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)

By Katy Coffey Stop us when you've heard this before... ...Studio A is filled with a Pilates class. Students are half way through breathing the torturous V-Sit Crunches when another member walks into the studio, his music blaring so loud you can clearly hear the lyrics through his earbuds. He walks over to where all the free weights are stacked and begins to set up for his own workout. Shortly after, the floor staff manager enters and asks an entire row of Pilates students to pick up their mats and scoot over...You know, because the gym has "a policy" there is always open space available. "Sorry, but the Pilates class will just have to adjust and make room..." ...Over in Studio B, a choreographed strength training class has about 15 minutes left of their workout. In walks a preschool class who sits in the back of the room in a circle, and begins a delightful game of duck, duck goose. Their giggles (and screams) are contagious and most of the members in the back of the class have to stop their deadlift sets and just watch. Do either of these scenarios seem WRONG to you? If your eyebrow raised at this odd behavior, you are not alone! These types of "accommodations" would never fly at any reputable fitness center. A group exercise studio needs to run like a well oiled machine. You need quality equipment that is clean and not falling apart. If there is limited equipment because of space, they employ a reservation system. Once the class begins, the free space is closed and the space caters only to the specific group fitness. Stereo and microphones are in working order. And most of all, you need quality, certified and trained instructors who auditioned and proved they are capable of teaching the format in which they are licensed. Land-based classes would never tolerate members doing their own workouts in a reserved space, or accept the concept of "sharing" that space with preschool programming. Yet when we look at how aquatic fitness classes are treated all over the country, those rules fly right out the window. This is because when most gym members and facility managers look at their pool, they are not thinking that an aquatic fitness class is truly a LIQUID FITNESS STUDIO. I have been managing aquatic centers for over 15 years now. Small 4-lane pools, massive aquatic centers with 4 pools, including a 10 lane lap pool and EVERYTHING in between. I understand 100% the challenge of balancing a pool both chemically and programmatically. I also know that every time I walked into a new facility I see the exact same thing when it comes to aquatic fitness classes: Guaranteed lap lanes available from open to close always catering to the swimmers (no matter the popularity or size of the aqua fitness class). No sound equipment (mic or stereo), or full expectations of the instructor to invest in their own equipment. Dry, rotted or child-bitten equipment shared with children’s lessons. Popular aquatic fitness classes running during the same time as swim team, lessons or family swim. And the most terrifying but not entirely shocking, is meeting staff with 0 certifications or licenses. If this is not acceptable in our land-based classes, then why is it tolerated for our aquatic members? I have 5 key suggestions to help transform the way your facility approaches aquatic fitness. We encourage you to share this information with your facility and help us change the perception of water-based workouts. Certification Matters! You would have a lawsuit waiting to happen if you allowed just anyone off the street to help teach a TRX class. Now mix in the drowning potential and you can see why we put such emphasis on education. Just because they are qualified to teach a general land group fitness class does not mean they are educated to teach in water. Please do not miss how important it is. Equipment Matters! Treat your aquatic equipment like you would your studio equipment. Equipment should be organized, rinsed with fresh water (like we would spray down studio equipment) and most importantly kept separate from any other programs. Equipment should be budgeted to be replaced yearly and never left to be dry rotted, lack of padding in the handles or chunks missing. Sound Matters in the pool environment. Some key things to remember are: A stereo system with at least 100W of sound. Providing a mic for instructors who teach on deck. Being aware of acoustics and working with your facilities director on creative ways to buffer echo in concrete facilities. Smart Dual Programing - Spoiler Alert: Aquatic fitness never mixes well with swim lessons. Take a look at your pool schedule and see if there are opportunities to carve out “studio time” -- 1-2 hours a day, that the majority of the pool is catered to the aquatic fitness class. Prime time swim lessons should most definitely cater to families, but popular time blocks of aquatic fitness should also be considered. If your aquatic fitness class takes the entire shallow end, you can allow your deep end to be utilized by ADULT open swim, or water jogging. Maximizing the time to allow as many people as possible. DO THE MATH! As your class popularity grows, let the space to host those members grow too. I am not saying that 10 people in a class should get all 6 lanes of the pool. But I have seen aquatic fitness classes grow to 40+ members and pool managers continue to ask us to move over so we can accommodate 1-2 lap swimmers. Catering to the 40 will have a better ROI for ONE HOUR then catering to 1-2 lap swimmers who have access to the pool all day. There are no set rules on spacing, as every pool is different in depth, slope and program focus. A fair rule to stand by is every participant should be able to stand on one leg and swing that leg 360 degrees around them and never touch the next person. Managing aquatic fitness classes and maximizing your pool’s programming potential is no easy task. Keep chiseling away at designing this time as a liquid studio. Consider the member’s point of view and begin to ask questions about what would you prefer if this was a class you were taking. I promise you, with a little time and the right investment, the aquatic fitness program will grow, and your facility will begin to attract even more in popularity. About the Author: Katy Coffey is a S’WET™ MASTER TRAINER teaching aquatic fitness in Boston, Massachusetts. She's been working in aquatics since 2002 and currently holds Instructor Training certifications for the American Red Cross, ASHI and YUSA. She is also an AFAA Certified Group Exercise Instructor, an AEA Aquatic Training Specialist, Master Trainer with Aqua Body Strong and holds a collective of 15 additional fitness certifications for both land and aquatic fitness training. Contact Katy here: Katy@JenniLynnFitness.com

By Flavia Yazigi, PhD and Mushi Harushi, MS This article is an updated and expanded version of the article, Osteoporosis & Aquatic Exercise, originally printed in the April May 2016 issue of AKWA magazine 29(6): 6. The innumerable benefits of aquatic exercise can be explained by the hydrostatic and hydrodynamic properties of the environment. On the other hand, the buoyant force of water seems to be responsible for the misconception that "exercise in water has no impact, so it is not good for osteoporosis." This article intends to clarify and correct preconceived ideas, and provide fitness professionals with guidelines to effectively use aquatic exercise for the prevention and management of osteoporosis. According to the World Health Organization (WHO 2018), osteoporosis and osteopenia are listed in the International Classification of Diseases as Musculoskeletal Conditions. Osteopenia is an early stage of osteoporosis described as a low bone mass index. Osteoporosis (porous bone) is a multifactorial disorder characterized by progressive loss of bone mass and enhanced skeletal fragility associated with an increased risk of fractures. Common sites of fracture include the spine, hip, forearm and proximal humerus. Fractures at the hip incur the greatest morbidity and mortality, and give rise to the highest direct costs for health services. It is expected that osteoporosis incidence will increase exponentially with the global aging population. Risk Factors Among non-modifiable risk factors, age is the most important. Age-related bone loss is asymptomatic, and the morbidity of osteoporosis is secondary to the fractures that occur. Peak bone mass occurs between the ages of 18 and 25. Greater bone density at this time decreases the risk of osteoporosis later in life. Bone loss increases after menopause due to decreases in estrogen. Women can lose up to 20% of their bone density in the five to seven years after menopause. A woman’s risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer combined. A man age 50 or older is more likely to break a bone due to osteoporosis than he is to get prostate cancer. Modifiable risk factors includes poor nutrition (mainly calcium deficiency), inactivity or insufficient exercise, smoking, excessive intake of alcohol, low body mass index BMI <20 kg/m2, vitamin D deficiency, and estrogen deficiency. Additionally, sarcopenia, an age-associated decline of skeletal muscle mass and function, can lead to frailty and osteoporosis (Yoo et al., 2018). General Exercise Recommendations Beyond education and a balanced nutrition, exercise is an economical, effective, and safe method for osteoporosis prevention and also for its management. Exercise acts on bone remodeling; effects on bone cells as well as on bone mass, bone strength, and geometry improve the osteogenic, or bone formation, process. Some body regions have better responsiveness to the ground reaction forces (impact) and other regions are more responsive to strength training due to the tension that muscles exert, through the tendons, on the bones. To benefit from the ground reaction forces, it is necessary to select exercise patterns that provides an impact level with a mechanical loading at least of 1.22 times body weight. This is sufficient for increases leg muscle mass and preservation of bone mineral density (BMD) in postmenopausal women (Borer, et al. 2007). Individuals with osteoporosis may feel more comfortable performing exercises in the water due to the decreased risk of falling. It is important for those with advanced osteoporosis, characterized by multiple fractures and severely reduced bone mineral density, to avoid further fractures, prevent falls and facilitate daily activities. Aquatic Exercise Facts Aquatic exercise was determined to be effective to create an anabolic (growth) effect on the bone of the postmenopausal, sedentary subjects (Ay, et al. 2003). Although weight-bearing physical activity is known to be superior to non-weight-bearing activity to increase the bone mass, evidence shows that aquatic and weight-bearing exercises both increased calcaneal BMI in 62 postmenopausal sedentary women with a mean age of 54.1 +/- 7 years (Ay, et al. 2005). Muscular resistance training may be more applicable to the basic rules of bone adaptation and site-specific effects of exercise, have more positive effects in maintaining or improving bone mass and architecture, and be safe and feasible for older people (Suominen 2006). Aquatic exercise is predominantly based on resistance training due to the multidirectional resistance of the water. Based upon the laws of action/reaction and acceleration, the vertical Impact provided from ground reaction forces will be influenced by the water depth/depth of immersion, body density, and choice of aquatic exercise movements. Ground reaction forces dissipate vertically, horizontally or through a combination of both. Knee lifts, front kicks and other movements that focus on vertical rebounding provide greater impact than exercise patterns that are more horizontally-oriented, such as a cross-country ski or jumping jack. Below is a comparison of mechanical loading in three popular aquatic exercise patterns (Alves 2008): KNEE LIFT performed at a depth of 1 meter produced 1.66 times body weight* and 1.15 times body weight at 1.3 meters. *Adequate to increase bone mineral density. CROSS-COUNTRY SKI performed at a depth of 1 meter produced 0.94 times body weight and 0.60 times body weight at 1.3 meters. JUMPING JACK performed at a depth of 1 meter produced 0.89 times body weight and 0.53 times body weight at 1.3 meters. Adding more power to a cross-country ski or jumping jack, such as a power tuck performed in level I or adding propulsion up and out of the water can increase the magnitude of vertical impact (Aboarrage Junior et al., 2018). Aquatic Program Considerations Water offers an opportunity to perform a multiplanar exercise and with different impact levels. This is beneficial for people that may be limited when performing land-based impact exercises. When designing an aquatic exercise program, keep in mind that at least eight months of exercise, twice per week, is necessary to provide significant changes in the bone mineral density (Moreira 2014). General exercise goals should focus on increasing muscle strength and mass, but aerobic exercise should not be excluded from the routine. The emphasis of exercise should gradually transition from muscle strengthening (for better functionality and mechanical and body weight support) to vertical impact loading of the lower body skeleton. A well-balanced aquatic exercise program for individuals with osteoporosis might include the following general concepts to provide functional improvement: Exercise intensity can be managed with rating of perceived exertion, such as the Borg, Omni and Aquatic Exercise Intensity (AEA 2018) scales. Include specific exercises to target posture, balance (static and dynamic), gait, coordination, hip and trunk stabilization, range of motion and flexibility. Emphasize ankle-related muscles to reduce risk of falls. For example, tap the toes up and down on the pool bottom (targeting tibialis anterior) and then the heels (targeting gastrocnemius and soleus) to help correct foot position during walking. For pain management, low to moderate aerobic exercise is recommended (5-8 out of 0-10 Borg Scale). Aquatic walking patterns (from simple movements to power walking, backward, forward, with and without arms assistance, etc.) are a great way to train the cardiorespiratory system without vertical impact Proper form and alignment is important; cue and correct as necessary. Allow adequate time to rest and recover – between exercises to ensure proper form and alignment, as well as between sessions. Exercises should be chosen according to the anatomic region. Lower limb (hip) and the lumbar region of the spine have better responsiveness to the ground reaction forces, thus impact exercises are important to include. Aquatic exercise for hip osteoporosis should include: Impact (rebounding) exercises in shallow water (except during pain crises). Impact (rebounding) exercises to stimulate different angles of the bone by moving in various planes and adding travelling. Wrist and upper limb are more responsive to strength training due to the tension that muscles exert, through the tendons, on the bones. Aquatic exercise for wrist osteoporosis should include: Isometric – grip strength using a hand bar or noodle. Isotonic – flexion/extension of the wrist with an open hand, applying power against the water’s resistance; optional drag equipment to increase intensity. Deep-water exercise, although non-impact in the vertical axis, does offer benefits to individuals with osteoporosis when the workout is based on aerobic and resistance exercises. Firstly, the relatively constant water temperature and hydrostatic pressure may facilitate blood circulation, ease soft-tissue contracture, and relieve muscle spasms and fatigue. Secondly, when water resistance acts in the opposite direction of body motion, greater muscle activity is required, which may enhance muscular strengthening (Yázigi at al., 2019). Additionally, the hydrostatic and hydrodynamic properties encountered during aerobic and resistance exercises release endorphin and serotonin, which help with pain and the control of other symptoms. Exercise Precautions Most exercise limitations are specific to land-based exercise, due to excessive force being placed on the weakened bone structure. Since gravity is reduced in the aquatic environment, the precautions are less restrictive. However, in the end of an aquatic class, the transition from water to land should be done carefully, particularly in cases of severe osteoporosis. Avoid spinal flexion on land to prevent vertebral fractures. In the water, some spinal flexion can be performed, including flexion in a modified supine position. Focus should be placed bracing the core by contracting the transverse abdominis. Avoid twisting movements, such as a golf swing, on land. In the water, slow, range of motion and rotational motion is acceptable as an active stretch. Avoid abrupt or explosive loading or high impact loading on land. Additionally, it is important to focus on positive reinforcement – activities can, and should, be safely enjoyed, rather than always placing emphasis on what should be avoided. The goal is to create a safe, but also enjoyable, exercise experience to improve daily activities and promote healthy lifestyles. REFERENCES Aboarrage Junior, A. M., Teixeira, C. V. S., Dos Santos, R. N., Machado, A. F., Evangelista, A. L., Rica, R. L., ... and Bocalini, D.S. 2018. A High-Intensity Jump-Based Aquatic Exercise Program Improves Bone Mineral Density and Functional Fitness in Postmenopausal Women. [Randomized Controlled Trial]. Rejuvenation Res. 21(6), 535 540. doi: 10.1089/rej.2018.2069 Alves, V. 2008. Exercício Aquático: avaliação das pressões plantares e força de reacção do apoio. Tese de Mestrado, Faculdade de Motricidade Humana, UTL, Oeiras, Portugal. Arnold, C.M., Busch, A.J., Schachter, C.L., Harrison, E.L., Olszynski, W.P. 2008. A Randomized Clinical Trial of Aquatic versus Land Exercise to Improve Balance, Function, and Quality of Life in Older Women with Osteoporosis. Physiother Can. 60:296-306.4 Ay, A. and Yurtkuran, M. 2003. Evaluation of hormonal response and ultrasonic changes in the heel bone by aquatic exercise in sedentary postmenopausal women. Am J Phys Med Rehabil. 82(12), 942-949. doi: 10.1097/01.PHM.0000098039.58584.59 Ay, A. and Yurtkuran, M. 2005. Influence of aquatic and weight-bearing exercises on quantitative ultrasound variables in postmenopausal women. [Clinical Trial Randomized Controlled Trial]. Am J Phys Med Rehabil. 84(1), 52-61. Borer, K. T., Fogleman, K., Gross, M., La New, J. M., and Dengel, D. 2007. Walking intensity for postmenopausal bone mineral preservation and accrual. Bone, 41(4), 713-721. Cosman, F., de Beur, S.J., LeBoff, M.S., Lewiecki, E.M., Tanner, B., Randall, S., and Lindsay, R. 2014. Clinician's Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 25:2359-2381.10 Ekin, J. and Sinaki, M. 1993. Vertebral compression fractures sustained during golfing, report of three cases. Mayo Clinic Proc. 68:566-570. Kanis, J.A., McCloskey, E.V, Johansson, H., Cooper, C., Rizzol,i R., Reginster, J.Y. 2013. European guidance for the diagnosis and management of osteoporosis in postmenopausal women. Osteoporos Int. 24:23-57.1 Moreira, L.D., Fronza, F..C, Dos Santos, R.N., Zach, P..L, Kunii, I..S, Hayash,i L.F., Teixeira, L.R., Kruel, L.F., and Castro, M.L. 2014. The benefits of a high-intensity aquatic exercise program (HydrOS) for bone metabolism and bone mass of postmenopausal women. J Bone Miner Metab. 32:411-419.4 Pernambuco, C.S., Borba-Pinheiro, C..J, Vale, R.G., Di Mais, F., Monteiro, P..K, and Dantas, E.H. 2013. Functional autonomy, bone mineral density (BMD) and serum osteocalcin levels in older female participants of an aquatic exercise program (AAG). Arch Gerontol Geriatr. 56:466-471.3 Sallis, J.F. and Owen, N. 1998. Physical Activity and Behavioral Medicine. In: Sallis, J. and Owen, N., Eds., Behavioral Medicine and Health Psychology, Volume 3, Sage Publications, Thousand Oaks. Sinaki, M. 1984. Postmenopausal spinal osteoporosis, flexion versus extension exercises. Arch Phys Med Rehabil. 65:593-596. Suominen, H. 2006. Muscle training for bone strength. [Research Support, Non-U.S. Gov't Review]. Aging Clin Exp Res, 18(2), 85-93. Watts, N.B., Lewiecki, E.M., Miller, P.D., Baim, S. 2008. National Osteoporosis Foundation 2008 Clinician's Guide to Prevention and Treatment of Osteoporosis and the World Health Organization Fracture Risk Assessment Tool (FRAX): what they mean to the bone densitometrist and bone technologist. J Clin Densitom. 11:473-477.4 Wright, N.C., Looker, A.C., Saag, K.G., Curtis, J.R, Delzell, E.S., Randall S., and Dawson-Hughes, B. 2014. The recent prevalence of osteoporosis and low bone mass in the United States based on bone mineral density at the femoral neck or lumbar spine. J Bone Miner Res. 29:2520-2526.11 World Health Organization, W. 2018, 15/02/2018. Musculoskeletal conditions Retrieved April, 18th, 2019, from https://www.who.int/news-room/fac sheets/detail/musculoskeletal-conditions. Yázig, F., Veiga, D., Marcos-Pardo, P., and Espanha, M. 2019. Responsiveness of pain and symptom’s items of knee injury and osteoarthritis outcome score (koos) to the aquatic exercise. Revista de investigación en actividades acuáticas: monográfico especial de actividades acuáticas y salud. 3(5), 24-28. Yoo, S. Z., No, M. H., Heo, J. W., Park, D. H., Kang, J. H., Kim, S. H., & Kwak, H. B. 2018. Role of exercise in age-related sarcopenia. [Review]. J Exerc Rehabil. 14(4), 551-558. doi: 10.12965/jer.1836268.134 URL Sources http://orthoinfo.aaos.org/topic.cfm?topic=a00232 www.iofbonehealth.org/exercise-recommendations ABOUT THE AUTHORS Flavia Yazigi, PhD, is a professor at the University of Lisbon, an international AEA Training Specialist, a member of the AEA Research Committee and the recipient of AEA’s 2011 Global Award for Contribution to the Aquatic Fitness Industry. She has a PhD in physical activity and health. Flavia believes that the secret for aquatic success is the fusion between scientific research and result-oriented strategies Mushi Harush, MS, has a master’s degree in education and physical education and is the founder and owner of the Israeli Aquatic Exercise Center, where she organizes conventions and clinics. She has been an international AEA Training Specialist since 1994 and presents internationally at health and fitness conventions. Mushi was the recipient of the 2005 AEA Global Award for Contribution to the Aquatic Industry. This article is an updated and expanded version of the article, Osteoporosis & Aquatic Exercise, originally printed in the April May 2016 issue of AKWA magazine 29(6): 6.

by Katy Coffey A recent survey by The New Consumer and Coefficient Capital asked 3,500 Americans if they had tried working out from home during the pandemic. 76% of people said yes. More importantly 66% stated they preferred it! And among millennials, 82% answered yes to working out at home with 81% claiming the switch is more preferable than the gym. So in the age of booming at-home fitness programs like Peloton, Daily Burn and Beachbody On Demand, one has to ask the question, is there anything a gym can do to draw back their fleeing membership? The answer to that question: THE POOL. But only if managers look beyond offering the basics of lap swim & lessons. Let’s first look at the specifics of why in a post-pandemic world facilities should focus on aquatic programming. Since March 2020, the CDC has not changed its stance on the safety of a properly run pool stating, the “CDC is not aware of any scientific reports of the virus that causes COVID-19 spreading to people through the water in pools, hot tubs, water playgrounds, or other treated aquatic venues.” Let’s repeat that. No reports of COVID-19 spreading to people through pool water. An April 2021 study in the UK published by Swimming.org states the “virus does not survive” in pool water. In fact, their results found that the pool actually “inactivates COVID-19 virus in 30 seconds.” The research established that 1.5mg per litre of free chlorine with a pH between 7-7.2 reduced the infectivity of the virus by more than 1000 fold within 30 seconds. Additional testing of different free chlorine and pH ranges confirmed that chlorine in swimming pool water was more effective with a lower pH – which is in line with current guidance for swimming pool operations. Essentially patrons are bathing in proper sanitation. Most countries also have strict air quality standards in their indoor pool facilities so with proper ventilation, any possible virus transmission will either pull up and out of the facility, or would drop back into the water to be neutralized. Outdoor pools, of course, have plenty of ventilation, but also the UV rays of the sun to help combat the virus. So there is no doubt that the pool is by far the safest place for your members to work out. Yet most managers still look at their pools as a money pit, and oftentimes this may be true. Therein lies the problem. The pools have been run the same way for years. Here is where aquatics could change the outcome of your facility. Right now we need to pivot away from only catering to 1 lap swimmer or 1 swim class at a time, and instead consider how many more members can be served safely within an aquatic fitness class. Depending on your pool depth, 3 lanes can serve up to 15 members with proper social distancing in a shallow water class. And this number can be doubled if offering a dual depth circuit class. You can learn more about how circuits might help your facility in my article on the AEA Website. The pool should be the center point of your fitness schedule. These classes can safely host quality group fitness, servicing a variety of abilities and intensity levels. And with seasoned certified aquatic fitness instructors at the helm, your facility should be able to replicate what is missing on land and bring those at-home members back to your pool. To do this make sure your pool is following some key advice: Certification & Education is key. A group exercise class coordinator would never hire a TRX instructor to teach a spin class, or a yoga instructor to sub Hiit Boot Camp. So why do we keep doing this for aquatic fitness classes? It is essential that licensed and properly trained fitness instructors are safely teaching the format offered. The same goes for the pool. Your 16 year old lifeguard cannot and should not be your group aquatic fitness instructor, nor should your favorite personal trainer sub a Stand Up Paddle Board fitness class. (True Story: I once attended a subbed class where the trainer actually warmed us up using burpees!!!) There are an abundance of certifications & training programs out there! Check out the AEA Alliance page for just a quick snapshot of options available for your instructors. And if you’re looking to find an experienced instructor in your area check out Swim & Sweat’s People 2 Pool Instructor Finder Tool! Can’t find a qualified instructor who will draw in the people? Consider hosting a specialized instructor training at your facility! Hosting a public event is often free to the facility. The host site simply needs to carve out a few hours in the pool during an 8 hour training, as the remainder of the time trainers will be working with instructors in a classroom setting. As an added bonus, host sites typically get 1-2 instructors trained for free! Need a recommendation of companies worth hosting? Here are just a few of my favorite I have personally hosted: S’WET™ Aqua Zumba La Blast Splash Aqua Body Strong AEA Invest in your pool’s tools and programming. I know I know, there is literally no money right now, hence the reason we need people to come back to our facilities!!! If you are trying to introduce new programming to ensure safety, handing out pool noodles with bite marks and dry rotting hand buoys is not a message of safety & sanitation. With a little investment in new aquatic equipment, you may just see some dramatic results. Check out AEA Aquatic Training Specialist Craig Yaniglos’s podcast interview where Craig offers some creative tips for aquatic fitness facilities struggling with their budgets to help raise money and awareness for their communities. He also discusses how investing in specialized programming and equipment can draw new participants and memberships to a facility. Encourage your staff to attend fitness conferences. Companies such as SCW Fitness, Fitness Fest & IAFC can inspire and change not only your staff, but even your members. I personally love attending these events, and every year I invite my students to attend as well. I have seen them fall in love with the new wave of aquatic fitness and have even inspired a few to become instructors as well. Get into the pool and try it yourself. No really. I am floored by the number of managers who have never stepped foot into the pool and actually sampled the workouts offered by their own instructors at their facilities. Better yet, take my previous recommendation and go to a fitness festival or workshop yourself. Educate yourself under a master trainer. Feel how the water can transform your workout. Touch the products they are demonstrating and see how their shelf life is much longer than the dollar store noodles purchased each year for your members. Over the past 12 years I have personally followed each of the steps above at 6 different locations and each facility had the same outcome: maximum number of enrollment for individual fitness classes, measurable growth in membership as the community grew in popularity through these classes, and most importantly fostering the heart of giving back to the community. Added Bonus: once they saw their needs were being met, the aquatic fitness members were the first to give back during donation season! The pool doubles as both a fitness center and a community center. It can give freedom of movement to the injured, push the limits of the elite athlete and protect the mama to be. The pool self cleans all your equipment - more than 7 times stronger in sanitation than required to dismember the virus - and if properly set up, can also be the total body gym your members need. So yeah, the pool might just be what saves your gym. Are you ready to use it? Katy Coffey is the Sr. Director of Aquatics for the YMCA of Greater Boston. She is a S’WET™ Master Trainer and an Aquatic Training Specialist Trainee with the AEA.

By Katy Coffey Swim Lessons - Check Lifeguard Training - Check Chemicals in Balance - Check Budget & Payroll - Check Subbing for Aqua Aerobics…“You want me to do what now!!!???” This was my exact reaction, when taking over the reigns for my first year as an Aquatics Director. I had already worked in Aquatics for over 10 years, but now I was in charge of the entire pool and I knew NOTHING about Aquatic Fitness. Enter into my life Marlee, our faithful weekday opening lifeguard, who happened to also be a USWFA Master Trainer. Marlee would not only show me these ladies were not just a bunch “Nannas with Noodles” but would also be the spark to change the trajectory of my aquatics career. Fast forward 6 years and I am in the middle of hosting a massive AEA training Weekend. I now was the lead Aquatic Fitness Professional for 13 aquatic venues, in addition to being a Master Trainer for Aqua Body Strong, and certified in all the formats (both land & sea) that I could get my flippers on. Our AEA Aquatic Training Specialist walks in to start our workshop and I notice her sporting a backpack, water bottle and tank top all with I <3 S’WET on it. Jenni Lynn Patterson-LaCour was her name and changing the name of aquatic fitness was her game! This lady was speaking my aquatic love language. I agreed with every word of her workshop. The question still remained, “ She could talk the talk but could she ehh ...Swim the swim?” It was on our 3rd wall blast off in the master class that she and I locked eyes and smiled! “THIS WOMAN IS INCREDIBLE” I thought, and come to find out, Jenni Lynn was thinking the exact same thing about me! What started as a training acquaintance, turned into mentorship, which morphed into friendship & accountability. It is with the greatest honor that I accepted to join the ranks of the S’WET™ Squad and help launch this game changing certification. SO WHO IS KATY? Katy currently serves as a Sr. Director of Aquatics in Boston. She is also a Master Trainer for Aqua Body Strong, AFAA Group Exercise Certified, holds AEA/AFAP/Hydro Revolution Aquatic Certifications and is an AEA Aquatic Training Specialist Trainee. Katy also is an Aqua Zumba & Lablast Splash Instructor, Faculty YSLv6, Lifeguard Instructor Trainer for both American Red Cross & YUSA as well as an Instructor Trainer for ASHI! Oh, and she's wicked SMATT (read in your best Boston accent)! Contact Katy at : katy@jennilynnfitness.com If you missed Katy's episode on The Aquaholics Bootcamp - Episode 4, go back and catch up now! And stay tuned...Season 2 is in production and we look forward to bringing you all the inside details on our favorite Programming, Education & Equipment! Listen & Read Episode Transcript Here: https://www.jennilynnfitness.com/single-post/stop-calling-us-aerobics-instructors

Episode 2: Ashley Bishop Born and raised in British Columbia, Ashley Bishop is a professional dancer, a choreographer and was a featured performer for Carnival Cruise Lines. She's also a registered Certified Ballet Teacher with the Royal Academy of Dance and a Zumba Jammer™ for Zumba Fitness®. Oh, and she's also part of the reason we even have a podcast to begin with! That's right...if you like our show, you have Ashley Bishop to thank for it! And if you don't... Well...See above? (More on this later...) Now living in Las Vegas, Nevada, Ashley is the founder of her own company BagelFit through which she offers fitness workshops as a Continuing Education Provider for ACE and AFAA, and as an Aquatic Training Specialist for the AEA. Ashley is all of these things and so much more - but most of all she's someone we look to often for education, inspiration and motivation! And as you'll see when you dive into her episode below, it's impossible not to feel energized listening to her speak. So how exactly did she influence the creation of the Aquaholics Bootcamp? Last year, Ashley gifted Jenni Lynn a copy of Good Morning, Good Life: 5 Simple Habits to Master Your Mornings and Upgrade Your Life by Amy Landino. Jenni Lynn finished said book in a matter of two days, then sent AJ the following email: SUBJECT: GOOGLE CALENDAR / LET'S DISCUSS Calendar Blocking possible on our Google Cal? I want 2020 to be the year of the S'WET Cert. PS ASHLEY IS AMAZING AT THIS! And she really is. Just check out this incredible tutorial Ashley put together on YouTube explaining Calendar Blocking for Success! So by February 2020, Jenni Lynn and AJ began mapping out the rest of the year. We prioritized what we wanted to do, then plotted it out over the course of several months, then prepared for all the hard work ahead of us. It felt incredible to know exactly what we wanted to be doing and by when we wanted to accomplish it. In March we would start meeting to discuss new DVD material. April would be the month to finalize the S'WET™ Cert. Then in May down in Daytona Beach we would announce to everyone at #IAFC2020 that starting in June we would launch our cross-country tour to bring S'WET™ to as many facilities as we could. July-September would be filled with traveling all over the country and in October Jenni Lynn was set to visit Australia for the first time. What could possibly go wrong, right? CUT TO: Here we are recording a podcast instead, all the while building out an online version of the S'WET™ Cert to accommodate the "new normal." It's still a lot of work. But it doesn't feel like it. Why? It's because thanks to everything we learned about Calendar Blocking from Ashley and Amy Landino, we were able to pivot our plans without losing steam and continue to stay productive. Now every Thursday and Sunday Jenni Lynn and AJ meet virtually to discuss the podcast and the status of the Cert. And every other Monday, you get to listen to a brand new episode of the Aquaholics Bootcamp! So again, if you like our show, thank Ashley Bishop for the inspiration and encouragement to continue onward in the face of uncertainty. Connect with Ashley online: Email: ashley@bagelfit.com Website: www.bagelfit.com Social Media Handles: FB: /ashleybagelbishop IG: @ashleybagelbishop Full Transcript: Jenni Lynn: Joining us today is Ashley Bishop. She is a continuing education provider for group fitness instructors and an Aquatic Training Specialist with the AEA, a Zumba Jamba for Zumba Fitness. And she leads her own workshops under her company Bagel Fit. Ashley, welcome to the program. Ashley: Yay. Thank you. I'm happy to be here. AJ: Where are you calling from? Where are you right now? Ashley: I'm in Las Vegas, Nevada. AJ: And how's everything going right now? Ashley: You know, it's a new time. So we're just rolling with the punches and waiting to see what to do next. So playing it day by day. Jenni Lynn: I feel like that's everybody's situation right now. It's just a day-by-day. AJ: We're all calling in from different places too. We have Jenni of course in New York City and I am out in Nashville, Tennessee. Jenni Lynn: This is a very good coordination by the way of all of our three timezones trying to get it locked down. So again, go team, thank you for doing this. I think Ashley, you and I have had similar situations, but I know you definitely travel a lot. So from all of this, how has business been generally affected? Ashley: It's been a roller coaster like when in March when everything started really coming to the forefront. And I just remember there was a day where every event I had booked from March until September got cancelled. And it was just crazy, because we never really anticipated it would be like this. And I guess none of us have even thought that this could happen in you know, in normal life. So it's been interesting and let I'm grateful I have a job that I work remotely. And even though our hours did get modified to make COVID situations work, I've been able to pivot some of my platforms to be virtual, which has given me a chance to still teach a little bit and conduct some sessions on the side. But it's definitely been good to just start fresh and start new and start a brand new planner because my old honor everything xed out. So start fresh and start over. Jenni Lynn: So I'm curious a little bit about your background, and how you found yourself becoming involved in specifically in aquatic fitness. Ashley: So I was a dancer first and foremost, and I danced professionally and taught professionally until I was 27. And then when I retired from dancing professionally, I wanted to stay in shape. And I loved Mexico. I used to live there and a girlfriend had said to me you should do Zumba. And I was like let's do that. And turns out it was the best thing that ever happened to me because it's dancing and music and Latin rhythms at the same time. And we have a license within zoombak called Aqua Zumba. And so since I just retired from dancing on cruise ships, I did have a good chunk of savings and I got this like bug about fitness so I took every single certification certification I could get my hands on every single license that has been been offered. And Aqua Zumba had this like crazy science portion about water and like how the body moves in water and how the muscles are affected and water and I remember thinking this is the most interesting thing I've heard in 85 years. And so long like fast forward a bunch of years I left Canada and went to America and the first job opportunity I had was Aqua Zumba and from there I just got more and more opportunities in America and I wanted to be a valuable valid human in America so I decided to look for a certification that was valuable, which was AEA and I found this crazy amount online called Mark Grevelding and I watched all his YouTube videos and found out he was doing a certification at the Zin convention and I thought this is it this is my time and then pretty much from there like everything just went full time into aquatics. I haven't looked back ever since which is crazy. I never thought I'd be obsessed with pools and teaching this format but it's really been a dream come true. AJ: How much of your schedule is aquatic? Aqua Zumba versus other kind of land fitness would you say? Ashley: I'd say right now it could go from like 60% of my schedule is aquatics because I still do the land Zumba pretty often. I in that Zumba Jamer role Jenni mentioned. I do teach a few workshops in that category. But in terms of my full time job and the classes I teach the majority now are all aquatic driven, which is crazy if you'd asked me 20 years ago. AJ: Yeah, yeah. And you mentioned Mark Grevelding course of Fitmotivation. And he so he was actually doing an aqua Zumba class and you you found him through that? Ashley: Kind of. So what it was is I had been asked to assist an Aqua Zumba Zest so an education specialist at our convention, and I wanted to make sure I had value as an aquatic person. And so I had started following Mark on Fitmotivation a few months prior when I first moved to America, and he was actually leading the AEA, prac day the AEA certification in person workshop the day before Zen con, so we'd have pre cons like and other fitness conferences and conventions, and he used to have a pre con at Zen con. And so when I saw it was Mark, I was like, oh, my goodness, I have to take it from him. He's like, my idol. And so I did. And then that's when I met Mark officially in real life. And then the rest is history. Jenni Lynn: Wow. Yeah. AJ: That's great. We love Mark. We love Fitmotivation, of course. Oh, yeah. I guess that's a great way to segue into how did you and Jenni Lynn? Ashley: Well, I had been admiring Jenni from afar through Fitmotivation. Because again, becoming a subscriber, I saw her videos, I was like, who is this amazing, fantastic woman, I need to be her best friend? And then when I was through Mark's connections over time, I was invited to the AEA Aquatic Training Specialist training group. And Jenni was also in that group with us. So I remember the first day we like walked into the room, and they had like a breakfast, like some fruits and stuff out. And I was like, Oh, my gosh, that's Jenni Lynn. And I like kind of looked at her. But throughout the week, we got a lot closer. And a few of us were similar age and character. And so we kind of bonded that week. At least that's how I remember it. Jenni might have a different reflection from it. Jenni Lynn: No, I just remember being like, Oh, I need to talk to her. Oh, she's a recommendation of Mark. I need to know this woman. AJ: That's amazing. And how many years ago was that? Because you guys have known each other for quite some time? Jenni Lynn: Five? Ashley: No, I think it was in 2015. Jenni, like late 2015, early 2016. I think we actually did it in 2016. I think it was January of 2016. But we should have data checked before... Jenni Lynn: I was gonna say the same exact thing. I was looking through a bunch of photos and found those and was I even set it like, I can't believe it was from this year. Because everything feels like I've been in this for 17,000 years total? No, it's been four. Yeah. Ashley: It's amazing what we can fit in four years. Jenni Lynn: Yes, that's why would you have to take two months completely off, it feels like time is just standing still. Very, very interesting. So with your current brand, which is Bagel Fit, what are your dreams for the business, kind of the direction you're going right now is absolutely amazing. And I love watching your progress. So I guess what's your direction that you're taking Bagel Fit? Ashley: Honestly, right now, it's kind of more of just keep doing what I'm doing or maybe doing more of, I have a lot of hats still. And I'm enjoying all of the hats and the Bagel Fit hat is you know, leading workshops by myself and not like, you know, from someone else's company. So I'd like to keep hosting those. It looks like we're going virtual and live in the next few years. And I just like traveling and spreading the love of fitness and water and education. So I just want to kind of keep doing what I'm doing. Jenni Lynn: Yeah, I can definitely say that you wear many, many hats, but you wear them very well. Because you very structured in your days, which is? Well you sent me the book from a Amy Landino, Good Morning, Good Life. With all the hats you wear, the time management that you've been kind of teaching me I have to say has been super helpful. So thank you for that. AJ: Why don't you talk to us a little bit about your time management lectures or workshops or presentations that you've done. Ashley: Yeah, um, you know, it's, it's funny, it's becoming more and more formalized, because I guess there's a need that people want to learn more about it. And really, it's almost a hobby that took over every aspect of my life. And I've always really loved planners, like I used to love that first day of high school, and they give you your planner and you write homework in it and tasks and like prioritize the things to do. And so I've kept up with paper planners this whole time. But in the last few years, I've really gotten more focused on calendar blocking, which is, as Jenny mentioned, somebody that we've both fallen in love with, Amy Landino, was the first person to expose me to that. And then combined with this getting things done or GTD method from David Allen. It's kind of just the way I like to structure everything I do and helps me not really compartmentalize Lies all the different hats but make my day phone away where I know I'm targeting everything that's important and I'm not getting behind. And it's a lot of kind of like reverse engineering projects so I can stay on top and still feel like I have a balanced normal life which, to be honest, some days is not as balanced as a girl would dream. But that's kind of it's always ever evolving and growing and improving upon it. So... AJ: Yeah, I mean, especially now with the lockdowns and quarantines, you know, I think people struggle, especially with time management, what are some of the things that you've learned, or you've been teaching others, both professionally, and personally, how best you know, manage their time and their day. Ashley: So as I kind of put it down to these three P's, which is prioritize plot and prep, and that's not like a formalized thing, but it just kind of helps me keep track of it. And so the first thing is to prioritize what's important and what's not, and what has to get done that day or that week. And so I have a running to do list that is electronic, and I can put due dates and move things around and make sure I'm always on top of projects that way. And once I have my list of things that have to get done, and this could be professional or personal, like maybe I have to get laundry done this week, maybe I have to go to the grocery store, I have to mail that thing, or I have to finish that article for UCLA, I then put them in my calendar, because if it's not in my calendar, it's not going to get done. And Jenny can attest to this, if we don't put a date in the calendar won't know there was a phone call system eight because I live off my Google Calendar now. And I love that because you know, I can view it on all my devices, I'm always comfortable to know where I'm supposed to be in my day. And there's also flexibility there. So I'm not married to if I was supposed to do yoga at four o'clock, but something came up, I can bump that to another time and the world doesn't end. And so with that it gives me flexibility, I can move things around is color coded because y'all this girl loves to color code, and that just makes my heart feel better. And then so that's plotting it like putting on the calendar, getting it set. And then also just the prepping of it. And so again, knowing if you have something big, that's due in a fortnight looking at the steps you have to do to reverse engineer them and getting them in your calendar. So maybe it won't take you that full two weeks to do set project. But if you have it plotted, when stuff does happen, you have that ability to move things around and make sure you get done on time and not feel like you've procrastinated or you've gotten behind the ball. So just just kind of keeps me like balanced and in control of what's happening. And again, you know, I don't have a family. But I have a lot of hats. So I can imagine people that have other hats that are involved in the workforce, my personal life to have lots of things to juggle. So just kind of gives clarity and balance and then beauty because it's color coded. And it makes everyone happy. Jenni Lynn: I have been privy to some choreography charts. And I can say aesthetically, looking at them on the computer. I was like this. AJ: Yeah, I have this vision of Ashley as a middle schooler with like a Trapper Keeper. different color highlighters. And each subject is like perfectly written out in like a tab of its own. Ashley: That's kind of what life is like now. Jenni Lynn: I love it. I absolutely love it. As we're just talking, I'm writing things down like David Allen, prioritize, prep... AJ: We are going to put all that information in the show notes, all the names and resources that both Ashley and Jenni and I use. We'll include that in the show notes. So you can find them as well. One of them you mentioned, Amy, you both are following what she does, right? Ashley: Yes. AJ: What are some of the things Jenni that you've learned from what she's done? Jenni Lynn: I have to say the biggest one for me is the 20 things to do in the morning that have nothing to do with social media. And I love being able to do even like two things off the list makes my morning feel amazing before you start any sort of work related project. And I'm kind of realizing that I do almost like eight to 10 of them, which is like, amazing. And then the rest of the day feels like I really got a lot of time. This is amazing. I could finish a book in less than a week. That's crazy. So yeah, it's pretty incredible. Because as I sit here at my desk, talking to you guys, I have my Google Calendar, I have my things to do. Things are filed and I honestly don't think I'd ever be like this had I not really delve into Ashley's brain and psyche. Like when you talk about workshops, what do you do for this? And even when we had our first opportunity to work together, and I hope there's many more to come in Connecticut just recently, I was actually sitting in the back of the workshop listening intently to her light bulbs going off everywhere. Like this is what's really happening. Oh my gosh, I love this lecture. And honestly, it did not feel like work or anything. Ashley: But it's funny you say that because like this was the first year we really did get to work just you and I together. And I remember it was so much fun because a being someone who's a super structured instructor learning from you gave me the ability to come out of that structure. And teach more freestyle and realize it is okay to not know exactly every beat what's gonna happen next. But it also made it fun and intuitive for my classes and I love that we were able to feed off each other. And I know at first we were like, we're so polar opposite, but I really, I mean, I hope that you know, it blended well together and we work together and I, I came home and said to our boss, I was like, I want to work with Jenny every time like put me on an event with her as much as I can. Because not only do I learn so much that we just get along so well we work so well. It's just so much fun. I mean, I couldn't have asked for a better few. I got you twice this year, which was epic. So I'm reallygrateful for that. Jenni Lynn: Really epic. And I really appreciate that because I think as a freestyle instructor, you know, many of us might aspire to be on the beach and go with the choreography because it feels like that's what the industry calls for. But at the same time, obviously I'm doing something right people keep showing up to my classes. And for you to say like that allows you that freedom to try to do freestyle. I was just so happy because you stepped outside your boxer comfort zone and ended up liking it. And you you know, you said your students liked it too, which is just cool to see it go both ways, choreographed and not. AJ: Ashley, do you do you have anything else that you are particularly inspired by and hope to teach other people? Ashley: I mean, I teach a lot about music driven movement in my workshops, and just how music can inspire all things awesomeness. And then I also really like to talk about self care. I've done a few workshops like on like self myofascial release, and just good practices for fitness instructors to keep themselves successful when teaching on deck. Especially as y'all know, in aquatics we're doing crazy stuff on that concrete. So I actually have another workshop where we spend some more time on like teaching skills and just best practices for your body. But yeah, I'm just all about self care, music and feeling good. Jenni Lynn: Yeah, yes, you can definitely keep everybody in the pool on the beach is incredible and amazing to watch and be a part of when you're in the pool. Ashley, as we're, as we're rounding down here, what's what's one piece of advice that you would have for someone who I guess would either want to follow in your footsteps as a group or aquatic fitness instructor, or even just getting involved in some of the other things that you do? What's a piece of advice that you would offer to someone? Ashley: I definitely say like learn everything, get your hands on any content certification course, video, like anything out there that's relatable to the field that you want to be in, I feel that education brings confidence. And without that backbone behind you, it can really hinder how you present yourself. And when you are given the chance to make an opportunity to make that step in the right direction. And also find someone who's like a, it could be like a digital mentor or somebody that you may not know, but as in those footsteps and, and kind of watch them to see how they're killing it, who their connections are, what they're doing and just see how it's applicable to your end. And then just be ready to take any opportunity when it comes your way. If you have an education, you have that confidence, then you're going to be ready for that opportunity. And as long as you practice and prep, you're going to kill it. So be ready. Jenni Lynn: So can you tell our listeners where they can reach you and find more about what you're doing? Ashley: Sure. I mean, I have a website called Bagelfit.com like the food bagelfit.com. My email is Ashley@bagelfit.com. And my social media is also Ashley Bagel Bishop. So I know all that stuff will be linked, but that's pretty much where I hang out. I don't hang out in Facebook. Don't find me there. I'll never get back to you find me in my inbox. It's more likely I'll get around. AJ: Well, thank you so much for joining us, Ashley. This was such a great conversation. Ashley: Of course. Thank you for having me. Jenni Lynn: Bye, Ashley. Love ya.

Episode 3: Christopher LaCour Our guests this season have unknowingly exposed a common denominator. Most of their fitness careers began by pure happenstance. In one instance, an instructor didn't show up for a class. Another had one quit on the spot and couldn't find a sub in time. And one guest revealed he just walked into a gym off the street and offered to teach a step class, without ever having done so before in his life... All these instructors, by the way, have another thing in common. They're some of the most dynamic aqua fitness professionals in the industry right now. As Christopher LaCour shares with the Aquaholics Bootcamp, his journey to becoming an #aquaticfitness instructor began with a serious back injury requiring spinal surgery. "That was Jenni's opportunity to go, 'Get in here!'" Jenni, of course, being our show's host and Christopher's wife, and "here" meaning one of her many aqua classes. It wasn't long before consistent work in the pool brought his strength back. In fact, Christopher improved so well and so fast, Jenni Lynn found herself trying out new things just to keep him motivated and working hard. She reveals in the below episode, most of the creative and intense exercises she threw at Chris became the inspiration and basis for her S'WET™ program. Be sure to check out Christopher's Instructor Self-Care video for tips and tricks on how you can stay healthy and happy as an active instructor. Learn a series of stretches for before and after class to promote flexibility and prevent bodily injury as well as 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. Full Episode Transcript: Jenni Lynn: Joining us today is the first certified S'WET instructor Christopher LaCour. Chris has been an aquatic instructor and personal trainer for the last seven years, as well as a professional vocal coach and actor here in New York City. Welcome to the program, a real jack of all trades, Christopher LaCour. AJ: Yay. Welcome, Chris. Chris: Hi, guys, how you doing? Thanks for having me. AJ: Well, for purposes of full disclosure, you were named a real jack of all trades, and probably one of the biggest jacks for Christopher is also being Jenni Lynn's loving and amazing husband. Jenni Lynn: Aww...yeah. AJ: So Chris, you're in New York City, obviously with Jenni. How have you been keeping yourself active and healthy during this crazy lockdown and quarantine? Chris: Oh, boy, active and healthy? Well, having a routine is a big thing to make sure you have at times like this because you have to be doing something all the time or else boredom sets in and you find yourself on social media all the time. So you know, we do a little yoga every day, walking multiple times a day, we've been putting out videos online for people. So that's kept us active as well fitness wise. And other than that, it's been actually a lot of recovery time. We're active regularly, so much that this is actually a nice time to take advantage of not doing anything. Or taking it a little easier than we normally would. So that's been good. AJ: That's great. Yeah. Well, for people who don't know you or your story, can you tell us a little bit about how you got involved in aquatic fitness, and maybe your background in fitness training? Chris: Well, before water fitness, all I had done was play sports, at the high school level, a little bit college level, not really professional college, but during college. Fitness was kind of on the back burner. And after I had met Jenni, she had just recently gotten into water fitness. And at the time when we had met which was 15 years ago as a while ago, she introduced me to it originally I'd never took a class. And then I had a very serious back injury due to a snowboarding accident. And I had to have surgery six months after that on my spine. And I had atrophied so much that I couldn't go back into a gym and lift weights. It was just not happening. So that was Jenni's opportunity to go, "get in here. I've been telling you to get in the pool so get in." AJ: So before that point, you had never tried out one of her classes or she was still really new to teaching that herself? Chris: I don't even remember having too many conversations about even going. I think it was like, "Hey, you know if you have time, come check it out." And I'd be like, yeah, okay, right. I was kind of anti gym anyway. I'm not a gym person naturally. AJ: Gotcha. Jenni, do you remember the first time Chris got in the pool? Jenni Lynn: Oh, my gosh. Well, I think more than anything, I never pressured him because I was a little nervous to have him in class. You know, there was something a little easier about teaching to people who were just the gym regulars or people I didn't know,i meeting for the first time...But when it's people you know, I get more anxious about it, because there's more pressure to meet the expectations of what it's going to be. AJ: That's interesting. Well, you're kind of almost performing. Beyond, you know, your regular audience, now you have someone who's kind of extra special watching. Jenni Lynn: Yes, exactly. And I was excited that he had to get into the pool, not obviously excited about the injury, but very excited about him getting in water. And he was a really good student in the sense that he already had body control, and I think that comes from playing sports. But also, he didn't push himself too hard in the beginning, which you shouldn't especially coming from post injury or surgery. And after a while, I think he just got really strong in a short period of time. And from that point, that is really when S'WET started to be born, because I wanted to push him specifically harder in the water. So it became this, like, what can I do to make this the most extreme water bootcamp class ever? AJ: Yeah, for sure. So Chris, you injured your back, you got in class, how long after that did something click and you say, I don't want to just take this, I want to teach this? Chris: Well, it was a few things. So after taking Jenni's classes for such a while, I think a couple years, I had started to just get creative with the things she was doing. For myself in the water, and I would, I would just do these random moves, and she would kind of pick up on it and be like, that was cool. And we, you know, she would start to throw them into our classes. And she would come up with more ideas off of that. And so things just started growing naturally, as far as the intensity of the workout that was being done. And I think her students started to catch on. At the time, being an actor and a musician, I kind of had pockets of time in my day. Jenni had been running into an issue of finding substitutes at her gyms that could teach at the same intensity level for her students. They would get subs, and, you know, other people teach great, you know, there's no problem with their way. But some students expect subs to teach the way that their teacher teaches. And if that doesn't happen, they get a little upset, especially in New York, they like things a very certain way. So that kept happening. And Jenni said, you know, you've been taking this for so long, and you're already a teacher, you know, you teach voice. You went to school for that. So why don't you think about doing fitness and just getting certified and then you can just jump into the gyms and you know, be my sub? And I was like, that makes sense, like, there's no reason for me not to do that. We'll make some money. I get free gym membership. You know? And so that's what I did. I really took my time doing my NASM and my ACE certifications. I didn't rush it. And once I received them, I also got my AEA certification around the same time. I kind of did everything within I'd say a two year span. Slowly, just one after the other. I started going down to IAFC with Jenni Lynn down in Tampa. And through all of that, it just became what it is...I started teaching more after and I would say people would be like, you should offer you own class too. And so I started teaching classes. And yeah, it's bloom from there. AJ: You know, I'm glad that you found it to be as rewarding as Jenni does, and I think many other instructors do. Chris: Oh, it's incredible. I mean, first of all, I'd never stayed with any sort of workout ever in my life for more than a couple of weeks. I hate working out, like I said, I hate gyms. So getting into a pool, I was like, okay, like, I can swim, but pools ain't my jam, but I'm gonna do it anyway. And I fell in love with it so quick, just because of how it made my body feel. And so when the opportunity came to teach, I was like I love doing this, like other people are gonna love doing this too. And no guys are doing this, which is ridiculous to me. So yeah, let me jump in here and help Jenni, help our business and, you know, help other people who should know about this. Because this is kind of an unspoken fitness thing that's going on. Jenni Lynn: Yeah, for sure. How would you say teaching aquatic fitness has changed your life now that you're a teacher for several years? Chris: You know, it's very interesting being a performer, an actor and musician and also a teacher. Teaching aquatics, there's so many similarities that are involved. One you're on deck, which is very similar to being on a stage. You have an audience staring at you. And literally everything you do, they are at your whim, there at your fingertips. You go left, they go left, you know? It's like you take them on your journey with you as a performer. That's your job. So to translate it onto a deck, it's not the exact same thing, but there are definitely similarities. You know, you have to know how to control a group of people. You have to know what your plan is going in. And so I just really took to it much easier than I had assumed I would coming from a teaching background and also creative background that has taught me how to think on my feet, which is very much a style that you Jenni teach, you know? A compartmentalized style that allows you to be creative within it, right? And so I took to that so easily. And the more I did it, the more it started to make sense to me, like, Oh, this is why this is so fun. For me, this is why I like this so much. You know, I like interacting with people, I like doing something for people and seeing that they're getting something from it. As a performer, that's why we perform, you know? Yeah, we're a little egotistical, but the whole point is to influence people and their lives. So if I can do that, not only as a creative artist, you know, I can now do it also as a person who can help their physical life as well, not just their emotional life. So it's great for me, I love it. Jenni Lynn: Absolutely. I know, you've heard me talk about it. Over the years, the misconceptions of aquatic fitness that we've been touching on, especially trying to get either the younger population, the more able bodied or men into the pool...How would you say that you are now working to change that misconception from being an instructor yourself now? Chris: So the way that I'm able to teach on deck is kind of very physical. I yell. I'm a voice coach, I can use my voice very effectively. So it sounds like I'm a football coach yelling at people when I'm telling them what to do in a pool, which for someone younger, like they're be like, Whoa, this guy's doing this? Okay, there must be something to this. I think it is what you are bringing to the stage. Just like any performer, you know? And that's not to say because you don't teach a hardcore, intense fitness style that you're not going to bring men in. It's not that at all. Your personality has a lot to do with it, too. You know, like, if you know, and you really believe in the thing that you are doing, and the thing that you are trying to teach people to help better their life and you truly believe in it, the knowledge of it, and you know what it does for people, when someone asks you about it, that information is going to come out in spades, or it should. And people can either take it, or leave it. But either way, like, it's not your job to convince every guy that walks in the door looks at your class, like getting the you know, get in a pool. There are plenty of men that come downstairs, look at me, look at what I'm doing, smirk, and I just look at them like, alright, later, you know? You can't let it affect you because everybody has an audience, and your audience will find you. You just have to know what you're bringing to the table, and just keep doing it. AJ: First of all, in New York City, your classes typically in some gyms, the men outnumber the women two to one. Like your students, you have more male students in your classes than female students. So if you could, Chris, if you could give a piece of advice to someone, a male or someone of a younger age or someone who has never tried aquatic fitness that ever, besides getting them into the pool to try it, what would you say? What are they missing out on? Chris: The one thing I constantly tell people, I say, this is the most deceptive workout you will ever take. And just know that the more you stick with this, the more it is going to help you long term, longer than any other workout you're going to really be able to do. But that's my take. I've never done a workout that has benefited me so greatly for everything else that I do and doesn't negatively affect me in any way. AJ: Yeah. Well, you mentioned that when you're up on deck, just like on stage, you get to kind of fulfill that performer itch that you have naturally. You're an actor, and you're singer. And you also you offer voice lessons, right? Chris: So yeah, I've been a vocal coach for many, many years. Very, kind of quietly. I've had a bunch of students. I don't advertise. It's kind of by word of mouth. I have some well known actors that I've worked with, some Broadway people, young children, and there's also a new kind of group of people that have been having issues lately which are the fitness trainers. AJ: Well, yeah. Because you're on deck and you're screaming because everything is already amplified. Chris: Your voice has to match your enthusiasm is the best way to say it. And to constantly keep that up for half hour to an hour depending on the length of your class. Whether land setting or aquatic setting, it takes a toll on your voice and your body language. AJ: Chris, I understand you did a vocal care video recently, speaking of fitness instructors, that streamed on Fitmotivation. So why don't you tell us a little bit about why you think instructor self-care is so important? Chris: When I originally got into teaching in the pools, I had never been really accustomed to the acoustics and a pool area, and just what happens in there with your voice and how it gets lost. And, you know, the waters making noise, the hot tubs are making noise, people are talking over in the corner...There's so much happening, that if you are not vocally prepared strength wise to deal with that, however many times a week you have to do that, very quickly, you will notice that you are going to develop vocal issues. Your voice is going to tire out, you're going to lose your voice by the end of the day. And so when I started teaching, I was running into this issue, I knew immediately I had to do something about it. So I myself also have a vocal coach. And I would speak to her, we worked through it. And I would say it took me a good two years to get to a point where I felt like I could, you know, teach the number of classes I was teaching and not feel like I was on the verge of injuring my voice. But it took constant work and practice and daily vocalizations, relaxation techniques, all these things that I do for my vocal students, it's the same, it's just voice work. The voice is a muscle, it should be treated the same as any other part of your body. But since it's internal people can't see it. And so they don't think of it that way. In doing these classes, I have learned much more about vocal technique ironically. So again, it's like a full circle thing. You know, I use the fitness stuff for my vocal stuff, for my acting stuff, for everything. And I feel like everything should be that way in life. But I guess I'm just lucky enough to have found that. So I thank my lovely wife for that opportunity. Jenni Lynn: It's been my pleasure. AJ: Nice. Scoring some points on a podcast. Chris: Right? Yeah, I gotta get them when you can. Jenni Lynn: So in addition to all these instructor self-care tips, what's an example that you do to take care of yourself on a daily basis? Chris: Vocally, it is all about being in a relaxed state. So what I'll do in the mornings, before I have to go teach, I'll do these these little things called lip-brrs. Just, you know, burrow your lips together, babies do it all the time. But you do that up and down your vocal register. I'll just literally do those over and over. If you did those in a shower, for five minutes, by the time you got out, you will be warmed up, guaranteed 100%, much more than you would if you weren't doing anything. So that's an easy one for everyone out there. Outside of that, stretching every day, if it's not yoga, it is stretching on the floor with a belt. I have to do something with my hips as a teacher, and demonstrating my pelvis and hips are a mess all the time. And just trying to work out as much as I can when I have time and strengthening my glutes and my legs to you know, keep them strong and not feel like I'm getting old before I should. AJ: That's a great one. Now are those some of the examples that we can find in the instructor self-care video that you did? Chris: Yeah, that is one of the examples in the instructor self-care. AJ: That's great. So for people who are interested, you can go to JenniLynnFitness.com/shop and find the video there. It's a among a few others that you've done. You've done Dude Moves and several other videos. Chris: Oh, yeah. Oh, yeah. There's a few videos out there with my face on it. AJ: Excellent. Well, as we're wrapping up here, I know that Jenni knows where to find you at all times, Chris, but for our listeners, where where can they reach you? And find out more about what you're doing? And if they're interested in vocal lessons or any of your other things that you teach, where can people find you? Chris: Yeah, well, they can reach me at my email, LaCour7@gmail.com. If anyone's interested in vocal coaching, things like that. Yeah, that's the best way to reach me. I also have a website, my acting website, you can go search that out yourselves if you want.s AJ: I will say it's a beautiful website. Chris: It is actually a beautiful website. It was done by this amazing gentleman named AJ Meyers. AJ: Was it was Made by Meyers? Chris: It was Made by Meyers. AJ: All right, well, if you want to see Chris and all of his glory as an actor and his reel, be sure to go to Chris-LaCour.com. Chris: Or you want to put me in your movie or television show...That's where you want to go. And then on Instagram, I am LaCourNYC. AJ: We'll make sure to link everything in our show notes and any of the topics that we've discussed. Of course, we'll we'll be sure to provide those as well. But thanks so much for joining us, Chris. This was a really great interview. Chris: Hey, thanks for having me, you guys. It was a blast, Jenni. Jenni Lynn: So happy to have you. Chris: Yeah, it was great talking to you too. AJ, it's great talking to you. Jenni, I will see you in a minute. AJ: All right, awesome.

Earlier this year, Jenni Lynn's SURF & S’WET™ class was featured on New York City's PIX11 Morning News! Are You On Board? by Jenni Lynn Patterson LaCour One of the biggest challenges I’ve encountered over a decade of teaching aquatic fitness is getting devoted land exercise participants to consider jumping into one of my water-based classes. Most "land goers" are very loyal, just like our aquatic fitness enthusiasts. However, they will make numerous excuses as to why the water just isn’t for them, or isn’t as effective as “weight bearing”, or they don’t want to carry around a wet swimsuit, or in my opinion, they just don’t want to get their hair wet! Whatever their reason, convincing them otherwise has proven difficult. Until…I created Surf & S’WET™. Thankfully, I was presented with the opportunity to teach on floating mats at one of the facilities where I work. This was beyond exciting because I had patiently waited for about a year for a slot to open. I had taught small group training with the boards for additional member fees, but this opportunity was a permanent class that members could register for on a weekly basis and make continuous progress. Finally, the chance to promote an aquatic fitness class that would incorporate weight bearing exercises, balance and core stability work, all on top of and in the water. Most aquatic instructors can attest that there are many misconceptions about the benefits of aquatic fitness demonstrated by the demographics we have filling up most of our classes. Though the industry has been making waves and starting to create awareness, through growing interest within gyms and online content, there’s still a big factor keeping all types of participants from showing up to our pools. I believe this is because they cannot see what we’re doing! To an untrained eye looking through the pool windows at an aquatic fitness class, you see some waves and bobbing heads at the surface of the water. Visually this cannot be that appealing to those who have absolutely no idea what is actually taking place below the surface. Now, using the floating boards, onlookers will be able to visually take in what a water class looks like. Most previous participants had done yoga and Pilates-based classes on the boards, but everything stayed on the board (unless they lost balance and fell in). The participants were so adamant about not getting wet, they were willing to risk their safety to jump from the pool deck onto the board. Of course, I did not allow this to happen, but several would attempt just to prevent getting wet. I have to be honest, I am sneaky with my class. I start in the water – not on top of the board – with high knee jogs and pumping arms. Just like a traditional aquatic fitness class, we warm up, short levers and all, while going through base moves (jumping jacks, cross-country skis, tucks, kicks and hops) while in the water between the boards. Once I can tell their muscles are prepared and breathing rates increased, we use the board itself as a piece of equipment. (I know some pools perform the floating board classes in deep water, so this could all be done with a flotation belt incorporating deep-water based moves). Similar to when pulling out of the pool, plant the hands on the floating mat and use the legs and arms to push up and onto the board. I like to call these pull ups. From here, participants lie prone on the board with legs in the water for a 30-second flutter kick sprint. After the legs are burning, it is time to stand up. Oh yeah, the best part ... balance! Now it becomes mind over matter. We know we are in water, which is softer than land, but the idea of “falling” is still intimidating. When trying to stand up, or even just kneel, on the board, our sense of balance is thrown completely off, and our legs begin to shake uncontrollably. This is where your teaching skills have to kick in; cue participants to breathe, focus their eyes on a non-moving object, and relax. Yes, easier said than done. Once we’re all up, it is time to move again. So, we rock the boards side-to side, creating some serious waves in the pool. After 30 seconds of waves, we continue with burpees, one-minute planks (forearms or extended), bridges, push ups and core teasers. This series of moves takes about 15 minutes and then it is back in the water for more plyometric work using floatation and drag equipment. Plus, we still incorporate the board for kicking and pull ups. Ultimately my goal is to get every participant to experience an intense workout both on top of the water and in the water. These boards provide that opportunity for the "land goers" I was attracting to Surf & S’WET™. Soon I had several men and women asking me what other classes I taught at the gym, and of course my response was always, “Please come join the aquatic fitness classes I offer several times a week here!” So, they did. In a matter of a month of teaching Surf & S’WET™, my aquatic fitness classes doubled, and Monday night’s class tripled. I was thrilled! An added bonus: since I had started the floating board classes in the water covering base moves and getting the newcomers familiar with the exercises, they were experienced in most of the moves we were doing in our more traditional aquatic classes. This increased their confidence and kept them coming back for more! 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 Oct/Nov 2020 Issue of AKWA Magazine.

Episode 4: Katy Coffey Before you title for your next water class, Katy Coffey suggests you spend some serious time considering the power behind the word choices you're about to make... ...and in particular, if you're trying to combat the stigmas associated with aquatic workouts -- you know, that it's just a bunch of socializing "Nanna's with Noodles" -- you should probably try to avoid the word "aerobics" altogether! And we couldn't agree more! Katy is the Senior Director of Aquatics for the YMCA of Greater Boston, and has been working in aquatics as an instructor for over twenty years. She joined us for an in-depth conversation about what she believes is the most important way to create change in the aquatic exercise industry: stop calling it generic "aerobics" and start referring to what it really is -- a form of "FITNESS." "When it comes to aquatics, I really feel passionate that 'fitness' is where we start to bridge the gap the health and wellness industry is missing," Katy explained. "There is power in the title of what you call your class. If you're calling it generic aquacise or aqua aerobics, I want to challenge [you] to say, what's the purpose of this particular class? Is it muscle or cardio conditioning? Is it full body fitness? Tell me what I should be expecting, and then start to think about what's the point of the class." As you'll hear in the below episode, Katy is working hard to affect change across the aquatic fitness industry as a whole, from the facility and management side to brand new formats that will challenge the status-quo of water workouts. Katy is also a strong proponent for aquatic instructors looking to attract new students to their pools. She does this herself by changing the dynamics in their classes. Here are Katy's "Two Rules" for how she starts off every class, preparing her students for what's to come. "I let the ladies know every single time: My two rules are 'Your Feet Always Need To Be Moving Faster Than Your Mouths' and 'If You Don't Want Your Hair Wet, Don't Come To The Pool,'" she shared. "It usually ruffles some feathers, but it sets the role of what my day will look like with them." And as she reveals, more and more of her students are wearing their WET HAIR as a badge of honor! Up next for Katy is the launch of a brand new aquatic fitness course she pitched and developed with partners Aqua Body Strong™ called ABS Aqua Combat! "It's a pre-choreographed mixed martial arts HIIT training class," Katy revealed, blending high intensity aquatic fitness moves with rounds of butt-kicking combat exercises, built specifically around one of our own favorite pieces of equipment, Aqquatix Combat Gloves. "It's super fun, and it's so empowering." Don't have a pair of combat gloves yet? No worries! "What's unique about the program is we created the format around the aquatics gloves but we also understand that gyms are not spending money on things," Katy said. "So we were able to develop it so you can also use just your mits or no equipment at all...using inertia in the water and the velocity of how you're moving." The gloves, of course, will make it much more challenging! The ABS Aqua Combat program will be launching soon, starting with an online training portal so keep your eyes open for that! In the meantime, you can connect with Katy online using the below contact info! Connect with Katy online: Email: Aquafitkate@gmail.com Website: Aquafitkate.com Social Media Handles: @aquafitkate Full Episode Transcript: Jenni Lynn: Joining us today is Katy Coffey. She's the Senior Director of Aquatics for the YMCA of Greater Boston and has been working in the aquatic fitness industry for over 20 years. In addition to being a master trainer and format expert with Aqua Body Strong, Katy is a lifeguard instructor trainer for both the American Red Cross as well as the YUSA and a faculty member for YSL. All that and she's one of our favorite people to follow on social media. So without further ado, Katy, welcome to the program. Katy: Thanks, guys. I'm so glad to be here. Thank you so much for inviting me. Jenni Lynn: So happy you accepted. AJ: Yes, thank you, Katy. Where are you actually calling in from? Unknown Speaker So I am north of Boston in a great little quaint town called Beverly, Massachusetts. But it's just about 30 minutes post-COVID drive from Boston. The traffic has been wonderful since the COVID pandemic. AJ: Oh man. I can imagine. Katy: It was about an hour and a half drive before that. AJ: Wow. So, obviously this pandemic has affected people in different ways. How have you been affected? Katy: In many ways, I feel like our world has been flipped upside down. And then in many ways, I feel like it's definitely improved. Obviously, everything had to shut down. So in my job as the Senior Director of Aquatics, I work with the 13 branches in our association and we have about 27 bodies of water. Jenni Lynn: Wow. Katy: Now all of them got shut down, right? That was inevitable. And our entire organization started flipping into how do we stream, and health and wellness in the digital world. For me though, I'm a fish, my pools got shut down and I was less chlorinated than normally. So personally, I was doing a lot of teaching on the side out of my normal full time job. And so unfortunately, I have not been able to see my dedicated group of ladies. They call themselves the Aqua Divas, and I miss them very, very dearly. But in addition, I also do some health and wellness coaching online. That increased dramatically because everybody was desperate for something. And so being able to help a whole bunch of people from around the country working with digital fitness has increased, so it's been an interesting few months, let's put it that way. Jenni Lynn: Yes, you are pivoting well. Katy: Yes, we're trying, we're trying to make do. Jenni Lynn: I can definitely tell that you're a fish because seeing your social media, pictures of you and your full wetsuit in the lake - was it a lake or the ocean? Katy: So I live a block from the ocean, the Atlantic Ocean. Jenni Lynn: I mean, that is a true Mermaid. I mean, one hundred percent. I really love those posts. But on that note, being that you are a fish, and I'm sure you've been swimming most of your life, but what is your background? How did you actually find yourself becoming involved with aquatic fitness? Katy: So I started my aquatic industry about 20-something years ago, and doing the lifeguarding, the swim lessons, the aquatic manager, the head lifeguard. I started my career with the Y about 13 years ago, full time. And it started as just being a Program Director. And I'm the type of person who, I don't like not being able to sub if my staff suddenly can't show up, because that ends up being more stressful trying to find somebody to cover. Jenni Lynn: Oh, yes! Katy: So one of the things that I kind of prided myself on is whatever I was in charge of, I was going to figure out how I could teach it. And so when the aquatics department really fell under me, because I had the experience in lifeguarding and teaching, there was this wonderful thing called "aqua aerobics" in the corner. And I was like, "I have no idea what to do with that group," because you could only find one instructor who could actually do it. Jenni Lynn: Wow. Katy: And she ended up being my mentor, the instructor. Her name was Marley. She was a trainer for the United States Water Fitness Association. So she said, "Well, why don't I train you?" And I was like, "I don't know if I can do this". And I did it. And I loved it, because they were such a rewarding group of people. And then along the way, my career continued to grow, and the aquatics ended up being the main focus of what we did. There was the opportunity, and I took over a pool. And they had two teachers, and it was the same routine every single day. And all of the ladies hated it, but they liked the instructor because she showed up religiously for 20 years. Jenni Lynn: Hmm. Katy: And what started from that was me starting to have a conversation that said, "You know, I think we can be more than just our standard aerobics. Why don't we start to really trend towards fitness?" And the instructor didn't like it, and she quit on the spot and I was like, "Oh no..." Suddenly I was teaching five days a week, two to two hours each day. And I had never like fully taught besides just the occasional stubbing and I faked it till we made it! I had a land Zumba class training. And I had my water fitness and I was like, "I can make something work." And the ladies loved it, and we just laughed, and I failed often, and it was great. When I asked questions and I sent out polls to the ladies, they were so honest, but they were honest because they knew they were being listened to for the first time. And we went from having 15 people to 50 people in probably a period of six months. Really stepping up the way we do it, and then I loved it. It was like, "I want to do this for the rest of my life." This is the most rewarding part of my job - the clients. I love them. So that is really what launched me into water. "Fitness" is where I believe we as the health and fitness industry really needs to be focusing on. AJ: Yeah. You know, you and Jenni have a very similar story in how you were both thrown into the water, no pun intended. But you also, in addition to that, you share a strong desire to change the stigma that's associated with aquatic fitness. In fact, you're using certain and very specific words. What started off as perhaps an "aerobics" class has now become a water "fitness" class. Why don't you talk a little bit about that and why you think it's needed so much? Katy: So one of the things that I was trained originally on is to understanding that there's power in the title of what you call your class. And as I really started to dive into that, you know, when you call it a general "aerobics" class, what is the very first thing you think of? And it's usually, Nana's with noodles having a good time, socializing some, and by that I mean a lot, but sort of moving. Jenni Lynn: Yeah. Katy: And I brought this to a group of operations directors and I challenged them. So I said, "Let me ask you a question. If I asked you to think of the word 'aerobics,' what do you think of?" And they go, "Oh, 1980's Richard Simmon, step aerobics, spandex, all of these things..." I said, "Great. Now if I tell you the word 'HIIT' or 'Tabata,' what do you think? And they were like, "Oh, well, you think of fitness and health and many different levels." And they started going into it. And then they stopped. And I said, "Now tell me what you think of when you hear 'aqua aerobics'?" And they all went right back to, "Nana's with Noodles, and people talking, and the meanest members in our group. And the ones who complain the most, and I said, "Exactly, because they know they're the most underserved. Jenni Lynn: Yep. Katy: And so I really feel passionate that when we get into water fitness, "fitness" is where we start to bridge that gap and what the health and wellness industry is missing. Jenni Lynn: Mm hmm. Absolutely. So well said. I mean, this is part of the reason that I think I was so drawn to you when we first worked together. Oh my gosh, how long ago was that? Two years ago? Katy: Maybe two or three? Jenni Lynn: Something like that. I just remember you were so enthusiastic and so passionate, and I could tell because I am kind of OCD in the sense that I pay attention to people's words. But the way you talked about things and the words that you chose to use was so distinct and selective that I was like, "She feels the way I feel!" And then we definitely kept in contact and you're more heavily involved with the AEA and you are doing all these things... But you really got behind what I feel about my S'WET™ program and making sure that people understand that, yes, there's a place for every single person in the aquatic industry. There's a place for all of it, and we need different types of classes for every single type of population we serve. But this is a format that's been so unappreciated for so many years, that until we're seen more in the social media light and represented in a way that's like this is a format that deserves equal opportunity, so to speak. You know, as I've said to many, many, many people, because I get frustrated with some of the managers who aren't backing the aquatic programming, I tell them all the time, "You would never let someone go into a yoga class more than halfway through and just keep talking on their cell phone, throw out their mat and chug some water," you know? It wouldn't happen. And so within the water industry, you have to give that, you know, equal-- AJ: --respect. Jenni Lynn: Yeah, it's a respect thing. AJ: Yep. Absolutely. And you know, Jenni has clients ranging from early 20s to late 90s. And just because there's an age difference doesn't mean necessarily that you can't provide an equally intense and full bodied workout, and you need to be able to offer both. Katy: Yep. AJ: And so as we were talking about branding, and what words to use and how to present yourself, it's so important that people who come from aquatic fitness accept and understand that there is that stigma and then work against it, actively work against it. Katy: Absolutely. And I think that just simple things, like changing what you call it. If you're calling generic "aquasize" or "aqua aerobics," I want to challenge you to say, well, "What's the purpose of this particular class? Is it muscle conditioning? Is it full body fitness? Is it cardio conditioning?" Tell me what you should be expecting. And then start to think about the point of the class, and that starts really getting managers to think about it with a little bit different of a lens. Jenni Lynn: I love it. I'm so happy you're in the position you're in. So happy. You mentioned that you have two rules for how water instructors can change the dynamics in their classes. I'm very interested about this. What are they? Katy: So I have two rules and I let the ladies know every single time. My two rules are (1) Your feet always need to be moving faster than your mouth. And (2) if you don't want your hair wet, don't come to the pool. And that usually ruffle some feathers, but it kind of sets the role of what my day is going to look like with them. And I would say 70% still keep their hair dry. I'm actually pretty impressed with their ability to keep their hair dry... Jenni Lynn: Right?! Katy: But more and more our clients throughout each week are starting to wear their wet hair with a badge of honor, and I like-- especially when they figure out that they can tread or they figure out they can go under, come up, gasp for breath and keep going. Yep, that's a big win for me. Jenni Lynn: "Your feet have to move faster than your mouth"...Man that's gonna go over so well in my arthritis class. I can't even wait. That's probably a class not to do it. AJ: Yeah. Jenni always used to say, you know, if you're talking, you're not breathing. And good luck with that. You know? When you're getting a high intensity interval workout and you're doing this, you need to breathe and if you're able to talk then you're not working hard enough. Jenni Lynn: Oh, gosh, no, absolutely. No, no, no. The only words that you should be able to mutter are things like-- Katy: --I need water! Jenni Lynn: Yes! Now you're a strong advocate for better collaboration between gym owners and instructors. Which is amazing, in particular getting support. Can you expand on that a little more? Katy: Sure. I think that one of the things that I have found, regardless if it's land fitness or water is sometimes the instructor is an advocate for themselves and their students, but not understanding the nature of the facility. And I think that there's a fine line between that, and what I have learned over the years because water fitness in the aqua world is often so poorly understood, that sometimes it can be a very "Us versus "Them" scenario. And I mentioned it before that often, your stereotypical clientele are very angry. But they're angry because they know that they're under utilized. And they're under-served. Jenni Lynn: Yeah. Katy: And so trying to help understand that, as an instructor, you work for that facility, but you also work with that facility. And working with the facility to help create change, and not necessarily being like, "Oh, I'm going to sick all of them and I'm going to make all of them angry and then send them to the manager..." Because that drives the manager insane. Yes, being the manager, I've been there before. And often, it's a vicious game of telephone where one person said this, one said this, and then all of a sudden, you're emptying the pool and turn it into a parking lot. And what I found is because I do work in fitness centers, that is not my full time job. I try exceptionally hard to try to bring the manager on board with me and help introduce the manager to our students, and then speak to them. "Have you thought about this?" And not being the villain and being on the other side. And I find that more change can happen that way, you have to be a little more patient. And it's definitely not an instant you get what you want immediately if you throw a hissy fit. Jenni Lynn: True. Katy: But change can happen, and change can happen with the numbers behind your classes, the support from you, from your members. But you speaking to the members and helping them also understand the greater needs of the whole building, sometimes they forget that. So working together as a team is going to be the best way to create change in your facility. Jenni Lynn: And it's really important too, coming from someone like yourself who has been on both sides. You know, you can really take a really deep look into it and give very sound advice and I really appreciate you talking about that, because it's a huge topic for so many instructors. Katy: And I think there's a time and a place for everything. There have been times when I will down right put my foot down. And this is for either my safety or my student safety. For example, we had some new management at one of the facilities I worked at. And really quickly there was some big change. And they thought it was an exceptionally valid point to just take a lane away from us when we had already been using six out of our eight lanes, and then throw some three year old preschoolers in for swim lessons who were super excited. So loud music and everybody being crammed in next to three year olds screaming isn't a great fix, right? Jenni Lynn: No. Katy: And so there's definitely a time and place that you have to be like, "Look, by pushing that class back by 15 minutes,. we can serve more members this way." So I kind of have to bring it to them, make them think about the financial gains on serving both sides of the community. Right? And then...and then if they don't listen, then maybe you can sick your students on them! Jenni Lynn: But it's true with with managers and things like that you really have to give it to them in dollar signs because that's the only way they're gonna be like, "Oh, okay." So yeah, it makes sense. You have to be strategic. So on a lighter note being that you are a very versatile instructor, and that's unbelievably amazing and I love, what would be your favorite format to teach and also what would be your favorite class to take for yourself? Oh, that's a tough one. So my biggest crowds come to my Aqua Zumba classes. And I have a lot of fun with that because you can just ham it up and perform and have a great time. That being said, I love teaching Tabata because -- and don't tell anybody this (as I say it on a live broadcast) -- sometimes I can make it up on the spot. Oh girl, I'm the Queen of Freestyle, pulling it out of my swimsuit that day. Katy: So for me, Zumba takes a little bit of effort beforehand because you need to just know your choreography and your music, where Tabata, if I can just put a Tabata based soundtrack on, I can be like, "You know what we're just going to do Tabata today." We don't need any equipment. I can destroy them. I got enough stuff in my back pocket. Jenni Lynn: Exactly. I mean, that's the beauty of Tabata, because it's just hitting it all out and it doesn't even matter what move you're doing. It's intense. Katy: My classes also know that if I ate really unhealthy the week before that they were gonna pay for it. And classes are going to be exceptionally difficult. So whenever I come back from vacation, they're like, "How many cookies did you have?" And I'm like, "They'll find out in just a few minutes...." AJ: Post-Thanksgiving workouts are the worst for students of Jenni's. Jenni Lynn: Absolutely. So in that case, I guess what would be your favorite type of class to take for yourself? Katy: Alright, so ready, here comes some brown nosing around here. I actually love classes like the way that you've done it. I like the classes where I am going to learn. I love strength training, whether you're using different formats of materials. And just, I want to come out huffing and puffing, and being like I don't know what just happened to me. Jenni Lynn: You are such a hard worker, I have to say. I've had you in my class. Well, I loved when you and your friends came to my class here in New York. That was absolutely amazing. And I will completely confess that I was nervous. Normally, I mean, we all get the pre jitters class thing, you know, when you're standing up there and that sort of thing. You're trying to remember your material. But knowing all of you girls were gonna be there and you know, you have these expectations. I was like, "Oh, I gotta perform here." And of course, the day they show up is like a packed class. It was...it was fun. Katy: It just made it more fun that way. Jenni Lynn: Absolutely. I mean, but you worked your butt off, your whole face was red, your arms were read, everything was working. It was amazing to watch. Katy: Oh, I loved it. It was so fun. We had a girls weekend and the rule was everyone got to choose one thing that they had to do, that the whole group had to say yes to. And so, you know, we're doing the Empire State Building. We're doing this...and I'm like, "We're gonna go to the pool!" I was that friend that made them bring their bathing suits and go get their butt handed to them in a water workout. It was awesome. Jenni Lynn: On a Saturday morning, which I freakin love. You're like, this is my activity. Let's go. Katy: We had a great time. AJ: Makes me miss the pool so much. Katy: I know. So close. Jenni Lynn: We're so close. We're getting there. AJ: Okay, let me ask you. Speaking of a butt kicking format, you use some equipment. Jenni, I know that you use them in some of your classes, the Aqquatix Combat Gloves, which we absolutely love. And you have that as part of ABS Aqua combat? Katy: Yes. So I'm super excited to announce that coming in, I hope in the next month, we're just waiting on getting finalized. We are launching a brand new aquatic format called ABS combat. And it was something that I pitched to the company. And so all of those pictures of me investing in a wetsuit in 41 degree water was because I needed to test it, and I didn't have a pool to my use. And I am so excited. We did our live taping last week. Jenni Lynn: Oh, wow. Katy: And what we're excited about is that the ABS combat format, it's a pre-choreographed martial arts HIIT training class. And so what it does is it takes rounds -- we've created a 12 round series that lasts about 52-ish minutes. And what you're doing is you're blending high intensity aqua fitness with many mixed martial arts formats in between. And it's super fun and it's so empowering, and you feel like you want to just kick everybody's butt at the end of it because you're so amped up. I'm really excited to see how it's gonna come out and it's coming soon, so... AJ: I'm very excited about it. Wow. Jenni Lynn: Oh my gosh. It doesn't look like I'm gonna be in a pool anytime soon so I might just have to come up there to get my butt kicked. Katy: You should! We're going to be launching the online portal first because we understand that most people can't get into a live training anytime soon. But what's unique about it is we created the format around the aquatics gloves. But we also understand that gyms aren't spending money on things and so we were able to develop it that you can also use your mitts or no hands at all in the interim, and knowing that every instructor will get a better benefit out of it using the gloves. But in the meantime, working with their students, they can just use, you know, the inertia in the water and the velocity of how you're moving. Jenni Lynn: Right. AJ: I love that. Jenni Lynn: Oh my gosh, this is...I am so pumped. Those gloves are amazing so I can't wait to see what this is all about. So yeah, it kind actually goes into my next question which is, you know, what does the future of aquatic fitness look like for you? And you know, where are you taking it to next? Katy: Well, there's a lot of things. So I partner with Aqua Body Strong. So I'm a master trainer for their Stand Up fitness. They're launching their trampoline soon, which is super exciting. But I also have the pleasure right now of interning with AEA, and so I'm hoping that I can continue that process with them. I was very sad that we didn't get to go to Daytona this year. But maybe next year. Jenni Lynn: Yeah. Katy: My hope is, and where I would love to be if given the perfect world in front of me, is being able to help create change in the water fitness industry, and really helping fitness centers understanding that this is the most underutilized part of their building. And how many more members they can serve by really helping us change that stigma of water fitness. And so that's where I would love to be at this point. COVID has changed things a little bit, and it'll be interesting to see what happens when the pools do open. And then in addition, my hope is I'm kind of working on my own brand right now. And still playing around with some things but doing more of a strength training and HIIT format. So we'll see, we'll see. Hopefully, that can come into fruition at some point in my life. AJ: I love that. Jenni Lynn: You are such a hard worker, you're gonna make that happen. Katy: We'll see how Iit goes. Jenni Lynn: Yeah, I can't wait for Katy to be a S'WET™ instructor because it's gonna be pure dominance. It's gonna be amazing. Katy: Whenever I can come back, I'm in. Sign me up, girl. Jenni Lynn: I cannot wait. AJ: So Katy, thank you so much for joining us. We're gonna post places where people can reach you, but can you tell our listeners where they can find out more about what you're doing? Perhaps the ABS Aqua Combat class and to follow your journey? Katy: Sure. My social media is AquafitKate, and it's KATE at the end. My website's currently under construction. So at some point, it'll be back up and it is aquafitkate.com. If you're looking for more details about the combat format that will be coming out, Aqua Body Strong is the company that oversees most of that, so that you can go ahead and take a look there and follow me on social media. I love to update and just have lots of fun on there because I think we need a lot more silver lining in this world. Let's put it that way. Jenni Lynn: Absolutely. This has been amazing. Thank you so much. And I definitely am looking forward to being in your pool soon. Katy: You should come and hopefully we'll get the pools open soon. AJ: Yay! Katy: Yay! Jenni Lynn: I have a feeling you're gonna be before me. So that's why I'm coming up more. Katy: Come on up. AJ: I love it. Well, thank you so much, Katy. We appreciate it. Katy: Absolutely. Thanks for bringing me on. It's been an honor.

Episode 10: DeJuan Lewis After trying out a S'WET class for himself, skeptical he would break a sweat let alone love the workout, NYC based fitness instructor DeJuan Lewis went on to become AEA certified, and started teaching his own aquatic fitness classes shortly after. "Being a student and being a teacher are two very different things. But I will say that I do feel as though being a student first for as long as I was has helped me tremendously as a teacher," DeJuan told us. "I struggled for a long time in that water...And I had a lot to persevere, a lot to overcome. I do feel as though it gave me a level of empathy with students that would come in at a similar place." As you'll hear in the below episode, DeJuan credits his experiences as an actor, musician, and behavioral coach to strengthening his skills as an instructor. Full Episode Transcript: Jenni Lynn: Joining us today is DeJuan Lewis. After trying out a class for himself skeptical he would break a sweat let alone love the workout. DeJuan became certified and started teaching Aqua fitness shortly after DeJuan credits his experiences as an actor, musician and behavioral coach just strengthening his skills as an instructor from the upper west side of NYC DeJuan. Welcome to alcoholics bootcamp. DeJuan: Thank you, Jenni. Thanks for having me. AJ: Hey, DeJuan. How are you doing? DeJuan: Hey, I'm good. AJ, how are you, buddy? AJ: I am doing well. Jenni Lynn: Yes, we're all here. Finally. We made this one happen. AJ: So DeJuan, where are you actually calling from? DeJuan: I'm calling from New York City. I am remote. In my apartment. (laughing) Jenni: (laughing) Like everyone. DeJuan: Like all of us at this during this crazy time that we're all in? AJ: Yeah. It really has been crazy. I miss New York. I miss you guys. DeJuan: Yeah, we miss you too Buddy. I mean, New York is on the upswing right now. I feel...hopefully Fingers crossed. Jenni: Yes. Hopefully. High High Hopes. DeJuan: Yeah. AJ: Have you been affected by the pandemic, and in any way personally, like, health wise or job wise? DeJuan: I mean, I think all of us have been affected in one way or another. I mean, thankfully, I have been able to stay relatively healthy during this time. Of course, the gyms were closed. So I wasn't able to be teaching any classes or anything like that. But I was able to find some things that kind of kept me going. Quite a bit. I mean, because I think that that was a really important thing for everyone during this time, right? I mean, to find things that can keep you motivated, that can keep you from feeling down, that can keep you from getting depressed, stressed. I mean, all the things that so many of us are dealing with at this at this time, understandably, right. I think a lot of it is about framing it. For me, that's how it's been, right, like framing this time and looking at it as an opportunity more so than an obstacle. Jenni: That's a very healthy way to look at it. DeJuan: You know, just like I mean, you think about it, right? When we're, when we're going, go go, especially those of us that are here in New York, like New York has a very, go go go pace to it. And very often, we find ourselves talking about how, Oh, I wish I had more time to do this, or Oh, I wish I had more time to do that. So for me, I was just taking it as an opportunity to do some of the things that I hadn't been able to do because my schedule was so rigorous at the time. So I was able to focus more on creating music, I was able to focus more on even just reconnecting with family members and friends from back home. Jenni: It sounds like you're keeping yourself busy with quite a few things. DeJuan: Yeah. I mean, I think it's necessary, right? Like, I mean, we have the opportunity now to set our own schedules, which is something that we've been wanting, so many of us have been wanting so yes. So structure and trying to be disciplined about, about staying committed to those things is important for me just for my own headspace. AJ: Yeah, I love that. I mean, I also I really love your quote that this is taking this as an opportunity, not an obstacle. DeJuan: Right. I think it's, you know, I think it's challenging to do that. But I think it's important for all of us to acknowledge that we're all in this together, right? Like we're all dealing with some level of struggle at this particular time. AJ: Yep. You know, in having recorded several episodes with our guests, I'm gonna make a very bold statement. A lot of these people a lot of aquatic instructors and people who are involved in aquatics have such a positive approach to this whole thing, unlike a lot of other people who I talk to on a daily basis, who are just upset and dragging and like, when is this over and blah, blah, blah. And I'm going to go out on a limb and I'm going to say it's because aquatic people are used to working against resistance. DeJuan: Yeah. AJ: They are used to having to push and pull and feel that resistance and use what's pushing against them as a tool as something that betters themselves. aquatic instructors use resistance to improve the lives of others. And I think that this pandemic has proven to me that aquatic instructors and people who take aquatic classes and who work in the aquatic realm, are some of the best prepared to deal with resistance. Jenni: Yeah, like that's it. DeJuan: Yeah! That's very cool. AJ: So how did you and Jenni Lynn meet? DeJuan: So I've known her now husband, Chris, for over 10 years, Chris and I were working at a performing arts rehearsal studio in Midtown. And, and we became like, really good friends pretty much right off the bat. And then I met Jenni. And they were because they were dating at the time. And then Jenni actually started training me like being a physical trainer for me. Jenni: Oh, my gosh, I forgot about that. (Laughing) DeJuan: Ha! Yeah, that was quite a ride. (Laughing) Jenni: I'll never forget the first session. DeJuan didn't even get off the floor. I did an entire floor routine for him and he was a sweaty mess on the floor. And I was like….we have some work to do, Lewis! DeJuan: It was crazy. Because, you know, I've always been, like, athletic. And I've always been like, you know, I'm in pretty good shape. But working with Jenni was a whole different thing. I was just like, What is going on? But it was great. Because I mean, it really did challenge me in like, such a different way. You know, because when I was in high school in college, like, you know, I wrestled and played football, like all those things, you know, so, but then, you know, she's having me do things that really challenged my stability or my balance, flexibility, things that we especially as men tend to neglect, because we're just looking for we're just looking for strength. Jenni: Yea. (laughing) How much weight can I push. DeJuan: Right? Totally. Or how fast can I be? And how much weight can I push? So it challenged me in a different way. So it was something that I was really, that was really into. And pretty much from that point on, like Jenni was kind of like my like, I know, she was a guru for me, in many ways, because she would talk to me, she would talk to me about all these different things with the body, and different things in relation to nutrition, and things like that. So I was just like, oh, Jenni, what about this? What about this, Jenni? How about this? How about that? And she told me something in my face, which is start to like, Oh, my God, like, everything I'm doing is wrong. Jenni: I mean, it's funny, because he actually did. I mean, on a weekly basis, definitely asked me like, so. What's a better option? Should I eat this? Or should I eat? Do you recommend this? Should I work out with this? Should I use peanut butter? It's like, we're I'm like, Well, I'm happy you asking? I'm happier. Like, you know, looking for the answers. That's the first thing that's a good thing. It was just so it was really, really sweet. Because I was like, Oh, you someone thinks I'm smart. And like it was, it was awesome. Because I appreciated the being asked. AJ: Yeah, well, it was why, remember, Jenni, one of the ideas for a name of the show was going to be Jenni Says. Jenni: Oh, that's right. AJ: Yeah, because I did the exact same thing DeJuan. After meeting Jenni, I'd come home. And I'd be like, well, Jenni says that this decision, or Oh, Jenni says, I should be eating peanut butter. But Jenni says, I'm not doing my setups correctly. And Jenni seys…. and then at some point. I remember people being like, who is Jenni? And how do you get her to stop talking? Jenni: Right? Exactly. Tell her to do like a blog every week if she has so much to say just get it out. That's so funny! Was your first water class with me at 56th street or was it Yorkshire? DeJuan: No, it was actually 76th Street. Jenni: Okay. Because I do have a vivid memory of you at 56th street right in the front row standing in front of me. And it was just your mouth that was out of the water…...we were doing a suspended cross country. Everything of DeJuan's body was submerged, but his mouth and his head were tilted back and he's looking up just giving it everything! It was so gratifying for me as an instructor to watch a man struggle in the water. I'm not gonna lie. But he got super determined to get better at it. I definitely appreciated that. DeJuan: Oh my God! I was so outside of my comfort zone, I tell you. So outside of it. I mean, I hadn't, you know, growing up, I grew up in the city, right? So I'm not I'm not growing up where there's like, access to pools and things like that, you know, so, being in a pool was not something that I had really become accustomed to, or that I was really acclimated to. Right. AJ: Well, it's clear from just talking to you that even though you said that you're out of your comfort zone, you seem to do best there. DeJuan: I just wanted it. I just wanted to be good at it. I just really want it to be good at, you know, like, I don't like to be involved in things and then be like, Oh, this is too hard. I can't do it. So I'm not going to do it anymore. Yeah, I'd rather like Alright, well, I'll flail around and look crazy, for as long as I need to. But I know that if I stick with it, I'll eventually get even just a little bit better with it. And that was the case with water. AJ: Yeah, obviously, I have been a student in Jenni's classes. For years, I've been a student with Chris, and Chris's classes. And I think I've been instructed by you, at some point, which I really do want to want to talk about is how you then took the class and decided, you know, I want to teach this, like, how did that happen for you? DeJuan: It wasn't I it wasn't something that I thought to do. Actually, um, I was very much okay with just taking class. Very much just okay with that. But Jenni was the one who really started to kind of put a bug in my ear in that regard. Yeah, she would tell me that she saw how much I had improved. You know, like we said, I mean, you heard her story talking about how I started, you know, I could barely, even, you know, stay afloat, let alone do anything that was, that was even more challenging than that. So, um, you know, she would tell me about how she saw how much I had improved. And she felt as though I would make a good instructor and, you know, coming from her, that means a lot, because I hold her in very high regard because of the level of expertise that she has and has continued to prove. Yep. I'm over all these years. You know, so her telling me that I'm like, well maybe this is something that I should look into perhaps something that I should consider. And I fought it for a while. You know, it wasn't, it wasn't something I was like, Okay. Yeah, no, definitely. I was quite resistant to the idea of it for quite a while. But then, you know, and I honestly, I can't even tell you what it was that caused it to flip. I just think at one point, she had come to me again about it. And then now Chris had been teaching and he was kind of teaming up against me in that way. Jenni: We called it a motivational coach. (laughing) DeJuan: Yeah, yeah. (laughing) AJ: I'm gonna tell you why. When Jenni and Chris aren't available, their students sometimes disappear as well, because they don't want to be taught by someone who can't give them the same intensity in the same demanding workout that Jenni and Chris both have offered. And I think what Jenni and Chris both said is, look, when we're at a town, and we're traveling for work, or whatever, we need people who can sub in who know what we're doing, who can do it as well. And who will keep the brand and the name of what it is that we're doing. alive. And well. And I think, personally, I think beyond the fact that obviously, yes, she saw that you were going to be a great instructor. That you would be the type of instructor that would continue to push people and that would not let down, you know, new students who are coming in and who may never return again because of having a bad experience. That's my guess. DeJuan: Sure, exactly. Jenni: Exactly. Exactly. That was a big, I mean, that was a big part of it. Because also, you know, he was familiar with our structure of teaching and how we taught and he enjoyed it. And, you know, not just speaking from experience in the class, but then you were also getting trained kind of one on one with Chris and myself at times, and just kind of, we would try to help you out to get you prepared to be on deck. And I think you were in a really good position as an instructor to kind of get both the education and hands on training before, you know taking that big leap and being solo on deck so to speak. DeJuan: Right. Right. AJ: Now you got your AEA certification around that time? DeJuan: Yes, yes I did. AJ: Correct me if I'm wrong, but did we study together? DeJuan: We sure did. Yeah, we absolutely did, buddy. AJ: I thought I remember being in your class. This was when the AEA was still doing in person, the practical exam, but we took that precursor, and did all that stuff with you. And I remember being in the classroom with you, and just how much fun we had, because it was also one of those things that was like we knew the secret about, once we got the certification, and once once we were, you know, had that gold standard, stamped on our resumes, that we could pretty much go anywhere and and start to do this as as not just something that we're passionate about, but actually follow through as a career. DeJuan: Absolutely, absolutely. Jenni: Now that you've been a student, and a teacher, do you view anything differently? As far as you know, is it harder than it looks? You know, do you find the difference between being a male versus a female instructor? Like, I'm very curious now that you've been on both sides? How do you view things? DeJuan: Yeah, well, being a student and being a teacher, two very different things. But I will say that I do feel as though being a student first for as long as I was, has helped me tremendously as a teacher. And one way is that, you know, as we said, I struggled for a long time, in that water, you know, I struggled for a long time. And I had a lot to persevere, right, I had a lot to overcome, I had a lot to deal with in that regard. So I do feel as though it gave me a level of empathy with, with students that would come in, in a similar place. Right. And I think that also too, I was able to be an example for them, you know, like, when they would talk to me, after class, and they'd go, Wow, that was really great. But that was really hard. And I saw how much they were struggling, I could tell them how, how I started, you know, the fact that I started off and I was flailing around, and I was drowning every second, you know, and I, and I made light of it. But I think for many of them, it helped them to feel like oh, wow, really? And now you're teaching this? Yep. You know, like, so wait, you're telling me that I could be starting in this place. But I could get to a point where, you know, and they would go, well, you're obviously very much in shape. You're very fit. And you're teaching this, like, I could do that, too. So it was like, absolutely, you know, so in that regard, I feel as though being a student first helped me tremendously. Now, being a teacher, one of the things that I really loved about being a teacher is having people come up to me afterwards and go, Wow, like, I didn't think that I'd be able to do that. Or I've had students where they say, you know, this or that has happened to me, whether it be like they suffered a really traumatic injury, or, you know, they're really dealing with something physically. And this is the first thing that they've actually been able to do that they feel as though Wow, maybe I can get my body back. Or maybe I can get back to some semblance of who I was, you know, before this happened to me, and to be able to be a cheerleader for them in that regard, you know, and to be able to, to encourage them and motivate them and inspire them and say to them, hey, listen, like, you know, just don't give up. You know, I had this one woman at the JCC the Jewish community center, who had just had a really bad hip injury. And she hadn't been able to be in the water for, or do anything, for a long time. A long time. She hadn't been in class with Chris or Jenni, at that point. So she was really, really new to the format. And, you know, we were doing the class and this and that and, and at one point in the class, she looked at me and asked me to come over because I saw that she was struggling quite a bit. And she's like, you know, I don't I don't feel so I could do this. And I said to her, you know what, Listen, just don't leave. I go, even if you know, because if we're doing big scissor kicks and things like that forward scissor kicks I go, if you can just move your leg just a little bit each time you come, that's good enough for me. She goes, that doesn't bother you at all. I go, No, I go, I just don't want to see you quit, because I know how important it is. to stick with this. She goes, and from that point on, like, she and I were, we're buddy, buddy. You know, like, she would come to the class excited to see me because she knew that she had a support system. She knew she had someone who really believed in her who was willing to like, be patient with her. Right. Because I think that's what happens a lot of the time, like, people get discouraged, because they may have an instructor or, or have had an instructor that's like, Oh, you should be moving faster, or you should be doing more, you shouldn't be further along than you are like, that's not what people need. In those moments. AJ: Or the opposite, where you have instructors who are just not paying attention to form or correcting form, and they're just flailing around, and they're not actually getting to see any of the benefits of doing it correctly. DeJuan: That's right. No, absolutely. Jenni: I was always excited to come back, you know, knowing that you were covering the classes, because I knew everyone would be happy they were taking care of you know, you were paying attention. You know, you have the skill set of what in my mind makes a qualified instructor besides the education, which is number one, you have the empathy, as you talked about, and you also have that perseverance of mind to really help coach and motivate people no matter what level they're coming from, or where they're at. DeJuan: Right. AJ: And DeJuan, what would you tell men specifically, you know, aquatic fitness, obviously has has, you know, a reputation as a as being something that a lot of women in particular do, and not a lot of men either take the class or teach the class, but what would you say to men out there like yourself, what are they missing? DeJuan: Get over yourself. That's what I’d say, really, get over yourself. Jenni: I love it. DeJuan: Because the truth of the matter. I mean, I'm reading this book right now by this guy named David Goggins. He was a, he was a navy seal. And I'm reading his story now. And he talks about going through hell week as a navy seal. Which, for anybody who doesn't know, I mean, it's like, Navy SEAL training is like, hands down the most difficult military training that exists in the world. Right. And so you know, he's talking about everything, he's had to go through everything during Hell Week, all the all the evolutions that they go through, and the one thing that that was killing him, that he was certain he was not going to pass, were the water evolutions, all the things that they had to do in the water. For all the reasons that we've spoken about, right, water is the great equalizer. Jenni: Yeah. DeJuan: No matter how strong you are, no matter how many pull ups you can do, no matter how many push ups, sit ups, how many miles you can run, when you get into that water, it's going to challenge you on a completely different level. So for any regular guy who's just like all like that's, you know, that's stuff that for old women or stuff that only girls do. Ah, again, do it, and then see if you have the same level of bravado. Jenni: Yeah, it's true. And I would also reiterate, make sure that you're taking a class from someone who's teaching a format in which could possibly, you know, potentially challenge you. I don't, you know, I don't think if you're going to go into an Ahi Chi, or yoga based water class, you know, they might not walk out with the same perspective. DeJuan: But you're taking something called an aqua boot camp, or something like that, you know, go for those things. Yeah, I would say go for those go after those challenges. AJ: Yeah. Jenni: Right. I mean, it's challenging, I can say. So I'm kind of curious what your perspective is DeJuan now that you have been teaching because I know when I do get men in the class, sometimes I have men that come up, and it's kind of like, biting or spitting at the chef before you eat at the restaurant where you're like, is this class going to be hard? And you just kind of sit there and you're like, there are so many things that I could choose to say, this moment. But I'm just going to be very encouraging and positive and say, it is a very challenging, great total body workout, please get in. You know, try it. If you don't like it. I won't be offended if you leave. And that's kind of my go to saying with it. But what I do tend to notice, and this is only with a couple men, 99% of the men stay but there is that one. percent of men who even when I am very polite, and professional and giving them corrections or trying to encourage them, they have a different stance taking correction and things of that are direction from a woman. And I've had a few leave, because they got really frustrated, and they couldn't do it. And no matter what I tried to correct them with or even using equipment, they just got so frustrated and would just storm off. And there's nothing you know, I can do about that. But I don't know that you have you had that in your career, have you had a male or a female student, you know, kind of bark at you or, you know, like, what has been your experience as an aquatic teacher thus far, you know, DeJuan: I had many years where, you know, hearing you talk to me about the different experiences that you've had, you know, not only being a student of yours, but just us being friends, I was always, you know, you are always talking about the different things that you you would experience at the pool from both men and women. And I always found it to be just like, Wow, it's so interesting that, you know, people have these perspectives or that people have these ways of dealing with situations. I'm just like, what is what's the problem, but I did notice once I started teaching, that people really do treat me or treat men differently than they treat women. And it's just, you know, and that's true for men and women, the men and women treat me and treat men differently than women. Jenni: Right DeJuan: And, you know, so I can say, like, I haven't really had to deal with a lot of those challenges that you've had to deal with. Jenni: But I think it's also nice to hear from a male perspective. DeJuan: Yeah. AJ: So for those who've listened all season long, you'll probably know that the next question is one of Jenni's all time favorite questions to ask. And I beat her to it. So DeJuan, my question to you is, what is your favorite format to teach? And what type of classes or format Do you like to take yourself? DeJuan: I mean, for me anything that's high intensity, where we're incorporating, like kickboxing, or doing anything, we're like, jumping out of the pool, or pushing off the wall, or anything that's like, yeah, you know, those types of things? I love the most. Yeah. You know, like, that's like the, that's like the Yeah, like the word training. kind of thing for me mode. Yeah. You know, that's, that's what I like, that's what I love to do the most. And because those are the things that I'd love to do the most, those are the things that I like to teach the most, because I love seeing people get jacked up like that. You know, I love it. I love seeing people like, Oh, yeah, or like, or I love seeing people when they're on the cusp of quitting. But they find that little thing within them, whatever it is, they find that little something to just finish it off. And you can always see it when I say like, you know, especially if we're doing something that's timed. You know, if I say 15 seconds, you can just see they're like, okay, there's an end in sight, I can find, I can find that extra motivation within myself and push myself so I can end this knowing that I didn't give in. And I even say that, you know, I'm like, don't I always say finish strong to them. Like I'm yelling that to them. Finish strong. Finish strong because at the end of it, you're going to know if you gave in or not. You're going to know if you gave it all or not. That last 30 seconds is going to be what haunts you. Hmm, that's good. That's what it's gonna be. You know, so I love when I see people that are dying, but they're like, you know, I have to find the will to finish strong so I can feel proud of myself. And I love seeing that. So I would say that those are the format's that. I enjoy taking and teaching. AJ: That's great. That's great. Dude. Do you have a favorite piece of equipment? DeJuan: I love the drag bells. Jenni: Oh, the Aqualogix Drag Bells. DeJuan: Yeah, I love those. I also love the gloves because you feel like you're like Iron Man. Jenni: Oh, the Aqquatix. Yeah, Aqquatix Combat Gloves. DeJuan: Yeah, I love those. Yeah, those are the things I love the most. AJ: That’s great! Jenni: Yeah, he's really good at the kickboxing combinations I have to say because there's moments when I do a One minute free for all. And people can choose whatever they want. They can go anywhere in the pool, any piece of equipment, just don't hurt your neighbor. You know, it's not push offs, and it's not hammer drops who grab those gloves. And I would see these combinations come out and I'm like, trying to memorize them being like, Okay, I'm gonna use it was it was great because I got so much material. DeJuan: So fun. So fun. Yeah. Jenni: I'm curious what you think the aquatic fitness future looks like? DeJuan: Well, I think it's going to go in a much younger direction. I mean, I know that traditionally, Aqua fitness has been seen as something for the older crowd. But especially with the format that you're teaching, and that you're developing, I feel as though it's something that could very much appeal to younger people, even people that are already in really great shape. Right? It's just another option for them or an addition for them. But I see it going in that direction. I see it going and appealing to more men, for sure. I see it appealing to younger crowds, I see it becoming something that is seen as a high intensity, low impact as you market it. You know, that high intensity, low impact. That's a huge feature of S’WET. Because you know, the fact that you know, you're going to get a very high intensity workout that's going to challenge you and that's going to really push you to the brink. But also know that you're not going to injure yourself and destroy yourself at the same time. Like that's, I mean, it's a win win. Jenni: Yeah. key factor. Yeah, right there to a total and complete arco. AJ: I love it. I think that's really great advice. And a really great note to end this episode on to one. DeJuan, We just want to thank you so much for spending the time with us today. DeJuan: No, absolutely. Thank you guys. I mean, this has been great. Jenni: Thank you so much for bringing your words of wisdom because it's really cool to hear you talk in this context. DeJuan: Thank you guys I appreciate