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MotivationMonday

Swimming Motivation Monday: Refillable Glass

Today’s Swimming Motivation Monday:

People who wonder if the glass is half empty or the glass is half full are missing the point. The glass is refillable. – Simon Sinek

It starts with our outlook. We can argue forever between optimists and pessimists, and both can say that they’re being unrealistic. Instead of focusing on the glass, imagine there is a pitcher of water sitting next it.

You must find the place inside yourself where nothing is impossible. Who’s to tell you what’s possible and what’s not? To put a limit on your life and the possibilities it can hold. Anything you desire in this world is possible! The ones that attain the ‘impossible’ simply disregarded these false truths in a search for their own. They didn’t accept the answer ‘just because,’ they went out and found their own. The biggest difference between possible, and impossible, lies in your mindset. Find the place within yourself where anything is possible. Where no obstacle is too great and nothing can stop you. Be unshakable to your surroundings. Never let someone else’s perspective dictate your reality.

The mind of man has unlimited potential. It has the limitless ability to create. Man has been on earth for thousands of years, yet we are still making new discoveries today and creating new things everyday. We cannot exhaust the creative power of our minds. Your possibilities are limited only by your thinking. What may be a limit for one person is a walk in the park for another. It’s all in the mindset. Your potential as a human being, then, is unlimited. You have within you the ability to become and to achieve anything you want.

The difference between the impossible and the possible lies in a person’s determination. Whatever the mind of man can conceive and believe, it can achieve. – Napoleon Hill.

🏊💪🏄🏋⛵

People who wonder if the glass is half empty or the glass is half full are missing the point the glass is refillable

Swimming Tip Tuesday

Swimming Tip Tuesday Common beginner mistakes for Front Crawl

Today’s swimming Tip Tuesday will focus on a common beginner mistake for Front Crawl, regarding ones head position.

When doing Front Crawl the swimmers head position is important because it is one of the key points of rotation when breathing. If the swimmers head is miss-positioned the head can act like an anchor and cause the body to sink. The act of sinking causes the swimmer to exert unnecessary energy to complete the stroke for any desired distance.

A common beginner mistake is the swimmer will pull their head up, or forward facing when going to take a breath, rather than turn to the side. This creates unwanted strain on the neck, and throws the body out of a streamlined alignment.

To avoid this, read the following listed below:

  • The swimmer should breathe rhythmically, exhaling for a fixed period (3 seconds) of time and inhaling for a fixed period (three seconds) of time
  • The swimmer should focus on the location of the ear and nose while turning the head to the side
  • The swimmer should turn their head with the movement of their arm as they go into a side glide

Side glide: The swimmer extends one arm past the head leaning the ear down into the water bringing the swimmer onto their side. Keeping the other arm resting slightly behind the hip.

Another common beginner mistake is the swimmer will look forward, towards the wall ahead of them while blowing bubbles. Again putting unnecessary strain on the neck and throwing the body out of alignment.

While the swimmer is blowing bubbles into the water via the mouth or nose, the swimmer should aim to keep their head in the water with their eyes looking down. The swimmers head should be in line with the body and the water level should come between the eyebrows and hairline.

Indications of proper head position are as follows:

  • The swimmers neck is relaxed and not strained upwards
  • The swimmers ears are under water completely
  • The swimmers eyes are facing the floor beneath them
  • The swimmers chin is slightly tucked towards the chest

If all of the above are performed, the swimmer has successfully executed the proper head position for Front Crawl.

Tip: With eyes looking forward and down, your head should be in line with the body and the water level should come between your eyebrows and hairline.

Well That’s all for this weeks Swimming Tip Tuesday!

Until Next Time!Swimming Tip Tuesday

MotivationMonday

Swimming Motivation Monday: Being Positive

Today’s Swimming Motivation Monday:

Being positive in a negative situation is not naive. It’s leadership.

The problem with a negative thought is not just contained within that moment. One singular negative thought can often serve as a catalyst for a chain of negativity. That negativity, if gone unchecked, will lead to pessimism, and ultimately defeatism and hopelessness. The resulting cycle leads to perpetual cynicism, and an aversion to new thought, new ideas, new experiences. A helpful tip is to look for the silver lining in every situation. If you’re thinking negatively because of the fear of failure, remember you only have to be right once. No matter how dim it seems, there is always a way through. Life never throws you more than you can handle.

It’s always possible to find some objection to any proposed course of action, and there will always be a “reason” for not doing something we’re inwardly compelled to do. There will always be a reason that makes it seems either impossible or futile. So, you just have to go, plunge ahead like a fool, so to speak, ignoring the obstacles.

There will always be something practical that seemingly needs to be done more, time will always be tight, you’ll always have doubts, etc. You won’t be able to wipe these out first and then start on what you want to do: thus saying that you just “have to go.”

The quickest path to mediocrity is by living through established norms and standards. You are you and that is your greatest power. No one can take that away from you. There is something out there that you can do better than everybody else. Find it and set the standard for excellence. It is only through setting new standards that we can advance ourselves and humanity as a whole. That journey begins with understanding and embracing that you are unique and society is better off for it.

If you realized how powerful your thoughts are, you would never think a negative thought.

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🏊💪🏄🏋⛵

Being positive in a negative situation is not naive, it's leadership

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly – Dolphin Kick

Today’s Swimming Tip Tuesday Butterfly – Dolphin Kick

Butterfly is a more advance stroke, for it requires controlled upper body strength and coordination of the arms and legs. Because of how advance this skill is we will revisit and discuss other components in future article, so keep your eyes pealed for some helpful pro tips.

Swimming is all about transferable skills, for those who have master Breaststroke an intermediate skill in which there is a large amount of coordination involved between the upper and lower body. The coordination of arms and legs during Butterfly will come more naturally in comparison to those who are still grasping Breaststroke. Another transferable skill is mastery of dolphin kick, as it is a direct building block for the overall mastery of Dolphin Kick.

In today’s Swimming Tip Tuesday we will focus on the how to execute the dolphin kick component of Butterfly.

When executing dolphin kick a large part of the movement comes from isolation of the hips. In a streamlined position along the water, the swimmer will push their pelvis downward to generate momentum that will move down the body from the hips, thighs, knees, calves, and then feet.

This downward push of the pelvis is done twice. The first wave to allows for mostly forward momentum, the second wave is used to generate upward momentum to bring the torso and head out of the water. Allowing the swimmer to breathe.

Pro tips:

  • Swimmers often use the imagery of a mermaid tail to describe how the legs push through the water, while keeping them close together.
  • The catch in between kicks is important, you want to pull the hips up higher on the second kick to help generate more downward momentum.
  • While doing the kick the first kick will always be smaller then the second. The size of the kicks refers to the amount of downward movement from the hips.
  • Powerful downbeats of the feet then propel the body forward. Try to keep your legs close together with your ankles relaxed.Swimming Tip Tuesday
Throwback Thursday

Swimming Throwback Thursday: Robert’s Class

Swimming Throwback Thursday: Robert’s Class

Throwback Thursday to mat play with Robert’s Class. Pool foam floats are primarily used as a leisure tool for comfort and relaxation, often with a cold beverage. AFA uses foam floats primarily for ice safety training, as they can easily simulate drifting sheets of ice over ponds and lakes. In Canada, this is considered a vital part of swim training. However, that doesn’t stop anyone from using the floats to simulate white-water rafting, a swimmer favorite downtime activity at the end of our classes.

During wintertime, many of us like to skate or approach ice on small rivers or lakes nearby. However, the sturdiness of the ice is an incredibly important factor to whether or not we are able to enjoy this pastime. Nobody wants to be the person to end up falling in the ice. Whether it is proving a point to your friends or taking a (very bad) bet, what could seem like a fun innocent idea at first could end up being an absolutely nightmare within moments. It’s important to learn the rules of ice safety before heading out during the winter season.

The colour of the ice is a very strong indicator as to whether or not it is safe to approach and walk on it.  Clear blue ice is considered the strongest form of ice.
Grey ice however is considered to be the weakest of them all and is not considered safe in anyway.

Mats are a swimmer favourite, as instructors can push them around to simulate white water rafting (without the danger)! Play time, or recess, serves as a necessary break from the rigors of concentrated, academic challenges in the class. But equally important is the fact that safe and well-supervised recess offers cognitive, social, emotional, and physical benefits that may not be fully appreciated when a decision is made to diminish it. Recess is unique from, and a complement to, physical education—not a substitute for it.

🏊🖼

January 26, 2017

MotivationMonday

Swimming Motivation Monday: Extraordinary

Today’s Swimming Motivation Monday:

The difference between ordinary and extraordinary is that little extra – Jimmy Johnson.

It doesn’t take a hero to be extraordinary. It only takes a willingness to go a couple of extra steps; a few extra minutes of persistence. It really is a matter of a few degrees, going that little bit further to push things past the point of regularity. If you’re willing to outwork everyone else, you’ll tend to get much “luckier” when it comes to your success, most likely because you’ll come across more opportunity, but you’ll also be in a position to capitalize on it.

Someone with determination and an aspiration to do something in life will focus on their tasks, accomplishments and goals, instead of focusing on competition around them. Many a times, people get driven by competition around them. If you are more keen on getting ahead of others, you will never be focused on your goals because you attention is diverted elsewhere. People who are genuinely interested in achieving their goals for their self-satisfaction are those who have real talent and are keen on enhancing their skills and capabilities. This group of people will go far in life. Being the best is a byproduct of your drive to achieve.

Successful individuals don’t dream about being successful because they’re too busy being successful. They’re too busy to notice when or where it started. Success happens when you don’t have a lazy bone in your body and learn to efficiently manage your time. When you have this everything else will follow and you will achieve success beyond your wildest hopes and dreams. So here we encourage you to stop thinking and start doing. Get busy and begin to experiment with your gifts/talents. You’ll realize success looks nothing like you’ve ever imagined, nor is it suited for anyone any more than it is for you.

The quickest path to mediocrity is by living through established norms and standards. You are you and that is your greatest power. No one can take that away from you. There is something out there that you can do better than everybody else. Find it and set the standard for excellence. It is only through setting new standards that we can advance ourselves and humanity as a whole. That journey begins with understanding and embracing that you are unique and society is better off for it.

Remember, whether you think you can or cannot, you are right.

🇫🇷Lire en Français içi.

🏊💪🏄🏋⛵

The difference between ordinary and extraordinary is that little extra

Swimming Fit Friday Natation Forme Vendredi

Swimming Fit Friday: Exercise and Arthritis.

 

 

swimming fit friday

Above is a photo of Aqua Fitness participants, with noodles

This swimming Fit Friday we will talk about ‘Exercise and Arthritis’.As we’ve discussed before the properties of water do fantastic things for the body.  One aspect that is noted often is that the water allows for a low impact environment. The water also allows those with reduced muscle mass, to weight bear with ease.

When working with participants who have arthritis the goal is to extend ones range of motion, building on flexibility while conditioning the muscle for positive developments in strength.

Because participants usually come with a limited range of motion, it is a preference of mine to only use ones body to exercise. Thus my classes in these cases tend to be equipment free. Warm water pools like Sunny View are perfect! Because the mobility required to thermo-regulate can be limited for the participants with decreased range of motion.

As an instructor I work to increase ROM (Range of Motion) by starting with small finer movements and gradually making the movements larger and more fluid. For example movement in the shoulders can be stiff, thus we can start by extending our arms as seen in the photo below. 

Swimming Fit Friday

Above is a photo of Michael Phelps arm span.

Once we’ve done this we will start by moving our arms in small circles and slowly increase the size of these circles with our arm. It is important to do this in both directions for a total time of 60 seconds, and 30 seconds in each direction.

A trend common amongst instructors who specialize in teaching this demographic is to limit every exercise to roughly 30 seconds intervals. Doing so allows the body time recoup and reduce muscle fatigue for the duration of the class.

In regards to building strength for this demographic it is also important to focus on balance. Having participants challenge their core strength, through various leg lifts, and holding various positions for 30 seconds at a time. Conditions the stabalizer muscles and promotes muscular endurance. Overall improving the participants’ quality of life, as they are able to stand for longer period of time. Which can allow them to do more around the household such as cooking and cleaning.

For opportunities on various adult classes and fitness programs visit the link below:

Health and Fitness

That’s a wrap for this weeks, Swimming Fit Friday!

Swimming Tip Tuesday

Swimming Tip Tuesday: Butterfly and Chest Position

Today’s Swimming Tip Tuesday our key point is to ‘avoid going too deep down in the water when pressing down the chest. It should only move about 5 inches up and down.’

Butterfly is an advanced stroke that requires a lot of coordination, and well-developed strength in both the arms and legs. As a result of this, Butterfly is a skill taught after one has mastered Breaststroke; which is a coordination heavy stroke.

Lets look at Breathing and Timing for Butterfly. When breathing the positioning of our chest in the water dictates how effectively we will be able to come up for air. Furthermore, the positioning of our chest also allows the swimmer to develop a natural rhythm.

A common mistake amongst beginners is to bring the head and chest too low into the water at the beginning of the stroke. What we are striving for is, to keep the head just under the surface of the water, and the chest almost level. As we go into the stroke the chest drops with the downbeat of the hips, and returns to just under the surface of the water on the second downbeat of the legs. Making a wave or ‘s’ motion with the body.

By returning the chest to just under the surface of the water, we decrease the amount of work required to pull the head up to breath. For those of you who have been swimming for some time, swimming is all about efficiency! By focusing on bringing the chest back up on the second down beat of the legs, we decrease the amount of energy used to bring our head up. This provides the swimmer with more energy to complete longer distances. As Butterfly can be a more physically taxing stroke in comparison to simple strokes like Front Crawl or Back Crawl.

That’s a wrap for this Swimming Tip Tuesday, until next week!Swimming Tip Tuesday

Throwback Thursday

Swimming Throwback Thursday: Poppy

Throwback Thursday to mat play with Poppy. Pool foam floats are primarily used as a leisure tool for comfort and relaxation, often with a cold beverage. AFA uses foam floats primarily for ice safety training, as they can easily simulate drifting sheets of ice over ponds and lakes. In Canada, this is considered a vital part of swim training. However, that doesn’t stop anyone from using the floats to simulate white-water rafting, a swimmer favorite downtime activity at the end of our classes.

During wintertime, many of us like to skate or approach ice on small rivers or lakes nearby. However, the sturdiness of the ice is an incredibly important factor to whether or not we are able to enjoy this pastime. Nobody wants to be the person to end up falling in the ice. Whether it is proving a point to your friends or taking a (very bad) bet, what could seem like a fun innocent idea at first could end up being an absolutely nightmare within moments. It’s important to learn the rules of ice safety before heading out during the winter season.

The colour of the ice is a very strong indicator as to whether or not it is safe to approach and walk on it.  Clear blue ice is considered the strongest form of ice.
Grey ice however is considered to be the weakest of them all and is not considered safe in anyway.

Mats are a swimmer favourite, as instructors can push them around to simulate white water rafting (without the danger)! Play time, or recess, serves as a necessary break from the rigors of concentrated, academic challenges in the class. But equally important is the fact that safe and well-supervised recess offers cognitive, social, emotional, and physical benefits that may not be fully appreciated when a decision is made to diminish it. Recess is unique from, and a complement to, physical education—not a substitute for it.

🏊🙊🙉🙈

August 8, 2017

Swimming Tip Tuesday

Swimming Tip Tuesday: Back Crawl, relax the neck.

This weeks Swimming Tip Tuesday will focus on Back Crawl and relaxation of the neck. A Common beginner mistake while doing Back Crawl is to tilt the head upwards, as if they are looking at their chest or their toes. This creates unnecessary strain on the neck and can lead soreness along the neck. Another disadvantage to this tilted position of the head and neck is, that it partially closes the airway. Thus inhibiting the free flow of the breathe in and out of the body. This tension adds more stress on the body, ultimately compromising our streamlined position.Swimming Tip Tuesday

When performing Back Crawl, the swimmer wants to relax their head back so that their ears are partially or fully submerged in the water. If either the swimmer or instructor notices that there is still a feeling of tension within the neck, or that the body position looks awkward. There is another way to set the body into streamlined position.

The swimmer while on their back, must focus on where their chin points:

  • If the swimmers chin is pointed towards the chest that indicates that the swimmer is looking at their chest/toes.
  • If the swimmer’s chin is pointed upwards towards the ceiling, this means that the swimmer is overcompensating and looking towards the wall behind them.

The swimmer wants the chin to be held within these two points (as mentioned above) so that the swimmer is looking directly at the ceiling above them while performing Back Crawl. Maintaining this position will remove all tension, and keep the swimmer in a streamlined position.

Once the swimmer as achieved the ideal body positioning for the head and neck, the swimmer will also increase their speed for their will be less drag acting on the body.

Expert Tip: In short your head should be still and your neck relaxed. Holding your head up too high will cause strain to the neck and slow you down in the water.

Until Next Swimming Tip Tuesday!

Swimming Tip Tuesday