Hey all!

Here’s your biweekly tips and tricks to becoming a better, faster, and more resilient swimmer.

Baby & Postpartum Updates

Can you believe baby Malia is 25 days old?! She is going to eclipse a month in just a few short days and we are over the moon excited about that. She’s been doing some tummy time, has better head-neck motor control, and meeps a lot. Baby noises always sound so silly to me - who feels the same way?

Recovery has been picking back up. For about a week, I didn’t feel like I was making much progress because I was still having fairly significant incisional pain and it began seeping. But, things are looking much better now and I’ve started rehabbing myself and incorporating lifting (though still light) back into my programming. Exercise, in any form, has played such a significant role in maintaining a healthy pregnancy and now postpartum. Never underestimate even 10 minutes of walking outside.

Looking for month-long strength, mobility, or swim programs? Use code SUMMEREND15 to get 15% off.

Swimmer’s Shoulder

Have you ever dealt with shoulder pain? Let’s be honest - it’s a nuisance. It keeps you from doing the things you love, and when you try to muscle through it (get it?), it makes doing the things you love much less enjoyable.

So what exactly is Swimmer’s Shoulder anyway? Swimmer’s Shoulder is a general term that characterizes various shoulder impairments into one category. These impairments or dysfunctions can originate from your shoulder, upper extremity, or spine. If you’re looking to learn more about Swimmer’s Shoulder, I teamed up with Vasa Trainer on a blog article specifically discussing Swimmer’s Shoulder and how you can begin addressing it.

Want to train but you can’t make it to the pool? Save 10% with your exclusive discount on any Vasa Trainer equipment.

Tip Of The Week(end)

Let’s talk creatine. Creatine is one of the most researched supplements on the market. It is both safe and effective and boasts a lot of benefits for athletes and non-athletes alike. Currently, I include creatine as a daily supplement for the following reasons:

1. Aids in a quicker recovery

2. Helps with muscle growth

3. Improves high-intensity exercise performance

4. Improves cognitive function such as improved memory and recall

5. Reduces both mental and physical fatigue

If you do decide to take creatine, or any supplement, be sure to consult with your physician prior to ensure it’s appropriate for your medical profile.

Also, do know that creatine is a supplement that may increase the water content of your muscles, so drinking ample amounts of water is key to maintaining hydration and reducing your risks of dehydration.

Need a recommendation? Check out the one I use.

As always, please give me feedback on Instagram. What did you enjoy reading? What do you want more or less of? Other suggestions? Please let me know. Just DM me on Instagram and mention “newsletter” in the DM!

Have a wonderful weekend!

Until next time,

Sandra

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