Christ the Redeemer drill... #Rio #☀️#🇧🇷 @francescahalsall @georgiabdavies

A video posted by James Gibson MBE (@__jamesgibson__) on Jul 19, 2016 at 7:57am PDT

Four Frozen Protein Smoothies That Make Perfect Post-Workout Popsicles

The days of hot, sweaty workouts are upon us. It’s time to upgrade your after-exercise snack from a boring protein bar and a swig of lukewarm water to one of these refreshing protein popsicles. The formula is simple: blend, freeze, enjoy. Any liquid can be frozen into popsicle form, but protein smoothies are perfect for after a workout. Eating protein within an hour after exercising may help youbuild more muscle in the long run. Meanwhile, carbohydrates from sugar or starchy foods help to replenish glycogen in your muscles. That’s not a big deal after a short workout, but it can help you recover after a really taxing one. http://vitals.lifehacker.com/how-much-prote... Although smoothies can be sugary, adding protein to the fruit keeps them from being too much like candy, and when you make them yourself, you can keep the sugar to a minimum and include whatever healthy ingredients you like. You can meet your post-workout protein and carb requirements with almost any meal or snack, but on a hot day, the popsicle format is nutritious and refreshing. Convinced? Here are some smoothie-sicles to try.

Banana Mango

This is my go-to smoothie recipe, fresh or frozen. Just put the ingredients into a blender and purée until smooth.

• 1 large banana
• 2 cups frozen mango chunks
• 2 heaping scoops of unflavored whey powder
• 1 tsp honey
• 1 cup milk
• 2 cups water
• Cinnamon and ground cardamom to taste

Divide into four servings and freeze. This smoothie also refrigerates well, if you want to keep both your options open. Just put the extra into a jar, and shake before drinking.

Chocolate Coconut

This one comes from from Men’s Fitness. It’s extremely low carb and high fat—but some of you are into that sort of thing. It’s also just two ingredients:

• 2 scoops chocolate protein powder
• 1 can full-fat coconut milk

Blend these together, pour into five popsicle molds, and you’re done. The resulting popsicle is creamy and smooth, if a little bland. The taste will depend a lot on your protein powder, so sample the smoothie before you freeze it and consider adding a little more sweetener or maybe some vanilla extract or spices to punch up the flavor a bit.

Peanut Butter and Jelly

Here’s one for you crafty folks. A peanut butter smoothie gets layered with fruit and juice to make a sweet treat reminiscent of a PB&J sandwich. To be really fancy, you can make it like DailyBurn does, with an extra layer of peanut butter and a sesame seed garnish. We went for the simpler, two-layer option. Here’s what you’ll need:

• ½ cup peanut butter
• 1 cup plain low-fat yogurt
• 1 cup skim milk
• 2 teaspoons honey (they recommend three tablespoons, which seems like a bit much)
• 2 teaspoons vanilla extract
• 1 ½ cups fresh raspberries
• 2 cups juice

Blend everything except the fruit and juice together, and fill eight popsicle molds half-full. Let them freeze for an hour. Then, top off each pop with a few raspberries and some of the juice. DailyBurn calls for unsweetened raspberry juice, but we used strawberry lemonade. The extra work pays off: this popsicle is creamy in the peanut butter layer (with a little tang from the yogurt) and tart and sweet in the “jelly.”

Or Build Your Own

You’re probably catching on to the theme: Make any smoothie, then freeze it. To bring your wildest popsicle dreams to life, check out this smoothie formula infographic. In short, you choose a liquid, scoop in your favorite protein powder(or another protein source, like yogurt), and then add fruits and vegetables. Most smoothies will benefit from a little bit of sweetener, so taste a spoonful and see what you think. To find the nutrition content of your creation, use a recipe analyzer like the one at CalorieCount.com. http://vitals.lifehacker.com/a-graphical-gu...

The Logistics

To freeze a smoothie without any special equipment, grab a paper or plastic cup, fill it about halfway, and add a stick. A chopstick snapped in half will do the trick, or try a plastic fork or spoon. Thicker smoothies (like our banana-mango recipe) will hold the stick upright while it freezes. If you’re going to be doing this on the regular, it may be wise to invest in a set of popsicle molds like these reusable ones that’ll set you back about ten bucks. With either a store-bought or home-kludged popsicle mold, don’t forget that it’s easiest to remove the frozen treat if you run the outside of the cup or mold under warm water. http://smile.amazon.com/Popsicle-Tuppe...

Popsicle Molds Ice Pop Maker Tupperware Quality 6 Pieces BPA…

  While your home freezer is obviously the best place to store popsicles, a well-packed cooler may be able to keep frozen treats cold in your car while you run or hike or work out far from home. If you’re training with a group, an ice chest filled with popsicles will make you an instant team favorite. Slurp and enjoy. Blender photo by Daniel Lee. All other photos by us.

2015 Senior Champs Psych Sheet

Psych Sheet for the Ohio Senior Championships is posted below:

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Senior Meet Timeline

Timeline for the Senior Meet (November 20-22 - Oxford, OH):

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Please plan to bring homework and get caught up. You will have PLENTY of time between prelims and finals (especially Friday).

Saying Good Luck, not Goodbye!

Send-off to our graduates!  <---click

Senior & Junior Practice Begins

Practice for Jr / Sr will begin this Tuesday and Thursday, August 18 at the outdoor Powell pool – 4:00-6:15.

Additional practices will be announced this week as they are added to the schedule.

The pool is located on Adventure Park Dr.  If you’ve not been to the pool, it’s very easy to find (just ask Stephen, Logan, JerB, or Erin).  The easiest thing to tell you is it’s 3 blocks North of Jeni’s Splendid Ice Creams just off of Liberty Street.

From the South:  315 N to Hard Rd, then RIGHT on Smoky Row (which turns into Liberty Street).  2 miles on this road to the center of Powell – Jenni’s will be on the right – 3 blocks more and a LEFT turn on Adventure Park Dr.

You can also stay on 315 to Rt. 750 – LEFT and head into Powell.  Turn RIGHT at Jenni’s and 3 blocks North, take a left on Adventure Park Dr.

From the North:  Head to Jenni’s then go 3 blocks north on Liberty St. to Adventure Park Dr.

Dry-land is first from 4:00-4:45.  We realize some of you will be a few minutes late due to school schedules.  Please do not rush!  We will swim from 4:45-6:15.

Don’t forget your equipment!

Junior / Senior Practice Resumes

Welcome Back!

We're excited to get back to training and preparing for a great summer season! The practice schedule has moved to a different calendar (check the team website) and all times are listed there. We have a great spring schedule this year that will help everyone stay on top of homework and other activities as the school year winds down. (Hard to believe we survived the winter and another year).

Many of our Seniors are, well...SENIORS. I'm sure you're trying to decide whether you're going to swim this season or not. I would encourage each of you to participate at some level. Part of that is me being selfish since I just can't imagine going to the pool and seeing all of you! (I can't believe I admitted that in writing - bring it up and I'll find a way to torture you).

Here's the schedule for Week #1:

Wednesday: 4 - 6:30 p.m.
Thursday:     6 - 8:30 p.m.
Friday:         OFF
Saturday:      7 - 10 a.m.

We will be doing a great deal of dry-land so please bring clothes and appropriate shoes! Don't forget, you're always welcome to bring a friend along to give it a try.

(Juniors - I promise I will get a new "logo" that includes you once I get home to my computer!).