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Why AAU Works for SwimAtlanta—and Why It Can Work for Your Club Too

This is an editorial from Chris Davis, the founder, owner, and head coach of SwimAtlanta, one of the top swimming programs in the United States. He established the club in 1977 with just 28 swimmers and one location. Today, SwimAtlanta operates at seven locations with over 1,800 swimmers and has produced numerous national and international […]

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This is an editorial from Chris Davis, the founder, owner, and head coach of SwimAtlanta, one of the top swimming programs in the United States. He established the club in 1977 with just 28 swimmers and one location. Today, SwimAtlanta operates at seven locations with over 1,800 swimmers and has produced numerous national and international champions, including five Olympians

By Chris Davis, Founder & Head Coach, SwimAtlanta

There’s probably not a week that goes by without someone in the swimming community asking me, “How’s the AAU side of your team going?” And without fail, at every meet I attend, at least one coach pulls me aside to ask the same thing.

My answer is simple: It’s going great. And I follow that up by explaining why AAU works for SwimAtlanta—and why it could work for every swim club in America.

Here’s what I’ve learned after decades in the sport, both as a coach and as a business owner: at least 50% of our registered swimmers never attend USA Swimming sanctioned meets. They’re on the team for exercise, fitness, high school prep, summer league, or parks and rec—not for competition. And that’s okay. It gives us a chance to identify and guide athletes who could thrive in the sport toward a more competitive path.

But for the other half—the kids who won’t compete in USA Swimming meets—it never made sense to pay the full USA Swimming registration fee just for insurance coverage. I realized years ago that there had to be a more cost-effective solution. So we switched our non-competitive swimmers to a general umbrella insurance policy through Risk Management, which cost about $6–$7 per swimmer. That one change saved SwimAtlanta roughly $50,000 per year in unnecessary registration fees.

Enter AAU

Two years ago, we evolved the model again. We began dual-registering with AAU for a few key reasons.

  1. AAU meets are easy to sanction and host. We can get an AAU meet sanctioned in about an hour. Compare that to the lengthy process required through most LSCs. That means we can run fun, fast, insured novice meets for swimmers who aren’t ready for big-time competition. Everyone is covered under AAU’s insurance—swimmers, officials, and volunteers alike.
  2. The meets are efficient and inclusive. At our recent AAU Father’s Day meet, we hosted 200 swimmers and wrapped the event in two hours. Afterward, we rented out the water park for a team celebration. It was affordable, well-run, and a total blast.
  3. AAU provides a financial and structural alternative. While AAU registration costs a bit more than the Risk Management plan, we more than make up for that through meet revenue—especially because we’re not giving a required percentage to the LSC. This has allowed us to build a sustainable, engaging experience for developmental swimmers.

A Reminder To USA Swimming

My secondary motivation for registering with AAU is simple: to remind USA Swimming that they’re not the only game in town.

Competition, in any space, makes everyone better. SwimAtlanta thrives in Atlanta not because we’re the only option, but because other great teams push us to improve. We have to deliver for our families. We have to evolve. And we believe USA Swimming should be held to the same standard.

If USA Swimming starts losing market share, maybe that’s the wake-up call they need to rethink how they operate. Innovation doesn’t happen without pressure. And when there’s no competition, complacency creeps in.

If you’re interested in exploring AAU or just want to talk more about how we’re using this model at SwimAtlanta, I’m happy to share.

Chris Davis
SwimAtlanta Founder & Head Coach
📧 [email protected]

SEE: AAU Swimming 





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Who is Kristopher London aka LSK?

Blog Who’s Who on Social Media Who’s Who on Social Media 5 min to read Kristopher London, also known as LSK, is a British-American creator celebrated for combining sports, humor, and heartfelt fatherhood moments. With over 6 million YouTube subscribers and a wide network of creator collaborations, he has built a powerful presence in the […]

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Who’s Who on Social Media

5 min to read

Kristopher London, also known as LSK, is a British-American creator celebrated for combining sports, humor, and heartfelt fatherhood moments. With over 6 million YouTube subscribers and a wide network of creator collaborations, he has built a powerful presence in the basketball content space.

July 10, 2025

Justine Castany

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6 hidden plant proteins that fuel elite athletes (not tofu)

I was scrolling through my feed last week when I saw something that made me do a double-take. Katya Gorbacheva, a powerlifter who deadlifts 182.5 kg (that’s 400+ pounds), was talking about her protein sources. No whey powder. No chicken breast. Just plants. But here’s the kicker—she wasn’t just living on tofu either. The reality? […]

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I was scrolling through my feed last week when I saw something that made me do a double-take. Katya Gorbacheva, a powerlifter who deadlifts 182.5 kg (that’s 400+ pounds), was talking about her protein sources. No whey powder. No chicken breast. Just plants.

But here’s the kicker—she wasn’t just living on tofu either.

The reality? Elite athletes are quietly revolutionizing their protein game with sources most of us walk right past at the store. We’re talking Olympic athletes, ultra-runners, and professional fighters who’ve discovered that some of the most powerful proteins on the planet have been hiding in plain sight.

These six proteins are fueling athletes at the highest levels—and they’re probably already at your local store. You just didn’t know what you were looking at.

Let’s get into it.

1. Hemp seeds: Complete protein with built-in recovery

The tiny seeds that pack a massive punch. We’re talking about a complete protein—all nine essential amino acids—with a bonus round of omega-3s that fight inflammation like a natural ice bath.

The numbers: Three tablespoons = 10g complete protein + omega-3 fatty acids

I first discovered hemp seeds at a health food store in Portland (of course). The shop owner, an ultra-marathoner, told me he adds them to everything—smoothies, oatmeal, even his post-run pasta. “It’s like upgrading your recovery protocol without changing anything else,” he said.

Science backs this up—hemp seed protein showed protective effects against muscle breakdown and improved recovery markers. Plus, hemp seeds are loaded with arginine (for better blood flow) and GLA—both linked to reduced inflammation.

Translation? Less soreness, faster recovery between sessions.

How to use: Add 2-3 tablespoons to post-workout meals. Don’t cook them—heat damages the omega-3s.The taste is mild and nutty, nothing like what you might expect from the cannabis family.

2. Tempeh: Fermented soy that speeds muscle repair

Forget everything you think you know about soy. Tempeh is fermented soybeans bound together in a firm, nutty cake—and it’s changing how athletes approach recovery. Unlike tofu’s sometimes mushy texture, tempeh has a satisfying bite and earthy flavor that even meat-eaters appreciate.

The numbers: 100g serving = 19g protein + probiotics

Indonesian athletes have been using this for centuries. Now Western sports scientists are catching up. Research shows that tempeh’s fermented probiotics help reduce exercise-induced muscle damage and speed recovery.

The fermentation process is key—it breaks down proteins, making them easier to absorb. Plus, you get the gut health benefits of probiotics, which correlates to improved athletic performance and immune function.

How to use: Pan-fry with tamari and ginger. Start with 100g servings to assess digestive tolerance. 

3. Spirulina: Concentrated protein with antioxidant powers

This blue-green algae packs 60-70% protein by weight. To put that in perspective, beef contains about 26% protein, and even chicken breast tops out around 31%. We’re talking about one of the most concentrated protein sources on the planet.

The numbers: 1 teaspoon = 2g protein + C-phycocyanin (potent antioxidant)

Aztec warriors used to harvest it from lakes and eat it before battle. Modern elite rugby players are doing basically the same thing—studies revealed spirulina supplementation prevented exercise-induced damage and helped maintain training intensity.

Double Olympic gold medalist Lee Evans shared his experience: “Spirulina improved my performance, gave me speed and increased my endurance.”

How to use: Start with 1 teaspoon in strongly flavored smoothies. The taste is intense—like concentrated seaweed. Mix it with berries and citrus to mask the ocean flavor.

4. Amaranth: The endurance grain

Ancient grain, modern performance enhancer. This one’s been flying under the radar while quinoa gets all the press.

The numbers: 1 cup cooked = 9g complete protein + iron + magnesium

Here’s why athletes should care: research found that amaranth naturally boosts nitric oxide production through its nitrate content. That means better blood flow, improved oxygen delivery to muscles, and enhanced aerobic capacity. One pilot study with trained cyclists found those drinking an amaranth-based beverage completed their time trials faster than those using a commercial sports drink.

This performance boost isn’t surprising when you consider that the Tarahumara runners of Mexico—famous for their ultra-distance running abilities—have been eating amaranth for generations. Christopher McDougall documented this in “Born to Run,” observing that they called it their “running food” and consumed it before their legendary long-distance runs.

Unlike other grains, amaranth maintains its nutritional integrity even when popped, making it incredibly versatile.

How to use: Cook like rice (1:3 ratio with water) or buy pre-popped. Try 2 tablespoons of popped amaranth mixed with dried fruit before endurance activities.

5. Nutritional yeast: B-vitamin powerhouse for sustained energy

This deactivated yeast is a complete protein loaded with B-vitamins that directly impact energy metabolism. It’s not the same as baker’s or brewer’s yeast—it’s specifically grown for nutrition and has a surprising cheesy, nutty flavor.

The numbers: 2 tablespoons = 8g protein + full spectrum B-vitamins

Research shows athletes consuming yeast products with beta-glucan experienced less post-workout fatigue and better mood compared to control groups. The B-vitamins are crucial for converting food into energy—something athletes need optimized.

How to use: Sprinkle on salads, pasta, or popcorn. Begin with 1 tablespoon daily, working up to 2-3. Look for brands fortified with B12—crucial for plant-based athletes.

6. Pumpkin seeds: The mineral matrix athletes overlook

While everyone’s focused on almonds and peanuts, pumpkin seeds deliver one of the best mineral profiles in the game.

The numbers: 1 ounce = 7g protein + 50% DV magnesium + 25% DV zinc

For athletes, that magnesium means better muscle function, reduced cramping, and improved sleep quality. The zinc supports testosterone production and immune function—both crucial for those pushing their limits.

The result? The kind of deep, restorative sleep that turns today’s workout into tomorrow’s strength. 

How to use: Raw or roasted, aim for 1 ounce (a palmful) daily. They’re calorie-dense, so portion control matters. 

The bottom line

These six proteins aren’t just alternatives—they’re upgrades. Each brings something unique to the table beyond just protein content. Anti-inflammatory compounds. Performance-enhancing minerals. Recovery-accelerating nutrients.

You don’t need to go all-in immediately. Pick two or three that sound interesting. Experiment.

The old model of “protein = meat” is dead. Elite athletes have already moved on. They’re not choosing these foods because they’re plant-based. They’re choosing them because they work.

Next time you’re at the store, head to the bulk bins. Look for the seeds, the algae, the fermented foods. Your body—and your taste buds—will thank you.





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Alec Perez – UTSA Athletics

On July 9, 2025, head UTSA volleyball coach Carol Price-Torok announced that Alec Perez will join the staff as a Graduate Assistant following three seasons as the Technical Coordinator at Texas.    While overseeing the day-to-day technological aspects of scouting, games, and practices, Perez helped the Longhorns to back-to-back Big 12 and NCAA National Championships in […]

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On July 9, 2025, head UTSA volleyball coach Carol Price-Torok announced that Alec Perez will join the staff as a Graduate Assistant following three seasons as the Technical Coordinator at Texas.   

While overseeing the day-to-day technological aspects of scouting, games, and practices, Perez helped the Longhorns to back-to-back Big 12 and NCAA National Championships in 2022 and 2023, as well as a Sweet Sixteen appearance in 2024. He graduated from Texas with a Bachelor of Business Administration in Marketing in May of 2025, posting a stellar 3.94 GPA in the process.

In the Summers of 2023 and 2024, Perez took on a Volleyball Camp Specialist role on the Forty Acres, with responsibilities including oversight of drills and competitions for over 300 campers per session. He also carries camp experience after serving as Head Volleyball Camp Director at Boerne Independent School District.

Perez has spent time as a Head and Assistant Coach at the club level, working with various age groups at both Austin Junior Volleyball and SA Lightning. Additionally, he has experience on the operations side, having assisted as an intern at UTSA and Abilene Christian during his undergraduate studies.



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Nebraska volleyball’s Harper Murray meets with fans to promote grief support nonprofit

LINCOLN, Neb. (KOLN) – The folks over at Mourning Hope hosted a special event on Wednesday, welcoming Nebraska volleyball’s Harper Murray to the nonprofit for an ice cream social. Mourning Hope works with children, adults and families to develop healthy coping skills when it comes to death, offering grief support groups and other programming to […]

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LINCOLN, Neb. (KOLN) – The folks over at Mourning Hope hosted a special event on Wednesday, welcoming Nebraska volleyball’s Harper Murray to the nonprofit for an ice cream social.

Mourning Hope works with children, adults and families to develop healthy coping skills when it comes to death, offering grief support groups and other programming to help them heal.

“Sometimes when you’re a younger kid, you don’t know how grief is going to affect you,” Murray said. “Going to a place like this, it’s able to help you work through that before you even realize it’s happening.”

Murray, who lost her dad at the age of six, met with about 100 of the nonprofit’s participants, volunteers and supporters, sharing her story and signing autographs.

She said she found Mourning Hope because she went to a similar place when she was young, and was able to get help moving forward.

“Nothing’s linear when it comes to grief,” Murray said. “I was able to overcome it, but after a lot of work with a lot of different therapists and doctors and support from my family. So, definitely been a rollercoaster and still affects me to this day, but it’s different for everyone.”

Murray said despite the stigma, anyone needing help should ask for it and try seeing a therapist.

She’s hoping to continue using her platform on the volleyball team to give back and help others.

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Five British stars to watch at the 2025 World Aquatics Championships

Dive into a month of underwater action as the 2025 World Aquatics Championships kick off in Singapore. Running from 11 July to 3 August, with six sports in action, it is an aquatic extravaganza set to thrill. With 2024 champion high diver Aidan Heslop not competing due to injury, GB will have representation in five […]

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Dive into a month of underwater action as the 2025 World Aquatics Championships kick off in Singapore.

Running from 11 July to 3 August, with six sports in action, it is an aquatic extravaganza set to thrill.

With 2024 champion high diver Aidan Heslop not competing due to injury, GB will have representation in five out of the six sports in Singapore: swimming, open water, artistic swimming, water polo and diving.

From history-making Olympic champions to senior debutants, the British squads are bursting at the seams with talent and here are just five of the names you should keep an eye on throughout the competition.

Swimming – Jacob Mills

Young gun on the block Jacob Mills will make his senior world championships debut in Singapore.

The 17-year-old, who trains at Repton, exploded onto the scene earlier this year after a series of speedy performances in the pool that catapulted him to the fifth fastest British man ever over 100m freestyle.

In fact, 2025 has been quite the year for the sprinter, who set a personal best of 49.33 at the Edinburgh International Meet before stopping the clock at a stunning 48.03s during the Aquatics GB Championships final for second place behind two-time Olympic champion Matt Richards.

Another silver, this time behind Paris 2025 silver medallist Ben Proud came over 50m for Mills at the champs.

Mills will take to the water in the individual 100m freestyle in Singapore as well as making up a strong-look team in the men’s 4x100m freestyle relay.

And whether or not another personal best comes his way, Mills is sure to impress on debut.

Open water – Hector Pardoe

Hardly a new name when it comes to British open water hopes, Hector Pardoe will head to Singapore looking to emulate his 2024 feat.

The 10km marathon swimmer clinched a maiden international title with bronze in the men’s event at last year’s world championships.

The two-time Olympian and AFC Wimbledon supporter has become a consistent contender at the top of the international circuit and will head to the 2025 world championships with a top 10 finish at the Open Water World Cup in Egypt to his name.

Just weeks after his competition in Singapore, Pardoe will return to the UK to tackle a world record as he attempts to swim 34.5 miles across Scotland, England and Wales’ biggest lakes – Loch Lomond (21 miles), Lake Windermere (10.5 miles) and Lake Bala (3 miles) in 24 hours.

Pardoe already holds the world record for the fastest time to swim Windermere in an incredible three hours 40minutes and 28 seconds.

Diving – Maisie Bond

Maisie Bond has been on the international diving scene for most of her teenage years but will make her senior world championship this summer.

Already a three-time world junior medallist, the Sheffield diver has seen incredible success on the junior stage.

Her 2025 opened with a storm, winning women’s synchronised 10m platform bronze alongside Lois Toulson at the Diving World Cup in Canada before backing it up with another bronze in the Super Final and individual 10m platform gold at the Aquatics GB Diving Championships.

The youngest of four, Bond took up diving after watching her siblings from the stands and has overcome two bone stress injuries in her back to reach the top ranks.

Now in a new partnership with three-time Olympian and Paris 2024 medallist Toulson, Bond will be leaning on her synchro partner’s experience to build her confidence going into Singapore.

Artistic swimming – Ranjuo Tomblin

Ranjuo Tomblin’s event may not be in the Olympics, but the British artistic swimmer has become an international star with his history-making success.

The 19-year-old became GB’s first male artistic swimming European champion in 2024, and added the title of the first male World Cup medal winner with Paris World Cup gold in March 2025.

Tomblin will once again team up with Olympic silver medallist Izzy Thorpe in the mixed duet, with the pair having joined forces this season.

Their partnership saw the duo win mixed duet technical silver at the recent European championships, with Tomblin also winning the men’s solo technical and mixed duet free bronze with Holly Hughes.

With the possibility of a maiden world medal on the cards, Tomblin will be looking forward to every possibility in Singapore.

Water Polo – Amélie Perkins

Amelie Perkins had just turned 16 when she became the youngest British female player to play at an official world aquatics Water Polo tournament in 2024.

The teenager stepped out at the European championships last year and scored two goals as GB clinched their best-ever finish in the event to qualify for the world championships stage for the first time in a decade.

She will now make her world debut in Singapore with a whirlwind of experience behind her.

Perkins scored 30 goals in five games, including seven in the final, to help England win Under-18s European Union Nations Cup gold in the Czech Republic last year, as well as helping her side to a fourth-place finish at the Water Polo World Cup in December.

You can watch all the live action from the 2025 World Aquatics Championships for free on the Aquatics GB YouTube channel.

Sportsbeat 2025





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Anna Carbone Named Baruch Head Women’s Volleyball Coach

Story Links Release Courtesy Baruch Athletic Communications   NEW YORK – Anna Carbone has been named Head Coach of the Baruch College Women’s Volleyball Team. The announcement was made by Baruch College Director of Athletics and Recreation, Heather MacCulloch on Wednesday. Carbone has reputable leadership experience. She is the Head Coach of Queens […]

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Release Courtesy Baruch Athletic Communications
 

NEW YORKAnna Carbone has been named Head Coach of the Baruch College Women’s Volleyball Team.

The announcement was made by Baruch College Director of Athletics and Recreation, Heather MacCulloch on Wednesday.

Carbone has reputable leadership experience. She is the Head Coach of Queens Apex Volleyball, a GEVA club based in Elmhurst, New York, and a Nike retail leader, where she has developed a reputation for empowering teams, fostering growth, and leading with purpose both on the court and in the field. 

Carbone attended Saint Joseph’s University of Brooklyn where she played on their women’s volleyball team for four seasons. She also played on the soccer team as well as the swimming team.

She was named to the All-Association of Division III Independent Awards Second Team and the Hudson Valley Intercollegiate Athletic Conference All-Academic Team, both in 2013. She also earned the United States Collegiate Athletic Association (USCAA) All-Academic Team honor twice, once on their soccer team (2013) and a second time on their volleyball team (2014).

“We are excited to welcome Anna Carbone as the new Head Coach of Baruch College Women’s Volleyball,” said Heather MacCulloch, Director of Athletics. “Her passion for the game, strong leadership, and commitment to academic and athletic excellence make her a perfect fir for our program. As we build on the proud tradition of Bearcat volleyball, we’re confident that Coach Carbone will inspire our student-athletes to reach new heights on and off the court.”

She achieved first-place on St. Joseph’s University of Brooklyn’s career all-time rankings for digs (1,134) and digs per set (3.83) as well as fourth in assists (682). Additionally, Carbone finished in fifth place for total sets played (296) as she appeared in all matches and played in every set during her freshman and sophomore years.

For her single-match highs, Carbone accumulated 35 digs in a match on October 20, 2013 against the Culinary Institute of America. She also dished out 43 assists against Brooklyn College on October 20, 2015.

“I’m so excited to step in as the new women’s volleyball head coach at Baruch College.” Carbone mentions, “Volleyball has always been such an important part of my life, so it’s an amazing opportunity to share that passion, and to lead this group of athletes, build a strong team culture, and compete at a high level. I’m ready to get to work and develop confident leaders both on and off the court.

She graduated from Saint Joseph’s of Brooklyn with a Bachelor’s Degree in Biology (2016) and a Master’s in Applied Physiology and Kinesiology with a concentration in Human Performance from the University of Florida (2022).


For the latest news on the CUNY Athletic Conference, log on to cunyathletics.com – the official site of the CUNY Athletic Conference. Also, become a follower of the CUNYAC on Instagram (@CUNYAC), Twitter (@CUNYAC) and YouTube (@CUNY Athletic Conference), and “LIKE” Us on Facebook (CUNY Athletic Conference).





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