by Chris LaCour How can we attract more men to our aquatic fitness classes? I get that question a lot here at S'WET™ ... and the answer??? Honestly, there isn't just one. I believe a few factors play a role in luring men to your class; some you have some control over and others you don’t, but taking advantage of either situation is the key to retaining men in your aquatic classes. I have the privilege of being a male aquatic fitness trainer living in one of the most densely populated cities in America, New York City. I fortunately don’t need to consciously work as hard to get men into my class, but even so, I have noticed there are some specific things that will lead an otherwise unlikely male participant into the pool to give an aqua class a try and even more importantly, keep them coming back. Here are the 3 of the most common ways men ended up in my classes. 1. Men come into class willingly/unwillingly with their partners to try it out. Their partners have usually tried the class before and want their partner to experience it too. This can be a good introduction if they are both serious about working out and not there to frolic in the pool together. PRO TIP: Challenge your class to invite their partners to join them and throw in some partner drills like those seen in our Pool Power Duo short available here. 2. Lap swimmers interrupted by class taking over the lanes. You’re already in your Speedo, right so why not take class?! 3. “I hurt myself doing ……. and I heard water classes were good for rehabbing.” I always introduce myself to the new participants, ask them their physical situations, and tell them that I understand their hesitancy and once shared the same feelings about the workout as them once upon a time. Concerning the workout, I let them know they’ll feel slightly awkward and that their body may not move the way they want it to and that all of this should be expected the first time. If they have no coordination issues then they are ahead of the game! I’ll also quickly make a statement about how I’m the only one who can see them moving underwater which I believe aids in their ability to relax and not feel like all (women’s) eyes are on them. These quick conversations allow men the ability to workout and freely make mistakes without feeling self-conscious in the water. Once class has begun it is your job as an instructor to give a class that MAKES THEM WANT TO COME BACK! I’ve also found that for most men, hard work(outs) = breathing heavy/heart rate+/muscles burn, so if you can incorporate as many of these elements into your water class, you will have a man who is more willing to give water classes a second, third and fourth try. How do I do that Chris!? Structure! Structuring your class to ensure these elements of work are included is very important, not just for keeping men in your class, but anyone who is serious about fitness and improving their overall health. This is why the S'WET™ program is so effective, because it teaches you how to STRUCTURE (the "S" in S'WET) your water exercise training in the most effective way possible. Here are three of my favorite basic moves that push your new aqua men to make waves. Wall Work: Tempo’d Flutter Kicks (add a push up @ the wall if advanced and capable) Wall Taps (Open-Close legs for advanced participants) Push-Off w/ High-Knee Run or Tuck-Swim Stationary Work: High Knee Run w/Hooks Tuck w strong Shoot Out Power Jacks Getting men to take the classes can seem difficult because it is, so focus on what you have control over which is good communication as well as knowing how to ramp up your class’s workout when needed. Make it challenging and know ways to intensify moves and give level options. Finding the best way to intensify your workouts will give you the best chances at keeping men in your classes. Need some additional ideas to bring in the dudes? Check out Chris LaCour in DUDE MOVES DEEP, available here. ABOUT THE WRITER: Christopher Lacour is a NASM Certified Personal Trainer, AEA Certified Trainer, ACE Group Fitness Instructor, Aquastrength Master Trainer, and a S’WET™ MASTER TRAINER teaching aquatic fitness in NYC. Chris was first introduced to water workouts after a snowboarding injury and subsequent spinal surgery. He saw first hand the benefits of aquatic fitness – improving his strength, cardio and overall recovery. Chris incorporates swimming, boxing and mixed martial arts into his S’WET™ classes to give his students an incredibly intense workout with little to no impact on the joints. Contact Chris: Chris@JenniLynnFitness.com

Guest Blogger: Stephanie Newberry Fitness facilities offer a pool and variety of classes for healthy exercise. But what most of these gyms lack is the importance of offering a well rounded aquatics program. Or if they DO, they often aren't clear about all they are offering by using generalized class names and titles. If you have ever stepped into a traditional gym, you probably have seen a schedule of organized exercise classes set up in their aerobics rooms. There are strength classes, cardio classes, yoga, pilates, balance classes, etc. It is clear what is offered at each class. When it comes to the pool, however, all you see is "aqua aerobics" with a list of times on a schedule. The reality is, these classes are usually taught be several different instructors, each with their own style. Often these classes have a targeted focus - but you wouldn't know it by the term "aqua aerobics." This generic term actually does a disservice to the aquatic fitness department of these facilities. In an effort to make it clear, at AquaGym Fitness™ our classes have a specific name and focus, allowing our clients to choose exactly how they want to work out in the water. AquaGym HIIT, AquaGym Circuit, AquaGym Pilates, and AquaGym StretchFlex are just a few of our specifications. We have found that a clear description for each class coupled with a consistent schedule of classes really enriches our program. Our clients customize the aquatic fitness to their interests and needs, creating more engaged clients and a stronger retention rate. If you are an aquatics director, you may want to take a strong look at your programming. Do you have classes that have specific targets? Do you offer a wide range of aquatic fitness styles to your clients? It can be as easy as titling the classes to their style. Not everyone enjoys a choreographed aqua aerobics class, while others love it. It is important to have a variety of class styles for your clients. The aquatic environment has so many benefits for those of ALL fitness levels. Your aquatics fitness programming should be able to offer something for everyone. Titles and descriptions are very important for people to make intelligent decisions about their aquatic fitness routine. Be sure to take a good look at how you refer to the aqua fitness classes in your facility. You might be surprised how many more people you can reach simply by being clear and diverse with your aqua classes. No matter how your facility handles their schedule, it is always important to highlight the benefits of aquatic fitness. Talk to your director if you feel their can be improvements, only that way can you consistently be able to service your customers, provide enriching programs, and help bring awareness to ALL of the faces of aquatic fitness. "See You In The Pool!" ABOUT THE WRITER: Stephanie Newberry is the founder of AquaGym Fitness™ located in Amelia Island, Florida. She is AEA and S'WET™ certified with a life long love of fitness. Stephanie received her Black Belt in Tang Soo Do in 2009, and loves to incorporate combat into her classes, both land and water. Stephanie is also a Certified Personal Trainer as well as a Fitness Nutrition Specialist through the National Academy of Sports Medicine. She enjoys working full time in the fitness industry and loves helping all of her clients lead a healthy and active lifestyle. Contact Stephanie: info@aquagym.fitness

by Jenni Lynn Patterson LaCour As an AEA Aquatic Training Specialist and creator of S’WET™ I would 100% say that proper structure is fundamental to our aquatic fitness classes! But why? Whether you’re a brand-new instructor, a life-saving substitute or veteran teacher, there should be a format (translation: structure) that a class is arranged and that is designed around a multitude of factors. These factors include, but are not limited to, the needs and ability of the class, size and shape of the pool, equipment available, purpose of the session, and water temperature. Even though I’m speaking from a water perspective, land-based classes also follow a structure so that classes are safe, effective and attainable for the participants attending. If you’re already trained as an aquatic fitness or a land group fitness instructor, you know the components of a basic fitness class: Warm up, Conditioning & Cool Down. There is a WIDE range of formats to play with when it comes to plugging in your conditioning phase, but even with a proper warm up and cool down, what happens in between is crucial for the participant. As trained fitness professionals, we take on quite a bit when it comes to helping our participants achieve their fitness goals, while also keeping them safe during their workouts. So educating ourselves in properly building and structuring our classes is an important role in our careers. Here are AEA's Recommendations for Program Design: No class can start without a warmup and end without a cool down, so it’s important to take both of these components seriously when designing your classes. Many of the top fitness education manuals and books will explain how starting classes slowly (without equipment) and with short lever movements (i.e., jogging, marching and/or traveling) is going to get all the body’s joints, tendons and ligaments ready for increased impact and heavier resistance as you lead into more strenuous movements. My philosophy is that a lengthened muscle is a strengthened muscle; however, most people do not take the time to stretch, but the beauty of water (combined with an educated instructor) is using the buoyancy to naturally assist the body in lengthening while strengthening from the viscosity and resistance of the water. I tend to take my warmup component into 10-15 minutes because I want to work the small and important joints (hands, wrists, ankles, feet, hips, shoulders and spine) before really getting the waves rolling with longer levers (i.e., jumping jacks and Cross Country SKI) exercises. Referring back to the chart though, you can see from the duration range in the conditioning phase, there is quite a bit of time to work with here, and this is where I like to share my WHY for how I structure my classes. S’WET™ stands for Structured Water Exercise Training and the reason Structure is so important is to make sure we as aquatic professionals, provide an effective yet safe aquatic workout for all of our members, regardless of their fitness level and/or capabilities. Giving students an adequate warm up to get the blood flowing creates the ideal environment to then proceed to block in the appropriate components for your conditioning format to give a total body aqua workout that will leave all of your students feeling accomplished and wanting to return for more. What keeps them coming back? RESULTS! But how do we ensure results are made? Structure ☺ This is why I always incorporate cardiovascular stamina, strength & equipment exercises and plyometric power moves to keep students making waves, having fun, but getting the most resistance possible from the water that they can. An example of how I may block a 45-60 minute class: Even with a structured class plan, the water is the best equalizer to ensure we can offer every BODY an option (or modification) to work at their peak performance. This also allows us to regress and progress a lot of movements to suit each person’s abilities and ensure they feel successful after every class. Structure for me started with ‘blocking’ my classes in a way that when we completed the warm up, everyone had a quick break to grab water or head over to the wall to start the wall section. After the wall we could easily grab equipment and hydrate before strength, and then another break to recoup oxygen levels and move onto Interval Training or another Cardiovascular stamina component before ending it all with a cool down. The breaks between the blocks of movement allowed me to gather myself, but also for students to hydrate (#1) and get ready for the next blocked component of the class. Replenishing oxygen levels is imperative if we’re trying to maximize muscle contractions as well as push participants to reach their maximum levels of performance, so using this block method not only helped me structure a well-rounded and safe class, but gave my students the ability to max out their water workouts! The conditioning phase of your workout is where you as an instructor really have to think about the purpose of the class, the people attending and your space/access to equipment. It's also the time for you to add your own flare to the exercises and patterns you're repeating. The sample bootcamp class provided above splits the 30-45 min Conditioning phase into Wall Work, Equipment Intervals and Strength/Cardio stationed work. THIS is where the S’WET™ formula really takes shape, as I have spent years documenting and detailing how I structure each one of my classes, specifically during the conditioning phase, and have broken them up into the necessary blocks to ensure I'm providing a full-body, balanced, effective and safe workout for everyone in the pool. However you choose to build out your workouts, it's imperative you revert back to the considerations discussed above, and detailed further in the AEA chart. What is the purpose of this class? Who are your students? What are their capabilities and limitations? What depth of pool do you have to work with and what's the water temperature? How much and what kind of equipment do you have access to? If you show up to class every week with a memorized routine incapable of change, it may be time to rethink how you structure your workouts. Professional instructors should be able to adjust on the fly based on these varying conditions, but always coming back to the basic building blocks - aka STRUCTURE - of the workout. Are you ready to learn the S’WET™ STRUCTURE? Get certified today!

Learning how to convey what I teach in my aquatic fitness classes has been one of the most difficult things I’ve ever had to do. Being a freestyle instructor and gearing each class towards its specific population, I find myself without notes and going ‘off the cuff’ while teaching. But then trying to remember what I did was impossible. So, I started to record myself. Game changer! I started to notice that I have a “block” system to my format, so this IAFC 2019 workshop is appropriately named Deck Blocks. Using the principles and guidelines from AEA, the structuring and progression of a class seems pretty simple: short lever movements progressing to long lever, level I progressing to level III and propulsion, and being mindful of the equipment each participant is using and the duration of the use. Though these are just a few of the rules, we as instructors have the education to execute a safe and effective routine for our students to achieve a total body aquatic workout. Two of my concerns while training my students are 1) warming up quickly and safely in cool water and 2) keeping them moving/active to avoid talking. After reviewing some videos, I filmed of myself teaching, I noticed a general blocking: • Warm-Up – 10 minutes • Transition at Wall – 5 minutes • Without Equipment Main Section – 10 minutes • Transition at Wall – 5 minutes • With Equipment Main section – 10 minutes • Warm-Down using Wall – 5 minutes This is just an example, as sometimes I may not use equipment during the class, or I will use two different types of equipment after the wall transitions. The wall is optional as well, since there are times when there are too many participants; in other classes I may break them into two groups and have some at the wall and some in the middle of the pool. The “blocks” can be built in any format you choose based on your population and available pool space. Besides the cool-down and stretch to end class, the warm-up is by far one of the most important blocks to a well-designed fitness class. This ensures that participants are properly warmed up, their muscles are ready for the workload, and they’re less likely to experience an injury. Being that I have to work with cool water geared towards swimmers, I try to travel my participants to warm up quickly. If traveling is not possible, I bring out my short lever and ROM (range of motion) block. This is a block I like to think of as bringing my student’s attention to their body and how it’s moving – from reminders to drop their heels down to the floor, bring their ears over the shoulders, or slice their hands through the water. The point is to awaken their awareness of how each joint and muscle is being moved. In doing so, we can safely and effectively prepare each and every part of the body before transitioning to one of the main sections of class. Transitions in class, both between exercises and between class segments, can be tricky. As most instructors know, you don’t want to have extended ‘down time’ for students, because that’s when the chatterboxes take over! So, I have found that using the wall as a place to transition into the main section and/or use of equipment can be very helpful. Wall transitions can be fun and challenging for participants, plus it gives you an opportunity to walk around and verbally motivate everyone. Using wall circuits is just one way I like to keep my participants focused and warm. One example of a Wall Circuit would be: • 45-second Wall Taps • 45-second Kicks and/or High Knee Run in Place • 45-second Push Offs Repeat 2 times (Interval length can increase or decrease depending on your population) During the Deck Blocks workshop at IAFC 2019 we will discuss the many options available to building your own “blocks” of work for your classes. From the warm-up, transitions, main sections (both with and without equipment) and the finale of a cool-down, we will break into groups to brainstorm and explore the endless options to build your perfect aquatic class. Together we will make sure that we not only properly warm our students up and keep them flexible but ensure a balanced workout that targets all muscle groups and challenges balance, power and cardio stamina. ABOUT THE AUTHOR: Jenni Lynn Patterson-LaCour is an AEA ATS and CE Provider as well as NSCA, CPT and CE Provider for AFAA and NASM. Jenni Lynn is also the creator and founder of S'WET by Jenni Lynn Fitness™, a trademarked aquatic fitness program that incorporates her swimming background with kickboxing, HIIT, yoga, pilates, and strength training in the pool. She truly believes the perception of water fitness can be transformed and soon ALL ages and genders will be working out together in the pool! Reprinted with permission from the Aquatic Exercise Association (AEA) www.aeawave.com This article first appeared in the April/May 2019 Issue of AKWA Magazine.

The most grueling days during high school swim team practice were “drag” days, where training revolved around increasing drag resistance Putting on my sweat pants, sweat shirt, long socks, and – don’t forget the swim cap – made my stomach turn. I knew what was ahead once we got into the pool with Coach Barb ready to make us sweat! Not only were we dragged down (literally) by a heavy, wet sweat suit, but we had to swim over two miles! Now I know why I’m a hard-nosed, relentless instructor when it comes to teaching my aquatic fitness classes. Once I graduated and continued to swim and workout on my own, I found that I had to attend a group fitness class to really get the intense kind of push that I was used to getting during swim team practice. Then, I found drag equipment. The different types of drag – hand-held bells, paddles, kickboards, ankle fins – was exciting and made me realize I could still get the same level of intensity I had become accustomed to during swim team practice! Through the years of teaching, attending workshops and conferences, and experiencing some of the best of the best aquatic instructors from around the world, I’ve discovered there are endless pieces of drag equipment we can use in our aqua gyms. Whether it’s just the shape and direction of your bare hand, the added resistance of webbed gloves, or the addition of swim paddles, kickboards, Frisbees, drag bells or ankle fins, these options allow you to displace more water. This creates more resistance which intensifies the movement. Feeling this increased resistance started to spark my mermaid fire and I wanted to try and create more and more exercises using drag equipment. Being a swimmer, the first pieces of drag equipment I used were kickboards and swimming hand paddles. The very thought of those kicking and pulling drills makes my arms and thighs burn! Once I started vertical aquatic training, I realized you could push and pull your way to a pool full of waves and maximum resistance. Over the years, I’ve saved up for my own equipment and convinced some of my aquatic directors to budget for drag belles and ankle fins. While I don’t have this equipment at every facility, I found the ones that do tend to pull in quite a few men and younger participants. Once they see the waves and the intense nature that drag equipment offers, they are curious about what this “aquatic fitness class thing” is all about. Most of my aquatic fitness training and exercises are on the more aggressive side, whether we’re using equipment or not. The jumping jack with a chest press is my personal favorite exercise with the kickboard: Begin with elbows flexed and at the waist. Grip the kickboard with both hands; board perpendicular to pool bottom and fully submerged for maximum resistance. Perform jumping jacks with a push and pull movement. Some of my student’s favorite drag exercises include: board push/pull, soccer kicks with ankle fins, abdominal rotations with hand paddles, and hooks with drag bells (shown in the following picture.) Though we live in world full of many different types of fitness modalities, I believe that the aquatic environment is the best environment to simultaneously strengthen the muscles, tone the body, and get the most out of your cardiovascular workout! Resistance in water is significantly greater than in air – depending on the size and shape of the moving object, as well as the speed of movement. Plus, water provides resistance in all directions. With the addition of water fitness equipment, resistance can be further increased – both for shallow and deep water programs. You can get the most out of your workout if you use the water to its fullest potential…and if you push yourself to make some waves! ABOUT THE AUTHOR: Jenni Lynn Patterson-LaCour is an AEA ATS and CE Provider as well as NSCA, CPT and CE Provider for AFAA and NASM. Jenni Lynn is also the creator and founder of S'WET by Jenni Lynn Fitness™, a trademarked aquatic fitness program that incorporates her swimming background with kickboxing, HIIT, yoga, pilates, and strength training in the pool. She truly believes the perception of water fitness can be transformed and soon ALL ages and genders will be working out together in the pool! Reprinted with permission from the Aquatic Exercise Association (AEA) www.aeawave.com This article first appeared online August 2017.

Is 2019 the year you're gonna finally make good on that promise to really push yourself to learn something new? To add one or two advanced moves to your weekly exercise routine? To start up that YouTube channel you're always talking about? To sign up for a new cert or skill set and beef up that outdated resume? Is 2019 the year you take your aquatic fitness career to an all new DEPTH?! Well it all starts with admitting you're R.W.C. -- that is, READY, WILLING & CAPABLE! Wait...that's supposed to be ABLE, right? Ready, willing and able? Actually, no. Turns out just being "able" to do something doesn't mean you necessarily will. But being CAPABLE, well that's an immediate acknowledgment of not just your ability to do something but also your intent to actually do it. Intent matters. And believe it or not that seemingly insignificant little difference in phrasing is all it takes to separate those who say, "One day I will..." from those who say, "I already have!" In fact, one of the major differences between People Who Do and those who just "say" they'll do is intent. Everyone is able to change, but not everyone is capable of handling it. It's those who actively intend to cause and embrace improvements in their own lives who reap the rewards of doing so. And just like the loose change collected in a savings account from compounded interest, the smallest of changes you make in your daily life today, over time, can double, even triple in value! You may not noice it right away, but as each active decision you make compounds with the next, you're going to feel the change. The point isn't that you're simply able to improve, it's that you actually intend to. So which one are you? Able to let another year go by doing the same things every day, the same way, for so many years at a time you simply forget WHY you started doing them in the first place? Or are you READY, WILLING and CAPABLE of so much more? Registering for even one of the hundreds of courses and workshops offered at this year's IAFC 2019 is a great place to start sharpening your skills and finding a network of professionals who have taken the plunge just like you! A LOOK BACK AT SOME OF OUR S'WET WORKSHOPS AT IAFC: FREESTYLE FLOW @ IAFC 2018 COACH & COMMAND @ IAFC 2018 WATER WARRIOR 2017 S'WET DEEP WATER 2017 S'WET BOOTCAMP @ IAFC 2016 S'WET CHALLENGE @ IAFC 2016

Recently Jenni Lynn shared with Katie Couric why aquatic fitness is making some big waves in the fitness community - and gave her some challenging moves anyone can try next time they're at the pool this summer! The exercises discussed in the interview are from our Wave Warrior DVD - available as a digital download, audio workout and instructional guide! Please consult your physician before engaging in any exercise program. Reprinted from Wake-Up Call with Katie Couric. This article first appeared July 31, 2019 online. Sign up for her daily newsletter here. Jenni Lynn Patterson-LaCour’s Pool Workout Routine We’re in the lazy days of summer and I don’t know about you, but working up a sweat in the gym is not exactly at the top of my to-do list when I can get sweaty just from walking outside! Regular exercise is so important for our overall health though, so I’m always up for a fun work-out that incorporates something I already like to do — and with these sweltering temps, that definitely includes hanging out at the pool! Read my conversation below with aquatics trainer Jenni Lynn Patterson-LaCour to learn all about the underwater routine that will get you in shape without even breaking a sweat! Katie Couric: What can an aquatic exercise routine do for you that a regular routine cannot? Jenni Lynn Patterson-Lacour: When submerged underwater, your entire body experiences hydrostatic pressure. The water lightly hugs you, and in turn, opens blood vessels that allow more oxygen-rich blood to fill your muscles, heart and brain. In addition, water’s density creates 360 degrees of resistance around you so no matter which direction you move your arms, legs or travel your body through, you are experiencing added resistance – something you don’t get on land naturally! When you’re working out in the water, you not only build muscle strength and cardiovascular stamina, but also increase your joints range of motion and allow your muscles to stretch. Aquatic fitness routines give your entire body both length and strength! Katie Couric: How is aquatic exercise particularly good for those recovering from an injury or those suffering from arthritis? Jenni Lynn Patterson-Lacour: The effect of hydrostatic pressure when submerged in water results in more oxygen-rich blood to flow throughout the body – making the aquatic environment the perfect aid in recovery from injuries or post-surgery. Once cleared by your medical professional to get into a pool, water’s natural buoyancy will safely support you, allowing you to work on balance, strength, flexibility and stamina. Since the water also allows the body to move through greater range of motion, this may help prevent scar tissue from developing around surgery/joint areas. Those suffering from arthritis or other joint issues will find low impact aquatic exercise easier on their body and decrease joint/muscle pain and stiffness. Katie Couric: I read that people tend to actually be able to work out longer in the water than they can with land-based activities. Have you found that to be true? Jenni Lynn Patterson-Lacour: Along with increasing blood flow, water exercise decreases your heart rate. This drop in HR combined with the accelerated blood flow delays the onset of muscle soreness, so participants will not only feel less joint impact from being in water, they will also be able to work longer in the water than on land. This also induces delayed onset of muscle soreness, in which participants experience muscle fatigue/soreness about 24-48 hours after their aquatic exercise routine. The cooling effect of water temperature also makes working out in the pool more enjoyable – though don’t be fooled, I tell all my clients that my brand of aquatic fitness will make you S’WET™! Katie Couric: Could you offer up some examples of exercises that don’t require any extra equipment and could be done easily in the pool? Jenni Lynn Patterson-Lacour: Sure, here are ten easy exercises to get you started! 1. Knee-High Jog with Pumping Arms 2. Wide Leg Jog with Chest Press 3. Bubbles / Scoop-Ups 4. Dolphin Pops 5. Power Jacks 6. Figure 8's 7. Hops / Hurdles Front & Back 8. Star Jacks 9. Level III Shoot-Thrus 10. Power Ski Reprinted from Wake-Up Call with Katie Couric. This article first appeared July 31, 2019 online. Sign up for her daily newsletter here.

When it comes to the perception of aquatic exercise, NYC-based fitness instructor Jenni Lynn Patterson LaCour has just about heard it all. "You can't lose weight from a water class"..."It's just for older women"..."Do you even sweat underwater?" The W Hotel invited Jenni Lynn to their podcast studio to find out how she responds to some of those very misconceptions. On a recent episode of Scene in the City, host Dan Sparacino sat with the creator behind one of his own favorite water workouts - S'WET™ by Jenni Lynn Fitness to hear how Jenni Lynn is growing her business in NYC (and beyond), where she goes to detox and retox, and the one essential travel item she never leaves home without! Full Disclosure: Besides working hard behind the mic as host of his podcast, Dan is also hard at work as a student in one of Jenni Lynn's classes. And quite frankly he's a walking billboard for anyone questioning the ability of aquatic fitness to help transform your mind, body and soul! Just take a look at some of these incredible before and after photos: "I was never a big fan of the water," he admitted. "And I really didn’t know how to swim!" But that didn't stop Dan from showing up to class a minimum of twice, sometimes three times a week! "Jenni and Chris keep the S'WET™ classes challenging and exciting, and it keeps me wanting to come back again and again," he said. "For the past 10 years, I’ve been walking around as a 'big guy' but not in the way that I thought was complimentary. I’ve been called 'heavy set' and 'husky,' and I just didn’t like those descriptions," Dan shared. "It was degrading my self esteem and confidence." The real turning point for Dan happened in August 2015 when what started as a simple visit to his doctor became a life-altering wake-up call for much-needed change. "The doctor kept asking me if I was feeling okay," Dan recalled. It was after the fifth time they took his blood pressure that he built up the courage to ask why. "He told me that my blood pressure was reading extremely high -- 200/100. He said I should be having a heart attack right then and there." Dan's blood pressure and cholesterol were critically high, putting him at risk for a hypertension crisis or stroke. His hormones were so low his body stopped producing enough testosterone to compensate for the estrogen being released by his fat cells. His doctor began treating him immediately, which included a plan for him to shed a lot of the weight he had been putting on but warned him, "it would take a while before I would begin seeing things reverse for the better." Worse yet, he learned 98% of patients with a similar health diagnosis never get any better. As a former Olympic lifter, Dan needed a high-intensity cardio workout that would also help him build focused muscle groups while also shedding weight. He believes S'WET™ by Jenni Lynn Fitness was the perfect compliment to the metabolic program he begun, and credits the class with helping him stay focused on a healthier future. "So what do you do on a Saturday morning to get the day started?" he would ask his Instagram followers. "S'WET of course!" And SWEAT he did. (Check out the white-water waves he's making in the video to the left!) "Dan was one of the first people in the pool, already warming up and always smiling, ready to work," said Jenni Lynn, his instructor. "He's the type of student I really love to get in class. Always up for a challenge, willing to push himself while also motivating others." S'WET™ has been described as a Structured Water Exercise Training program combining high-intensity interval training (HIIT), advanced cardio, plyometrics, swimming drills, unique equipment from around the world...and a SPLASH of FUN! Despite looking and feeling like a brand new man, it's ultimately Dan's latest test results that mattered most. "My blood pressure is now 121/79, my cholesterol went from 300 to 145 and my hormones are at optimal levels," Dan proudly reports. His body fat percentage when he started was 32%, and now he's down to an incredible 18%. "The results that I’ve been able to achieve has boosted my self-esteem and confidence beyond what I could imagine," Dan revealed. Motivating and inspiring others to push to become the best versions of themselves is now Dan's main mission. And by sharing his story with friends, co-workers and others seeking improvement in their life, he believes he can make a real impact. "If I have any part of people’s potential coming to fruition, that is worth its weight in gold to me." Jenni Lynn and Dan both hope that by sharing his story of transformation, they can start to educate others on the benefits of aquatic fitness - and break down some of the out-dated stereotypes typically assigned to it. "Water based workouts these days are for everyone, all ages, sizes, shapes, genders and abilities. Water is a universal common denominator required for life to exist," Jenni Lynn said. "So it's not a coincidence that working out in it can really transform your body, mind and soul." Jenni Lynn likes to remind her students that whatever the mind can conceive, the body can achieve with practice, repetition, determination and passion. So what are you waiting for? Ride the "new wave in aquatic fitness" and find a water class near you! Find a S'WET™ class near you online at JenniLynnFitness.com. And follow Dan's continuing journey on his Instagram account! Listen and subscribe to the Scene in the City podcast wherever you get your podcasts! Below is a roadmap of Jenni Lynn's episode: Episode Roadmap: 2:00-3:00: How Jenni Lynn got her start in aquatic fitness 3:00-4:30: What is S'WET™? 5:00-6:00: Assistance and resistance of water 6:30-9:00: Future of S'WET™ 10:00-12:00: Risks for fitness entrepreneurs in NYC 12:00-13:15: Advice for frequent travelers (and desk sitters) 15:15: What inspires Jenni Lynn about NYC 16:30: How Jenni Lynn detoxes & retoxes 18:30: Some of NYC's "Hidden Gems" 19:50: One thing Jenni Lynn never leaves home without 21:30: Where does Jenni Lynn travel? 23:30: Advice to travelers on where to go next Scene in the City is a production of FIT+LOVE MEDIA. Subscribe to the show for new episodes on Apple Podcasts or wherever you get your podcasts!

By the time this article is published, registration for IAFC 2017 will be open. And if you're like me, you were probably one of the very first to sign up! This year is extra special though because it marks the 30th year that AEA has been offering educational opportunities. Year after year, the finest aquatic fitness professionals from around the world come together to share their expertise and experiences -- to educate and encourage like-minded individuals to push themselves and try new things. But IAFC is more than just a chance to learn new moves. It is an opportunity to learn more about yourself! For example, last year I had a lifelong dream come true teaching my very own S'WET workshops – S'WET Boot Camp and S'WET Challenge – two of my most popular classes in NYC. A few weeks after the conference, I received feedback from some of the participants who said they enjoyed the workout but wondered if the moves I demonstrated could also be performed in the deep end, fully suspended. Well guess what? The answer is yes. In fact, I'll be bringing some of my student's favorite shallow-end moves into the deep end this year as part of my aquatic workshop, S'WET Deep. Before we begin, here's my confession: I'm not a dancer. I don't "do" choreography. (And if you don't want to take my word for it, look for me on the dance floor party at the end of the conference!) I was a swimmer from high school through college, and sometimes find myself standing over my students like my swim coach Barb (minus the shrill whistle), incorporating suspended swim drills and techniques into the workout. My warm-ups usually use the full length of the pool, allowing participants to challenge their cardiovascular output with either swimming laps or staying suspended with a belt. A popular move that was easy to transition into the deep are Push Offs, which can be performed fully suspended using the pool wall in the deep end. This is a favorite with students and they love the three options I give them to return to the wall against the resistive wave created: swimming, Cross- Country Ski, or Toes-in-Front V-sit Pull. Wall Taps are another great way to challenge your students in the deep that also requires them to pay attention to their form. A fun combination that you can look forward to breaking a S’WET with is one that I created using multiple exercises in the frontal plane. Start in a vertical position with Jumping Jill’s (a.k.a. T Jacks) with strong extended arms, adducting and abducting at the shoulder while the legs move in opposition (ankles plantar flexed for maximal lever length.) Transition into the Side-to-Side Shoot Through using both legs. Add two Dolphin Kicks on each side, keeping the legs together. Finally, add on a Straight Body Side-to- Side Tick Tock, powerfully engaging the obliques to bring the hip up towards the surface while keeping the legs together and the body elongated. This combination not only challenges the abdominals and legs, but the arms must work very much like a synchronized swimmer to keep the body aligned properly. These are just a few ways I blend swim team training with aquatic exercises to create a fully suspended, but physically intense, workout for my students of all backgrounds. Whether you're a choreographed dancer looking to try some freestyle movements in the deep, or a swim-based instructor who likes to keep the mind and body always guessing what’s next, S'WET Deep at this year's IAFC is guaranteed to take your exercise experience to a whole new depth! Reprinted with permission from the Aquatic Exercise Association (AEA) www.aeawave.com This article appeared in the April/May 2017 Akwa magazine [Vol. 30 No. 6 Pg. 31]

Pre-, Post- and even DURING pregnancy, water-based workouts are where it's at! Results from a recent study published by the Association of Women's Health has shown that pregnant women who participated in aquatic fitness programs reported "significantly less physical discomfort, improved mobility," and even "improved body-image and health-promoting behaviors." Here's why: Immersion in water practically eliminates the effects of gravity on your body, making you instantly feel lighter, while the effect of buoyancy helps with discomfort and swelling in your muscles and joints. Your mobility is improved. And the hydrostatic pressure caused by being submerged increases the body's blood flow and helps reduce inflammation in your back and legs! Translation: "Take an aqua course. It will be the best thing you can do for your physical and mental well-being, before and after your pregnancy!" So says Meghan Zahriyeh, an event planner and water fitness enthusiast in New York City. Meghan just gave birth to a beautiful baby girl, Gemma, her very first. She has agreed to take part in an interview series with us for our #JustAddWater campaign this August. "I hope it helps women who are expecting realize how important water fitness can be throughout the whole pregnancy," she told us. "During my labor, my strength really did come from all the training I did in Jenni's S'WET classes." Meghan has been a Jenni Lynn Fitness client through all three stages of her pregnancy -- pre, during and post! "Pregnancy comes with many physical and mental stresses," she said. "Your body aches. You're getting heavier, and if you're not too careful, one too many milkshake cravings later, you're too heavy and feel horrible!" Let's not beat around the bush. Hormones are raging. You're in pain, all over. They call it "Maternal Discomfort" in the study, a polite way of describing fatigue, nausea, back and leg pain and an all around sense of WTF! Putting aside how almost all of that physical discomfort melts away the moment most pregnant women step into the pool, let's talk about the mental advantage working out in water gives you. The study revealed that body-image and health-promoting behaviors saw significant improvements for pregnant women who participated in a pool-based workout. Consistent with findings from other studies, pregnant participants in the current one "had significant higher posttest scores" in categories like positive body-image, self-concept and a desire to improve one's health. Meghan agrees. About her own experience at our aquatic fitness classes during her pregnancy: "I felt rejuvenated! I felt thinner and firmer. I felt sane! I felt sexy!! Whatever insecurities you have about being in a swimsuit wash away the second you get moving." Citing a 2001 study on aquatic fitness, the report suggests that "aquatic aerobic exercise may play an important role in promoting healthier behaviors" – both during and after pregnancy. The study concluded that "the exercise intervention itself may have stirred a desire among the participants to learn more about how to take care of themselves and their developing babies." No matter how you look at it, if you’re an expectant mother with all the madness that entails, adding water to your workout can help you feel better, look better and BE BETTER. After all, Wetter is Better! So if you or someone you love is pregnant, tell them to have as many milkshakes as they want. Just add some water to your workout and we've got you covered! Check out Meghan in action and learn more about S'WET by Jenni Lynn Fitness in one of our recent videos: You can also read/print a PDF version of this article online. Jenni Lynn Fitness is a proud partner and distributor of Aquastrength equipment and products. Check out their newest Prenatal Program for a safe and efficient way to workout before, during and after pregnancy! Learn More at www.aquastrength.com

Fit in a quick workout without missing a second of summer By Carly Graf When the hottest days of summer hit, you're probably all about running towards the nearest body of water, and getting there fast. While you might sneak in a few laps at the pool while you're at it, it's all too easy to let your regular workout regimen fade into the background. But just because you're spending more time in the water than on solid ground, doesn't mean you have to choose between fitness and summertime fun. In fact, your favorite watersports burn serious calories. And Jenni Lynn Patterson Lacour, an aquatics instructor at New York Health & Racquet Club, who specializes in classes that use H.I.I.T, Tabata, and Pilates exercises in the water, fully agrees. Even a simple freestyle or breaststroke swim can torch as much as 692 calories per hour, and you can expect similar rewards with this 60-Minute Interval Swimming Workout. To up the calorie burn even more, Patterson developed a routine that adds full-body strength exercises to the mix-resistance training in it's purest form thanks to the natural pull you get from the water-incorporates classic bodyweight exercises such as squats and lunges to seriously rev your heart rate. So, next time you find yourself wading in the ocean (the lake or river count, too), give these five simple drills a shot. Cardio Challenge Pick a physical marker-ideally a visible sand bar, raft, or buoy-in the water and swim at your fastest pace there and back. The distance is up to you; you'll just want to be winded at the end of the sprint, so don't hold back. You can pick your favorite stroke, but if you're going for the backstroke, be mindful of the current that could take you past your designated marker, cautions Patterson. (Here's another Better-than-the-Treadmill Cardio Blast to try!) Sets: 2-3 with 2-4 minutes rest in between Jump Tuck Stand in water up to your chest. Jump and tuck knees into your chest, contracting abs. For an added challenge, keep legs straight and instead, pop feet up in front of you into a pike position. "Your hands will help you with this variation," says Patterson. "Push them down forcefully to help lift your body." Reps: 20 Sets: 3 V-Up Begin in chest-deep water. With elbows slightly bent and hands barely wider than your shoulders, palms facing down, move your hands in a circular or figure eight motion just under the surface of the water. As you exert downward pressure with your hands use your sore to lift feet (with legs straight). Move your body into a V-shape, hinged at the hips with your head and feet above the surface of the water. (Wanna work your core on shore? Try these 10 Oblique Exercises for a Flat Stomach, Fast.) Reps: 12 Sets: 3 Squat Jump Begin in waist-deep water, which is an ideal depth to create an extra challenge for your legs, says Patterson. Squat down, bringing shoulders below the surface of the water. Drive through heels to jump up and out before landing back into squat position. Reps: 20 Sets: 3 Push-Up and Plank This move will get your hands dirty, but it's well worth it for the total-body burn. Move closer to the shore toward really shallow water. Begin in palm plank position and hold for 30 seconds. Then, perform 12 push-ups, lowering chest to the shore (make sure not to dip your face in the water) and pushing back up to starting position. (Once you master the shoreside push-up, try your hand at these 13 Simple Ways To Amp Up Your Push-Up.) "Make this into a circuit with your friends for extra fun," says Patterson. Reps: 12 Sets: 3 Originally appeared online: https://www.shape.com/fitness/workouts/water-friendly-summer-workout

It's now been 100 days since I began journaling while “off work,” “in quarantine,” “self-isolating” or whatever we’ve come to call it...I’m amazed at everything I have accomplished. Initially going into the pandemic I kept seeing social media posts claiming “if you don’t come out of this a brand new person, learned a new language, completed an online course, learned piano, started a blog or a company...” and these posts were driving me crazy! I’m already too critical of myself and with the added gloom of the unknown upon us, it was just too much for me to handle. For the first month I really was in a state of shock and denial. I was frozen and defeated. But with the help of several friends and family suggesting books or listening to podcasts, I realized that I had to do something, anything! My dear friend Ashley Bishop recommended I read Amy Landino’s Good Morning, Good Life. I finished within three weeks and quickly moved on to some of Amy’s recommendations - like Gretchen Rubin’s Better Than Before and The Happiness Project. Now, thanks to Ashley, Amy and Gretchen, I have created a “morning routine!” JENNI’S MORNING ROUTINE This ‘routine’ includes journaling, preparing and consuming 16 oz of lemon water (another Landino suggestion), a skin routine, reading, gratefulness reflections, goal setting and working out, but I never would have thought in 100 years that I would feel so good about journaling on Day 100 of COVID-19 and feeling a great sense of gratitude towards my ability to pivot. Not only have I been able to create a morning routine, I now LOVE to journal and leisurely read, as well as ‘working’ with my very first VIRTUAL aquatic fitness client through Zoom, AND starting a podcast with my friend and business partner, A.J. Meyers. If you would have asked me three months ago if I was getting up early to have my morning routine (without having work to go to), sit out on my patio to read a chapter or two a day, working with aquatic clients from home and trying to create outlines for a podcast, I would have seriously laughed in your face. BOOK A VIRTUAL CONSULTATION WITH JENNI LYNN NOW! I believe the biggest pivot, and the most rewarding, has been working virtually with an AQUATIC client through Zoom. I never thought I’d reference back to Julie See’s hand singles for cueing exercises, but it’s SO helpful! My client comes from a swimming background, thankfully, but really has enjoyed getting familiar with aquatic fitness moves and routines. Plus, she even commented that she’s seeing faster results than expected. This has really brought back a sense of purpose for me, even though I’m not physically up on the pool deck (yet), I enjoy ‘seeing’ my client in the water, cueing her through a routine and seeing her smile through it all. These past 3 months have been surreal - for all of us - and that’s the best word to give it. I never thought something like this would happen in my lifetime, nor did I think, like so many people, I would have to pivot or reinvent myself in order to make a living at home, but here we are! Basically forced to get tech savvy, learn Zoom or FaceTime or Facebook Video, in order to see family, friends and colleagues. And you know what’s funny? I actually feel more connected to my family and friends now, not just from weekly Zoom meetings, but knowing we’re all in this together and working together to help each other. I promise to continue to journal as we move forward and I encourage you to do the same if you haven’t tried before. Share your thoughts and experiences with adjusting to this new world we’re "phasing into." Stay safe, smart and hydrated!

by Jenni Lynn Patterson LaCour I wasn’t expecting to blog about one of my journal entries again, but here I am, Day 200 of not teaching, and THE day before my 40th birthday! Insane. I truly feel like a fish out of water when it comes to not having taught for this long now! I’ve been teaching for the last decade with almost a class or two per day, and I thought I’d feel like I lost a part of me from this much time passing, but I’ve actually gained some insight to myself and what my career means to me. I can’t say I’ve had a ‘vision’ of my future or what I would be doing at the age of 40, but I can tell you all I’ve ever wanted to do is help people, in some way or another. Now after being in the customer service based industry for 26 years, I feel what I do for a living actually helps people. As well as myself. I genuinely miss being able to see my students working hard, closing their eyes to push themselves through the last 15 seconds of a sprint or thanking me after class for making them feel better than when they first got to class. These were mutually beneficial situations that pushed me as an instructor and pushed them to become physically and mentally stronger human beings. Now looking into the next decade and chapter of my life, I am really looking forward to what I would consider a fresh start back to teaching. I am not the same person as I was before COVID and all the self reflecting that turning 40 brings, has brought into light the type of instructor I wish to be going forward after COVID. Even though NOTHING will be the same again, I know I want to become a more present and grateful person. I never want to take any of my classes for granted, not even the ones that have crazy Karen’s in them! Though this surreal time has brought unfortunate circumstances that have put all of us in situations we never thought we’d be in during our lifetime, it has made us stronger in so many ways. Time can show you both the positive and negative habits we continue to do within our life, especially if we look away from the screens long enough and take each moment in. To learn, to grow and to discover exactly what it is that we want out of this life. Our perspective affects so much of how we view our daily circumstances, and I’ve had a foggy filter of comparison in my sunglasses for far too long! I constantly felt as though I wasn’t “living up” to some standard, that I had NO idea who or how this ‘standard’ even came to be?! Now that I’ve traded my prescription in for a fancy new pair of readers from Home Depot (no joke), I do see things with a whole new outlook. Life is what we make it. I can’t believe it’s taken me 40 years to actually realize that statement, but it’s so true. No amount of money, possessions or title is going to make any one more, or less, ‘successful’. To me, success feels like accomplishing all of my daily, weekly and monthly goals, which in turn lead to me achieving much more within my year than I ever thought possible. The little steps each day add up and every effort you give counts for something. Keep making waves, remember what you’re grateful for, and always stay hydrated! For more tips on staying motivated, educated and hydrated, please check out our podcast! The Aquaholics Bootcamp Season 1 is available on Apple Podcasts and Spotify!

by Jenni Lynn Patterson-LaCour So when I wrote my journal entry this morning and wrote the date, time and number of days without water (teaching), I was a bit taken back to see #300...as I was when it was #200. Keeping track of how many days it’s been since I last taught my aquatic fitness classes has been a challenging and rewarding habit. One would anticipate an injury or sudden accident to prevent you from physically teaching a class, but being kept away from water due to a global pandemic has been a true practice of patience and gratitude for me. I have to admit watching friends and colleagues around the world continuing to teach under safe guidelines can be heart wrenching at times, but it’s also gratifying to see everyone continuing to thrive and help their community make waves and stay healthy. I’ll admit I’m SO impressed to see those having to teach with masks on, and even the face shield seems so wild! I’m sure I’ll have these to deal with all that in due time (come on NYC!), but watching everyone now is “preparing” me mentally for what’s to come. Even though the envy exists, I can say that when I am reunited with my mermaids and mermen, I will have a newfound appreciation for them and my role in their lives. I have always loved my job, but as most, I had lots of little annoyances that I would gripe about. However, now without those experiences, my entire perspective has changed in how I view those little “annoyances.” I cannot wait to see ALL of my students, even the talkers! OH MY!! Though seeing the #300 day in the journal was difficult because it shows how much time has passed, it can also be reassuring to know I’ll be that much more excited to see everyone and be fully present in every moment of teaching, because I was without water for all those precious days.

by Jenni Lynn Patterson LaCour Now that I’ve stopped counting how many days have passed without teaching, I realize just how focused I’ve become on the anticipation of actually ‘having’ to go back to it! I am THRILLED to announce that starting May 3rd, S’WET™ is returning to TMPL GYM - Monday thru Thursdays at 6:00 PM. It may be New York City’s time to partially resume indoor group fitness classes, but before I take the first step back into a gym in over a year, I am reflecting on how much myself and the S’WET™ Squad have accomplished over the last twelve months during this pandemic... ...from a morning routine that truly helps me start my day on my terms, to working on developing life and work habits that aid me towards a work/life flow balance, knowing when to ask for help...and when to walk away and breathe. (Thank you Amy Landino, Lavendaire & Ashley Bishop). These are all things I never would have had time to consider until the pandemic, and although it will always sound odd to say it, I am thankful for this time of trial and uncertainty. Going towards the unknown and uncomfortable is what pushes us to discover things about ourselves we didn’t know we had or were capable of. It also puts a large mirror in front of your face and strongly encourages you to wake up and get moving! *To put it politely* I didn’t like the reflection I saw three years ago, but I recently celebrated my THIRD YEAR of sobriety, and I know that my journey has been as amazing as it has because I have been present for it. Clear minded and eyes open to what I wanted while listening to my heart and not the bottle. Along with celebrating three years of sobriety, I recently filmed the official S’WET™ Instructor Training Master Class with my growing S’WET™ Squad (Chris LaCour, AJ Meyers & Katy Coffey) for the official launch of my first certificate program. While on set, I also found out my 7 year wait for the legal trademark to S’WET™ became official!!! ALL 3 major goals happened within the same week of each other and it busted my soul wide open! I am one of ‘those people’ who tend to focus on the negative and get stuck on the ‘hamster wheel’ of self doubt, so when I allowed myself to fully take in ALL that was happening, along with all that has happened -- and IS STILL happening -- I find myself truly thankful for this time. This time to change and lean into the unknown, and begin to discover what I was capable of in this lifetime. I hope you are doing the same. You are braver than you believe, stronger than you seem, and smarter than you think. - Christopher Robin (Winnie The Pooh)