This episode’s guest is Andre Obradovic. Andre is a mindset, health and well-being coach. Andre specializes in sleep coaching. He works with executives and athletes in helping them get more control of their sleeping habits. In this podcast, Andre and I discuss: the importance of sleep how it can affect your performance in the pool or in triathlon how it can affect your decisions and effectiveness when it comes to work, family and sport how you can utilize new technology to track your sleep and performance 02:20 – Hero or just sleep-deprived? 07:49 – The Relationship of Mental Fogginess and Sleep 10:24 – Nutrition, Exercise and Sleep 11:03 – The Power of Power Naps 18:47 – Your Physical and Mental Work 19:30 – How Athletes Can Get Better Sleep and Perfrom Better 24:58 – Building Habits of Being Prepared 34:57 – Lack of Sleep = Alcohol in Your System 41:00 – Bad Sleep Causes Weight Gain 44:50 – How To Work With Andre Here are additional notes Andre has provided: During sleep the bulk of your naturally occurring human growth hormone (HGH) is released. This aids in muscle repair, which also occurs primarily while you sleep. Sleep allows your brain to recover and organize and make sense of your day/life. 7-8 hours is normal in adults, 9-10 in teens, 10+
Our guest for this episode of The Effortless Swimming Podcast is fun, inspiring and motivating. Kim Schwabenbauer is a professional triathlete from the U.S. and a nutritionist. Kim and I talk about: her experience when she broke a collarbone, thinking she would never be able to swim again and turning pro just three years later nutrition and training what she gets out of the sport reasons behind for her motivation 01:33 – Breaking a Collarbone: Adversity or an Advantage? 03:50 – On coming out stronger… 05:45 – It’s part of the journey 09:22 – What do you get out of triathlon the most? 10:42 – Triathlon rewards consistency 20:58 – Learn the basics and build the propulsion 39:36 – Feeling like a kid in a candy store 45:56 – Kim’s Process in Evaluating Athlete’s Nutrition 55:06 – “They’ve found the formula for success and they’re not messing with it…” 01:08 – How much balance do you need in your life? To learn more about Kim and her work visit her website www.fuelyourpassion.net Details about her training camp can be found here.
What can you focus on in your next triathlon swim or open water swim to hold a faster pace? I did my first 70.3 distance event recently in Ballarat, Australia. I swum 22:44 for the 1.9km and was the fastest age grouper and 5th overall out of the water. There are a few things I was thinking about during the swim that helped me have a good race, hold a strong pace and come out of the water feeling relatively fresh which I share in this podcast. 01:02 – Your technique should be automatic 02:34 – Sight and breathe method 03:10 – The Rhythm 04:11 – Am I swimming fast and is it sustainable? 04:35 – Controlling Your Heart Rate 05:10 – Why It’s Important to Swim Your Own Race 05:48 – Good Alignment vs Recovery 06:10 – The Best Way To Be Balanced in The Water 06:50 – How To Not Be A Victim Become a better swimmer in 2016 by attending one of our freestyle stroke correction clinics or by joining the Effortless Swimming Membership. It’s where triathletes, open water and pool swimmers go to improve their swimming.
In this episode, we have Gerry Rodrigues of Tower 26. Tower 26 is a well-known swimming group in Santa Monica, United States where Gerry coaches a number of athletes (mostly triathletes). Listen in as Gerry discusses: the difference between training a swimmer versus training a triathlete his philosophy in swimming his approach in workouts how he structure his programs 01:28 – The Outliers 02:59 – The Structural Presence of The Body 03:56 – The Importance of “Alignment” 04:36 – Is your hand generating propulsion in the water? 08:27 – Why Technique is Not The Holy Grail 09:45 – How To Get The Most Out of Your Time Investment 15:16 – The Best Way To Get Yourself Race-Ready 19:39 – Extracting Absolute Performance at A Very Short Period of Time 25:20 – What Are The Demands of The Race? 31:16 – Good Skill Building + Appropriate Training Protocols = 2 to 3 Minutes Per Mile To learn more about Gerry and his work, visit www.Tower26.com
In this podcast, we have Steph Saullo. Steph empowers people to learn how to make the best nutrition-based choices for themselves and their goals. Her professional and academic credentials include a master’s degree in food and nutrition and Registered Dietitian. In this episode, Steph will share with us how you can get better performance in your swimming or triathlon by fuelling yourself better. We’ll cover: fundamentals in nutrition that every athlete should know common misconceptions about food and nutrition case studies of athletes that Steph has worked with what types of athletes should get a personal plan from their nutritionist and why they should do it supplements and what type of athletes should take them 02:43 – What is Nutrient Timing 04:00 – The One Thing We Should Get Enough Of 04:15 – Truth About Protein 05:39 – Maximizing Muscle Protein Synthesis 12:05- When To Start Refuelling During Training 20:05 – How They Got Better Results When They Changed Their Diet 23:30 – The Missing Piece 26:00 – Coming from an outside source… 28:12 – Look at the labels To learn more about Steph and her work visit www.rittersp.com/nutrition/effortless-swimming
Andy Anderson is the co-founder of Ultimate You Change Centres. He is famous for the ‘9 in 6’ program. A program that aims to help people lose 9 kilos in 6 weeks. This program has a 90-95% success rate with his clients that do the program. Andy and Brenton discuss how swimmers and triathletes can use the same shifts in mindset and belief to become better athletes. In this podcast: The magic of six weeks how to follow through on your biggest goals even when you don’t feel like it Andy’s favourite tools for lasting change mindset strategies for mental toughness (that actually work) 02:30 – Is fast change possible? 06:50 – How To Get People Uncover Their Vision 07:38 – Our Invisible Limitations 11:04 – The Question That Will Help You Gain Clarity with Your Vision 16:35 – Believe it’s going to work… 21:15 – On Pain and Pleasure 21:31 – What’s your BIG Why 32:22 – What Happens After 66 Days 33:40 – Embrace the uncomfortable. 41:29 – How Getting Good Nutrition Helps You Have a Great Day To learn more about Andy’s work visit www.ultimateyou.com.au