You know how to utilize macro and micro nutrient dense foods, but what do you eat BEFORE a swim? It's what I call QSL! Quick carbs (meaning easy to digest) + Small portions + Low fat = POWERFUL SWIM!!!! - I see great results in myself and my clients when you eat around 1 hour - 30 minutes before a swim. - Simple carbs/ sugars that are quick to digest! These are a great way to have quick and sustainable energy for the entire duration of the swim. Examples: 1. Banana, nut butter (add honey if needed) 2. Oatmeal and fruit/ Oatmeal and banana (careful on how much, sometimes can be too heavy) 3. Protein smoothie with frozen fruit, banana, protein powder, nut butter 4. Slice of toast with jelly or honey 5. Granola bar 6. Sports drink if low energy but not hungry Try to eat small portions and not too much dairy!! What's the sweet spot? A meal 3 hours before, and a snack 30 - 60 minutes before! Have any questions? Ask away!!

(Click on this for whole message) You have already shown me that you are prepared to take your swimming to the next level, and I am beyond excited to be on this journey with you for a life transformation! You start working on your physical health, mental health, heart health consistently (especially with this sport that makes you feel so rejuvenated and accomplished), create habits and you will find that your life will do a 360! Swimming has changed my life for the better and has allowed me to equip so many people of all ages with life-saving skills and techniques that they now have FOREVER where they continue to swim at a professional standard. I am so eager to get to know each and every one of you. Let's push our minds, bodies, spirits, and selves and let's grow!!! If you have not done so already, make sure to state your name, where your from or where you;re located and what you're looking to get out of this course (What is your primary goal for being here? Because everyone has one!). Some examples include: Looking to swim my first triathlon this year, wanting to overcome water anxiety I have had my whole life, I want to play in the ocean with my child etc. If you do not have one, no worries! Though I would highly suggest thinking about your intentions here because the clearer the goal, the easier it will be to help you get there, and the faster you learn!! We're here to teach you everything you need to know and continuously refine your strokes in all aspects! Distance, how long you can swim for (duration), speed, stamina and so much more! Let's start this year off strong!!