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With nearly two decades of experience teaching aquatic fitness classes, my unwavering passion remains unchanged: change the perception of aquatic fitness through education and collaboration. At S’WET™, our P.E.C. mission is to embrace the power of collective effort and continuously build a community of wave warriors, who lift up one another while remaining students in an ever-evolving industry. We firmly believe that amplifying the strengths and accomplishments of others strengthens and enhances our own expertise. Our ultimate objective is to educate fitness directors of all kinds (land and water) on how to transform their pools into “liquid gyms,” encouraging more members to prioritize their health and wellness safely. -- Jenni Lynn Patterson LaCour The "Aerobics" Conundrum By S'WET™ Lead Master Trainer Katy Coffey Imagine if your doctor told you to increase your weekly cardio, and you decided to sign up for some "aerobic" classes at your local gym. However, when you arrived for the 9 AM aerobics class on Monday, you found yourself in a fitness class centered around Latin-inspired dancing. While you broke a sweat and struggled to keep up, it wasn't what you expected. On Tuesday, you showed up again for aerobics and found benches lined up with barbell equipment. The class focused on high repetition muscle conditioning, leaving your muscles sore but not providing the cardio workout you were seeking. Wednesday brought yet another surprise as you entered the studio to find yoga mats spread across the room. The 45-minute class focused on breathing and stretching, leaving you increasingly frustrated. Thursday's class featured chairs and attendees mostly in their 80s, while Friday's class introduced suspension ropes for body resistance training, but there were only 10 available spots and you hadn't signed up. At this point, you may be beyond frustrated because you signed up for a gym class that promised "aerobic" conditioning, yet the actual classes were completely different from what you expected. As you can imagine, if this were truly the case, no gym would be able to grow. When members enter our facilities, they expect to see a group fitness schedule with a variety of offerings. For example, Mondays might offer Zumba, Tuesdays could be dedicated to Barbell Conditioning, Wednesdays to yoga, Thursdays to chair fitness, and Fridays to TRX suspension. Each class has a specific purpose, definition, and title that helps students understand its focus during the 45-minute session. This is how the fitness industry works. However, in the Aquatic Fitness industry, there seems to be a different approach. All aquatic fitness classes are commonly referred to as "Water Aerobics," even though the classes may have different teachers or formats. The schedule simply states "Water Aerobics" at 9:00 AM every day. Let's take a moment to recognize the harm that this simple word does to both our industry and the potential growth of our membership base. To begin, let's examine the definition of aerobic conditioning according to Webster's Dictionary: "Aerobics: a system of physical conditioning involving exercises (such as running, walking, swimming, or calisthenics) strenuously performed so as to cause marked temporary increase in respiration and heart rate." Aerobics is a physical conditioning system aimed at improving the body's ability to utilize oxygen. Activities such as running, jogging, swimming, and dancing stimulate heart and lung activity. To derive benefits from aerobic training, the heart rate must be raised to the exerciser's training level for at least 20 minutes, and a minimum of three sessions per week is required. Now, let's pause and reflect on the classes you teach in relation to this definition. Does the term "aerobics" accurately describe the content of your class? Do you bring your students to the aerobic threshold for more than 20 minutes? Do they engage in steady-state training? In most cases, this is not the case. We often teach dance, HIIT, balance, arthritis exercises, intervals, or boot camps. As an industry, we need to start considering our classes as an aqua studio rather than just an aqua class. A well-balanced schedule should offer a variety of classes with different intensity levels and cross-training modalities, all designed with a specific intent in mind. How do you choose a name for your class? When adding an aquatic fitness class to the schedule, remember that words hold power. The name you choose for your class matters. Before settling on a name, consider the ultimate outcome of your format. What will students receive, and what should they expect? Is the class focused on strength? Does it involve low-impact exercises with intervals of lower intensity? Does your class move to the beat of the music? Try to summarize your class in 2-3 sentences that capture its essence, and then find 1-4 words that encapsulate the key elements. For example: Boot Camp H20: Students will be pushed past training plateaus with shallow water training designed to target agility, balance, coordination, speed, and cardio capacity. Stretch & Balance: This low-intensity class focuses on mobility, functional movement, and active stretching, supported by the water's resistance. Consider adding an intensity scale to your schedule. Many prominent fitness centers have redesigned their schedules, whether on their app or website, to include an intensity scale. This scale helps students quickly determine the level of intensity for each class. For example, a variety of yoga classes can be differentiated through the title and intensity scale. This allows students to identify if a class is foundational and gentle or includes high-intensity interval training in a heated room. Both classes fall under the category of yoga but have significantly different intensity levels. Collaborate with your manager and explore the possibility of introducing intensity scales to guide members toward the appropriate class. Let's also strive to be inclusive in our formats. Search "Aqua Aerobics" in your internet browser and click on the images. What do you see? Most likely, images of seniors holding hand buoys above their heads, with dry hair and calm waters. While this may represent a standard low-intensity aquatic fitness class, the imagery and stereotype associated with the term "aerobics" can be exclusionary. Now, search for "Aquatic Fitness" and examine the images. You'll likely find a more diverse catalog featuring specialty equipment, a variety of age groups, and different exercise styles in the water. As professionals, we know that water is beneficial for everybody and EVERY-BODY, not just specific populations. Using inclusive language in class descriptions can invite new clients to try the water, even those who might be put off by the mental image associated with "Aqua Aerobics." For example: Hydro Fit: A traditional aquatic fitness class that improves flexibility, range of motion, strength, muscle tone, and cardiovascular endurance using the resistance of the water. Tabata H20: Tabata training breaks down a workout into intervals of 20 seconds of exercise and 10 seconds of total rest. This high-intensity class ensures a full-body workout in 45 minutes or less. As an industry, we must work together to change the perception of aquatic fitness. I challenge you and your facility to abandon the term "aerobics" and add more focus to your schedule. Once we establish clear definitions and terminology for the classes we offer, we will see positive momentum in transforming this industry. Katy Coffey is the Senior Aquatics Trainer for the YMCA of the North Shore. For more examples of their "Liquid Gym," visit their Aquatic Fitness Schedule Page at https://www.northshoreymca.org/aqua-fitness-liquid-gyms. Reprinted with permission from the Aquatic Exercise Association. Originally appeared in the April / May / June 2023 Issue of AKWA. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

by Jenni Lynn Patterson LaCour What are most new gym members offered when they join a club? A FREE personal training session/assessment! Feedback from members by the pool, however, suggests that they either find the land-based personal training session uncomfortable or have yet to redeem it because they do not enjoy land-based workouts. This had me thinking, as an AEA Certified Aquatic Fitness Professional and NSCA Certified Personal Trainer, what if I could offer them a one-on-one session in the pool instead? Having conducted thousands of land-based personal training assessments in my two decades of experience, I was excited to adapt all these techniques to the water. Training in the water doesn’t just allow for movement in three dimensions (which can also be done on land), but it also adds an element of what I like to call ‘levitating’ work. The ability to fully utilize buoyancy and position our bodies parallel to the ground while maximizing our core muscles is one of the top reasons I love aquatic training so much. Whether I’m working in a shallow or dual depth pool, I divide the lane I’m using into four parts: A, B, C & D. A represents the shallowest area of the lane where Anchored work can best be utilized. B is the ideal depth (mid-chest/below armpit level) for the client, where Bounding occurs. C is the transitional depth, which refers to being partly able to touch with tippy toes, and great for Conditioning exercises. D is for our ‘levitating’ work in the Deep End, where the body is fully suspended off the floor. Dividing the lane accordingly helps me plan my training sessions and educate my client on the benefits of each depth. By incorporating all three planes of motion into each block, I ensure a total body workout while maximizing the potential of each water depth, thus maximizing their results. I keep things simple during my training sessions and use the AEA seven base moves: This allows my clients to learn and perfect the fundamentals while being challenged at different depths. They gain strength and confidence by utilizing the water for resistance and buoyancy. Overcoming the fear of water is a common concern in our classes and one-on-one/small group training sessions. Addressing your client’s physical and mental needs is crucial for ensuring their safety and building trust with the client. When your client knows that you prioritize their safety and are there for them every splash of the way, they become more willing to try new things and push themselves to progress, enhancing their confidence and strength. I initially start sessions without any equipment, focusing on hand placement, especially for the first two sessions. By focusing on hand placement initially, clients realize their ability to create force through the water and use their arms and core muscles to stay afloat, enhancing their confidence. Gradually, I introduce three-dimensional drag and/or webbed gloves. When introducing buoyant equipment, I prefer starting with the noodle and then progressing to two hand bars to address muscle imbalances. As we progress, we work on unilateral movements (single arm or single leg), allowing me to identify areas that require strengthening, flexibility, or stability training. A typical training session consists of several components based on the recommendations of the NASM and the AEA Aquatic Fitness Professional Manual. These include a warm-up, flexibility exercises, cardio or anaerobic work, muscular strength or endurance training, core stability exercises, conditioning-specific exercises, and neuromotor training. Depending on the client’s goals, physical limitations, pool and air temperature, pool space, and available equipment, I tailor their training session to incorporate all or some of these components. By offering gym members a one-on-one session in the pool instead of a land-based training session, we can cater to their preferences and provide a fresh approach to personal training. Training in the water offers unique advantages, including three-dimensional movement and fully utilizing buoyancy. Ensure a comprehensive water workout by carefully planning, incorporating fundamental moves, and utilizing water-specific equipment while addressing clients’ individual needs to build their confidence and maximize their results. I will share a sample training session to give you a better understanding of how I use the various water depths to achieve specific goals. NOTE: It is crucial to ensure that as a fitness professional you have your own liability insurance, especially if you are not covered by the facility where you work. Additionally, verify with your client that they have been medically cleared for physical activity to prioritize their safety throughout their aquatic training journey. SAMPLE TRAINING SESSION: The Warm Up (thermal & cardio-respiratory warm up with dynamic stretching) Assisting Arms walk forward down/back A --> D (Alternating & Breaststroke Arms) Alternating Impeding Arms while walking down towards deep (High knee march w/ long arm pushing in line of travel) A --> D Walk Backwards with Impeding/Breaststroke Arms (thumbs up) D --> A Lateral Side Steps down/back with Assisting Arms (JJ) A --> D 10X/Exercise – T-Jacks, Moguls & CC Ski - D Walk to shallow with posterior alternating heel reaches D --> A Hydrate Conditioning (cardiorespiratory, muscular, stability & core training) Hand Bars: (Between B & C - Chest/Armpit level in the water) Strength 10X/Exercise: Repeat 3X JJ w/ Bilateral Elbow Flexion (arms down/legs together to start – jack legs out as elbows bend) CC T-Jacks Stability w/ Hand Bars Split Stance – 45 sec/lead leg Bilateral Shoulder Flexion/Extension (Alternate to Modify) Switch lead leg Float Hand Bars & Slowly Toe-Heel walk backwards to shallow & heel-toe back to start position. Split Stance – 60 sec/lead leg Unilateral Shoulder Flexion/Extension – Opposite arm of Lead leg (Ex: Right forward w/ Left back using Left Arm) Switch lead leg and arm Float Hand Bars & Slowly Toe-Heel walk backwards to shallow & TIGHTROPE walk back to start position (heel touching toe w/ soft bend in the knees) Repeat 1-4 – 2X Drop Hand Bars Hydrate Grapevine Shallow to Deep/Back 2X (Turn around to switch lead leg) Core w/ Noodle 10X/Exercise: Repeat 1-5 --> 3X (Between C & D - Transitional/Deep)) Rock & Roll (Lev III Front/Back shoot through) Lev III Push ups Noodle behind back: Reverse Plank with Jacking legs (feet below hips) Rockette legs/Straight leg kick with TOE TAP to floor (R+L=1) Tuck & Shoot w/ touch down (Tuck knees to chest, shoot legs forward, tuck back in & touch down --> Repeat) Cardiorespiratory Training Shallow End Squats 10X - A CHARGE to Deep side with Alternating Impeding Arms (High knee march with long arm pushing in line of travel) 10X/exercise: T-Jacks, Moguls & CC 10 Wall Taps @ Deep Wall Walk backwards w/ breaststroke arms to shallow. D --> A Repeat 1-4: 3X Challenging them to push a little harder each round Hydrate Cool-Down (cardio-respiratory cool-down & post stretch) Walk to deep & back with posterior alternating heel reaches – 2X Walk to deep & back with high knees and relaxed arms by side with palms forward – Stretching shoulders/chest with the water’s resistance – 2X Deep – Using ladder for light support/balance Right foot on wall (toes parallel) Hamstring Stretch Right ankle circling 2-3X/direction Right foot over left knee – Figure 4 Right Hip Stretch REPEAT on Left Side Slow walk to shallow with posterior alternating heel reaches Using steps (1 foot at a time) – Small heel drop off step to stretch calves (hold for 2 breaths) Quick Recap & ‘Homework’- Hydrate/End of Session Reprinted with permission from the Aquatic Exercise Association. Originally appeared in the Dec / Jan / Feb 2024 Issue of AKWA. Copyright Disclaimer: We are always open to collaboration and partnerships, but all content, including text, images, videos, and other media on this website and blog, including Guest Blogs, is owned by Jenni Lynn Fitness and is subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

Guest Blog by Irene McCormick, MS, CSCS Looking for some wisdom on weathering "The Big M" ? I got you! For so many women, menopause is entirely disruptive. Just managing all of the ups and downs in mood, fatigue levels, and lack of energy, she can become entirely missing from her own life, almost becoming invisible in the eyes of others, as so many women of this age group are in our American culture. As a 30+ year professional fitness veteran and educator, I work exclusively as a women’s trainer and fitness coach, with a focus on exercise for women over 50. I tend to the needs of those who have moved into perimenopause, or who are already into it. I see my role as a guide and facilitator to help her understand how to deal with these physical and emotional changes. Today’s blog is about the benefits of using exercise, diet, and meditation to support these life changes, and to offer her solutions that are as uplifting, manageable, and encouraging as they are relatable. Any Menopause Exercise Programs Out There? The importance of making exercise a priority during all the phases of menopause is as important as exercising through your pregnancy. Finding classes for specialty populations can be done by searching the programming offerings at a fitness facility. You will likely see many classes for older adults (those with frailty issues, have balance concerns, or are afraid of falling), and there are plenty of programs designed for individuals who are fit or young, with few limitations or injuries with a massive focus on intensity! Few if any programs out there are designed to deal with the physical issues of menopause. The needs of these women are vastly different, and as a result I created a program designed for this population called JUST START. Consistency Over Intensity! I meet so many women over 50 who tell me they used to exercise regularly, or try to fit in a regular fitness routine, but really struggle with finding appropriate programs for their changing needs. The desire to try, but without the ability to stick with a consistent fitness routine can feel defeating, overwhelming, and discouraging for a woman experiencing the compounding stress of menopause, along with the unexpected and seemingly uncontrollable changes that accompany this time of life. Additionally, joining programs that focus on impact and intensity over controlled, precisely performed strength training in a program that is not necessarily designed for her can be very demotivating and discouraging. I observe few fitness facilities serving programming for this population. It’s almost as if the word 'menopause' is something to be ashamed of...It is not a disease condition, and it can be managed through diet and exercise, and possibly some hormone replacement therapy. Women need specific support & information during this time, and frequently approach their physicians with the burning questions they need answers for. Here are the Top 5 Questions most frequently asked of physicians about menopause. Important Disclaimer: I am not a medical professional, so always refer to your physician for advice on treatments that are best for HER. Q: Should I get Hormone Replacement Therapy (HRT)? A: A medical professional would advise your best course here, but be sure to see a health care professional sensitive and empathetic to your questions and needs. Many western-influences medical professionals will not do HRT, but many more do! HRT has been happening in Europe and Australia for over 70-years. Keep in mind it is “therapeutic” hormone replacement series, not massive doses of anything that would make her muscles big or hurt her heart. Q: Will menopause affect my libido? A: Most definitely. Sexual desire and intimacy can really wane during this time of your life. Although it is not discussed, men also experience “man o pause” and they most certainly do experience a decrease in sexual desire. This DOES NOT have to be the case for men or women. Exercise, specifically strength training, will raise naturally occurring testosterone in both a male and female body, but certainly not in the same proportions, so do not worry about huge muscles. But you will have increased energy and ability to create lean mass, i.e. muscles! Q: Should I take supplements to treat my menopause symptoms? A: I am a huge fan of supplements just for that reason - supplementing an already good diet. I know I do not consume enough daily protein. It should be one ounce of protein for every kilogram of your body weight. So, you will have to convert your weight to kilograms by dividing your body weight in pounds by 2.23. Once you have your body weight in kgs., you can just consider 1 ounce of protein for every kg of body weight. Now I try to eat my protein, but sometimes I need to supplement with a shake. Supplements during menopause may address low levels of certain vitamins or minerals, which need to be evaluated through a blood test. Ask her to request a full blood screen panel from the doctor. You may need to ensure that all the hormones are included (estrogen, progesterone, testosterone, thyroid, etc.), and you might even need to pay extra for those. Do it. It’s worth the knowledge. When I had my hormone panel done once my testosterone levels were at a 2. Normal for women is 75 or higher. You can imagine how low my energy levels were, and I was gaining weight in unexpected places, despite my exercise. Remember, you CANNOT exercise away from a poor diet. It all has to come together, especially at this time of life as little changes make bigger differences. Q: Do I still have to get PAP tests and mammograms after menopause? A: Yes, all women certainly should get annual physicals that include gynecological exams regularly. Screening is self-care. Q: How long do these symptoms last? A: It depends on her lifestyle, genetics, current levels of activity, diet, sleep cycles, and preexisting conditions. But remember, hormones act on the body in minutes, hours, days, months, years. They are powerful chemical messengers that signal for changes in the body. The symptoms of menopause including hot flashes, mood swings, premature fatigue, sudden issues with temperature (hot or cold), memory issues called “menopause moments.” This occurs when she is talking and forgets mid sentence what she was talking about. Yep, that happens too. Plan for these symptoms to be happening on and off for a few to several years. I also get a lot of questions about exercise during menopause. Let me share some of the questions I get from women regarding their fitness program options during menopause and my suggestions for science-based results. Q: How does she lose her menopause belly? A: Abdominal fat is called visceral fat, and lucky us, it’s the easiest to lose. Does it take work? YES! But it is totally possible. My JUST START VIRTUAL Fitness program offers 16-sessions divided into 8-weeks and 4 mesocycles and includes exercises and movements that will absolutely help you lose fat and gain lean mass. Visceral fat likes to be processed through the aerobic system, so moderate-intensity steady state exercise is best on her off days of her strength training sessions with me. Diet also plays a huge role here! Q: Why doesn’t cardio work anymore, and why is she gaining weight in different areas of her body? A: The decreased lean mass accompanied by the total loss of muscle (naturally occurring sarcopenia) accompanied by a low-fat & low-protein diets will literally make her fat. The ACSM recommends 150 minutes of aerobic activity a week for all healthy adults. That is 30-minutes, 5x a week. Low intensity (but not no intensity). I have an aquatic workout and a great treadmill walking workout for my clients that is perfect for meeting this need. Body fat has a unique way of finding storage places, and she will never run out of storage space for fat! This is why the decreased lean mass is showing up in areas around her upper arms, neck, chest, shoulders, and back. The fat takes the spaces the lean mass did occupy. Q: Can I control my menopause symptoms through diet & exercise? A: She will definitely decrease the intensity of the hot flashes, anxiety, moodiness, and fatigue through changes in her diet and consistent (3-5 times weekly) exercise, but not entirely. Food can exacerbate inflammation, irregular sleep patterns which will influence all kinds of uncomfortable, moody symptoms. Number 1 is alcohol. This includes the one glass of wine at night. It creates a belly. Caffeine (keep coffee consumption to before 11 am and only 1 cup, no flavored creamers), refined sugar (think Oreos and sugary yogurt), highly processed foods (think Cheetos, Wheat Thins, granola bars) and soda pop, especially diet. Q: What kind of exercise training is best during menopause? A: Intensity without impact, strength based training, micro-bursts, nutrition counseling, high-volume training and a progressive program that increases in effort and intensity as you progressively adapt two times weekly for 8 weeks. JUST START Strength for Women by Irene McCormick, Life Times Dynamic Personal Trainer and Virtual Fitness provider. I hope you found this content informative, empowering, and if nothing else, know that nothing — not even menopause — lasts forever. ABOUT THE AUTHOR: Irene McCormick, is the former Senior Director of Fitness for Orangetheory Fitness. She is an IDEA Fitness Instructor of the Year, a twice-published author for Human Kinetics, and an award-winning conference educator and keynote speaker. Irene holds a MS in Exercise Physiology from Iowa State University and serves as an SCW Fitness faculty member. Irene is also the creator of the SCW Foam Roller certification and presents several SCW Fitness certifications. She is the Lead Conference Educator for WaterRower®, Master Instructor for TRX®, and Master Trainer for Savvier Fitness. As a RYKA FitPro and Subject Matter Expert for Orangetheory, NASM, and ACE, her certifications include ACSM Fitness Leader, NSCA-CSCS, ACE CPT, ACE GFI ACE LWM;, NASM CPT, AFAA Group Ex, TRX, and AEA. Find Irene Online: LinkedIn: https://www.linkedin.com/in/irene-mccormick-ms-78903b160/ Instagram: https://www.instagram.com/gogetherpoddotcom/ Facebook: https://www.facebook.com/irene.lewismccormick/ Copyright Disclaimer: We are always open to collaboration and partnerships, but all content, including text, images, videos, and other media on this website and blog, including Guest Blogs, is owned by Jenni Lynn Fitness and is subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

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