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  • Writer's pictureThe Swim Hacker



Hi again , if you have read my older blogs you will see I have now posted as “ the swim hacker”

This reflects my ongoing experiences with various dietary approaches and although keto and its related programmes are useful ,so is tactically using carbohydrates and other approaches from the paleo or “primal” feeding approach. I hope my new blogs will not only cover swim tips and ideas for you to put in practice but also enable you to improve your health and wellness over the months to come.

During these crazy corona virus times I thought it a good idea to discuss how to boost your immune system and improve your safety.


Obviously, swimming is a fantastic way to boost your fitness and develop your lung and heart health, and the chlorinated water is probably one of the safest places to be as it kills the virus within 20 seconds! With our swim safe policy following Covid guidelines you can be sure you are in good hands with Evans swim school.


Now on to the immune system. There is a lot of talk about vitamin therapy, but the main thing is to make sure you are getting your daily vitamin C alongside a healthy diet. I tend to supplement my regular diet with the fizzy tablets and just add that to my water bottle for the day. See the chart below for the top 10 vitamin C foods.


The other hack you can use it to practice “breathwork”. Try “triangle breathing” inhaling for a count of 4 through your nose as this warms and filters the air and encourages production of nitric -oxide in the blood, exhale through the nose for longer than you inhaled (a count of 8) Hold the empty lungs for a 2 count and keep repeating. Try completing 8 to 10 rounds of this. You can practice this in the mornings or on your daily walk as a form of breath meditation. Nitric -oxide is beneficial as it relaxes and opens your arteries and veins providing a great delivery of oxygen throughout your body.

Alternatively if you want to try something that can also help to ease anxiety and boost your health, try the “box or square breathing” example below


I would also recommend cold water showers daily as this has been shown to boost your immune system. Build them up slowly ,do not just jump straight into a cold shower ! acclimatise yourself and build up to 2 to 3 minutes under the cold stream. If you cannot face this every day, try it 2 to 3 times a week, you will soon develop your inner “Wim Hoff” (if you have not heard of him I would recommend looking him up on YouTube.)

Remember to keep active and workout as you normally would. If you currently are not engaged in any workouts why not start now and try one of our Swimfit sessions with Evans swim school, you get access to a swimming pool lane to help burn off those lockdown pounds 😊.

On a final note, I know we are working under a reduced capacity with rules and requirements that are not ideal. The main thing it is great to see the kids back in the water and we want to thank all of you for your support.

See you on poolside!

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