muscle contractions, but also supports cell and heart functions and prevents kidney stones. A banana is an easy and quick way to replenish, giving you 450 to 600mg of potassium! Some other foods that naturally contain potassium include avocados, apricots, salmon, beans, and leafy greens.

Magnesium. Like potassium, magnesium also aids muscle contractions and can also assist bone development, nerve functions, and can even help fight fatigue! To get this mineral naturally, try filling your diet with green vegetables, whole grains, nuts, and beans

5 Tips for Training Recovery

With high-volume training, it’s normal for athletes to feel fatigued and dilapidated. Athletes often jump right into this type of training at the beginning of the season instead of gradually. All athletes need to include proper recovery into their routines for optimal performance throughout the season. Better recovery equals better practices equals more wins! Let’s get started –

1.       More water! No, not the chlorinated kind! Be sure you are drinking enough water each and every day. When you don’t drink enough water your body functions begin to slow down. To learn more on dehydration and how it affects your body, click here!

2.       Go to bed. Getting to sleep and getting the correct amount of sleep each night is more important than you know. When your body is at rest that is when your muscles grow and recover best. Aim to get 7-9 hours of sleep and you’ll definitely see a difference! Have trouble winding down? These tips can help!

3.       Refuel! If you are training hard, you are exerting a lot of energy leaving your body yearning for nutrients. It’s been said that you should refuel your body within 30 minutes of your training with a combination of carbohydrates and protein.

4.       Ice Baths. Every athlete’s favorite! Okay, maybe I’m exaggerating a little bit! Similar to using ice packs for injured joints, an ice bath takes it to a whole other level. By emerging yourself into a cold ice bath, your whole body benefits! With an activity like swimming, your whole body is fatigued which is why an ice bath is helpful. Try an ice bath post-workout and see how well you recover.

5.       Stretching. Stretching is one of the most important things you should be doing if you live an active lifestyle. Stretching and foam rolling keep you nimble, flexible, and resistant to injury. Save stretching for the end of your training when your muscles are still warm. This also keeps your muscles loose, versus tight, which aids in recovery. Still wondering about the importance of stretching? We go into more detail here.

Protecting your Suit

Your suit can take quite the beating during the summer, after wearing it day in and day out. You may think that staying out of the pool will help, but that’s not true. It’s not just chlorine that can affect the lifetime of your suit, but also UV rays. As you know UV rays can be harmful to your skin, they can do damage to your clothing too. If you have ever left clothing in your car or outside in direct sunlight for a while, you noticed that the color faded. In addition to this, chemicals from sunscreen, tanning oils and deodorant can affect the life of your swimsuit as well. 

 

By rinsing your suit with water first, it will not absorb as much oil or lotion.

Is your favorite swim suit no longer that bright, radiant color it once was? Is the elasticity been shot? If this happens to your recreational swimsuit, just think what will happen to your competitive suit which costs double to triple the amount! There is a solution for that! Swimwear Protector!

This product help protect swimwear from both chlorine and UV damage. It helps preserve the color and elasticity too. All you need to do is add two capfuls and your suit into water and the chlorine will be neutralized! Just soak, swirl, and let it dry! It’s a good idea to not dry your swim suit in the dryer, as they get to extreme high temperatures which can break down the material.