Nutritional Cheat Sheet BY MIKE MEJIA, M.S., C.S.C.S//Special Correspondent Eat Breakfast Start out with a proper breakfast. This does not entail grabbing a bagel with cream cheese and eating it in the car with a large orange juice on the way there. The bagel, especially if it's made with white flour can really jack up your blood sugar levels. Granted, the fat in the cream cheese will blunt this affect somewhat, but add in the OJ and you'll be all fired up for warm-ups and likely crash shortly thereafter. The...

Five Keys to Success with 2008 Olympian Kim Vandenberg By Bob Schaller 1. Choose to be POSITIVE: You should expect to be in situations that can be challenging, and sometimes you do not have control of what happens. However, you do have control of how you react and how you manage the struggle. Choose to find the positive in whatever it is you are dealing with. Be aware of negative environments, and surround yourself with optimistic people who believe in you and your goals. Do not underestimate the power of...

Go around the world in one afternoon with an Asian-inspired lunch that even the pickiest eater will love. Start with a cold noodle salad tossed in a savory sauce, then snack on a side of edamame and sip on sweetened green tea lemonade. Find full instructions for making and assembling it, then add a little flair with a pair of personalized chopsticks. Cold Noodle Salad Serves 6 Prep time: 20 minutes INGREDIENTS 1/4 cup canola oil 2 tablespoons sesame oil 6 tablespoons rice wine vinegar 6 tablespoons soy sauce 2...

PST opened the short course season off with a bang at the Open Invite in Pembroke Pines September 24-26. Best times were dropped like a sack of potatoes and AA times were posted with regularity. We also had a high number of swimmers achieve 100% best times. Piranhas dipping under the AA standard include Meagan Abad (100 Back, 100 Free), Chloe Adams (50 Free, 100 Free), Jenna Diamond (200 Back), Jorge D’Ugard (200 Fly), Abigail Fossas (50 Free, 100 Breast and AAA times in 100 and 200 Free, 50 and...

Alcohol and Swimming in College: Do They Go Together? -- September 27, 2010 Feature by Michelle Berman, Swimming World intern PISCATAWAY, New Jersey, September 27. RIGHT or wrong, whether you like it or not, alcohol is an inescapable part of the college experience, and the majority of the population at a university will wind up participating in it. It is simply a fact of life on most college campuses. But the question for a student-athlete is "How do you set aside the ‘college experience' from your career as an athlete?"...

Backstroke Racing Strategy with Aaron Peirsol Courtesy of Casey Barrett//Correspondent In swimming circles, Aaron Peirsol has long been known as the sport’s “laid back superstar.” It’s an easy and apt label for the Southern California native. On the surface at least, his relaxed persona stands in sharp contrast to the intensity of a Brendan Hansen, or the fiery focus of a Michael Phelps. Peirsol, it seems, does what he likes and likes what he does. No need to stress, no need to rush. When trying to set up an interview...

The Four Competitive Swim Strokes... ...and the importance of learning to swim correctly... Before your children ever join a swim team or become competitive swimmers, make certain they have been taught all four competitive strokes. A beginning swimmer should not be concerned with speed or even endurance...those qualities will come later. Correct execution of each swim stroke creates the best foundation for future competitors. Good instructors want "pretty" rather than "fast". My son is an instructor guard and the mantra for his students is "Give Me Purdy!" The Four Competitive...

Peanut and Fruit Granola Makes about 9 cups 1/2 cup honey 1/2 cup peanut butter (smooth or chunky) 1/4 cup butter or margarine, melted 3 cups old-fashioned oats 2 cups pitted dates, chopped (you can substitute raisins) 1 cup flaked or shredded coconut 1/2 cup unsalted peanuts 1/4 cup wheat germ 1/4 cup nonfat dry milk powder In a large mixing bowl, combine honey, peanut butter, and butter to blend. Stir in remaining ingredients, mixing thoroughly. Spread evenly on a greased 10" by 15" jelly roll pan or cookie sheet....

The Basics of Warming Up It's important to warm up your body before any physical activity. Warming up goes a long way toward preparing the body for exercising, both physically and mentally. It also helps prevent injuries. The term "warm-up" describes many light-aerobic and cardiovascular activities, which are separate from stretching. (Stretching works best when performed after warming up.) When you warm up, you are literally warming up the temperature of both your body and your muscles. Warming up also: increases your heart and respiratory rate boosts the amount of...

Weight Training 101 If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can: Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long. Strengthen...