As a swimmer or cross country runner, you probably hear a lot about goals—set goals, chase goals, write your goals down. But no one really explains how to set goals in a way that actually helps during a long, tough season. When done right, goal setting can give your training direction, keep you motivated, and help you push through hard days. When done wrong, it can create pressure, frustration, and disappointment. Learning how to balance short-term and long-term goals is espe

Fast carbs and energy source When it comes to fueling the body for physical activity, fast carbohydrates are an essential component. They provide a quick source of energy that is readily available for immediate use during exercise. Fast carbs are easily digestible and can quickly elevate blood sugar levels, making them ideal for athletes and individuals engaging in high-intensity workouts. These carbohydrates can be found in various forms, including simple sugars and refined

Long training seasons are one of the biggest mental challenges in endurance sports like swimming and cross country. Unlike short, intense seasons, these sports require months of consistent effort, early mornings, repetitive practices, and delayed results. Even the most dedicated athletes experience dips in motivation at some point. Learning how to manage motivation is essential for long-term success and enjoyment in sport. Motivation is the feeling of wanting to train. Discip

Visualization is one of the most powerful mental skills used by elite athletes, yet it is often overlooked by athletes. While physical training develops the body, visualization trains the mind to perform under pressure. By mentally rehearsing races and practices, athletes can improve confidence, execution, and overall performance. In endurance sports, where races are long and discomfort is inevitable, the ability to stay mentally focused can make the difference between a pers

What is sports psychology? Sports psychology is the study of how the mind affects performance in sports and exercise. It is about helping...

olympic 1500 meter race Participating in sport can often be more of a mental game than a purely physical one. While the physical demands...

The balance between the two S’s—sport and school—can be an incredibly challenging endeavor for many students. Engaging in sports often...

The art of well-being is unique. In the realm of sports, social, physical, and emotional well-being are the most crucial aspects....

In the world of sports, performing while being under pressure separates average players from elite athletes. While physical training is...

We all know that protein is the ultimate fuel for athletes! It’s the key to repairing and rebuilding muscles, so you can hit the pool,...

How to Beat Pre-Race Jitters Like a Pro We’ve all been there—standing behind the blocks, heart racing, hands shaking, and that little...

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No weight needed swimmer exercises

In the pursuit of excellence in sports, athletes often focus intensely on physical training, technique refinement, and tactical...

Not sure what swimwear to buy? Here are ten of the most trendy types of swimwears to wear. Practice while looking perfect! V shaped- show...

Dinners. Dinner is my favourite meal of the day, The savoury and the sweet. Silver fin Not many carbs in this one, other than all these...

Here is what I ate for lunch on somedays, all of them more tasty than you could imagine!!! Showing you that food is nutritional and...

Struggling to find some nutritional and tasty breakfast ideas for you or your children? Here is what I eat as a swimmer while on holiday!...

Top six most fantastic brands of swimwear for all tyoes of swimmers. Which one would you get? 1. Jolyn swimwear Jolyn is the by far...