Coach Kelly

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This year I am helping out my daughters hockey team with Fitness and Sports Nutrition Knowledge. Here is a little hand out I made for the players about HYDRATION.
The question is bigger then "Are you drinking enough"
"Does your body have the right amount of electrolytes to get the benefits from the water you are drinking?"

Hydration and Optimizing Performance I am working with my daughters hockey team for the 2023-2024 season with fitness and sports nutrition education. The first topic I addressed was hydration. Everyone ones body is different and will react differently. Try different things and figure out what works best for you.

I wanted to share a post from my Private FB group.

As athletes we need to make the connection that

⭐CALORIES are a UNIT of ENERGY. ⭐

As Athletes we are NOT eating calories.
We are EATING FOOD and the calories in the food is providing us with 💯ENERGY.💯

Ok so how much energy does our body need as athletes?

Well let's put the energy needed to perform our sport aside right now.

The most important energy you need is TO SURVIVE
1.Organs
2.Skeletal, and
3.Muscles

You need energy to digest food.
And then you need energy to perform your sport.

Many Athletes Fail to realize that .

You need to MATCH ENERGY IN
with 💯ENERGY NEEDED f💯or survival
and 💯ENERGY NEEDED FOR YOUR SPORT.💯

😈Low Energy Availability (LEA) 😈
(eating fewer calories than your body needs)
is very serious for athletes, and may impair the maturation of athletes. If you know someone like this please reach out to someone for help.

Here is the link to join the private FB group.
https://www.facebook.com/groups/228301922776694/

Let’s talk Protein.

Protein is not only important for the big muscular guys in the gym.

YOU NEED IT AS AND ATHLETE.

So ask yourself …

Are you getting enough?

Do you understand the benefits of protein?

Do you know how much you need?

The amount of protein your body needs everyday is depended on so many things, age, s*x, your sport, is it your off season, are you in the heat of competition, are you an endurance athlete, and so much more.

The majority of people don’t eat enough protein.

Track it for a day and see how much you are getting.

The average non-athlete should eat 0.8-1.2g/lb of lean body mass. Athletes need more than this. And OLDER (over 40) athletes need ever more.

I share information like this and much more in my private FB group.

https://www.facebook.com/groups/228301922776694/?ref=share

❤️

Changes for 2022.

I am starting a private FB group to better serve you.

This group is for Parents, Swimmers, and Non-swimmers.

Posts will be focused on providing information for Athletes of all types. (sports and age), or parents of athletes.

I will share information on Nutrition, Resistance Training, Recipes, Supplements, Mindfulness, and much more.

Please click on the link below to join the group.

https://www.facebook.com/groups/228301922776694/

Feel free to send me a DM if you have any questions.

How much reading, of a non-fiction book, do you do?

Over the past month I have learned that you can read and increase your knowledge a lot by simply dedicating time to reading 10 pages per day.

So I have dedicated my first quiet hour each morning to coffee and reading…

But wait, it gets better.

To put things into context, I have always loved resistance training since I was a kid. Being in the gym has been like a second home to be. Confidence. Strength. Power. The feelings bring a rush through my body.

I also realized that during my 20+ years of coaching competitive swimming, knowledge of resistance training for swimmers was lacking. And most often than not it is the coach, with limited knowledge of resistance training, providing dryland training programs to the swimmers. Or it is a trainer with limited knowledge of competitive swimming providing dryland training programs to the swimmers.

One of the books I have been focusing on recently is Essentials of Strength Training and Conditioning with a goal to obtain my Certified Strength and Conditioning Specialists® (CSCS®) certification.

Does the book mention or reference competitive swimmers, yes it does. But it also mentions that there is so much more research that is needed.

All I can say is that I am addicted and loving my reading and learning.

I encourage everyone to read just 10 pages every day. You will surprise yourself with how much you learn.

And we are back.

Most teams are now back in the water. Woohoo!!! Things aren’t 100% like they used to be, but there is nothing like getting back in the water.

As you wake up on those early morning and dive into that cold pool, feel the ache in your muscles, always remember your why.

What drives you to do this?

Some people won’t understand, some will.

But always remember the discipline to do this comes from within.

An internal force.

Self-discipline.

You make the decision.

Stay the course and keep your eyes on what you want to achieve.

Stay focused, it will make you stronger and better.

You can do it and you have to do it.

Let this swim season's journey begin.

Well it is looking like here in Ontario we are going to have a swim season.

Swim Ontario has posted a tentative Provincial and Nationals Events Calendar for the 2021-2022 season.

How exciting is that?!! Woohoo!!

But let’s get real …

Do you think you are going to dive into that pool on the first day of practice or even at the first swim meet and everything will just click. Most likely not.

You have to look at the reality of the situation. Can you really call the last year and half, almost 2 years, real training. No way.

When and if things go back to whatever the new normal is, it is not going to be a walk in the park. Training is going to be challenging. It is not going to be easy.

But you have to focus on the outcome. The results you want to achieve.

Your body is going to hurt, be ready for it and accept it. Because you need to accept it to get to where you want to be.

Don’t let the pain and the struggles win. Keep your mind focused and remember that you and only you have the power and strength to reach your goals.

Protein.

As a swimmer, how much protein do you eat in one day or even better per meal?

I have been focusing a portion of my time learning about protein and athlete nutrition and supplements.

Everybody needs protein, and you need way more than you think.

So let's break it down. What is protein?

Protein is a collection of Amino Acids.

Your body needs 20 Amino Acids to function properly and 9 are Essential Amino Acids (EAA) that your body can’t produce. You need to get them from Protein.

Best Sources for your EAA, meat, eggs and poultry. (yes there are plant based proteins but we will talk about that in a different post)

Benefits to EAA
*Helps in the production of energy and energy is extremely important as a swimmer
*Plays a role in immune function, athletes need a strong immune system. Missing swim practice due to a cold is out of the question.
*It regulates appetite and sleep, this is very important as a swimmer.
*It reduces muscle soreness and promotes muscle repair.

I challenge you to track your protein for a day.
1g of protein per lb of ideal body weight.
Example My ideal weight is 150lb which equals 150g of protein per day.
Although there are studies that recommend athletes increase their protein intake.

Some days there is only so much meat, eggs, poultry you can eat in a day and supplementing a protein powder, or protein bar will help. I have a link in my bio to the 1st Phorm supplements I use.

If you have any questions send me a DM, I am here to help.