tag:blogger.com,1999:blog-73953053317093676112024-02-19T09:09:06.907-08:00Lifestyling Athletic PerformanceLAP with Marli McIntire:
Empowering athletes to take control
of their health by optimizing training
and performance through nutrition,
personal fitness, and yoga.marlihttp://www.blogger.com/profile/00115140928085265872noreply@blogger.comBlogger131125tag:blogger.com,1999:blog-7395305331709367611.post-11402037805256576812020-02-13T07:21:00.001-08:002020-02-13T07:21:47.612-08:00Dining Out for Athletes<!--[if gte mso 9]><xml>
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<span style="font-family: "arial" , sans-serif; font-size: 11pt;"><br /></span>
<span style="font-family: "arial" , sans-serif; font-size: 11pt;"><br /></span>
<span style="font-family: "arial" , sans-serif; font-size: 11pt;">The season of hard work is winding down. Hopefully you are resting
more and fine-tuning details to help you swim as fast as possible during the upcoming Championship Meets. Yet, all of your hard work can be wasted if you don’t
properly fuel your body for performance during your meet! Listed below
are a few things to consider:</span></div>
<div class="MsoNormal" style="margin-right: 31.5pt;">
<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo1; tab-stops: list .5in; vertical-align: baseline;"><b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Plan</span></b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;"> your menu now. Write down (or make a list on your
phone) where and what you plan to eat. This will save time and help you
fuel properly. Think through this carefully-some of you will have 11 meals
out.<o:p></o:p></span></li>
</ul>
<ul style="margin-top: 0in;" type="disc">
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level2 lfo2; tab-stops: list 1.0in; vertical-align: baseline;"><i><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Thursday
Lunch, Thursday Dinner<o:p></o:p></span></i></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level2 lfo2; tab-stops: list 1.0in; vertical-align: baseline;"><i><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Friday
Breakfast, Friday Lunch, Friday Dinner <o:p></o:p></span></i></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level2 lfo2; tab-stops: list 1.0in; vertical-align: baseline;"><i><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Saturday
Breakfast, Saturday Lunch, Saturday Dinner<o:p></o:p></span></i></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level2 lfo2; tab-stops: list 1.0in; vertical-align: baseline;"><i><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Sunday
Breakfast, Sunday Lunch, Sunday Dinner<o:p></o:p></span></i></li>
</ul>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo2; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Aim
to include <b>bright colors</b> (fruits and vegetables) with every
meal. These contain vitamins and minerals that help you perform at the
highest level.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo2; tab-stops: list .5in; vertical-align: baseline;"><b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Pre
competition meals</span></b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;"> should be
relatively low in fat and protein. Focus on carbohydrates which will give
you energy. Your plate should consist of 50% carbs, 25% lean
protein, 25% veggies, plus fruit and healthy fat (1-2 tablespoons healthy
fats such as avocado, olive oil)<o:p></o:p></span></li>
</ul>
<ul style="margin-top: 0in;" type="disc">
<ul style="margin-top: 0in;" type="disc">
<ul style="margin-top: 0in;" type="square">
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level3 lfo3; tab-stops: list 1.5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Breakfast
examples: Whole Grain toast, nut butter, banana, berries and/or apple
sauce. Yogurt with granola and berries. Oatmeal with berries or dried
fruit. <o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level3 lfo3; tab-stops: list 1.5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Lunch
examples: Sandwich with whole wheat bread, lean meat, greens of choice,
tomato, plus carrots, grapes and apple slices.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level3 lfo3; tab-stops: list 1.5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Dinner
examples: </span><span style="background: white; font-family: "arial" , sans-serif; font-size: 10.0pt;">Quinoa/Rice
Bowl with chicken or salmon, choice veggies and fruit. Whole wheat pasta
with meat sauce and salad. Salad with lean meat and choice
fruits/veggies, baked potato, whole grain bread. </span><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;"><o:p></o:p></span></li>
</ul>
</ul>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo3; tab-stops: list .5in; vertical-align: baseline;"><b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Think
ahead</span></b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">. If you grab a sandwich for
lunch, order two. Save one for a snack before finals or even lunch the
following day. You can rest more if you aren’t spending extra time eating
out. Grab fresh fruits and veggies for your hotel room to supplement when
dining out.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo3; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Order
<b>water </b>for your beverage. Sodium content is often much greater when dining
out. Get a refill of water to-go for extra hydration.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo3; tab-stops: list .5in; vertical-align: baseline;"><b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Avoid</span></b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;"> high-fiber foods such as broccoli, beans or high fiber
cereals which may take longer to digest and can cause upset stomach. Avoid
high fat content such as fried foods, ice cream, nuts and excess cheese.
Avoid sugary drinks. <o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo3; tab-stops: list .5in; vertical-align: baseline;"><b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Never</span></b><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;"> try new foods during a meet. <o:p></o:p></span></li>
<li class="MsoNormal" style="color: black; margin-right: 31.5pt; mso-list: l1 level1 lfo3; tab-stops: list .5in; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11.0pt;">Huntsville
Restaurants (near the pool) with <b>healthy options</b>: </span></li>
</ul>
<div class="MsoNormal" style="margin-right: 31.5pt;">
<span style="font-family: "times new roman" , serif; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://farmburger.com/menu/"><span style="color: #00b0f0;">FARM BURGER</span></a></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://www.wholefoodsmarket.com/site_search/deli"><span style="color: #00b0f0;">WHOLE FOODS</span></a> </span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://makifresh.com/assets/img/MakiMenu2019.pdf"><span style="color: #00b0f0;">MAKI FRESH </span></a></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://www.jasonsdeli.com/"><span style="color: #00b0f0;">JASON’S DELI</span></a><o:p></o:p></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://static1.squarespace.com/static/5a4bdf50b07869fec09a3972/t/5ba8eb2008522941fea33ee8/1537796898019/Dine-In+Menu_7.0_HuntsvilleFlorence.pdf"><span style="color: #00b0f0;">TAZIKI’S</span></a> </span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://zoeskitchen.com/menu?location=huntsville&storeNumber=102013"><span style="color: #00b0f0;">ZOES KITCHEN</span></a><o:p></o:p></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://www.chick-fil-a.com/Locations/AL/Whitesburg-Drive"><span style="color: #00b0f0;">CHICK-FIL-A</span></a> <o:p></o:p></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://www.firehousesubs.com/our-food/"><span style="color: #00b0f0;">FIREHOUSE SUBS</span></a> <o:p></o:p></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://huntsville.grubsouth.com/r/1551/restaurants/delivery/Subs/Jersey-Mikes-Subs-Whitesburg-huntsville"><span style="color: #00b0f0;">JERSEY MIKE’S SUBS</span></a></span></li>
<li class="MsoNormal" style="color: #00b0f0; margin-right: 31.5pt; vertical-align: baseline;"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><a href="https://www.pieology.com/menu/custom-pies"><span style="color: #00b0f0;">PIEOLOGY</span></a></span></li>
<li class="MsoNormal" style="margin-right: 31.5pt; vertical-align: baseline;"><a href="http://restaurants.quiznos.com/al/huntsville/centralparkvillage-35801" style="font-family: Arial, sans-serif; font-size: 14.6667px;"><span style="color: #00b0f0;">QUIZNOS</span></a></li>
<li class="MsoNormal" style="margin-right: 31.5pt; vertical-align: baseline;"><a href="https://locations.panerabread.com/al/huntsville.html" style="font-family: Arial, sans-serif; font-size: 11pt;"><span style="color: #00b0f0;">PANERA</span></a></li>
<span style="font-family: "arial" , sans-serif; font-size: 11pt;"><ul style="margin-top: 0in;" type="disc"><span style="font-family: "arial" , sans-serif; font-size: 11pt;"><br /></span></ul>
Feel
free to contact </span><span style="font-family: "times new roman" , serif; font-size: 12pt;"><a href="mailto:legalswim@gmail.com"><span style="color: #1155cc; font-family: "arial" , sans-serif; font-size: 11.0pt;">Coach
Marli</span></a></span><span style="color: black; font-family: "arial" , sans-serif; font-size: 11pt;"> </span><span style="font-family: "arial" , sans-serif; font-size: 11pt;">if you have any questions or need help planning.<span style="mso-spacerun: yes;"> </span>She is happy to help.<span style="mso-spacerun: yes;"> </span>Marli is a Certified Sports Nutritionist and
former Pediatric Trauma Nurse who loves to educate swimmers and families about
Health, Fitness and Nutrition specific to the sport of swimming.<span style="mso-spacerun: yes;"> </span></span></ul>
</ul>
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</style>Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-56673029015271583562019-12-02T12:26:00.001-08:002019-12-02T12:26:18.259-08:00Alternatives to Gatorade Energy Chews <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyDMLtprlOcX2Q7SwQewzqyLJ7OWKttA028LUVIZjWkrwT1be05r9uzkENxmrOFgZNF5IFzHiX518JEd9aDwllQq0V7H17j6vQ8fYjpvZR1CR3ZP0o1Bdyk1YWs5zfFu7D5w0qww_jCIN3/s1600/36833C4F-B17E-431C-A1A2-1A8BC1200298.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyDMLtprlOcX2Q7SwQewzqyLJ7OWKttA028LUVIZjWkrwT1be05r9uzkENxmrOFgZNF5IFzHiX518JEd9aDwllQq0V7H17j6vQ8fYjpvZR1CR3ZP0o1Bdyk1YWs5zfFu7D5w0qww_jCIN3/s320/36833C4F-B17E-431C-A1A2-1A8BC1200298.jpeg" width="320" /></a></div>
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<span style="font-family: "trebuchet ms", sans-serif;"><br /></span>
<h3>
<span style="font-family: "trebuchet ms", sans-serif;">SO MANY athletes and parents of athletes ask me about Gatorade Energy Chews. </span></h3>
<h4>
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span></h4>
<h4>
<span style="font-family: "trebuchet ms" , sans-serif;">Below are several reasons to consider another option.</span></h4>
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span>
<span style="font-family: "trebuchet ms" , sans-serif;">On a regular basis, the best snacks for athletes are the ones with the fewest ingredients and highest nutritional value. <i>(Gatorade Chews pack in 14 ingredients.) </i>It is important to be aware of what we are eating and why. Consuming carbohydrates helps to replenish the glycogen (stored energy) in our muscles.</span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span>
<span style="font-family: "trebuchet ms", sans-serif;">Gatorade Chews work well for ultra-endurance type sports competitions because they are small, travel easily, and can be consumed on the run. For a young athlete with events under 20 minutes, and usually much less, there are better options. </span><br />
<span style="font-family: "trebuchet ms", sans-serif;"><br /></span>
<h3>
<span style="font-family: "trebuchet ms" , sans-serif;">I suggest experimenting with whole foods for overall excellent nutritional benefits and optimal performance. </span></h3>
<div>
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span></div>
<span style="font-family: "trebuchet ms" , sans-serif;">With the options below, athletes can meet energy requirements and gain the additional benefits from phytonutrients, (which have antioxidant and anti-inflammatory properties) vitamins, and minerals which also aid in recovery.</span><br />
<h3>
<span style="font-family: "trebuchet ms" , sans-serif;"><i><u><br /></u></i></span></h3>
<h3>
<span style="font-family: "trebuchet ms" , sans-serif;"><i><u>Experiment</u>! </i></span></h3>
<div>
<span style="font-family: "trebuchet ms" , sans-serif;"><i><br /></i></span></div>
<span style="font-family: "trebuchet ms" , sans-serif;">The best time to try out performance snacks is before and during practice, several days or weeks before a meet.</span><span style="font-family: "trebuchet ms", sans-serif;"> Make sure your choices work well with your digestive system, which can take several days to adjust. If you already have a system in place that works, stick to it and only try new items one at a time.</span><br />
<span style="font-family: "trebuchet ms", sans-serif;"><br /></span>
<h4>
<span style="font-family: "trebuchet ms" , sans-serif;">If you like the chewy substance of Gatorade chews, but are seeking a more nutritious option, fruit leathers are a good choice and offer 12 grams of carbs without added sugar. </span></h4>
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<h4>
<span style="font-family: "trebuchet ms" , sans-serif;">Applesauce is often easier to digest than a whole apple and will give you 14 grams of carbs. </span></h4>
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<h4>
<span style="font-family: "trebuchet ms" , sans-serif;">Freeze dried fruits are also good options, especially if you like tart flavors. These offer 30 grams of carbs without added sugar.</span><span style="font-family: "trebuchet ms" , sans-serif;"><br /></span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoT1AqzP8tReemoD5AIxfiUfH8wh8xPI_5V2VNcKL8PV_LprYTCxLYmOfNZPg0W1Zs8Tpp5XvyAXQnkOFDeK0v9TV6AmPlkurHQQUIjTt_mJTiBNkcmu2-BQOqT3vydV9qXYVhO4mpzdJu/s1600/F146BE02-439D-45EE-95B8-D34E7516FBE4.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "trebuchet ms" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoT1AqzP8tReemoD5AIxfiUfH8wh8xPI_5V2VNcKL8PV_LprYTCxLYmOfNZPg0W1Zs8Tpp5XvyAXQnkOFDeK0v9TV6AmPlkurHQQUIjTt_mJTiBNkcmu2-BQOqT3vydV9qXYVhO4mpzdJu/s320/F146BE02-439D-45EE-95B8-D34E7516FBE4.jpeg" width="320" /></span></a></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">Fresh fruit is easy to munch on and provides some extra hydration benefits. A cup of fresh watermelon gives you 12 grams and pineapple is closer to 22 grams of carbs. </span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyx7QUuxN2x06dCgqGt2I5oo2ntKUHpx_mb83fYnYRZUI7mnkS7GqbCWkzh0ROguspjsezi7NZ4MOX-zzY9UDCgCQOT9XdGwd8YF3haxzEGUOC8weOjZi0zMxiQ6GOdPRRJIXQza3clrB5/s1600/496436CC-A09C-492A-B2EB-47A48A32A0F9.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: "trebuchet ms" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyx7QUuxN2x06dCgqGt2I5oo2ntKUHpx_mb83fYnYRZUI7mnkS7GqbCWkzh0ROguspjsezi7NZ4MOX-zzY9UDCgCQOT9XdGwd8YF3haxzEGUOC8weOjZi0zMxiQ6GOdPRRJIXQza3clrB5/s320/496436CC-A09C-492A-B2EB-47A48A32A0F9.jpeg" width="320" /></span></a></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">Berries (14 grams/cup) and kiwi (10 grams of carbs)! </span></h4>
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<span style="font-family: Trebuchet MS, sans-serif;">Timing is everything. </span></h3>
<span style="font-family: "trebuchet ms" , sans-serif;">When possible, ingest your meet snacks about 30 minutes-1 hour before each event. Again, practice this timing during your workout sessions rather than at meets. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Remember to hydrate. A sports drink can help meet your carbohydrate requirements, especially if you have trouble eating due to nerves. Small sips are best and be sure to allow time for restroom breaks. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Your snacking success at meets is often dependent on your caloric intake throughout the day and even the week leading up to the meet. Therefore, it's extremely important to maintain proper caloric and carbohydrate intake each day to ensure adequate glycogen maintenance and replenishment. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Let me know if you have any questions!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">~Coach Marli</span><br />
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</style>Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-68930299466422133112019-11-27T07:43:00.000-08:002019-11-27T07:43:26.342-08:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbru1I00niKX5Yba1Cna12cisLxf-WZu4G5n8Dg9vJCkeq6DlxUqkqzeI5j_A4nq_kX7CgV_tS9zsHHKZLjw5x30AczrpA2gztJ6wBDBY4PUCXK_utmIu9t2spM261Vvjr3Ki8Uz3zcnTX/s1600/Brown+%2526+Green+Leaves+Thanksgiving+Card.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="1600" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbru1I00niKX5Yba1Cna12cisLxf-WZu4G5n8Dg9vJCkeq6DlxUqkqzeI5j_A4nq_kX7CgV_tS9zsHHKZLjw5x30AczrpA2gztJ6wBDBY4PUCXK_utmIu9t2spM261Vvjr3Ki8Uz3zcnTX/s320/Brown+%2526+Green+Leaves+Thanksgiving+Card.jpg" width="320" /></a></div>
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<h2>
<span style="font-family: "verdana" , sans-serif; font-size: large;">Sports Nutrition for the Holidays</span></h2>
<span style="font-family: "verdana" , sans-serif;">It's time for gathering with family, friends and food! The <i>very best time of year</i> to stay focused on your health and athletic performance goals. You can enjoy the holidays and keep your body ready for training and competition. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Below are familiar tips that hopefully will become part of an athletic family's lifestyle. Perfection is not necessary, but consistent, healthy choices add up for the good of the athlete. </span><br />
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<li><span style="font-family: "verdana" , sans-serif;"><b>Mindful eating.</b> This is so important and simple, yet few of us slow down long enough to "smell the food." Take in the smells and flavors of each bite of food. Think about what you eat as energy that will fuel your next workout and competitions coming up in the near future. Notice how you feel as you eat. If you begin to feel overly full, stop for a moment and decide if you really want (or need) more. Never feel like you have to finish everything on your plate. Most of our typical serving sizes are more than we need. Consider smaller portions and more variety.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Maintain excellent hydration. </b>Enjoy a special soda with cheery embellishments, but build a good foundation with regular water intake. Drink water when you wake up, before, during, and after meals, and certainly surrounding practice times.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Offer to bring a healthy item you enjoy to the gathering. </b>Knowing for sure there is something healthy to add to your plate will help dilute the less than healthy options. (see fruit salad below for an idea)</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Fill 25% of your plate with protein. </b> Insert turkey! It will fill you up, repair muscles, aid in recovery, and get you ready for your next practice. Turkey is loaded with potassium (stabilizes blood sugar, maintains fluid balance and optimizes muscle and nerve function), zinc (builds immunity), niacin/B3 (supports brain function, lowers cholesterol, antioxidant), B12 (prevents anemia, may support bone health, improves mood, and improves the condition of hair, skin and nails). <b>Cover about 50% of your plate with color </b>or as much veggies and fruit as possible! </span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Enjoy dessert, but don't go overboard. </b> Remember to eat mindfully and savor each bite.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Ignore food pushers.</b><b> </b>They encourage unplanned eating and make remarks like, "it won't hurt you". Although you can easily get back on track, remind yourself that you are an athlete who works very hard to maintain an athletic, performance-oriented lifestyle and strive to make good choices. You know how much time and effort it takes to be an elite athlete, and who knows, you may be a positive influence on someone else!</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Take a walk.</b> Getting steps in before and/or after the big meals will help everyone feel better. Time outside benefits all! More movement, less germs, greater space in the house...everyone wins!</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Get back on track with your healthy lifestyle ASAP. </b> If you splurge on Thursday for lunch, get back to taking care of your athletic energy needs for Thursday dinner. Avoid the mentality of waiting until after the holidays to be healthy. </span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVgMHrchKfGL2UspCGbbV5S9rgqbHRhj5nZqxdDxeVSKQK6mxMRzD6eRno1R_Q0jqZfV9MNv2HSVuU31euRfTgCrks_jCP5ocjmcCVwTgIETYk73kfiA1R-jcxJZTKsMBn4ktmlm-cYLr_/s1600/Coral+Orange+Summer+Fruit+Salad+General+Recipe+Card.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVgMHrchKfGL2UspCGbbV5S9rgqbHRhj5nZqxdDxeVSKQK6mxMRzD6eRno1R_Q0jqZfV9MNv2HSVuU31euRfTgCrks_jCP5ocjmcCVwTgIETYk73kfiA1R-jcxJZTKsMBn4ktmlm-cYLr_/s320/Coral+Orange+Summer+Fruit+Salad+General+Recipe+Card.jpg" width="213" /></a></div>
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<i style="font-family: Verdana, sans-serif; font-size: small;">Recipe adapted from JuliaSalbum.com</i><br />
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<span style="font-family: "verdana" , sans-serif;">Make it your own! Try variations like lemon juice and maple syrup, substitute with your favorite fruits, and maybe add poppy seeds, chia seeds, or you whatever else you like. </span><br />
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<span style="font-family: "verdana" , sans-serif;">HAPPY THANKSGIVING!</span></div>
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<span style="font-family: "verdana" , sans-serif;">~Coach Marli</span></div>
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Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-34491720660133155782019-10-30T09:53:00.000-07:002019-10-30T11:34:16.925-07:00Healthier Halloween for Athletes<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL84komb6ih0NMzY-QgUaudHxeN_2jFOhyphenhyphenjCFmhYRlCWXyaJwt1SZTjYYguafddFpN8DnMYzZW75_KEqg86gPrS0OCRwdlOCEKW0X5hhWzaill96txSqf3oAusKIIQg562HXjP8VY5jXdC/s1600/CF56A573-22A4-4899-A28B-122DB61F4E7D+3.JPG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL84komb6ih0NMzY-QgUaudHxeN_2jFOhyphenhyphenjCFmhYRlCWXyaJwt1SZTjYYguafddFpN8DnMYzZW75_KEqg86gPrS0OCRwdlOCEKW0X5hhWzaill96txSqf3oAusKIIQg562HXjP8VY5jXdC/s320/CF56A573-22A4-4899-A28B-122DB61F4E7D+3.JPG" width="320" /></a><br />
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<h2>
<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">5 Tips for Athletes:</span></h2>
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1. Eat dinner.</h4>
<span style="font-family: "georgia" , "times new roman" , serif;">Eating a balanced dinner before trick-or-treating is super important and probably the best thing you can do to promote an athlete's health on Halloween. Choose lean protein (beef, chicken, fish, eggs, etc.), healthy carbs (quinoa, potatoes, rice, whole grain pasta), and colorful veggies and fruits (broccoli, spinach, kale, peppers, berries, apples, bananas) to insure full bellies while trick-or-treating. If you don't have time for dinner, blend up a quick smoothie.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">2. Limit Restrictions.</span></h4>
<span style="font-family: "georgia" , "times new roman" , serif;">Enjoy the candy within reason. Athletes may want to choose a couple pieces of candy to have with each meal and snack during the first several days after Halloween. This will keep it fun without overdoing it. Making a big deal out of restrictions may lead to future issues with sweets. What if your athlete wants to eat all of the candy at once? This provides a huge life lesson opportunity, with natural consequences. Use this time to teach rather than judge. *However, if you have a meet/performance the day after Halloween, I suggest not eating all the candy at once! </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">3. Consider daily sugar intake recommendations. </span></h4>
<span style="font-family: "georgia" , "times new roman" , serif;">Keep in mind that we should all limit our sugar consumption to less than 10% of total energy intake. Furthermore, when we keep added sugars <i><b>below 5%</b></i> (25 grams or 6 tsp) per day, we are providing an even greater increase of health benefits. Along with candy, include healthy options when possible. Most serious athletes understand that added sugar does not help them reach high performance goals. They are typically more than willing to eat a nutritious meal or snack when given the opportunity. Here are <a href="https://www.superhealthykids.com/recipes/30-healthy-festive-halloween-treats/">50 + Healthy and Festive Halloween Ideas</a>. Also check out <a href="https://www.lifestylingathleticperformance.com/2019/10/nutritious-snacks-for-athletes.html">Nutritious Snacks for Athletes</a> and <a href="https://www.lifestylingathleticperformance.com/2019/10/sugar-consumption-and-athlete.html">Sugar Consumption and the Athlete</a> for additional information.</span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">4. Eat candy thoughtfully. </span></h4>
<span style="font-family: "georgia" , "times new roman" , serif;">Try unwrapping the candy slowly, or make a game out of how intact you can keep the wrapper as you remove the candy. Describe a costume you saw while trick-or-treating or favorite house decorations between each piece of candy you eat. Savor and enjoy each bite. Chew it slowly and notice the taste, texture and how you feel as you eat it. Usually, when extra time is taken, we are more in tune with hunger and fullness. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;">5. Focus on Halloween-themed fun. </span></h4>
<span style="font-family: "georgia" , "times new roman" , serif;">There are plenty of fun things to do on Halloween. Pumpkin carving, spooky games, face painting, and dressing up can help dilute the focus on sweets. For teen athletes, consider meeting up with friends at a coffee or donut shop. Enjoy a one-time indulgence with friends and then move on with keeping that athletic lifestyle. </span><br />
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">I hope everyone enjoys Halloween with family and friends!</span></h3>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">~Coach Marli</span></div>
Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-57057599082337850682019-10-21T10:34:00.001-07:002019-10-21T11:34:50.515-07:00Early Season Meet Review: Nutrition Focus<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9NQtUW9TapRQ3TGYWq6mEhuHIGTUpu4dYE-7HOJgMl3bz11RDKjiLUgAKuNT9rbQWm1xN7reYzl4Q1G7VDC3L9iCwTYxPO7yVeLzwkBKKipZvsfG85mPTgLcnwx0r6hXKDxE3ZA5Y4pn4/s1600/10986371-E4B3-492D-80C2-E4F2BA5D5660.JPEG" imageanchor="1"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9NQtUW9TapRQ3TGYWq6mEhuHIGTUpu4dYE-7HOJgMl3bz11RDKjiLUgAKuNT9rbQWm1xN7reYzl4Q1G7VDC3L9iCwTYxPO7yVeLzwkBKKipZvsfG85mPTgLcnwx0r6hXKDxE3ZA5Y4pn4/s320/10986371-E4B3-492D-80C2-E4F2BA5D5660.JPEG" width="320" /></a><br />
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Nutrition focused meet review is a super important step early season. Athletes need to develop a specific nutritional meal and snack plan for each meet throughout the season. This ultimately prepares you for optimal performance during championships at the end of your season. Don't wait until then to evaluate your nutrition. Take a few moments to think over your most recent meet and consider the following:<br />
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<u><b>What did you have for dinner the night before the meet?</b></u></h3>
List the carbs, protein, colorful veggies and fruits you consumed the night before your meet. Take note of any additional items like dairy products, desserts and drinks. How did you feel when you went to bed that night, and when you woke up the next day? The meals leading up to meets matter. <i>"What you eat today races tomorrow."</i><br />
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<b><u>What breakfast items were included on the first and second days of the meet?</u></b></h3>
Again, list everything you had for breakfast on Day 1 and Day 2. Describe how you felt after the meal and once you got to the meet. Were you satisfied or overly full? Did you get hungry before your first race? Don't forget to include <a href="http://hot%20weather%20hydration/">hydration</a>. Juice, water, sports drinks, etc. should all be quickly documented.<br />
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<b><u>List all <a href="https://www.lifestylingathleticperformance.com/2019/10/nutritious-snacks-for-athletes.html">snacks</a> and drinks you consumed during the meet.</u></b></h3>
How did you feel before, during and after each race? Did you have energy during your races? Did you feel unusually tired or exhausted? Timing of snacks is important to maintain energy. Also, different snacks may work better for different events depending on their duration. Preparing for the 50 freestyle will be different than preparing for the 1650.<br />
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<b><u>DAY 1-give a quick description of how you felt before, during and after each event.</u></b></h3>
Event 1<br />
Event 2<br />
Event 3<br />
Event 4<br />
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<b><u>What did you have for dinner after the first day of the meet?</u></b><b><u><br /></u></b></h3>
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Again, list the carbs, protein, colorful veggies and fruits you consumed for dinner. Compare this dinner to the one you had the night before. Eventually, you will have a few "go-to" performance meals that you can always count on helping you to perform your best. </div>
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<b><u>DAY 2-give a quick description of how you felt before, during and after each event.</u></b></h3>
Event 1<br />
Event 2<br />
Event 3<br />
Event 4<br />
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Keep your lists and review it for your training weeks ahead and the week leading up to your next meet. Involve the family! It will help you so much as you identify what worked well and what needs tweaking. Every athlete is unique. What works for some may not work for others, but overall good nutrition can help EVERYONE improve. It's a lifestyle!<br />
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~Coach Marli<br />
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<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-80532915309494871622019-10-17T11:07:00.001-07:002019-10-17T11:09:44.712-07:00Snorkel Flip Turns<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW9MwKHhdgS6BD5SaoP-vph3M8NqsI5fcdEz2-Ha-MBxlBdOzW8i3FmHeRizUXPh8ml7R3CWnIxw_CLgwyhXduzCuUW6IjUl0WH5F7-Qlv7vN2va-Y8mxFn2p8-NQ4j9IRGThGzaryOcvA/s1600/62A2CE0F-7EBE-41AD-BF3A-A9A3CCBE2218.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgW9MwKHhdgS6BD5SaoP-vph3M8NqsI5fcdEz2-Ha-MBxlBdOzW8i3FmHeRizUXPh8ml7R3CWnIxw_CLgwyhXduzCuUW6IjUl0WH5F7-Qlv7vN2va-Y8mxFn2p8-NQ4j9IRGThGzaryOcvA/s320/62A2CE0F-7EBE-41AD-BF3A-A9A3CCBE2218.jpeg" width="320" /></a></div>
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Snorkel flip turns can be tricky at first. Although, once you get the hang of it, you'll likely never turn back. Below are several tips from swimmers who have mastered the art of flip turns.<br />
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<li><a href="https://www.lifestylingathleticperformance.com/2012/08/snorkel.html">Get comfortable using your snorkel </a>without a flip. Using a kick board can help tremendously. Hold the board at the bottom and on the sides, giving your head enough room to look down in the water. Gently submerge your chin, then mouth, then nose and forehead progressively as you feel comfortable.</li>
<li>Each time you approach the wall, breathe out almost all of your air, about 80%. Get comfortable holding your breath for a few more seconds without letting water enter your nose. This helps you build the capacity and confidence to hold your breath without the stress of rotating.</li>
<li>Progress to adding a rotation and then stop at the wall. Assess how you feel and then push off like normal. Do this several times.</li>
<li>Finally, add rotation while exhaling your air (80%). Use the 20% of air, or whatever you have left, to blow out remaining water as you streamline off the wall. </li>
</ul>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzrHt_QEjWdxdafRT8X_2bhgImx9N6TMdYwbBvMcLu786joAyGbNA7ocNQHIfQhYxjmH0UzFy2V1qFpLzo27Q' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Keep practicing and don't give up. You can do it!<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw6bysTPNlpDT4cC9Nt9kZFbdlOiFlgZYCLM_cbAXM_BiCuEuBo-5oVPm_MPJTnlVxDwdQW0bpMgkCr_qSN7w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Our favorite snorkel is linked <a href="https://www.swimoutlet.com/p/speedo-bullet-head-swim-snorkel-8114621/?color=43140">here</a>.<br />
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I hope this helps. Good luck!<br />
~Coach Marli<br />
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<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-85169998089648820862019-10-10T13:03:00.001-07:002019-10-10T13:03:13.497-07:00Nutritious Snacks for Athletes<div class="separator" style="clear: both; text-align: center;">
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Busy families with athletes always need easily accessible and nutritious snacks on hand.</h3>
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Keep it simple and involve athletes for best results.</h4>
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<h3>
Fruit is an ideal snack for athletes. </h3>
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It is simple, nutritious, and provides quick energy for the athlete's caloric expenditure. </h4>
Take time to ask about your athlete's favorite fruits and keep them readily available.<br />
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Pre-training, pre-event and competition snacks can be similar. </h3>
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Always experiment with snacks during routine practice sessions. </h4>
<h4>
Never try anything new or different right before or during meets, games, competition, etc.</h4>
Ideally, pre-workout snacks should include mostly carbohydrates (about 30-60 grams or 120-160 calories) approximately 30 minutes to 1 hour before practice or events. If athletes find that fruit is not filling or long-lasting enough, a little protein (5-15 grams) paired with carbohydrates may be desired.<br />
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<h3>
Simple Snack Suggestions </h3>
<h4>
Don't forget to involve the athlete!</h4>
<h4>
<ul>
<li><span style="font-weight: normal;"><span style="color: #444444;">Apples and Nut Butter</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Applesauce</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Apple Slices and Almonds (or favorite nut)</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Bananas/Nut Butter </span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Banana and Walnuts (or favorite nut)</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Sandwich<i> (</i>PB and J/ Turkey and cheese on whole grain bread)</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Grapes/Boxed Raisins/Fruit Leathers <a href="https://www.lifestylingathleticperformance.com/2019/10/sugar-consumption-and-athlete.html"><i>without added sugar</i></a> </span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Berries</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Berries and Pistachios (or favorite nut)</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Homemade Energy Bites<i> <a href="https://www.lifestylingathleticperformance.com/2012/07/no-bake-power-bites.html">no-bake bites</a></i></span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Granola bars</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Yogurt/Fruit Parfait </span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Oranges and Kale (TRY IT!)</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Fresh Fruit Cups </span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Pears and Cheese Squares</span></span></li>
<li><span style="font-weight: normal;"><span style="color: #444444;">Trail Mix (blend of favorite dried fruits and nuts)</span></span></li>
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<h3>
<b>There are countless healthy choices if we make time to think through snacks and plan ahead. </b></h3>
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Hydration</h3>
<h4>
We can't talk about snacks without discussing hydration! </h4>
Proper hydration is critical for peak performance. Drinking water MUST be part of the athlete's lifestyle. We can't expect to see results in sport performance if we only consume adequate fluid intake on competition days.<br />
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Optimal performance occurs when we <i>routinely</i> have good habits. Athletes, depending on age and training requirements, need approximately 8-10 glasses (~10-12 ounces each) of water daily.<br />
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Additional Hydration Reminders:</h3>
<ul>
<li>Drink 12-32 ounces 2-4 hours before competition or training.</li>
<li>Consume 8-12 ounces 30 minutes before competition.</li>
<li>Drink 8-12 ounces 1 hour before training.</li>
<li>Sip 3-6 ounces every 15-20 minutes during competition. </li>
<li>Consume 12-16 ounces (at least) directly after competition. SO IMPORTANT!!!</li>
</ul>
<h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLrjGNPbq9ny5peDM_S989iIjUtWJ4RBTB3mAdDgHfzVhpho-jL27C0AFfv0-cem3NftiJVg20e6MYEFHkq3-LwGpeNylg4CsUi5U969au5CJecuSDbs9eGsw9lgpGOBRcvfQ8Q75sMivZ/s1600/72799EE2-D9E5-4616-A65F-E6B0D209EE6A.JPG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLrjGNPbq9ny5peDM_S989iIjUtWJ4RBTB3mAdDgHfzVhpho-jL27C0AFfv0-cem3NftiJVg20e6MYEFHkq3-LwGpeNylg4CsUi5U969au5CJecuSDbs9eGsw9lgpGOBRcvfQ8Q75sMivZ/s320/72799EE2-D9E5-4616-A65F-E6B0D209EE6A.JPG" width="320" /></a></h3>
<h3>
Avoid the following during training and competition:</h3>
<ul>
<li>Processed Foods/Refined Sugary foods </li>
<li>Dairy </li>
<li>High Fiber Foods (Beans, bran muffins)</li>
<li>Energy Drinks and Carbonated Beverages </li>
<li>High Fat Foods (potato chips, donuts, hot dogs, fries)</li>
<li>Experimenting. Stick to what you know works. It is best to try out new snacks and sports drinks before and during training rather than during performances. Decide ahead of time what to incorporate during competition based on how you performed at practice.</li>
</ul>
<h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbG3FdHOjFVnhVpEAfZrB56g93hkX37ofAvmORFEB4haJreGv75wmUVzFzmG0e82JNEvf34Mih-ILmtF3_ULPhgz-kB2pUWlRAp8jF3To4OJvWgHB9__28jTrSFSJvW03F1h80-q2seQti/s1600/9234E55E-37CC-44DB-9DF8-D8CC9754720F.JPG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbG3FdHOjFVnhVpEAfZrB56g93hkX37ofAvmORFEB4haJreGv75wmUVzFzmG0e82JNEvf34Mih-ILmtF3_ULPhgz-kB2pUWlRAp8jF3To4OJvWgHB9__28jTrSFSJvW03F1h80-q2seQti/s320/9234E55E-37CC-44DB-9DF8-D8CC9754720F.JPG" width="320" /></a></h3>
<h3>
Additional snack tips:</h3>
<div>
<ul>
<li><span style="font-family: "trebuchet ms" , sans-serif;">Applesauce or apples without peeling is often more easily digested. </span></li>
<li><span style="font-family: "trebuchet ms" , sans-serif;">Cut apple into wedges and hold it together with a rubber band to prevent browning.</span></li>
<li><span style="font-family: "trebuchet ms" , sans-serif;">Combine fruit and nut butters with Whole Grain Bread or Rice Cakes if desired.</span></li>
<li><span style="font-family: "trebuchet ms" , sans-serif;">Cut sandwiches in fourths to eat smaller amounts at a time.</span></li>
<li><span style="font-family: "trebuchet ms" , sans-serif;">There are endless energy bite recipes on-line. <a href="https://www.lifestylingathleticperformance.com/2012/07/no-bake-power-bites.html">no-bake bites</a> </span></li>
<li><span style="font-family: "trebuchet ms" , sans-serif;">Watch for high amounts of added sugar in granola bars and yogurt.</span></li>
</ul>
</div>
<div>
<h4 style="letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif; font-weight: normal;">I would love to know your favorite go-to healthy snacks! DM me on IG or email them to legalswim@gmail.com. We can share them as part of our <i>Lifestyling Athletic Performance </i>community. </span></h4>
<div>
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif; font-weight: normal;"><br /></span></div>
<h4 style="font-style: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif; font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUCMPiq3z9cGQNqL30cKbAc5Nz2TguZEkHV4zFgrhR6wg-ChghT1QlMFqmUZel6586mvYxl0Y2G3MszkyLiwwgvvP5aX7KphAeDVLRW9gnJZ4eKvF-mulrKMkSr_CMcj2kx49lZyEGdf1Z/s1600/97EDAD20-1094-48B9-A0CE-CB83DB790AAA.JPEG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUCMPiq3z9cGQNqL30cKbAc5Nz2TguZEkHV4zFgrhR6wg-ChghT1QlMFqmUZel6586mvYxl0Y2G3MszkyLiwwgvvP5aX7KphAeDVLRW9gnJZ4eKvF-mulrKMkSr_CMcj2kx49lZyEGdf1Z/s320/97EDAD20-1094-48B9-A0CE-CB83DB790AAA.JPEG" width="320" /></a></span></h4>
<h4 style="font-style: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif; font-weight: normal;">Please let me know if you have any questions and/or what causes your biggest challenges related to snacking.</span></h4>
<h4 style="font-style: normal; letter-spacing: normal; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif; font-weight: normal;">~Coach Marli </span></h4>
</div>
<div>
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span>
</div>
Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-25193486063780958542019-10-03T08:45:00.003-07:002019-10-03T08:45:20.340-07:00Butterfly Swim Chest Press Drill<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUWVMIqXfjqgo4LlKhdhqRPD0E2-wAZoWowypYezI3jBHHAS-saDStAdbZ6LW3C5ynSOhKbgD5D18reX4IXE6yKehC-LFZ9GqYi24je7IHK2uOWJe6gl66YsEL0HXT92ieIHzgm5XpddlG/s1600/2DADF139-F905-48C3-A783-0E74E0E91715.JPEG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUWVMIqXfjqgo4LlKhdhqRPD0E2-wAZoWowypYezI3jBHHAS-saDStAdbZ6LW3C5ynSOhKbgD5D18reX4IXE6yKehC-LFZ9GqYi24je7IHK2uOWJe6gl66YsEL0HXT92ieIHzgm5XpddlG/s320/2DADF139-F905-48C3-A783-0E74E0E91715.JPEG" width="320" /></a><br />
<br />
One of my favorite ways to teach butterfly skills is on the pool deck. Swimmers of all ages can easily do this drill. It takes 5 seconds and can be extremely helpful. Today, we will do versions of this in our yoga practice, then on deck, and finally we will apply the skill in the water.<br />
<br />
With a partner, stand about 2-3 feet apart. Press hands together above your head and lean in until you feel a stretch in your upper chest and arms. If you don't have a partner, simply stand a couple feet from the wall, place hands above your head on the wall, then press the chest.<br />
<br />
If you have any trouble with back extension or pain in your lower back, focus on keeping your back straight and squeeze shoulder blades together. <i>*This drill is contraindicated if you have a back injury.</i><br />
<br />
Below is an awesome fly drill that goes perfectly with chest press drill on land. <br />
<br />
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube-nocookie.com/embed/OS109mk8TZ8" width="560"></iframe><br />
<br />
Give the chest press drill on land a try, then see how it feels when you swim fly in the water. Let me know how it goes!<br />
<br />
~Coach Marli<br />
<br />
<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-70480081156465800812019-10-01T16:03:00.001-07:002019-10-01T16:03:17.297-07:00Sugar Consumption and the Athlete<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh5YbV5NhCHRwpO-sfFy4OBPvs46H2IyCqGq_IMP9t05k3tPy7-ENYDP0mqTlQxOKlwEKUuW2w_840NFnZOlWgh0otv5_pnTUt1bLGCR1wSFwj1IAbyEMzSwMTSbsYNfAPzH-Pfe9i5GV5/s1600/FE4A4455-2A81-414F-BCC8-FE9A1A58F582.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh5YbV5NhCHRwpO-sfFy4OBPvs46H2IyCqGq_IMP9t05k3tPy7-ENYDP0mqTlQxOKlwEKUuW2w_840NFnZOlWgh0otv5_pnTUt1bLGCR1wSFwj1IAbyEMzSwMTSbsYNfAPzH-Pfe9i5GV5/s320/FE4A4455-2A81-414F-BCC8-FE9A1A58F582.jpeg" width="320" /></a></div>
<br />
<span style="font-family: Trebuchet MS, sans-serif;">Happy October! The month of CANDY! I have a sweet tooth that does not stop, so I am preaching to myself as I write. </span><br />
<br />
<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://apps.who.int/iris/bitstream/handle/10665/149782/9789241549028_eng.pdf;jsessionid=02074BE157CD2C2394BBAF8A1602341C?sequence=1">The World Health Organization </a>recommends that both adults and children should consume <span style="color: magenta;">no more than 10%</span><span style="color: cyan;"> </span>of their daily caloric intake from free sugars (monosaccharides and disaccharides added to foods and drinks, and naturally occurring sugars in honey, syrups, fruit juices and fruit concentrates. *<i>This does <b>not</b> include the sugars in whole fruits and vegetables</i>.) </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">The WHO also reported that a further reduction of sugar to <span style="color: magenta;">below </span><span style="color: magenta; font-weight: bold;">5%</span> of daily caloric intake (</span><span style="color: magenta; font-family: "Trebuchet MS", sans-serif;">25 grams of sugar</span><span style="font-family: "Trebuchet MS", sans-serif;"> or 6 teaspoons per day) </span><span style="font-family: Trebuchet MS, sans-serif;">would provide additional health benefits. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Take a look at the surprising sugar content in these common foods:</span><br />
<br />
<ul>
<li><span style="color: magenta; font-family: Trebuchet MS, sans-serif;">20 oz Soda = 65 grams sugar</span></li>
<li><span style="color: magenta; font-family: Trebuchet MS, sans-serif;">Ketchup = 4 grams/tsp </span></li>
<li><span style="color: magenta; font-family: Trebuchet MS, sans-serif;">Fruit Yogurt = 19 grams</span></li>
<li><span style="color: magenta; font-family: Trebuchet MS, sans-serif;">10 Gummy Worms = 44 grams</span></li>
<li><span style="color: magenta; font-family: Trebuchet MS, sans-serif;">Gatorade Energy Chews = 16 grams</span></li>
</ul>
<span style="font-family: Trebuchet MS, sans-serif;">What does this mean for athletes? To have optimal health that leads to optimal performance, begin to monitor your sugar intake more carefully. </span><span style="font-family: "Trebuchet MS", sans-serif;">Athletes are in a unique position to lead others to better health by living healthfully themselves. A</span><span style="font-family: "Trebuchet MS", sans-serif;">thletes can set an example and standard for their peers and families. Is it easy? Not at all. But neither is all the work you put into your sport every single day.</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">It's a lifestyle.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">~Coach Marli</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-39403219916390935802019-09-30T10:36:00.002-07:002019-09-30T10:36:37.102-07:00Exercise with Attention to Detail<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFx5yISPDLD0-dWfGs5KoFPo-a9GcMFpplOBUWEzr3zsV8JiNdXeF2sHwTo2qvo8Wkw6KWkzs6XY-c3_Ih7hNekdBHdbClQiu6mE2sQyizT4umB0oybdBhYAY_1pioGK5JeOBEuo8kIcfh/s1600/B5EEB6A4-07EA-4DD3-96B4-0D2EBC0031D9.JPEG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFx5yISPDLD0-dWfGs5KoFPo-a9GcMFpplOBUWEzr3zsV8JiNdXeF2sHwTo2qvo8Wkw6KWkzs6XY-c3_Ih7hNekdBHdbClQiu6mE2sQyizT4umB0oybdBhYAY_1pioGK5JeOBEuo8kIcfh/s320/B5EEB6A4-07EA-4DD3-96B4-0D2EBC0031D9.JPEG" width="320" /></a><br />
<br />
Pay attention to how your body feels when you are exercising. Whether it is dryland, yoga, swimming, running, cycling, etc., it is important to listen to the natural cues your brain automatically sends you. The tiny aches, pains, twinge-type feelings you encounter are warning signs. This is the time to adjust or pay close attention to what is going on at that very moment. You are likely performing an action with sub-optimal technique or perhaps using resistance that is too much.<br />
<br />
Take these steps when you feel slight pain or discomfort:<br />
<br />
<ol>
<li>Self-correct. What do you know about the movement that you can fix on your own? Oftentimes it is something simple like posture or alignment. Take responsibility and apply the cues you have been taught. </li>
<li>Decrease resistance. If the weight is too heavy for you to reach correct and full range of motion, drop the amount by 5-10 pounds or perform exercise with no weight. Progressive overload with proper technique<i> </i>is the goal. It is safest to start with light weight and increase gradually. </li>
<li>Change it up, drop or add equipment. For example, if your shoulder is aching while pulling with paddles, go without them. Adding fins may decrease stress and resistance on your shoulders. </li>
<li>Ask your coach to watch and/or video the movement and then discuss how to improve. </li>
</ol>
<div>
Be safe and take care!</div>
<div>
~Coach Marli</div>
Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-17141524109785684952019-09-22T13:27:00.001-07:002019-09-22T13:27:18.246-07:00French Toast Recipe<b id="docs-internal-guid-b8d20d68-7fff-66ec-4fab-b4805fc5114a" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-right: -1.5pt; margin-top: 5pt;">
<span style="background-color: transparent; color: #666666; font-family: "lato" , sans-serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">The Athlete’s</span><span style="background-color: transparent; color: #f75d5d; font-family: "playfair display" , serif; font-size: 32pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span><span style="background-color: transparent; color: #76a5af; font-family: "playfair display" , serif; font-size: 32pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">French Toast</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 24pt; margin-right: -1.5pt; margin-top: 24pt;">
<span style="background-color: transparent; color: black; font-family: "lato" , sans-serif; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><span style="border: none; display: inline-block; height: 321px; overflow: hidden; width: 318px;"><img height="321" src="https://lh6.googleusercontent.com/rXNnrB7QZWPObUS1nGshQTFncsk1MkOKZbONa11CnvLJWm7ihijwDrJxgG0AtmaQeHHsr0RfBR6r9y9reP-HMwrkIUkESb53agf7Qv0iuFrn5gENV0RQliS5epHmKOV8AgyrwlCL" style="margin-left: 0px; margin-top: 0px;" width="318" /></span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 6pt;">
<span style="background-color: transparent; color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><span style="display: inline-block; position: relative; width: 100px;"></span></span></div>
<h1 dir="ltr" style="line-height: 1.2; margin-bottom: 10pt; margin-top: 24pt;">
<span style="background-color: transparent; color: #76a5af; font-family: "playfair display" , serif; font-size: x-large; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre;"><i>Here's a go-to Meatless Monday Recipe to kick off your week!</i></span></h1>
<h1 dir="ltr" style="line-height: 1.2; margin-bottom: 10pt; margin-top: 24pt;">
<span style="background-color: transparent; color: #a2c4c9; font-family: "playfair display" , serif; font-size: 16pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Ingredients</span></h1>
<ul>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">1 stick butter (¾ stick melted for mix, ¼ for cooking and spreading)</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">8 slices whole wheat bread</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">2 cups milk</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">6 eggs</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">Spices to taste (1-2 tsp pumpkin spice or any combo of cinnamon, nutmeg, cardamom, ginger)</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">2 tsp vanilla</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">1 tsp salt </span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">Maple syrup or honey for topping </span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; white-space: pre-wrap;">Optional add ins: 2 tbsp chia seeds and 2 tbsp flax seeds</span></li>
</ul>
<h1 dir="ltr" style="line-height: 1.2; margin-bottom: 10pt; margin-top: 24pt;">
<span style="background-color: transparent; color: #a2c4c9; font-family: "playfair display" , serif; font-size: 16pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Preparation</span></h1>
<ol>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Heat </span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">skillet on medium. </span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Melt</span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> ¾ cup butter in microwave.</span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Combine</span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> melted butter, milk, eggs, spices, vanilla and salt in large pyrex dish. (~9x12). </span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Place bread slices </span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">into mix and soak for 2-3 minutes each side. </span></li>
<li><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Melt </span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">2 tbsp of butter in skillet and add bread. Cook until golden brown, about 3 minutes and flip. Repeat on the other side. </span></li>
</ol>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 6pt;">
<span style="background-color: transparent; color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Serve</b> </span><span style="background-color: transparent; color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">with maple syrup or honey.</span><span style="background-color: transparent; color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> <b> </b></span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><b>Enjoy </b></span><span style="color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">with breakfast meat and fresh fruit. </span></div>
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<span style="background-color: transparent; color: #666666; font-family: "lato" , sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span></div>
Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-62930784115671119822019-09-17T11:17:00.002-07:002019-09-17T11:17:12.837-07:00Remember Why You Started<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN7ICsnMlqhz-a6J29Ax61tVl7Of1aoPr8OH2xMb0_v-s-OcqpMEQVudlFJ4E4TSkX1ouLA6g6BLw5GQ-p6TxjRotWg_8r3Kqh1Luj6Rh_q7_XkgRo1WCzl4rHAmjyXViP4eelfPQbq8Cq/s1600/AAF7FF64-0EB2-49C4-95EF-3AB38051779C.JPEG" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN7ICsnMlqhz-a6J29Ax61tVl7Of1aoPr8OH2xMb0_v-s-OcqpMEQVudlFJ4E4TSkX1ouLA6g6BLw5GQ-p6TxjRotWg_8r3Kqh1Luj6Rh_q7_XkgRo1WCzl4rHAmjyXViP4eelfPQbq8Cq/s320/AAF7FF64-0EB2-49C4-95EF-3AB38051779C.JPEG" width="320" /></a><br />
<br />
Sometimes it pays to ponder a bit. Think about when you first began your sport. What made you interested in it? Did you like the adrenaline rush of racing and competing? Was it being with your favorite friends? Learning from special coaches? Figuring out that you were good at a certain aspect of the sport? Did you like getting in shape and feeling fast? Participating in crazy cheers and team spirit?<br />
<br />
Go back to those memories every now and again to recall why you started. Consider all the things you loved about your sport in the beginning when it was new. What do you still love about it? Find the "little kid joy" and allow yourself to smile and wonder! It's a lifestyle. <br />
<br />
Make it a great season!<br />
~Coach Marli<br />
<br />
<br />
<br />
<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-26868824136363773962019-09-10T16:11:00.000-07:002019-09-10T16:11:01.138-07:00HOT WEATHER HYDRATION<!--[if gte mso 9]><xml>
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<!--StartFragment-->
<br />
<div class="WordSection1">
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNL3O3Xsfo2Qmxkz3pz7LGshbrGBfSZyX-g89QALRgParO5EJJH4QM2tTu2KahdTdFzOtZgin2oo7baDiFoWeg_ZbhCGIikyEuuiZ_oqa2TO3_YaLDI8By-A3QsQHqHYwLAR8Ds3GTyjO6/s1600/ED45D624-FBAE-4152-9327-D24D7A0C5F33.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNL3O3Xsfo2Qmxkz3pz7LGshbrGBfSZyX-g89QALRgParO5EJJH4QM2tTu2KahdTdFzOtZgin2oo7baDiFoWeg_ZbhCGIikyEuuiZ_oqa2TO3_YaLDI8By-A3QsQHqHYwLAR8Ds3GTyjO6/s320/ED45D624-FBAE-4152-9327-D24D7A0C5F33.jpeg" width="320" /></a></div>
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Cracked lips, dry skin?<span style="mso-spacerun: yes;">
</span>Drowsiness, decreased energy or brain fog?<span style="mso-spacerun: yes;"> </span>Rapid heart rate and more frequent muscle
cramps?<span style="mso-spacerun: yes;"> </span>Thirst?<span style="mso-spacerun: yes;"> </span>These are all possible signs of poor
hydration, especially during hotter weather, and indicators you may benefit
from modifying your hydration approach.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Water is one of the most important nutrients athletes need
to achieve overall health and performance goals.<span style="mso-spacerun: yes;"> </span>Now that school has resumed and dual sports
(many of which are outside) are underway, hydration is more important than
ever. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">The American College of Sports Medicine recommends that
athletes should not lose more than 2% of their body weight from fluid loss when
exercising.<span style="mso-spacerun: yes;"> </span>For example, if an athlete
weighs 120 pounds, he should not lose more than 2.4 pounds during a
workout.<span style="mso-spacerun: yes;"> </span>Quick Conversion:</span></div>
</div>
<div class="WordSection3">
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt;"><br clear="all" style="mso-break-type: section-break; page-break-before: auto;" />
</span>
</span><br />
<div class="WordSection4">
<div class="MsoNormal" style="margin-left: .75in; tab-stops: 94.5pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 liter of water
is 2.2 pounds<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .75in; tab-stops: 94.5pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">240 ml=8 ounces<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .75in; tab-stops: 94.5pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">1 liter =~32
ounces<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .75in; tab-stops: 94.5pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">8 ounces=1 cup</span></div>
</div>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12.0pt;"><br clear="all" style="mso-break-type: section-break; page-break-before: always;" />
</span>
</span><br />
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">To ensure that athletes stay healthy, safe, adequately
hydrated, and to promote optimal performance during hectic sports seasons,
follow these general guidelines:<span style="background: white; color: #494949; font-size: 11.5pt;"> <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="background: white; color: black; font-size: 11.0pt;">24 hours prior to an event: consume a nutritionally
balanced diet and drink adequate fluids</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 11.0pt;"><o:p></o:p></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11.0pt; mso-bidi-font-family: "Calibri Light"; mso-bidi-theme-font: major-latin;">2-3 hours before working out:
consume 16 ounces of fluid (~2 cups) <o:p></o:p></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11.0pt; mso-bidi-font-family: "Calibri Light"; mso-bidi-theme-font: major-latin;">30 minutes before working out:
drink 6-8 ounces of fluid (3/4 - 1 cup)<o:p></o:p></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11.0pt; mso-bidi-font-family: "Calibri Light"; mso-bidi-theme-font: major-latin;">Every 15 minutes during
workout: drink 4 ounces of fluid (1/2 cup)<o:p></o:p></span></b></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.0pt;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11.0pt; mso-bidi-font-family: "Calibri Light"; mso-bidi-theme-font: major-latin;">Directly following training:
drink 12-16 ounces or more of fluid (1-2 cups)<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">What type of fluid should Athletes consume?<o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">For an activity that lasts <b style="mso-bidi-font-weight: normal;">less than one hour</b>, water should be your go-to drink of
choice.<span style="mso-spacerun: yes;"> </span>If the athlete is training at a moderate
or high intensity level <b style="mso-bidi-font-weight: normal;">for longer than one
hour</b>, <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">sports drinks</i></b> may be useful to replace the lost fluids and
electrolytes caused by sweating.<span style="mso-spacerun: yes;">
</span>Additionally, the intensity of the workout will likely cause
carbohydrate reserves in the muscles to decline, along with blood sugar,
decreasing overall energy.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">When ingesting water or sports drinks, <b style="mso-bidi-font-weight: normal;">take small sips</b> (less than 4 ounces at a time) to avoid stomach
issues.<span style="mso-spacerun: yes;"> </span>The body can't absorb large
amounts of liquid at a time.<span style="mso-spacerun: yes;"> </span>The exact
amount needed varies among athletes according to weight, amount of sweat and
sodium loss, and the intensity of the activity.<span style="mso-spacerun: yes;">
</span>Refer to the guide above for a starting point.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Final tips:</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span>Hydrate regularly throughout the day, not only when
training or performing.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><i style="mso-bidi-font-style: normal;">Eat</i> your
water by consuming high water content fruits and veggies like watermelon, cantaloupe,
strawberries, peaches, oranges, cucumbers, bell peppers, and lettuce. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Incorporate sodium and potassium-rich foods in
your snacks and meals such as potatoes, bananas, coconut water, and
yogurt.<span style="mso-spacerun: yes;"> </span>Nuun tablets are great for sodium
replacement.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Use Sports drinks like Gatorade or Powerade only
when training at moderate to high intensities for <b style="mso-bidi-font-weight: normal;">over one hour</b>.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Drink water even when you "don't feel
thirsty". Your body won't always alert you of thirst.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<!--EndFragment--><br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-53868023532425212842019-07-14T13:56:00.000-07:002019-07-14T13:56:24.109-07:00Simple Steps for Using the BACKSTROKE WEDGE<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDd9eagkqlH2FBBaocrEpSIjC80cmryeBmYySiNWFZe8OEKrPy81mBEaPcOkwAZmPldk_0VIQfTc02i58m3kOlT-UAbrJY9hKnPQGAX_6S9fcyDksYKefOk9F20pxMTYZUj8w-JwXBV3jz/s1600/E983ED3C-7BE3-4213-8741-991045A01B97.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="755" data-original-width="755" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDd9eagkqlH2FBBaocrEpSIjC80cmryeBmYySiNWFZe8OEKrPy81mBEaPcOkwAZmPldk_0VIQfTc02i58m3kOlT-UAbrJY9hKnPQGAX_6S9fcyDksYKefOk9F20pxMTYZUj8w-JwXBV3jz/s320/E983ED3C-7BE3-4213-8741-991045A01B97.jpeg" width="320" /></a></div>
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<br /></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The backstroke wedge can make for powerful, outstanding starts. It may also cause terrible anxiety. Here is the breakdown so you'll be ready to conquer it the next time you have the opportunity.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxPufa_pMxoA1lpIre6PApZdLvd-0t5aPznUjKx3tmnAHzhl1YIKgc9_36stQMsuYYHJSTicYq9gauNJk76Yw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<ol>
<li>Grasp, pull and hold lever with right hand.</li>
<li>Pull the wedge down with your left hand and hold it secure with your foot while you <b>push back</b> and <b>lock</b> the lever with your hand.</li>
<li>Place both feet on the wedge and "check" to make sure it is secure.</li>
<li>Take a deep breath and relax arms as much as possible until "take your mark" is called.</li>
<li>GO!</li>
</ol>
Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-36390514454134715542019-05-24T11:13:00.005-07:002019-05-24T11:13:48.792-07:00NOODLE TURN DRILL<div class="separator" style="clear: both;">
We did this drill recently and it was fun and effective. Try it at your neighborhood pool with friends and teammates.</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: left;">
<ul>
<li>Stay low to the water</li>
<li>Keep head in line</li>
<li>Eyes look up</li>
<li>Resist circle swimming</li>
</ul>
</div>
<br />
<div class="separator" style="clear: both; text-align: left;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyYPAQAV5nZCnVRHbUBNzOBWFBYPVPQ8LL9xiTMb2xuRCz0uyDZ0-En8L6lj2PEO2DErJKwAIBI8Q91vYkdvg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
A few things may go wrong, but that is part of the fun. Work together and you'll figure it out quickly. Crashing into the noodle is part of the fun!<br />
<br />
<ul>
<li>Keep the noodle in the center of the lane</li>
<li>Place the noodle fairly close to the wall</li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: left;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxAw6q9l9T8QC1f6Di3l1Eibc8diIoDJzexu3bGb-x9-QMbT0zYMpj4aCHCTbq8XNmS_inN1L3-Z4H9w-ZCKA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
Advanced:<br />
<br />
<ul>
<li>Watch for the T</li>
<li>Time your turn without moving your head to look at the wall. </li>
<li>Aim to finish on the long stroke.</li>
<li>If you are an older swimmer, help little kids with this drill. They will love it!</li>
</ul>
<br />
HAPPY SUMMERTIME!<br />
<br />
<i>Drill idea from Jan Charles Mittemeyer via swim coaches exchange group. THANKS!</i><br />
<br />
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<br /></div>
Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-58656404571006214922019-01-21T10:09:00.000-08:002019-01-21T10:09:12.212-08:00Get the Best Freestyle Swimming Head Position <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIu1Q2uWQj89hi0Uf2TZaQE4E_r7tuaBYU7zxMx5_SNu1pTgU9uoncQHghZozeIdAJVpg56HBLWvmHSfe14-5A1CoL2RfkNoNOTRBH-UHcUSV9zLbUgxBxygB7pgdSfg4q_-QsaqWVJCO2/s1600/IMG_3591.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIu1Q2uWQj89hi0Uf2TZaQE4E_r7tuaBYU7zxMx5_SNu1pTgU9uoncQHghZozeIdAJVpg56HBLWvmHSfe14-5A1CoL2RfkNoNOTRBH-UHcUSV9zLbUgxBxygB7pgdSfg4q_-QsaqWVJCO2/s320/IMG_3591.jpg" width="320" /></a><br />
<br />
Head position is super important for excellent freestyle swimming technique. <br />
<br />
Ask your coaches to evaluate your head position. They will check to see that your head is in correct alignment with your spine and analyze how it moves when you breathe. In the top photo, the swimmer's head is clearly lifted too high during the breath. The bottom picture shows improved head alignment with a better breathing position. <br />
<br />
Below are three simple tips to consider. Be sure to obtain feedback from your coaches.<br />
<ol>
<li>Look straight down. It is tempting to look ahead, especially if you are swimming behind someone. Resist the urge to lift head or look forward.</li>
<li><i><a href="http://legalswim.blogspot.com/2012/01/goggle-breathing.html">Goggle breathe</a></i>. When you rotate to the side to breathe, keep your head in line and only lift one goggle out of the water. </li>
<li>Use a <a href="http://legalswim.blogspot.com/2012/08/snorkel.html">snorkel</a>. The back of your neck should not have creases. Try elongating it a little, extending your body line. Again, direct your vision to the bottom of the pool. See diagram below. </li>
</ol>
<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg4jBKQmR_M6qYHX_Z0q1Ln1Me4gST-SmJ4rDotprC04xYUcoPaFPcol1QrCfa5ckLF67R0AXPwkfzP1L1MxSL0Hlk3IoEfxt5_frMsxTf1ZURiDyr-kHdwSp3ij0mxr2l1-5l4dY4JL-7/s1600/IMG_3590.jpg" imageanchor="1"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg4jBKQmR_M6qYHX_Z0q1Ln1Me4gST-SmJ4rDotprC04xYUcoPaFPcol1QrCfa5ckLF67R0AXPwkfzP1L1MxSL0Hlk3IoEfxt5_frMsxTf1ZURiDyr-kHdwSp3ij0mxr2l1-5l4dY4JL-7/s320/IMG_3590.jpg" width="320" /></a><br /><br />
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<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-35067800952333921522019-01-07T13:49:00.000-08:002019-01-07T13:49:41.610-08:00Be Better Than Yourself<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWltR83eNlc8ClCYj4-2Hf9MAelfNJJPTvAaTj2Lyu5rt_VSXZ_XwuSG6MD2TtEaNIbmrS_CwVmTM5mOTGpgOFYcUk_qiltCsZQhmLenlK8DYwE64mrE0oo3vuHzOewDtP8kObh4IlTxlp/s1600/IMG_3389.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1242" data-original-width="1242" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWltR83eNlc8ClCYj4-2Hf9MAelfNJJPTvAaTj2Lyu5rt_VSXZ_XwuSG6MD2TtEaNIbmrS_CwVmTM5mOTGpgOFYcUk_qiltCsZQhmLenlK8DYwE64mrE0oo3vuHzOewDtP8kObh4IlTxlp/s320/IMG_3389.JPG" width="320" /></a></div>
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So often, I hear swimmers talk about beating <i>Johnny</i>, or having better turns than <i>Sally</i>, or being in better shape than <i>Sam</i>. The better goal is to simply try to improve. <u>Try to be better today than you were yesterday</u>. It is simple to say but hard to accomplish. Make a habit of setting small goals to help improve certain things like turns, streamline, distance per stroke, etc. Then ask yourself, "Am I better at this today than I was yesterday?" Get your coaches on board. They love this stuff!<br />
<br />
WORK HARD TO BE <i>YOUR</i> BEST.<br />
<br />
~Coach Marli<br />
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<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-29657945872778862652019-01-05T17:29:00.001-08:002019-01-05T18:09:17.885-08:00CLEAR OUT<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBhlKqA3Tj3b8YlfhiLHpbaOKFyKHr8xcrwM9jWfKLyu3bZtP4hr4SNO_kxygYu-Jj-zATCRzuhe6Xt0NLUGAq5IU2QDERph5lb1Tv44Cera9mHEasfOK6AzoU6hSQsYM2dp_2ni_FY5E0/s1600/IMG_3341.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBhlKqA3Tj3b8YlfhiLHpbaOKFyKHr8xcrwM9jWfKLyu3bZtP4hr4SNO_kxygYu-Jj-zATCRzuhe6Xt0NLUGAq5IU2QDERph5lb1Tv44Cera9mHEasfOK6AzoU6hSQsYM2dp_2ni_FY5E0/s200/IMG_3341.JPG" width="111" /></a><br />
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<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">"<i>Clear</i>"</span> out sounds better to me than "<i>clean</i>" out. When did<br />
you last clean out your swim bag? Having clear space just feels good.<br />
NOW is the perfect time to clear out backpacks, fin bags, book bags,<br />
swim bags, water bottles, snack areas, pantries, drawers, closets,<br />
mudrooms, etc. Start with one item or area only; maybe SWIM BAG<br />
for starters.</div>
<div style="text-align: justify;">
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<div style="text-align: left;">
<br />
Try this simple system below:</div>
</div>
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<div>
<span style="text-align: justify;"><b style="font-weight: bold;"><span style="color: #444444;">CLEAR OUT</span></b><b>. </b>Take<b> </b>out everything.<b> </b></span></div>
<span style="text-align: justify;">
</span><span style="text-align: justify;">Sort items into 3 piles: </span><i style="text-align: justify;">keep,</i><span style="text-align: justify;"> </span><i style="text-align: justify;">throw away</i><span style="text-align: justify;">, <i>put back where it belongs</i></span><span style="text-align: justify;">.</span><b style="text-align: justify;"><br /></b><br />
<div>
<b style="text-align: justify;"><span style="color: #444444;">WIPE DOWN</span></b><span style="font-weight: bold; text-align: justify;">. Run it through the wash if needed. </span><br />
<div>
<span style="text-align: justify;">Usually warm water with soap and a tiny bit of bleach </span></div>
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<span style="text-align: justify;">will do the trick for mildew. (or is that only something </span></div>
<div>
<span style="text-align: justify;">that happens at my house?)</span><b style="text-align: justify;"><br /></b><b style="text-align: justify;"><br /></b></div>
<div>
<b style="text-align: justify;"><span style="color: #444444;">RELOAD</span></b><span style="text-align: justify;">. Replace items back </span><u style="text-align: justify;">where they belong</u><span style="text-align: justify;">. </span></div>
<div>
<span style="text-align: justify;">Group similar items. Keep only what is needed so you don't waste </span></div>
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<span style="text-align: justify;">valuable time searching for what you need. </span></div>
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<span style="text-align: justify;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRFW8OP0nFh5Nzn5EgParirEb0-_MTIuf2jPAp_QVV7aPTMCRwdgcsfnKAxMQNx79HNDUrLsXPYPBgOiFnjDWZsmqHwtZOoC7dgNs_sc8BrQORtwgCfdarOdPiKe16gOwuagpRD5euKFJu/s1600/fullsizeoutput_2651.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1187" data-original-width="1242" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRFW8OP0nFh5Nzn5EgParirEb0-_MTIuf2jPAp_QVV7aPTMCRwdgcsfnKAxMQNx79HNDUrLsXPYPBgOiFnjDWZsmqHwtZOoC7dgNs_sc8BrQORtwgCfdarOdPiKe16gOwuagpRD5euKFJu/s320/fullsizeoutput_2651.jpeg" width="320" /></a></div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzdfNk6vbY5nkAoKdweROzS2sJvAiJZWAFKvHfhP7-pnb05eUoeMnapkCBs5Hto3rpSkUe9IjUKd2LKE54f' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxJZeQhyEBQcS0ZjNRFZm4tx5HxVNr2ZXHXFxu1p8flRzMw-fwHhxAElS3lhv8bnatrO6i5KJlV5HtUjwm_08SoVTtWk8AcwE69rAPM2wdqWhHfy7hXCvMXdELU0wgSv-3O5IXEBfv0hsV/s1600/IMG_3346.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a>
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Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-18343243942494866552018-11-26T08:32:00.001-08:002018-11-26T08:38:51.768-08:00Foolproof Guide to an Awesome Swim Meet<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7eV7kSriSTyt5pw0xxeh_fsNp64b_9R7ognGp2txXQ71a_glahzFWaLE-553cq2xzcJiwMFiL6KF01GwSLpzPW0v9CI2Kfmt456d07kdbFq9MEbzkstlaqDILRtLwXZOwLnins8ZYqfvK/s1600/Orange+and+Black+2018-21.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilLFFHtCiU1yxlQ-w9Oif5gUNPhbzx5SpFSH_pzynsV2tM_LXSf1CO9LjBiQtyGVxT_ODb33GGhIX73MW5PY2kc4zAMjkIzOL_HmgJ2QgowAR7z95QSNX3pu7CBLGhimE5RAWXtcQI83bX/s1600/IMG_1288.HEIC" imageanchor="1" style="clear: left; display: inline !important; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilLFFHtCiU1yxlQ-w9Oif5gUNPhbzx5SpFSH_pzynsV2tM_LXSf1CO9LjBiQtyGVxT_ODb33GGhIX73MW5PY2kc4zAMjkIzOL_HmgJ2QgowAR7z95QSNX3pu7CBLGhimE5RAWXtcQI83bX/s320/IMG_1288.HEIC" width="320" /></a><img border="0" data-original-height="1067" data-original-width="1600" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7eV7kSriSTyt5pw0xxeh_fsNp64b_9R7ognGp2txXQ71a_glahzFWaLE-553cq2xzcJiwMFiL6KF01GwSLpzPW0v9CI2Kfmt456d07kdbFq9MEbzkstlaqDILRtLwXZOwLnins8ZYqfvK/s320/Orange+and+Black+2018-21.jpg" width="320" /></div>
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As a parent and coach, ensuring athletes enjoy their journey in competitive swimming is close to my heart. <span style="color: orange;"><b>Parents have the power to make or break the meet experience.</b> </span> </div>
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<span style="color: orange;"><u><span style="font-size: large;">Teach preparation</span></u>.</span> Meets, especially travel meets, can help swimmers learn many basic life skills. Packing well and staying organized can get the meet off to a great start.Let your swimmer do the packing! Have him/her lay out everything near the suitcase and swim bag then give them a quick overlook. Don't forget extra goggles, an extra cap and racing suits.</div>
<ul>
<li>Plan meals. Ordering ahead for pick up and eating at the hotel with friends is our favorite go-to plan. Eating out with large groups is fun, but that <span style="color: orange;">can diminish valuable recovery time</span><span style="color: orange;">.</span> </li>
<li>Pack healthy snacks and simple breakfast foods to eat on the run. </li>
</ul>
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<span style="color: orange;"><u><span style="font-size: large;">Show support</span></u>.</span> The best words to say to your swimmer at meets should be to have fun and should make him/her feel loved and supported, regardless of meet performance. </div>
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</div>
<ul>
<li>Catch your child being a <a href="https://legalswim.blogspot.com/2012/11/12-characteristics-of-great-teammate.html">good teammate</a>, a coachable athlete, or a polite kid in general and let the coaches keep up with best times, splits, and needed technique improvement. </li>
<li>If you feel the need to analyze your child's performance, look at your swimmer's results from last season (if younger) and last year (if older). It is never a good idea to compare your swimmer to other swimmers. <span style="color: orange;">"Comparison is the thief of joy." ~Theodore Roosevelt</span></li>
<li>Make sure your athlete knows you love watching him/her swim. Critiquing starts, turns, stroke technique, and race strategy is best left to coaches. It really confuses swimmers when parents are coaching athletes and giving varied feedback or instruction. I encourage parents to talk with me about any concerns they have, after the meet, when we can all think clearly and objectively.</li>
<li><span style="color: orange;">Be a great listener and allow time for your swimmer to initiate <i>race talk</i>.</span> If your athlete doesn't bring up the events, resist the urge to review the performance. Give them time to process the event and enjoy the entire meet experience. It may be a week or two before they decide they would like to talk about it. </li>
</ul>
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<span style="color: orange;"><u><span style="font-size: large;">Enjoy the process</span></u>.</span> Look for overall growth in your athlete as a whole person. Sometimes we forget the main reasons why we put our kids in youth sports. We neglect to nurture the athlete when we are obsessed with performance. </div>
<ul>
<li>Notice your child being a good teammate and friend. Focusing solely on dropped times, winning, or beating a rival can do more harm than we realize. </li>
<li>Look for and encourage your swimmer to emulate maturing athletes who show confidence and grace under pressure. </li>
<li>Point out when you see them handle stressful situations or success with grace and poise. Notice when they are having conversations and building relationships with coaches. </li>
<li>Keep in mind that <span style="color: orange;"><b>swimmers may learn much more from a bad swim than a good one.</b> </span> </li>
<li>Success may look different in the eyes of coaches. Allow them to be the ones to show disappointment if necessary. Sometimes coaches are working with athletes on something that doesn't seem obvious from the stands. </li>
<li>Parents who provide unconditional love will typically have the happiest swimmers. <span style="color: orange;">Happy swimmers are fast swimmers. Fast swimmers keep swimming.</span> </li>
</ul>
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<span style="color: orange;"><span style="font-size: large;"><u>Encourage intrinsic motivation (rather than e</u></span><span style="font-size: large;"><u>xtrinsic)</u></span>.</span> Intrinsically motivated athletes participate for pure enjoyment of swimming and usually have greater satisfaction and longer term success in the sport. </div>
<ul>
<li>These athletes naturally concentrate on skill and technical improvement. They are able to focus on the the task at hand. I see these swimmers proficiently incorporate skills, recently learned in practice, during their races without fear. If a kid is worried about losing a promised reward, it may add too much pressure for them to try something new or even to trust their coaches. </li>
<li>Intrinsically motivated swimmers are less stressed when they make mistakes. However, if and when they do make mistakes, they learn from them rather than shutting down and reacting out of fear. <span style="color: orange;">When motivated with external rewards, swimmers often have more anxiety and difficulty coping with failure or unmet goals.</span> </li>
<li>These kids often develop healthier, trusting, long term relationships with coaches because of their self confidence fostered by their own intrinsic motivation.</li>
</ul>
Below is a great TED talk if you have an extra 10-15 minutes to watch it. It will be well worth your time.<br />
<div>
<br />
<span style="color: orange;"><b>Also check out related posts:</b></span><br />
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<a href="https://legalswim.blogspot.com/2013/11/travel-meet-checklist.html">Travel meet checklist</a></div>
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<a href="https://legalswim.blogspot.com/2013/12/5-things-swimmers-should-do-week-of-meet.html">5 Musts for Meet Week</a></div>
<a href="https://legalswim.blogspot.com/2012/11/12-characteristics-of-great-teammate.html">12 Characteristics of a Great Teammate</a><br />
<a href="https://legalswim.blogspot.com/2016/11/simple-nutrition-tips-for-meets.html">Simple Nutrition for Meets</a></div>
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube-nocookie.com/embed/VXw0XGOVQvw" width="560"></iframe>Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-6217163090966482622018-11-14T09:16:00.000-08:002018-11-14T09:17:00.746-08:00Make Your Start...YOURS!<div class="separator" style="clear: both; text-align: left;">
<u>Question</u>: "Coach Marli, which start should I do? The <i>throw and go</i>, <i>butterfly</i>, <i>chicken wing</i>, or <i>sling shot</i>?" </div>
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<u>Answer</u>: "Incorporate components of each start that work best for YOU. It is also just as important to perfect the routine that surrounds your start." </div>
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<span style="color: orange;">*</span> PRE-RACE ROUTINE <span style="color: orange;">* </span>READY POSITION ON THE BLOCKS </div>
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<span style="color: orange;">* </span>TAKE YOUR MARK SET UP<span style="color: orange;"> * </span>EXPLODING OFF THE BLOCKS </div>
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<span style="color: orange;">* </span>ENTRY INTO THE WATER</div>
<div>
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There are many different ways to perform starts depending on age, development, and athleticism. Starts are unique to each swimmer. The videos below show one of my young swimmers demonstrating her perception of four different starts. We are working on using elements from each to give her the best entry into and through the water. </div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwr1JiSu6LbBISdyjCp9S2huRGYXb7iFT91YuZKLlgnrR_hfi4xi6iekwDMFDTsq6BjJuFBLQgQ7un2e7KGQQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx5GO5YqZx9vCCO9h7wWC4PuPhZRJsh7CxhTArPwv4fHQ5W2ELv3rJKYL6P2K9VoiTGbceW1YcnRgc5nz_4Jw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dziYFufWtPKidBwxBT1rlA6AKw2Jor1dCUV4tBRxYMbyaeTkHeZfFcDVlFcVDvzaUO4eoHARsvq5bYi5ihrqw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxABsdXDsD2ygUQoxC5DCC7kpUrEXH-mj4K55et7fdNsxOchj2aLQ_GAqSZmWfQpvM1rRjeRd1mXPYGov3ncQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<h2>
<span style="color: orange;"><b>Pre-race Routine</b>: </span></h2>
<ul>
<li>focus on your upcoming event</li>
<li>refrain from chatting with friends once behind the block</li>
<li>increase your heart rate (knee tucks, jumping jacks, etc.)</li>
<li>take some calming, deep breaths</li>
<li>smile (endorphins!)</li>
<li>dry your feet and the block with a towel to prevent slipping</li>
</ul>
<h2>
<span style="color: orange;">
Ready Position On the Blocks:</span></h2>
<ul>
<li>stand with feet hip distance apart</li>
<li>anchor dominant big toe</li>
<li>slide your back foot straight back (feet remain hip distance apart or about 2 hand prints)</li>
<li>keep hip, knee and ankle aligned</li>
<li>toes are directed forward, back heel up</li>
<li>hips stay high</li>
<li>fold over in relaxed hanging position while you wait (no pressure on thighs)</li>
</ul>
<h2>
<span style="color: orange;">
Take Your Mark Set Up:</span></h2>
<ul>
<li>grasp the block keeping thumbs forward</li>
<li>elbows are fairly straight (depending on your flexibility) and relaxed</li>
<li>keep neck relaxed with a neutral head and spine alignment</li>
<li>distribute weight mostly on front leg, lean back 5 degrees or less</li>
</ul>
<h2>
<span style="color: orange;">
Explode:</span></h2>
<div>
<ul>
<li>push your body forward with hands pushing back toward block and then get them in streamline as quickly as possible</li>
<li>push with your back foot and kick it toward streamline </li>
<li>thrust front leg up to meet the back one in the air</li>
</ul>
<h2>
<span style="color: orange;">
Entry:</span></h2>
</div>
<div>
<ul>
<li>hands enter first, feet enter last </li>
<li>squeeze body into the tightest, squeezed streamLINE possible</li>
<li>point toes, press ankles and thighs together aiming for a straight-lined entry</li>
<li>enter at about 30 degrees and work your way to a horizontal body position to surface in line</li>
</ul>
<div>
Below is one of our older swimmers putting it all together for a beautiful start. She continues to work on it and tweak it regularly.</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzvymEHqqtu1-WdTkgmncv80QqLHlVWaJjXX5vX91JKxRY238d9YznzMiw5EiebvJLOjcYbYtiG36ldv8c7Pw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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<i>A special <b>thank you</b> to Mac Spurrier for demonstrating the four starts and Morgan Carteaux for the slow motion video. </i></div>
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<br />Marli McIntirehttp://www.blogger.com/profile/09722233166267946615noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-43100001837742754862018-11-05T14:25:00.000-08:002018-11-05T16:26:00.975-08:0010 Meet Review Questions All Swimmers and Parents Should Ask<div class="separator" style="clear: both; text-align: center;">
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Take a few minutes to review your most recent meet. If you swim for Coach Marli, turn in your answers and we will get to work immediately!<br />
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<b>SWIMMERS:</b></div>
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<li style="text-align: left;">Did I have a good time with my teammates?</li>
<li style="text-align: left;">Did I build relationships with my coaches by talking to them at the meet?</li>
<li style="text-align: left;">What is my favorite memory from the meet?</li>
<li style="text-align: left;">What was my least favorite part about the meet?</li>
<li style="text-align: left;">List two skills I performed well during my races?</li>
<li style="text-align: left;">List two skills that need improvement during practice to help my meet performance?</li>
<li style="text-align: left;">How did I build up a teammate?</li>
<li style="text-align: left;">How can I be a better teammate at the next meet and every day during practice?</li>
<li style="text-align: left;">What life skill did I learn from the meet experience? </li>
<li style="text-align: left;">Am I appreciating the long term development of my swimming career, or am I concentrating more on short term time drops?</li>
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<b>PARENTS:</b></div>
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<li style="text-align: left;">Did I enjoy hanging out with other swim parents?</li>
<li style="text-align: left;">Did I encourage my swimmer to talk with his/her coaches during the meet?</li>
<li style="text-align: left;">What is my favorite memory from the meet?</li>
<li style="text-align: left;">What was my least favorite part about the meet?</li>
<li style="text-align: left;">How did I encourage my swimmer throughout the meet?</li>
<li style="text-align: left;">How can I focus on parenting my child rather than coaching my swimmer?</li>
<li style="text-align: left;">Did I use the meet experience to teach my child about being a good teammate?</li>
<li style="text-align: left;">How can I exemplify being a good team parent at the next meet?</li>
<li style="text-align: left;">What life skills can I help my child recognize during meets?</li>
<li style="text-align: left;">Am I appreciating the long term athletic development of my swimmer or concentrating on short term time drops?</li>
</ol>
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marlihttp://www.blogger.com/profile/00115140928085265872noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-3414115366688165132017-01-10T08:45:00.002-08:002017-01-10T08:47:05.512-08:00Butterfly Sculling Drill<strong><span style="color: #990000; font-family: "trebuchet ms" , sans-serif; font-size: large;">Love this drill! </span></strong><br />
<strong><span style="color: #990000; font-family: "trebuchet ms" , sans-serif; font-size: large;">Using it correctly helps with timing, </span></strong><br />
<strong><span style="color: #990000; font-family: "trebuchet ms" , sans-serif; font-size: large;">body position </span></strong><strong><span style="color: #990000; font-family: "trebuchet ms" , sans-serif; font-size: large;">and getting a good feel for the water. </span></strong><br />
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<iframe allowfullscreen="" frameborder="0" height="329" src="//www.hudl.com/technique/video/embed/X6QNa4kS" width="584"></iframe>
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<span style="color: #990000;"><strong>Tips:</strong></span><br />
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<li><span style="color: #990000;"><strong>Maintain a steady rhythm. </strong></span></li>
<li><span style="color: #990000;"><strong>Keep swimsuit "peaking" out of water. (Hips should be at the surface, not deep under the water.)</strong></span></li>
<li><span style="color: #990000;"><strong>Aim to move your body forward, rather than up and down.</strong></span></li>
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<br />marlihttp://www.blogger.com/profile/00115140928085265872noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-88459118151339458112016-11-19T05:30:00.000-08:002019-07-14T15:25:45.713-07:00Simple Nutrition Tips for Meets <div style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;">
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Prepare well by consuming good quality protein the <strong><span style="color: #134f5c;">day before</span></strong> a meet. Red meat, salmon, and chicken, are all good choices. Fruits and vegetables, along with whole grain breads and pastas, are obvious good pairings.<br />
<strong></strong><br />
<strong><span style="color: #134f5c;">Breakfast the day of meet</span> </strong>might include eggs, toast, granola, fruit, and water. Experiment with coconut water. It is known as "Nature's Gatorade." It can be added to low sugar juices and smoothies. <br />
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<strong><span style="color: #134f5c;">During the meet</span></strong>, it is so important to continually fuel your body with healthy choices. Fruits and veggies are your best bet. Apple sauce or slices, grapes, bananas, and baby carrots are wonderful sources of fast energy. An unusual favorite for my pickiest eater is a mandarin orange slice wrapped with kale. Try it!<br />
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If you have a lot of time between races (more than an hour) it is a good idea to include a protein source for recovery such as yogurt, cheese, or perhaps a small sandwich. <br />
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<strong><span style="color: #134f5c;">General tips</span></strong>:<br />
<ul>
<li>Plan ahead</li>
<li>Pack good quality snacks.</li>
<li>Never try anything new right before or during a meet. </li>
<li>Limit sugar! We do not want to see our athletes eating candy during a meet. </li>
<li>Shop around the periphery of a grocery store or market where you find fresh, whole foods.</li>
<li>Aim to have lots of <span style="color: red;">c</span><span style="color: orange;">o</span><span style="color: yellow;">l</span><span style="color: #6aa84f;">o</span><span style="color: blue;">r</span>! Healthy food is colorful.</li>
<li>Check out <a href="https://www.swimmingworldmagazine.com/news/3-easy-snacks-to-bring-to-a-swim-meet/" target="_blank">Three Easy Snacks to Bring to a Swim Meet</a></li>
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<br />marlihttp://www.blogger.com/profile/00115140928085265872noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-49614358083969577312016-09-12T11:10:00.002-07:002016-09-12T11:10:46.851-07:00Breaststroke sculling drillWhen working on breaststroke, this is a fun drill to get a good feel for the water. Try to feel resistance or pressure when your hands move in and out. You do not want to slip through the water, rather GRAB the water and hold it.<br />
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Go Swim has a great underwater video. Watch below and have fun practicing!<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/coiVAKNdOBI" width="560"></iframe><br />marlihttp://www.blogger.com/profile/00115140928085265872noreply@blogger.comtag:blogger.com,1999:blog-7395305331709367611.post-58157441569729952292016-02-02T10:00:00.002-08:002017-02-02T08:43:13.692-08:003 count SQUEEZE <br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/UKsIAvaVecE?rel=0&controls=0&showinfo=0" width="560"></iframe>
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<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">Have you ever said or thought:</span><br />
<span style="color: #444444; font-family: "trebuchet ms";"></span><br />
<span style="color: #93c47d; font-family: "trebuchet ms" , sans-serif;"><em><strong>"I like breaststroke because it's easy."</strong></em></span><br />
<span style="color: #93c47d; font-family: "trebuchet ms" , sans-serif;"><em><strong>"Breaststroke is my favorite because it is relaxing."</strong></em></span><br />
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;"></span><br />
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">Try the drill in the video above.</span><br />
<ul>
<li><span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">Push off and <span style="color: #38761d;"><strong>squeeze</strong></span> your body into a perfect line. (ankles, calves, thighs, bottom, abs, shoulders, triceps, tips of fingers)</span></li>
<li><span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">Hold the<strong> <span style="color: #38761d;">squeeze</span></strong> for 3 seconds (one 1000, two 1000, three 1000)</span></li>
<li><span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">After the pull/kick phase, go back to the <strong><span style="color: #38761d;">squeeze</span></strong></span></li>
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<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">If swum correctly, breaststroke should not be easy or relaxing. </span><br />
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;"></span><br />
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;">Try to take "glide" out of your thinking. Gliding makes it seem like you are resting. If you are <span style="color: #38761d;"><strong>squeezing</strong></span> the glide position, it will be more difficult, in a challenging and good way. (Not relaxing!) </span><br />
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;"></span><br />
<span style="color: #444444; font-family: "trebuchet ms" , sans-serif;"><strong><span style="color: #38761d;">Squeeze</span></strong> in some practice on this ASAP!</span><br />
<br />marlihttp://www.blogger.com/profile/00115140928085265872noreply@blogger.com