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!

Why You Should Be Doing More Kicking

You’ve been working on all of your strokes and your breathing technique, but there is still one thing you need to incorporate – your kicking! A fast, strong kick is the most overlooked skill to improve your speed. Here are 3 reasons why your kick could be the kicker! Get it?

Better alignment

If you have a strong kick, your hips will remain high and in line. The second your kick falters, your hips begin to dip. In return, this leaves most of the work on your shoulders. Having a strong kick, aligns your body keeping it flat while minimizing any extra drag.

Feel the difference

With improving your strokes, you can physically feel the difference in your motion. Unfortunately with your kick, it’s a little harder. Your kicking is happening behind you, whereas your pulls are happening in front of you. Perfect your kick and your shoulders will begin to take on less amount of work.

Fluidity

You can have the best stroke around but if your kick isn’t good, you will be suffering. Once your kick weakens, your hips begin to drop, your body alignment is off, and then you have added drag. Whoa! That is definitely not something you want to happen in a meet. 

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 Must Haves to Get Started

 1.       Guard Pro Goggle

These Pro Goggles were not only approved and tested by waterpark lifeguards, but they were also designed by them! The features include polycarbonate anti-fog lenses, hypoallergenic comfort deals, and they are even shatter resistant. You have your choice between blue, black, and grey.

2.       Rise Sandies Vega Poly Training Suit

With the stylish design, you’ll be making waves with this suit! It has a great fit for optimal training or racing. Plus with an open back, it reduces tan lines! It forms tight to the body so you glide through the water!

3.       Rise Sandies Vega Poly Racer

Choose from many different colors to stand out from your teammates! Made from a polyester-spandex blend, this suit provides a long lasting life.

4.       Original Sport Towel

No need to carry around a big, bulky towel anymore! The Lifeguard Store’s Original Sport Towel feels like a chamois and is ultra-absorbent. Easily stored in original packing allows you to throw it in your bag and go!

5.       Swim Spray

Being in the water everyday can leave harsh residue on your body that is very difficult to wash away. Invented by a swimmer, Swim Spray is an all-natural Vitamin C formula that removes chlorine. Be sure to use Swim Spray after swimming and save your hair, skin, and swimsuits from the damaging effects of chlorine.

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.

When You Want to Give up

When you’re having a hard day and nothing seems to be going your way, you’re bound to want to throw in the towel. All athletes feel this way at one point or another. You are very excited for the new season filled with a bunch of new goals and excitement, but then everything changes. The hours you spend practicing begin to add up, you are missing out on family gatherings, you are tired, etc. Everything seems to add up and you’re left feeling at a loss and overwhelmed. But before you give up everything you’ve worked so hard for, try this:

Take a break. Give yourself a day or two off, or even a weekend. Do not even think of swimming or the pool. This will allow you to remove yourself, giving you a better idea of the big picture. Being run down is not fun, and you are probably not performing optimally anyway. After a break you will be coming back refueled and recharged! Watch out competition!

Don’t beat yourself up. As an athlete, you are expected to train as best as possible – all the time. It’s nice to say, but is much harder in retrospect. You may have a test coming up, papers to write, your friend is upset with you, etc. Life happens. With all these things happening, it can be hard to focus and train your best. If you have a bad practice, don’t beat yourself up. Move on. One practice is not going to make or break you. Realize you could have performed better, and use that as fuel for your next practice!

Keep Pushing. Some days are just harder than the rest. Nothing seems to be going your way, but you have to keep pushing. It’s not always going to be rainbows and butterflies. Press forward and persevere and your hard work will pay off – tenfold!