Do you know your ABCs?

If you want to be healthy, happy and fit, you’ve got to know the ABCs of the vitamin world. From A to K, every vitamin is essential for your well-being. Here’s a quick and easy rundown of everything that your body needs every day.

Vitamin A: Want to get an A+ in health? Up your Vitamin A intake! This essential vitamin is important for your vision, bone growth, proper cell division and cell growth as well as a healthy immune system. You ladies will definitely appreciate the boost that Vitamin A gives to your hair and nail while everyone can appreciate the hydrated skin that it’ll leave you with.

Hungry? Grab a sweet potato! A single sweet potato will provide 500% of your daily recommended intake while ½ a cup of spinach will give you 230%. Looking for a snack? A serving of carrots will give you 185% of your daily vitamin A. Cantaloupes, red peppers and mangoes are also great sources of Vitamin A.

Vitamin B: The Vitamin B complex, made up of eight different vitamins including B1, B2, B3, B5, B6, B7, B9 and B12, works to keep your body healthy and energised. This vitamin family is essential in helping to convert food into fuel. They give your brain a boost too! From improved moods to better memory to reduced migraines, Vitamin B complex will keep every inch of your body at its best.

For a boost of energy and brain power, grab some almonds, red meat, mackerel, trout, salmon, hard boiled eggs, lean pork and mushrooms. They are all excellent sources of Vitamin B and will keep you powered all day long.

Vitamin C: You probably already know how important Vitamin C is to your body. This daily must-have vitamin protects you against immune system deficiencies and cardiovascular disease as well as everyday ailments like the cold and flu. You can get a healthy dose of Vitamin C by eating kale, kiwi, bell peppers, broccoli, berries, tomatoes, papayas and citrus fruits.

Vitamin D: Many of us are deficient in the elusive Vitamin D. Your primary source of vitamin D should be the sun but it’s hard to draw the line for how much is too much. Generally speaking, a person with fair skin should only get 15 minutes of unprotected sun exposure per day. That’ll give you all of the Vitamin D that you need for a day.

You can also get a healthy dose of Vitamin D from oily fish, egg yolks as well as fortified foods such as milk and breakfast cereals.

Vitamin E: As an antioxidant, Vitamin E removes free radicals, which are the unstable compounds that damage your cell structure. In simple terms, getting enough Vitamin E reduces your bad cholesterol and your risk of developing cancer.

You can get your daily recommended intake of Vitamin E by eating dark leafy greens, nuts, seeds, avocados and shellfish.

Vitamin K: Essential vitamins, Vitamin K1 and Vitamin K2, play an important role in helping your blood clot. While deficiencies are rare, it’s still important to make sure that you are getting enough. You can get Vitamin from leafy greens. Vitamin K2 comes from meats, cheeses, and eggs so if you are vegetarian or vegan, it’s important to make sure you are meeting your daily recommended intake.

AMANZI Girl Jenna Forrester

We caught up with AMANZI Girl and junior swimming sensation Jenna Forrester to talk about training, racing, goals and everything in between. Jenna had a very impressive season finishing with 8 medals at the Australian Age National Championships earlier this year. Jenna is now back in the pool training 10 times a week and gearing up for another impressive season. You may recognise her as the current face of AMANZI!

AMANZI Girl Jenna Forrester

How do you set your goals?

I set my goals by thinking about something realistic that I want to achieve and then think about what I can do to achieve this goal.

Favourite place to train and why?

My club pool because I love all my friends at training and the program, coach and facilities are all very good.

Favourite training sessions?

Friday mornings because it is recovery.

What do you do to mentally train yourself?

I try to embrace the pain and only think about my goals and how the pain is worth it.

What weaknesses have you overcome and how?

When I am really tired I try to speed up rather than give up.

What’s your best advice for dealing with mental negativity? How do you get out of your own head?

I try to find positive aspects in the situation and try to motivate myself by saying things like you can do it, almost there and I play mental games to make the session seem shorter and more bearable.

When you go into competition, what’s going through your head?

I think about the process of the race and how much preparation and hard work I have put in to make me feel ready and confident. I get the most nervous in the marshaling room and when the heat before me is called.

Best tip for race day?

Don’t stress out too much and be confident about your race. It is okay to be nervous but not so much that it controls you.

What was the last piece of advice your coach said to you before you competed?

Your back end speed is one of the best our there, remember that. Now go get ‘em.

What is your worst habit?

When I talk I unintentionally use the word “like” a lot.

Who would you say is your biggest fan and why?

My mum because she is as dedicated to the sport as I am and has always got my back.

What are the 5 things you cannot live without?

Chocolate, friends, family, AMANZI (obviously!) and swimming!

What is something about you that many people do not know?

I am of African origin.

Finish this sentence: 10 years from now, I will be…

Still swimming laps and hopefully be an Olympian.

What is your favourite suit from the new collection? 

Bubbleyum One Piece.

Why Are So Many Swimming Records Being Broken?

AMANZI Girl Jenna Forrester

It seems like world records are always being broken these days. Are we really getting faster, stronger and better than the generations that came before us? While swimmers seem to be leading the path to the world of the ultra-athletes, many other sports are also seeing regular record breaking performances.

In fact, there were 30 world records broken at the 2012 London Summer Olympics in the swimming, running, cycling and weightlifting categories. At the 2008 Summer Olympics in Beijing, a whopping 21 events of the total 32 swimming events had world records broken.

What’s Different about Swimming?

Swimming is definitely leading the trend of record breaking and there are a few reasons for that. Of course, it’s hard to pin it down to one exact reason but many experts have solid theories. One unique thing about swimming is that small changes can make a major impact and that’s why many believe that it is so common to break world records. A minor alteration in position and technique can smash through once-impressive records.

A Boost in Training

The world of sports has changed dramatically over the generations. While the majority of athletes used to train in their spare time and started relatively late in life, there are countless full-time athletes who are now learning their sports before they even learn their languages!

With an upsurge in world class training schools, getting access to the best coaches from around the globe is possible for many people. Bringing in more students also allows coaches to spot kids with exceptional talent and bring them into a more rigorous training programmes.

Popularity of Swimming

Another thing that has made training better is the sheer upsurge in swimming’s popularity. With big names like Michael Phelps making swimming cooler than ever, young kids are increasing hopping in the pool and staying there for years. Rather than just splashing around in the water, these kids are on the hunt for the gold. With so many kids getting involved in swim training, the pool of talent is massive! This means that swimmers start young and, in general, more people have higher levels of swimming skills.

Massive Improves in Technology

The right swimsuit can change everything in the pool. The world of swim gear is always moving forward and has major impacts on world records. While non-textile materials and full length suits have been banned, there have been countless other improvements to swimwear that creates less drag and reduces distraction. Goggles and caps have also leaped forward in the past few years. With companies like Speedo and Arena constantly improving the engineering and construction of their swim gear, the future is looking brighter every day.

Reduced Turbulence

Turbulence is a major factor in swimming. With lane divider improvements that have been able to lessen turbulence and pool sides that don’t push as many waves, there has been a marked reduction in the amount of turbulence that swimmers are working against, which has helped many records be broken.

With all of these improvements, we are never far from breaking another record. And, who knows, maybe you will be the next swimmer to smash an old record!

Congratulations AMANZI Girl Jade Sweeney!

“And the divers selected for the 2016 World Junior Diving Team to compete in Russia, December 2016 are … and Jade Sweeney from New South Wales.” That moment when you realise you’ve reached a goal, achieved something you worked so hard towards; that moment when your dream comes true. Making the national junior squad and the world’s team were two goals I had been striving for this year, so it is safe to say the 2016 Australian Elite junior Nationals were a successful meet for me. Hearing my name called out was an amazing feeling and I can’t wait to pull on that Australian swimsuit when I represent our country on platform for the second time later this year.

AMANZI Girl Jade Sweeney

Next up we head to Lightning Ridge in outback NSW for the School Sports Australia nationals-pretty excited about stepping out in my new AMANZI swimmers there. Loving the new range! Can’t wait for more of my wishes to come true in my new favourite – the Orizuru One Piece.

Until next month,
Jade xx

British Summer Champs Final Days

After a very successful start to the British Summer Champs, our AMANZI Girls team didn’t show any sign of slowing down. The AMANZI Girls finished off the week and the season strong, with over 30 swimmers racing in the Finals and over 20 girls taking home an individual medal in the final few days of racing.

AMANZI Girl Lily West

A huge shout out to Freya Anderson, winning seven individual medals over the meet and Holly Hibbott, close behind with five individual medals. Freya Anderson won Gold in 50m, 100m and 200m Freestyle and 200m Breaststroke, as well as silver in the 50m and 100m Breast and 400m Freestyle.

Holly took out the national title holder position in the 400m and 800m Freestyle, as well as the 200m Butterfly. Holly also won silver in the 200m Freestyle and bronze in the 100m Butterfly.

Huge congratulations to AMANZI Girl Hannah Russell winning gold in both the 50m and 100m MC Freestyle and setting a new British record in the 100m. With such impressive results, Hannah is looking in strong stead for competing at the Rio Paralympics next month.

Amazing swims from all our AMANZI Girls over one big week of racing. Impressive results from the Finals sessions for the final days of this year’s British Summer Champs.

Day 3

Lily West – 6th 19yo 200m Butterfly

Brodie Judge – 5th 15yo 50m Freestyle

Anna Fleming – 2nd 16yo 50m Freestyle

Becky Sherwin – 5th 16yo 50m Freestyle

Day 4

Anna Fleming – 2nd 16yo 100m Freestyle

Becky Sherwin – 5th 16yo 100m Freestyle

Lily Boseley – 4th 15yo 200m Backstroke

Harriet Perfect – 7th 16yo 200m Backstroke

Anna Newlands – 4th 17/18yo 200m Backstroke

Jess Fullalove – 2nd 19yo 200m Backstroke

AMANZI Girls Harriet Perfect and Megan Morrison

AMANZI Girls Harriet and Megan warming down after a huge meet

Day 5

Kiera Henley – 8th 15yo 400m Freestyle

Lucy McKenzie – 2nd 19yo 400m Freestyle

Rosie Arnold – 4th 16yo 200m Individual Medley

Anna Newlands – 4th 17/18yo 200m Individual Medley

Lucy McKenzie – 6th 19yo 200m Individual Medley

Day 6

Lily Boseley – 2nd 15yo 50m Backstroke

Becky Sherwin – 5th 16yo 50m Backstroke

Rosie Arnold – 2nd 16yo 100m Breaststroke

Erin Robertson – 8th 17/18yo 100m Breaststroke

Megan Morrison – 9th 17/18yo 100m Breaststroke

Anna Fleming – 2nd 16yo 100m Butterfly






Why Hydration Should Be Every Athletes’ Top Priority

Want to know the secret that every top athlete in the world shares? It’s hydration! Believe it or not, staying well hydrated is the number one thing that you can do to improve your performance. It is such a simple thing but so many of us forget to stay on top of it.

Keeping hydrated at training

Photo cred: @clare_zappala

Whether you are working out at the gym or swimming laps, you absolutely must stay on top of your hydration game. Not only is it critical to your performance, it is also a health and safety must! When you exercise, you sweat. You might not really notice it when you are in the water but you are still losing fluids and you need to replace them to keep your body going.

Your body is always working to maintain a delicate balance and without water everything is out of whack. As soon as your body starts to get dehydrated, you are going to slow down. Your performance will suffer as fatigue starts to set in. And, not only does dehydration affect your body, it affects your brain. Your judgement and decision making skills immediately begin to suffer when you are parched. All of the things that are normally second nature to you suddenly start to seem like chores.

So, what is the solution? The easiest way to stay hydrated is to make it part of your normal routine so that you never even need to think about it. Every time you are planning to exercise, drink at least 0.5 litres about two hours before you plan to start sweating. When you start working out, drink at least another 0.75 litres per hour of activity. If you are working out for more than one hour, go for sports drink that will give you a boost of electrolytes and carbohydrates.

And remember, guys, these are the minimum amounts. If you are thirsty, drink! You really aren’t at risk of drinking too much water. Whenever you are swimming, keep a bottle of water right at the edge of the pool. Take a quick break at least once every 20 mins to rehydrate.

The best thing that you can do as an athlete is learn to pay attention to your body. Never ignore feelings of thirst, especially in warm weather and during workouts. If you aren’t really sure if you are getting enough water, check the toilet! The easiest way to check your hydration level is to look at the colour of your pee. Generally speaking, your goal is to create urine that is very pale yellow. The darker your pee is, the more dehydrated you are so pay attention regularly.



British Summer Championships 2016

We are super excited to introduce our all-star AMANZI Girls team racing at the British Summer Champs this week. It has been an exciting start to the competition, with 11 medals for our AMANZI Girls and countless personal best swims in just the first two days of competition.

Ellesmere College Titans swimmer Freya Anderson has had an amazing two days to date winning three medals, including gold in the 15yo 200m Freestyle and 200m Breaststroke and silver in the 15yo 50m Breaststroke. Becky Sherwin also won gold in the 16yo 200m Freestyle. Anna Fleming set a new Scottish record in the 15yo 50m Butterfly with a time of 27.28 and also secured the gold medal. Holly Hibbott won gold in the 17/18yo 800m Freestyle, as well as silver in the 200m Freestyle.

AMANZI Girl Anna Fleming

AMANZI Girl Anna Fleming

AMANZI Girl and Rio Paralympian Hannah Russell won bronze in the 100m Backstroke Multi Class.

Other standout swims from the finals sessions include:

Lily Boseley – 2nd 15yo 100m Backstroke.

Rosie Arnold – 2nd 16yo 200m Breaststroke, 4th 16yo 400m Individual Medley

Lucy McKenzie – 3rd 19yo 400m Individual Medley 

Jade Kennerell – 6th 15yo 50m Backstroke

Megan Morrison – 3rd 17/18yo 50m Breaststroke, 7th 17/18yo 200m Breaststroke, 7th 17/18yo 50m Butterfly

Becky Sherwin – 4th 16yo 100m Backstroke

Kiera Henley – 7th 15yo 400m Individual Medley

Anna Newlands – 9th 17/18yo 50m Butterfly

Harriet Perfect – 10th 16yo 100m Backstroke

Erin Robertson – 6th 17/18yo 50m Breaststroke, 10th 17/18yo 200m Breaststroke

We can’t wait for even more to come in the next few days of competition.

What Makes a Fast Pool?


As every swimmer knows, not all pools are created equal. Some much-loved pools, known as fast pools, help us fly through the water at top speeds. As soon as you get moving in a fast pool, you can tell that something is different.

Every wonder what makes fast pools unique?  Some of the biggest differences between a plain, old pool and a fast pool are turbulence, pool depth, circulation and starting blocks. Small changes in these factors can make a world of difference in your swim times.

Let’s have a quick look at each factor of a fast pool.

Fast Pool Factor: Turbulence

The biggest difference between a standard pool and a fast pool is the level of turbulence. Anyone who has ever fought against waves knows that turbulence can make all the difference in the water. Turbulence can be reduced by separating swimmers with a lane rope that absorbs some of the waves that are often pushed back and forth between competitors.

Turbulence is also reduced by designing the pool so that waves aren’t bouncing off the sides of the pool. Some fast pools are even designed with extra lanes so that no swimmer is working too close to the sides. This makes a major difference in every swimmer’s speed across the pool.

Fast Pool Factor: Pool Depth

While we often pay attention to the sides of the pool, waves in the pool can also come from below! When swimmers move through the water, they send out waves in every direction including downward. Those waves bounce back up at them and make it harder to move through the water. The deeper the pool is, the gentler these waves will be when they come back and hit swimmers. By adding pool depth, swimmers are fighting against less turbulence.

Fast Pool Factor: Circulation

Want to know the most unexpected thing that can make swim competitions unfair? It is the water jets! Unfortunately, most pool have water jets placed randomly around the pool and this means that some swimmers are impacted more than others. While they can give swimmers a boost when they are pushing off from a wall with jets, it can also push them away from wall that they are swimming towards. Swimmers at the far sides of the pool will also find themselves being pushed sideways and slowed down by jets at the side of the pool. By evenly placing jets, the circulation of the pool is well balanced.

Fast Pool Factor: Starting Blocks

Starting blocks in pools around the planet have changed so much lately! The old days of too-high, too-slippery starting blocks are slowly but surely becoming a distinct memory. After being introduced at the Swimming World Cup in 2009, the new track-style of pool starting blocks with a back lip have become all the rage and are seriously affecting swimmers times. After seeing the new starting blocks in full use at the London Summer Olympics, this new style of starting blocks has seriously transformed the swimming game.

So, swimmers, next time you are in a fast pool, take a moment to appreciate all of the intricate planning that went into that amazing pool.

Diary of a Teenage Diver

Entry #1 Diver hair
You permanently sport the same short, wet hairstyle – be it to school or out with friends there is only so much you can do with your constantly wet, chlorine-damaged hair. While your friends all have long, luscious locks, that little wet bun on the top of your head is your signature look. On the plus side you don’t have to go to the hairdressers that often cause your hair never needs cutting and it has permanent chlorine streaks.
Entry #2 The Smack
You don’t realise the pain water can actually cause unless you too have dived off one of the towers. You have probably done a belly flop right, well times that by 100 and that’s what a smack feels like. Did you know you travel up to 60km/h entering the water from the 10m tower? So when something goes wrong there is definitely an impact and your body is left with almighty bruises to show for it. With most sports you only get nervous for competitions but in our sport the nerves can show up just in practice.

AMANZI Girl Jade Sweeney

Red legs after a big splat off the 10m Platform

This sport has definitely had an impact on my heart; I couldn’t imagine a life without it -bruised limbs, damaged hair and all.

Until next month,
Jade xx

WTS Stockholm

AMANZI Girl Laura Lindemann

AMANZI Girl Laura Lindemann finishing the swim leg strong

Congratulations to AMANZI Girls Vendula Frintova and Laura Lindemann finishing in the top 20 at the ITU World Triathlon Series race in Stockholm. Vendula finished an impressive 9th place, with Laura Lindemann not far behind in 16th place.

Following these impressive results over the weekend, both girls jumped up the World Triathlon Series rankings.  Vendula now sits in 11th place and Laura Lindemann in 26th with only two races of the season to go before the ITU World Championship in Mexico later this year. AMANZI Girls Amelie Kretz, Gillian Sanders and Kaitlin Donner sit in the top 70 of the ITU World Triathlon Series rankings.