September Newsletter

Jeremiah Stanton

Team Newsletter

Volume 4, Issue 9

 

You have to fight through some bad days to earn the best days of your life.
Team,

What a good feeling to be swimming at our home pool!  We are so excited to see how great our swimmers are progressing!  We are aware that parents don't have that opportunity so we have some exciting events to help with that!  Please check out our upcoming events section!
We have exciting news!  We have partnered with TYR and are now sponsored by a great swim company.  We partnered with TYR to help cut costs for equipment, apparel, and suits for our swimmers.  This will also bring a unified look to our team when we are at meets.  All members get 25% off of regularly priced TYR merchandise!  Use promo code MAKOROCKS  

In exchange for the constant discount TYR is requiring that we use TYR equipment, apparel and swim suits.  If you already have equipment from other brands don't worry you don't need to purchase replacement equipment.  This is a "going forward" requirement.  

We will finally have a team suit and team warm ups.  All suits will have the option of having the team shark logo applied to it.  (for unity purposes shark will be placed in same locations).  You can find the suits here.   The deadline to order suits is September 30th.  We will have the deadline for the warm ups later on.  

Our equipment list for swimmers can be found here.
 
We are now approved for 5 sibling lanes each practice session.  This will allow us to safely increase the amount of swimmers practicing.  This is a trial change and we will monitor it as we go.  Coach Kimi will include this in September's Sign Up form.  
The demand for the Senior/Black Group times is greater than what we currently provide.  We will be trialing something new for our Senior/Black Practice times.  We will add in an additional time slot.  In order to do this we will reduce the swim times to 30 minutes.   We normally use the first 10 minutes of practice to get swimmers warmed up.  Instead of having them warm up in the water this will be done via dryland.  Then they will be able to get the same conditioning portion in that we have already been doing. The practice time slots will will look like this:
1st session - 550-630 pm (dryland warm up 550-6, swim 6-630)
2nd session - 620-700 pm
3rd session - 650-730 pm
4th session - 720-8 pm

Thank you everyone for your support, patience, and understanding.  We will get through these times stronger!
Please make sure you don't sign your swimmer(s) up for practices days their group isn't practicing until 8 pm the night before.  This will allow the intended groups to reserve and then we can fill up empty lanes with other group swimmers after 8 pm the night before.  For example a senior swimmer can sign up for a Tuesday or Thursday practice only after 8 pm the night before.  
We will be suspending our meet points system for the 2020/21 swim season and revert back to our old system of a $75 opt out fee for helping at team hosted meets.
Registrations for the 2021 season is now open.  Current members have between now and December 1st to register.  Members who have joined from June 1st - August 15th will receive a credit to cover a portion of their registration since registration dates are so close together.  
 
We need more officials to be able to run swim meets.  Please send Coach Jeremiah your name and email for more information.
Check out our business support page!  If you want your business on there please send Jeremiah your business logo and brief info you would like on there. 

Together we can go far!

 
 
 
REMINDER:  When signing up for events...If you see a time that is red; they do not meet the reqs established by the meet director.  After you sign up, periodically check your entries to see if they were approved or stopped. 

12th-13th Sprint Series #1
  • We will have our first swim meet of the season.  We are still working on the details but will send out more information very soon!
19th - Open Water Swim and Barbeque
  • We will have an open water swim at Abiquiu Lake.  More info to come.  


 
 

 

Learning Centers
GT Sports
  • Get all your swim gear, custom apparel and more from our partnered supplier. Use Code MAKOROCKS for 25% off of TYR gear!
  • www.JustGT.shop 

GoTime Fitness
  • MAKO is partnered up with this gym to help our swimmers get sport specific dryland training
  • MAKO Families get a discount for gym memberships
  • Click here for more info
  • Follow them @ GoTime Fit for daily health tips and challenges.

Social Media
MAKO Masters 
Swim Apps to keep you connected to the Team
 
  •  Check out these apps that are designed to help you find the info you need right on your phone or tablet! 
Swim Assist
 
 
Happy Birthday to Our September Birthday Swimmers!
 
Charles Scott
noah lee
Carter Wolfe
Cimbal Declan
McKinley King
Danika Marquez
Elora Stanton
Philip McLaughlin
Lucas Espinosa
Kaden Stanton
 

Healthy Foods That Support Your Immune System


by Chris Rosenbloom//RD, PhD

We know that exercise is good for a healthy immune system, but what about nutrition? Let’s dispel a few myths and provide a list of healthy foods that support your immune system.

Note I said foods that “support” your immune system. Despite what you might hear from others on social media, you cannot “boost” your immune system. It is after all, a system comprised of many parts to keep you well. From your skin (the largest immune system organ in the body), to the mucous membranes in the nose and mouth, to the stomach acid produced in your gut, to antibodies and white blood cells, they all work as a system to help repel bacteria and viruses.

The best approach to keeping the system working hard for you is a whole foods diet filled with nutrient-rich foods. Supplements cannot substitute for eating well.

There are specific nutrients that the immune system really likes, but getting these nutrients from food is better than supplements. Foods provide a mix of nutrients that work in concert to support immunity.

Some of the key nutrients include:

  • Vitamin C. Why? It acts as an antioxidant, protecting tissues from the oxidative damage (that is the oxygen-consuming process that happens in exercise).
    • Vitamin C-rich foods include oranges, grapefruit, mandarins, peppers of all types, kiwi, strawberries, broccoli, tomatoes, cantaloupe, cabbage, cauliflower, and Brussels sprouts. Don’t forget that orange and tomato juice are also good sources.
  • Zinc. Why? It is part of more than 200 enzyme systems involved in many aspects of the immune system. Some studies show that up to 90% of endurance athletes do not meet the recommendation for zinc.
    • Zinc-rich foods include oysters, crab, lobster, fish, beef, pork, dark-meat chicken and turkey, baked beans, and whole grains.
  • Iron. Why? Iron is needed for immune cells to grow and multiply, especially white blood cells. Many female athletes have low iron intake and a high rate of iron depletion or deficiency, resulting in anemia.
    • Iron-rich foods include clams, beef, dark-meat chicken and turkey, iron-fortified grains and cereals, and dried beans and peas. Consuming Vitamin C-rich foods with plant sources of iron increases absorption of this important nutrient.

Remember, more isn’t better! Nutrients work together to keep us healthy. Overloading on one nutrient can lead to imbalances of others. And, excessive intake of zinc (especially from supplements) can lead to nausea and vomiting.

In addition to nutrients, probiotics found in yogurt and kefir, support a healthy gut, and colorful fruits and veggies are loaded with plant compounds that act as antioxidants, too.

Put all these nutrients together with these tasty meals ideas:

  • Whole grain, iron-fortified breakfast cereal with glass or orange juice or slice of cantaloupe.
  • Bean burrito in whole grain tortilla topped with tomato salsa and dark leafy greens.
  • Baked chicken thighs with mango-salsa topped baked potatoes and steamed broccoli.
  • Fish tacos with coleslaw.
  • Lobster mac and cheese and mixed fruit salad.
  • Grilled pork loin with roasted cauliflower and brown rice.
  • Clam chowder, crusty enriched bread with a spinach salad with sliced strawberries.

Christine Rosenbloom is a registered dietitian, sports nutritionists, and nutrition professor emerita at Georgia State University. She welcomes questions from swimmers, parents, and coaches at [email protected].


 

 

Why Do Some Athletes Struggle with Body Image?

by TrueSport
  
Body image issues in athletes can come from a wide variety of sources: certain sports value specific weights and body types more than others, athletes will deal with puberty in different ways, and some student athletes struggle with control in other areas of their lives, which can lead to body image issues and unhealthy behaviors around food and exercise. 

There isn’t one specific type of young athlete who’s at risk. Anyone can struggle with body image issues, and it’s important for parents and coaches to understand the different ways that those issues can be triggered. Here, Melissa Streno, a clinical psychologist who specializes in athletic performance and its intersection with disordered eating and body image issues, explains what might make certain types of athletes more prone to dealing with destructive body image issues. She also offers tips on how you can help.  

Girls have higher risk
"Historically, in terms of gender, I think we would we have seen higher numbers of females with the experience of disordered eating, eating disorders, and body image concerns and thoughts,” says Streno. For some perspective, roughly 80 percent of women in the U.S. reportedly are unhappy with the way they look, and 70 percent of ‘normal weight’ women report that they want to be thinner. Even between the ages of three and six years old, half of girls worry about ‘being fat.’  

How to help: Establish an open-door, judgement-free policy as soon as possible with your team or child so they know you’re available to discuss problems. For coaches, pay close attention to behaviors around eating and watch for signs of bullying. You can also consider holding regular team-wide check-ins where you discuss issues like body image, either as a group or with the help of an expert like Streno.  

But boys are not immune
“People hear eating disorder and they automatically assume that it’s a female issue,” says Streno. "But there are issues like muscle dysmorphia, which is when someone is trying to achieve a specific body type or a certain amount of muscle to look a particular way. We see a lot of that with males. Now we're seeing a lot more men who need treatment and seek out support." 

How to help: Role model open communication habits around body image. “Historically, there has been such a bias and stigma around seeking help and that males need to be strong,” explains Streno. “There was this idea that they can fix themselves on their own, but it’s important to ensure that young men are also seeking help when they’re struggling.”  

Aesthetic and weight-class sports
“In certain sports, there is lot of pressure to look a particular way. We know that all sports can predispose an athlete to developing disordered eating, but there are absolutely sports that are more focused on the aesthetics,” says Streno. These include sports like gymnastics or figure skating that have subjective scoring, as well as sports with certain weight classes, such as wrestling or boxing. It can also include team sports, such as football or cross country running, where there are certain body types associated with specific positions or the ability to be successful. 

How to help: Ensure that athletes have access to solid nutritional information that addresses how they can meet their sport goals in a healthy way. Streno also suggests that coaches reduce body image concerns by choosing uniforms that are more comfortable and offering a wider range of options. 

Athletes going through puberty
As hormones begin to shift and their bodies begin to change, athletes are more prone to experience body image issues, and this can start as young as eight years old. “Puberty hits at different rates for males and females, and at different times,” says Streno. “It's so confusing for somebody to have their body changing outside the sport context, especially when they believe they are supposed to be maintaining a particular body image for their sport.”  

How to help: Explain what to expect and what your athletes are going through. Most young people are confused by puberty and you can help by providing information about why and how their bodies are changing — and how they’ll be able to improve athletically because of it. For parents, be aware of how you talk about food and nutrition, especially during this time. Try not to comment on a child’s weight, shape, or size – and don’t compare them to anyone else. Empower kids by role modeling and encouraging self-talk that is kind and respectful.

Athletes with perfectionist tendencies
Unfortunately, the traits that can make an athlete great can also contribute negatively to their body image and lead to disordered eating. “When you think about perfectionism and orderliness and compulsivity, that predisposes some of these athletes to be rigid about the way they look in their uniforms, what they eat, and how much they work out in order to influence their body image," says Streno. 

How to help: Watch your language. “As a coach or parent, be aware of what you're saying about your body and how you're treating your body. Kids are sponges and absorb everything that you say,” explains Streno. She urges parents and coaches to avoid talking about anything around body image, physical appearance, physique, food control, and discipline around eating. Seek out positive role models for your athletes, whether it’s professional athletes who are focused on spreading messages around body positivity, experts in sports nutrition, or even team alumni who are doing well in their careers now.  

Athletes struggling in other areas
Unfortunately, many young athletes struggle with a lack of control in most areas of their lives, and their bodies can become the one ‘controllable’ component. “We see athletes start to struggle with this a lot when things are changing or they’re having issues in other areas of their life,” says Streno. “They use their bodies to maintain some form of control, whether it’s restricting eating, over-exercising, or beginning the binge-purge cycle. They want to feel like they have some control when everything else in their life is changing, sports-related or not." 

How to help: Start by offering emotional support, not advice, and seek help for your athlete from an expert. Lastly, don’t normalize body image issues as ‘part of sport,’ warns Streno. Negative body image can lead to increased risk for depression, anxiety, and even suicidal tendencies. Often, there are underlying issues, and to promote the idea that it’s part of the game can be damaging to the athlete and keep them from getting help in another area of life where it’s gravely needed.  

Takeaway
While awareness of body composition and body image is inevitable, there are some risk factors that contribute to the likelihood of negative body image issues. That’s why it’s important for parents and coaches to employ healthy communication and behaviors around body image.