Hitting the Wall: What is Bonking?

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Hitting the Wall: What is Bonking?

Ever felt dizzy, nauseous, or completely drained mid-workout? You may have experienced bonking—also known as hitting the wall. Bonking happens when your body runs out of energy due to depleted glycogen, dehydration, or electrolyte imbalance. It can feel overwhelming both physically and mentally, but it’s preventable. In this article, you’ll learn what bonking means, what it feels like, and how to recover fast. More importantly, you’ll discover smart strategies to avoid bonking in your future workouts.

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Ice, Heat, or NSAIDS for acute injuries??

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When it comes to treating injuries, knowing whether to use ice or heat can make all the difference in your recovery. As a swim coach and certified strength specialist, I've guided countless athletes through effective recovery strategies. Ice is your best friend for fresh injuries—it reduces swelling by constricting blood vessels and limiting inflammation. But does ice help swelling after 3 days? That's when you might want to transition to heat therapy. Understanding the timing and proper application of these methods will help you heal faster and get back to peak performance in the pool.

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Macronutrients and Eating a Balanced Diet - Fat Phobia

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For years, dietary fat was labeled the enemy of health and weight loss. However, fat phobia led to overconsumption of processed carbohydrates, worsening obesity rates. Healthy fats, such as those found in olive oil, nuts, seeds, and fish, play an essential role in maintaining brain and heart health. They also help regulate blood sugar and promote satiety, making them key for weight management. Incorporating healthy fats into meals, alongside lean proteins and fiber-rich carbs, ensures a balanced diet that supports long-term wellness. Read on to learn how fats can enhance your health and fuel your performance!

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How to Warm Up Before Swimming: Dynamic Warm-Up Routines That Actually Work

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How to Warm Up Before Swimming: Dynamic Warm-Up Routines That Actually Work

Warming up properly is essential for peak performance and injury prevention, whether you’re an athlete or a casual exerciser. Unlike traditional warm-ups, which often rely on jogging and static stretching, dynamic warm-ups are designed to raise core temperature, activate the central nervous system, and prepare the muscles and joints through activity-specific movements. This approach increases heart rate, circulation, and flexibility while keeping you mentally engaged. Want to learn how to incorporate dynamic movements into your warm-up? -Read article.

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