ON THE LIST | HARBOUR ISLAND, THE BAHAMAS

As we continue to maintain our sanity through quarantines, social distancing and more, we find it beneficial to lean on a few wanderlust goals for that time in the future that we can hop on a flight and check some things off of our list. The idea of pink sandy beaches is always one that makes us smile. We’re obsessed with Harbour Island, The Bahamas. This beach is in Instagram moment waiting to happen and all you need is your perfect swimwear, accessories and a zen state of mind.

We can’t wait to continue sharing some of the places that we have on our list, but until then, make sure to wash your hands, #maskup #wearamask #wearadamnmask and social distance. When we all work together as a collective, we’ll be better for it!

LOW CARB HIGH PROTEIN DIET: HOW DOES IT AFFECT YOUR PERFORMANCE

Carbohydrates and protein are essential nutrients that the body needs to attain optimum performance, especially in training for athletic competition or sports. Four calories per gram of carb or protein already provide the required energy to drive the muscles to work.     

Also, these major nutrients help the mind focus and achieve performance goals by regulating insulin and other hormones to improve performance levels. However, too much amount of carbohydrates or protein can also dull your performance. So, it’s important to keep your carbohydrate and protein nutrient levels in check.

Is a low carb high protein diet suitable for every athlete? Can this diet affect your athletic performance? Learn how low carbohydrates and high protein diet can affect your performance.

Promote Muscle Growth and Development

Proteins are made up of amino acids, which are chemical ‘building blocks’ that will help in tissue and bone repair. Amino acids link together to make new proteins, hormones, and enzymes required for metabolism.

Protein is also a major nutrient that’s essential for tissue repair and muscle growth. Protein supports muscle growth and development so you can be at your best during training or competition. During muscle recovery, the muscle tissue needs the right amount of protein to easily bring it back to its normal functioning. Hence, with strength training and a high protein diet, the muscle changes to become stronger and fuller.  

Here are the general types of foods that contain different amounts of proteins or essential amino acids:

·       Animal Products: It includes beef, fish, chicken, and dairy products. Animal products are ‘complete’ sources of high-quality protein.

·       Plant Proteins: Some examples of protein-rich plant-based proteins include beans, whole grains, lentils, and nuts, which are ‘incomplete’ proteins. One good example of plant-based food is immi, which is low in carbohydrates and high in protein.

·       Other Sources: Soy products and quinoa also have essential amino acids.

High protein levels (200 to 400 grams per day), which is above the Australian Dietary Guidelines may lead to liver and kidney damage. If you want to benefit from a high protein diet, keep it below 200 grams daily.

Low Carb Improves Insulin Sensitivity

Energy is required in athletic performance. When an individual eats, the pancreas releases insulin to help store and convert glucose into energy, which is required by the cells of the tissues, organs, and muscles.

Insulin controls blood glucose or sugar levels, which is produced by the pancreas. Insulin moves glucose from the blood into the cells for storage. When insulin becomes resistant, this normal function is impaired, leaving more glucose in the blood, causing high levels of blood sugar as evidenced in the blood glucose test.

High blood sugar levels will lead to the production of more insulin by the pancreas in an attempt to lower blood glucose and overcome resistance. Over time, the pancreas loses its ability to produce insulin, resulting in type 2 diabetes. High levels of sugar in the blood may also damage other organs, like the kidneys, eyes, and nerves as the blood becomes too thick, increasing its pressure to flow in the blood vessels.

With a low carbohydrate diet, insulin resistance is prevented. Instead, insulin becomes more sensitive. This is because the presence of high carbohydrates in the blood triggers more production of insulin by the pancreas. Carbohydrates will end up as sugar lingering in the blood, thereby insulin is needed to keep it balanced.

Check out these ways to help regulate your blood insulin levels through a low carb diet:

·       Spread your carbohydrate consumption evenly throughout the day.

·       To provide the body with less sugar and makes the job on insulin a lot easier, eat smaller portions of carbohydrates regularly throughout the day.

·       Eat regularly to promote insulin sensitivity. If you're too busy and can't cook and prepare food, try easy-to-prepare but still nutritious foods.

Too Low Carb May Affect Performance

Athletes still need high-quality carbohydrates to use as energy, most especially during high-intensity exercises. A study showed that consuming high-quality carbohydrate sources like rice, pasta, and potatoes provide enough carbohydrates to satisfy the body's energy demands.

Here are the findings of the said study:

·       A moderate exerciser would need 5 to 7 grams per kilogram of carbohydrates per day, while heavy exercises would need 8 to 12 grams of carbohydrates per kilogram daily.

·       High-carbohydrate foods tend to be quickly absorbed, providing the muscles with enough energy they need during exercise, which helps maintain and maximize performance.

·       A low carb and high protein diet are suitable during muscle recovery or when the athlete is at rest since the tissues need protein for repair.

·       To avoid dehydration and sustain performance intensity levels, adequate carbohydrates stores are required during training or competition.

High Protein Decrease Muscle Soreness After Exercise

Iowa State University conducted a study showing that protein supplements significantly decreased muscle soreness. Protein supplementation has a significant effect on post-exercise muscle recovery, which helps prevent muscle damage.

The research also shows that when balanced quantities of total protein are consumed, such as milk proteins (including casein and whey protein), they’re more effective in stimulating protein turnover of skeletal muscles after resistance-exercise than soy protein.

Low Carb High Protein Diet for Endurance Athletes

According to Dr. Clifton Page of the University of Miami Miller School of Medicine, endurance athletes could benefit from ketogenic diets after an adaptation period. In endurance sports, such as weightlifting, wrestling, swimming, and cycling, endurance is tested, which is the ability of the muscles to exert less effort over a prolonged period.

Ketogenic diets can help endurance athletes improve the performance of endurance athletes. This is because ketosis helps improve cognitive and physical performance, metabolic health, and manage obesity.

Take note, however, that for short duration and high-intensity sports, a ketogenic diet may drop performance because they need carbohydrates for a sudden spike of energy demands.

Conclusion
Low carbohydrates and high protein diet, like a ketogenic diet, can help improve performance when taken at the right time. Carbohydrates are still the major source to rapidly absorb energy allowing you to sustain optimum performance levels. During muscle recovery and days of low-intensity training, low carb and high protein can be beneficial in tissue recovery, promoting insulin sensitivity, and avoiding weight gain.

A low carb high protein diet is highly beneficial for endurance athletes. However, for short duration and high-intensity sports athletes, they would require enough carbohydrates to perform at their best. A well-formulated diet for every athlete depends on body requirements, energy demands, and type of sports.

DO YOU NEED TO CUT ON CARBS TO LOSE WEIGHT FAST

Carbohydrates are a major energy source that almost everyone has consumed since childhood. Nutritionists, doctors, and other healthcare professionals highly recommend eating a balanced diet to attain a strong and healthy body. However, obesity may occur because of sluggish metabolism brought about by aging, lack of exercise or physical activity, and unhealthy lifestyle.

There are already many diet plans that promise fast weight loss results such as ketogenic diet or low carb high protein diet. This type of diet claims to help burn calories through ketosis or converting fat stores into energy. Does it mean you need to cut your carbohydrate intake to lose weight fast? What are the foods you need to avoid to lose weight?

To know if reducing carb intake can help hasten weight loss, read on.

Short Answer

Reducing carbohydrate intake can help you lose weight fast. However, there are important considerations before you can fully benefit from doing it. Your age, metabolism, current health condition, and the availability of food substitutes to replace glucose as the body's main energy source need to be considered.

Take note that you need carbohydrates if you’re planning to engage in a short duration and intense exercises. Without the right amount of carbohydrates, you’ll easily get tired because your cells are depleted with glucose. It would take time to burn fats to convert into much-needed energy to be utilized during intense, short-duration workouts.

Lastly, when reducing carb intake, it’s highly recommended to take the proper supplements with the required multivitamins that the body needs. Doing so allows you to have sufficient vitamins, keeping your body healthy.
Reducing Carb Intake Increases Insulin Sensitivity

Insulin, which regulates glucose storage and usage, plays a vital role in metabolism. This hormone lowers blood sugar by increasing the transport of glucose in the adipose tissue and muscles, stimulating glycogen, protein, and fat synthesis.

Why is insulin sensitivity important? Here's how insulin plays a critical role in carbohydrate metabolism and weight loss:

·       High insulin sensitivity promotes the effective use of glucose.

·       With highly sensitive insulin, glucose is converted as energy. With reduced carb intake, cells utilize sugar as energy instead of being deposited as body fats.

·       Dietary and lifestyle changes help increase insulin sensitivity. Without physical activity, like exercise and sports, excess glucose in the tissues form fats. Along with carbohydrate reduction, an effective weight management plan would hasten weight loss.

No Need to Starve Yourself to Lose Weight

As contrary to the common belief of starving yourself to reduce carb and lose weight fast, experts highly recommend avoiding starvation. Prolonging hunger will only result in stress and binge-eating, which loses your control over appetite, thus leading to unhealthy eating.

So, what can you do to avoid feeling hungry while on a low carb diet? Or, is it necessary to lower your carb intake to lose weight? The key factors to help you shed off pounds faster include practicing healthy eating and moderately intaking carbs.

Check out these expert recommendations to help control your appetite and reduce carb intake:

·       If you want to lose weight fast, avoid hunger by eating only a moderate amount when you feel hungry.

·       Explore your options by picking healthy food instead of starving yourself.

·       Eat foods that have nutritional value than those that are high in sugar or too many calories.

·       Feel nourished and satisfied by replacing high-carb foods and beverages like refined sugars, sweet desserts, preserved foods, and soda with more fruits, vegetables, and whole foods, such as nuts, seeds, and legumes.

·       Reduce hunger by drinking a glass of water before eating, which also helps reduce carb intake.

Reduce Carbohydrates and Increase Protein and Fat Intake

Protein and fat can replace carbohydrates as energy if you resort to a low carb diet, such as keto. Ketosis occurs when the body starts using fats as an alternative source of energy.

While weight loss is fast with ketosis, healthy ketosis and weight loss are better, which means losing one to two pounds a week. This will avoid cravings and other unwanted effects on your internal body organs. With high protein consumption, your muscles use it as a primary nutrient to help prevent muscle damage during intense workout or training.

A high protein diet is beneficial to endurance athletes as it’ll help them maintain their ideal body weight and muscle health. To avoid any negative effects on your kidneys and liver, just make sure not to exceed 200 grams of protein a day.

Low Carbohydrate Diet and Weight Loss

A study showed how low carbohydrate diets could help with weight loss. A very low-carb diet was defined in this study as consuming 20 to 50 grams of carbohydrates a day, and a low carbohydrate diet is less than 130 grams of carbohydrates per day.

The study showed that a low carbohydrate diet involves lowering blood sugar levels to lower insulin and avoid fat storage. By inhibiting fat storage and improving energy utilization by the cells, weight loss is achieved.

Here are the findings of the said study:

·       A low carbohydrate diet, specifically ketogenic approaches, causes rapid weight loss. With a low carbohydrate diet, your body has improved glycemic control, which also helps in weight loss.

·       Weight loss is brought about by the effects of water loss at the initial stage, and consistent adherence to a low-carb diet results in fat loss.

·       The weight loss effect is similar to other diet plans after one year.

·       Low-carb approaches lower triglycerides, which help support cardiovascular health. But whether it has a direct impact on any cardiovascular risk remains controversial.

·       Initiate low-carb through a two to four weeks of rapid induction phase–with 20 to 50 grams of carbohydrates, inducing nutritional ketosis. Eat whole, unprocessed foods and vegetables that are grown above the ground.

To attain successful weight loss, determine the best nutritional approach with shared decision making between you, your nutritionist, and your physician.

Conclusion

You can lose weight by reducing your carb intake. Choose nutritious food without necessarily giving up all carbohydrates in your meals. Also, avoid prolonging hunger because it may lead to heightened cravings and binge-eating, most especially for those who find food as a source of comfort.

A low carb diet, such as a ketogenic diet, can help you lose weight fast. However, you also need to ensure that you’re not taking too much protein to avoid kidney and liver damage.

Eating a balanced diet with healthy carbohydrates accompanied with physical activity and exercise, adequate rest and sleep, and diet modification is the best way to attain your weight loss goals fast.

NATURAL FAT BURNING FOODS YOU SHOULD EAT TO LOSE WEIGHT

If you’re looking to lose weight, you should really focus on exercising, having proper nutrition, and an effective dietary supplement. Regular exercise and taking some supplements can do a lot in helping you lose weight. Additionally, most people rely on these supplements to reduce their appetite and burn fat, preventing them from gaining weight.

Aside from taking supplements, there is also natural fat burning foods with high thermogenic effects that can help boost your body’s metabolism. These are what you call as fat burners they’ll help you burn calories even as you’re eating them.

Luckily, some of these foods are a staple in our kitchens, so it shouldn’t be hard to get your hands on these natural fat burning foods. Integrating these foods into your diet to go along with regular exercise and an effective dietary supplement will surely help you lose weight and achieve your weight loss goals.

1. CBD

CBD (cannabidiol) is one of the natural solutions that’s been gaining a lot of popularity these days for its numerous medical benefits. From fighting acne to reducing stress and anxiety, CBD has been a relief for many people.

Now, CBD is also being used by people who are looking to lose weight because of its potential as a natural fat burner. CBD dietary and performance supplements are now popular because of their ability to reduce your appetite, burn fat, turn bad fat into good fat, and reduce your risk of getting metabolic disorders.

2. Avocados

Avocados contain monounsaturated fats–help trigger the fat-burning hormones in your body. They’re also even recommended to eat before you exercise so you can have a natural energy boost to last you through your workouts.

In addition to being high in monounsaturated fats, avocado is also rich in fiber. One avocado contains 11-17 grams of fiber. Avocados are also rich in mannoheptulose, a proposed carbon sugar that plays a vital role in fat loss.

Lastly, avocados also reduce your desire to eat for hours after eating them. Hence, add some avocados to your daily diet so you can stay satiated long after mealtime.

2. Eggs

Protein is an essential nutrient that you need for losing weight and boosting your metabolism.

Our body uses a lot of energy (calories) to break down protein foods. Protein also helps prevent losing our muscle mass when we start losing weight. So, if you really want your body to start burning fats, you should stock up on protein as much as you can. One of the best sources of protein is eggs.

A single egg contains 6 grams of protein, which makes eggs a staple food when it comes to burning fat. Eggs can be used to whip up a healthy meal at any time of the day, without worrying about sabotaging your weight loss efforts.

3. Green Tea

Another natural fat burning food that’s widely available in local grocery stores is green tea. Green teas, especially those that are rich in antioxidants, are very effective in boosting your body’s metabolism.

Green tea is also low in caffeine, making it a great alternative for coffee. Aside from that, green tea also contains a number of other nutrients that can increase our brain function, reduce cravings, and improve mood. Drinking green tea every day (preferably 4 times a day) can reduces the free radicals in our body and lower our chances of getting cancer. Most importantly, green tea is a great natural fat burning food.

4. Chicken Breast

Another good source of high-quality protein is chicken breast. Integrating chicken breast in your diet can help maintain muscle mass as you start losing weight in a healthy and natural way.

Unlike carbs, high-quality protein, especially from chicken breast, has the ability to keep you satiated for a long time and help reduce your cravings. Increasing protein intake will also help you reduce your cravings, especially during late evening.

Chicken breast also has a high thermogenic effect. Eating chicken breast will already burn 30% of the calories that it contains during digestion.

5. Apple

Apple is another natural fat burning food that’ll help you effectively lose weight. They’re also rich in fiber. One apple contains 5 grams of dietary fiber, which is essential for digestion and for promoting fat loss.

Eating an apple at least 15 minutes before a meal will make you feel satiated for a long time and you’ll end up consuming fewer calories.

6. Pineapple

Pineapple or pineapple juice is a great natural fat burner that you should add to your diet. Pineapple contains a compound called bromelain, which aids in breaking down and digesting fats. Bromelain can also help suppress your appetite and increase your fat excretion at the same time.

In addition to that, two thin slices of pineapple, which is equivalent to a 100-gram serving, contains 56% of the recommended vitamin C daily intake. This will help keep your skin strong and supple and make sure that your body is protected from harmful free radicals.

7. Watermelon

Watermelon provides a delicious and juicy way of keeping your body hydrated, which is an important factor that your body needs if you want to lose weight.

If your body is properly hydrated, all of its systems (including our metabolism) are able to work at their full capacity. Watermelon will keep you hydrated throughout the day and prevent you from drinking beverages that are high in fat just to satisfy your thirst or cravings. Watermelon is also low in calories–one slice of it only contains thirty calories.

8. Sweet Potato

If you’re craving for something sweet to eat without sabotaging your weight loss efforts, sweet potato is what you’re looking for.

Sweet and starchy foods are often avoided by people who are looking to lose weight because they’re usually high in calories. Sweet potatoes, however, are different as they can help you satisfy your cravings and burn your fats, too!

Final Thoughts

While there’s no magical food that’ll make you lose weight in an instant, these natural fat burning foods will help fire up your metabolism and ultimately achieve your weight loss goals. With moderation and regular exercise, these natural fat burning foods will not only help you lose weight but also lead to a healthier and happier life.

VERIFY YOU'RE REGISTERED TO VOTE

You know that you’re registered to vote as you remember filling out your information or you voted previously, but it’s worth double checking! Double check to make sure that you are registered and all of your details are correct! If it’s not correct, you may not receive your ballot. Recently, Jason Alexander (Seinfeld, Pretty Woman, Curb Your Enthusiasm and The Marvelous Mrs. Maisel) shared via Twitter why we should through a recent tweet and how quick and easy it is! In addition to texting 30330 with the word VOTE, you can also go here on any smart phone, tablet or computer at Vote.org to find out for yourself! You can also share links by state for those that may ask if they are registered in those areas.

I think this IMPORTANT: I texted VOTE to 30330 just to check my registration status. I KNOW I’m registered. Turns out my mailing address for a ballot was an old, no longer valid address. I WOULD NOT HAVE GOTTEN MY BALLOT. Took minutes to fix. Text VOTE to 30330. Be sure.

— jason alexander (@IJasonAlexander) August 21, 2020

Read the latest issue of Athleisure Mag.

REGISTER TO VOTE

The only way that we can make a positive change is to ensure that we are registered to vote, our friends, family, neighbors and even the people that we interact with safely via social distancing! If you’re not registered or want to pass it along to others who may not be, make sure to fill in the information above so that you’re ready to go on Nov 3rd, election day!

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9LIST STORI3S | AMANDA ANISIMOVA

Read the July Issue of Athleisure Mag #55 and see 9LIST STORI3S | Amanda Anisimova in mag.

SPORT AND EDUCATION: WHAT IS THE IMPORTANCE OF BOTH

Education is a crucial thing when it comes to sports. There are a lot of things that the players need to learn in sports for them to be successful. One of the things that the players learn through education is the practice of training in a daily routine.

You can learn how to form teamwork and also how to work as a team. Another thing the players learn through education is self-confidence in their sport. By this, they acquire motivation from their trainers, which boosts their confidence as a team. Below is a discussion on the importance of education in sports. Education brings out a positive impact on sports; sport is not a sport without proper education.

Education Teaches on Proper Training

Meanwhile, sometimes hard work may not pay off due to other distracting factors. And with proper knowledge, you work very hard and get proper training. Some factors may bring you down due to a lack of knowledge. The factors include; the ability to work hard, such as increased mental toughness; also, hard work gives you the chance to improve oneself. Good education in sports always will help you develop self-discipline and focus. In turn, one will be more efficient and productive in your career. One is continually improving their current skills and develop new skills.

Education Boosts Teamwork

Proper education brings out teamwork, such as the athletes that consist of a group of members like football and basketball. The hard work in teamwork can be achieved very fast as the team members tend to motivate each other to work hard and in a case where some of the members may drag behind, they get support from those doing well in the team. With education, you can buy assignment from an established company.

Education Brings out Motivation

Education brings out motivation in sports which is fundamental as one should be ready to work very hard when it comes to face fatigue, boredom, pain, and the desire to do other things. Every person knows it's difficult and does not have to speak of it. Motivation involves communicating with the people they work together and also themselves. When people become so negative about the training seeing it as difficult, it makes it very hard to achieve.

The knowledge brings out awareness of daily routine training that can be an advantage as the hard work does pay off. One is supposed to take training positively with positive energy and forget the tiredness and the hurt the training causes. The positive energy will save a person the thought of getting tired because the mind may contribute to fatigue. Training should be viewed as something that is obvious and should be done as a routine. Focus is another factor that leads to success in athletes.

The main goal in training is not to beat ourselves and see how badly we can make it hurt. At times people tend to forget or misunderstand the truth. We find this to commonly be the case with young people, who tend to approach racing and training with the mindset that it is going to be hard, and it is going to hurt a lot. 

The body should learn to adapt to all the difficulties’ in life as the pain is the byproduct of the training and also the pain and difficulties help in improving the skills to become fast and effective. It is crucial to keep the focus on moving fast, a byproduct of which will include an important amount of discomfort in the form of fatigue, pain and soreness as a result of putting significant demands on your body's systems.

Every athlete should learn to practice hard work. If one believes what they are doing it might be harder than it is actually. It might limit one's ability to perform well. Meanwhile, the view that training is a challenge; sport, although it is possible, will lead you to more success. Another, it might lead to an inadequate appreciation.

All in all, education brings out a positive impact on sports; sport is not a sport without proper education. Education in sports helps in teaching proper training, boosts teamwork and provides the required motivation for players. Good training is the best thing one can offer to the players as they require to learn how to practice daily routine in training.

Apart from that, the players ought to have knowledge of how to work well as a team which is acquired from education. Lastly, the players need motivation in their sport which makes them be active and not lose hope in the sport. Therefore, the conclusion is that sport is not a sport without education.

TOP 4 ADVANTAGES OF SPORTS TO STUDENTS

Sport has, for a long time, been considered an avenue for keeping fit and healthy. But that’s not all. Its advantages have been proved beyond keeping fit and being healthy. For instance, it has both psychological and physical advantages that you can never imagine.

For example, if we talk of psychological advantages, mental health comes to mind. The mind is a crucial academic asset that plays a more significant role in capturing, storing, and processing information. Such roles can be triggered to the level best by sports involvement, which helps in keeping the student’s mind fresh and ready for a new task. Below are some of the sport’s benefits to students.

Fosters a Collaborative Power

In some circumstances, a student’s academic success is measured by the ability to interact with mates and also teachers. Such behavior is nurtured by involvement in sports. You have to involve teamwork for you to win against opponents. Therefore, sports help an individual nurture his/her ability to work in a team, which is critical for education more so when tackling group works.

Enhances Social Skills

Did you know that nothing else brings people together better than sports? Once you are involved in sports in one way or the other, you will quickly develop a connection with your mates.

You’ll enhance your social skills and ability to interact with your mates in a friendly yet polite tone. Therefore, whenever you have a task at hand that needs the intervention of third party assistance, you will easily pick a teammate to help without struggling.

Enhances Emotion Management

In college, emotions tend to go high, causing stress. However, sportspersons know how to control such emotions swiftly without hurting any person involved. For instance, in the case of academic failure, students involved in sports tend to handle the situation maturely and put more effort into ensuring such a circumstance doesn’t repeat itself. However, non-sport participants are adversely affected by such occurrence to the extent of dropping out.

Improves Student’s Health

“Can I write my essay when I am sick?” Did you know that sports and human health are heavily integrated? Whenever you are exercising, you are causing stress to the ligaments, muscles, and tendons, and in return, the impact makes them strong and healthy. Besides, exercise enhances blood flow to the brain, a vital process that enhances the connection of the body to the nerves. Hence, resulting in proper concentration, stimulated creativity, and the ability to do your assignments when unwell.

What’s more, sports create an avenue for physical involvement, which is an essential activity that prevents disease manifestation in students’ bodies. For example, a vigorous physical exercise helps in the burning of body calories hence minimizing the chances of manifestation of obesity.

Also, it is through sports that heart muscle performance is enhanced, leading to an improved rate of endurance, hence creating minimal chances for heart diseases. Moreover, physical exercise triggers blood glucose uses by converting glucose to energy, thus balancing human blood sugar levels.

Conclusive Remark

Even though most people disregard sports as a crucial aspect of education, it is imperative in a school curriculum. Ensuring that students take part in physical exercise plays a significant role in keeping them healthy and ready to take on new roles and academics in school.

5 VITAL REASONS WHY TAKING PART IN HIGH SCHOOL SPORTS BENEFITS STUDENTS

Sports have been a major focal point in high schools for decades. The changing landscape of the sports world has opened doors to new and competitive options for students. Upon graduating, students taking part in sports have a high chance of making a living from sports.

However, this has not been the case for most students graduating from high school. Other students have extended their talents and joined campus on a sports scholarship. Therefore, it breeds the question, are high school sports still relevant in the current society? Here are several reasons why taking part in high school sports is beneficial to students.

1.       Sports Scholarship

Sports scholarship is a direct gate pass for talented individuals to college and higher learning institutions. Many charities lend out millions of funds in terms of sports scholarships to students. The opportunity to land on these scholarships depends on the talent and skill level of the students.

There are many scouts sent during school games to look out for talent. In case the scouts see potential in the student, you could end up receiving a scholarship. Therefore, next time you are representing your school, put your best foot forward.

2.       Community Representation

Playing at the college level is different compared to playing at your favorite community field. There is a sense of pride that comes with representing your sports club at the local level. You get immense support and love from your family and friends. You become a pillar of your community to depend on. You get to cherish the rivalries between local teams and the high level of competition. You get to build your talent while representing your community.

3.       Fitness

You cannot underestimate the fitness level that comes with playing sports from your favorite high school ground. You get to put in the time and effort to build yourself as a sportsman. You appreciate the sweat and tears you shed in your quest to become the best man in the field. You also disassociate yourself from risky behaviors amongst your peers.

4.       Learn Time Management

Taking part in sports in high school means you have to create a balance with your schoolwork. In case you are pressed for time with your assignments, you can reach out to essay writing service uk that takes care of your assignment. The writing service handles assignments of students pressed in time. You get ample time to focus on your sports and how to build your skills.

5.       Social Relationships

As social beings, we need to be part of a social circle to feel complete. During training, you get to form a strong bond with your sports mates. The social relationships help motivate each other to become better. The relationships play a major role in boosting your mental and physical health through your high school years.

Do not underestimate the power that comes with taking part in high school sports. Most of the celebrated sports personalities were discovered at the high school level. Put in the time and effort and expect good results.

9PLAYLIST | LADY GAGA

Read the July Issue of Athleisure Mag #55 and see 9PLAYLIST in mag.

9LIST

Read Athleisure Mag’s July Issue #55 and see 9LIST in mag.

THE 5 FASHIONABLE BIKE RIDING ACCESSORIES YOU NEED

During the pandemic, some people have been unable to get back to the gym. Exercise facilities around the country remain closed, and you need to burn off some calories as you tone and tighten. That’s why many individuals have gotten into biking.

Maybe this is your first time since you were a kid, or perhaps you’ve been doing it for years. In either case, biking is great exercise, as it works several muscle groups.

When you’re out there, though, you want to have the latest and trendiest gear and accessories. You want to look chic, even during your workout.

Let’s go over some of the coolest bike riding accessories that are on the market today.

Lumos Bike Helmet

Poor visibility is a common cause of bike accidents. With that in mind, you want a helmet that not only protects your head but also makes you stand out.

Enter the Lumos bike helmet. This model:

• Has integrated turn signal and brake lights

• Has a wireless remote that mounts on your handlebars

• Comes with ten white LED lights on the front

It also has eleven orange LEDs for both turn signals and thirty-eight LEDs on the back. With this helmet, you are highly visible to any vehicles around you. You can also signal to traffic and other bikers when you’re about to turn in either direction.

Barrel Bag Bicycle Saddle Bag

The Barrel Bag-brand Bicycle Saddle Bag is a throwback to another time. It features:

• Modern functionality with classic leather styling

• American vegetable-tanned leather with a waterproof finish

This bike bag resembles the old brandy barrels that rescue dogs would carry in the Alps. The gorgeous walnut coloring makes it look like a surviving piece of a bygone era.

It also has a waterproof finish so your valuables can stay dry in the rain or snow. You can keep money in there, your phone, or anything else you think you might need on your trip.

Timbuk2’s Parker Commuter Backpack

This pack can go with you on your daily commute, but it works perfectly for travel as well. It has a modern roll-top design, and the manufacturer made it from 600D PVC.

This is a rugged material that can keep your belongings safe, even in the roughest weather. If you’re bringing something more substantial on your ride, that won’t fit in a smaller bike bag, this would be the choice for you.

For instance, if you’re biking to work these days, you can easily fit your laptop and lunch in there. It has adjustable straps with an air-mesh back panel. There are also several pockets if you want to store smaller items, like flash drives, a pocket knife, snacks, or anything else you fancy.

Levi’s Smart Jacket

As we get into the fall season and the weather starts turning cooler, you’ll also want to have a lightweight jacket to take with you on your early morning or evening bike rides. You won't find a better one than the Levi’s Commuter Trucker Jacket.

This model is a collaboration between Google and Levi’s. It is both garment and gadget. They made it from comfortable, sturdy denim, and it pairs with your smartphone.

It comes with a dedicated Jacquard app that you install on your phone. You tap or swipe on the left sleeve. When you do so, you can send and receive messages, get directions in the middle of your bike ride, control your music selection, and direct calls straight to voicemail.

You’ll feel like James Bond with this incredible tech at your fingertips.

TrolleyTote Folding Basket

This folding basket allows you to combine your bike ride with grocery shopping in the most practical way possible. Say you’re out on a ride, and you remember that you need to pick up a couple of items at the store.

Once you put your mask on and head inside, you’ll grab what you need and return to your bike. There, you can unfold the TrolleyTote.

When it’s collapsed, it takes up very little space. With a few adjustments, it’s ready to carry your groceries, which can fit snugly inside. The collapsible design lets you fold it neatly back up once you get home, and it’s there for you the next time you need to pick something up.

The fashion-conscious bike rider will find many ways to trick out their wheels while looking their best in some of the market’s best wearables. You can get your workout in this way and look fabulous doing it.  

SUNGLASSES FOR GOLFERS: WHAT SHOULD YOU EXPECT FROM A GOOD PAIR?

Golf may not be the most physically challenging sport out there, but it’s one that requires the perfect combination of skill, endurance, strategy, power regulation, and of course, golfing gear. Setting aside the irons and the woods for this discussion, today we are going to concentrate on an often overlooked, but extremely important golfer’s gear, which would be the sunglasses.

It’s an Amateur Mistake to Undermine the Importance of Golf Sunglasses

Your kit might have a solid set of drivers, putters, and wedges from Callaway or Ben Hogan, and you might have practiced on your backswing for hours before the match, but none of it matters if you cannot see. This is a firsthand lesson that even some pro golfers have had to learn during their early days, and this is one that is best learned secondhand.

When you are on a golf course on a sunny day with moderate wind, that is an ideal situation to play the sport in. Unfortunately, nature may end up becoming a bigger adversary than even your opponent, unless you are wearing a proper pair of golfer’s sunglasses.

In a game where even the slightest of distractions can cause someone to end up slicing or chunking the shot, it would be practically impossible to land a birdie when the sun is shining right into your eyes, and you can hardly see the golf ball, let alone the 18th Hole! Then of course, there’s always a looming possibility of the wind picking up and hitting your unprotected eyes with sand and dust. In the worst-case scenario, a tiny bug may decide to land on one of your eyes just before you bring down your iron for a drive.

As should be obvious by now, wearing eye protection in this game is not optional. However, the sunglasses need to be properly suited for golfing, or it won’t help much. With that perspective in mind, let us now take a brief look through the most important features that a good pair of golfer’s shades should have.

What Features Should You Expect in a Good Pair of Golf Sunglasses?

Golfer’s shades are not anything like regular shades, or even general athletic shades, because the technical nature of golf requires them to offer more than just sun/wind protection to the players. The color or tint of these shades must filter the lighting conditions at a golf course to allow for maximum visibility and focus. Different tints produce different results under varying lighting conditions and luminescence. To provide the reader with an overview of what to expect from which color, we will discuss the most beneficial combinations next.

Brown, Copper, Amber and Cinnamon Tints

When the sky above is beautifully blue, and the grass on a golf course is a lush green, it’s easy to lose sight of the tiny white ball. All of these slight variations in tint serve to increase contrast, which in turn, boosts visual focus. Color distortions are kept to a minimum to eliminate chances of any negative impact on the golfer’s perception while playing. They are the most common choice on golf courses in general.

Red and Pink

When you are on the putting green, red, or pink-tinted sunglasses will make it easier for your eyes to detect contouring edges of the lush surface by increasing the contrast to a much higher level than any of the other shades. What makes red and pink tints a bad choice for usage outside the putting green is the color distortion caused by the tinted effect. It’s far too distracting to be of use to most golfers outside the putting green.

Green-Gray

Sunglasses with a green-gray tint are neutral shades, used particularly when the sun is directly in the golfer’s eye. They add a bit of contrast for increased focus, but most importantly, the neutral combination is extremely effective in toning down bright sunlight (gray on the outside), without letting the loss of brightness affect visibility or color accuracy (green near the center). Green-gray tinted sunglasses are a must-have for most pros, and you should have some too.

Yellow and Orange

Ideal for low light conditions, they boost visual accuracy by increasing contrast when there’s fog or haze around. However, heavy color distortion caused by these makes them unsuitable for any other scenario.

Where Can You Find All the Shades and Tints?

In case you are looking for effective and professional golf sunglasses to buy online, have a browse through Goodr's golf sunglasses. Everything you see there is specialized, UV-protective, tinted golfer’s sunglasses, available in every color we just discussed, as well as a few extras. The choice of frame is a matter of personal taste of course, and Goodr has a wide selection of carbon-neutral frames for golfers to choose from.

Common Protection

Aside from the golf-specific functionalities offered by each colored lens, there is also general protection to be considered. Any good pair that’s made for golfing is going to have adequate UV-protection by default, but you should check for it all the same. Also, a bit of coverage around the lens is to be expected. It is necessary for keeping the dust, dirt, sand, and bugs out of your eyes. All these are standard design features on golf sunglasses, but you should make sure that they are indeed there before buying a pair.

A golf course is not a natural formation, but the game is so intricately connected with the various aspects of nature all the same. From light availability and tree cover to wind speed and natural water formations, they are all a part of the golf course. The players must be equipped to deal with these elements before the game even begins, so knowing a course and preparing adequately beforehand can make a huge difference in the outcome of a golf match.

The golfer’s trusty pack of tinted sunglasses on the other hand, must accompany them at all times during a match, irrespective of the course and its lighting conditions. When you have the whole bunch, you will not need to select options based on a specific course.

BOOSTING PERSONAL HYGIENE AND SAFETY IN THE CURRENT CLIMATE

The recent announcement that gyms and fitness studios may be able to open by the end of August (by New York Governor Andrew Cuomo) has made athletes and fitness buffs very excited. Other states, meanwhile, that aimed to open earlier in July were subsequently ordered to close by their respective governors, such as California. If you are in a state that is reopening its fitness centers, what steps can you take to keep it hygienic and safe while you are working out?

Ensuring Your Gym Meets Sanitary Requirements

It is, as yet, unclear what regulations will be put in place before gyms are allowed to open but, following examples from other industries, these will undoubtedly include a more limited capacity for gym goers, required distances between machines, and regular COVID-19 disinfection services by professionals. Cleaning during pandemic times requires strict measures to be followed — including a more frequent cleaning schedule, the use of antiviral products, and the use of PPEs by professionals during cleaning. To boost safety, bring antiviral wipes and carefully wipe down all surfaces and equipment before and after using them.

More Frequent Hand Washing

It is not enough to simply wash your hands when you get home from the gym. You will need to up the number of times you perform this task and make sure you take at least 20 seconds to thoroughly wash all areas of your hands, preferably up to your elbows. Once again, use antiviral wipes to clean the tap before you touch it and to close the tap. If you unwittingly touch anything on your way from the gym to the car, use hand sanitizer, ensuring it contains a high percentage of alcohol (between 60% and 95%). 

Washing Your Hair

When you get home, immediately throw your gym clothes into the washing machine and keep your gym bag in a box so it does not touch the floor or other pieces of furniture. Wash your bag in the washing machine as often as you can. Shower, ensuring you give your hair a good wash as well. Viral droplets can settle on your hair as much as they can on your skin, so use a good cleansing shampoo as well as conditioner to keep hair well hydrated despite your more frequent shampooing schedule.

Getting Tested

If you develop a cold or flu, seek medical advice and get tested for COVID-19, even if you don’t feel too bad. This is because symptoms are sometimes mild or hardly existent. Receiving a positive diagnosis will enable you to isolate early so as to prevent co-workers, family members, and friends from getting infected.

If you are in a state that permits gyms to open and you are excited about using all your favorite equipment, make sure to practice strict personal hygiene measures. These include wiping equipment down, washing hands frequently, and maintaining distance from other gym goers. You should also be vigilant for symptoms and get a COVID-19 test if you feel like you have come down with a cold or flu.

BING3WATCH | KILLING EVE

Read the July Issue of Athleisure Mag #55 and see BING3WATCH | Killing Eve in mag.

ABNORMAL MENSTRUATION SYMPTOMS TO WATCH OUT FOR

Often, menstruation is an awkward topic for many women. Some may feel their menstrual cycle is abnormal, while others may simply be embarrassed to talk about it especially when considering the social stigma that surrounds it. 

In addition, menstruation is just extremely painful for females. Some healthy women choose natural remedies such as opting to take CBD to manage period pain. 

But in order to get better acquainted with this difficult time of month, it’s important to know about abnormal menstrual symptoms to watch out for to make sure your menstrual cycle is healthy. 

Is There Such Thing As Normal Period

Perhaps the best way to define a normal period is one that occurs regularly. Menstrual activity can vary significantly from one female to another, typically occurring every 21-35 days and lasting between four to seven days. Alterations in menstrual activity can result from hormonal changes brought on by birth control and other medications, stress, or aging. 

The following eight symptoms, however, typically signify an underlying issue that requires treatment. If you experience any of these symptoms or notice an extreme change in your menstrual cycle, it’s important to consult your doctor.

1. Excessive Bleeding

Bleeding is a natural part of menstruation, and naturally impacts your clothing choices when it’s that time of the month. While many women report heavy flows at some point in their lives, soaking through a tampon in under two hours is too much and could signify an issue. 

Similarly, bleeding should not continue for longer than seven days and can be particularly dangerous for women with anemia. Bleeding between periods can also be a sign of cervical or uterine cysts. Endometriosis, a condition in which uterine lining grows in other parts of the body, could be another cause.

2. Missed Periods 

A missed period is a well-known sign of pregnancy, as menstruation may not begin again until a woman finishes breastfeeding. But it can also be the result of intense stress or physical activity, birth control usage, or even changes in diet. 

Women entering menopause typically have infrequent periods before the menstrual cycle stops altogether. Women who miss more than three periods well before menopause, or who have not had a period by the age of 15, may have a condition called amenorrhea. 

3. Abdominal Pain Or Intense Cramps

While cramps are a normal part of women’s menstrual cycle, abnormally severe cramps could be a cause for concern. Extreme dysmenorrhea, or pain during periods, could be caused by fibroids, endometriosis, or other conditions. For normal cramps, natural solutions ranging from CBD oil to diet modification can help lessen pain.  

4. Breast Pain

Increased breast tenderness is commonplace during one’s period. It is caused by changes in hormone levels, but should only be a mild discomfort. If you experience intense breast pain, especially when you’re not on your period, then you should consult your doctor. 

5. Intense Nausea, Diarrhea, and Vomiting

During one’s period, the uterus releases chemicals called prostaglandins, which can cause nausea, light diarrhea, or light-headedness. Intense nausea leading to vomiting should be reported to your doctor, especially if they’re not normal for your cycle. Vomiting or extreme diarrhea can also result in dehydration. 

6. Abnormal Duration

As mentioned before, most women experience periods lasting between four and seven days. Some women, however, may have periods as short as two days. If short periods are the norm for you, or if you notice a change after starting hormonal birth control, this is usually not a cause for concern. Elongated periods, however, may signify an issue such as hormone imbalance or polyps, especially in combination with excessive blood flow. 

7. Significant Changes In Mood

Many women experience emotional changes along with the physical changes that accompany the menstrual cycle. These shifts are natural aspects of hormonal changes within the body following ovulation, which can exacerbate existing mental health conditions. Changes in mood that are noticeably more severe or interfere with daily activities could be a sign of premenstrual dysphoric disorder.

8. Migraines

Headaches frequently accompany periods, and may worsen for those who typically suffer from migraines. Migraines are relatively common, with 40% of women reporting them regularly, and have a wide range or causes. While there is no cure for migraines, it’s important to report them to your health care provider, who can help you treat symptoms.

Conclusion 

It’s important to keep an eye on your menstrual cycle to ensure that your body is healthy. Any abnormal symptoms, especially severe pain, could be a sign that something has gone wrong. Together with your doctor, you can keep track of what makes up a normal period for you and make that painful time of month just a bit easier. 

ALWAYS TOPPING WITH RYAN MURPHY

This month, we have the honor to have 3 X Team USA Olympic Swimming Gold Medalist, Ryan Murphy join us for the cover feature. Known as a decorated backstroke swimmer who also has a world record in the men's 100-meter backstroke, we talk with Ryan about how he got into the sport, transitioning from an activity to going pro, his experiences at the 2016 Summer Games in Rio as well as being a part of that riveting 4 x 100m medley. As he looks forward to the Olympics in Tokyo that's slated for next year, we talk about how he trains and modifies his routines as we all navigate COVID-19, the importance of mental health and how he is approaching his goals. He also shares how he is focused on impacting the sport of swimming whether as a competitor or simply enjoying water activities. He also talks about how he gives back to others and how this changemaker has been inspired by others.

ATHLEISURE MAG: We are so excited to have you as our 55th cover for the July issue as well as for an upcoming podcast episode of #TRIBEGOALS for our changemakers who are making an impact within and outside of their industry!

RYAN MURPHY: Thank you! I’m stoked to be a part of this awesome opportunity. Where are you guys at right now!

AM: We are based in NY.

RM: Oh wow so how has that been?

AM: Well, it’s funny. If someone said a few months ago that we would be indoors for a week – it would have been impossible! We had a number of plans that we were looking at regarding the Olympics and a number of activities that take place here across the industries that we cover and obviously some of those things are not happening this year. We did our cover shoot in mid March with Rachel Nichols host of ESPN’s The Jump. Literally, the NBA had just announced the day before that they were postponing the NBA season. We were still able to do our shoot which was great, and had a great afternoon with Rachel, and sheltered in place. Obviously, being in NY, it was just wow!

RM: Oh yeah, I mean it’s been going on for so long! I mean, I remember when we got our schedule in April, and it was like we were going to be out of the University of Caifornia, Berkeley pool through all of May. I got that schedule and I was like, what the heck and at the time, I was like “this seems pretty aggressive.” And here we are in July – still doing it!

AM: Exactly! It’s just amazing how things are being altered in so many ways so it’s very different. On the other side, the way we have been able to still enjoy, learn and connect with people such as yourself and still share your stories – but it’s strange times!

RM: Well it’s great that you guys are able to pivot – that’s a positive.

AM: Absolutely, it was about finding other ways to do it. But we thought that maybe this would be a couple of months or so honestly you just wake up and think, “this is like Groundhog Day, but there is no Bill Murray.”

RM: Haha exactly!

AM: I know that you grew up in an athletic family, how did you come to the sport of swimming? When did that transition from being an activity to one that you wanted to participate in in terms of competition?

RM: So I’m the youngest of 3. I’ve got an older brother, older sister and you nailed it. We were kind of just like that family in the neighborhood that was doing everything. So that’s how it started. We were all born in Chicago. We moved down to Florida literally when I was 6 months old and the summers in Florida are just so hot. We’d go down to our community pool and my older brother and sister were old enough to get onto the swim team and I was just that little kid running around the pool with floaties on.

So when I turned 4, I went on the Summer League team just following in their steps and it really progressed naturally. At first, I hated going to practice, I came up with an excuse every single day just to get out of practice! Until, we were at the end of summer and a week out from the big championship meet and they were like, “alright Ryan, we’re picking our 4 x 25 Free Relay and we’ve got 3 guys chosen and it’s down to you or Billy for the 4th spot. So, we’re going to do a 25 yard pre-swim off right now. If you want to be a part of it, you’re going to need to swim this right now!” So I get up out of my mom’s lap and walk up to the side of the pool, win the swim off and from there, I feel like I was just into it. That swim off taught me the love of competing and from that point on, I was into it.

So when I turned 7, I started swimming year around, when I was 12, I gave up other sports and really when I gave up other sports, that’s when it started to become a little bit more serious for me.

AM: Wow. Did you always dream of being an Olympian and at that time, what did that look like or mean to you?

RM: Yeah of course! I always dreamed of being an Olympian. I mean, I also dreamed of being an NFL player or an NBA player so I kind of dreamed of reaching the top in every sport. It just turned out that swimming and the Olympics was probably the most realistic of those goals. I do think that every swimmer grows up wanting to be an Olympian and I can remember watching the Sydney 2000 Olympics. I had just turned 5 when the 2000 Olympics were on and I have some memories of that that I can go back to right now. I remember watching the Womens 400 Free Relay and that was just the coolest thing ever. It continued to kind of grow from there. In Athens 2004, I remember watching Michael Phelps and him just absolutely crushing it! In Beijing 2008, I was 13 at that point so I was really enjoying the sport and I remember most of the races from 2008. For London 2012, I got 4th in 200 Backstroke for the 2012 Olympic Trials and 6th in 100 Backstroke and I was watching guys that I had interactions with them at that point. So that was really cool and so every Olympics was cool just to see how my perspective on the sport changed as I grew older.

AM: What is it about the backstroke that you enjoy and did you just naturally go to that part of swimming that you wanted to do?

RM: Yeah, I think inherently, you enjoy the things that you are good at. That’s probably why I enjoy backstroke more than breaststroke. Breaststroke is just not my natural stoke. I do train all of the strokes and I think that that is really good to keep it fresh. Backstroke is just different, it’s always been a little different. I remember growing up that my coaches would try to give me technique tips in every stroke and they would try to give me technique tips on backstroke and I’d be like, “mmm like you know the way I’m feeling it right now, this is better.” That was me as a 10 year old. As a 10 year old, I knew that the things that I was feeling were potentially a little different then the way that the coaches had taught technique in the past. It’s kind of weird looking back, because I have always been a very obedient and respectful kid. In my mind, I was like, ok I’ll act like I am taking this advice, but I wasn’t actually taking their advice for backstroke technique. I guess that now that you asked me that question, I never really thought about that before. But the backstroke has always felt natural and I have always felt that I have a really good feel for the stroke.

AM: Especially when you talk about a sport like that where there are different kinds of strokes, you can tell when you see someone that is hitting it and that they’re just on autopilot. It’s not about the 1, 2, 3, 4 – it’s just the natural and that’s why we wanted to know because we can tell that you really like that backstroke!

RM: It’s the same thing like when you watch a marathon. Those guys and those women that are winning the marathon, like Eliud Kipchoge is holding in like the 4 minute range for a marathon and it doesn’t even look like he’s trying! It’s like holy crap! That’s some serious talent right there.

AM: What was it like for you to be at the Rio 2016 Olympic Games from the opening/ closing ceremonies, competing, getting 3 gold medals and setting a new world record to boot for the 100m backstroke. What was that like for you especially since it was your first Summer Games that you went to?

RM: I mean, yeah it was an absolute whirlwind. I think that one of the things that I did a nice job of going into it as we talked about before was that it was always my dream. It was my dream to go to the Olympics and when you’re living your dream and when you are actually in that moment, that could be a very pressure packed situation. What I did well was to downplay the significance of the moment, a lot. That helped me a ton at the Olympics. In terms of the experience itself, it’s just absolutely unreal. When you’re there, it’s a swim meet and I have been to hundreds of swim meets in my life. So you don’t really realize it when you’re going to the ready room, you’re getting behind the blocks and you do your race. You only realize it when you get out of the pool and you’re kind of chauffeured immediately to NBC and you can literally, if you want to, talk to over 100 different outlets right after your race. That’s something that I have never had to experience and navigating that was very interesting. I think that and it's so cliché, but the thing that I appreciate most is the friendships and the memory of it. It’s really cool to think back to the conversations that you had with a guy like Phelps or Ryan Lochte – people that have been doing it for so long and are absolutely iconic in our sport and to be able to develop relationships with those guys that are lasting is really cool.

AM: We remember, watching and cheering the 4 x 100m with you guys – you, Michael Phelps, Cody Miller, Nathan Adrian – how do you from a training perspective prepare for this particular event since there are a number of people with you doing that? Is that difficult for you?

RM: I think that relays are the easiest part of the sport. I absolutely love the relays. It’s so fun to go behind the blocks with 3 other guys. You never feel more patriotic. I’m going behind the blocks and I’m wearing the USA cap. And Cody and Michael and Nathan are all wearing the same. They’re all super fired up. It’s the end of the meet, we’re super excited that we had all had great meets at that point and we’re all excited about that. We’re excited about the race and I think that the coolest part about that is that obviously you’re swimming with the most iconic Olympian of all time.

I think what’s really awesome to see is that you go and walk anywhere with Michael Phelps at the Olympics – it could be the warm up pool, the ready room, behind the blocks – every single person whether it’s a swimmer, coach, official, volunteer worker, wants to look at Michael Phelps. Everyone, for at least a split second is off their game because they’re observing Phelps. That just gave me so much confidence. It was like, “wow this guy is so iconic that everyone has to stop what they are doing and he’s on my team.” That was just a huge confidence boost behind the blocks and it totally added to the adrenaline of the moment. I was thinking, 1. I have to nail my leg, but 2. I really can’t screw this up for Michael. He’s won 23 gold medals – if he goes out on a silver medal, that’s just weird. We’ve gotta get him a gold here.

AM: We remember when we watched it live and booked our entire night around seeing that event to watch it in real time. In preparing for talking to you, we watched it again and that moment still gives you goosebumps watching it because all 4 of you are just killing it and it is one of the most iconic moments in Olympic history in our opinion. What lessons did you take away from those Summer Games in Rio?

RM: Ooo that’s a good one, I really like this question. I think that every swim meet is a really good learning opportunity. The biggest lesson that I probably learned from Rio is that when you’re in a situation like that where there is so much pressure and every emotion is going to be heightened, the highs are going to be really high and the excitement levels are going to be through the roof, but then the feelings following a bad performance are going to be really really low. I think the biggest thing is just recognizing that the entire scope of emotion is going to be felt by both yourself and your teammates and you have to be aware of that. I think that’s the biggest thing and then learning how to get in and get out. When I’m at the pool, be intense and when I’m not at the pool – let’s chill. Let’s enjoy this moment and enjoy the Olympics. You’ve gotta even during that 8 day meet, you still have to have balance. You can’t just be eyes wide open, super intense for 8 days and still be firing pretty well on day 8.

AM: Well, what’s an average training day like for you when it comes to gym time and pool time?

RM: So right now it’s a little different. When we’re in our “typical schedule,” we go 3 practices on Mon., Wed. and Fri. and then 1 practice on Tues., Thurs. and Sat. On Mon., Wed., Fri. we go from 6–7:45am in the morning, 1-2pm in the weight room and then 2:15–3:30pm in the pool. On Tues., Thurs., Sat. we just go from 8-11am in the morning as an absolute burner of a pool workout.

AM: How have you adjusted your workout because of COVID-19. We saw on Instagram that you were pushing an SUV up a hill in neutral!

RM: Yeah and I think that that particular video was in the lag time where I was training in Colorado at the Olympic and Paralympic Training Center as the Corona Virus situation was really ramping up. The Olympic Training Center closed down and so we had to fly back to Cal and there was a 6 day period between the Olympic Training Center shutting down and the Olympics being postponed. We come back to Cal, we didn’t have access to the pool or weight room. I didn’t really have any weights at our house so, we’re trying to work out, we’re trying to figure out that if the Olympics are still on, we have to be prepared, we have to be safe, we have to support our communities and we have to prepare for our dreams essentially. We did a workout in the garage and we were like, alright we feel that we have hit arms pretty well. We didn’t feel like we had hit legs super well and I’m looking around to see how I can workout my legs without any weight. I’m looking around and I see my car and Josh Prenot, who is one of my roommates he’s still swimming and he won the silver medal at the 2016 Summer Olympics for Team USA for the 200m breaststroke. I said, “ok Josh, let’s try and push my car up a hill.” We live on the top of a big hill in Berkeley. I didn’t know if we could get it very far, but it could be a solid workout. We pushed the car and the street we live on is a little more steep then what we were hoping. We didn’t get it super far, but it was cool. It was cool to get creative in this time. I think that it's so easy as an athlete to fall into a routine and stop thinking of creative ways to get better, so that is something that I have really enjoyed at this time. Getting creative, finding new ways to improve and really just pushing the envelope on performance.

AM: We know that when you’re coming into an Olympic year, there are things that you typically do in one month versus another month. How do you mentally make the change over now knowing that it has been pushed back for an entire year, how does that work for you in terms of training, your goals and just being in that mindset that it is pushed back a little bit further?

RM: I think that from the mindset, when that Olympic decision came down, there were a couple of different ways that people approached it. The way that I approached it is, “ok, that’s the end of my season.” I took a couple of weeks off, I went home and stayed with my parents for a little bit which was great. I hadn’t been able to be home in about a year. So it was cool to be able to go back to Florida, hang out with them for a little bit and then when we started to get back into it, it was like the progress that we had made in the past year that progress was made. Just because we didn’t get to see a time on a scoreboard at the end of a year, doesn’t mean that we didn’t improve. So, I was able to accept that pretty easily and going into this season, it was like, “ok we’re going to start off slow, build the intensity both physically and mentally and then we’re circling June and July of 2021 and everything is going to build towards that. It’s a bummer that the plan changed and knock on wood, the Olympics are happening next summer. We shifted and we’re prepping for that and we’re hoping to put on a really really good performance there.

AM: What are your goals that you have going into the next Olympics? Do you have certain things that you want to tick off and to achieve there beyond what you did for the last Olympics?

RM: You always want to be topping yourself and everyone else. My goals going in, I’d love to be able to defend my titles in all 3 of those events 100m back, 200m back and the 4x100m relay. They added a new event this time around. It’s the 400m mixed medley relay where you take 2 guys and 2 females and you can put them on any strokes. I’m hoping to get on that relay and I’m hoping to get on that relay and I'm hoping that the US wins the inaugural 400m mixed medley relay as well! I’m someone that totally thrives on the competition. That’s a daily motivator for me and I think that the thing that I have to be super careful of is just making sure that throughout the season that I’m still just focused on self-improvement. The competition can be a motivator for those days when I really don’t want to get up at 5:20am and get in the water. The competition is going to push me to want to do that. It’s going to push me to wake up, to get out of bed, go to practice and work my butt off. At the end of the day, I’ve got to get up and push myself as far as possible and that’s my goal throughout the year and then the hope is that that culminates and being good enough to win at the biggest stage.

AM: You have amazing brands that you have partnered with from Bridgestone and Speedo as sponsors. How do you determine the brands that you align with based on your synergy and do you kind of have a bucket list of other people or brands that you want to partner with just to expand your portfolio?

RM: I think first and foremost, I want to be with world class brands. That was a motto of ours at Cal. We wanted our aquatics program at Cal to be world class and that’s something that really stuck with me. I want to be associated with people that do things the right way and that they do it really really well. That’s what I look for and Speedo, Bridgestone and Goldfish Swim School all have that in common. They all do things super well, first class – I think that they’re all very very competitive and they want to be the best. But they also do it with class.

The executive team at Bridgestone is incredibly impressive and they flip that switch by saying that they want to be the best tire company in the world. At the same time, they are the nicest people ever. Same thing with Goldfish, same thing with Speedo.

So, that’s the biggest thing that I do look for. It also has to make sense in my daily life. On a daily basis, I drive my car everyday and I drive my car on Bridgestone tires. I live at the top of a hill so if my tires weren’t good, I wouldn’t be able to get up the hill. I wear a Speedo everyday, so that makes sense and then Goldfish Swim School, they do a ton to teach kids the sport of swimming which is something that I am super passionate about. Both from a life saving perspective because if you get swim lessons, and I don’t want to mess up this stat, you are 90% less likely to drown if you had formalized swim lessons. That is incredibly powerful.

I want to grow the sport of swimming and I also think that even if you don’t choose swimming as your sport, water activities are incredibly fun. So many of my favorite memories have come in the water both in competition and in the ocean and the river. I love the water and I want everyone to experience the gifts of the water. All 3 of those brands have made a lot of sense for me.

In terms of bucket list brands, it’s just something that’s got to be a part of my daily life. I have things that I really enjoy whether it’s going golfing or following the stock market. I’m a little bit of a nerd and I love following the stock market! I will say that I don’t splurge on a ton – I think that I'm pretty frugal, one thing that I'm willing to splurge on is watches. I absolutely love watches as an accessory piece. Any of those things that fall within my interest would make sense for me.

AM: In terms of working out as we’re always looking to add to our fitness routines, what are 3 of your go to workouts that you tend to do in a session that we should consider putting into ours?

RM: I think that first and foremost in a sport like swimming, the most important thing is abs and your stabilization muscles. So abs and back, I hammer those on a daily basis. Exercises for that I do the pretty typical crunch, side crunch, V-ups, plank and side planks. Stuff like that, it’s all pretty simple. I also really like the Olympic lifts and I love doing clean. I guess if I’m talking to someone who is less of professional athlete, I’d say that an alternative to clean would be front squats. I’m not a huge fan of back squats, it’s easy to hurt the back and I’m much more of a bigger proponent of front squats where you really have to brace the abs and hold your body upright. You can’t do as much weight, but it’s really a whole body exercise.

For an upper body one, I love pullups. You can do so many different variations of over hand and just really isolate the lats. You can do under hand and get a little bit of biceps in there. You can go wide grip and get a little bit of chest so there’s just so many different kinds of variations of pull ups. I think that that’s really a great full upper body.

AM: From a dietary standpoint, what kinds of foods do you incorporate to your regimen that fuels your workout and optimizes the goals that you’re trying to do?

RM: I try to keep the diet pretty simple. At the simplest level, most of my meals I’m looking to try to get a really healthy grain/carb, a really solid vegetable, a pretty lean protein and then like anyone else, I love avocado – throw some sriracha on top – I’m all about the sauces. At its core, I keep it pretty simple.

I like oatmeal, then I make an omelet for breakfast. For lunch, a lot of time I will make a smoothie which is essentially a vegetable smoothie to kind of throw in potentially any kind of veggie that’s in my fridge. I’ll just throw it in there and throw in some cinnamon to kind of make it taste better! I’ll drink that down and for dinner, I’ll go to your quinoa or rice, potatoes, a pretty lean protein – salmon, turkey, chicken and a healthy veggie. I mix up the veggie a lot in that one as well.

AM: When you are splurging, what are your splurge foods that you treat yourself with?

RM: Well I mean, there’s a lot! I also mix up the splurge foods. I absolutely love steak. If I’m splurging, I’ll have a big fat piece of ribeye – that’s just fantastic! Or I’ll have a pizza, a burger – I love ice creams. I mean God, you’re making me hungry when you’re asking me this question!

AM: How important is mental health? In times like this as well as when you’re training, how do you check in with yourself to ensure that you’re in the right place to be the best you?

RM: Mental health is huge. I think the biggest part of athletics and really life is being able to maintain your levels of motivation and being honest with yourself. The same way that I talked about that super scope of wide emotions at the Olympics, I feel that at a time like this, the scope of emotions has widened for a lot of people. The way I check in with myself, is that I feel that I am incredibly fortunate to have an incredible inner circle. I talk to my family all of the time, I talk to both of my parents, my brother and my sister, my inner circle of friends. We all stay in touch very frequently so, that’s what I really do. I do consider myself very fortunate and I don’t want to make myself sound like an expert on mental health. I honestly never struggled in that area, but I do consider myself very fortunate in that aspect. But I do think think that everyone could benefit having very open conversations with their inner circle which has helped me. I've never felt like very very low, but obviously, everyone has bad days and so on those days, I totally lean on my inner circle to help me out.

AM: When you’re not training, what can we find you doing when you’re just hanging out and taking time for yourself?

RM: In this time, it’s been a little tough. I’m a massive sport fan. I like watching football, basketball. I would literally set reminders on my phone when the Michael Jordan documentary came out because I was feening for sports so bad! I totally miss that aspect, but I have been into golf for a little while now, so I’m lucky that I live 5 mins away from a golf course in Berkeley. I go up there all the time and I’ve been playing probably at least 1 round a week, I go to the range probably 2 times a week. So that’s been so great.

I love following the stock market. As I mentioned earlier, I am a bit of a nerd and when I turned professional in swimming, the biggest thing I was nervous about was feeling like I was losing my mental sharpness. I wanted to make sure that I had something that was engaging my mind and the stock market is that. I find it absolutely fascinating in just looking at how everything mixes based on people’s investment horizon – how long they wanted to be in the market, whether they were looking purely at the financial statements or if they are going off of the news cycle. I absolutely love that and in this time, there has been so much volatility in the market that I think that there has been some really good opportunities to make money in these past couple of months.

I’ve been dabbling in that a lot and I know that was a little long winded but essentially, my hobbies are watching/ participating in sports with golf, hanging out with the guys and the stock market.

AM: Five of our covers at Athleisure Mag have been awesome CNBC hosts, we've spent some great times with them, so finance and lifestyle for us has been a pretty big pillar for us. Just like you said, it’s a measure of what’s going on in a given environment and what people are leaning towards and away from. We love the financial mix.

Earlier you were talking about how you help children how to swim. Are there ways that you give back to the community at large or even specifically in the swim community with kids coming up that want to be just like Ryan Murphy?

RM: I try to spread out my time pretty well in terms of the swimming community. Totally at the earliest stage at the grassroots level, I want to grow participation in the sport and that’s why I partnered with Goldfish Swim School and that’s why I am involved with USA Swimming Foundation. USA Swimming Foundation does a lot of really really good work to increase the reach of the sport. It’s no secret that minority participation in swimming is lower than white participation. So USA Swimming Foundation for the past couple of years has done a lot of work in that area to try to increase minority participation in the sport and minority ability to swim. So that is something that I am really really passionate about. As people move up in the sport, there’s a guy named Carson Foster. He’s going into his freshman year of college. He’s been someone who’s reached out and said, “hey, I’d love to pick your brain on some stuff.” I absolutely love doing that. It’s cool that now at the age of 25, I’m a veteran and that’s crazy but it’s also cool that people want to hear from my experiences and what has made a difference in my career. I’m always willing to pay that forward to the younger athletes.

Then completely outside of swimming, I have done some work with the Tom Coughlin Jay Fund. So getting back to being an avid sports fan, Tom Coughlin was the head coach of my hometown's football team. So he was the head of the Jacksonville Jaguars (he was also the head coach for the New York Giants) and an icon in Jacksonville. He has an incredible foundation that works with kids and the family of kids who have cancer. In this time, I have done a couple of Zoom calls with a couple of those kids because they’re going through cancer treatments and the visiting hours in hospitals are limited due to COVID-19. They’re really just looking for interaction and its absolutely incredible with these kids. Every single one of them is so optimistic, so fun, so outgoing, so mature while they are in the fight of their lives. Those conversations are incredibly powerful and they definitely impacted me more than I have impacted them. That’s been really cool to be involved with them for the Tom Coughlin Jay Fund as well.

AM: What is the legacy that you are looking to build whether it’s in the sport or outside of it that you want people to recognize you for?

RM: I think that the biggest thing is that it’s not about the accolades or the accomplishments. Records are going to be broken, there is always going to be someone younger – probably more talented at some point who is going to out do everything that you did at the pool. My biggest goal in terms of my legacy is that I want people to recognize that I have done and will continue to do everything in my power to reach my potential and to grow the sport of swimming. Those are my biggest goals. I want to be the absolute best athlete that I can be, but I also want to raise the profile of this sport. I view swimming as an incredible sport and I want people to be involved. Those are 2 goals of mine and I hope that people do recognize that I am doing absolutely everything in my power to reach both of those goals.

AM: As a changemaker, being someone who a lot of people look up to, who have been 3 people for you that have influenced your career or the way that you look at life?

RM: I’d say that number 1 would be my grandpa. My grandpa is an absolutely an incredible human and kind of a wizard! He has his PhD in math and so he has made his career off of writing math books. He has written over 100 math textbooks in his life and it’s absolutely insane. He’s so smart and probably one of the smartest people that I have ever met. He's an incredible mentor to me – he just has such a down to earth view on life. He has had an incredibly successful life. He didn’t come from much and he really valued his education and has now made a really solid living off of that. He is just someone that I respect so much and he has always been someone that I lean on for advice. Honestly that includes my parents as well so number 1 include my grandpa/my parents.

I guess #2 I will go more athletic. It would be Aaron Peirsol. As we have talked about it, I have always been a backstroker. When I was growing up, Aaron Peirsol absolutely dominated. He dominated from 2000 – 2010 in the backstroke events. He had a huge impact on my career. I would always be glued to my TV when he was swimming. Not because of how he swam, but his personality. He was so chill that he would be the guy that would walk out to his races with his cap and goggles in his hand. Everyone else would have their cap and goggles on and a lot of time, they were over their eyes already. He was just so chill that he would walk out as if he was going on a Sun. swim for a country club. Then he would go and dominate everyone and win gold records. I thought that that was just the coolest thing ever.

The 3rd one that I would go with is a coach. My current coach, Dave Durden, the head coach of Cal since 2007 and the head Olympic coach for the next Olympics. He’s 43, super young in the coaching world and he has such a quiet confidence about him that is just contagious. He's so calm and so measured. I've been swimming with him for 7 years and have only seen him lose his cool probably 1 time in the 7 years that I have swam with him. He’s dealing with 30+ college aged guys. We’re an all guys program and there is a lot of horseplay and personality going around and he just keeps his cool at all times. He’s another guy that I’m so impressed by his demeanor, his ability to plan and his ability to adjust. In this time through COVID-19, he has been an absolute maniac. He’s been jumping through hoops to figure out how we can train safely and just getting all of us on board for his plan. He’s an absolute incredible coach and incredible mentor. David is someone that is going to be a friend for life for me and I am super appreciative of the impact that he has had over my life and my current livelihood!

IG @Ryan_F_Murphy

PHOTOGRAPHY CREDITS | Front Cover, PG 16/17, 28, 32, 33, 34/35, Back Cover: Speedo USA/Photographer Richard Phibbs | PG18, 21, 31, 40-41: Photographer Jack Spitser | PG 24-25: Speedo International | PG 26-27: Speedo USA/Photographer Aaron Okayama | PG 42 -45: Xinhua/Imago/Icon Sportswire | PG 46: Photographer Sean Juo | Front Cover, 16-17, 22-25, 28, 32-35, Back Cover: Editorial Design by Athleisure Mag | PG 52- 53: Photos courtesy of Goldfish Swim School |

Read the July Issue #55 of Athleisure Mag and see Always Topping with Ryan Murphy in mag.

Hear 3 X Team USA Swimming Gold Medalist, Ryan Murphy on our show, #TRIBEGOALS - which is a part of Athleisure Studio, our multi-media podcast network! Make sure to subscribe to find out when the episode drops. You can hear it on Spotify, Apple Podcasts, Google Podcasts and wherever you enjoy listening to your favorite podcast.

GETTING-STARTED GUIDANCE IN PLAYING FREE ONLINE BINGO GAMES

Everyone looks for enjoyment when wanting to play bingo. The ancient game of changes is experiencing an interesting shift in the way that we play the game. Technological advancements prompt the evolution of the game and how players interact. There are now different online games to access in the dragonfish bingo sites. The dynamic features in this kind of gaming sites give a wide platform for gamers all over the world.

Where to Learn & Play a Game of Bingo

Previously, whenever a person wanted to learn the game of bingo he/she would have to visit a hall. The venues allow bingo lovers to come together for fun. With the digital era, more players can access the game on virtual platforms than in outlets. Sites offering the games are friendly for newbies and savvy bingo players. It is now possible for those interested to sign up and make money online at the comfort of their homes. The dragonfish bingo sites have amazing games. Newbies should get started with trial account in bingo games.

Types of Bingo

There are different kinds of bingo to choose from in any casino. The developers of each game have a unique way of playing but the idea and rules remain the same. Below are the types of bingo that come with a few variations to the game for you to choose from;

90- Ball; this is the most common and popular form of the game. The player has a chance of winning by getting one, two, or three straight lines. It makes use of 15 numbers for the bingo set with three rows and nine columns.

75- Ball; a popular game for lovers of bingo. A player wins by making a vertical, horizontal, or diagonal line. Different online casino sites create a variety of winning patterns for the game. 

80- Ball; common in the online platforms, it a new addition to the game. The game is set with rows and columns just like the others. Winning is by marking off the right pattern of the game.

30- Ball; this is a faster variation of the online bingo games. Its other name is 'speed bingo'. The first player to get the combinations of numbers called out becomes the winner. In online casinos, the systems choose the winner via the electronic platform.

How to Play Bingo

It is easy to learn the rules and regulations of bingo games. This is what makes the dragonfish bingo sites popular with people of all ages and walks of life. The chances to play online or in the brick and mortar casino is the same. Both reveal numbers as you mark off what is on your ticket. Each variation of the game has a unique setup that you can choose to play. The ticket possesses different sets of numbers according to the bingo room. The first person to cross off his/her numbers in entirety before the rest wins the round.

Online bingo games use the classic rules of the game to make it fun for the players. It retains the word “ball” in the name as the game uses a ball to display the numbers. As a newbie, do not let the name discourage you from learning this game of chances and luck. Filling up one line on the board will let you win. Clearing the card will give you a full house win in the game.

The first step to playing bingo in a hall or online is purchasing a ticket. It costs as less as $1 to buy a ticket and you can make a higher stake to get the chance of winning more. A bingo card in the online bingo game contains rows and columns for the round. The game begins as soon as the system in online bingo starts revealing the winning numbers. Ticking off the numbers is fun as your adrenaline pumps with the calling out of numbers. The numbers will be called until one gets a line or full house.

In online bingo games, the system crosses off your ticket automatically. The autoplay options make the game easy for you by locating the numbers and controlling the gameplay. Keeping an eye on the cards is easy with the online bingo gamers. The features will arrange your cards according to the combination that is likely to win. When you are close to winning, the system can alert you by highlighting the cards. The design of dragonfish bingo sites is enjoyable for bingo gamers. it offers a variety of options and advancements to the ancient game of bingo.

Reasons to play Bingo

Bingo is an all-inclusive game for gamers to try their luck. This is an easy casino game for any person to learn and play. The interface is friendly and you can find it entertaining as you fancy your chances of winning. Let's look at reasons that dragonfish bingo sites are gaining popularity among adults; 

·       People use the platform to interact and socialize with other gamers. Whether it is online or in brick and motor casinos, the games bring similar people together. 

·       It is a traditional game that people can play as a family. Even the youngest of them all can learn a thing or two about the game. 

·       Many people like to be competitive and win against worthy opponents. It is enjoyable to try your luck and chances in the game.

·       There are amazing prizes to win in the game. The jackpot and bonuses in the game are an advantage for online casino players. Those playing at the hall can have giveaways for winners.

·       The game requires minimal movement to play and win. Nobody can be left out in this game.

Choosing the Best Bingo Site

Gaining experience is a critical factor to consider when choosing the best bingo site to play in. Sites offering free games are a good fit for the newbies who do not understand the game. It gives them a chance to learn and understand the game before they can challenge others for prizes. 

Subscription

The mode of payment when playing the online game is through the mobile money platforms. It helps to top up money on the account anywhere. 

Conclusion

There is an increased convenience in playing a game of bingo and gamble whether on the move or not. The free online bingo site design works well with all versions of the android and windows operating software. You can play a game on the go.

THE ART OF THE SNACK

This month's The Art of the Snack takes us to New Orleans to award winning James Beard Foundation, winner, Food & Wine winner and BRAVO's Top Chef Season 11 runner up and Fan Favorite, Chef Nina Compton. This restaurateur is the chef and founder of Bywater American Bistro and Compère Lapin. We caught up with her to talk about her culinary journey, both restaurants, signature dishes and cocktails and a meal that you can recreate at home. We also talk with her about the challenges that she has faced in running this restaurant while navigating COVID-19 that has effected the hospitality industry.

ATHLEISURE MAG: Tell us about your culinary journey and how you came to creating Bywater American Bistro and Compère Lapin?

NINA COMPTON: I grew up in St Lucia and felt the warmth of people coming together over a meal and decided to study at The Culinary Institute of America. Determined to continue learning from the best, I went to work for Daniel Boulud at Restaurant Daniel in New York City. After too many cold winters I decided to move to Miami where I worked under Norman Van Aken and Scott Conant. With the influence of these gifted chefs, I learned technique and flavor combinations that I could use to cook the food I wanted. I participated in Season 11 of Top Chef and was runner up and Fan Favorite. After this experience I decided it was time to open my own restaurant. An opportunity became available in New Orleans and I decided to go for it! I opened Compère Lapin in 2015 and Bywater American Bistro in 2018, all while falling in love with New Orleans, the Caribbean’s “Northernmost City.”

AM: You have a number of accolades including being a James Beard Foundation Best Chef: South 2018 and Food & Wine Best New Chefs 2017 just to name a few. What does receiving these awards mean to you?

NC: These awards mean a lot to me as a reward for keeping my nose down and working hard through the years. It’s kind of surreal to have your name mentioned in the same categories of chefs I’ve respected all of my life as well.

AM: How do you define your style of cooking?

NC: My style of cooking is the result of taking a St. Lucian girl, training her in classical French and Italian cuisine and technique then plopping her in the middle of the farms and seafood and culinary history of New Orleans. It’s a complete mixtape.

AM: As a chef, how is New Orleans infuse your food?

NC: In so many ways: The history of the food and drinks. The camaraderie of the culinary community here. From the corner poboy shop to hundred year-old bastions of Creole fine dining to the great Vietnamese influence, all you have to do is keep your eyes and mouth open.

AM: We loved seeing you in Top Chef on their 11th season. How was it to compete in this show and what lessons did you learn from it?

NC: It was stressful, you could go home any day for a mistake! But it was a nice break from working every day and I enjoyed it very much. When others were high strung, I decided to relax and have fun with it.

AM: Describe a bit about what guests can expect in terms of the menu and the ambiance for Bywater American Bistro and Compère Lapin?

NC: Compère Lapin is a little more refined whereas BABs is more of a neighborhood bistro. Both however are made to make the guest feel comfortable. Our servers wear jeans and rolled up sleeves, but serve you with the tepernets of fine dining. Music and an active bar scene at both places add to the fun and casual yet serious about the food, drink, and service vibe.

AM: What are 3 signature dishes at each of these restaurants?

NC: Compère Lapin: Curried Goat with Sweet Potato Gnocchi, Cold Marinated Shrimp with Jalepeno Jus, and Roasted Banana Zeppole with Rum Caramel Sauce.

BABs: Spaghetti Pomodoro, Roasted Octopus with Smoked Potato Puree and Confit Tomatoes, Curried Rabbit with Coconut Rice and peas.

AM: What are 3 signature cocktails at each of these restaurants?

NC: Compère Lapin: The Copper Bunny: Absolut Elyx/ Tequila/ Ginger/ Pineapple/ Jalepeno/ Champagne. Ramos Gin Freeze: A frozen Ramos Gin Fizz.

Melonious Funk: Bolden Vodka/ Melon Shrub/ Citrus/ Spiced Salt.

BABs: Kentucky Mule: A Moscow Mule but with Pinhook Bourbon and house made Ginger Beer.

Any Punch that we come up with daily.

Unique selections of wine from not too heavily represented regions.

AM: During COVID-19, many restaurants have had to pivot on how they served their guests and neighborhoods with pickup and delivery, what did you do during the initial weeks of quarantine?

NC: Everything at least once. We shut down. We did drive thru pop ups with just my husband and me. We did to go and delivery. When we were able to rehire some staff, but still nervous about safety we opened up BABs for only one table per night. It was fun for the guests and us, but that’s not a great way to make money. In July we brought back a limited staff at BABs and are operating at 50% capacity. We're planning to open Compère Lapin in September.

AM: As BABs is open, can you share information regarding the capacity, rules and systems that you have created to ensure guest and employee safety?

NC: BABs is open at a city mandated 50% occupancy. All tables are spaced at least six feet apart. Guests need to make reservations so their info would be available for contact tracing. Everyone’s in masks, including guests unless they’re eating. All surfaces are sterilized repeatedly thoughout the shift. All of the staff are temperature checked daily and know that they can call out sick any time they don’t feel well.

AM: Looking forward and based on how you have had to navigate the past few months, what are your goals for the restaurant as they continue through the summer as well as the fall?

NC: I think the best I can hope for is to break even. The government has made adjustments to PPP that make it more suitable for restaurants, but we could really use more help as an industry or there will be a lot of hardship. We are watching every penny even closer than before, hoping for the RESTAURANTS Act to pass, and hoping for an effective, safe vaccine.

AM: Many people have been cooking a lot more due to COVID-19 and many restaurants have responded by creating meal kits of their favorite meals that people can make at home OR providing a recipe. I know that you recently partnered with Tabasco. Can you tell us about the dish that you created using their sauce and why using this was the perfect complement to this dish? In addition, what is your go to sauce perthe perfect complement to this dish? In addition, what is your go to sauce personally from the brand?

NC: I love adding spice to my dishes, and one of my recent favorite recipes is Hot Honey Butter Chicken which uses the Tabasco Original Red Sauce. I also make a hot honey butter which makes it extra juicy while adding a tangy, sweet, and buttery taste to the chicken. I serve it with a corn and tomato salad for a soulful, satisfying family meal. You can find the recipe here.

AM: What ‘family meal’ means to you and your community in New Orleans?

NC: Family meal is not only important to individual households but also in the restaurant industry, having people surrounded by each other brought together by food. New Orleans is known for its food and culture and the sense of pride, it is only natural to welcome, friends, family and strangers and break bread.

IG @NinaCompton

@BywaterAmericanBistro

@CompèreLapin

PHOTOS COURTESY | Nina Compton

Read the July Issue Aug Athleisure Mag #55 and see The Art of the Snack in mag.