As aqua fitness professionals, we dedicate our time and energy to helping others achieve their health and wellness goals. We motivate, inspire, and push our clients to be their best. But in the process, we often neglect the most important client—ourselves. With February being the month of love, it’s the perfect time to shift our focus inward and practice self-care. After all, taking care of ourselves isn’t selfish; it’s necessary for sustainability in our careers and for maintaining the passion that drives us. Being in the fitness industry means long hours, physical demands, and emotional investment in our clients. Without proper self-care, burnout can creep in, affecting our ability to teach, train, and inspire. Prioritizing self-love helps us: Maintain Physical Health:  Rest and recovery are crucial for avoiding injuries and keeping our bodies strong. Enhance Mental Well-being:  Stress management and emotional balance lead to better decision-making and overall happiness. Improve Professional Performance:  When we care for ourselves, we bring more energy and enthusiasm to our sessions. Set a Positive Example:  Clients look to us as role models; practicing self-care shows them the importance of balance. 5 Ways to Practice Self-Love in February Here's five easy ways to love yourself a little more this month: Schedule Time for Yourself:  Just as you block time for clients, set aside non-negotiable “me time.” Whether it’s a quiet coffee break, a nap, or time for a hobby, make yourself a priority. Move for Joy, Not Just for Work:  We lead workouts daily, but how often do we move in ways that bring us pure joy? Try a dance class, go for a nature walk, or explore a new type of movement that makes you feel good without performance pressure. Fuel Your Body with Intention:  We preach nutrition to our clients, but are we practicing it ourselves? Take time to prepare nourishing meals, stay hydrated, and enjoy food without guilt. Practice Mindfulness and Rest:  Incorporate meditation, journaling, or deep breathing exercises into your routine. And don’t underestimate the power of quality sleep—your body and mind will thank you. Celebrate Yourself:  Take a moment to recognize your hard work and accomplishments. Write yourself a love note, reward yourself with a spa day, or simply acknowledge the impact you make in others’ lives. Being a fitness professional is rewarding, but we can only give our best to others when we take care of ourselves. This February, make self-love a priority. You deserve it, and your clients will benefit from a happier, healthier you. What’s one self-care practice you’ll commit to this month? Share in the comments below!   https://dermasport.com/jenni Treat yourself — and your skin — to some serious self-care this season. And get 30% OFF your order at Dermasport . Just use code SWET at checkout!

by S'WET™ Instructor Breanna Anderson As water fitness professionals, we tend to trust our pool operators/aquatic directors to keep our water healthy. However, the pool operator industry is often unregulated and many folks receive on-the-job training (or learn from Google). A mentor once encouraged me to learn more about pool chemistry, which is what prompted me to earn my Aquatic Facility Operator certification. Realizing that the nostalgic scent of chlorine (from childhood) is actually a sign of an unbalanced pool was definitely eye-opening. My husband and I can be confident that our pool water is safe/healthy - not just for us, but for clients as well.  Even with perfectly balanced water, a chlorinated pool can still cause skin irritation and a “perfume” that’s hard to hide. Cold winter weather only exacerbates that post-pool dryness, and our members have asked us for tips to safeguard their skin, hair, and swimwear. While chlorine may get a bad rap, it’s very effective at sanitizing pools and eliminating microorganisms that can cause illness. Chlorine also oxidizes organic contaminants, "burning up" things like sweat, body oils, lotions, skin cells, and ammonia. By itself, liquid chlorine does not actually have a smell. It's when it reacts with organic materials like skin, sweat, urine, or hair products, that chlorine creates chloramines and produces that bleach-like odor. An indoor aquatic center that reeks of chlorine is indicative of poor ventilation and/or a lot of organic materials in the water, and those chloramines leave pool users with red, irritated eyes, skin rashes, or even a cough. So while you and your clients have to trust your pool operator to keep your water safe and balanced, there are many steps you can take to preserve your swimsuits and maintain healthy skin in all seasons. Here are some recommendations I've compiled from dermatologists and my own personal experience! BEFORE YOUR POOL WORKOUT: Take a cool or cold shower immediately prior to entering the pool. Rinsing off removes lotions, oils, and other products that may interact with chlorine and cause rashes, redness, or itchiness. Rinsing off also prevents you from bringing sweat, dead skin cells, and toiletries into the water, reducing the formation of chloramines! Cool showers will close the skin’s pores and make it harder for your skin to absorb chlorine. This is true for your hair, too; if you have color-treated hair, rinse with cool water (and wear a swim cap if you’re really concerned)! Don’t dry off completely! If possible, rinse off and head right to the pool! IMMEDIATELY AFTER: Take a cool or warm (not hot!) shower. Use a gentle cleanser to remove chlorine from your skin. TRISWIM , TRIHARD and DERMASPORT all specialize in chlorine removal products, but there are many on the market. Dry off and apply moisturizer when your skin is still damp. Most dermatologists recommend using products with alpha hydroxy acids (AHAs), aloe, and Vitamin C.  GET 20% OFF + FREE SHIPPING Use code JENNIL at checkout "DETOXING" & OTHER HOME REMEDIES FOR SKIN AND SUITS: Your skin absorbs chlorine, and it can be difficult to get rid of that chlorine "smell." Here are additional ways to neutralize the effects of chlorine: Sweat it out . Use a sauna, ride your bike, or take a brisk walk on the same day as your water workout. Taurine supplements . Taurine is an amino acid that binds with chlorine & detoxes it from your body. Take a good-quality supplement on the morning of your swim, and it will remain in your system for approx. 48 hours. (Of course, check with your doctor to ensure this supplement might be right for you!) Vitamin C powder or tablets . Vitamin C also neutralizes chlorine and helps repair skin. You have a few options: Mix a high-quality Vitamin C (ascorbic acid) powder with water and drink it (detoxing your body from the inside-out) OR add the powder to a spray bottle with water and spritz it on your skin after your water workout but prior to showering. You could also mix a tablespoon of Vitamin C crystals into your body wash or shampoo. Too much work? There are a variety of ready-made Vitamin C sprays available to purchase, too! Baking soda hair rinse . Mix 1 tablespoon of baking soda with one cup of water and massage it into your hair. Rinse well, then wash with mild shampoo. Vinegar hair rinse . Mix 1 part apple cider vinegar to 4 parts water & apply to freshly washed hair, followed by one final rinse. Take an Epsom salt bath . Add 1/2 cup Epsom salt per 50# of body weight to your bathwater and soak for 15 minutes. Vitamin E, Vitamin D, and Iodine supplements  may also assist with reducing chlorine’s effects on the body. Again, be sure to ask your physician first to know if they’re right for you & what dose to take. GET 30% OFF YOUR ORDER Use code SWET  at checkout WHAT ABOUT YOUR SWIMWEAR? Polyester swimsuits hold up best against chlorine. Check the label to look for a suit that’s close to 100% polyester (including the liner!). Jenni Lynn loves her CHLORINE RESISTANT AQUAMORE  suit by SwimandSweat . Always rinse your suit after your water workout. Wash your suit at least once a week with cold water & a mild detergent (or swimsuit wash). Many swimsuit manufacturers recommend you avoid the swimsuit spinner (and washing machine!) & lay your suit flat on a towel when drying to increase longevity. You could also soak your suit in a bucket of warm water & a teaspoon of Vitamin C crystals or a small amount of baking soda. GET 20% OFF YOUR ORDER: Use code SWET20  at checkout Do you have any tips we can add to our list? Favorite skincare products? Home remedies for chlorine detox? Best ways to extend the life of your swimsuits? We would love to hear your recommendations! ABOUT AUTHOR: Breanna Anderson , PT has been practicing as an aquatic physical therapist and water fitness instructor for close to 20 years. She earned her Aquatic Facility Operator certification from the NRPA and has managed an indoor pool with her husband & co-owner of Anderson Aquatics, Travis Anderson, for the past decade. She holds certifications to teach S’WET™ Shallow , ABS Aqua Combat, HiYo, and Aqua Yoga, and she is also a certified lifeguard with the American Red Cross. Visit Anderson Aquatics to learn more about Breanna and how she's helping the S’WET™ SQUAD change the perception of aquatic fitness!

by Jenni Lynn Patterson LaCour Winter is here—frosty mornings, cozy vibes, and endless possibilities! While the season can bring its challenges (hello, shorter days and chilly temps), the S'WET™ Squad has your back. Let’s conquer winter with energy, warmth, and connection! Banish the Winter Blues : Discover how the SAD Light Therapy Lamps can boost your mood even on the gloomiest days. Click here for the Top 5  Stay Active Indoors : Keep moving with creative home workouts and virtual fitness classes—no need to put your goals on ice! Jenni Lynn's Eight Ideas to Stay Active this Month: Yoga:  Looking for a calm sea instead of riding the cardio waves? Yoga is the perfect way to improve balance and flexibility while diving into a meditative state. Need inspiration? Search YouTube for beginner-friendly poses that will help you float away into relaxation. YouTube Workouts: Stream your way to fitness! YouTube is a treasure trove of workouts led by certified instructors ready to teach you the ropes. Whether you want to paddle into Pilates or plunge into H.I.I.T., there’s something for everyone. Check out our YouTube channel for content: Cleaning:  Grab your mop and make a splash! Tidying up your home is an unexpected but effective workout. Sweeping, vacuuming, and scrubbing not only leave your space sparkling but also get your heart racing like a speedboat. Jump Rope:  Skip the gym and grab a jump rope! This simple activity burns up to 20 calories per minute, helping you stay buoyant on your fitness journey. Plus, it’s low-cost and high-impact—jump in and see for yourself! Hula Hoop:  Whirl your way to a stronger core! Hula hooping isn’t just child’s play—it works your hips, butt, and core while giving your calorie burn a big splash. Active Video Games:  Wave goodbye to lazy gaming! The Wii Fit and similar games turn your living room into a fitness lagoon. Dance, jump, and play your way to better health—all while having a blast. Use the Stairs:  Step up your game by turning your stairs into a waterfall of fitness potential. Walk or jog up and down a few times to get your heart rate flowing like a current. Exercise Your Mind:  Fitness isn’t just physical—don’t forget to hydrate your mind! Stress can feel like a riptide dragging you down, so take 10 minutes daily to meditate and find your calm waters. A clear mind keeps your health afloat. Cozy Season Goals : Indulge in healthy comfort foods , curl up with a book, journal/goal set  and savor the magic of snowy landscapes.  Winter Wonderland Fun : Venture out for snowshoeing, ice skating, or a cozy cabin escape—adventure awaits! Build Community : Stay connected with loved ones, support local businesses, stay connected with the S’WET™ Community  and give back this season. Grab your favorite winter beverage and let’s make this season one to remember. The S'WET Squad is here to help you shine all winter long! 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 Guest Blogger Jackie Lebeau, M.S. Excerpts taken from Resistance Training – Land vs Water: A Review. Originally published in Akwa Magazine by AEA , September/October/November 2024, Volume 38, Number 2.  Take a little trip down memory lane with me. When I was 6 months old, I was enrolled in Baby & Me classes with my dad. As soon as I could walk, I took swim lessons until I was skilled enough to compete on my summer club’s team. I swam all four years for my high school team, and as soon as I was old enough, I worked at the pool lifeguarding and teaching kids how to swim. Despite my years around and in the water, I was in my late teens before I ever associated “exercise” with the pool. Water was many things for me…it was for sports like swimming, water polo and synchronized swimming. It was for summer fun like belly flop contests and sharks & minnows games and it was for vacation activities like jet skiing, parasailing and fishing. But exercise? No.  I mention my backstory because most of us, including myself, learn about exercise, or more specifically weightlifting on land. Despite the hundreds of hours I spent in the water, everything I learned about cardiovascular fitness, flexibility and resistance training took place on the weight room floor or in a fitness studio. Teaching aquatic strength training requires an understanding of the numerous differences between air and water as well as the ability to cue and lead exercises using specialized equipment. Learn the basics on land…but flip the switch to teach in the water.  To compare land vs water, we’ll review what we already know. On land, we use a variety of fitness equipment including weighted  (dumbbells, bars and plates, fixed bars, kettlebells), rubberized  (tubing, bands, loops), balance  (BOSU®s, stability balls, core boards), agility (ladders, cones, dots, reaction balls), flexibility  (mats, straps, blankets, blocks) and dynamic  (battle ropes, gliding discs, TRX®). In most studio scenarios, the vector of force we are working against is gravity. In order to strengthen our muscles effectively, we have to position ourselves directly against gravity. This is why we move around so much in a studio strength training class. So as to position each major muscle group against gravity we complete the workout from standing, all fours, kneeling, bent over, seated, side-lying, supine, and prone positions.  Joint actions are the same whether we exercise in the studio or in the pool. The difference however is how our muscles respond due to the resistance of the water and the type of equipment used. Every move we make in the pool is resisted. This means that we don’t have to reposition our body in order to work opposing muscle pairs the same way we do for strength training in the studio. This is true when no equipment or drag equipment is used. Muscle actions will differ however if we are using buoyant dumbbells, weighted dumbbells, or resistance tubing.  It may sound complicated, but AEA uses a straightforward concept to teach how muscle actions differ based on the type of equipment used. Bonus: this concept works on land also! When analyzing which muscle is the primary mover in an exercise, ask yourself, “Is my movement resisted or assisted?” Resisted movement is impeded (or made more difficult) by gravity, buoyancy, or by the properties of the equipment. Assisted movement is facilitated (or made easier) by gravity, buoyancy, or by the properties of the equipment used. Examples of resisted and assisted movements using buoyant, weighted, rubberized, and drag equipment: Equipment RESISTED MOVEMENT Buoyant dumbbells Movement towards the pool bottom Weighted dumbbells Movement towards the surface of the water Resistance tubing Movement away from the anchor point Drag fins  Movement in any direction under water  Equipment ASSISTED MOVEMENT Buoyant dumbbells Movement towards the surface of the water Weighted dumbbells Movement towards the pool bottom Resistance tubing Movement towards the anchor point To contact Jackie directly, e-mail her at jackie.lebeau@gmail.com . Excerpts taken from Resistance Training – Land vs Water: A Review. Originally published in Akwa Magazine by AEA , September/October/November 2024, Volume 38, Number 2.  References: American Council on Exercise. 2023. The Exercise Professional’s Guide to Group Fitness Instruction . Print. Aquatic Exercise Association. 1018. Aquatic Fitness Professional Manual. 7th ed . Print. Athletics & Fitness Association of America. 2010. Fitness: Theory & Practice. 5th ed.  Print. 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.

A systematic review published in BMJ Open Sport & Exercise Medicine shows that aquatic-based high-intensity interval training (HIIT) can significantly improve exercise capacity in adults with chronic health conditions . Even better, the research found no significant difference in results between aquatic HIIT and land-based HIIT , but had fewer adverse events and higher adherence rates, ranging from 84% to 100%! Participants of the study (74% women) had a range of conditions including back pain, arthritis, chronic lung disease (COPD), type 2 diabetes , and multiple sclerosis. Some had more than one chronic condition. The results showed that those who performed aqua HIIT greatly improved their exercise capacity — measured by oxygen consumption, walking, and physical fitness tests — compared with no exercise. It even distinguished a beneficial effect compared to moderate-intensity exercise. A key finding indicates aquatic HIIT may be as beneficial as land-based HIIT , which gives people with chronic conditions an alternative and potentially more successful environment to begin and continue with high-intensity training. So let's add improving exercise capacity to the list of things aquatic fitness offers. But here's the real interesting takeaway for us: high-intensity interval training in the pool can provide the same effects on exercise capacity as gained on land, but with fewer injuries and a better chance for participant adherence. If you're a land-based instructor, especially working with clients with chronic conditions, it's time to consider adding some SURF to your TURF programming! Our Turf to Surf workshop is a literal "splash course" into everything you need to know to effectively teach an aquatic fitness class. This four-hour intensive workshop that will help land instructors learn how to build a balanced workout using base aquatic moves, as well as modifications to help your participants. Design Strength and HIIT circuits using common pool equipment to progress or regress workouts and work together in teams to brainstorm on how to build an effective class for your students! This course will give you a road map on what educational steps to take to continue to grow and elevate your aquatic fitness teaching skills. CEC’s: AEA:4; AFAA: 4; NASM: 0.4; ACE: 0.4 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 now, our readers already knows the incredible effects aquatic fitness can have on our body, mind and soul —from the low-impact relief it offers to the cardiovascular efficiency, and yes, even strength and muscle training . Turns out aquatic fitness also works wonders for glycemic control (the management of blood glucose levels). The aim of the 2019 study published in the journal Diabetes Research and Clinical Practice was to evaluate the impact water-based exercise has on individuals with type 2 diabetes mellitus (T2DM). Aquatic fitness is considered safe and well-tolerated for individuals with T2DM, including those with obesity or joint issues, due to the low-impact nature of the environment. Water's buoyancy reduces the stress on joints, decreases the risk of injury, making it a great workout option for many people with T2DM. Ready for the real S'WEET news? In addition to lowering blood glucose levels, participants who engaged in regular aquatic exercise also experienced significant reductions in their HbA1c levels, which suggests long-term blood glucose control . Reducing HbA1c is crucial for diabetes management because it is associated with a lower risk of diabetes-related complications such as cardiovascular disease, kidney damage, and neuropathy. The result suggests that the aquatic exercise is effective in helping individuals maintain better long-term blood glucose control, thereby reducing their risk of complications associated with diabetes. The icing on this proverbial sugar-free cake is they also found marked improvements in insulin sensitivity , which means those with type 2 diabetes can reduce the need for insulin or other medications for longer periods of time, giving their pancreas some much needed recovery time and help avoid insulin resistance. 'Coz the only resistance we want to see is the water pushing back against us when we S'WET™! But weight, there's more! Weight management can often and quickly become an issue for those with T2DM. Improved insulin sensitivity allows your body to use glucose more effectively which lowers insulin levels and reduces the signal for fat storage, making it easier to lose weight, especially around the abdominal area. That new weight loss then improves yours insulin sensitivity even more, creating quite a beautiful (and beneficial) cycle. Clearly if you or your clients are battling type 2 diabetes, there's real promise pool-side. While aquatic fitness has been proven over and over again to be a healthy form of exercise for just about everyone, studies like this reveal it can also be an effective intervention tool , specifically in individuals with type 2 diabetes. It offers benefits like improved glycemic control, enhanced cardiovascular fitness and insulin sensitivity, while being a low-impact, accessible option for those managing diabetes. Looking to help us change the perception of aquatic fitness? Get certified in S’WET™  as part of our next online Instructor Training. Join Jenni Lynn and members of the S’WET™ SQUAD for a full day of intensive education and practical learning designed to revamp and reinvigorate your aquatic fitness teaching skills!  IMPORTANT NOTE ABOUT THIS PROGRAM:  This training will provide you with a specific, licensed format based on the fundamentals of aquatic fitness and NOT an official certification to offer all formats of water fitness . Prior aquatic teaching experience/education is recommended. 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.

With nearly two decades of experience teaching aquatic fitness classes, my unwavering passion remains unchanged: change the p erception of aquatic fitness through e ducation and c ollaboration.  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.

Most of us would like to think of aging as a gradual process, but recent research reveals that human aging actually happens in two very significant bursts: ages 44 and 60. Scientists just uncovered that during these two phases, specific proteins linked to aging spike dramatically, leading to accelerated physical and biological changes. Understanding this pattern can help reshape how we approach health and wellness across different life stages, especially before and after those specific bursts. Of course no one fell over in shock when the study revealed some measurable psychical changes occurred for those in the 60+ category. What did stand out to the researchers, however, was that for those in their mid-forties , the biochemical changes — we're talking on the "molecular level" here —  were actually quite significant. "Surprisingly" so. (Their words). Standford School of Medicine called them " massive bio-molecular shifts." The "Significant Changes" observed for those in their 40's relate to cardiovascular disease, skin and muscle repair, and the metabolism of alcohol, caffeine and lipids. Oh, and "dudes"...before you attribute some of these sudden changes to things like menopause or perimenopause, the accelerated bursts were measured equal in both men and women . So clearly, there's more to it. Great, so we age. Our bodies decay. Why is this news? Well now we know some important milestones on the horizon. The first of those two major bursts of "accelerated aging" occurred by the time participants hit 44-years old. Which means that prior to that, you have a good chance to prepare for some of these changes and perhaps set yourself up for better success in the future. Even if your face isn't awash with wrinkles, the hard truth is your joints and muscles are naturally deteriorating with time and you should begin to prepare for that ahead of when the hurting happens! "But aquatic fitness is really just for older women, right? I don't need it now," says the gym rat. Let's do the math. If the results of the study are a reflection of how most of us age, by the time you hit your forties your body will still be getting older, just not linearly. There's going to be a sudden burst one day where things just speed up and all the little molecules start degrading dramatically at once. ChatBot: Aquatic Fitness has entered the conversation. Every fitness professional knows one of the most effective ways to counteract the effects of aging is through regular exercise. But for those in the back of the room who need the reminder...there are some very specific, medically proven reasons why aquatic fitness programs, including things like S'WET ™ are so important and need to be recognized more for all they offer. Low to No-Impact on Joints:  As we age, our joints become more susceptible to wear and tear, making high-impact exercises more challenging and potentially harmful. Aquatic fitness, however, provides a low-impact alternative. The buoyancy of the water reduces stress on the joints, allowing you to engage in vigorous exercise without the associated risk of injury. This is particularly beneficial for those who experience arthritis or other joint-related issues, which research demonstrates often intensify around the age of 40. Hmm. Where have I heard that number before? In the research study, the first wave of bio-molecular disparities that happen in your mid-forties can be linked specifically to cardiovascular disease. Thankfully, another major benefit of aquatic fitness is improving heart health. Enhanced Cardiovascular Health:  Regular aerobic exercise is crucial for maintaining cardiovascular health, especially as aging accelerates. Water resistance increases the intensity of movements without the need for heavy weights, making aquatic fitness an excellent way to strengthen the heart and improve circulation. This helps combat the decline in cardiovascular efficiency that often accompanies the aging process. The "Significant Changes" observed for those in their 60's relate to carbohydrate and caffeine metabolism, immune regulation, kidney function, cardiovascular disease, and skin and muscle repair. Muscle Strength and Flexibility:  Whether you accept it or not, water’s natural resistance does provide an effective form of strength training , helping to both maintain and build muscle mass. Plus the flexibility and balance work required in aquatic exercises promotes better overall mobility, helping to maintain overall physical function as we age. This is particularly important after age 60, when muscle atrophy tends to accelerate. So if you're a land-based instructor, already there are some pretty strong arguments here to encourage your clients and facilities to add a little SURF to their Turf programming. Our workshop Turf to Surf is a "splash course" into everything you need to know to effectively teach an aquatic fitness class. And yet here's another often overlooked benefit provided by proper aquatic fitness programming: Your Mental Well-being:  Exercise is well-known for its mental health benefits, and aquatic fitness is no exception. The soothing nature of water can reduce stress and anxiety, improve mood, and even help with sleep — an area of concern as we age. Plus the communal aspect of group aquatic classes also provides social interaction, which is vital for mental well-being for people of all ages. So now that we understand most of us don't age gradually — though gracefully is still an option — it opens up new possibilities for targeted interventions before those two rapid bursts occur. Incorporating aquatic fitness into your routine, whether you’re approaching 44, 60, or anywhere on the timeline, can provide significant physical and mental health benefits. By embracing this low-impact, high-benefit exercise early, you can help mitigate these massive molecular effects of aging and enjoy a healthier, more active lifestyle. There's a reason it was always called a FOUNTAIN  of YOUTH . Water works! 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.

Is it even possible? And if it is, how can you accomplish it? Guest Blogger: Irene Pluim Mentz Most of you reading this have background in water exercise, but just to recap a few of the most basic hydro-dynamic principles: Water molecules like to stick together, known has cohesion, so when something gets moved through water it takes force to “break apart” that cohesion. Once an object is moving, whether it be in air or through liquid, it needs a force applied against it to either change direction or speed, better known as the Law of Inertia. Smaller, narrower objects displace fewer water molecules, requiring less force; larger, wider objects moving through water break up more water molecules, hence requesting a greater output of power. This principle is referred to as “drag.” Force = Power = Strength Now let’s talk about drag resistance a little bit more. If you have exercised in water before, you know about drag resistance. Some call it frontal area resistance, depending on what movement you perform in water. In water, it is possible to increase drag, and thus the need for increased force, in all three planes of movement; i.e. frontal, sagittal, and transverse. With land exercise, there is always the gravitational force to overcome. When you are swimming horizontally, you want to be as streamlined as possible in the water, therefore minimizing resistance and increasing the ability to last longer. However, for training, many swimmers will wear “drag suits;” i.e. trunks with pockets or loose fitting suits, even parachute-type equipment attached to their bodies. Even runners and bikers use the principle of drag in their training and will do whatever they can to minimize it during races. So when you exercise in water, you can utilize drag and frontal area to your benefit; especially given the cohesive nature of water molecules. When you just are just beginning with your work-out program, you want to have minimal resistance. You can obtain this by keeping your surface area and movements slow and small, working on improving coordination, balance, and movement patterns. But then you can start increasing your work load by adding more speed and /or moving larger surfaces through the water. More speed created in water might cause turbulence. Let’s illustrate this: Imagine yourself looking at water flowing through a river: you will see regions were it flows calmly, called a laminar flow. But then there are some rocks obstructing the water’s flow and the water will be foamy and there might be some eddies; there the flow of water is called turbulent flow. Now see yourself standing in this river; first you are in the calm flowing, laminar flow of it: you feel some resistance but nothing you can’t withstand. So you move toward the rocks with the foamy, turbulent water and you barely can maintain your balance! The drag force created by the laminar flow is proportional to its velocity, while the drag force of the turbulent flow is squared to the velocity. The next moment you have an oar in your hand, and the turbulent flow almost rips that out of your grip and you have to apply more force to maintain hold of it and you actually lost your balance; while it was easy to hold on to that oar in the calmer flowing water where you could quietly stand. Similarly, you can use equipment increase surface area in your water exercise programs. Characteristics of this type of equipment include that they enlarge the surface area. One of the options for this type of equipment is the Aqua-Ω (pronounced: Aqua-Ohm). The Aqua-Ω is purposefully slightly negatively buoyant, to enable optimal utilization of the three-dimensional resistance of the water molecules’ cohesion. When using bouyant drag resistance equipment, the force requested becomes two-dimensional, since that equipment would always want to rise to the surface. Invented and developed by a physical therapist, the patented Aqua-Ω is an exciting piece of fully adjustable drag resistance water exercise equipment which can be used to increase surface areas for both arms and legs. It can be adjusted for size and resistance level to accommodate everybody, and since it is not buoyant, it is easy and safe to use for all populations and purposes. The Aqua-Ω is fun to use in both deep and shallow water as well as for boot camp style classes and arthritis management. An extra benefit of the Aqua-Ohm: It packs small and travels well while it is affordable. Just visit our website at www.aqua-ohm.com or email us at info@aqua-ohm.com for more information. To recap: YES, you can perform strength training in the pool! All you have to do is increase your speed and/or your surface area. An increase of needed FORCE = Increased POWER = Increased STRENGTH! ABOUT THE AUTHOR: Irene Pluim Mentz, PT became a licensed physical therapist in the Netherlands before immigrating to the United States. She is the co-owner of One Step Beyond, Inc. Physical Therapy. Irene’s passion for anything “water” led to becoming an AEA certified instructor. She integrates her knowledge of hydro-dynamics with physical therapy into all her sessions. Irene is the inventor and developer of the Aqua-Ω adjustable drag resistance water exercise equipment. Contact Irene: Irene On Instagram Irene On Facebook Aqua-Ohm on Facebook Email: info@aqua-ohm.com Experience the Power of Ω with Katy Coffey in Seattle, WA Join us April 28-30th in Seattle, WA for the 2022 PNWFITCON! In addition to several other workshops, Katy will be demonstrating the true versatility of the Aqua Ohm device as part of her session AQUAFIIT: Power of Ω! Learn more here

Part II of III By A.J. Meyers In Part I of this series on brand-building, we introduced you to Heather Rhodes, a recently licensed S'WET™ Instructor. Heather is currently working on developing her own fitness brand using one of her most notable attributes... ...her own last name! Say hello to RH20DES FITNESS! And lemme just tell you right now, Heather's going all in! Heather attended the B.Y.O.B. lecture when I presented at DCAC this summer, and had this to say about her overall experience: "Between speaking with you prior to your session and then listening to the width and depth of what marketing and branding actually entails...I'm feeling maybe a little overwhelmed! But it also confirm[s] the steps I need to take going forward." And as you'll learn more in this part of the series, Heather is taking those very important steps now! If you're attending this year's MusicCity FitCon, during the Build Your Own Brand lecture, I spend a lot of time explaining the difference between a brand and a logo, and why sometimes you shouldn't become too attached to the latter. Why, you ask? Because logos evolve. Heather sent over some of the revisions her own logo went through over the last couple of design iterations. You'll notice some specific font and color changes, as well as the use of a tag ("Catch the Wave"). All of them incorporate the water/wave graphic, which I would offer is most effective when in blue. Heather is doing what all brand-builders should: Testing the waters! See what works best and how it may look on things like business cards, a website, a t-shirt and even social media. She's also asking her networks for their input. Getting FEEDBACK (even sometimes the harsh kind) from those you trust and who know what you do well can be an important and insightful experience. They may just see something you don't, or the other way around. But here's another take-away we cover in the B.Y.O.B. lecture: Where you begin and where you may end up in the logo design process ultimately depends on where you are with the business and branding process. To drive this point home even more in the presentation, we take a deep dive into one of the most successful brands to date...and to do so, I'll tell you the tale of the two-tailed mermaid who started it all: STARBUCKS: A Case Study Keep in mind, one of the main purposes of your logo should be to identify your business (i.e. your brand) through the use of a symbol, graphic or image, often relying on fonts, colors and other creative elements to set it apart. Sometimes that may include the company name, or some words or catch phrases. Sometimes a simple swoosh will do! Ultimately you want a logo that elicits a connection between what you're doing (or selling) and why it's unique to you. But sometimes, the very products or services you offer may change. For example, maybe you're one of the many land instructors who took the Turf to Surf workshop and are turning your focus now to aquatic fitness for some extra income? Or maybe you're a yoga and pilates instructor who shifted to weightlifting or ax throwing. Or perhaps you just stop selling spices... I show B.Y.O.B. participants the below photo of the very first Starbucks store opened in 1971 in downtown Seattle, WA. Eagle-eyed viewers might notice something very unique in the storefront window. It's the original Starbucks logo: A brown circle around a TOPLESS (seriously) two-tailed mermaid offering coffee, tea and SPICES? Side-note: Am I the only one who thought the wavy-haired royal woman in the middle was waving her hands in the air, like one of those inflatable gas station balloons? Nope. Those are her legs, rather, both her tails...? The point is, whether you noticed it or not, the iconic Starbucks logo has actually changed quite a few times in it's five decades in business. And will likely revamp again! But while the logo has shifted on the cups themselves, the service and experience you get as a customer should always be the same, no matter when or where in the world you're enjoying the product. And THAT is a direct result of their finely curated branding. [More on this in lecture. Click here to Register for MusicCity FitCon.] By the way...before you even think about investing some money in hiring a graphic designer, or spend hours trying to do it yourself, it's a good idea to do some research about who else is out there right now in a similar space. You might find that the very logo or design you had in mind is already in use, and perhaps may even be trademarked (which we'll get into in Part III of this series.) Taking a look at what your competition is doing may feel kinda shady, but it can actually be a healthy exercise to see what a future client of yours might see and react to as an alternative choice on the market. It can also help you avoid the things you think they aren't doing so well. Just pay attention to the specific elements that spark your appeal most, as they may be a little-too-similar to what you want to do yourself. I shouldn't have to say this, but "copying and pasting" someone else's work is a big no-no. That doesn't mean if someone is using a pair of hand-buoys in their logo, you can't also...But always come back to what I describe in the presentation as "the four main ingredients" to a successful brand! One of them is YOU! What makes what YOU do (offer or sell) so special? And how can you represent that thematically? There's only so many images, shapes and colors fitness people can choose from when building their brand. Figure out what makes what you're bringing to the table unique, then how you can use it to influence your future branding. Alright, so what if you're at the stage where you've already got your logo and have begun to build a branded business...? What next? First, never forget that in all bodies of water, there are predators lurking. And just like in the wild, as a budding professional you need to make smart decisions to survive the arena, as well as evolve and adapt to the changes (and technology) in the market. Building your own brand is just the first step. Once you got it working for you, part of your new role as a brand owner is protecting it with your life. And as you'll discover in Part III of this blog series, there are some small but important steps you should be taking to avoid potential bloody waters in the future. If you're attending MusicCity FitCon this October in Nashville, send me an email to let me know so we can chat about where you are in the process and what steps I recommend you take next! Email me at AJ@JenniLynnFitness.com Be sure to read Part I and Part III of this series on brand building for more! 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.

Part I of III By A.J. Meyers I open my Build Your Own Brand lecture the same way every time, asking those in the room who have a logo to raise their hand. Inevitably a few arms will shoot up proudly. Then I ask them to keep 'em raised if they also have their brand built yet. It breaks my heart a little bit each session when I see even one hand drop. Because the truth is, when it comes to building your branded business, your logo is just the tip of the iceberg, and in some cases, may not even be the best place to begin... Let me be clear. A well designed logo is crucial to brand recognition, and you likely will need an insignia of some sort to stand out in our very competitive and visually motivated marketplace. We discuss in the B.Y.O.B. lecture, the first purpose of a logo is to establish a bond between your brand and the product or service you offer your customer/client. [A close second is to mark your territory.] It's important though to understand that what ultimately ends up in the corner of your business card or website, isn't, by itself, your brand. Logos and Brands; they are not synonymous. I would even argue that one (your brand) should always be informing the other (your logo), not the other way around. So when one of our newest S'WET™ Instructors Heather Rhodes pulled out her phone minutes before the lecture began to show me logo designs she's been working with, I asked her permission to use her as a case study for this article. "What started off as a hobby turned into a fitness career for me," Heather shared, "and I have been toying with a business name for years." As she swiped through the photos on her phone, Heather told me she had been through several different brand and business names in the past couple of years. Part of that was because she worked with many different formats. But thankfully for her current water students, Heather has turned that focus to mainly aquatic fitness! "I think when I finally went to IAFTC (the annual international water conference hosted by the AEA) and had a bigger picture of what other people were doing, it excited me that much more to establish what I am doing," she said. Truth is, Heather already had some really great logo ideas sketched out. She also happened to have the incredible luck (and marketing genius) to highlight a key brand element smack dab in the middle of her last name: RH2ODES. I mean...come on! A water fitness instructor with access to an H-2-O right there in her name...? I loved it! Of course, Heather has been living with that last name for quite some time, and has likely become accustomed to the beautiful brand synergy available there. I did wonder though if the creative play-on-words would land the same to a stranger at first glance? After all, her current clients already know exactly what they get from her. It's the student she hasn't met yet that she really needs to reach. (Another lesson we cover in the lecture!) So I tossed out an idea..."Could you play with the "H2O" part some more to really highlight the water connection?" Think about different colors, fonts, designs, etc. (In our lecture, we cover brand elements like this, and why you should never grow too attached to one, as it will probably change as you do...) But immediately what came to mind for me was something like this: If the unaware student saw something like that...it's very likely they'd know her focus is on water. H2O-4-EVR! Now whether Heather ends up adopting any of the advice or not, as a member of our licensed S'WET™ SQUAD, she gets brand and marketing consultations as she continues to carve out her space within the aquatic fitness community. And trust me...you will be hearing from Heather R-H20-DES soon enough! In fact, she's already offering S'WET™ classes at the Victory Family YMCA in Yorktown, Virginia and will be attending the S'WET™ DEEP Instructor Training with us at Music City FitCon in October! Curious where did Heather finally land with her logo? You'll have to come back here for Part II or follow her online to see more! Find Heather on Instagram Find Heather on Facebook Find Heather on YouTube Okay...but what if I don't have a cool last name like Heather?! Before you run out to hire an expensive graphic designer and/or a lawyer to legally change your name, consider joining us for Build Your Own Brand (B.Y.O.B.) this October at Music City FitCon. It's a beginner's course breaking down the basic elements of a brand, how it's different from your logo, and why you probably need one in today's competitive market. Conference Dates: October 27th-29th. Learn more at https://musiccityfitcon.com. NOTE: YOU MUST REGISTER FOR THESE WORKSHOPS DIRECTLY AT MUSIC CITY FITCON! Here's a list of all the other workshops and lectures we'll be offering at this year's Music City FitCon: Smart Circuits with Katy Coffey Friday, October 27th (8:30am-9:45am) Regardless of the type of equipment or size of your class, circuit training can effectively give your students a total body workout. Learn three different ways to structure your classes with a variety of equipment that is available at your pool. This is an ideal workshop for pools who purchased a small handful of specialty equipment. This workshop may be customized to host sites' equipment. Instructor Vocal Care with Chris LaCour Friday, October 27th (12:00pm-1:15pm) Have you ever finished your classes with a sore and tired throat? Yelling too much over your music? No microphone to help you out? We know how it feels! In this workshop you will walk away with vocal tips, tricks and techniques to keep your vocal instrument healthy and strong. Learn the research behind the vocal health of fitness professionals and how important this ironically unspoken topic affects our industry and livelihoods. Noodle RX with Jenni Lynn Patterson Lacour Friday, October 27th (3:30pm-4:45pm) This intense but low-impact workout was created to accommodate students of various heights and fitness levels in a shallow-water class. The first segment focuses on creating class content with grounded moves and the other two segments demonstrate how to incorporate a noodle to provide creative challenges and reduce impact. The Power of Ω with Katy Coffey Saturday, October 28th (7:00am-8:15am) Deeper understanding on a multi-purpose tool for all levels. AquaFIIT strength training technique features the Aqua Ω as its key training tool. Alternating between cardio, strength, upper and lower body, this one powerful tool is sure to give you a full body drag workout. Learn how to effectively design and implement an aquatic resistance-training program that maximizes results while remaining on budget. Dude Moves with Chris LaCour Saturday, October 28th (1:45pm-3:00pm) Whether you already have males in your classes, or are trying to attract more men, this pool workout will give you moves that are turbo charged with athleticism and masculine energy. Strength, power and wall work combined to draw in a new demographic to your classes and make some serious waves! 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.

Guest Blogger: Michelle Wakefield My name is Michelle Wakefield, and I am the Superintendent of the CRC/ Jammer for Zumba/ Zumba & Aqua Zumba Instructor/ Rockin Cycle instructor/ NASM Nutrition coach & personal trainer / AMAZING wife and mother. My certifications are through NASM, AFFA, AEA, and ACE. I have licensing and have been licensed through Zumba in every format they offer, UJAM, Pilates, Schwinn Cycle, Les Mills BodyPump, CXWorX, Aqua Strong, SCF Drench and SCF Kick. Needless to say, I do love my titles and certifications. I have had 13 years of experience in the fitness industry and I have been able to find success in an industry that can be very competitive. I really do feel the secret of my success has come from my humble beginnings. When I first started in fitness I had just had my third child and was 5’4” and 220 pounds. I was just diagnosed as being obese and pre-diabetic. My husband and I had the conversation that we were just becoming parents. Eating macaroni and cheese and chicken nuggets was something that parents did. What we didn’t realize was that we were becoming unhealthy and out of balance. We were tired and sluggish. A turning point for me was when my daughter brought home a Mother’s Day card and it listed my favorite thing to do was sleep. I told my husband that we were too cool to be this uncool so I started going to the gym. The added bonus: they would watch my kids for free for two hours with my membership. It was all I could do to walk a mile and I couldn’t help but think how far I had to go. In college, my husband and I were professional ballroom dancers and fitness was everything. Now I was back to square one. I started attending fitness classes and found Zumba®. It was on the 24-Hour Fitness schedule, and ironically after I had my first child I saw a late night infomercial that sold the original Zumba® DVD’s. I thought to myself this was something I could handle. I went to the classes and it brought back all the good feels that I had being a professional dancer. Because of my dance experience (and because I have great supportive friends), people started telling me that I should become an instructor. I shrugged it off at first, but then decided that I would “give it a year and see what happens.” I went to my first B1 training and soon was hired to sub classes. The Group X Manager for 24-Hour Fitness did something that actually was going to shape the rest of my career. She expected that I prove myself. I was already a great dancer and I had the license, but she wanted me to prove that I was actually a fitness professional/instructor and not just a patron looking for fame and glory. Her expectation was that I would study hard…get certifications…get more licensing…till I was an instructor that patrons could look up to and trust to help them with their health and wellness journeys. For her company, she wanted people who stood out and were the best in the industry. So that is what I set out to be. With that came more job opportunities, more reasons to advance, as well as class filled satisfied customers that could trust the process. Things were not handed to me, I had to work for it, but it has paid out in so many ways. Job success, financial success, and even family lifestyle changes have resulted from my fitness journeys. I always get asked if it is important to be certified. If you're interested in becoming a personal trainer, group fitness instructor, or health coach, it's critical that you first get certified. Period. Attempting to enter the fitness field without a certification will significantly limit your hiring opportunities, income and clientele. Earning a recognized certification/license confirms you are competent and ready for the job. As a boss it gives me and our clients confidence that you have the knowledge and skills to design and deliver safe programs to meet each client's health and wellness needs. In an industry where many people use titles they have not earned, having an accredited certification will set you apart from the competition. I have been dancing since I was three and competitive dancing since I was eight. To be competitive it was important to take from the right instructors and to really focus on how you perform the steps. This hyper focus helped me to make the BYU Ballroom Dance team where we became USA National and British Champions. Fitness really is the same way, to be competitive you have to learn from the right people and learn how to correctly perform each movement. For dance it was to look the right way, for fitness is for safety, results and performance. Not only does getting certifications/licensing get you more accredited, but it also helps you avoid burnout and keeps you excited about our industry. Attending training has always left me feeling up to date, motivated, hungry, connected, confident, which in all honesty, is the most important because it will give you excitement, passion, and longevity in your field. ABOUT THE AUTHOR: Michelle Wakefield lives in Springville, UT. She's been a Zumba ZIN™ Member since Oct 2011 and absolutely loves teaching Zumba® classes. The reason is simple: Every class feels like a party! She is currently licensed to teach Zumba®, Zumba® Toning, Aqua Zumba®, Zumba Sentao®, Zumba Gold®, Zumba® Kids & Kids Jr., CIRCL Mobility™, Zumba® Step. Follow her on the following socials: YouTube: https://www.youtube.com/user/ZumbaMichelleW Facebook: https://www.facebook.com/michelle.wakefield.58 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.

Guest Blogger: Ann Gilbert Are you ready to bust into the business of becoming an aquatic fitness professional? The benefits of exercising in the aquatic environment are widely acknowledged among our instructors and fitness enthusiasts alike. This low-impact setting alleviates pressure from joints, elongates the spine, offers natural resistance, and provides a sense of comfort and playfulness. However, becoming a successful coach in this field demands a higher level of confidence compared to the past. Today's instructors must excel at persuading non-exercisers or newcomers to embrace the benefits awaiting them as soon as they step foot into the pool. Venturing into this business requires becoming an expert as well as a fitness "influencer" of sorts for your students, presenting ample opportunities for professional growth and expansion within the fitness and wellness industry. As aquatic leaders, it's crucial to approach this endeavor with utmost dedication, as it can open new career pathways. When embarking on the journey into aquatic fitness, certification becomes a non-negotiable requirement. It transcends simply learning a format, routine, or specialization. Certification equips coaches with an understanding of human movement in the aquatic environment, enabling them to comprehend the benefits of aquatic exercise for building strength, endurance, cardiovascular capacity, and improved activities of daily living. Moreover, certification empowers instructors to provide clear and professional cues, ensuring safe and effective workouts for all participants. It boosts confidence and helps establish the coach as a seasoned professional through effective branding. Additionally, finding and reporting to a mentor is essential. Beyond passing the certification exam, the guidance of a mentor propels instructors toward their goals and creates meaningful experiences. To achieve success, consider the following steps: Divide and Conquer: Break down your goals into small, achievable steps. Focus on one step at a time, mastering it before moving on to the next. Overcome Fear: Embrace challenging moments even when failure appears imminent and the goal feels unattainable. Push through the fear and take action. Anticipate Setbacks: Setbacks are a natural part of the process; they are not the end. After every setback, recommit yourself to your goals. Learn Along the Way: Embrace a growth mindset, keeping what works for you and discarding what doesn't. Unexpected challenges serve as opportunities to acquire new skills. Share Your Goals: Announce your aspirations to those who matter to you. Write about them in your blog, journal, and social media, solidifying your commitment to turning your goals into reality. Remember how it felt when you took your first session and empathize with new students. While the die-hard participants will take care of themselves, focus on creating a positive experience for beginners who may feel intimidated and uncomfortable on day one. By creating memorable and enjoyable sessions, you facilitate a positive long-term memory, making it easier for clients to return and continue their fitness journey! Also, it it absolutely critical as an instructor you prioritize your own self-care, ensuring your own well-being. Protect yourself from the challenges of the pool deck and environment, as well as the physical demands of the job. Incorporate resistance training into your schedule at least twice a week, while fueling your energy to deliver exceptional experiences. Practice in the pool to ensure your program design is science-based and suitable for participants of all levels. Equipped with the following tools, you are ready to embark on this exciting journey: Certification Mentorship Strength Training Safe Environment Continuing Education It's time to build your dynasty and embrace the endless possibilities in the new realm of aquatic fitness! ABOUT THE AUTHOR: Ann Gilbert, CPT ACE, AEA, SCW, is a seasoned entrepreneur and executive who owns Shapes Fitness for Women. With a strong commitment to her teams and members, Ann has become an award-winning leader in the fitness industry, advocating for active longevity through innovative programs. Recognized as part of the FOX 13 family in Tampa Bay and collaborating with various events and organizations, Ann's expertise spans over three decades, making her a sought-after speaker and inspirational figure. Connect with Ann Gilbert on the following socials: - Facebook: Ann D. Gilbert - Instagram: Annfitt - Creator: S.E.A.T: Supported Exercise for Ageless Training You all know the expression, "you can't take care of others if you don't first take care of yourself." As Ann points out in her blog, it is essential that as an instructor, especially in aquatic fitness, you practice regular self-care. Aqua professionals face their own unique challenges. To name just a few: Demonstrating often on wet, unforgiving concrete floors, sometimes without proper padding provided. Competing with loud music, muffled by the sounds of splashing water and likely kids screaming nearby. Breathing in harsh chlorine-filled air, especially with indoor pools. That's why we created "Instructor Self-Care: Vocal & Body Prep & Repair" with Chris LaCour! In this 30-minute video, Chris LaCour shares a series of stretches for before and after class to promote flexibility and help prevent bodily injury. He also demonstrates vocal exercises that can be done before and after a class to prepare and repair your vocal cords and other sensitive areas of the throat! PREPARING & REPAIRING THE VOICE As a vocal instructor for 15 years, Chris entered the world of fitness instruction keenly aware of the need to prepare and protect his voice. He equates teaching a couple of classes to singing in a cabaret all night. Aside from the vocal exercises that Chris demonstrates before and after a class, he also provides some advice regarding what you consume before a class and the difference it makes in how hard your voice will need to work. Here are some good and bad options: Things to AVOID for optimum vocal health: Caffeine Cold/Icy Drinks Chocolate Sugary Drinks Too much Citrus Milk/Dairy Things to CONSUME for optimum vocal health: Herbal Teas Honey Lemon Ginger Warm Water (add a little lemon and/or honey) 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.