It’s About Consistency: Work Hard Each and Every Day! Consistency is key! In so many ways, it's a generalized concept, but it holds immense importance in our lives. No matter what we’re tackling, being consistent is crucial, especially when we face hard or difficult challenges. The Challenge of Life Life isn’t easy, right? We encounter numerous challenges along the way. If we can remain consistent in our hard work, the results will be far better than if we give up and keep st

This is How You Get Better at Swimming #1: Find a Pool There are several things that you can do to get better at swimming and thankfully for you all of them are very easy the very first thing that you need to do in order to get better at swimming is to just swim so that means you need to find a pool that you can swim at and that you enjoy swimming at and a good swim swimsuit and cap and goggles. I would 100% recommend getting a cap & goggles because I hate getting water in my

How to find swimming pools in your area? You can find swimming pools in your area a couple of different ways so you wanna have Google readily available to you and really all you wanna do is search swimming pool pools near me. It is that easy but before you do that, I can tell you some of the options that Google is going to give you. It’s going to make your decision easier so that you don’t have to do all the research on several different webpages so I will make it short and e

How to find Masters Swimming Clubs So to find a master swimming club, it’s actually pretty easy just Google masters swimming clubs near me and a lot of times if there’s one in your area and it’s popular, it will pop right up, but you can also just go to the master swimming website and look through their directory and see. If there is not an official masters swim club in your area, it’s gonna be a little bit trickier defined just because they’re not as common as run clubs, but

How do you get into swimming? It may be a misconception that people think it is difficult to get into swimming because it’s actually pretty easy. I’m not gonna say that it’s the most easy thing that you can get into but all you need are a couple of pieces of equipment like a swimsuit, cap and goggles that’s it. You don’t really need anything fancy, and maybe a towel. The next thing that you need to do to get into swimming is find a swimming pool in your area that you can swim

Is it OK to go out to eat when I’m trying to eat healthy? Yes, it is OK to go out to eat when you are trying to eat healthy or even when you’re also trying to lose weight. Going out to eat does not have to derail any kind of progress or anything at all. In fact, there are plenty of ““ healthy options when you go out to eat, but also at the same time you don’t need to choose the most healthy option because if you’re going out to eat chances, are you want something that tastes

Why is Everyone so obsessed with protein For a while now, people have been obsessed with protein. And by obsessed, I mean eating unhealthy amounts of it without even knowing it's unhealthy. People should not be eating 1 gream of protein per pound of body weight. It is just completely unnecessary and potentially dangerous. It is recommended to eat 1.2-1.6 g of protein per KG of body weight. Not per pound, per KG - which is less than pounds! Even at the highest number, which is

(You're not morally responsible for what happens in your dreams!) We all get scared when we wake up from a dream and you did something horrible. Or you did something you would NEVER do in real life. You spend most of the day trying to forget, and feeling ashamed and embarrassed. I'm here to tell you-you don't have to feel bad! We are not morally accountable for what we do in our dreams. I could go into heavy detail, and I did! You can read one of my research papers here, or I

Why should I listen to my body about what I should and shouldn’t eat? There are so many reasons why intuitive eating and all-around just listening to your body is so much better than any kind of advice that you’re gonna find out there. From a young age and really from the time that we were born, we know what our hunger keys are and we know what our full keys are, and we learned them very quickly. A lot of people think that toddlers are picky and just end up not eating things

I stopped drinking energy drinks, and this is what happened. I have been drinking pre-workout energy drinks since I was 15 and now I’m 25. That is 10 years of my life drinking pre-workout every single day right when I wake up. When I tell you that this routine has been completely ingrained in my life, that would be an understatement. I grew to love the routine and enjoyed drinking my pre-workout drink, knowing that I would have energy and feel awake in the morning. It was my

OVERVIEW (simple + effective) You’ll train 4 days per week: Day 1 – Pull (strength focus) Day 2 – Push + Core Day 3 – Rest / Light Day 4 – Pull (volume focus) Day 5 – Push + Core Day 6 – Optional light / skill Day 7 – Rest 🔥 DAY 1 – PULL (STRENGTH) This is your main pull-up progression day. 1. Pull-Ups (or progression) 4–5 sets Go near max (leave 1 rep in tank) If you can’t do many yet: Do 1–2 real reps → finish with negatives 2. Negative Pull-Ups 3 sets of 3–5 reps 3–5 sec

Goal: 10 Pull-Ups in 6 Months We’ll build this in 3 phases: Foundation (Weeks 1–8) → build strength Strength Building (Weeks 9–16) → increase reps Performance (Weeks 17–24) → reach 10 clean reps 🔥 KEY PRINCIPLES (don’t skip these) Train pull-ups 3–4x per week Never go fully to failure every set Focus on slow, controlled reps Prioritize consistency over intensity 🧱 PHASE 1: FOUNDATION (Weeks 1–8) If you can’t do many pull-ups yet, this is where most progress happens. Workout

Have you ever thought about how swimming can do wonders for your mind, not just your body? I’m super excited to share with you some fantastic insights about swimming mental health benefits that might just inspire you to dive into the pool more often. Swimming isn’t just a fun way to cool off or get fit; it’s a powerful tool for boosting your mood, reducing stress, and even sharpening your brain. So, grab your goggles and let’s explore why swimming is such a mental health supe

Understanding Electrolytes There are probably over 100 brands out there, each boasting about the amazing benefits they offer. But here’s the catch: many people don’t actually need electrolytes in the amounts these brands are providing. Some electrolyte powders are packed with sodium—so much that it can be harmful unless you’re sweating buckets, like an athlete on a scorching summer day or someone working out intensely. If you’re sweating a lot, then yes, you need added sodium

Do I really need to eat healthy? Do you really need to eat healthy? That is an age old question that is really important to answer because spoiler alert: The answer is yes! It is so important to eat healthy and eat a balanced diet because our bodies are our temples and if we do not treat it right, then our bodies will not treat us right. We will start to ache and have health issues much younger than we should. If we do not take care of our bodies and eat good and well balance

What to eat before a swim workout? The things that you’re going to want to eat before a swim, is very similar to what you’re gonna eat before a typical workout or a run. The only difference is that you are horizontal so the way that your food is digested and you know the likelihood that maybe it’s gonna wanna come up it’s a little bit higher, especially if you eat too much or something. That’s really high in acidity.. so that’s why it’s important to make sure that you’re payi

What has worked to get my PCOS under control? In order to understand what has gotten my PCOS under control it is important to understand the kind of PCOS that I struggle with. A little bit of a backstory is that I had an eating disorder in high school and was put on the pill to regulate my cycles, which did absolutely nothing because I was still considerably underweight. Fast forward to freshman year of college and I’m physically recovered and I get off of the pill. This begi

Stretching is good for you! Why is stretching good for you? There are so many reasons why stretching is good for you. Having great mobility in this life is going to help you do so many more things than if you aren’t flexible. You will be able to run around with friends, kids, your friends' kids, grandchildren, nieces and nephews to name a few. And none of those things have to do with being athletic or running a marathon. It is, in general, good to be flexible and limber in

Do I really need to warm up before I workout? That is an age old question that is completely valid. As kids, it didn’t seem like we would warm up before we would go to sport practice. However, that could not be further from the truth. What felt like going straight into the practice was really a dynamic warmup. We don’t have to do all this crazy stretching or exercises to warm up before a workout. Why do we warm up before a workout? The goal of a warm up is to move muscles an

I am a runner, why do I need to take my warm ups seriously ? Do I really need to warm up before I run? That is an age old question that is completely valid. As kids, it didn’t seem like we would warm up before we would go to sport practice. However, that could not be further from the truth. What felt like going straight into the practice was really a dynamic warmup. We don’t have to do all this crazy stretching or exercises to warm up before a run. Why do we warm up before a