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!

Swimming and Arthritis

Today is World Arthritis Day which raises awareness of the condition and ensures that those with arthritis are aware of the help and support available to them.

Exercise greatly increases not only strength and flexibility, but also reduces joint point. This can be very beneficial to those suffering with arthritis. Typical exercises cause pain on the joints that are very unpleasant. But there are still exercises you can do – swimming and water aerobics!

Those with arthritis often experience pain, stiffness, and swelling which can cause extreme discomfort. Typical exercise such as walking or running can be too jolting on the joints. The benefit of using water aerobic activity is that when your under water, it ‘unweights’ your joints. When you are in the water roughly 90% of your body weight is supported by the water. Water aerobics is a great way to tone and strengthen your muscles. What makes it great is that it’s low impact so anyone can do it! 

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! 

Swimming While Pregnant

There has been some debate whether swimming is suitable for pregnant women.  As you know, swimming is a great choice for individuals of all ages who are looking for low impact exercise. Activities such as running or weight training are typically not suitable for pregnant women as these are too vigorous.

Swimming is a low-impact aerobic activity that can be very beneficial for you and your baby. Swimming uses your large muscle groups, stretching them with each stroke which in return increases your flexibility! These moves also strengthen your back muscles and helps aligns your pelvis.  Being in the water takes the stress off your joints and gives you the feeling of floating, easing the burden of pregnancy. Since swimming is cardiovascular, it helps increase your ability to process and utilize oxygen which can be beneficial during labor. These are all aspects that can greatly impact your pregnancy.

Although swimming is a great option for swimming, there are still things to be aware of. While you pregnant, please refrain from diving into the pool and do not allow your heart rate to exceed 140bpm. There has also been some concern regarding the chemicals in pools that may harm your pregnancy. On the contrary, Dr. Lebder states, “Chlorine is a very good disinfectant.”

As you can see, swimming is a great choice to stay active during your pregnancy with only a couple concerns. With light activity you can gain strength and feel less fatigued throughout your pregnancy. Just remember to check with your doctor or midwife before hopping in the pool.

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! 

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

6 Reasons Why Swimming Rules!

Best of both.
Swimming is both a team sport as well as an individual sport. You get the opportunity to swim your individual races but also in relays which factor into overall team points.

No age limit.
You can pick up swimming at any age, whether young or old. You’d think that most people start young, but many actually don’t start until much later in life. This is mainly because it’s easy on the joints and not much equipment is needed.

Pushing the coach into the pool.
It’s not in every sport that you get to push your coach into a pool. Sure you could pour stuff over them or put pies in their faces, but having a coach soaked from head to toe – yes please!

Two-a-days.
How else do you plan on meeting your goals? Swimmer’s work ethic is unlike other athletes. To be the best, you have to train like the best.

Eat all the food.
Swimming can be a very taxing sport which means you need plenty of food to refuel and keep going. It has been stated that Michael Phelps eats upwards of 12,000 calories a day! Pizza and pasta? Sign me up!

Turning off the world.
Once you dive into the peaceful water, all of your worries go away. You can’t hear anything, you can’t see anything- you are unstoppable.

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 Sleep Better

As an athlete, you may have a lot of different daily responsibilities which can often put your health to the back burner. Sleep is very important to everyone, but especially athletes. Sleep boosts your mood and can overall benefit your heart, health, weight and more! Sleep also affects your muscle growth and your performance so it’s very important athletes get the right amount of sleep each night. Here are some tips to help –

1.       Go to bed at the same time each night. If you make it routine, your body will adjust- leaving you feeling more refreshed and energized! It may be tempting to switch it up during the weekends, but this will only throw you off come Monday.

2.       Stop using electronics at least an hour before going to sleep. Light from devices such as TVs, cell phones, and tablets suppress melatonin production making it harder for you to ‘shut off.’

3.       Create rituals that help you wind down. Try reading a book before bed, or listening to one on tape. If you need help relaxing, try taking a warm bath or stretching. These are all good habits to have and they can aid in a good night’s rest.

4.       Avoid Caffeine. In today’s world, caffeine can be found in many different items such as sodas, teas, candy, and even some medications. Caffeine can interfere with your ability to fall asleep so it’s important thing to keep an eye on your intake.

5.       Create a relaxing sleep environment. In order to get the best sleep, make sure your room is dark and quiet. You may be surprised how much impact these small factors can make in terms of sleep quality.

What things do you do before bed? Are you going to try to incorporate any of the tips listed above? Create a system that works for you and begin to see how a good quality night of sleep can improve your mood, body, and health!

Nutrition Tips during a Taper

As an athlete, good nutrition habits should always be a part of your daily lifestyle. The difference between a win and a loss could be good nutrition versus bad nutrition. If you fuel your body with processed foods full of sugars and chemicals, you probably aren’t performing as optimally as you’d like. Here are some tips to help you through a taper!

1.       Prioritize fruits and veggies

As always, fruits and veggies should be a part of your diet. It is especially very important during a taper. Plus, these options are typically low calorie and give you plenty of energy!

2.       Minimize processed foods

There is no worse feeling than being sluggish from overly processed foods. Whether it’s candy or fried foods, you will not be performing your best. During a taper, keep these types of foods to a minimum.

3.       Drink plenty of water

Water is SUCH an important part of a healthy diet. You should drink water throughout the entire day, at least 8 cups. You can even get water from other sources such as tea, coffee, and even your food.

4.       Bring snacks to the meets

You never know when hunger will strike, so it’s good to always bring snacks along with you. These items need to be convenient as you might not have access to a microwave or stove to prepare foods. Check out these great ideas for on-the-go foods!

5.       Eat during the meets

Swimming exerts a lot of energy and it’s imperative to stay fueled! The best time for a post-race snack is roughly 30-60 minutes afterwards. If time allows be sure to eat between meets for continuous vigor to take on the competition. 

Don't forget to bring these 10 things to each and every swim meet! The Team Meet Mat is a must have!