Fartlek- The art of… Swimming?!

We’ve heard of a Fartlek Run.. But what about a Fartlek Swim?! Yesterday my workout looked something similar to this:

Warm Up
Main Set-
         20min: as 100 yards Zone 4, 50 yards Zone 2
        10min: as 50 yards Zone 5, 50 yards easy
Cool Down

A Fartlek is mostly known to runners as a form of interval training that consists of bursts of intense effort followed by less strenuous effort. The benefits of this type of exercise far outweigh the name!


1. It is universal to all
Whether you are in the pool swimming or out for a long run, it is easy to incorporate high intensity intervals in your training.. Plus it’s nice to mix things up. Sprint to the next house you see, then walk until you’re ready.. Run to the stoplight.. Then slow it down a bit.. You get the picture. The same goes for swimming! Sprint as hard as you can to the wall, now swim easy all the way back or choose a different stroke (such as backstroke) to lower your heart rate back down before you sprint again. No matter how long or short the distance, it can easily be incorporated in ever athlete’s workout regimen- beginner or advanced.

2. It’s great for weight loss
The short burst of energy you use to sprint to that house or to the end of the pool, uses anaerobic oxygen (without oxygen) and is fueled by glycogen. Glycogen is your carbohydrates that are stored in the body. Once these glycogen stores are depleted, the body only has one other fuel source- FAT!

3. It prevents boredom
Sometimes I “zone out” when I go for a long run and lose a sense of purpose for the workout I am doing. Doing a Fartlek workout helps keep things interesting. If you are a beginner it might be something similar to jogging for 2 minutes and walking for 3, repeat. If you are more advanced in your training you might be looking at 400 meters (0.25 miles) as a hard steady effort, followed by an easy, slow 200 meters recovery.. Then repeat!


You can clearly see the benefits of a Fartlek in your running routine, so why aren’t more athletes incorporating this wonderful continuous effort in our swimming?

I challenge you all today to go try out this new way of training in the pool. With the benefits listed above, why wouldn’t you?! I am all for mixing things up and trying out new workouts, hope you all feel the same!

Happy Swimming to all- Go get your Fartlek on!!



Happy Valentine’s Day- best pick up line


Need a pick up line when you’re waiting on a lane in the pool this Valentine’s Day??


Post your favorite pick-up lines below!! Love to hear them

Body image- the Athlete’s Body

The Athlete’s Body- Love your body in motion

Article written by Marni Sumbal, Registered Dietician


This is one of my favorite pictures to use in my presentations when I talk to athletes and fitness enthusiasts about learning how to have a healthy relationship with food and the body. I’m sure that you can see immediately why I love this picture. Both athletes are incredible because of what they are able to do with their body.
If you are currently training for an event or have ever trained for a race, you may have noticed that through hard work, consistency, a balanced diet and proper sport nutrition and nutrient timing your body became stronger, faster or more powerful to carry you through longer and/or more intense workouts.
Sadly, many athletes are not only seeking great fitness gains for an upcoming event but chasing the “look” of an athlete.
In reference to the above picture, place the two athletes side-by-side at the beach, in bikinis, and Zelinka will likely gather a lot of attention for her defined body. Put the two athletes side-by-side at the track, and you may say that one athlete is “fitter” than the other. How many times have you arrived to a race and with one look at a body you immediately assume that an athlete is “fast” because of his/her body composition?
A body performs based on how it was trained to perform. A healthy body will be at a healthy body composition based on balanced training, a good diet and proper fueling around/during workout.  But because our society is so body-image obsessed, we have this perfect image of what an athlete should look like and many times that look coincides with the picture of health.
This picture is from the 2012 London Olympics  – the heptathlon. Both athletes are extremely fit and have arrived to the greatest stage for an athlete. Both athletes performed based on how the body and mind operated on race day, after months and years of dedication.  A 6 pack of abs or having no jiggle when you wiggle is not a guarantee that you will PR at your upcoming race and not having a lean, strong body now does not mean that with months of consistent training and proper eating/fueling that your body will not change naturally in result of training stress.
Because a disordered style of eating alongside extreme exercise habits are not uncommon among athletes and active individuals – of all sizes and fitness levels and in men and women – who strive for the “look” of an athlete, it’s important that you see your body for the masterpiece that it is. Your body does not have to allow you to do what you love to do with it so as you train for your upcoming race/event, don’t forget to thank your body……daily.
Obsessed with every moment of the Olympics (winter and summer), I am just so amazed by how athletes perform under pressure. All that hard work, for years and years, just for one day or one event. The athlete’s body is absolutely amazing.
And regardless of what the body looks like on race day (completely covered or with minimal clothing) when a body is trained to perform to its full potential, there’s no denying that it’s easy to marvel at a body in motion.
There is a broad spectrum of shapes and sizes when it comes to the physiques of athletes. Professionals, competitive age groupers and the novice. I hope you recognize that your body is unique, special and beautiful. Please love your body and treasure everything it allows you to do on a daily basis. Never bash your body – especially when you expect it to be incredible when you train it to perform for race day.

Warm Healthy Soup- Mushroom Quinoa Soup

Mushroom Quinoa Soup


1 tablespoon unsalted butter

1 medium onion, chopped

2 medium carrots, peeled and cut into 1/4″

3 cloves garlic

16 ounces sliced mushrooms

1/2 teaspoon salt

1/2 teaspoon fresh thyme, chopped

1/3 cup sherry

3/4 cup of quinoa

1 bay leaf

5 cups of vegetable broth

Although I used a Pressure Cooker to make my Soup, you may cook on stove-top or crock pot for altered use. Enjoy this easy, heart-healthy recipe!

  • Use butter or olive oil to sauté onion, about 1 to 2 minutes, until onions start to soften.

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  • Stir in carrots and sauté vegetables for 4 minutes, until vegetables are soft and lightly golden.

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  • Stir in garlic, mushrooms, salt, and thyme. Sauté for about 5 minutes.

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  • Add Sherry to pot and cook until liquid is evaporated.


  • Add Quinoa, bay leaf, and vegetable broth to the pot. Simmer or cook in Pressure Cooker on High for 10 minutes.

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*Recipe courtesy of Cuisinart,  altered.