Olympic Swimmer's 2016 Resolutions

Along with the New Year also comes many promises to better ourselves in one way or another. It's great that so many people use this time of year to set goals for themselves. It turns out that 40% of Americans make New Year's resolutions each and every year. Check out some of the resolutions Olympic swimmers hope to endure -

“Let's start small. I'll try to swim once a month in 2016. That's up from 0 times in 2015. Wait, not true, I was thrown out of the Atlantic Ocean when that first hurricane came near Florida. Lifeguards weren't too thrilled. So I'll try to swim 11 more times in 2016 than I did this year.” - Eric Wunderlich 

“My NYR (New Year’s Revolution) is to continue to live with less clutter. One in, one out… something comes into my space, something of equal or greater value that no longer serves me leaves. Keeps that equilibrium! And, also, to finish my adult coloring book.” - Caroline Burckle

“My New Year’s resolutions are to always strive to stay healthy, take care of myself and be a good role model for my kids. Also, continue to provide opportunities for thousands of kids to learn how to swim and be water safe.” - Lenny Krayzelburg

“My resolution for the New Year is to champion the swimmers and parents in the summer swimming community!” - Charlie Houchin

“I have been swimming with TBAY masters team in Tampa and I love it! It helps keep me in shape, but more importantly, I feel like it reminds me of how fortunate I am for the life lessons swimming has taught me...not just the exercise part but the nutrition and everything else. Which brings me to my New Year’s resolution of finding balance to eat and exercise in a healthy and appropriate way for my lifestyle – not the world-class-athlete way anymore – now that I'm a ‘swammer’ (past tense).” - Chelsea Nauta Colwill

“Remove Facebook from my smart phone, only checking in on my laptop.” - Gary Hall Jr.

“My New Year’s resolution is to work on getting more sleep. Being a busy college student-athlete, I struggle to sleep enough every night. So in 2016, I really would like to be able to get the recommended 8 hours of sleep more often.” - Courtney Bartholomew

“Get back in the pool more! Post-swimming careers can create lots of time and travel constraints, but it's important to maintain a healthy lifestyle.” - Tyler Harris

“My resolution this year is to take each day, each practice one at a time. Don't get caught up in what the future may bring, but instead, just focus on today.” - Rachel Bootsma

“I have a couple of resolutions this year. I want to get more toned over the next few months. I also want to volunteer more or give back in some way. I just need to find the right organization.” - Lindsay Vrooman

“My resolution this year is to pay attention to the fine details with everything, not just swimming but with everything I do. I think it's so important to remember the small things to succeed both in swimming and life.” - Arthur Frayler

“My resolutions are the stuff of norm: 1. Exercise more consistently (including adding in some swimming); 2. Eat a little better; and 3. Do more out-of-the-house activities with the family.” - Jeff Rouse

“My resolution for 2016 is to journal every day. Typically in the morning, I'll write down three things I'm grateful for and my intention for the day, and at the end of the day, I write down three amazing things that happened that day.” - Ariana Kukors

“I am not one for New Year's resolutions, but I am excited for 2016! Here are some of the things I am looking forward to this year: 1. We are welcoming a new baby into our family in May. A new baby is always an adventure, and I am really excited; 2. The Olympics coming this summer! I wish all those preparing and competing the best! My house is cheering for you! Go team USA; and 3. Another year working with student-athletes broadening identity development and leadership skills. I love my job at the University of Arizona and believe in the impact of player development.” - Lacey Nymeyer-John

“To always stay positive.” - Gil Stovall

“My new year's resolution is to be open to the new experiences and challenges in front of me and to learn and grow as much as possible. Oh and to not always take myself quite so seriously!” - Misty Hyman

“My resolution for 2016 is really more of a mantra: To live in the moment and cultivate appreciation for my friends and family.... Also to eat more vegetables! I just love bacon. So much.” - Kim Vandenberg

“For 2016, I resolve to build and strengthen meaningful relationships with my teammates and loved ones. I realize this is an important year for my swimming career, and I want to keep touch with the people in my life who matter most to me.” - Michael Chadwick

“I'm focusing on three resolutions this year: (1) enjoy the present. It seems like the past several years have flown by, so I really want to soak it all in and live in the moment; (2) travel more. I recently moved to Massachusetts and am looking forward to exploring the East Coast. I also want to travel internationally, particularly to Japan; (3) conquer a 5.11 and V5. I've gotten really into rock climbing and those grades are next on my to-do list.” - Sara Nicponski

“My New Year’s resolution is to not sweat the small stuff and to live more in the moment and enjoy the little things.” - Sarah Henry 

"My New Year's resolution for 2016 is to procrastinate less. Specifically, I am going to set deadlines for a couple of projects that I have put on the back burner." - Adam Ritter

Whether your New Years resolutions include finishing that new adult coloring book you received, or simply just to stay positive - we believe in you!

- USA Swimming

Maximizing Energy

With the stresses that happen in everyday life, our energy levels can slump. Whether its school, work, or personal issues, everyone has times when they have absolutely no motivation. By managing your energy effectively, you will be able to conquer and move forward with your goals and aspirations.

1.       Listen to Music. It has been proven that listening to music has positive effects such as easing pain, increase workout endurance, reduce stress, etc. Creating a playlist to accompany your swimming can keep you energized as well as increasing your speed.

2.       Think Positive. It’s so easy to get overwhelmed and be consumed by stress. Instead of focusing on your hardships, try concentrating on your strengths and the ability to make your future better.

3.       Positive Environment. You tend to be most like the 5 people you spend the most time with. Do you want to be surrounded by negative individuals who do not support your goals in life? Absolutely not. Be around those who want to see you succeed and will help you do so. These are the people you need in your life.

Incorporate these into your daily life and watch your energy increase!

Weightlifting Exercises

Now that you know the many benefits that come from lifting weights, it’s time to get started! Whether you have a gym membership or some weights at home, these beginner exercises will help get you introduced to weightlifting. For each exercise, a good starting point would be to aim for 3 sets of 8-12 reps.

Bench Press

Begin by lying on a flat bench, holding a barbell shoulder-width apart near your chest. Continue by pressing outward, leaving your arms full extended above your chest. Bring the barbell back to your chest, and continue until you have completed all reps. If you do not have access to a barbell, you can use two dumbbells which will yield the same results.

Military Press

For this exercise, you can either be sitting or standing. If you are sitting, make sure you have your bench at a 90 degree angle. Begin by holding a dumbbell in each hand at shoulder height, with your elbows facing down. Using your shoulders, press the dumbbells above your head remaining at shoulder width apart. Slowly lower the weight back to starting position and continue until you are finished with your reps.

Dumbbell Row

Place your left knee and your left hand on a flat bench, leaving your right leg fully extended. Reach down and grab the appropriate weight with your back staying flat. It’s important for your back to not be arched. By squeezing your shoulder blades together, bring the dumbbell up to the side of your chest. Slowly return the weight to starting position and complete 8-12 reps. Repeat for the other side.

Front Squat

By holding a dumbbell or kettlebell in front of you with both hands with your feet shoulder width apart, push your butt back and bend your knees like you are trying to sit in a chair. Make sure your knees don’t go past your ankles, or you may cause discomfort. By pressing with your heels return to starting position, this will activate your glutes. You can either do this exercise by leaving your arms extended so the dumbbell is below your stomach, or you can hold the dumbbell up near your chest. Feel free to use a chair until you get your form down.

Lunges

Begin by standing while holding two dumbbells in each hand. Take one step with your right leg and bring your left knee toward the ground. Similar to the squats, you don’t want your right knee going over your right ankle. Activate your glutes by pushing up with your right heel and step together. Now do the same thing except step with your left leg. Continue this until you have completed all of your reps.

In order for these exercises to be effective, they need to be causing you to work hard. If you are on your 3^rd set of 12 and it’s easy, you need to move up in weight. The only way you can get better is by pushing yourself to be better. If you are fatiguing before you hit 12, you might want to consider moving down in weight. Do what you can, and enjoy the transformation! 

Things you learn as a Swimmer

 

It’s not easy.

The grueling morning workouts, the cold water, the weekend meets – you know what I’m talking about. It may not be enjoyable at the time, but all your hard work pays off in the end. Plus, your teammates are right there with you every step of the way!

To win, you need a plan.

You can’t get to where you want to be if you don’t know how to get there. Think of your goals similar to a road trip. You have to plan out your approach in order to get to your destination. If you don’t, you may not be on the right track or it could take longer than needed.

There will be obstacles.

Often times, it is not a simple task to move from point A to point B. There will be plenty of obstacles you must surmount before you arrive at your destination. It is up to you to overcome and conquer whatever you are faced with. You could always give up and throw in the towel, but what good would that do? Each obstacle makes you stronger.

Time alone is refreshing.

There isn’t a much better feeling than jumping into crisp, cool water. Once you enter the water, the whole world is turned off. You can’t hear anything, you don’t have access to your phone, no one is nagging you - it’s just you and the water. You have plenty of time to gather your thoughts and focus on the important things in life.

Losing is just the beginning.

Every time you fail, you are one step closer to winning. Use the loss as motivation to push even harder next time. Remember, it’s not a failure it’s one step closer to success.

Product Spotlight: FINIS Tempo Trainer Pro

Are you looking for a way to help take your training to the next level? Once you’re in the water it’s just you and the water – but does it have to be? Using the Finis Tempo Trainer can help push you to your limits to beat the competition. Here’s how –

The Finis Tempo Trainer is a pacing device that uses beeps to help you set your stroke rate. With 3 different modes, you can find the perfect one that aligns with your goals! The different modes are:

• Mode 1: Single beep in strokes per sec (0.02 seconds to 99.99 seconds).
• Mode 2: Triple beep in strokes per sec (1 second to 9:59 minutes).
• Mode 3: Single beep in strokes per minute.

One feature of the Tempo Trainer is that it can be easily secured on your swim cap with the added clip. If you accidentally drop it, don't worry - it floats! Also, the metronome is loud enough to be heard both in the water and out. The Tempo Trainer even includes a sync button that allows you to synchronize it to a pace clock or a stopwatch. It's small and compact, taking up minimal space in your bag. Are you ready to take your training to the next level?

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.

5 Ways to Become an Elite Swimmer

So you want to be amongst the best, the top, the elite – is that right? It won’t happen overnight, and it won’t just be handed to you. Being the best will take your ABSOLUTE best. Here’s how you can work your way to the top:

1.       Be Proactive.  Don’t sit around waiting for someone else to tell you what you should be doing, when you should be doing it, etc. Elite athletes don’t wait for anything to be handed to them; they go out and chase what they want.

2.       Successful Environment. Surround yourself with individuals who have the same vision and determination as you. This will lessen the chances of your success being derailed. Plus if you are competitive in nature, all the better! You will be constantly looking for ways to improve.

3.       Empower Others. Elite athletes always support others and do what they can to help others achieve their goals. You never know when someone is having a hard day or are feeling discouraged. A simple compliment could change someone’s entire day!

4.       Appreciate the Journey. Changes don’t happen overnight and you’re not going to do your best without practicing. The journey takes time; it is something you can’t rush. If it was easy, everyone would do it.

5.       Plan Wisely. Success isn’t just going to come to you. It’s the result of a great amount of planning combined with the necessary actions. You wouldn’t just start driving your car and happen to arrive at your desired location, just as you won’t hop in the pool and be #1 overnight.