These jams raise your mood — and your heart rate while exercising By Candy Schulman Originally Published in AARP June 05, 2026 Exercise goes with music like fitness goes with health. Runners plug into earbuds. Spin classes blast upbeat songs. Home exercisers move to online video playlists. You might think listening to music while exercising only relieves boredom, but it’s so much more — strong, steady music tempo, known as Beats Per Minute (BPM), has been proven to lift your mood and intensify your focus while increasing performance and endurance. Reprinted with permission. Click here for original article. A study by Harvard Health found that people who listened to music while exercising had slightly faster heart rates, more intense performance benefits and greater enjoyment than those who listened to a podcast or nothing. The songs they chose clocked in at 135 to 142 beats per minute. "Music helps drive energy and set the tone of a cardio workout," says Jenni Lynn Patterson-LaCour, AEA Aquatic Training Specialist and creator of SWET™ (Structured Water Exercise Training). "I love using music to motivate people to push a little harder, but I’ll also lower it at times to focus on form and technique. Once the basics are solid, we can really use the music to build intensity," she says. UH OH! Your water instructor just cancelled class but you're already suited up...What now? Easy! Just grab your Zygo Waterproof Headphones and get in anyway. Workout to your own favorite summertime playlist or stream one of Jenni Lynn's full-length S'WET™ workouts on their app! Zygo Z2 Waterproof Headphones Zygo's new model is a streamlined design with enhanced audio, farther range, longer battery life, lap counting, and on-the-go charging. Stream straight from your phone to the headset to play music, podcasts, audiobooks —any app while you S'WET™. Download the Zygo App for guided audio workouts, a tempo trainer, dynamic leaderboard, and walkie-talkie for live one-way communication. Pairing certain kinds of songs with workout routines can make you feel as upbeat as the music tempo. But beware: In longer, more intense exercise sessions to the beat of high-tempo songs, you might sweat more, your heart rate might increase and you might lose more fluids and electrolytes. The harder you exercise, the more you need to replenish your body with fluids. Patterson-LaCour always gives short water breaks in her 45-minute hydro classes. "Hydrate because you brought it. Hydrate, hydrate," is her motto. Music can also "dampen perceptions of pain and fatigue during a workout, and inspire bursts of effort and endurance," according to Sandee LaMotte in CNN Health’s "The Right Music Playlist Makes Your Workouts More Effective." Studies conclude that although "music can make exercise seem like less effort, it was more beneficial in terms of enhancing physical fitness." Maximum effects were greatest for brisk walking, running, biking and swimming, as opposed to weightlifting and jump roping. In a study by physical experts at Instant Hydration, the most popular workout songs on Spotify are best when used for specific types of workouts. So crank up your beats per minute to have your optimal — and most tuneful — exercise sessions. "Till I Collapse" by Eminem has 2.5 billion monthly streams, Spotify’s most popular workout song. Eminem’s energetic rhythm appears on many gym playlists. At 171.4 beats per minute, this song pairs with running and the most challenging exercises. Run until you almost collapse. "Toxic," by Britney Spears comes in at #2. Her perennial pop hit is perfect for all cardio workouts because of its fast rhythm. If aerobics or dance cardio is your exercise of choice, "Toxic" will spur you on. "Fein," by Travis Scott is the fourth most popular exercise song on Spotify. Its fast pace and a driving deep bass spur you on and is ideal for cycling or steady-state cardio, a consistent routine in moderate intensity for 30 to 90 minutes. "Jimmy Cooks," by Drake pairs with high intensity interval training (HIIT) at a whopping 165.9 beats per minute. Patterson-LaCour has her own personal playlist. "My all-time favorite workout song is 'Maniac' from Flashdance by Michael Sembello. It never fails to get the heart pumping and my class hyped." She also loves "Only Girl in the World" by Rihanna and "Get on the Floor" by Michael Jackson. "Both are great for bringing the energy up and really getting people moving." An essential part of my research was asking two millennial fitness buffs. They always keep me updated on music. Here is their combined playlist: "Show Me How You Burlesque," Christina Aguilera "It’s Raining Men," The Weather Girls "Pump It," Black Eyed Peas "Gypsies, Tramps & Thieves," Cher "Nonstop," Hamilton (Original Broadway Cast Recording) Any/Everything by Missy Elliott Strong women like Cardi B and the I, Tonya soundtrack Bad Bunny for fun, powerful songs How do you discover how many beats per minute are in your favorite songs? It’s easy enough to do on Spotify by entering the name of a song and quickly discovering the tempo. For example, “Untouchable” by Taylor Swift is a whopping 200 BPM. Some songs start out low but build to groundbreaking beats, like “Thousand” by Moby, which soars as high as 1,015 BPM, a Guinness World Record. Build your own playlist with your selected songs based on BPM. You don’t have to rely on contemporary music. Many songs from the 1950s rocked high in beats, such as "Tall Paul" by Annette Funicello, over 200 BPM. You don’t even have to be in an exercise class to get the health benefits of music. Whenever certain songs like “1999” by Prince pop up on my playlist, I get out of my chair and jump into an impromptu solo in my living room, dancing like it’s 1999. ABOUT THE AUTHOR: Candy Schulman’s essays, health, and travel pieces have appeared in AARP, The New York Times, The Washington Post, Next Avenue, Oldster, Parents, Travel & Leisure, among others. She is a creative writing professor at the New School in New York City and a private writing coach. Learn more at candyschulman.com. Because everyone needs a Girlfriend™ Sign up to receive our free weekly newsletter every Thursday. Water workouts just got a major upgrade! Everyone knows the right music can completely change the energy of a workout — and as you read above, now there’s even more research behind it. We’re excited to see Jenni Lynn Patterson-LaCour featured exploring how music can boost mood, motivation, endurance and workout intensity. And when we want to bring that energy into the water, there’s one piece of gear we LOVE: Zygo Waterproof Headphones! With Zygo, you can stream audio straight from your phone while you swim or S’WET™ — whether that’s your favorite high-energy playlist, a podcast, or even a full-length S’WET™ workout in the Zygo app. That means if class gets cancelled, you're traveling, or you simply want to work out on YOUR schedule... grab your Zygo, hit play and GET IN THE WATER. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

Four incredible S'WET™ instructors from four very different markets share what it really takes to build thriving aquatic fitness businesses beyond the traditional gym model. At our latest S'WET™ SQUAD Quarterly Meeting, we hosted a special panel discussion called Making Waves Beyond the Big Box Gyms, bringing together four accomplished aquatic professionals who have each built successful businesses in their own unique way. Representing four very different communities and business models, our panel included: Kimberly Calder — Jamaica Sherri Freifelder — Pennsylvania Cindy Vance-Brossman — Wisconsin Breanna Anderson — California These S'WET™ Instructors have created thriving independent aquatic businesses by building their own classes, developing specialty programming, cultivating loyal communities, and creating income opportunities well beyond the traditional corporate fitness model. The conversation wasn't about overnight success or "secret formulas." It was an honest discussion about what actually works — and what doesn't. Together, they tackled topics every instructor thinks about: Building confidence outside the corporate fitness world Creating strong aquatic communities Retention and sustainable programming Growing your own aquatic presence Creating new opportunities and income streams What followed was exactly what we'd hoped for: real-world advice from instructors who have faced many of the same challenges as the rest of the S'WET™ community. From finding pool space and attracting participants to setting boundaries, charging what you're worth, and creating loyal clients, each panelist offered practical lessons learned through experience. The following is a short summary of the panel discussion. Active SQUAD Members can re-watch the full conversation on the Quarterly Meeting tab under the Membership Portal. There Isn't One Path to Success One of the first things that became clear was that every instructor's journey looked completely different. For Kimberly Calder, the opportunity existed because aquatic fitness was almost nonexistent in Jamaica. "So for me, it was obvious that the traditional gym model was not satisfying everyone who wanted to exercise, everybody who wanted to be fit and make their doctors happier." She explained that before her, there was only one established aquatic instructor on the island, creating an enormous opportunity to bring something new to her community. Sherri Freifelder never planned on teaching in the water at all. "I was like, teaching the water? What? I never took fitness in the water ever, never exercised in the water, had no idea. But of course, I jumped in the pool and I fell in love and got the bug." That unexpected opportunity eventually led her to leave the traditional gym model and focus on independent instruction. "I realized very quickly that if I taught independently, I could make five, six, seven times the amount of money in one class versus teaching 20 classes a week. So for me, it was more about working smarter, not harder." Surprisingly, for Cindy Vance-Brossman, COVID became the catalyst for growth. "I just didn't want to keep doing water fit and AquaZumba. So I decided to start bringing new other things." Her club embraced specialty programming, allowing her to expand into paid workshops and certifications that created additional income while offering members something unique. Meanwhile, Breanna Anderson and her husband found themselves unexpectedly unemployed when the aquatic therapy company they worked for announced it was closing. Instead of looking for another employer, they chose another path. "We could have closed it up and pursued other jobs, or we could see this adversity as an opportunity." Building a Business Means Solving Problems Our panel was refreshingly honest about the challenges they faced. Kim described leaving a stable corporate career, investing thousands into certifications and equipment, and eventually realizing that working nonstop wasn't sustainable. "My biggest challenge was money, and time. But you find a balance. You just have to be honest to yourself, listen to your body, find a balance." Today she teaches 27 classes each week — but with a schedule intentionally designed to allow time for family, recovery, and business management. Breanna explained that creating workouts was actually the easy part. Learning how to run a business was something entirely different. "When you lease a brick and mortar, you are now responsible for your permits and your licenses and figuring out your business structure and taxes and bookkeeping and insurance..." Fortunately, she found free business mentorship through SCORE, which helped guide them through everything from lease negotiations to financial projections. "They definitely helped us navigate all of those challenges. And that saved us a lot of time and money along the way too." Community Is the Greatest Marketing Tool Perhaps the strongest theme throughout the discussion was that successful instructors don't simply teach classes — they build communities. Kim credits much of her success to consistent communication. "Consistency with everything, not just the quality of your workouts and what you give, but also communication." She treats participants like partners in her business, regularly asking for input on locations, schedules, and programming while keeping everyone informed. "It makes them feel like they're part of a community, and it makes them stay loyal." Cindy focuses on creating personal relationships before and after every class. "I always make a point of going and talking to everybody before or after class." Her classes are known for being challenging, but participants also know they'll be welcomed regardless of fitness level because she always demonstrates modifications. "I always offer options...so everybody feels welcome." For Sherri, everything comes back to branding. "My whole brand from day one has always been inclusion, judgment free and fun." She openly shares her own 120-pound weight loss journey, creating an environment where participants who have never felt comfortable in a gym finally feel like they belong. "If it's not fun, we're not doing it...They're coming to my class because they're going to have a good time." Breanna's approach is deeply personal. "When people feel that they're seen and heard and appreciated, they want to keep coming." From birthday celebrations and client-of-the-month recognition to charity projects and handwritten sympathy cards, every interaction is designed to strengthen relationships. "When you treat your clients like family, you get that loyalty in return." Innovation Creates Opportunity Rather than competing on price alone, each instructor has found success by offering something participants can't get anywhere else. Breanna summed it up perfectly. "We're offering programs that you can't find anywhere else in town." From aquatic personal training and mobile home-pool visits to specialty formats like S'WET™, her boutique business has become known as the place to experience something different. Cindy shared how complimentary classes become the perfect opportunity to introduce members to specialty workshops and paid programming. "I have the opportunity to stand in front of the complimentary classes to explain what the paid classes are that I'm going to have coming up next week. And that's how I can advertise. Kim emphasized that convenience often matters more than having the "perfect" location. "Convenience has been my major thing." Participants are far more likely to stay consistent when classes fit naturally into their schedules. What Didn't Work? One of the most valuable parts of the conversation centered around mistakes. Kim quickly learned that some locations simply weren't worth fighting for. "I just let it go." If a pool owner wasn't reliable or a location wasn't convenient, she moved on rather than wasting energy trying to force it. Cindy discovered that offering too many paid programs at once overwhelmed participants. "You can't have too many." Spacing workshops strategically produced better attendance while protecting her own work-life balance. Sherri established firm business boundaries after another instructor was allowed to teach low-cost classes at one of her pools. "I have a very, very strict rule that that's not allowed." Her experience reinforced the importance of protecting both your business and your professional reputation. Breanna also cautioned instructors against assuming paid advertising is always the answer. "Word of mouth and partnerships have worked far better for gaining new clients than any type of paid advertisement." Advice for New Instructors When asked what they would do if they were starting over today with zero participants, the advice was remarkably consistent: Build trust. Continue learning. Practice your craft. Show up. Sherri offered perhaps the strongest reminder of the afternoon. "Practice your teaching technique so you shine when the opportunity presents itself," she added. "Know your stuff, practice your craft, get education and training and be prepared when you get in front of people." Cindy agreed. Continuing education, certifications, and experience all contribute to long-term success. "Sometimes starting out slow gives you the opportunity to grow as an instructor, and continuing to grow is a key as well. That's going to help build those communities, as you continue to educate yourself, get better, find more certifications, take more trainings." Breanna encouraged instructors to first identify exactly who they want to serve. "Figure out your target customer and then figure out where that customer is." Building referral relationships and strategic partnerships, she explained, creates a much stronger foundation than simply hoping people will discover your classes. The Bottom Line Although their businesses look very different, the four panelists shared a common philosophy. Successful aquatic fitness businesses aren't built overnight. They're built one relationship at a time. One class at a time. One conversation at a time. Whether your dream is to teach one independent class each week or build a full-time aquatic fitness business, the message from Kimberly, Sherri, Cindy, and Breanna was encouraging: Keep learning. Keep showing up. Keep building community. Because when you create genuine value for the people you serve, opportunities have a way of following! About our Panel: Kimberly Calder — Jamaica Kimberly Calder is the founder and lead instructor of Pool Aerobics with Kim in Jamaica. After a conversation with an orthopedic surgeon inspired her to focus on aquatic fitness, she left her auditing career to pursue her passion full-time. Today, she combines education, innovation, and a commitment to helping people move better and live healthier through water-based fitness. Sherri Freifelder — Pennsylvania Sherri Freifelder is an independent aquatic fitness instructor with more than 12 years of experience. She specializes in low-impact Zumba® and aquatic fitness and holds AEA certification, every Zumba specialty license, and S'WET™ Shallow and Silver certifications. Known for creating welcoming, judgment-free classes, Sherri is passionate about making fitness fun, inclusive, and accessible for everyone. Cindy Vance-Brossman — Wisconsin Cindy Vance-Brossman is an AEA-certified aquatic fitness professional with more than 10 years of teaching experience. She specializes in S'WET™, Aqua Zumba®, aqua kickboxing, aquatic personal training, HydroRevolution equipment training, and traditional water fitness. She also holds certifications through NASM, AFAA, and Strong Nation®, and is a certified lifeguard. Outside the pool, she's a black belt in taekwondo, proud grandmother, and self-proclaimed food and wine enthusiast. Breanna Anderson — California Breanna Anderson is the co-owner of Anderson Aquatics in Santa Barbara, California. With more than 20 years as an aquatic physical therapist and over a decade of teaching aquatic fitness, she has built a reputation for innovative programming, including aquatic book club workouts, Pool to 5K training, and specialty fitness classes. She holds certifications in S'WET™, Aqua Yoga, Aqua Combat, and paddleboard fitness, and is passionate about expanding what's possible in aquatic exercise.

Roxanne Simmons — a S'WET™ TRIPLE THREAT SHALLOW, DEEP & SILVER Instructor — recently shared the personal testimonial below as an example of how aquatic fitness can help train fall prevention, and activities of daily living exercises helped her avoid serious injury after an unexpected fall. Roxanne's story is valuable because it demonstrates exactly what S'WET™ Silver was designed to do: translate movements practiced in the pool into skills that improve confidence, independence, and safety in everyday life. Our entire SQUAD is relieved that she's fully recovered and back to doing what she loves! You can find her on deck teaching S'WET™ classes at the Romeoville Aquatic Center in Illinois. S'WET™ Silver • Mondays: 11:30 AM–12:15 PM • Thursdays: 7:00 PM–8:00 PM S'WET™ Shallow • Mondays: 7:00 PM–8:00 PM So, I fell this weekend. On concrete. I was gardening, left a rake on the ground, was too tired to pick it up, and ended up tripping over it. As I was going down, all I could think was: Lord, don't let me fall on my knees or on the hand that I had surgery on. Of course, my instinct was to put both hands out to brace myself for the fall. It felt like everything was happening in slow motion. Then He reminded me: Why are you teaching those Transitional Fall Prevention blocks in your S'WET™ Silver classes if you're not going to use them?! 💡 The light bulb went on. 💡 I immediately remembered the rotational movement we practice called Supine Jack to Cross Ski, where you open your legs and perform a large crossover rotation. Instead of landing on my hands and knees, I rotated my body and fell onto my side, using my forearm and my non-surgical hand to absorb the impact. While I didn't land on my knees, and I protected the hand that had surgery, I laid there for a minute catching my breath, thinking: Okay...now how am I going to get up? There wasn't anyone around to help me. Then I remembered another movement from the Transitional block where we move from a horizontal position to a vertical position. It's the exercise where you tuck your knees into your chest, extend both legs out, tuck your knees back in, and then stand up. Fortunately, I had landed near the side of the garage. I scooted backward toward the wall, braced my hands behind me, tucked my knees into my chest, and slowly pushed myself back up to standing. I was incredibly blessed to walk away from that fall without serious injury. When I went inside and told Ray what had happened, he was understandably concerned. But then he asked why I was smiling. I told him it was because the exercises I teach in class for activities of daily living had actually worked for me in real life! I shared this story with my Silver class this morning. They were relieved that I was okay and encouraged to know that the skills we're practicing today could one day help them, too. So thank you to the S'WET™ team for creating S'WET™ Silver! It has given me the tools not only to help my participants improve their activities of daily living (ADLs), but also helped me avoid what could have been an extremely painful and potentially damaging fall. — Roxanne Simmons, S'WET™ Shallow, Deep & Silver Certified Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

S'WET™ utilizes drag equipment like HydroRevolution's Training Bells specifically for targeting our client's muscles, strength and core. If you've got your pair, here's 8 Essential Exercises featuring Master Trainers Jenni Lynn and Chris LaCour. Try these out next time you're in the pool! Click to watch S'WET™ Master Trainers Jenni Lynn and Chris LaCour performing 8 Essential Exercises featuring HydroRevolution Drag/Resistance Bells. Equipment note: Handle should be vertical with blade facing downward & flat side up. 1. T-Jacks — Targets Lats & Delts 2. Jumping Jenni’s — Targets Chest & Back 3. Grounded Core Rotation — Targets Obliques & Transverse Abdominals 4. Grounded Pull Downs — Targets Abs, Lats & Chest 5. Grounded Curls — Targets Biceps (Focus Acceleration towards surface) 6. Grounded Press — Targets Triceps (Focus Acceleration towards floor) 7. Wide Grounded Hooks — Targets Core & Chest 8. Hammer Drops — Targets Total Body! SPECIAL SQUAD OFFER: Get 12% OFF Your HydroRevolution Equipment Use the link below and code SWETSQUAD at checkout. https://hydrorevolution.com/?ref=rtnwfdus For more content like this, check out SWETSQUAD.com

How One Unexpected Journey Helped Shape Aquatic Fitness Sometimes the career you never planned becomes the one that changes everything. "Good afternoon, everybody. It’s really a pleasure to be here." That’s how Craig Stuart began on our Q1 SQUAD Meeting — casual, humble, and completely unaware (at the time) that his story would mirror the evolution of aquatic fitness itself. Because the truth is…he never planned any of this. A Life That Started Somewhere Else Like many of us, Craig didn’t set out to change the aquatic industry. “It was never an idea that I would ever be doing this in my career,” he shared. He was on a completely different path — studying architecture, immersed in art history, and spending nearly a decade preparing for a future that had nothing to do with fitness. But there was always another thread running quietly in the background. "I was a swimmer my whole life…always around pools, always in a Speedo, always smelling like chlorine." That connection to water never left — it just hadn’t revealed its purpose yet. After years of school, Craig took a full-time role managing a community pool in Eugene, Oregon. At first, it was pretty simple — a steady job, a place to spend his time, a way to move forward. But then something happened that would change everything. The city decided to cut funding for the pools. Suddenly, Craig was faced with a challenge: Figure out how to make the pool sustainable…or lose it. Seeing What Others Missed At the time, Craig admits he wasn’t a fan of water exercise. "I was as biased as anybody else," he admitted. "Why are they taking up all the room in the pool?" But one day on deck, he noticed something most people would overlook. In one lane of the pool: 15 people actively engaged in water exercise. In the remaining five lanes of the pool: A handful of swimmers, frustrated if more than 3 people shared a lane. "I just started counting the numbers," he shared. "Three people times five lanes is 15. That's most of the pool space. But one fifth of that has that many people!" That was the spark. What if aquatic fitness wasn’t just an add-on…but the key to making pools viable? "I became an entrepreneur by turning my pool into real estate and optimizing the pool space." By embracing the numbers and pushing for more aquatic fitness classes in the pool, Craig saw dramatic results. Within just three years: The pool went from a 30% deficit → revenue positive Classes expanded from 1 class → 9 per day Demand simply exploded! "Full, full, full," he shared. "And paying three times the amount of money for an instructed fitness class." But there was another problem…At the time, there were no real systems, no standards, and almost no resources for instructors to easily access, especially when it came to specialized equipment. So Craig did what innovators do: He built them himself. The Birth of Hydro-Fit The next evolution came from experimentation — and necessity. He explained some of the early equipment available to aqua fitness instructors: "think milk jugs tied together." "All these people that were already primed for shallow were wanting to try something new and deep. And it brought a new clientele, completely buoyant exercise." That led to deep water training, using inflatable gear. But it failed constantly. "Guess what? When you fill something with air and use it underwater, it's going to leak." "Not only were they expensive, but my supervisors were looking at me like, what the heck are you doing?" So Craig tapped into his architect and engineer skills, went into the storage closet and started building. Duct tape. Old equipment. Trial and error. "I got to work and kind of made something that didn't fill with air and that would last — the prototype for Hydro-Fit cuffs and hand buoys. " That’s where Hydro-Fit was born. By 1988, the idea had grown into something bigger than a pool program. And with support from early believers (including his own doctors who saw the impact firsthand), Craig launched Hydro-Fit as an official company. More Than a Career — A Calling Decades later, Craig is still teaching. Still learning. Still evolving. "I teach at least two classes a week," he said. "It’s a place I can go and just practice my craft." And maybe that’s the real takeaway. Not the equipment. Not the business. Not even the innovation. But the mindset. Craig’s story isn’t just history — it’s a blueprint for all of us to follow: Stay curious Solve real problems Build where nothing exists Trust what you discover along the way And most importantly: "We don’t own this," he shared. "We borrow from each other, add our personality, and create quality experiences." What started as one person trying to save a pool became a movement that helped shape an entire industry. And today, as communities like S’WET™ continue to grow, that same energy is still driving things forward. Building a community to help change the perception of aquatic fitness — one drop of S'WET™ at a time! AFFILIATE DEAL: You can save 15% OFF your entire order of Hydro-Fit products — hand buoys, noodles, cuffs, gloves and even their newest item: HYDRO-FIT Noodle Buoys! Visit Hydrofit.com and use code SWET15 at checkout. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

When it comes to recovery after serious injury, surgery is often seen as the final answer. But what happens when medical intervention reaches its limit and daily function still isn’t restored? In this episode of The Deep Dive , we explore a powerful testimonial that challenges conventional thinking about rehabilitation, strength, and long-term recovery through consistent, functional aquatic movement. 🔥 From Walker to Wall Ladder 💦 Mike is a 65-year-old former firefighter whose career and identity were deeply rooted in physical capability. Firefighting demands strength, stability, coordination, and confidence under pressure. That life changed after a devastating on-duty accident in which Mike fell through a roof while fighting a fire. The injury led to an extraordinary medical journey — eleven back surgeries — yet despite repeated interventions, his mobility continued to decline. When Mike began aquatic training, he was using a walker and experiencing a loss of basic independence. The physical limitations were profound, but the emotional impact was equally significant. For someone whose sense of self was tied to strength and service, losing mobility represented a deep personal loss. Why Consistency Matters in Recovery Mike’s progress did not come from a quick fix or a short rehabilitation window. His transformation was the result of sustained commitment. He attended specialized aquatic fitness classes four days a week — Monday, Wednesday, Friday, and Sunday — and maintained that schedule for over a year. This level of consistency is critical in complex recovery. Functional restoration goes beyond healing tissue; it involves retraining the nervous system, rebuilding coordination, restoring balance, and re-establishing communication between the brain and muscles. Regular, repeated movement patterns are what allow stability and strength to return over time. Functional Movement Where Surgery Plateaued One of the most striking aspects of Mike’s journey is the contrast between medical outcomes and functional outcomes. Despite eleven surgeries, his lower-body function continued to decline. Yet through consistent aquatic movement training, he experienced meaningful improvements in strength, balance, and lower-extremity use. This highlights an important distinction: surgery can repair anatomy, but movement restores function. When medical solutions reach a plateau, targeted, progressive movement can become the missing link. Measuring Progress Through Real-World Milestones Mike’s recovery was marked by clear, functional milestones that reflected growing independence. He began aquatic training using a walker. After approximately six months of consistent participation, he progressed to using a cane — a major shift requiring improved balance, core strength, and confidence. The most powerful milestone, however, occurred in the pool itself. Mike transitioned from entering the pool via an accessibility ramp to using the wall ladder independently. This change represents a significant increase in functional strength. Climbing a pool ladder requires unilateral leg support, core stability, controlled weight shifting, hip mobility, and coordination — all hallmarks of restored functional capacity. For a former firefighter, the ability to climb again carried symbolic weight. It represented not just improved fitness, but a reconnection to movements that once defined his career and independence. The Power of Partnerships A key factor in Mike’s success was the relationship with his S’WET™ Instructor Carla Gregor. Effective recovery environments extend beyond exercises and programming. Trust, encouragement, accountability, and consistent leadership all play a critical role in long-term adherence and progress. This story underscores the reciprocal nature of instructor-participant relationships. As Mike rebuilt strength and confidence, Carla grew as both an instructor and a supportive presence. Recovery was not something done to Mike; it was something built collaboratively through commitment, trust, and consistency. What This Story Teaches About True Restoration Mike’s experience reinforces an important lesson in rehabilitation and long-term fitness: medical intervention can repair structures, but consistent, personalized, functional movement restores daily capability. Strength, balance, and independence are rebuilt through repeated exposure to meaningful movement challenges over time. Perhaps the most powerful takeaway is this — if eleven surgeries could not fully restore daily mobility, what becomes possible through sustained, intentional movement practiced week after week? For many, the answer may lie not in doing more procedures, but in doing the right movements consistently. Life-Changing Functional Strength: Carla in Virginia Triple-certified instructor Carla Gregor  brought her student from dependency to independence. Within months, this client shed 20 pounds, walked without a cane, and exercised in the pool without an orthotic. The pinnacle achievement? Climbing the pool ladder unassisted—a milestone requiring strength, balance, and coordination many of us take for granted. The client’s words say it best: “I wouldn’t and couldn’t have done it without you.”   This wasn’t just about exercises; it was about Carla’s attentive, respectful approach — hallmarks of S’WET™ training. Certification gave her the framework, but her skillful application delivered the transformation. Why Certification Matters What unites Etienne, Susan, and Carla’s stories is clear: certification gives instructors the confidence and knowledge to create results that ripple far beyond the pool.  From reducing medical reliance to building community to restoring independence, these outcomes wouldn’t happen without structured, science-backed training. For instructors, the takeaway is powerful: when you invest in your education, you don’t just expand your skillset — you amplify your impact. You stop running classes and start changing lives. So here’s the question: Are you ready to become the kind of instructor whose work goes beyond exercise, beyond the pool, and into the very heart of your clients’ daily lives? UPCOMING TRAINING EVENTS & CONFERENCES Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

Our bags are packed, and we're thrilled to be a part of the 2026 International Aquatic Fitness and Therapy Conference (IAFTC) , hosted by the AEA. DATES: May 11–16, 2026 From full-day instructor trainings to high-energy conference sessions, specialty certifications, and innovative equipment workshops, this year’s schedule is packed with opportunities to learn, move, and connect. Below is a preview of just some of the places where you’ll find the S’WET™ SQUAD  throughout the week. Pre/Post Conference & Track Courses Monday, May 11, 2026 8:00 AM – 4:00 PM S'W E T ™ DEEP Instructor Training w/ Jenni Lynn Patterson-LaCour CEC/CEUs: AEA 8.0, ACE 0.8, ATRI 8.0, NASM/AFAA 0.8 The S’WET™ DEEP Instructor Training is a full day of intensive education and practical learning specifically designed to revamp and reinvigorate your deep water aquatic fitness teaching skills! The 8-hour day includes interactive lectures, demonstrations, group exercises and in-pool workouts to help you teach deep water classes using appropriate equipment and exercises for suspended work. With S’WET™ DEEP, you’ll learn how to train smarter, not harder, by harnessing the buoyancy and resistance of the water to optimize your workouts. The certification provides a comprehensive understanding of how to effectively structure your deep water training sessions to achieve maximum results for all fitness levels. Saturday, May 16, 2026 9:00 AM – 4:00 PM S'WET™ SILVER Instructor Training  w/ Jenni Lynn Patterson-LaCour CEC/CEUs: AEA: 8.0, ACE 0.7, NASM/AFAA 0.7 The S’WET™ Silver Instructor Training is a comprehensive certification designed to prepare aquatic fitness professionals to lead safe, effective, and engaging low-impact interval training (LIIT) classes for aging adults and diverse populations. This training emphasizes functional fitness, joint mobility, balance, and strength, with dual-depth programming strategies to accommodate all fitness levels. Participants will learn how to adapt movements, utilize equipment effectively, and create inclusive, results-driven aquatic workouts that support lifelong health and independence. This course blends theory and practical application to elevate instruction and enhance professional confidence in the pool. Specialty Conference Sessions Tuesday, May 12, 2026 12:00 PM – 4:00 PM MAA Martial Arts Aquatics Specialty Training w/ Silvia Senati CEC/CEUs:  AEA 4.0, ATRI 4.0, (ACE, NASM/AFAA Pending) Martial Arts Aquatics offers an innovative format that combines various martial arts styles into an aquatic fitness program. Silvia Senati – known for her ThaiFit™ training and continuing education – developed this easy-to-follow system over 10 years ago to help aquatic professionals broaden their programming options. Explore the physical and mental benefits; practice basic skills, techniques, and movement combinations; and learn methods to tailor MAA for different participant levels and program formats. This in-depth course is designed to help you confidently and successfully lead this style of aquatic training. Full Conference Sessions Tuesday, May 12, 2026 6:30 – 7:00 AM Rise & Shine Pool Pilates w/Melissa Plumeau, MS Rise and shine with an easy-to-follow, feel-good Pilates routine to start your day feeling stretched and centered! Wake up with this simple sequence to set your body (and soul) up for success as you begin the IAFTC day ahead! Tuesday, May 12, 2026 7:30 – 8:45 AM Aqua Charge – High Voltage Circuit Training w/ Donna Boucher Power up with scalable, high-intensity formats that spark results for all fitness levels. Explore how an energized tone of voice, clear cues, and dynamic body language can charge up your participants, power the flow of each circuit, and deliver high voltage energy for an electrifying experience Super Nova Strength w/ Katy Coffey Featuring the innovative Liquid Stars, learn to harness buoyancy for resistance, stability, and core activation in fresh, challenging ways. A comprehensive toolkit of creative, functional moves. Leave with the knowledge, techniques, and confidence to guide your participants to new heights. Aqua Booty Boot Camp w/ Melissa Plumeau, MS Fast-paced class combines body weight buoyancy and resistance bands to sculpt, strengthen, and challenge your lower body and core. Mix in HIIT bursts to keep things moving and muscles engaged. Jump in, push yourself, and leave feeling strong, sculpted, and unstoppable! Tuesday, May 12, 2026 10:30 – 11:45 AM Ai Chi Deck Props – Safely Teach on Deck w/ Jennifer Perrin Experience teaching Ai Chi from the deck using a variety of props (such as a stool, planter, walking sticks, or chair) to enhance visibility and accessibility. Discover simple ways to protect your body and ensure participants can follow your clear and visible movement patterns. Tuesday, May 12, 2026 1:30 – 3:15 PM Hydro Load w/ Katy Coffey Use drag-resistance tools like AquaStrength barbells, bells, and fins to isolate muscle group with slow, controlled, and purposeful movements. Train within optimal time-under-tension to stimulate muscle fiber adaptation, improve muscular endurance, and enhance strength. Bollywood Drum Vibes w/ Vikki Jonied and Andrea Velazquez Bollywood-inspired workout with the SAF AQUA® Drums Vibes that combines exhilarating choreography and high- intensity resistance movements with upbeat music from around the world. Improve strength, stability, coordination, and more as you groove to the drumbeats. Wednesday, May 14 10:00 AM – 12:00 PM The Big 9 – 9 Part Plan for Total Body Results w/ Andrea Gilardoni A 4-month total body workout with 9 targeted segments. Use the aquatic environment to identify a training logic and develop a precise mesocycle plan, complete with structure, timing, and exercises. Ready-to-use lessons to easily, yet technically, manage proposed training process. Stimulating BrainPOWER for Balance w/ Donna Boucher Tap into the power of diagonal movement patterns to enhance brain function, sharpen balance, and improve coordination. Discover how cross-body movements engage both sides of the brain boosting cognitive performance while building strength and control. Wednesday, May 14 12:15 PM – 12:45 PM Wave Run by Hydro-Fit w/ Craig Stuart Learn the core elements of teaching proper running form and technique in the zero-impact environment of deep water. Harness liquid resistance and take it to new levels with complementary ‘vertical swim strokes’ to challenge all the musculature and systems in the body. BOQ Cardio Toning Workout Challenge w/ Katy Coffey Join Katy to explore the future of aquatic fitness equipment with BOQs, offering omnidirectional resistance that engages you from all sides—turning every movement into a comprehensive, full-body workout. Wednesday, May 14 2:15 PM – 6:15 PM Deep Water Stability for Core, Balance & Coordination w/ Silvia Senati Challenge the body moving from vertical to horizontal supine, prone, and lateral positions. Play with different speeds, frontal resistance, travel, and hand positioning to maximize results. Engage core muscles to control posture and target precise movement through the kinetic chain. Wednesday, May 14 4:30 PM – 6:15 PM S’WET™ Boot Camp 2 w/ Jenni Lynn Patterson-LaCour A dual-depth aquatic workout that combines structured interval training with functional strength, cardio conditioning, and core stability. Explore effective block formats, targeted cueing, and progressive movement patterns designed to challenge all fitness levels. Thursday, May 14 10:00 AM – 12:00 PM Aqua-Ohm Specialty Training w/ Irene Pluim Mentz, PT Learn how and why the Aqua-Ohm was developed and all the benefits, so you can safely and effectively use the equipment for multiple goals (strength, balance, partner work, shallow, and deep). Provide facility in-service training for your team to maximize the return on investment. Deep Core & More by Hydro-Fit w/ Craig Stuart Gear up, get wet, and go beneath the surface to train your students for dynamic stability and improved posture. Learn how to integrate core stabilization techniques and multi-plane movement patterns to target and challenge the deepest muscle layers in the body. Thursday, May 14 4:30 AM – 6:15 PM Steady State Decompress w/ Katy Coffey Hormone-conscious training to support fat metabolism, recovery, and energy balance. Concentric-focused strength work and steady-state cardio in the ideal heart rate zone reduces stress load while preserving lean muscle. Reset, rebuild, and return stronger. See You Poolside at IAFTC 2026! Whether you’re pursuing certification, expanding your programming toolbox, or looking to reconnect with the global aquatic fitness community, IAFTC 2026  is shaping up to be an unforgettable week. 💧 Save the date. Join the S’WET™ SQUAD. And get ready to dive in. NOTE: OFFICIAL REGISTRATION & PAYMENT FOR ALL SESSIONS MUST BE DONE THRU THE AEA WEBSITE HERE . Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

If you’ve ever wondered what separates a good fitness instructor from a truly life-changing one, the answer is simple: expertise backed by certification. The S’WET™ program isn’t about flashy routines or marketing buzzwords — it’s about equipping instructors with the tools to create measurable, lasting change in their clients’ lives. And the results speak for themselves. Technical Precision Meets Mental Clarity: Etienne in the Netherlands Instructor Etienne Go demonstrates how expert knowledge can reshape both body and mind. His students described the focus required in class as a form of mental release: “I love being able to fully focus on technically performing the exercises during your lessons, which allows me to forget about everything else.” That precision — the kind you only learn through certification — helped clients improve posture, build strength, and drastically reduce medical dependence. One client reported cutting physiotherapy visits from twice a month to just four times a year. That’s the power of applying biomechanical knowledge in a water-based setting. Program Design That Inspires Loyalty: Susan in Massachusetts When Susan Lambert, a S’WET™ Silver instructor, introduced her classes, she quickly saw the clearest proof of success: demand skyrocketed. Students didn’t just enjoy the class — they wanted it permanently on the schedule. Why? Because Susan knew how to structure her sessions for maximum impact: unilateral training to correct imbalances, core and balance challenges, cardio bursts, and crucial recovery breaks. These aren’t random choices. They’re deliberate strategies from the Silver certification, tailored to meet the needs of her participants safely and effectively. For instructors, this shows how certification transforms a workout into a program people stick with. Life-Changing Functional Strength: Carla in Virginia Triple-certified instructor Carla Gregor brought her student from dependency to independence. Within months, this client shed 20 pounds, walked without a cane, and exercised in the pool without an orthotic. The pinnacle achievement? Climbing the pool ladder unassisted—a milestone requiring strength, balance, and coordination many of us take for granted. The client’s words say it best: “I wouldn’t and couldn’t have done it without you.” This wasn’t just about exercises; it was about Carla’s attentive, respectful approach — hallmarks of S’WET™ training. Certification gave her the framework, but her skillful application delivered the transformation. Why Certification Matters What unites Etienne, Susan, and Carla’s stories is clear: certification gives instructors the confidence and knowledge to create results that ripple far beyond the pool. From reducing medical reliance to building community to restoring independence, these outcomes wouldn’t happen without structured, science-backed training. For instructors, the takeaway is powerful: when you invest in your education, you don’t just expand your skillset — you amplify your impact. You stop running classes and start changing lives. So here’s the question: Are you ready to become the kind of instructor whose work goes beyond exercise, beyond the pool, and into the very heart of your clients’ daily lives? Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

If you’ve ever dreamed about expanding your aquatic fitness programs but felt overwhelmed by the costs, you’re not alone. Pools, equipment, training, and marketing all add up. The good news? There’s a powerful resource that can help you grow without draining your savings:  grants . But where do you even begin? S'WET ™ Instructor Melissa Plumeau — Boise-based aquatic fitness professional, PE teacher, and AEA Aquatic Training Specialist — recently shared her journey into grant writing. Her insights can help fitness professionals like you start turning vision into funded reality. ACTIVE SQUAD MEMBERS: You can watch Melissa's full presentation on the Quarterly Meeting page under your Instructor Portal. Below are some of the major takeaways from the discussion. You can now enjoy an audio version of this article with Deep Dive: An AI Podcast , powered by S'WET ™ Step One: Define Your Vision and Mission  Before you start searching for grants, you need clarity on  why your program exists . Funders don’t just want to know what you’re doing — they want to believe in it. Melissa put it this way: "Funders support your purpose, not just your programs." Ask yourself: What impact do you want to create? Who are you serving, and why? What problem are you solving, and how will you sustain it long-term? Having a compelling vision and mission will give you the foundation for every grant application and help you stand out to potential funders. Step Two: Assess Your Strengths and Needs Think about the big picture of your organization: What populations are you serving now—and who are you missing? Are you making the most of your pool time? What equipment do you already have, and what’s still needed? What unique expertise do your instructors bring? Melissa emphasizes that while equipment and programming are important,  people stay because of how you make them feel . Funders want to see both the emotional impact and the data-driven evidence behind your work. "People buy into how we make them feel and the experience that they carry with them." Step Three: Create a Strategic Plan Once you know your purpose and your needs, it’s time to build a roadmap. A good strategic plan should include: Funding goals  – What will this grant make possible? Priorities  – What’s essential now vs. what can wait for later? Budget details  – Every penny should have a job (instructor pay, advertising, equipment, admin). Measurable objectives  – Three to five specific outcomes you can track. Melissa recommends using the  VMOST strategy : Vision  – Your big picture. Mission  – Why you exist. Objectives  – What you’ll achieve. Strategy  – How you’ll achieve it. Tactics  – Step-by-step actions. "Take the vision that you have with your business, align your mission and then those objectives that are going to directly support it, then the strategies that you plan to use to support what you're doing and then the tactics." Step Four: Find the Right Funders Here are some starting points: Federal & State:   grants.gov , Small Business Administration, Department of Parks & Recreation. Nonprofits:  Foundation Directory (often available at local libraries). Local/Community:  Regional family and business foundations. Women-Owned Businesses:  Amber Grants. Fitness-Oriented:  Nike, ACSM. When you’re researching funders, check: Do they fund in your area? What do they typically fund (and not fund)? What’s their usual grant size? Do they require an invitation to apply? Melissa reminds us that relationship-building matters: sometimes your next supporter might be sitting in your class. Step Five: Document Everything Grant writing is detail-heavy. Keep careful records of: Application deadlines and requirements. Every expense (from instructor wages to pool noodles). Program outcomes and participant stories. Funders want proof that their money made a difference—and that your work is sustainable beyond one grant cycle. Start Small, Think Big: Grant writing can feel overwhelming—especially if you’re an independent contractor or just starting out. But as Melissa says, "You don’t have to heal the entire world right now. Narrow down exactly what you can do with the time, funding, and skill set you have." Your aquatic fitness mission is worth funding. With a clear vision, strong plan, and the right partners, you can bring more movement, health, and joy to your community.  Action Step for Aquatic Fitness Pros: This week, take 20 minutes to draft your  vision statement . Keep it short, compelling, and focused on the impact you want to create. That’s your first step toward writing — and winning — your next grant! Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

By S'WET ™  Instructor Meredith Krejny When a couple of my friends invited me to go to an aqua fitness class with them at the student rec center, I laughed. I was on our university’s cross country and track teams, and a workout like "aqua aerobics" seemed like a joke to me. I went with them for a laugh, and as I recall I had fun, but I never considered it a "real" workout for someone like me. Fast forward about 20 years, and I was training for a marathon. It wasn’t my first one, but I was training to run fast enough to qualify for the Boston Marathon, which is pretty much every non-elite marathoner’s dream race. About one month before my planned qualifying race, I felt a sharp pain in my ankle after a workout and wasn’t even able to walk without pain. After my doctor confirmed an Achilles tendon injury, all the hard runs I had done that summer, all the early mornings, all the speed sessions, all the long miles felt like they had been wasted.  I sulked for a bit, but then I remembered reading an article many years ago about how Joan Benoit Samuelson had rehabbed an injury by substituting pool running for running on land before the 1984 Olympic Trials. My injury wasn’t so bad that I was going to need surgery, and maybe if I got in the pool I could try to salvage my season and at least run the race for fun, even if my Boston dream would have to wait. After college I eventually learned to swim so I could compete in triathlons, so I wasn’t a stranger to the water. And I had even taught aqua fitness classes briefly at a YMCA where I once worked as a lifeguard and got roped into teaching a class for seniors three days a week when they desperately needed an instructor. But I had never taken aqua fitness classes myself (they still seemed "too easy" to me), and I had given up swimming entirely for several months while I focused on my Boston qualifying-time quest. So I dug out my swimsuit and headed to the pool, bought a monthly membership, and ran in the pool every day. I donned a flotation belt and jogged back and forth between the lane lines, running tiny circuits of the deep end of my lane, or doing high intensity intervals to keep things interesting. Eventually my physician cleared me to run my goal race and I found myself at the starting line. I hadn’t finished my training schedule, nor had I run even one step on dry land in about a month, and yet I was about to attempt 26.2 miles. Despite my injury, I crossed the finish line in a time that was nearly 10 minutes faster than my previous personal best, and I had managed to qualify for Boston! It felt like my aqua workouts had not just helped me maintain my fitness, but that they actually helped me to get faster. I was a convert. After I competed at Boston and needed a new goal to work toward, I decided to change careers. I eventually earned a degree in recreation management and obtained my ACE Group Fitness Instructor certification, not intending to necessarily use it. But when one of my new employers in the recreation industry was looking for additional aqua fitness instructors at one of their facilities, I told them I could do it. I had a much better knowledge of anatomy, physiology, and exercise programming than the first time I had taught aqua classes a dozen years before. Now I teach the kind of classes that I myself would want to take. Classes that challenge participants to work hard, push themselves, and most importantly, get results. I still teach a wide variety of students and ability levels, but my high intensity classes are some of the most well-received by participants. (And they’re the workout notes I take with me when I go to the pool to do my own aqua workouts.) When I tell people what I do, I still have to deal with occasional smirks or jokes about teaching "little old ladies wearing shower caps." I get it, because I used to think that too. I explain to them how my classes aren’t just "nanas with noodles" and that they should try them sometime. Because I know the truth: aqua fitness is for everybody. ABOUT THE AUTHOR: Meredith Krejny lives in Madison, Wisconsin and is S’WET ™  certified, an AEA Aquatic Fitness Pro, ACE Group Fitness Instructor, AEA Arthritis Foundation Aquatic Program Leader, and a lifeguard. You can also find her facilitating team building and character development programs for youth and adults in southern Wisconsin. She still runs, but after crossing the finish line at Boston in 2015, she no longer punishes her body with marathons. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

By Fides Enriquez, S’WET™ Master Trainer Apprentice Boxing is one of the most effective full-body workouts, known for improving strength, endurance, coordination, and cardiovascular health. When combined with aqua training, the benefits become even more powerful. The resistance and buoyancy of water enhance traditional boxing movements, making workouts safer, more effective, and accessible to people of all fitness levels. This article explores how aqua boxing boosts muscle engagement, metabolic conditioning, cognitive function, and psychological resilience while emphasizing the importance of proper boxing form in the water. The Science Behind Water Resistance Training Aqua boxing combines the high-intensity, explosive nature of boxing with the low-impact benefits of water training. Water provides 12-15 times more resistance than air, making every punch and movement more challenging. This increased resistance strengthens muscles more efficiently while also requiring greater control, ensuring proper technique. Additionally, the buoyancy of water reduces stress on the joints, making it ideal for those recovering from injuries or looking for a safer, joint-friendly alternative to traditional boxing workouts. The constant resistance also enhances cardiovascular efficiency, ensuring that the heart and lungs work harder to sustain endurance and strength over time. Another key benefit of aqua boxing is its impact on core activation and balance. Because water is constantly shifting, the body must work harder to maintain stability, engaging stabilizer muscles that are often neglected in traditional training. This not only improves posture but also enhances overall body control, which translates to better athletic performance both in and out of the water. Muscles Targeted in Aqua Boxing Aqua boxing engages nearly every major muscle group, creating a full-body workout that enhances strength, endurance, and flexibility. The upper body benefits significantly, as punching through water builds power and endurance in the shoulders, arms, chest, and back. The continuous movement also engages the core muscles, particularly the abdominals and obliques, as each punch requires rotational force and balance. This consistent engagement strengthens the core, improving stability and coordination. The lower body is also actively involved, as proper boxing stance and footwork require engagement of the glutes, quadriceps, calves, and ankle stabilizers. Moving through water forces the legs to work against resistance, developing explosive power and endurance. Over time, this enhances both foot speed and agility, which are crucial for effective boxing movement.  Aqua Boxing and Metabolic Training: A Fat-Burning Machine Aqua boxing is an excellent form of metabolic conditioning, as the combination of continuous movement and water resistance keeps the heart rate elevated, maximizing calorie burn and fat loss. Studies have shown that training in water can burn just as many, if not more, calories than traditional land-based workouts due to the increased effort required to move against resistance. A typical 45-minute aqua boxing session can burn 400-600 calories, depending on intensity, making it an effective option for those looking to improve body composition and endurance. Beyond burning calories, aqua boxing significantly improves cardiovascular health. The combination of aerobic and anaerobic training strengthens the heart and lungs, enhancing oxygen efficiency and endurance. This makes it an excellent workout for athletes, fitness enthusiasts, and even those recovering from injuries who want to maintain cardiovascular fitness without excessive strain on the joints. Additionally, aqua boxing helps build lean muscle mass while maintaining a high metabolic rate. The body must constantly adjust to the water’s shifting resistance, engaging more muscle fibers than traditional training. This results in increased muscular endurance, strength, and post-workout calorie burn due to the afterburn effect (EPOC), where the body continues to burn calories even after the session has ended. Cognitive & Psychological Benefits of Aqua Boxing Aqua boxing is not just a physical workout—it also offers powerful benefits for mental and emotional well-being. One of its key advantages is its ability to improve reaction time and coordination. The unpredictable movement of water forces the brain to quickly adapt, enhancing reflexes and decision-making skills. Because boxing itself requires split-second reactions, practicing in water makes these reflexes even sharper. Additionally, aqua boxing enhances mental focus by keeping the brain engaged throughout the workout. Unlike repetitive cardio exercises, boxing requires constant adjustments in technique, making it a mentally stimulating activity. This heightened focus can carry over into daily life, improving concentration and problem-solving skills. From a psychological standpoint, aqua boxing is an excellent stress reliever. The combination of vigorous exercise and the soothing effects of water releases endorphins, reducing stress and anxiety levels. The rhythmic nature of punching and movement through water creates a meditative effect, helping individuals clear their minds while engaging in a high-energy workout. Furthermore, mastering boxing techniques and building physical strength contributes to greater self-confidence and self-esteem, reinforcing a positive mind-body connection. The Importance of Proper Boxing Form in Aqua Boxing Proper form is crucial in aqua boxing to maximize effectiveness and prevent injuries. One of the key principles of boxing is that power comes from the core, not just the arms. Engaging the core during punches allows for stronger, more controlled movements, while full-body coordination ensures that punches are delivered with speed, accuracy, and efficiency. Proper rotation through the hips and driving through the legs also helps generate force without putting excess strain on the shoulders or wrists. Additionally, keeping the wrists aligned while punching in water is essential to reduce strain and prevent injury. The resistance of water slows down movement, which can cause unnecessary stress on the joints if punches are not properly executed. Retracting punches with control is just as important as delivering them, as this helps maintain shoulder stability and endurance. Balance and coordination are also key elements of aqua boxing. Since water constantly shifts, maintaining a strong stance with slightly bent knees helps absorb movement and provides a stable foundation for punches and defensive maneuvers. Keeping weight centered prevents excessive leaning, which can lead to loss of control and inefficiency in movement. By focusing on smooth, controlled execution, individuals can enhance both their technique and overall effectiveness in the water. Equipment in Aqua Boxing: Optional but Beneficial One of the greatest advantages of aqua boxing is that no equipment is necessary to get a highly effective workout. The natural resistance of water alone is enough to challenge the muscles, improve cardiovascular endurance, and enhance coordination. Beginners can start with just their body weight, focusing on proper boxing form, balance, and controlled movements to maximize the benefits of training in water. However, for those looking to add an extra challenge, aqua boxing equipment can enhance the workout by increasing resistance and intensity. Webbed gloves or aqua boxing gloves create additional drag in the water, making punches more challenging and increasing muscle engagement in the arms, shoulders, and core. These gloves also improve grip strength and help refine punching technique by forcing the muscles to work harder against the water’s resistance. For those who want to focus on lower-body training, aqua resistance fins or ankle weights can be incorporated to add difficulty to footwork drills and defensive movements. While not required, these tools allow for progressive overload, helping individuals continue to improve strength, endurance, and speed over time. Ultimately, whether training with or without equipment, aqua boxing remains an incredibly effective workout. The choice to use additional gear depends on personal fitness goals and desired intensity. The beauty of this training method lies in its adaptability—allowing individuals to progress at their own pace while still reaping all the benefits of a powerful, full-body workout in water. Final Takeaway: Why Aqua Boxing is the Ultimate Workout Aqua boxing offers a unique and powerful combination of strength, endurance, balance, and mental sharpness. By integrating boxing techniques with water resistance, it provides a low-impact yet high-intensity training method that is effective for all fitness levels. The constant engagement of stabilizer muscles improves coordination and injury prevention, while the sustained cardiovascular effort maximizes calorie burn and metabolic efficiency. Beyond its physical benefits, aqua boxing also enhances cognitive function, mental focus, and psychological well-being. It sharpens reflexes, improves reaction time, and acts as a powerful stress-relieving workout. The need for proper form and technique in water ensures that individuals develop better posture, core strength, and body control. Whether you are an athlete looking to refine your boxing skills, a fitness enthusiast seeking a new and challenging workout, or someone recovering from an injury who needs a safe yet effective training method, aqua boxing is one of the most versatile and rewarding workouts available. It combines the best of boxing and aqua training to deliver a full-body, high-energy, and mentally engaging experience that enhances both physical and mental strength. About Fides Enriquez : Based in Napa, CA, Fides Enriquez is a dynamic fitness professional with certifications and specializations across both land and water modalities. She is an AEA-certified S’WET Master Trainer Apprentice with expertise in S’WET, Aqua Combat/Aqua Boxing, and Ai Chi. Fides is also a NASM Certified Personal Trainer and Women’s Fitness Specialist, a TRX-certified coach, a Boxing for Fitness Coach through Box ’N Burn Academy, and a certified HydroRider Instructor. Fides is the creator of TrueForm Boxing, a boxing-for-fitness format designed to emphasize form, function, and cardiovascular endurance. The method is accessible to all fitness levels and prioritizes technique without compromising intensity. She is an instructor and trains clients both on land and in the water, offering personal and small group sessions through Donavan’s Wellness Solutions at Calistoga Fit and Yountville Fit. Fides also runs her own private practice at Liwayway Fitness & Wellness Studio, a serene backyard studio she founded in honor of her mother, located in the heart of downtown Napa. Follow Fides Online: On Instagram: https://www.instagram.com/aquafitnessnapa On Facebook: https://www.facebook.com/fidesenriquez Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission.

By S'WET™ Instructor Laura Thomason Shift Happens: My Journey to Becoming an Independent Aqua Fitness Instructor Crossing over from employee to contractor felt bold, maybe even a little messy. But it was the right choice then, and it still is. Here’s how I stayed true to myself and made it work. I kept thinking I’d know when it was the right time to branch out on my own—like there would be a clear sign, something strikingly good or bad to push me. But that moment never came. Instead, I realized my mission went beyond what was expected of me as an employee instructor. The support I needed wasn’t there, so I had to create it myself. Now, I have a new sense of freedom—and a lot more behind-the-scenes work—for something that started as a small side gig in 2018. Over the next few years, I see the contractor role solidifying my brand, expanding my reach, and generating the revenue to support my goals. Living in rural Vermont, my next facility could be 30 miles away, but as a traveling instructor, I have the flexibility to go where the opportunities are. I’ve even started approaching athletic coaches to cross-train student athletes—an exciting new avenue. The shift forced me to get up to speed fast on insurance, booking systems, and marketing. I also invested in my own aquatic equipment—something I’d waited years for facilities to provide. (More on that in a bit...) My goal in every class is to give everything I have in that moment—to inspire students to make waves and embrace all the benefits water has to offer, both physically and mentally. But let’s be clear: while I love helping people, I’m not driven by philanthropy. I expect to be compensated fairly for my investment in time and education. Now, I have more control over profitability and can reinvest in my own growth—training, memberships, certifications, and CEUs. Like many instructors, I started in a facility with few prerequisites—no formal training, just a willingness to teach. While not the most impressive beginning, I’m grateful for the opportunity it gave me to grow. In the early years, I focused on confidence and class structure. My facility initially supported me with a certification and a Fitmotivation subscription, and for a while, that was enough. My classes grew, and I gained momentum. Naturally, I thought I had earned the right to ask for better equipment. I quickly learned how hard it was to get a ‘yes.’ It took two years and countless emails just to secure a $300 order of high-density noodles. Brutal. I didn’t want to burn bridges, so I treaded lightly with management, balancing my desire to grow with the reality of limited facility support. When I wanted to attend conventions and earn additional certifications, the financial burden fell on me. My instructor stipend barely covered costs, making this gig feel more like an expensive hobby. Determined to prove my value, I pitched pay-to-play specialty classes like S’WET™ and Aqua Strong. The first rollout in summer 2023 gave me a taste of independent programming, even though I was still an employee. By summer 2024, I had personally taught 54 classes in just 2.5 months. But despite my success, I struggled with the facility’s resistance to change. I was on the brink of an identity crisis—torn between pushing my ideas and respecting “the way things have always been done.” After summer ended, I returned to another facility, eager to fit back in. Within months though, familiar roadblocks appeared—outdated instructor fees and no immediate plans to invest in basic equipment to name some. That’s when I knew: I had to stop waiting for the change I wanted to see. It was time to go solo. A casual chat with management about renting pool space turned into a formal meeting, and I secured my first rental contract. It felt like winning gold. That same day, I ordered my HydroRevolution equipment—something I’d debated for years—because now, I was running the show. No more waiting for approvals. If you’re like me, always striving to grow, you might find this industry rigid and unsupportive at times. Facilities often don’t prioritize or invest in instructors simply because they don’t fully understand what we do. That’s why it’s crucial to advocate for yourself. Have conversations with management, educate them, and be patient. And when you hear “no,” be cooler than I was—don’t take it personally. The shift to independence wasn’t something I planned, but it was inevitable. Now, I face new challenges, but I also have the freedom to shape my own future—and that makes all the difference. Laura Thomason is an aqua fitness instructor at Smugglers' Notch Resort in Jeffersonville, VT as well as Hard'Ack Pool in St. Albans, VT. She's AEA, S'WET, and ABS Aqua Combat certified. Laura is an avid lover of the water and stumbled across an aqua fitness class while waiting for open swim to start one morning in 2016. The rest is history. She now passionately teaches multiple aquatic formats and her goal is to change the perception of aquatic fitness so that more people of all ages and athletic abilities will learn how effective and beneficial it can be move in the water. Outside the pool, Laura enjoys cooking for her family and bike joring with her husky. Follow Laura Online: On Instagram: https://www.instagram.com/aquafitnessvermont On Facebook: https://www.facebook.com/profile.php?id=100091895920946 On YouTube: https://www.youtube.com/@AquaFitnessVermont Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission.

by Jenni Lynn Fitness Martha Stewart continues to inspire with her boundless energy, sharp intellect, and disciplined approach to fitness, proving that age is no barrier to staying active. Her recent Netflix documentary,  Martha , offers a glimpse into her vibrant life, highlighting her commitment to wellness. Stewart’s routine is a masterclass in balance and sustainability. She attends Pilates classes three mornings a week, waking up early to exercise in a peaceful, focused environment. Yoga complements her Pilates sessions, helping her maintain flexibility and balance. But Martha doesn’t stop there—her farm in Bedford, New York, doubles as a natural fitness hub. From gardening to horseback riding, everyday tasks keep her moving, proving that an active lifestyle doesn’t always require a gym. Her home gym, however, is equally impressive. Equipped with weights, a treadmill, and expert guidance from a personal trainer, Stewart balances strength training with cardio to maintain muscle mass and heart health. Celebrity trainer Kollins Ezekh praises her practical approach, which prioritizes functional fitness over intense, unsustainable workouts. Stewart’s example resonates not just with her peers but with all generations, illustrating how staying active keeps the body strong, the mind sharp, and life full of possibilities. The Aquatic Connection While Martha’s land-based routine works wonders for her, not everyone has access to a farm or a personal trainer. This is where aquatic fitness steps in as an accessible and powerful way to stay healthy at any age. For older adults, the buoyancy of water relieves pressure on joints, making aquatic exercise ideal for improving strength, flexibility, and cardiovascular health without the risk of injury. Simple water walking or low-impact classes like water aerobics can boost mobility and confidence while preventing falls—a concern echoed by trainers like Ezekh. High-intensity aquatic fitness sessions are excellent for building endurance, burning calories, and recovering from injuries. Programs like S'WET incorporate resistance tools to make workouts both fun and challenging, appealing to anyone looking to switch up their fitness routine. Preparing for Life’s Challenges Whether you’re following Martha’s example or diving into aquatic fitness, the goal remains the same: preparing your body and mind for whatever life throws your way. Functional fitness—whether it’s yoga, Pilates, or swimming laps—enhances your ability to move easily through daily life while fostering independence and resilience. Martha Stewart exemplifies the idea that fitness isn’t about extremes—it’s about consistency, joy, and adaptability. And while not everyone may find themselves riding horses or lifting weights in a home gym, there’s an accessible solution for everyone to stay fit, no matter their stage in life. So, grab a yoga mat, head to a Pilates studio, or take a dip in the pool—your health will thank you! Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

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

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