Monday Motivation

Monday Motivation, 10/1/12

Welcome to October Bearcats! The glorious season of fall is upon us, and the weather brings with it sickness and mucus! So stay healthy, drink lots of fluids, and get plenty of rest!

I know that this Monday's Motivation is going out on Tuesday, but that's okay! I would like to start this motivational message with this: Monday night's practice was one of the greats. As a coach, I dream of those kind of practices. Everyone was pushing themselves, and they attacked the base set with reckless abandon. I encourage you guys to ALWAYS attack your turns like you did yesterday! Dryland was amazing! I am so proud of all you guys. Through all the cramps and the pain, you guys pushed through, and that is how it's done. The greatest swimmers push themselves to make each motion their body makes in the water the best. Every stroke you take, you should be thinking about it. You should think about how to make each stroke, each turn, and each lap, better than the last. Even if it hurts, DO IT. Create good habits now. Are you willing to go through a few practices being uncomfortable, if it means you succeed in accomplishing your goals in the end? The answer is a resounding YES! If you know you're doing something wrong, FIX IT! Swimming is not just exercise for the body, it is exercise for the brain.

So answer me this: Do you want to leave practice thinking, "I could have done better," or would you like to leave practice thinking, "THAT WAS FREAKING AWESOME!" ?? It is a mental game we all play. You decide how the practice is going to go, and then it is up to you to follow through. Don't expect others to always push you, or always be positive for you. You have to make that change. Yesterday I saw amazingness. Awesomeness. It was inspirational. Carry that with you! Let it motivate you! You are all smart athletes. You are all stronger than you think.

So in conclusion, watch this video, and be inspired: http://www.youtube.com/watch?v=yX39J_YyKbs&feature=related

YOU ARE ALL CHAMPIONS. Go forth and act like champions! When your body gets tired, let your heart and your mind carry you through! You are strong. You are champions.

Looking forward to practice,

-Steve

Fighting Disease

How well I remember those first couple weeks of college. Everything was new, everything was grand, and I felt so old and so green at the same time. Until I went a little green under the gills. Yes, inevitably everyone gets sick at least once during the fall semester. With so many people sharing one roof, the same air, the same dorms, it will happen. Germs are everywhere, you just need to give your immune system time to catch up.

So instead of not bothering to wash your hands, and going straight for the Coca Cola dispenser at the cafeteria, take some time and wash your hands, and drink plenty of water. By fueling yourself with plenty of healthy fluids, and less sugars, you are more likely to stay healthy. I am a huge advocate of "The Fluid Flush," where you simply 'drown' the symptoms in water, orange juice, and healthy habits. So if you are worried about getting sick during the first few weeks of the semester, and miss out on all the club functions, sports practices, and wild parties, take some tips: Get into a healthy lifestyle, and create good habits. Here is a list of healthy practices, and if you follow these, I guarantee you will be steering clear of the stuffy-nose-sore-throat-sneezing-aching-headache-gunky feelings that follow every new class of freshmen.

1. Drink fluids: keep a water bottle handy, and wash it every few days. 

2. Wash your hands, lathering for 20 seconds, immediately after you flush.

3. Avoid touching your eyes, nose, and mouth unless necessary.

4. EXERCISE!!! It helps take care of stress, builds up your body's immune system, gives you energy, and it makes you feel better :)

5. Along with that, walk around a lot. Walking is a wonderful exercise that stimulates the senses. 

6. Eat healthy: a balanced diet is key. Eat balanced portions of greens, vitamins, proteins, starches, and carbohydrates. 

7. Get out into the fresh air as much as possible! 

8. Get your sleep! Got to bed on time, and get yourself up at a decent hour. 

9. Keep your work-load stress-free by making good study habits. 

10. Simply stay away from people who you know are sick. 

Take these tips to heart, put them in practice, and you are well on your way to a healthy lifestyle, and a good way of fending off sickness. Final thought for the day, stay happy! 

What is Necessary?

Why was this so necessary again? I was looking through a box of stuff I had brought from home to my wife and I's one bedroom apartment. It was a giant, bulky, awkward to carry paint holder (ideally used for artists who need a handy place to store their numerous bottles of paint. While I do not consider myself a starving artist, if one was looking in on us from the outside, you might call us that. Koah and I are both crafters, and love everything having to do with art and design. We are doing our very best to make our second floor one bedroom as stylish and cozy a nest as ever you saw, but now I am struggling with a couple of items that I just don't see using anytime soon. I brought a Nerf gun for heavens sake. When did Nerf guns become necessary  items? I will tell you: never. 

What is truly valuable to you? Better question: How do you figure out what is really valuable to you? One day, all our worldly possessions will be meaningless. So why do we cling to them now? We box up and store all our items till TLC comes to our house wanting to make another 'Hoarders' episode out of our lives. We cling to them because we think they give us meaning. That we are defined by our possessions. Our possessions do not define us, they bind us. It is our actions that define who we are. Our actions are dictated by our beliefs and our thoughts. So when I get home and look at that box of what I thought were "necessary" items, I will go against my nature and try to rid myself of these chains. 

Where am I going with this? Well, what ties you down? What makes you not want to do something? Too often I hear athletes complain about worries or small things that go on in their daily lives, and how it affects their performance during practice, or even a meet. The fact is, you need to let go of those worries. Save them for a time when you need them. Are those worries necessary right now? And when I say right now, I mean here at practice? No, they are not. Save them for after practice when you have time to focus on fixing them. Don't let outside thoughts cloud your mind in the pool. Same goes for your life out of the pool. When you are living your life, going about your daily business, moving boxes from the closet and opening them up to find blankets or Nerf guns you forgot you had, think about what is really necessary for you to continue to live your life to the best of your ability. What you own does not define you. Your actions define you. Go out there and be great! 

Getting Back on the Horse

Another school year begins...
Tomorrow I am moving up to Pennsylvania with my new wife, into my new apartment, to start my old job at Saint Vincent College. I am excited to get started with practices, but I know those are a little bit further away. My prayer right now is that they are coming back to the team in somewhat good shape, but I need to remember that not everyone takes swimming quite as seriously as I do.
Admitting time: I haven't swam in weeks. I know, I know, I feel terrible for it. I am not a great coach for encouraging my kids to do something that I haven't done in who knows how long. I strive to set a great example for the kids I coach, and it really bums me out that I haven't put a foot in the water in weeks, but I have been busy. So how exactly does one get back into the best shape of their life? I am lucky. I am young, and still have a decent body build. So in essence, I have the tools to work with, but not the ambition. Is it because my dreams and goals have altered slightly? I suppose so. But I still have one dream that has been steady: to continue to compete as a swimmer. But now that I don't even smell like chlorine anymore, how am I supposed to do that?
Well the answer is simple: GET BACK ON THE HORSE AND DON'T LET GO. Dedication and determination are key points here. If I want to get in shape, I need to get my butt to the pool and dedicate myself to my goals and dreams. Each day is a new challenge, and new opportunity for the future. I am the only one who can reach out and grab those dreams.
So tomorrow, with a new school year in sight, and new horizons on the move, I am an explorer embarking onto an old and familiar frontier. My tools are a bit rusty, but with some polish, spit, grit, and hard work, things can be done.
The human body loves routine. There is a new commercial for some arthritis medicine that says "A body in motion tends to stay in motion." That simple phrase has been rattling around in my brain for weeks now. I have lost my motion. Top athletes don't ever stop. They have set up a routine that they follow, and they have habits that they keep to. I have created new habits that aren't exactly good ones. But they are not old habits, so hopefully they won't die hard. I want to get my body back into motion, and keep it in motion for as long as I can. I have had a summer of beginnings, and I look forward to another one. It is time to get back on the horse and keep riding. Keep pressing onward.
So that is my encouragement for the day. Get on the horse, and press on. There are new discoveries to be made.

Pain Is Temporary

So guys, we have a meet tomorrow!

Now if you immediately think "Holy crap, that's just one more thing to pile on top of all this hard work we're doing," or "I'm not going to swim well because I am so sore and tired, so I'm just not going to try at all," or "This f-----g sucks," then I want you to turn your brain off and listen for a few minutes.

How tired are you going to be on Sunday at PAC's? The last day of an intense three-day meet? You are going to be very tired. Why? Because you have not only trained your ass off for months, but you are also giving every race your best effort, to the point where you don't think you can climb out of the pool afterward. You are all going to be champions, with winning attitudes, and the knowledge that you did your best. This week, you guys have trained hard, and broken down a lot of muscle. THAT'S GREAT! When you break your muscles down during a hard workout, then go eat (and I mean EAT), stretch, and sleep, you are preparing your body for those three days up at Grove City. It is times like these when true champions are defined. Who will rise to the occasion? You are all very hard workers. You are ALL working hard. So enough complaining. Yes, you're going to be sore. Pain is temporary. Winter training does not last forever, so why complain about it? Work hard, have the right attitude, and it will fly by! Before you know it, we will be tapering, and practices will be getting easier and easier. So leave your negative attitude at the door tomorrow, and put on your game face.

Let me tell you a story:

Last year, for my team's winter training, we spent the entire of a Friday morning traveling. Friday night, we had our first winter training practice. Saturday morning we had our second. Saturday night we had our third. Each practice we were in the pool for close to three hours, averaging about 8000 yards per practice. And I was middle-distance. Right from the first practice of winter training I had started giving everything I had. That third practice in a row, with about 45 minutes left, my arms and legs gave out on me. I mean literally, gave out on me. I looked like one of those 70 year old men who swim laps, breathing every stroke, moving at a snail's pace, every lifeguard's worst nightmare. Everyone in the pool was passing me. That was the lowest point I had ever been training-wise. I missed all the intervals for the remaining sets, and just kept going. That's right, I kept going. I will not lie to you guys, I did cry. I was upset because I could not seem to get my arms moving. I was upset that I could fall so low. I had been doing great all of fall, and I couldn't believe this kind of thing could ever happen. When practice finally ended, I couldn't get out of the pool for about five minutes. And then I used the ladder. I NEVER use the ladder. I repeat, I NEVER use the ladder. Attached is the picture of me after that practice. I cried when my friend Brad gave me three Oreos, because I was so f-----g hungry. No words can fully describe how awful I felt.

Later, I had a long talk with my coach. She gave me lots of words of advice, that I am happy to pass on some of it to you guys: "I am so proud of you."

Even in the face of utter defeat, and wanting nothing more to stop, to rest, I didn't. I kept trying, I kept going, I kept swimming. And I'm glad to say, it all paid off. Three months later, I had the best meet of my life. I destroyed all my times, and was more successful than I thought I could ever do. To achieve greatness, you have to work hard. You can never give up. So tomorrow, and for the rest of winter training, I don't want to see anyone give up. When the sets get hard, and your shoulders start to hurt, are you going to give up at the first sign of pain? HELL TO THE NO YOU ARE NOT. Tomorrow you are all going to march into Wash & Jeff and say: "Hi, we're the Bearcats, and we're going to kick your asses. Thanks for having us." We win with class. We don't give up. We don't get negative, because we know it brings down the team. We keep going, and we cheer each other on. We give each other Oreos when we're having bad days.

So in conclusion, stay positive, never, ever, ever give up, and be a team.

I am so proud of you guys. Keep up the good work.

GO BEARCATS!!!

 

-Steve

Eating Right: Fueling your body!

Another motivational email: 

Good afternoon Bearcats!

As Conferences approach, and taper gets under-way, it is important to keep your body in top, physical condition. So that means: Eat, sleep, and follow the workout regimen.

Here is a great article about swimming nutrition for you guys to read (and yes, I want you guys to read it): http://www.hocoaquatics.org/files/Fueling_Swimmers.pdf

And here is the list of the top 30 foods for swimmers to eat: http://www.nbswim.org/winbsc/__doc__/145825_4_top%2030%20foods.pdf

I want you guys to eat balanced meals, so here is a diagram of what you should be eating at mealtime: http://www.motleyhealth.com/wp-content/uploads/2010/12/eatwellplatelarge2.jpg

I like to say, eat the rainbow! Make sure your plate has lots of bright colors (NOT artificial coloring). Now, I know that as swimmers we think we can go ahead and eat as much as we want because we will burn it off anyway. While that is somewhat true, we have to be smart about it. You have to eat the right stuff. If you go to the caf after practice and down five donuts because you think "Oh, I have earned this!" You are thinking wrong. You are destroying the good work your body has just done in the pool. Your body needs the right kind of fuel. Go ahead and eat plenty, but eat plenty of the right stuff.

This means, until PAC's are over, follow these simple rules: Eat the rainbow (at every meal, eat a balanced diet with plenty of the right foods), cut out all excess foods (instead of grabbing three cheeseburgers, grab one cheeseburger, a salad, and some pasta/bread [this means you Andy]), and finally, NO MORE SODA. The approved list of liquids: water, Gatorade, water, milk, water, chocolate milk, water, orange juice, water, and other various fruit juices that are LOW in sugar. Oh yes, and water. Notice I did not say: coffee, energy drinks, or other carbonated liquids. Your body is a temple. Keep it clean.

If you guys have any questions about healthy eating, just ask! Even better, keep each other accountable! You guys are a team. Look out for each other. Nobody wants to fail, so keep encouraging one another! You are champions. Live like champions!

In conclusion, I am not calling any of you fat, because none of you are. You know that. I am giving you guys an easy way you can build up energy, and live healthy lifestyles.

STAY STRONG! SWIM FAST! ENCOURAGE ONE ANOTHER!

Stephen Clendenin

The Power of the Mind: Staying Mentally Strong

This is one of a series of emails I send to my team. These are meant to motivate swimmers and athletes alike. Enjoy! 

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"In training everyone focuses on 90% physical and 10% mental, but in the races its 90% mental - because there's very little that separates us physically at the elite level". - Elka Graham.

We are elite. We have been training for months at a level that few people are at. But we can always get better. We can always become stronger. We just need to believe that we can.

This week's motivation is all about mentality. We are very physically strong, and we will continue to work on that. But we definitely need to be stronger mentally. And that starts with you. You have to believe in yourself that you can do it. At every single dual meet this year, I had at least one of you come up to me and tell me why some race was not going to end well, AND YOU HADN'T EVEN SWUM THE RACE YET. How can you know what you are going to swim before you get in the water? None of you are psychic, that is for certain. So it must be your mindset. You are nervous, you have a little ache here and there, and you worry too much. You don't trust yourself to swim fast. You don't trust your training, and so you don't believe that you are going to have a fast swim.

So how do we get past that? First, it starts with the desire. The desire to get faster, the desire to be the best you can be. You have to feed that desire, and keep telling yourself that YOU WANT THIS. You want to win, you want to swim your best time, whatever you want to do you have to mentally say to yourself every day: "I want this. I want this more than I want to breathe. So I am going to go for it, and no one, especially not myself, is going to stop me. I can do this. I have not been training for months to let my stupid brain get in my way." Most swimmers are able to swim personal bests at any meet they go to. ANY MEET. Now if you immediately think "Oh that's not me," WELL OF COURSE NOT IF YOU ARE THINKING LIKE THAT!!! You have to believe in yourself. Start with that desire, and know that you have what it takes to fuel that desire, and achieve it. So now, you have to go out and chase that dream. Let the desire fuel you. Every practice, every meet, believe in yourself, that what you are doing is helping you to become a better swimmer.

So don't look for excuses about why you can't swim fast. You can always swim fast. Even if, "my shoulder hurts," or "my back hurts," or "I didn't get enough sleep last night," you can swim fast. Tomorrow is another 6am practice people. This is an opportunity: you can either be negative, whine about everything and how you're SOOO TIIRRED... :'( .......

OR YOU CAN RISE UP AND SAY "I AM BETTER THAN THIS. I DID NOT GET UP AT 6AM TO BE A QUITTER. I GOT UP AT 6AM BECAUSE I AM NOT A QUITTER. I WANT TO GET BETTER. I WANT TO GET STRONGER, AND HERE IS AN OPPORTUNITY FOR ME TO DO JUST THAT." If everyone came into practice with that mentality, you all would be unstoppable.

Our minds are the masters of our bodies. We all know how to swim fast. I've seen you all do it many times. You just need to break down those mental blocks, and focus on what's important to yo, and pursue it with all your might, your strength, and your passion. Be mentally strong. Don't let bad circumstances, negative thoughts, or other people's negative thoughts, stop you from succeeding! And if any of you are thinking a single negative thought at this second, after reading all this email, then give yourself a bit 'ole mental slap in the face, and tell yourself to buck up. Don't let those thoughts bring you down for one second. You are all strong, passionate, tough, gifted people. The only person that tells you otherwise is yourself. Give yourself another mental slap in the face and focus. 

 

So here are some more tips on how you can become mentally stronger:

For races: visualization. Take some time and think about your ideal race. What will your turns be like? What will your start be like? How fast will you be going? Think of every detail possible, and visualize yourself swimming that perfect race. Do that once, or even twice a day. That way, when you get to Conferences, it will be like you have already swum that race, and you just have to swim that same race.

For every day life: Believe in yourself. Stop making excuses. Look for the positive. It is everywhere if you take the time and look for it. Often-times we focus on the negative because it's seems so big, like when you've pulled a muscle, or have a HUGE paper to write and you don't want to. The positive will always out-weigh the negative if you look for it. Think instead about: how wonderful it will feel to get the paper finished, how nice it is to sit, stretch, put some ice and heat on that muscle, and focus on relaxation. How great it is that all this is making you a stronger person. Pain is temporary. That positive mentality can last longer, make you stronger, and help you out of many rough times.

And finally, SMILE MORE!!! Put out some good vibes, make positive thinking a habit. Your brain is the master of your body, and if your mind is happy, your body will be happy.

So team, from now until Conferences, STAY FOCUSED!!! Focused on your goals, on your races, on staying positive, and on being mentally strong. If any of you have any questions, or want some more tips on how to make staying mentally strong a habit, talk to me. I would love to listen and help out.

And finally, a video: http://www.youtube.com/watch?v=ZlBEqVBN02A

A friend of mine who's a body builder showed me this one. Arnold has some good stuff to say, so listen and pay attention. Also pay attention to what they eat: do you see soda (pop)? do you see cheeseburgers or lucky charms?? No, you don't. Fuel your body right guys! Fuel your mind, fuel your body.

 

GO BEARCATS!!!

 

Stephen Clendenin