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To prepare for the Rio Olympics, the two women who will represent the U.S. in synchronized swimming -- Mariya Koroleva and Anita Alvarez -- have been training 8 to 9 hours a day with just a 30-minute break for lunch. Since time is so tight and physical demands are so great, breakfast is key.But no one wants to cook at 5:40 a.m. -- the hour at which Korolevas alarm goes off three times a week. So shes got the perfect solution.In the last few months Ive gotten really into overnight oats, says the 26-year-old Stanford graduate.Before she goes to sleep, Koroleva mixes the ingredients, throws the oat concoction in the fridge, and eats it cold in the morning. To make it interesting, she simply switches flavors or toppings.Day and time: 6:45 a.m. right after my cardio session and before my gym workout on Monday, Wednesday, and Friday. The other days, when my first workout is in the pool, Ill eat it when I wake up.Place: Either at the gym or at home before I drive to the pool.What Im eating: Overnight oatsWhose recipe: I found the original recipe on Pinterest but Ive adjusted it to fit my nutritional needs.Why Im eating it: It gives me energy, its relatively low fat, and it doesnt make me feel too full for practice.Ingredients1 cup regular oats (not steel cut or instant) Almond milk 1 scoop vanilla protein powder 1 tablespoon peanut butter Handful of frozen berries or peaches Chia seedsIf I know its going to be a hard practice, I will add granola and/or mashed banana.Put all the ingredients in a mason jar, mix them with a spoon, and refrigerate overnight. Sometimes the peanut butter doesnt get mixed in all the way but that doesnt bother me. The oats absorb the milk and its delicious! Jason Williams Kings Jersey . Perez, 35, posted a 1-2 record with a 3.69 earned-run average in 19 relief appearances last season. 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Western was last ranked first in the country in October 2011.Head coach Ben Ryan says Fiji are the team to beat at the Rio Olympics ahead of the next round of the HSBC World Rugby Sevens Series in Singapore. After last weeks triumph in Hong Kong his side are targeting back-to-back round victories and want to arrive at the Rio Olympics in pole position.We did want to go to the Olympic Games as number one seeds... and were happy with that favourites tag, said Ryan. I know the history of Olympic team sports often means that the number one team in the world going into that Olympic sport often doesnt win but we still think were better off being number one than number two.Well put it out there that we will be the team to beat. Anyone that beats us will probably win the gold medal.Ryan said Fiji also took heart from their record in three-day tournaments, the format that will be played in Rio, after winning four out of four in the past two years.If another team suddenly smashes the next three tournaments then that might change things, Ryan said.But weve had four three-day tournaments, the same as Rio, in the last two years and Fiji has won every single one of them.Confidence is high but we have to make sure we dont get over-confident... Im keeping the pressure on the boys this week. Savenaca Rawaca scoring one of his 5 tries during last weeks HSBC World Rugby Sevens Series in Hong Kong For Ben Ryan and his men an Olympic gold medal would have added significance given this years cyclone disaster.dddddddddddd Fiji is still recovering from Cyclone Winston which left 44 dead, 60,000 homeless and crippled the countrys infrastructure.Weve had players that have lost their houses, families that have lost their businesses. Its been a tough time, we now have food shortages and the cost of food has doubled, he said.Its tough and the boys will go back and do their bit and give their winnings to their families, he added.An Olympic win will go beyond rugby. That will boost all our younger athletes to think that if those 12 players from their villages can go to the Olympic Games, then why cant they do it in other sports?Watch the HSBC World Sevens Series as the teams head to Singapore, live on Sky Sports 4 from 2.50am this Saturday. Catch all the action for £6.99 with a NOW TV day pass. Also See: Fiji triumph in Hong Kong Sevens on Sky Follow @SkySportsRugby Pundits ' ' '