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.

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.

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 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!

by Jenni Lynn Patterson LaCour Winter is here—frosty mornings, cozy vibes, and endless possibilities! While the season can bring its challenges (hello, shorter days and chilly temps), the S'WET™ Squad has your back. Let’s conquer winter with energy, warmth, and connection! Banish the Winter Blues : Discover how the SAD Light Therapy Lamps can boost your mood even on the gloomiest days. Click here for the Top 5  Stay Active Indoors : Keep moving with creative home workouts and virtual fitness classes—no need to put your goals on ice! Jenni Lynn's Eight Ideas to Stay Active this Month: Yoga:  Looking for a calm sea instead of riding the cardio waves? Yoga is the perfect way to improve balance and flexibility while diving into a meditative state. Need inspiration? Search YouTube for beginner-friendly poses that will help you float away into relaxation. YouTube Workouts: Stream your way to fitness! YouTube is a treasure trove of workouts led by certified instructors ready to teach you the ropes. Whether you want to paddle into Pilates or plunge into H.I.I.T., there’s something for everyone. Check out our YouTube channel for content: Cleaning:  Grab your mop and make a splash! Tidying up your home is an unexpected but effective workout. Sweeping, vacuuming, and scrubbing not only leave your space sparkling but also get your heart racing like a speedboat. Jump Rope:  Skip the gym and grab a jump rope! This simple activity burns up to 20 calories per minute, helping you stay buoyant on your fitness journey. Plus, it’s low-cost and high-impact—jump in and see for yourself! Hula Hoop:  Whirl your way to a stronger core! Hula hooping isn’t just child’s play—it works your hips, butt, and core while giving your calorie burn a big splash. Active Video Games:  Wave goodbye to lazy gaming! The Wii Fit and similar games turn your living room into a fitness lagoon. Dance, jump, and play your way to better health—all while having a blast. Use the Stairs:  Step up your game by turning your stairs into a waterfall of fitness potential. Walk or jog up and down a few times to get your heart rate flowing like a current. Exercise Your Mind:  Fitness isn’t just physical—don’t forget to hydrate your mind! Stress can feel like a riptide dragging you down, so take 10 minutes daily to meditate and find your calm waters. A clear mind keeps your health afloat. Cozy Season Goals : Indulge in healthy comfort foods , curl up with a book, journal/goal set  and savor the magic of snowy landscapes.  Winter Wonderland Fun : Venture out for snowshoeing, ice skating, or a cozy cabin escape—adventure awaits! Build Community : Stay connected with loved ones, support local businesses, stay connected with the S’WET™ Community  and give back this season. Grab your favorite winter beverage and let’s make this season one to remember. The S'WET Squad is here to help you shine all winter long! Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

By Guest Blogger Jackie Lebeau, M.S. Excerpts taken from Resistance Training – Land vs Water: A Review. Originally published in Akwa Magazine by AEA , September/October/November 2024, Volume 38, Number 2.  Take a little trip down memory lane with me. When I was 6 months old, I was enrolled in Baby & Me classes with my dad. As soon as I could walk, I took swim lessons until I was skilled enough to compete on my summer club’s team. I swam all four years for my high school team, and as soon as I was old enough, I worked at the pool lifeguarding and teaching kids how to swim. Despite my years around and in the water, I was in my late teens before I ever associated “exercise” with the pool. Water was many things for me…it was for sports like swimming, water polo and synchronized swimming. It was for summer fun like belly flop contests and sharks & minnows games and it was for vacation activities like jet skiing, parasailing and fishing. But exercise? No.  I mention my backstory because most of us, including myself, learn about exercise, or more specifically weightlifting on land. Despite the hundreds of hours I spent in the water, everything I learned about cardiovascular fitness, flexibility and resistance training took place on the weight room floor or in a fitness studio. Teaching aquatic strength training requires an understanding of the numerous differences between air and water as well as the ability to cue and lead exercises using specialized equipment. Learn the basics on land…but flip the switch to teach in the water.  To compare land vs water, we’ll review what we already know. On land, we use a variety of fitness equipment including weighted  (dumbbells, bars and plates, fixed bars, kettlebells), rubberized  (tubing, bands, loops), balance  (BOSU®s, stability balls, core boards), agility (ladders, cones, dots, reaction balls), flexibility  (mats, straps, blankets, blocks) and dynamic  (battle ropes, gliding discs, TRX®). In most studio scenarios, the vector of force we are working against is gravity. In order to strengthen our muscles effectively, we have to position ourselves directly against gravity. This is why we move around so much in a studio strength training class. So as to position each major muscle group against gravity we complete the workout from standing, all fours, kneeling, bent over, seated, side-lying, supine, and prone positions.  Joint actions are the same whether we exercise in the studio or in the pool. The difference however is how our muscles respond due to the resistance of the water and the type of equipment used. Every move we make in the pool is resisted. This means that we don’t have to reposition our body in order to work opposing muscle pairs the same way we do for strength training in the studio. This is true when no equipment or drag equipment is used. Muscle actions will differ however if we are using buoyant dumbbells, weighted dumbbells, or resistance tubing.  It may sound complicated, but AEA uses a straightforward concept to teach how muscle actions differ based on the type of equipment used. Bonus: this concept works on land also! When analyzing which muscle is the primary mover in an exercise, ask yourself, “Is my movement resisted or assisted?” Resisted movement is impeded (or made more difficult) by gravity, buoyancy, or by the properties of the equipment. Assisted movement is facilitated (or made easier) by gravity, buoyancy, or by the properties of the equipment used. Examples of resisted and assisted movements using buoyant, weighted, rubberized, and drag equipment: Equipment RESISTED MOVEMENT Buoyant dumbbells Movement towards the pool bottom Weighted dumbbells Movement towards the surface of the water Resistance tubing Movement away from the anchor point Drag fins  Movement in any direction under water  Equipment ASSISTED MOVEMENT Buoyant dumbbells Movement towards the surface of the water Weighted dumbbells Movement towards the pool bottom Resistance tubing Movement towards the anchor point To contact Jackie directly, e-mail her at jackie.lebeau@gmail.com . Excerpts taken from Resistance Training – Land vs Water: A Review. Originally published in Akwa Magazine by AEA , September/October/November 2024, Volume 38, Number 2.  References: American Council on Exercise. 2023. The Exercise Professional’s Guide to Group Fitness Instruction . Print. Aquatic Exercise Association. 1018. Aquatic Fitness Professional Manual. 7th ed . Print. Athletics & Fitness Association of America. 2010. Fitness: Theory & Practice. 5th ed.  Print. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

A systematic review published in BMJ Open Sport & Exercise Medicine shows that aquatic-based high-intensity interval training (HIIT) can significantly improve exercise capacity in adults with chronic health conditions . Even better, the research found no significant difference in results between aquatic HIIT and land-based HIIT , but had fewer adverse events and higher adherence rates, ranging from 84% to 100%! Participants of the study (74% women) had a range of conditions including back pain, arthritis, chronic lung disease (COPD), type 2 diabetes , and multiple sclerosis. Some had more than one chronic condition. The results showed that those who performed aqua HIIT greatly improved their exercise capacity — measured by oxygen consumption, walking, and physical fitness tests — compared with no exercise. It even distinguished a beneficial effect compared to moderate-intensity exercise. A key finding indicates aquatic HIIT may be as beneficial as land-based HIIT , which gives people with chronic conditions an alternative and potentially more successful environment to begin and continue with high-intensity training. So let's add improving exercise capacity to the list of things aquatic fitness offers. But here's the real interesting takeaway for us: high-intensity interval training in the pool can provide the same effects on exercise capacity as gained on land, but with fewer injuries and a better chance for participant adherence. If you're a land-based instructor, especially working with clients with chronic conditions, it's time to consider adding some SURF to your TURF programming! Our Turf to Surf workshop is a literal "splash course" into everything you need to know to effectively teach an aquatic fitness class. This four-hour intensive workshop that will help land instructors learn how to build a balanced workout using base aquatic moves, as well as modifications to help your participants. Design Strength and HIIT circuits using common pool equipment to progress or regress workouts and work together in teams to brainstorm on how to build an effective class for your students! This course will give you a road map on what educational steps to take to continue to grow and elevate your aquatic fitness teaching skills. CEC’s: AEA:4; AFAA: 4; NASM: 0.4; ACE: 0.4 Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

By now, our readers already knows the incredible effects aquatic fitness can have on our body, mind and soul —from the low-impact relief it offers to the cardiovascular efficiency, and yes, even strength and muscle training . Turns out aquatic fitness also works wonders for glycemic control (the management of blood glucose levels). The aim of the 2019 study published in the journal Diabetes Research and Clinical Practice was to evaluate the impact water-based exercise has on individuals with type 2 diabetes mellitus (T2DM). Aquatic fitness is considered safe and well-tolerated for individuals with T2DM, including those with obesity or joint issues, due to the low-impact nature of the environment. Water's buoyancy reduces the stress on joints, decreases the risk of injury, making it a great workout option for many people with T2DM. Ready for the real S'WEET news? In addition to lowering blood glucose levels, participants who engaged in regular aquatic exercise also experienced significant reductions in their HbA1c levels, which suggests long-term blood glucose control . Reducing HbA1c is crucial for diabetes management because it is associated with a lower risk of diabetes-related complications such as cardiovascular disease, kidney damage, and neuropathy. The result suggests that the aquatic exercise is effective in helping individuals maintain better long-term blood glucose control, thereby reducing their risk of complications associated with diabetes. The icing on this proverbial sugar-free cake is they also found marked improvements in insulin sensitivity , which means those with type 2 diabetes can reduce the need for insulin or other medications for longer periods of time, giving their pancreas some much needed recovery time and help avoid insulin resistance. 'Coz the only resistance we want to see is the water pushing back against us when we S'WET™! But weight, there's more! Weight management can often and quickly become an issue for those with T2DM. Improved insulin sensitivity allows your body to use glucose more effectively which lowers insulin levels and reduces the signal for fat storage, making it easier to lose weight, especially around the abdominal area. That new weight loss then improves yours insulin sensitivity even more, creating quite a beautiful (and beneficial) cycle. Clearly if you or your clients are battling type 2 diabetes, there's real promise pool-side. While aquatic fitness has been proven over and over again to be a healthy form of exercise for just about everyone, studies like this reveal it can also be an effective intervention tool , specifically in individuals with type 2 diabetes. It offers benefits like improved glycemic control, enhanced cardiovascular fitness and insulin sensitivity, while being a low-impact, accessible option for those managing diabetes. Looking to help us change the perception of aquatic fitness? Get certified in S’WET™  as part of our next online Instructor Training. Join Jenni Lynn and members of the S’WET™ SQUAD for a full day of intensive education and practical learning designed to revamp and reinvigorate your aquatic fitness teaching skills!  IMPORTANT NOTE ABOUT THIS PROGRAM:  This training will provide you with a specific, licensed format based on the fundamentals of aquatic fitness and NOT an official certification to offer all formats of water fitness . Prior aquatic teaching experience/education is recommended. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com  to request permission. AI Disclosure:  Some photos in our posts may be AI-generated.

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