Product Spotlight: FINIS Neptune MP3 Player

Did you think that because you’re swimming under water that you can’t listen to music? Not anymore! With the technology we have today, anything is possible. If you aren’t listening to your favorite music while you’re swimming, you need to be!

Faster Time

By using a swimming mp3 player, like the FINIS Neptune MP3 Player, you will train faster and more efficient. You may already know that your favorite song can motivate you to run faster, but did you know it is the same concept underwater? In a recent study done at Brunel University in the United Kingdom, listening to music cut athletes 200-meter times by 3 seconds. They have found that songs that played 130 beats per minute motivate swimmers.

More Enjoyable

If you easily get bored while swimming your laps, make the time go by faster by listening to music. Fill Neptune’s 4GB storage with relaxing music, or the hottest hits on the radio – the choice is yours! You’ll keep your brain occupied and you may even swim faster!

Why you should check out the FINIS Neptune MP3 Player:

Neptune is a waterproof MP3 player that provides the highest quality sound in the water without the use of ear buds. Neptune uses revolutionary Bone Conduction audio transmission to transmit crystal clear audio through the cheekbone directly into the inner ear. With 4GB of storage, aquatic athletes can listen to music, audio books, podcasts and more, all with incredible sound. The included charging cable also allows for quick song upload to the device. The 3-piece design has 2 side speakers and a high contrast OLED screen that sits comfortably on the back of the head. The screen shows the song, artist and play status for each use. Neptune attaches securely to goggle straps and rests on the cheekbones as to not interfere with swimming technique.

Tips for Waking Up Early

To some, there is nothing worse than having to wake up each and every morning and hoping straight into the water. They would much rather sleep until noon and then begin the day in the afternoon. Yep, this sounds about right. Unfortunately, it just has to be done. Here are ways to help!

Pack your things. If you have to rise early, it is best to prepare your things the night before. This way everything will be ready for you to just grab and leave! Because everything will be ready, you will save time AKA sleep longer.

Prep breakfast. In order to save more time in the early mornings, make sure to have your breakfast prepared and ready. You will thank yourself later when you can sleep longer and not dirty 5 things for breakfast each day.

Hydrate. By drinking 16oz of water immediately upon waking, it’s a surefire way to you rev up your metabolism. Not only that but it also re-hydrates you after fasting and helps flush out any toxins.

Log Off. Before hitting the sheets the night before an early day, refrain from using devices such as cell phone, tablet, or even watching TV. Electrical activity increase resulting in our neurons to race, making it more difficult to fall asleep. Whatever it is, it can wait until tomorrow.

What are your tips for waking up for early workouts?

Getting over a Bad Race

Bad races are bound to happen. Sometimes they are completely out of your control, even though you have trained day after day for this big day. You have woken up before the sun rises, you have put in time after school, and you have made goals and put in the work in order to achieve them. The inevitable happens. You fail. Now what?

1.    Move Forward. Unfortunately you are unable to go back in time and change how you performed. Sure you can dwell on your performance and let it eat you up, but that will only leave you distraught. Do your best to put this behind you and move forward in your training.

2.   Acknowledge it. Instead of letting it bother you, use that for fuel. What happened? What went wrong? Once you determine your trouble areas, you will be able to create a strategy accordingly. Do you need to work on your flips, your breathing, etc? Work on your weaknesses and make them your strengths.

3.     No one is perfect. Everyone faces different troubles and failures at some point in their lives, it is how you overcome those that matter. One race will not make or break your entire year. It won’t take you back in progress. No one is perfect. As soon as you realize that everyone fails, the less you allow it to control you.

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."

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!

Choosing a Snorkel

Are you planning your next vacation to a tropical destination? Snorkeling is a great activity for both adults and children to do in clear water! Snorkels use a clear plastic mask as well as a tube to breathe through while floating on the water. Snorkeling equipment is typically using them to see beautiful tropical fish and to observe coral reef. With so many options, there are some things to consider before purchasing.

Since you will be face down into water, it’s important to find snorkeling equipment that best fits! Masks that leak do not work well in water. Seal is one of the most important aspects of choosing snorkeling equipment. After firmly pressing the mask onto your face, the mask should remain unsupported.  Once you have found a mask that properly seals, be sure to check out the field of vision. Some masks allow more to be seen to the sides than others. The better the vision, the more costly the mask will be.

There are some options with the snorkel tube as well. There are typically 3 different designs: Purge snorkels, Semi-dry snorkels, and dry snorkels. Purge snorkels are the generic tubes for snorkeling which may leave you with a mouth full of water. Inferred by the name, you may be purging the snorkel often. Semi-dry snorkels still need the occasional purging, but have a deflector cap at the end to discourage water from entering. The more costly snorkel, dry snorkels, have a cap that automatically closes when submerged. Upon breaking the surface, the cap will reopen as well. These snorkels should not need purged.

When you are ready to use your equipment, you will need to prep your mask. You don’t want your mask fogging up, so you will need to spit on the inside of your mask and smear it around the optical surface. Give the mask a plunge into the water before putting it on, and your set!

Fins are also a great add-on for any snorkeling adventure! Fins cover more area, allowing you to push more water to move quickly in the water. In return, you will see more of the breathtaking underwater life! While large fins have a larger fin area, they are also heavier and harder to maneuver. Keep this in mind when shopping for fins!

The Lifeguard Store has many great options for Snorkels including this Adult Combo Set! This set is equipped with a non-return purge valve for quick expulsion, large barrel for easy breathing and clearing, double-feathered silicone seal, and a PVC mouthpiece. For Fins, check out the MAO Elite Power Fins, which has shorter blades, no-slip footpad, and ergonomic foot pockets.

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! 

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. 

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!

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! 

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

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?