Are you making this fundamental mistake in your training?

Sports Performance Bulletin

To M.Olaru

Jun 18 at 11:35 PM

Dear mircea, Are you making this fundamental mistake in your training? One of the biggest mistakes many people make is to ignore working on their strength. In some sports, strength work is still seen as a hindrance to the "real" work of endless sub-maximal monotonous drills and training runs. It's such a shame. Because strength is crucial. It's the basis for speed, power, agility, and of course the ability to generate force. You need it whether you're swimming, running, cycling, or playing a team sport like football or rugby. •  If you want your muscles to explode with power right WHEN you need it most, you have to train those muscles to react... •  If you want to avoid fatigue, which affects your judgment and technical ability, then strength training is crucial. •  Strength is also an important factor in injury prevention. For example, one of the reasons that females are four to seven times more likely than males to suffer anterior cruciate ligament (ACL) injury is a lack of lower-limb strength. Strength training does not necessarily mean you have to do intense heavy lifting. Instead, you can use dynamically challenging exercises that require hand-eye and body-limb coordination. Even if you're an experienced athlete with many years of training in different forms of exercise, it's still worthwhile doing strength work in the off-season, to keep you fresh and work on the areas where you were weakest during the season. If you'd like some professionally tailored drills and tips for strength, based on the latest scientific thinking, then please click here and try out Peak Performance. Peak Performance is well known as THE Research Newsletter on Stamina, Strength, Speed, and Fitness and is recognised as the world's #1 source of advice for athletes, coaches, and sports science students. When it comes to sporting success, what you need is reliable, unbiased, up-to-date information. This is what Peak Performance offers every single month. We take the latest scientific thinking and break it down into easy-to-read advice you can apply to your own training. It couldn't be easier. Click here and for just 97p, we'll deliver everything you need to improve muscle building, speed, stamina and endurance. You'll get your first issue (and bonus gift) direct to your email address within minutes of signing up. Try out Peak Performance today Try this, it'll change your life, and we can guarantee it! Either Peak Performance will help develop your fitness, speed and strength.... or your money back. Kick the tyres, spend a few weeks using the information, and only then decide if it's right for you. If for any reason you don't want to continue, we'll cancel your subscription straight away. So you've nothing to lose! We hope you'll seize this fantastic opportunity! Helping you become the best you can be, Sports Performance Bulletin Sports Performance Bulletin Meadow View Tannery Lane Bramley Guildford Surrey GU5 0AB T: +44 (0)1483 899330 E: sportsperformancebulletin@pponline.co.uk Warning! By clicking the link below you will be permanently unsubscribed from this newsletter including any upcoming training drills I'll be sending. Unsubscribe

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What you should eat after you train

Sports Performance Bulletin

To M.Olaru

Today at 12:56 AM

Dear mircea, What you should eat after you train We hope you've been finding these free emails useful. But if you're really serious about taking your fitness, skills and strength to the next level, we'd urge you to snap up one of the members-only trial places on our Peak Performance service.  This is an advanced source of training techniques and strategies as used by professional athletes, coaches and sports scientists. You'll get cutting edge breakthroughs, exercises, drills and techniques every week, saving you hours of time that you'd normally spend researching or planning your training sessions. Best of all, if you respond quickly you can get it all for less than the price of a cup of coffee.  To find out more, click here: http://secure.newsletters.co.uk/pponline/pound/getinpeakcondition.asp How to Eat Yourself Fitter Okay, so today's tip is all about protecting your immune system so you can perform at your best all year round. The key is, quite simply, what you eat... especially AFTER you're been doing exercise.  Truth is, you can follow all the fancy training programmes you want, but if you're laid up with coughs and colds each winter, you're never going to reap the rewards of all that hard work. So you need to ensure your body gets enough of those nutrients that support your immune system, including:  •  Vitamin A - well supplied in liver, eggs, all orange and red fruits and vegetables such as carrots, sweet potatoes, apricots. •  Vitamin C - found in citrus fruits such as oranges and grapefruits, kiwis, all the berries, also well supplied in tomatoes and peppers. •  Vitamin D - good sources include eggs, milk, butter, cod liver oil and some other fish oils. •  Essential fatty acids (i.e. omega-3 and omega-6 oils) - good sources include all the fatty fish (trout, sardines, herrings, salmon, mackerel, pilchards, etc.) as well as unrefined whole grains and nuts and seeds, especially, hemp, flax, walnuts and pumpkin seeds. •  Zinc - a vital immune nutrient; good sources are high quality, lean cuts of meat and fish and shellfish; also found in whole grains and some nuts and seeds, such as walnuts and pumpkin seeds. •  Selenium - well supplied in unrefined whole grains (eg wholemeal bread), all seafood and some nuts and seeds, especially Brazil nuts. But as well as the above, you need to consider a post-exercise nutritional strategy.  What you should eat AFTER you train  In recent years, studies have shown that low carbohydrate consumption is associated with increased levels of stress hormones and poor immunity.  Why? Because when your carbohydrate stores are low, vigorous exercise starts a process called 'catabolism'. That's where body tissue such as muscle is broken down in order to provide energy. Catabolism is associated with higher levels of stress hormones such as adrenaline and cortisol, which lowers immunity.  So you should keep your carbohydrate levels topped up at all times, so that you're not training with depleted levels of muscle carbohydrate (glycogen).  Here are some guidelines that will help you do just that: •  Dietary carbohydrate - Ensure your daily diet provides an ample supply of carbohydrate at all times, with around 60% or more of calories from carbohydrates (unprocessed, whole grain breads, pasta and cereals, rice, corn, all types of fruits and vegetables, beans, peas and lentils). If you train in the evenings, make sure you consume sufficient carbohydrate both at breakfast and lunchtime. •  Carbohydrate drinks - For longer (60+ minutes) or more intense training sessions, you should consume 500-1000mls of a 6% carbohydrate drink (around 60 grams of carbohydrate per litre of water) each hour during training. This will help to reduce the extent of carbohydrate depletion during exercise. If you'd like more nutritional advice, based on all the latest scientific evidence, then we'd urge you to take up a place on Peak Performance, the world's number one research newsletter on stamina, strength, speed and fitness. In each issue, our team persuade top coaches, physicians, sports nutritionists, physiologists, and psychologists to share their winning secrets . This is the kind of high-level information that's usually kept to closed circle of top athletes and clubs. However, if you click here now you could try it out for 2 issues in a special members-only starter package... for just 97p. Click here for more top-level nutritional secrets  http://secure.newsletters.co.uk/pponline/pound/getinpeakcondition.asp   Helping you become the best you can be, Sports Performance Bulletin Sports Performance Bulletin Meadow View Tannery Lane Bramley Guildford Surrey GU5 0AB T: +44 (0)1483 899330 E: sportsperformancebulletin@pponline.co.uk Warning! By clicking the link below you will be permanently unsubscribed from this newsletter including any upcoming training drills.

INTERNATIONAL OLYMPIC COMMITTEE PRESS RELEASE

INTERNATIONAL OLYMPIC COMMITTEE PRESS RELEASE
Monday 16 June 2014
www.olympic.org
Working Groups gather in Lausanne to work on contributions to Olympic Agenda 2020
The 14 Working Groups that will help frame some of the key recommendations for the Olympic Agenda 2020, a strategic roadmap for the future of the Olympic Movement, will meet this week at the International Olympic Committee (IOC) headquarters in Lausanne. 
On the agenda, a chance to discuss in detail the proposals made by the Olympic Movement, the world of sport and individual members of the public.

Primul comitet olimpic international convocat in 1896, IOK

The Working Groups, the memberships of which were announced by IOC President Thomas Bach on 14 May, will meet between 16 and 24 June. Each group is made up of key stakeholders of the Olympic Movement, including IOC members, athletes and representatives of the International Federations and National Olympic Committees.
As part of the ongoing open and inclusive process, a number of experts from civil society have also been included, including representatives of leading international organisations, NGOs and business organisations. Some of the organisations represented are Google, Transparency International and the World Bank.
The Working Groups will look at the contributions received by members of the Olympic family and the submissions received via a special email address set up to collect feedback. Almost half of the submissions received came from Olympic Movement stakeholders, while about a quarter came from members of the public. There were thousands of submissions on different Olympic themes. The themes that generated the most contributions were: Bidding Procedure; Procedure for Composition of the Olympic Programme; Differentiation of the Olympic Games; Good Governance and Autonomy; Olympism in Action Including Youth Strategy; and IOC Membership.
The 14 Working Groups are:
1. Bidding Procedure
2. Sustainability and Legacy
3. Differentiation of the Olympic Games
4. Procedure for the Composition of the Olympic Programme
5. Olympic Games Management
6. Protecting Clean Athletes
7. Olympic TV Channel
8. Olympism in Action Including Youth Strategy
9. Youth Olympic Games
10. Culture Policy
11. Good Governance and Autonomy
12. Ethics
13. Strategic Review of Sponsorship, Licensing and Merchandising
14. IOC Membership
The Working Groups will present a broad outline of their findings to the IOC Executive Board (EB) at its next meeting in July. This outline will then be discussed at the Olympic Summit later the same month, which will be attended by all the key stakeholders of the Olympic Movement.
The contributions will then be presented to the IOC commissions in September, before being discussed again at an EB meeting in October. The refined proposals for Olympic Agenda 2020 will lastly be presented for discussion by the entire IOC membership and final approval at an IOC Extraordinary Session in Monaco on 8 and 9 December 2014.

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The International Olympic Committee is a not-for-profit independent international organisation made up of volunteers, which is committed to building a better world through sport. It redistributes more than 90 per cent of its income to the wider sporting movement, helping athletes and sports organisations at all levels around the world.

###

For more information, please contact the IOC Media Relations Team:
Tel: +41 21 621 6000 e-mail: pressoffice@olympic.org, or visit our web site at www.olympic.org.

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To request archive photos and footage, please contact our Images team at: images@olympic.org.

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Australian Freestyle Clinic Dates

[Effortless Swimming] NEW Australian Freestyle Clinic Dates

Brenton Ford

To Me

Today at 8:41 AM

Last month we ran four Effortless Swimming freestyle clinics for adult swimmers and triathletes around Australia.
They were all sold out and the feedback we've had has
been excellent. We've now scheduled four more in Adelaide,
Melbourne, Gold Coast and Sydney.
Dates and locations:

Adelaide (July 26th, 2014) @ 1-4pm State Swim, Morphett Rd

Gold Coast (August 2nd, 2014) @ 1-4pm Miami Pool

Sydney (August 10th, 2014) @ 1-4pm Knox Grammar School, Wahroonga

Melbourne (August 16th, 2014) @ 1-4pm Wesley College Pool, St Kilda Rd
Click here to book your place now

In these clinics you'll learn:

• How to fix the biggest mistakes most swimmers make (and swim MUCH easier than ever)
• The top 3 things that increase your speed
• The most important stretches that you need to know for flexibility for freestyle
• Why strength is super important (but not how you might think!)
• The 1st rule to performing at your best in the pool and open water

There's also underwater filming as an optional upgrade that we highly recommend.
What others have said about the clinics:
"I like learning the technical aspects and so all those drills were
great as well as the strength training exercises and stretching.
I liked how you had a demonstrator to show us the drills in the
water - that made them a lot easier to understand. The underwater
video at the end was so worth doing" - Claire L
"Just wanted to let you know that I thought Sunday was fantastic!
I learnt so much from the session and have highly recommended
it to the rest of my team mates" - Nush V
Click here to book your place now
Regards,
Brenton Ford
Effortless Swimming
P.S - The last clinics all sold out, so be sure to secure your place now.
P.P.S - If you want to improve your butterfly, back and breaststroke
we still have 50% off the Effortless Form program.

If you wish to stop receiving our emails or change your subscription options, please Manage Your Subscription
Effortless Swimming, 3/31 Levanto St, Mentone VIC, 3194

Inotatorii britanici la 'Mare nostrum' ??? Probabil ca au fost si ai nostri....

More medals for Simmonds and Lowe in Monaco

8 June 2014
Lizzie Simmonds took her second gold and Jemma Lowe won bronze on day two of the Monaco round of the Mare Nostrum Tour.

Simmonds (British Gas National Centre Bath) swam a season’s best 1:00.01 to win the 100m Backstroke and add a second gold to the 200m Backstroke medal she won yesterday.  Mie Oe Nielsen (Denmark) finished second in 1:00.17 and Daryna Zevina (Ukraine) took third in 1:00.50.
Lowe (British Gas National Centre Bath) swam another season’s best to add 200m Butterfly bronze to the 100m Butterfly silver she won on day one. Lowe touched in at 2:09.52 behind Germany’s Franziska Hentke (2:07.73) and Hungary’s Liliana Szilagyi (2:08.98).
In the 100m Breaststroke Michael Jamieson (British Gas National Centre Bath) was just 0.03 seconds behind third place Raphael Rodrigues (Brazil) to finish joint fourth in 1:01.97. Yasuhiro Koseki (Japan) took gold in 1:00.36 with Marco Koch (Germany) second in 1:00.47.
In the sprint competitions Simmonds and Chris Walker-Hebborn (British Gas National Centre Bath) both finished fourth in their respective 50m Backstroke competitions. Simmonds was 0.05 seconds outside her season’s best with 28.85 while Walker-Hebborn finished just outside the PB he set at the British Gas Swimming Championships in Glasgow earlier this year touching in at 25.35.
In the 100m Freestyle Siobhan Marie O'Connor (British Gas National Centre Bath) lowered the PB she set in April to finish fifth in 55.00.
Stephen Milne (Perth City) lowered the season’s best he set in the 200m Freestyle qualifiers to finish fifth with a time of 1:49.75.
And in the 400m Freestyle timed event, Camilla Hattersley (City of Glasgow), who lowered her 200m Freestyle PB by almost two seconds on day one in Monaco, finished seventh overall with 4:16.68.
To view all the results from Monaco click here.

British athletes competing at the 2014 Monaco Mare Nostrum:

• Sophie Allen
• Ryan Archibald
• Craig Benson
• Sean Campsie
• Jessica Christie
• Jamie Graham
• Camilla Hattersley
• Lucy Hope
• Michael Jamieson
• Calum Jarvis
• Christopher Kerr
• Rory Lamont
• Daniel Lim
• Jemma Lowe
• Rachel Masson
• Requel Matos
• Amelia Maughan
• Andrew McGovern
• Craig McNally
• Hannah Miley
• Stephen Milne
• Jack Ness
• Siobhan-Marie O’Connor
• Rachael O’Donnell
• Robbie Renwick
• Joe Roebuck
• Elizabeth Simmonds
• Mark Tully
• Chris Walker-Hebborn
• Simran Wilks
• Andrew Willis

The Spotlight: British Gas International Swimming Meet ticket offer, British Masters Champs, Nationals, Open Water, Junior Diving and much more...

British Swimming

To Me

Today11.06.2014  at 6:13 PM

Welcome to The Spotlight Newsletter, your monthly update to help you support British Swimming athletes and events. Win signed goodies with #BGISM tickets GB's finest swimmers are preparing to head to Manchester for the British Gas International Swimming Meet from 24 - 28 June. The event will see the likes of Michael Jamieson, James Guy, Jazz Carlin and Siobhan-Marie O'Connor in action as they fine-tune their preparation for this summer's Commonwealth Games. And as a thank you to our faithful Spotlight subscribers, anyone who buys tickets will be entered into a draw to win a signed photo of either Fran Halsall or Liam Tancock! Tickets are available for all 10 sessions across the five days in Manchester and start from just £4.50. Click the links below for more. Tickets Schedule Ones To Watch Live Results from British Masters The British Gas Masters Champs has arrived! We're expecting British, European and even world records to be smashed in Swansea this weekend. And you can follow all the results as they happen. Live Results Brits shine at Mare Nostrum It's everyone's favourite Mediterranean swim meets - the Mare Nostrum - in June and the likes of Lizzie Simmonds and Jemma Lowe have been catching the eye with their performances so far. Swimming News Entries and tickets for Nationals The National Age Group and Youth Champs are coming! With more than 2000 entries, it's the biggest event in the domestic calendar. Entries are open until 1 July and tickets are available now. Tickets and Entries Open Water Champs returning to Sheffield The beautiful Rother Valley Country Park will again host the ASA's annual open water fiesta with National Age Group and Youth races as well as the competitive Masters 3km race. Entries are open now. Open Water Details Events For Your Calendar Fancy taking in some aquatic sport during the next month? These are the top national events taking place in the next 31 days. June - July 2014 DATE EVENT TICKETS LINKS 13 - 15 June British Gas Masters and Senior Age Group Championships 2014 The British Gas Masters and Senior Age Group Championships is the highlight of the national masters calendar. With international entries and records tumbling it showcases truly world class masters competition. Location: Wales National Pool, Swansea Spectator entry free - come down and watch! Live Results Calendar Page 24 - 28 June British Gas International Swimming Meet Now in its second year, the British Gas International Swimming Meet will move to Manchester where the swimmers will use the competition to prepare for the Commonwealth Games in Glasgow. Jazz Carlin and Michael Jamieson are among the athletes already confirmed to compete. Location: Manchester Aquatics Centre Tickets available in advance through Ticketmaster. Adult heat £6.50, Adult final £10.50, Concession heat £4.50, Concession final £8.50. Tickets Event Subsection 10 - 13 July British Gas ASA National Age Group Diving Championships 2014 The next generation of British divers converge on Ponds Forge, Sheffield to compete for the junior national titles across four different age groups. Location: Ponds Forge, Sheffield Tickets available on the door. Adult day pass £4, Adult event pass £12, Concession day pass £3, Concession event pass £9.

INOT = Salvare de la Inec ...

Essential updates for your pool: Drowning Prevention Week

ASA and British Swimming

To Me

Jun 10 at 11:02 PM

Essential updates for your pool June 2014

Drowning Prevention Week 21 - 29 June is Drowning Prevention Week, an annual campaign from RLSS UK who provide a range of free resources to help you promote water safety awareness. Accidental drowning causes more than 400 UK deaths every year, is the third highest cause of death in children and claims the lives of at least 360,000 people worldwide each year. The RLSS UK campaign links closely to the ASA's own water safety campaign 'Get Safe'. Fun, action-packed and informative land and pool based activities will teach primary school aged children all the important things they need to know when visiting coastal and inland waters, from how they can spot the dangers themselves, and how to act in an emergency. Help raise awareness of water safety in your local schools and save lives this summer by running your own Get Safe event - the first 400 pool operators to sign up online receive a free resource pack.

Have you seen...?

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Connect with the ASA The ASA has a wide presence on Facebook and Twitter and we engage and interact with our online community every day. Make sure you're connected to get instant updates on vacancies, apprenticeships, funding, courses and to share content and connect with the ASA's 7,000 followers. Plus, if your pool delivers Swimfit, make sure you are following @BGSwimfit for all the latest news, plus valuable feedback from your Swimfit customers. Win a weekend swimming break We're offering a two night swimming holiday for four and a 12 month swimming pass to one lucky winner. As our competition winner, you will enjoy a two night swimming break for a family of four at any Intercontinental Hotels Group (IHG) at a location of your choice. But that's not all - you'll also win a free 12 month pass to a swimming pool of your choice too. Enter now

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Your pH - pentru apa din bazin

Your pH Miracle Order

The pH Miracle Center

To Me

Today at 12:05 AM

Click here to see a web page version of this Newsletter

INTRODUCING PHM LIFE We are excited to announce a new partnership that will improve your experience when ordering pH Miracle products. As of last week, all product orders are now being processed through our new partner, PHM Life. PHM Life is led by long-time advocates for the pH Miracle brand and its effective products. They are committed to making your product ordering as smooth and effortless as possible. Here are a few things you’ll notice right away from our new partner: A better shopping experience; online and over the phone (855-876-7397) Faster order processing and shipping Consistent customer service/support Improved inventory management We hope you’ll pay them a visit today at phmlife.com. And from here-on-out you’ll be redirected to phmlife.com whenever you visit us at phmiracleliving.com and add products to your cart. You are some of the greatest and most loyal friends and customers anyone could ask for. Thank you for sticking with us even during the twists and turns we’ve experienced over the past several months. Here’s to a great new partner, a bright future and to your optimal health! pH Miracle Living Center 16390 Dia Del Sol Valley Center, California 92082 US © Copyright 2014 - pH Miracle, Inc. All rights are reserved. Content may be reproduced, downloaded, disseminated, or transferred, for single use, or by nonprofit organizations for educational purposes, if correct attribution is made to Dr. Robert O. Young. and Shelley Redford Young

This message was sent to scanave@yahoo.com from: Robert Young | 16390 Dia Del Sol | Valley Center, CA 92082

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