Squad Goals

Photo Credit @24_portrait

Photo Credit @24_portrait

Win matching AMANZI Swim Caps for you and your team mates! Simply head on over to our Instagram page @amanziswim and:
1.    Mention your name and your club members in the comments section.
2.    Tell us what club you belong to!
Winners will be drawn daily from 7th October to the 10th October and announced via our daily Instagram post.
Winners will receive a set of AMANZI Swim Caps for each member in their squad or club*.

Good luck AMANZI Girls! xx

*A maximum of 20 swim caps will be issued per winner

Behind the Goggles

Welcome Jess Lloyd

Please welcome our newest AMANZI Girl, Olympic swimmer, Jessica Lloyd!

At only 16 years old, Jessica qualified for the 2012 London Olympics, making her the youngest member on the Great Britain Olympic team. Even at her first Olympics, Jess only narrowly missed out on a medal, when her relay team finished 5th in the 4x100m freestyle relay.

She then backed up her impressive performance in London, qualifying for the 2014 Glasgow Commonwealth Games. Having learnt from her experiences at the London Olympics, Jess came home with two medals, silver in the 4x100m Freestyle relay and bronze in the 4x200m Freestyle relay.

Now with less than a year to go until the 2016 Olympics in Rio, Jess is ready to race and hoping to qualify for the 100m Freestyle to continue on her path towards one day becoming world champion.

We hope to be cheering you on at Rio next year and every step along the way!

Diving into October

Jade in AMANZI Bluebelle

I love to train, I never want to miss a session and it has been no different this month. Oh wait yes it has – it has been even better, as I had an awesome range of swimmers to train in!

With our coach overseas we have had the privilege of training with NSWIS Head Coach and Australian National Coach, Chava Sabrino and his squad. Extra incentive to work hard when you are training right alongside your idols.

Our only planned competition this month was an interclub at SOPAC. I competed in my first Junior B competition of the season on the 1m springboard, finishing 1st, as well as gaining a national qualifying score for next year’s nationals. We are now all working hard in preparation for Pacific Schools Games in Adelaide in November.

This month, I was excited to receive a couple of surprise emails regarding awards. Firstly, I am a recipient of the Local Champions Sporting Grant/Award that I will be receiving next month from Fiona Scott (local MP). Secondly from the CEO of Diving NSW to say that I, along with my NSWIS teammate Ben, had been nominated for an award by the Old Swimmers Union of NSW. So I look forward to attending both these presentations, along with the Diving NSW presentation awards night in the coming weeks.

Until next month,

Jade xx

Welcome to the team Vendula!

Welcome Vendula!

Double Olympian and 8 times national triathlon champion, Vendula Frintova, is the newest member of the AMANZI Girls team and our first athlete from the Czech Republic.  Vendula started in swimming when she was a teenager, but wanting to mix it up, she added cycling and running. From there she fell in love with the sport and has been competing in triathlon for over a decade now.

In 2002, she began competing in the European World Cup series and the following year joined the ITU series, competing on a world scale. Her triathlon career continued to skyrocket from here with many more impressive titles under her belt, including qualifying for the 2008 Beijing Olympics and becoming the first woman from the Czech Republic to win an ITU World Cup event at the 2010 Mooloolaba Triathlon.

At Vendula’s Olympic debut at the Beijing Olympics she finished a respectable 23rd place. However, 4 years later at the London 2012 Olympics, Vendula improved upon her previous Olympic performance, finishing 15th. Now, with less than a year to go before Rio 2016, she is hoping to improve upon this placing once again.

We can’t wait to follow Vendula on her Road to Rio!

The Plateau: How to Power through a Rut

Power on

Photo credit – Courtney Home


Anyone who has ever trained has experienced the frustration of hitting a plateau. No matter how hard you work, what you eat, how long you sleep, what God you pray to, your time remains stagnant, mocking all of your efforts. The first thing to know is that you are not alone in this experience, and it is in fact, a completely normal thing to run (or swim) into.

Once you’ve gotten past the point of feeling sorry for yourself, it is time to try different methods to get past the plateau. Maybe the first, second or third approach won’t work, but if you continue to try, your efforts are bound to pay off.  Here are a couple of different ways you can work towards improving your time when regular training just doesn’t seem to be cutting it anymore.

1.  Address your Technique

Running, swimming and any sport all have an infinite amount of ways to improve technique. It is a constant process to try to analyse and improve the stroke, stride or whatever else that may be involved. Take the time to really analyse how your body is working when you are training for the sport. It can be invaluable to get an outside opinion on exactly what you may be doing wrong. Or you can have someone record you while you are training, so that you can actually see what you’re doing. Once you have identified what may be the problem, consistently work towards eliminating that bad habit. It is difficult to train our bodies to do something that we are familiar with differently, but the payoff for improving technique can be enormous.

2. Take a Break

For some athletes, the idea of taking a break seems unimaginable. Training day in and day out becomes so ingrained into daily life, that it would seem really odd to have a day of complete rest. Sometimes it can be good to take a day, a week or even a month off of training to let the body and mind take a rest. When you return you may just have the enthusiasm needed to finally get out of that rut you’ve been stuck in for so long.

3.  Embrace the Elements 

The temperature and weather outside have an enormous impact on the way we perform. Not only does the weather impact the muscles, joints and mind, but for outdoor sports, we obviously dress completely differently. Allow for the differences in weather to influence your time in whatever way that they will. When spring rolls around most athletes experience a boost in performance and energy as the warm weather finally graces us with its presence.

4. Remember your Love for the Sport

Remember that it wasn’t a finishing time that got you inspired to start your activity of choice. Try to get back to the root of whatever it is that makes you passionate about you do. When you are feeling frustrated with lack of improvement, just return to the sheer joy that the sport gives you. Ultimately enjoyment is what the name of the game is supposed to be all about –  the competition, teams and training are all just icing on the cake.

Say Hello to our newest AMANZI Girl, Jade

A warm welcome to the newest member of the AMANZI team, New South Wales junior diver, Jade Sweeney. At just 13 years old, Jade already has her sights set on representing Australia at the Commonwealth or Olympic Games.

Jade who has stood out for her talent at such a young age was selected for the NSWIS emerging talent program in 2012. Since then, Jade has continued to excel, winning medals at the Australian Elite Junior Championships and international competitions. Most recently, Jade was nominated for the NewsLocal Junior Sports Star award.

Jade often dives alongside fellow AMANZI Girl, Kennedy Cooper, in synchronised diving competitions. Last year the AMANZI Girls duo came first at the Singapore Diving Nationals Championships in synchronised diving.

AMANZI Diving Duo

Photo credit – Kennedy Cooper

Welcome to the team Jade!

Read the full article here.

Skincare Tips for Swimmers

AMANZI Girl Brooke in Nefertari

Keep your skin glowing like our gorgeous AMANZI Girl, Brooke


You may feel like you are half fish when it comes to loving the water, but your skin is telling a different story. It is very important to take care of your skin in and out of the water not only for superficial reasons, but because damaged skin really can prove detrimental to your health. The following skincare tips are for all our swimmers out there who want to make sure they can maintain their fishy lifestyle without damaging their skin.

  1. Sunscreen

If you are swimming outdoors it is imperative that you apply sunscreen to protect your skin from the sun. You know all those sunscreens that promise you they won’t come off with sweat or water- they are lying. Make sure to reapply regularly to ensure the effectiveness of the sunscreen. Also, use a sunscreen that doesn’t have dangerous chemicals in it that can cause cancer rather than prevent it.

  1. Stay Hydrated

Dry skin is much more susceptible to damage from chlorine and other elements than hydrated skin. Make sure that you drink plenty of fluids to keep your skin hydrated. Not to mention, swimmers should be drinking lots of waters anyway!

  1. Chlorine-resistant Swimwear

Swimwear that uses chlorine-resistant fabric will ensure your swimwear doesn’t absorb chlorine then continually rub it against your skin. As a bonus, swimwear built with chlorine-resistant fabric lasts longer. You need look no further than the AMANZI website for chlorine-resistant swimwear, because all of our swimwear is made with chlorine-resistant fabric.

  1. Rinse Swimwear

Rinse your swimwear immediately after every swim session. This will help eliminate any chlorine it may have absorbed during your training session. Besides you also want to get off any dirt or sweat that may have gotten on the swimwear while you were working hard in the pool!

  1. Shower after every Swim Session

Thoroughly wash your skin after every training session. When you use soap and water in a shower it helps ensure that chlorine doesn’t become bound to the skin.

  1. Treat Sensitive Areas

If your skin gets irritation, chaffing or a rash from swimming, make sure to treat the affected area. Putting Vaseline or Paw Paw cream on irritated areas before you swim can help prevent further irritation. Hydrocortisone is great for treating your skin after swim practice to relieve irritation, itching or burning.

  1. Consider Special Lotions

There are many lotions on the market to help treat skin that gets irritated from chlorine. You apply these lotions before you go into the pool to help neutralise the chlorine that comes in contact with your skin.

  1. Moisturise

Constant contact with water takes away our skin’s natural oils. Us swimmers shower, swim, shower, swim, shower, swim, and our skin would beg us to stop it if it had a voice. To help your skin stay hydrated, regularly moisturise after every shower, before bed and throughout the day

Learn to Love the Winter Season

Dive in.. in your uggs

Photo credit  – Laura Dennis

As winter settles in for Australia and the rest of the Southern hemisphere, a lot of ladies who prefer to be outdoors for recreation and their sport may be dreading the months ahead. Yet there is no real way of getting around winter unless perhaps you have the capacity to escape to the Northern hemisphere this time of year, like our AMANZI Girls Penny Hayes and Laura Dennis are doing. But for most of us, that is not an option, or at least not an immediate one. In the meantime, it behooves a lady to learn to embrace the chilly season.

So how does one learn to love the winter? Well, we can’t say with a 100% certainty we at AMANZI have mastered this skill of loving all the seasons equally, but we do have some useful tools that may help you loathe winter a wee bit less.

1. Dress Warmly

If you are one of those people who just hates the cold, then it is time to step up your layering game. When you wear an excessive amount of layers it can make it feel a lot warmer outside, so that you can comfortably go around without shivering too much. Invest in clothes that’ll help you feel warm and comfy during the winter season.

2. Spend Lots Of Time At The Pool

Indoor pools are around the same temperature year round. It is always a lovely feeling to walk into a warm pool area when it is miserable out. This is especially true if you can find a pool in the area that is heated to a nice and warm temperature. This whole winter thing seems like the perfect excuse to spend more time with your AMANZI swimwear in the pool to train if you ask us!

3. … But Dry Off Thoroughly After Each Swim Session

Make sure you have a showering and drying off routine after every session at the pool. A steaming, hot shower and a hair dryer will do wonders to reduce the amount of misery you experience when you go to face the elements outdoors after a hard training session at the pool.

4. Don’t Let It Stop You From Going Outside

When you don’t spend any time outdoors during the winter, it can be difficult to acclimate to the chillier weather. Unless the temperatures are extremely low or there is severe weather warnings, there is no reason to always stay inside. So suck it up and venture outdoors! You may be surprised how quickly your body gets used to the chilly weather when you give it some time to do so.

5. Adjust Your Training Appropriately

Our bodies function differently during the winter. Joints and muscles become stiffer, and the body needs to work harder to stay warm. Adjust your training routine and expectation to the match the season to avoid injury and optimize results. If at all possible work with a coach or trainer to see exactly what you should be doing to adjust your training regimen to the winter season.

Acai Bowl Bliss

Acai bowl

Acai is a delicious tropical fruit which is all the buzz lately in the health and nutritional world. The sweet tasting and healthy nature of this purple and delicious fruit makes it a great option for those looking to enhance their diets with nutritional foods. Acai fruit is known to promote healthy skin, aid weight loss, improve cardiovascular health, reduce cancer risk and increase cell health. All in all it packs a strong punch of vitamins, antioxidants and minerals making it well-worth incorporating into your diet.

So you may be wondering, what is an “acai bowl” anyways?. When I first heard about it I imagined myself building a bowl out of tiny berries, but it actually isn’t a berry mosaic. An acai bowl is simply a blend of acai served in a bowl. You add into it your favorite toppings. The result is a thick and creamy ice cream like experience, but it is actually really great for you. If you are looking for a chilly treat this is a great way to satiate the sweet tooth without breaking your diet.

Acai bowls do require some clean up and prep, so this is more of a recipe to make when you have time to cook up a treat in the kitchen. But we can promise the work is worth it! Without further ado, let’s get onto those acai bowl instructions as promised.

How To Make an Acai Bowl

1. Start with an Acai smoothie

Whatever method you prefer to make an acai smoothie, go ahead and do so. You can buy smoothie packs or use the actual acai root to make a smoothie. For the purpose of speed, we recommend just using the smoothie packs to hurry up the process. For the smoothie you can add in your favorite ingredients to smoothies like bananas, coconut milk, yogurt, chia seeds, or whatever you want to enhance the flavour.

2. Get the perfect frosty texture
Either add more liquid or more substances to thicken or thin the smoothie’s texture. You want it to be thick enough to eat with a spoon! To thicken it you can add bananas or yogurt, and make sure not to overdo it with any of the liquids that you add to the smoothie. Make sure to add in ice or frozen berries to make it an extra refreshing treat!

3. Put It In A Bowl

Once the acai is thick enough, you’ll want to spoon it out into a bowl. You can put it into a cold bowl to help slow the melting process of the acai smoothing and add cold ingredients at the bottom to reduce the amount of surface area of the smoothie that is exposed to warmer temperatures. Pro Tip: You want to have you toppings ready before this process, so that your acai bowl doesn’t melt while you’re getting your topping ready.

4. Add your toppings

Finally you can add on all the toppings you want to personalize your acai bowl. Add on nuts, coconut flakes, chocolate, fruit, peanut butter or whatever may strike your fancy. Get creative! Try to add on something crunchy to add some nice texture into your acai bowl. It is like an ice-cream sundae without any of the guilt!



Bronze for Brooke Langereis at the Challenge Taiwan Half

Brooke Langereis pre-race

We arrived in Taiwan early on the 22nd of April, with the race being on the 25th. So I had a good 3 days to familiarise myself with my surroundings. It was fantastic to go into a race without any niggles, or injuries wavering around in my head. My goal for this race was to get out of the water first, hold over 35km/hr on the 90km bike and stay near the front, and just hold on for dear life in the run so no one would catch me. And of course to finish and HAVE FUN! I did just this.

The swim was combined with the pro men, but these men where a level above that I have seen swim, so it was I just off the back of them. I managed to exit 1st with Eva, just on my toes. A quick transition and onto the bike saw me still in 1st. On the bike there was a head wind out, and Eva attacked at the start. I slowly caught her at the turn around (45km), where I stayed in the lead. However at 15km to go she bombed past me, but I knew that I had to stick to my own plan in order to run the 21km.

It started to get real warm at the start of the run, this is where I was caught by Katherine, just after 2km off the bike. We ran together for the first 7km and she then dropped me. On the final 4km of the run course all us pros where taken the wrong way, which made my 21km run a 22km thankfully it wasn’t longer because I saw the age groupers from the shorter race going the right way to the finish line.

To see the finish line, where my fiancé was calling me over the line, my old boss, who was my friend before my boss, where there to congratulate me and encouraged me to finish strong. I had nothing left, but still had a smile on my face when I finished. I actually did have fun and enjoyed every minute. That distance is a mental game, but you can in no way do it unfit! It will be a few hard months of training and racing before my next half iron man race in November! Love Brooke xx