With every new year comes the opportunity for new beginnings.
Here are a few healthy options for you to adopt in 2016:
- Eat breakfast
From improved concentration to increased energy, there are a ton of reasons why this is the most important meal of the day. This year, make it a point to start your day off right with good-for-you treats like oatmeal, fruit, greek yogurt or eggs.
2. Drink more water
As a brand devoted to water, this one obviously remains close to our hearts. But in truth, the importance of hydration should matter to everyone. After all, water makes up more than half of our bodies! Resolving to drink more water is an easy way to enhance digestion, circulation and the transportation of nutrients. So if you want to energize from the inside out, be sure to bring along a water bottle!
3. Be a smart snacker
With responsibilities like school, work or practice, it’s easy to let time get away from you. To prevent yourself from falling into the habit of grabbing the first snack you see, chose instead to plan ahead. This year stock your gym bag or car with a few good-for-you treats like almonds, granola bars or veggies. This will help to curb your hunger and keep you fueled for the day ahead.
4. Finally use a foam roller
We’ve said it once, and we’ll say it again: foam roller. Using a roller is a great way to release lactic acid build up- allowing for quicker recovery time and fewer sore muscles. Making time to do this regularly will help to keep your body in the best condition possible.
5. Kick one “bad for you” habit
Whether it’s too much fast food or indulging in a daily glass of soda, try to pinpoint one habit that could use a bit of improving. Remember, no one is perfect- balance is key!
6. Get your zen on
Manage and reduce your stress this year by carving out a bit of “you time.” Yoga and meditation are both great ways to help you better navigate life’s inevitable ups and downs.
7. Stretch more
As our bodies age, our muscles naturally tighten. So as you approach another year, consider scheduling some time to stretch out. Regular stretching is a great way to heighten flexibility, as well as boost physical performance.
8. Hit the hay
Better health begins with better sleep. Making time to recharge is essential to maintaining energy throughout the day. So, consider challenging yourself to improve those nightly z’s by shutting down all electronics, getting into bed earlier and refusing to hit the snooze button in the morning.
9. Keep moving
Simply being more active is a great way to start 2016. Even if it’s taking the stairs instead of the elevator, making small choices toward a healthier lifestyle can have some huge results!
If you haven’t heard of him yet, you certainly will. After clinching two short course American records at last weekend’s 2015 Mutual of Omaha Duel in The Pool, Cody Miller has got everyone talking. Check out our interview below with team TYR’s newest breaststroke phenom.
What most excites you about joining #TeamTYR?
The colorful suits! #TeamTYR is the best!
What’s your favorite TYR Suit style and print?
Right now my favorite practice suit is the Papua 2 print. However, I just received the Studs 2” Racer, which I am also very excited to wear.
During races I typically wear the Red/Grey Avictor, but I am looking forward to getting my hands on the Blue/Pink colorway. I guess you could say I’m just really into vibrant colors.
On a typical day, what would we find in your training bag?
In my swim bag, you’ll always find lots of snacks like Kind or Clif bars, a Batman or Captain America towel (because I’m a nerd), extra headbands and hair ties and shampoo and conditioner (OGX Coconut Milk is my favorite).
My mesh bag is typically filled with standard swim essentials like my kickboard, fins, a paddle and a stopwatch.
Tell us five things most people don’t know about you:
- I took dance lessons for years! I studied modern, contemporary, and ballet, but ballet was always my favorite. I mostly did it because when I was in the 8th grade I liked a girl who was a dancer…That didn’t work out, but I still really enjoyed learning. I have incredible respect for dancers now.
- Early in high school I trained to be a balloonist. (Yes, those people who make balloon animals). It’s been a few years, but I can still create some cool stuff. Hats, swords, dogs, teddy bears… you name it.
- I’m very skilled at riding a rip stick- which is essentially a skateboard with two wheels. I skated a lot growing up, and I love it. I actually have 4 boards in the trunk of my car right now, but I haven’t been on them in years– coach’s orders.
- I’m a HUGE movie buff. Most people know that about me, but they probably don’t realize how serious it is. Every year I watch all of the Oscar nominated films before the show (and I mean actually all of them), and then I try to predict the winners. I even enter contests. It’s kind of like March Madness for me. The way sports fans act about their college basketball brackets, that’s how I am with my Oscar picks.
- I’m a comic book nerd. My favorite show is Collider Heroes, which is a weekly YouTube show dedicated to comic books and comic book films. I have roughly 600 different comics on my iPad right now.
What are five things you’re grateful for this holiday season?
Definitely, the people who make my life great (which is actually a few more than five): My fiancé, my mom & sister, my coaches, my teammates, and my friends. Also, I can’t forget my dogs!
With the pressure of competition we know that motivation is everything. What are some words you live by to keep you feeling at the top of your game?
One of my favorite movies is Invictus. It’s about a team of South African rugby players that inspire their country. In the movie, Nelson Mandela (played by Morgan Freeman) explains how he conquered the unimaginable prison time he faced by reciting a poem by Ernest William Henly. During this line he says, “I am the master of my fate, I am the captain of my soul.” When I think about that scene it helps me to maintain perspective, as well as stay balanced, humble and confident.
What’s your go-to breakfast choice?
An everything bagel w/ peppered turkey, egg whites and spinach.
What would you consider your greatest athletic accomplishment to date?
Making the A final at Olympic Trials in the 200 IM in 2012. Swimming in that final is an experience I will never forget.
What about your greatest personal accomplishment?
Locking down my fiancé, Ali DeWitt. I proposed to her a few weeks ago on Manhattan Beach in Southern California. The feeling in my chest before I did it was more intense than during any race I ever competed in.
What is the best advice you have ever received?
My club coach, Ron Aitken, told me at a very young age not to worry about what anybody else was doing and only to focus on myself. I’ve carried that with me over the years.
If you could be on any reality TV show, what would it be and why?
FACEOFF! It’s a show on Syfy where people compete by doing movie monster makeup. They design monsters and aliens and then mold and paint their designs onto models. I would love to be one of the models, and have an artist turn me into something scary or creepy or awesome. That would be a dream come true!
What are some of your hobbies outside of swimming?
Like I said earlier, I watch A LOT of movies. My fiancé and I go to the movies almost every weekend. I play Xbox. I love Destiny, that’s my favorite game, as well as Halo and Call of Duty. I also play with my dogs, Puff and Lego, a lot. They are both fluffy, white Pomeranians.
What is your most memorable race to date?
In the summer of 2008 I swam the 200 IM in a time trial after missing the Olympic trial cut by .10 the day before. I swam alone in an empty pool while my coach, Ron, raced up and down the pool deck screaming to me. During the breaststroke leg I could clearly hear him cheering me on. In the end, I got the cut. I remember calling my mom nearly in tears after it happened because I was just so happy. It was one of the first times I felt like I’d achieved something truly special.
What three words best describe you as a competitor?
Tough, determined and resilient
What three words best describe you as a person?
Quirky, loyal and personable
If you weren’t a swimmer what would you be doing?
Living a double life as a secrete agent… Maybe driving monster trucks in Las Vegas, or most likely reviewing films professionally for Collider.com in L.A.
Where do you see yourself in ten years?
Not sure! I know one thing though, I’ll be married! To be honest, I don’t think anyone really knows the answer to that question. If you had asked me at thirteen where I’d be today, I probably would have said acting in the new Star Wars movie. So, the future is definitely up in the air.
What advice would you give to a young aspiring swimmer?
Have fun! Enjoy swimming. That’s why I do it. Learn to blow ring bubbles and fill a swim cap with so much water your friend can jump inside it ( it’s possible, I’ve done it). Those are the things you’ll remember. Being around people you enjoy is what makes this experience so much fun.
The holidays are here and with temperatures dropping, now is the perfect time to heat things up. Whether your streets are covered in snow or still sandy from the beach, nothing screams holiday like a mug of something sweet. So head to the kitchen to whip up our quick and easy Healthy Holiday Hot Cocoa. With nutritional alternatives it’s the guilt-free way to curb those seasonal cravings!
Follow along with the pictures and instructions below for a step-by-step guide to making yours at home. Also, be sure to tag us in all of your healthy holiday treat pictures on Twitter and Instagram using the hashtag #TreatswithTYR. We can’t wait to see what you’ve come up with!
Things You’ll Need:
- 2 Cups of almond milk (We chose unsweetened vanilla.)
- 1 Tbsp. of cacao
- 1 Tbsp. of coconut oil
- 1 Tbsp. of organic honey
- ½ Tsp. of cinnamon
- Measuring tools
- Holiday mugs (Optional, of course.)
- Marshmallows / candy canes / cinnamon sticks (Also optional- These are not all healthy, but they do make for great decoration!)
Step by Step Instructions:
- To begin heat your almond milk on the stove until it is at a desired warmth. It should never boil.
- Add all of your ingredients (except for marshmallows, candy canes, cinnamon sticks etc.) into the blender for between 30 seconds and a minute.
- Pour your hot cocoa into a fun holiday mug, and feel free to garnish with additional treats.