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

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

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

Taking on the adventure and challenge of incorporating new equipment in class can be both exciting and terrifying. The training versatility of the water alone is vast but adding equipment like foam, drag, weights or even resistance bands can take an aquatic workout to a completely new depth. So when transitioning my intermediate class to an advanced level and adding the HYDRO-FIT™ buoyant cuffs, I was equal parts anxious and eager. The transition was a great success and below are some teaching tips and sample exercises that I found effective. Buoyant cuffs are comprised of material that is specific to water and floats. When the cuff is pushed down under the surface of the water towards the pool bottom, it creates a concentric (shortening) contraction of the muscle. When the cuff moves toward the surface of the water, in a controlled manner, it creates a lengthening muscle action, or eccentric contraction. I begin the class traveling in a big circle. My goal is for students to become comfortable and confident controlling the leg movements with added buoyancy attached to the ankles. It is important for students to understand that they need to really use their arms, legs and core to control body movements and keep their feet properly aligned under the hips. Progressing travel from short lever/single foot movements (e.g. jogging), to long lever/two footed movements (e.g. cross-country ski), and finally to elevated foot positions assists students to gain physical strength and control over body alignment. I began to notice that although my verbal cues were helpful, I had to also be mindful of demonstrating with proper posture on deck to prevent students from leaning too far forward and trying to look down to watch their feet. Also, it was important to bring attention to the placement of their legs and feet (not lifting the knees too high) and the constant engagement of their core, hips and gluteal muscles to control lower body positioning. After traveling for 10-15 minutes and gaining confidence in their abilities and proper form, I bring them to the wall for isolated leg and core work. I like to use this as an opportunity to show how effective the buoyancy equipment can be, and at the same time, how it can challenge balance and core strength. Performing single leg lifts in the frontal (side to side) and sagittal (front to back) planes, while holding or having their backs to the wall, creates isometric contractions of the core as well as concentric and eccentric muscles actions for the lower body. I also have them face the wall, using both hands on for support if needed, and begin to do mountain climbers (vertical or diagonal/level III) and double leg tucks for core work. If they feel strong enough to let go of the wall, they have this option, but initially using the wall helps reduce the chances of improper form or injury. From the wall, I have my class take the cuffs off of their feet and place them either on their upper arm or forearms for level III/suspended training. If I have participants with cervical or elevated scapula issues, I advise them to put the cuffs on their forearms and focus on performing scapular depression during suspended exercises. Suspended work with the cuffs on the upper body allows the lower back to relax and elongate and the pelvis/sacrum area to drop. During this level III work I perform base movements that sometimes incorporate the wall, like a level III cross-country ski with their back to the wall while cueing the back foot to touch the wall with each stride for extra posterior work. Or I will have them tap the wall each time the feet come forward during a front to back shoot through. To finish my cuff class on a high note, I enjoy incorporating abdominal and gluteal work using Pilates and some kicks, NYC Rockettes style! Having the ability to float yet use your hands freely allows the opportunity to perform multi-directional diagonal body positions, as well as a challenging V-sit for an extra core challenge. Want to try this in your class? The following workout is a program you can use for a 45-60-minute program. SAMPLE WORKOUT: Warm-Up (8-15 minutes) Traveling with cuffs on ankles – I turn the class around every 2-2 ½ minutes. High Knee Jog with Transverse Opening Arms High Knee Jog with Pumping Arms High Knee Jog with Hands on Head OR Alternating Arm Reaches Cross-Country Ski Level I Cross-Country Ski Level II with Tucks Cross-Country Ski Level III (paying attention to form & upright torso) Hops Level I Level III Tuck HOLD (keep feet below hips & use arms to pull forward) Jumping Jacks OR Cross-Country Level I – traveling laterally Leg/Core Wall Work (8-12 minutes) Cuffs on ankles; hold the wall for support if needed; be mindful how high the leg is lifted. Side Leg Lift (toes forward; control cuff towards surface) - 30/60 sec on each leg Forward Leg Lift (control cuff towards surface) - 30/60 sec on each leg Leg Circles( keep circle small to control alignment) - 30 sec each direction/30-60 sec on each leg Bent Knee Leg Press (control cuff & stop knee/hip at 90 degrees) - 30/60 sec on each leg Turn to face wall Double Leg Press/Hops - 60 sec Mountain Climbers (Level I or Level III in diagonal position) - 60 sec Wall Circuit (6-9 minutes) Perform each exercise for 1 minute & repeat 2-3 times Level III with feet tucked below hips: Pull forward to the wall & push backwards to the lane/wall Facing wall (option to hold): Double Leg Press/Hops Cardio Sprint (option to hold wall): High Knee Run with pumping arms/arms overhead OR Mountain Climbers (level I or level III diagonal) Level III/Suspended Work (15-20 minutes) Cuffs on upper body. Hold each move roughly 1–1 ½ min depending on class ability. Cross-Country Ski – focus on hip opening Hold Split for Stretch on each leg (split stance in sagittal plane – 15 sec) Pendulum Cross-Country Ski – body travels vertical & diagonal side to side Diagonal Plank Hold - Lead into single leg lift (Pac man) keeping bottom foot on floor – Repeat on each side Front to back shoot through - Lead into circling legs (open front to back & back to front) Reverse Plank position – Rockette Kicks (emphasize pushing leg down) Moguls in 3’s (Single – Single – Double) Side to side shoot through - Lead into adding 4 scissor/CC legs on each side (movement at the hip, not knee) Diamond Legs Twisting (feet touching below hips) Travel Diamond Legs up to surface for 4 counts & down for 4 counts Reverse Plank position – Rockette Kicks (emphasize pushing leg down) V-Sit Hold (pike hips/toes & head at surface) trying to keep toes as high above water as possible with heels touching V-Sit lifting straight legs up & OUT V-Sit lifting straight legs out to IN V-Sit stack heel toe & lift – switch feet & repeat Cool Down I hope you enjoy. If you have any questions, please feel free to contact me at jennilynn@jennilynnfitness.com. ABOUT THE AUTHOR: Jenni Lynn Patterson-LaCour is an AEA ATS and CE Provider as well as NSCA, CPT and CE Provider for AFAA and NASM. Jenni Lynn is also the creator and founder of S'WET by Jenni Lynn Fitness™, a trademarked aquatic fitness program that incorporates her swimming background with kickboxing, HIIT, yoga, pilates, and strength training in the pool. She truly believes the perception of water fitness can be transformed and soon ALL ages and genders will be working out together in the pool! Reprinted with permission from the Aquatic Exercise Association (AEA) www.aeawave.com This article first appeared March 1, 2019 online as a Featured Article.

Hey you. YES, YOU! I got a question. And I mean this with all due respect but... JUST WHO DO YOU THINK YOU ARE? No seriously, who are you? Take a moment and think about how you'd answer that. Because in this world today, if you can't define yourself, you let everyone else do it for you. And until you can accurately describe who you are, separate from what you do, you'll never be able to turn your small business into a big brand! Now I know what you're thinking: I'm just an aquatic instructor or personal trainer. I don't need a brand. I work for a gym, or private company, or perhaps even yourself as an independent consultant. That's awesome! Part of your identify is the company or person you work for. But that's just PART of YOU, right? So what makes up the rest then? Truth is...the rest is the BEST part of who you are. It's what makes you unique. It's your "special sauce"... the "secret ingredient" to your success. It's WHO YOU ARE, not WHAT YOU DO for work. The best part of you is your BRAND. And I promise you, once you understand what yours is, you'll be able to harness it's incredible power to turn small seedlings into fruitful successes! At IAFC 2019 this summer, Jenni Lynn is going to be presenting for the first time a workshop called "B.Y.O.B" (Session #207: Build Your Own Brand). We're gonna be asking some unique questions, and play a few silly games, all so you can begin to identify who you really are and then explore the various technologies and social media tools out there that can help amplify your particular message. We hope you leave the B.Y.O.B. at #IAFC2019 lecture with some fresh ideas on how you can begin to build your own brand and let it attract the customers and clients you want to see show up to your classes! See you in lecture! Attending BYOB at IAFC? Here's an exercise to get you prepared!

Join us for TWO FULL DAYS of #AquaticFitness Education hosted by the AEA and featuring S'WET's Jenni Lynn Patterson-LaCour! WHEN: March 23-24, 2019 WHERE: Downers Grove, Illinois CLICK HERE TO REGISTER NOW Early Bird AEA-Member Registration Deadline: February 23, 2019 Check out this action-packed schedule of events: DAY ONE: Saturday March 23rd 8:00 AM - 10:15 AM – H2O CIRCUITS Experience creative aquatic circuit options using a variety of equipment for total-body training! A cost-effective way to add equipment to you pool programs, these teaching tips and class suggestions will put circuit training back on your list of favorite formats. $45 Early Bird AEA Member $55 Late and/or Non-Member CECs: AEA/AF 2.0, ACE 0.2, AFAA 2.0, ATRI 2.0, NASM 0.2 10:30 AM - 12:45 PM – BALLOLOGY Put the fun back into fitness and “round out” your programming with an inexpensive, universal equipment option – a small, pliable ball. Explore effective techniques to challenge cardio conditioning, coordination and core training that appeals to a wide range of participants - both in the studio and the pool. $45 Early Bird AEA Member $55 Late and/or Non-Member CECs: AEA/AF 2.0, ACE 0.2, AFAA 2.0, ATRI 2.0, NASM 0.2 1:30 PM - 3:45 PM – S’WET BOOTCAMP Get your students energized with our high-intensity boot camp classes! By combining circuit training with creative exercises and equipment, this course offers new ways to optimize your pool space with some hard-core aquatic training, helping students achieve results they want. $45 Early Bird AEA Member $55 Late and/or Non-Member CECs: AEA/AF 2.0, AFAA 2.0, NASM 0.2 DAY TWO: Sunday March 24th 8:00 AM - 11:00 AM – S’WET SILVER Expand your techniques using level II, grounded and equipment assisted high-intensity exercises to elevate your elite senior/low level mover aqua enthusiasts. Incorporate everything from cardio intervals, balance work and core teasers that will keep our active aging population coming back for more! $55 Early Bird AEA Member $65 Late and/or Non-Member CECs: AEA/AF 3.0, AFAA 3.0, NASM 0.3 12:00 PM - 3:00 PM – RATED M FOR MATURE Baby Boomers and beyond want a training program that meets their needs and interests, while accommodating special concerns, such as fear of falling. Develop purposeful movement to achieve balance, coordination, mental awareness, posture, and range of motion. $55 Early Bird AEA Member $65 Late and/or Non-Member CECs: AEA/AF 3.0, ACE 0.3, AFAA 3.0, ATRI 3.0, NASM 0.3 ADDITIONAL DETAILS: *** Advance Registration Required - NO ONSITE REGISTRATIONS WILL BE ACCEPTED *** View specific event information at www.aeawave.com under Calendars/AEA USA. Click on the Event you wish to attend for more details, registration links or specific downloads. Questions about this event? Email info@aeawave.com CLICK HERE TO REGISTER NOW Jenni Lynn Patterson-LaCour is an AEA ATS, NSCA-CPT and Continuing Education Provider for AEA, AFAA and NASM. Combining her education in health psychology and swimming experience, Jenni Lynn enjoys creating a total body water workout that challenges every type of participant.

My idea of the perfect pool is one that’s big, beautiful, clean and maintained at 83/84 degrees - an ideal situation where we can go back and forth between high intensity work and balancing yoga movements without turning into an ice cube. Instead, I am working with ‘swimmer water’ kept at a brisk 80-82 degrees, where it’s difficult for most of my participants to even get in the pool to start class. Dealing with this challenge for the past decade, I have come up with some creative ideas on how to warm my students up quickly in these frigid waters. Most of my classes do start with travel, and this is a fun way for students to not only get familiar with how to move themselves through the water but using the water’s inertia is a fast way to get muscles working hard and elevating body temperatures. Whether working with the entire 25-meter pool (lucky!), a single/double lap lane, or an “interestingly shaped” pool, there are a few more ways that I enjoy warming participants up in cool water. When I started working at the Manhattan JCC, I realized that the previous instructor had always had the students doing stationary warm-up drills, with very little directional changes. Most of the students would complain about how cold the pool was, and they didn’t really care for my encouraging words, "Then work harder!" We all know that change is very difficult for most people to deal with, so I decided to start off slowly incorporating more traveling options into the routines. It all started with turns. I was still in my first year of teaching and not the greatest at cueing directional changes, so I began with quarter turns while doing Jumping Jacks. As I felt more confident (in their abilities and mine), I progressed to half and full turns, while changing up the base moves I was using. This was a hoot for the participants! Eventually, we all progressed to some fun exercise variations. For example: Jack 8 → ½ turn R & Jack 8 → ½ turn R & Jack 8, continuing to make a complete ‘around the world’ with Jumping Jacks. Another fun one was doing a half or a full 360-degree turn with Cross-Country Skis. This definitely required advanced cueing and great music for the tempo, but the students were making waves and warming up. Note: careful no one gets dizzy. The Whirlpool: After starting to gain the class’s approval, I threw a huge curve ball and had them start traveling around in a ‘circle’ to begin class. We have only a single lane of a 25-meter pool (with the line down the middle) for up to 14 participants, so I had them traveling around the middle line. Since one side is deeper than the other, I put a marker on the deck to make sure people are in the appropriate level of water, so they can maintain their speed while traveling. Nothing, and I mean nothing, is more annoying than when participants choose to be in water that is too deep – when they have access to shallower water – resulting in horrible form and posture! Once we got the circle going and then turned around to push against the wall of water, people were warming up quickly! The class started to experience the whirlpool effect and truly feel the water’s inertia (or as I call it “water power”); they realized that they had to work much harder to maintain both form and speed. Check out Jenni's One-Minute Warmup on Our YouTube Channel! By the way, I am a big stickler on posture, but being that I train New Yorkers, they can be challenging to slow down and take the necessary time to correct their body positioning. Over time, they realized how much more cardiovascular challenge they were getting from the traveling, and several even noticed physical changes in their bodies and stamina. As the class was progressing and more people were continuously showing up for class, I had to step up my wave game. On those crowded mornings where it was just too tight to travel, I went back to the AEA guidelines - short levers and start to pick up the tempo while maintaining your range of motion. When I can see from my student’s body and facial expressions indicating that the pool is really cold, I use one of my go to warm ups: STATIONARY WARM-UP High Knee Jogs w/ Pumping Arms (Bring hand to hip to pull elbows back) Tire Jog Right (Right leg jogs in & out of a tire, keep arms pumping) Tire Jog Left (Left leg jogs in & out of a tire, keep arms pumping) Tire Jumps (Jump both feet up and out, then up and in to the tire) Wide Leg Jog w/ Alternating Slicing Hook (When R knee is up, L hand hooks across the front of the body; when the L knee is up, R hand hooks across the body) Jumping Jacks (Emphasize pulling and pushing the legs/arms out and in) Level III Jumping Jack (Play around with using one arm at a time while waving the other above the water) Level I Cross-Country Ski (Cueing to scoop and pull the hands through the water) Twisting Ski (Cross-country leg with arms extended out for transverse rotation. Arms held in an “L” shape, so if your L leg forward/R leg back, your R arm is straight out in front and your L arm is straight out to your left side. When the legs move, the arms stay straight as you rotate them to the other side, working in opposition to the legs, to challenge the core) I continue each exercise for 30-60 seconds while giving physical cues, such as: Keep the ears over the shoulders to maintain tall spine. Try to get the knees as high and possible while really pushing and pulling the water! Your abdominals are in control of the legs so let’s try to stay with the tempo of the music as much as possible. For the Wide Leg Jog, brace your abdominals and try not to rock the torso side to side but lift the knees up higher to the side using your obliques. For Hooks, pay attention to your hand placement to change or increase the resistance of the water… Slice → Fist → Scoop With Rotating Skis, keep shoulders and hips squared to the front and brace the abdominals to prevent twisting the torso. This is YOUR workout; you get what you put in! Cueing is an art form that only improves from experience. When it comes to getting your participants fired up and moving quickly, your verbal cueing needs to have enthusiasm and encouragement…especially if you’re going to warm them up quickly and keep them warm! ABOUT THE AUTHOR: Jenni Lynn Patterson-LaCour is an AEA ATS and CE Provider as well as NSCA, CPT and CE Provider for AFAA and NASM. Jenni Lynn is also the creator and founder of S'WET by Jenni Lynn Fitness™, a trademarked aquatic fitness program that incorporates her swimming background with kickboxing, HIIT, yoga, Pilates, and strength training in the pool. She truly believes the perception of water fitness can be transformed and soon ALL ages and genders will be working out together in the pool! Reprinted with permission from the Aquatic Exercise Association (AEA). This article first appeared in the December 2018 - January 2019 issue of Akwa magazine. www.aeawave.com

There comes a time in every man's life when he catches himself staring down his own reflection in the mirror, an image he barely recognizes looking back, both wondering where all the years went... For me, it was abundantly clear. It all went to my gut. I was nearing forty, pushing one-eighty and at only five-foot-eight, wore it all around my waist. Two decades of sedentary sitting, eating two-thirds of all my meals behind a desk, and look what I became - a stranger to my own eyes. I wasn't depressed per se, but I was certainly being dragged down by the weight of it all (literally and metaphorically). I knew I needed to exercise, but I hated going to the gym. I didn't play any sports, unless you count video games. My Insanity DVD's, still in their original packaging, sat dusty on my bookshelves -- and I didn't even own a DVD player anymore! Oh, and the last time I tried out Cross Fit, some guy bench-pressed ME over his head. So what was left for me to do? Where could a guy like me go from here? "Come to my Aqua Class," my friend Jenni Lynn said emphatically. "It will give you a really intense workout." I believe the exact expression I used was: "Yeah. Right." AQUACISE? Sure, I knew all about it. When I was twelve, I watched from the pool steps as my grandmother splashed around with these tiny worn-out foam dumbbells tucked under her arms, trying everything possible to avoid getting her hair wet. "Sorry, Jenni," I said snickering. "It's just not for me." She wasn't as amused as I was, but persisted anyway: "I promise you'll like it." Jenni Lynn was wrong. I didn't like it; I LOVED IT. I loved it so much I came again the following week. And then the next. And then twice the week after that. I bought a class pass to come as often as I could. Eventually it became an obsession, something to look forward to twice, maybe three times a week and then every other weekend... At the fourth-month mark I took another look in the mirror, and this time, the man reflected back was starting to look familiar again -- more than just familiar...he was starting to look GOOD! ;) Now, don't get me wrong...it didn't all happen overnight. One class led to two, led to three, and so on...And since the workout was so intense, I started drinking more water, eating healthier, even sleeping better! Each positive step forward seemed to multiply, like change in a savings account. Compounded over time, the results were undeniable. And you know what? I wasn't alone. Fellow participants of all ages, sizes and experiences were right there with me. I was most shocked by the amount of MEN in the class. Young men. FIT MEN. Wasn't aquatic fitness an older woman thing? The answer was as glaring as my smile in the mirror: NO. #AquaticFitness is for EVERYONE. Over the next few weeks we will be interviewing some of our fellow #WaveWarriors, men and women, young and old, who dove right in and experienced the new wave in aquatic fitness: S'WET by Jenni Lynn Fitness™. Stay tuned for more testimonials and success stories like my own, and find out why fitness instructors like Jenni Lynn and her husband Chris LaCour are shattering the misconceptions of what aquatic fitness can offer students like me, one bead of S'WET at a time! S'WET'S AQUAMEN is a celebration of how Jenni Lynn Fitness is attracting a new demographic of students to the pool: Find S'WET on Facebook, Twitter, Instagram and YouTube!

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

Every time I get up on deck, it is an act of courage and responsibility for me. Confident is not a word I would have used to describe myself until after I began teaching aquatic fitness. I was terrified to get up and speak in front of my class in high school. A decade later, and my passion for aquatics finally put to use, I found that I felt more and more self-assured after each class I taught. I take my job very seriously. We still have fun in my classes, but I show up for my students with one purpose: to help them reach their goals. Whether you choose to define your title as a teacher, instructor or coach, our focus should be helping our students live a healthier and more active lifestyle. The word “choreography” sounds daunting to me, and I’m sure to many others. My personal style is defined as freestyle/non-linear, or as my students call it, S’WET Drills. I use HIIT and boot camp formats that focus around timed drills, and/or instructor guided circuits. The entire class performs the same exercises for either a designated amount of time. Or, I observe the class to see how effectively they’re performing each move, and transition to the next exercise once the majority are moving correctly. I am a believer in setting realistic yet challenging goals. One of my favorite ways to start class is asking my students to set their intentions or goals for the workout. Whether it’s to keep their mouth shut so they can focus more, give 85% instead of 65% during the interval sprints, or just get in two more push offs during circuits. I like to have everyone, including myself, set a goal. One goal I make for myself, that also benefits my students, is changing my routines every 8-12 weeks, so that we’re always working on different areas of physical and mental fitness. This could be focusing on balance, plyometric, cardiovascular endurance, strength and power training, neuromuscular, etc. Though I do work the entire body every class, having a focus helps to keep things interesting, and allows students to improve in multiple areas of fitness. This Coach & Command workshop came from a student telling me that she appreciated the way I coached the class and commanded attention. Hence the name was born! In this workshop, you will learn goal setting, strategies to push different ‘athletes’, and take away workout ideas and coaching tips to help you and your students achieve success. Reprinted with permission from the Aquatic Exercise Association (AEA) www.aeawave.com This article first appeared in the February March 2018 issue of Akwa magazine. Learn more about IAFC 2018 http://www.aeawave.com/IAFC.aspx PDF Copy of this article

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

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

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

Taking Your Land-Based Exercises into the Water​ Muhammad Ali -- one of the world's greatest boxers -- was known for his speed, endurance and unorthodox, dance-like fighting style. And as legend has it, what made Ali the ultimate contender in the ring was the truly unique way he prepared for his matches outside it... ...in the pool! ​ Ali knew that aquatic fitness workouts provide the perfect blend of intense cardio and superior resistance training, allowing you to build up stamina, improve balance and push yourself to work harder, all the while avoiding needless stress and injury to your body and joints! Perhaps Ali was actually revealing his secret training routine when he famously said, "float like a butterfly." The whole time he was actually talking about the swim stroke! Just Add Water! Adding water to your workout regiment can be one of the most effective methods for improving strength and body conditioning. And it's easy to do too. Why? Because almost any exercise performed on land can be done with modification in the water -- often times with even better results! But before you dive in, it's critical to understand the effects of water resistance on your body, how to properly modify certain movements to avoid injuries and how to choose the right pieces of equipment to improve your fitness experience. Our Turf to Surf workshop will do all of that, assisting you with taking your current land-based exercises into the water. Whether you're a certified personal trainer or just an enthusiast looking to expand your own workout routines, these workshops will bring you the latest trends in the fitness industry! Why Water Works... There's a reason S'WET is fast becoming the new wave in aquatic fitness -- IT WORKS! Topics in our Turf to Surf workshops include: understanding the power of resistance in the water, how buoyancy, density and body inertia can effectively work for and against you as part of your fitness training. how water workouts can be the most effective method for those with injuries and in rehabilitation. Pools, Tools & More The right pieces of equipment are the truest tools of our trade. In our Turf to Surf workshop we will have discussions and demonstrations of the differences between various types of aquatic equipment, including: drag, buoyant, weighted and resistant products, as well as when to use them most effectively. Moves You Can Use Finally, as part of the Turf to Surf workshop, we will review some of the core water-based exercises almost anyone can perform, and demonstrate ways to increase intensity for maximum results while still minimizing impact on your joints. Modification is the key to success! Interested in booking the Jenni Lynn's Turf to Surf workshop? Click here to learn more and download the details! You can also read/print a PDF version of this article online:

Here's what you missed this week at S'WET!