Introducing: Bikini Separates

Vented Top:

Inspired by exhaust vents on the bottom of the swim fins, the vent top got its name because of  the opening between the two cups that allows water to pass through during a workout. The cross tie back allows for adjustability and two layers of fabric are sew in for privacy. The tie straps accommodate varying torso volumes and chest sizes with maximum hold, and can be tightened for performance or loosened for comfort. This top is not padded, but has two layers of fabric sewn in for privacy.

Triangle Top:

The triangle top features a classic triangle bikini look, with high and low elastic lines to provide a superior hold for athletes. The tie straps accommodate varying torso volumes and chest sizes with maximum hold, and can be tightened for performance or loosened for comfort.  This top in not padded, but has two layers of fabric sewn in for privacy. 

Euro Bottom:

This is our popular, low waisted performance bottom. The euro bottom offers a clean diagonal line from the hip across the backside that allows for athletic performance with a medium amount of coverage.  To help with superior hold for workouts, we include a drawstring around the waist, and our stronger construction includes double stitching and securing to prevent unraveling, and two layers of fabric for privacy and durability.

What are you waiting for?

The Lifeguard Store Gives Back

This holiday season The Lifeguard Store chose to give back to those in need. Employees were asked to bring in canned and/or boxed nonperishable goods throughout the month of November. This was a great, rewarding experience which made a difference in our community. All of the donations received were taken to the Midwest Food Bank, located in Bloomington, IL.

"Our hope is to help bridge the gap between prosperity and poverty in our community."

- David Kieser, Midwest Food Bank Founder & President

We encourage anyone who is willing and able to also help out their local food banks this season, as the need rises significantly. We had a little fun while we were at it..

8 Must Have Stocking Stuffers

With Christmas right around the corner, there is no better time than now to get your last minute stocking stuffers for the water lover in your life! Whether they swim recreationally or competitively, lifeguard, or play water polo – The Lifeguard Store has just what they want!

1.       Swim Spray

2.       Goggles

3.       Swim Caps

4.       Snorkels

5.       Bag Tags

6.       Whistle

7.       Ear / Nose Plugs

8.       Sport Energy Chews

BONUS: Gift Cards

Water Polo Needs

Water polo is a fun team water sport that combines swimming, treading water, throwing, catching, and shooting! Whether you’re new to the sport or you need new gear, The Lifeguard Store can equip you with all of your needs! Supposing you don’t need to provide the pool and goals, here is what you’ll need!

The most obvious item you will need is a swimsuit. Depending on your gender, your choices vary. For females, try the TYR Destroyer Water Polo Swimsuit. It’s made from 100% durable polyester fabric and lasts 20 times longer than traditional suits. Men’s options are very similar, but we recommend the Nike Water Polo Brief. This brief has a brand new fit for easy movement and is made from 100% polyester.

To go with your swimsuit, you’ll need a polocap and a mouth guard. Polo caps are used to protect your head and ears from injury. These Polo Caps show your individual number and helps differentiate you from the goalie and the opposing team. Goalies may find this more important than other players, but a mouth guard is a very good investment too.

For your matches, you’ll want something to go over your swimsuit. The Lifeguard Store has a great selection and we can even customize your items. If you are looking for separates, check out the Speedo Boom Force Warm-Ups! If you are not a fan of warm-up jackets and pants, you need to check out our Team Parka collection!

Everyone likes to have their own equipment right? By having your own waterpolo ball, you can practice on your own time! Water polo balls come in different sizes: 28 inches in circumference for men and 26.5 inches for women. These balls should weigh between 14-16 ounces. The Lifeguard Store carries Mikasa water polo balls that have a great warranty and are USAWP Approved.

Introducing the NEW Adidas AdiZero XVI

adidas worked with biomechanics, physiologists, fabric and pattern experts, plus a global pool of elite athletes to create the game-changing adizero XVI, enabling swimmers to achieve their maximum speed. The ground-breaking technology features three advancements; energy optimisation (X-TRA ENERGY), intelligent materials (X-TRA FLOW) and a stroke-specific biometric fit (X-TRA FIT).

X-TRA ENERGY: The adizero XVI works to optimise the swimmer’s energy, focusing it on propelling them through the water faster. The suit’s fabric, innovative bands and compressive fit work together to support the swimmer’s Kinetic Chain; the body’s series of interlocking joints, where one movement facilitates the next. The pioneering tape material offers 100% recovery, ensuring the swimmer’s expended energy is returned to optimise subsequent movements, for example pushing off the starting block.

X-TRA FLOW: Intelligent material and lightweight construction guarantee enhanced body position in the water. Strategically placed texturing of the fabric, the result of extensive wind tunnel testing, pushes water more smoothly over the swimmer’s body in the right direction so it doesn’t create as much turbulence.

X-TRA FIT: In an industry first, the adizero XVI offers bespoke design for the unique movements of different swimming strokes. Stroke-specific moderations ensure a precision fit, facilitating athletes’ transition through the water. For example, to cater for the unique kick of the breaststroke, adidas bands shaped to support the “insweep” phase, ensure free, non-restricted and supportive movement.

"Elite swimmers know that to create their best race, every millisecond counts. Correct body positioning, water flow and a smooth aerodynamic fit all combine to make the difference between a medal on the world's stage and disappointment", said Deborah Yeomans, Director Future for adidas. "With the adizero XVI we have deconstructed the swimsuit status quo and rebuilt it to optimise the natural movement of the human body. We look forward to seeing the swimsuit propel our athletes onto the podium this summer."

Caring for Rashguards

Just like other items of clothing, we simply think of setting a rashguard aside to get washed with other articles of clothing. It’s often left in a wet, bundled mess and then tossed in the laundry with other clothes. This is NOT how you want to take care of your swim gear. If you want to preserve the life of your rashguards, it needs to be properly washed and cared for.

When you are washing your rashguard, be sure not to use hot water. Hot water can damage the material that rashguards are made out of, resulting in a shorter life span. As a matter of fact, it’s best if you wash your rashguards by hand in cold water. When it’s time to dry your rashguards, never put them in the dryer. It’s recommended to turn your rashguard inside out and let them hang dry away from direct sun or heat.

When your rashguard is dry, it’s time to put it away until your next use. Refrain from using a cheap wire hanger, and opt for a padded hanger instead. In hopes to not weaken the fabric, rashguards should not be folded.

If you want to get the most out of your rashguards, taking proper maintenance can significantly increase its life. By following the tips above, your rashguard will still look new months after it’s been used.

Maximizing Energy

With the stresses that happen in everyday life, our energy levels can slump. Whether its school, work, or personal issues, everyone has times when they have absolutely no motivation. By managing your energy effectively, you will be able to conquer and move forward with your goals and aspirations.

1.       Listen to Music. It has been proven that listening to music has positive effects such as easing pain, increase workout endurance, reduce stress, etc. Creating a playlist to accompany your swimming can keep you energized as well as increasing your speed.

2.       Think Positive. It’s so easy to get overwhelmed and be consumed by stress. Instead of focusing on your hardships, try concentrating on your strengths and the ability to make your future better.

3.       Positive Environment. You tend to be most like the 5 people you spend the most time with. Do you want to be surrounded by negative individuals who do not support your goals in life? Absolutely not. Be around those who want to see you succeed and will help you do so. These are the people you need in your life.

Incorporate these into your daily life and watch your energy increase!

Choosing a Whistle

When you are a lifeguard, you need the proper equipment to effectively do your job. One of the items you need happens to be a whistle! You may think all whistles are alike, but then why would there be so many to choose from? Because each whistle is different, here are things to keep in mind when choosing which one is best for you!

Plastic or Metal?

The first thing you should consider is the material the whistle is made out of: plastic or metal. Plastic whistles tend to be light weight, cheaper, and come in a variety of colors. Because of the plastic material, these whistles are less durable and may often give less timbre. Metal whistles are more common than plastic whistles and offer great durability and quality. Metal is more expensive than plastic making them more costly, as well as heavier. Metal whistles can even be affected by colder weather!

To pea or not to pea?

Peas in whistles allow air to circulate in the whistle producing a trill of sound. While whistles with peas produce the most variety of tones and pitches, it may not be for you. Whistles with peas have more moving parts, meaning more things can go wrong with it. The pea can get stuck or the whistle can even be overblown. In contrast, pea-less whistles have no parts that can stick and its lighter weight.  Pea-less whistles are mono-tone and offer less variety than whistles with peas.

A lot of individuals highly recommend the Fox 40 Classic, which is a pea-less whistle. This whistle came on the market when a Canadian basketball referee was tired of the whistles on the market. His unique design puts it above the competitors.

Checkout our favorites!

1.       Fox40 Cushioned Mouth Grip Whistles

2.       OriginalGuard Infinity Whistle

3.       Acme Thunderer Whistle

Accessories

You can’t just carry your whistle in your pocket or hand all day! Secure your whistle to a lanyard and save yourself the hassle! These come in many different styles including the WovenLifeguard Neck Lanyard or the CustomName Tag Break Away Lanyard. The Lifeguard Store also carries a RubberTip Whistle Guard which adds comfort for metal whistles.

Eating before a Swim Meet

Nutrition plays a very important role for athletes in order to sustain their vigor and perform at their very best. Swimmers need to fuel their body with the proper nutrition so ensure peak performance. We’ve got the secret for what you should eat in order to beat your competition.

Breakfast

Breakfast is the most important meal of the day, especially for athletes. A good, hearty, breakfast will give you enough energy to take on your entire day! Your meal should include complex carbohydrates and protein, as well as some healthy fat. Your complex carbs will give you enough energy until afternoon; a good option would be whole-grain toast, English muffin, or oatmeal. Fruit is also a carbohydrate that will not only give you energy, but also many different nutrients your body craves. To add protein and healthy fat to your breakfast, eggs are an egg-cellent choice! One egg is only 70 calories, but packs the protein! If you have an early meet, it’s important to eat a lighter meal. Grab a piece of toast and a tablespoon of natural peanut butter with a large glass of water.

H20

Every individual should try to aim for at least 8 cups of water daily, but athletes typically need more.  Drinking water has many benefits such as regulates body temperature, detoxifies, protects our joints and organs, and it helps our organs absorb nutrients better. As athletes, water helps us achieve maximum performance. It provides us with strength, as well as aiding in recovery. Beware of sugary sports drinks, as they give you an energy spike but then can leave you feeling lethargic.

Snacks

It’s important for swimmers to keep something to snack on at hand. You never know when hunger will strike! After your races, you will have used some of your energy and you’ll need to eat something to get your energy back where it needs to be. Don’t reach for the candy bar or greasy food, as those items will upset your stomach and not allow you to reach optimal performance.  What you should have on hand include fruit, nuts, pretzels and complex carbs like granola. Like breakfast, these choices will give you the energy you need to perform.

Make the right choices nutritionally, and you will set yourself up for success. Stay away from empty calories such as fast food, pre-packaged, sugary items. Always remember it’s important to eat whole, nutritious items before and during a meet for your best performance. If you eat good, you feel good.

Swimming and Arthritis

Today is World Arthritis Day which raises awareness of the condition and ensures that those with arthritis are aware of the help and support available to them.

Exercise greatly increases not only strength and flexibility, but also reduces joint point. This can be very beneficial to those suffering with arthritis. Typical exercises cause pain on the joints that are very unpleasant. But there are still exercises you can do – swimming and water aerobics!

Those with arthritis often experience pain, stiffness, and swelling which can cause extreme discomfort. Typical exercise such as walking or running can be too jolting on the joints. The benefit of using water aerobic activity is that when your under water, it ‘unweights’ your joints. When you are in the water roughly 90% of your body weight is supported by the water. Water aerobics is a great way to tone and strengthen your muscles. What makes it great is that it’s low impact so anyone can do it! 

Tips for Pool Maintenance

If you are lucky enough to own a pool, you will need to make sure you keep your pool clean and ready for use! Sure you may feel like it takes a lot of work and maintenance, but once you hop in there on a hot sizzling day – it’s worth it! Let’s get going!

1.       To reduce buildup, be sure to wipe down the tile often.

2.       Keep an active eye on the level of the pool to guarantee water level.

3.       Cleaning your filters is a MUST! Your filters especially need cleaned after a heavy storm. This is something that doesn’t need to be done often, so it’s easy to forget! Try doing this ever 4-6 months. Make a memo on the calendar if it helps!

4.       Use a Pool Test Kit 2-3 times a week to ensure proper chemistry.

5.       Skimmer basket(s) and pumps should be cleaned out weekly or as needed.

6.       Be sure to check the Deck-Chlor/Inline Chlorinator once per week for any necessary adjustments.

7.       If you have an ozone unit, keep an eye on it and make sure the light is on. Be careful not to break any connections.

8.       Keep all chemicals in a safe, dry place with no direct sunlight.

Chemical Pool Ranges

·         Alkalinity: 80-150

·         Calcium Hardness: 150-300

·         Chlorine Residuals: Per Label

·         Combined Chlorine: 0-.5

·         Cyanuric Acid: 0-50 ppm

·         PH: 7.2-7.6

Now that you pool is sparkling clean, you can get new pool equipment! Who doesn’t love Fun Noodles! These come in a variety of colors including Red, Blue, Green, and Purple! We also offer other items like Surf and Turf Dive Rings, Turtle in Eggs Pool Game, Water Bombs, and much more!

Choosing a Bag

In order for swimmers to compete and go to swim matches, they must carry all of their gear with them. Depending on the event, this could mean a lot of items or just a couple of things. You don’t want to waste your money, so you need to choose a bag that will suit your needs best. There are three types of bags: Mesh Bags, Backpacks, and duffle bags. Each offers different benefits – let’s begin.

Mesh Bags

As you can infer from the name, these bags are made with mesh fabric. The mesh fabric allows the contents in the bag to breathe which offers better ventilation. This is great for swimmers because usually everything gets wet. You don’t want to have your items smelling like mildew! Some mesh bags even include compartments that are enclosed by zippers, keeping your items organized! The TYR Big Mesh Dummy Bag or Speedo’s Deluxe Mesh Equipment Bag are great choices!

Backpacks

If having a see-through mesh bag isn’t your thing, maybe a backpack is! Backpacks like the Speedo Large 35L Teamster Backpack or the RISE Pro Team Backpack offer lots of room for your items. Different bags offer different options such as a wet pocket and ventilated end caps f or wet items. Other bags may even include a goggle saver pocket, suit hanger carabineers, or an iPod zipper! Take the time to see which bag offers the best options for you.

Duffle Bags

If you have a lot of items to carry between practice and swim meets, the duffle bag is the bag for you! With large compartments, wet pocket organizers, and ventilated end caps, you have plenty of room to put your wet items. Most swimming duffle bags have a separate area to store your dry items without getting them wet. Because it’s a bigger bag, you get all of the benefits including a cell phone and goggle pouch! 

To help keep your bags smelling great, toss in a Bagball! The bagball is designed to eliminate athletic bag odor. Natural oil compounds act as the odor neutralizer which release dry vapor in the air. These are so small and compact they won’t leave you fighting for space! Check them out at The Lifeguard Store!

Choosing a Snorkel

Are you planning your next vacation to a tropical destination? Snorkeling is a great activity for both adults and children to do in clear water! Snorkels use a clear plastic mask as well as a tube to breathe through while floating on the water. Snorkeling equipment is typically using them to see beautiful tropical fish and to observe coral reef. With so many options, there are some things to consider before purchasing.

Since you will be face down into water, it’s important to find snorkeling equipment that best fits! Masks that leak do not work well in water. Seal is one of the most important aspects of choosing snorkeling equipment. After firmly pressing the mask onto your face, the mask should remain unsupported.  Once you have found a mask that properly seals, be sure to check out the field of vision. Some masks allow more to be seen to the sides than others. The better the vision, the more costly the mask will be.

There are some options with the snorkel tube as well. There are typically 3 different designs: Purge snorkels, Semi-dry snorkels, and dry snorkels. Purge snorkels are the generic tubes for snorkeling which may leave you with a mouth full of water. Inferred by the name, you may be purging the snorkel often. Semi-dry snorkels still need the occasional purging, but have a deflector cap at the end to discourage water from entering. The more costly snorkel, dry snorkels, have a cap that automatically closes when submerged. Upon breaking the surface, the cap will reopen as well. These snorkels should not need purged.

When you are ready to use your equipment, you will need to prep your mask. You don’t want your mask fogging up, so you will need to spit on the inside of your mask and smear it around the optical surface. Give the mask a plunge into the water before putting it on, and your set!

Fins are also a great add-on for any snorkeling adventure! Fins cover more area, allowing you to push more water to move quickly in the water. In return, you will see more of the breathtaking underwater life! While large fins have a larger fin area, they are also heavier and harder to maneuver. Keep this in mind when shopping for fins!

The Lifeguard Store has many great options for Snorkels including this Adult Combo Set! This set is equipped with a non-return purge valve for quick expulsion, large barrel for easy breathing and clearing, double-feathered silicone seal, and a PVC mouthpiece. For Fins, check out the MAO Elite Power Fins, which has shorter blades, no-slip footpad, and ergonomic foot pockets.

Benefits of Lifting Weights

Both men and women alike benefit from lifting weights. That’s right; it’s not only a man’s thing! Weight training has shown to yield better results than cardiovascular exercise. Cardiovascular exercises, including running, elliptical, or biking, can actually harm your joints. Many runners are known to have knee issues and if you are continuously straining, you could harm your hips as well. In fact, cardio is not doing much in regards to changing your body composition. The more cardio you do, the more muscle you lose. This can leave your bones at risk for joint damage. However, cardio is good for your heart which is why we suggest doing HIIT 2-3 times week.

Benefits:

·         Gain Strength – The most common reason people lift weights is to be strong. Feeling weak is not a good feeling, but once you’re in the gym moving weight you never imagined – it’s a wonderful feeling! You will see your strength increase, along with your confidence.

·         Burns Fat – The more muscle you have, the more fat you burn by doing nothing. For example, someone who has a significant amount of muscle to someone who doesn’t would be burning more calories sitting on the couch watching TV. That’s great, right?!

·         Change in Body Composition – Lifting weights allows you’re to change your body composition. You will be gaining muscle and losing fat (with the help of your diet), which alters the way you look. Muscle takes up less room and is much more compact than fat which is why the change is so dramatic. In some cases, you may lose inches but gain weight. There is absolutely nothing wrong with that – you’re doing something right!

·         Prevents Metabolic Decline – If you are over 30, you might have suffered from a decline in your metabolism causing you to gain weight. Lifting weights is known to naturally reverse this, allowing you to eat what you like and keep you in shape.

·         Bone Strength – Lifting weights not only helps you increase your muscle strength, but also your bone strength. This is very important for women as they are four times more likely to develop osteoporosis.

·         Posture – Are you always slouching in your chair? Do you stand with your shoulders hunched? Weight training can help with your posture by building a strong back, shoulders, and core. Say goodbye to lower back pain!

·         Release Endorphins – Endorphins are known to significantly improve mood. These are also release when you experience excitement or eat spicy food. If you are feeling stressed or in a bad mood, go work out and get those endorphins pumping! Have you every regretting a workout? I didn’t think so!

·         Confidence – There is no better feeling than pushing yourself to become a better you. By lifting weights, you will transform your body and become a stronger version of yourself. Your confidence with radiate and you’ll be happy with how you look and feel!

There is no better time than now to start working toward your goal and achieving it! Try incorporating these great exercises into your routine! 

Swimming While Pregnant

There has been some debate whether swimming is suitable for pregnant women.  As you know, swimming is a great choice for individuals of all ages who are looking for low impact exercise. Activities such as running or weight training are typically not suitable for pregnant women as these are too vigorous.

Swimming is a low-impact aerobic activity that can be very beneficial for you and your baby. Swimming uses your large muscle groups, stretching them with each stroke which in return increases your flexibility! These moves also strengthen your back muscles and helps aligns your pelvis.  Being in the water takes the stress off your joints and gives you the feeling of floating, easing the burden of pregnancy. Since swimming is cardiovascular, it helps increase your ability to process and utilize oxygen which can be beneficial during labor. These are all aspects that can greatly impact your pregnancy.

Although swimming is a great option for swimming, there are still things to be aware of. While you pregnant, please refrain from diving into the pool and do not allow your heart rate to exceed 140bpm. There has also been some concern regarding the chemicals in pools that may harm your pregnancy. On the contrary, Dr. Lebder states, “Chlorine is a very good disinfectant.”

As you can see, swimming is a great choice to stay active during your pregnancy with only a couple concerns. With light activity you can gain strength and feel less fatigued throughout your pregnancy. Just remember to check with your doctor or midwife before hopping in the pool.

First Aid Kits 101

It’s inevitable to have bumps and bruises at a facility like a community pool – it happens! These facilities need to be equipped with the very best first aid kits to treat the injury. The Lifeguard Store carries everything you need from Response Kits to Cold Packs! The most common product is our Facility Complete First Aid Kit which houses 326 different supplies to clean, treat, and protect!

 

Placement

As there are not set requirements regarding the placement of first aid kits, it’s the employer’s responsibility to assess the needs of the workplace. As a general rule, always place the first aid kit unlocked in a highly visible area for easy access.

Inspection

It is the employer’s responsibility to regularly inspect the first aid kit ensuring the proper supplies and noting the expiration date. The owner should replace any expired supplies with new.

We not only carry the highest quality first aid supplies, but we offer then for the lowest price guaranteed! 

Why You Should Be Doing More Kicking

You’ve been working on all of your strokes and your breathing technique, but there is still one thing you need to incorporate – your kicking! A fast, strong kick is the most overlooked skill to improve your speed. Here are 3 reasons why your kick could be the kicker! Get it?

Better alignment

If you have a strong kick, your hips will remain high and in line. The second your kick falters, your hips begin to dip. In return, this leaves most of the work on your shoulders. Having a strong kick, aligns your body keeping it flat while minimizing any extra drag.

Feel the difference

With improving your strokes, you can physically feel the difference in your motion. Unfortunately with your kick, it’s a little harder. Your kicking is happening behind you, whereas your pulls are happening in front of you. Perfect your kick and your shoulders will begin to take on less amount of work.

Fluidity

You can have the best stroke around but if your kick isn’t good, you will be suffering. Once your kick weakens, your hips begin to drop, your body alignment is off, and then you have added drag. Whoa! That is definitely not something you want to happen in a meet. 

Choosing the Right Fin

Have you heard that swimmers can improve their kick strength and speed by swimming with fins? Who wouldn’t want that? That could be the difference between winning and losing a race. With so many colors, styles, and shapes on the market, it may be a bit overwhelming.

Short Bladed

If you are looking for something to help with kick strength, this may be the fin for you. Because of its short blades, it may feel like you’re not wearing a fin at all! If you are just starting out, this is the perfect fin for you as it doesn’t affect kick speed!

Medium – Long Bladed

The Medium to Long Bladed fins offer even more kick strength; however, since they are longer it can affect your kick speed. These fins also allow you to feel each kick, emphasizing your motion. These fins are a great choice when working on dolphin kicks and butterfly.

Monofin

With mono meaning one, these fins are single bladed! If you are focusing on your butterfly stroke, this will help your form. Not only will you perfect your form, but you will also get a great full body workout (legs, core, and back). With using a monofin, you can gain improved ankle flexibility which result in a better flutter kick.

 

There is an official sport called Fin Swimming!

Weightlifting Exercises

Now that you know the many benefits that come from lifting weights, it’s time to get started! Whether you have a gym membership or some weights at home, these beginner exercises will help get you introduced to weightlifting. For each exercise, a good starting point would be to aim for 3 sets of 8-12 reps.

Bench Press

Begin by lying on a flat bench, holding a barbell shoulder-width apart near your chest. Continue by pressing outward, leaving your arms full extended above your chest. Bring the barbell back to your chest, and continue until you have completed all reps. If you do not have access to a barbell, you can use two dumbbells which will yield the same results.

Military Press

For this exercise, you can either be sitting or standing. If you are sitting, make sure you have your bench at a 90 degree angle. Begin by holding a dumbbell in each hand at shoulder height, with your elbows facing down. Using your shoulders, press the dumbbells above your head remaining at shoulder width apart. Slowly lower the weight back to starting position and continue until you are finished with your reps.

Dumbbell Row

Place your left knee and your left hand on a flat bench, leaving your right leg fully extended. Reach down and grab the appropriate weight with your back staying flat. It’s important for your back to not be arched. By squeezing your shoulder blades together, bring the dumbbell up to the side of your chest. Slowly return the weight to starting position and complete 8-12 reps. Repeat for the other side.

Front Squat

By holding a dumbbell or kettlebell in front of you with both hands with your feet shoulder width apart, push your butt back and bend your knees like you are trying to sit in a chair. Make sure your knees don’t go past your ankles, or you may cause discomfort. By pressing with your heels return to starting position, this will activate your glutes. You can either do this exercise by leaving your arms extended so the dumbbell is below your stomach, or you can hold the dumbbell up near your chest. Feel free to use a chair until you get your form down.

Lunges

Begin by standing while holding two dumbbells in each hand. Take one step with your right leg and bring your left knee toward the ground. Similar to the squats, you don’t want your right knee going over your right ankle. Activate your glutes by pushing up with your right heel and step together. Now do the same thing except step with your left leg. Continue this until you have completed all of your reps.

In order for these exercises to be effective, they need to be causing you to work hard. If you are on your 3^rd set of 12 and it’s easy, you need to move up in weight. The only way you can get better is by pushing yourself to be better. If you are fatiguing before you hit 12, you might want to consider moving down in weight. Do what you can, and enjoy the transformation! 

Introducing Children to Swimming

There has been a lot of controversy around the correct time you should introduce swimming to your child. Some suggest beginning as early as 2 months, while others suggest waiting until they are older. There is so much discrepancy because there is not one time that is better than the next.

The most common and recommended time to introduce swimming to your child is around 6 months. By this age, your child will be able to have proper head control and can also regulate their body temperature. They will also be able to handle the harsh pool chemicals by this time.

Although your child was swimming in the womb for 9 months, the pool water will be a very different experience for them. When introducing them to the pool, be sure to slowly enter the water. This will be their first experience with swimming, so it’s important to make them feel comfortable. While holding your child heart-to-heart or face-to-face, enter the water slowly. By being with them and enjoying the water, hopefully they will too!

By holding your child at face level with your shoulders emerged into the water, they will be able to feel the buoyancy of the water. Remember not to cradle them – hold them under their armpits in front of you. As your child gets older and more familiar with the water, you can try other techniques. If you hold your children’s hands and walk backwards, their bodies will float along the surface. This is typically called ‘towing’.

Don’t try to do too much at one time. Children need to be introduced slowly, little by little. Be sure to watch for any signs that depict they need a break such as chattering of teeth or lips turning abnormal colors. The typical length of water exposure of children should be around 30 minutes.

If you are having some trouble with your child enjoying the water, try incorporating some songs or games. If your child has a favorite song, try singing it to calm them down. If they have a favorite toy during bath time, try incorporating that. If the toy floats, it could help them want to reach for it.

Introducing your child to the pool may not be an easy endeavor, but it will be worth the trouble. As they grow older, their summers will be filled with activities with friends including swimming and they’ll be glad to be taught by the best, their parents.  

Open Water vs Controlled Water

If you have experience as a lifeguard, you know that you’re primary job is to prevent injuries. No matter where you are working, this always stays constant. However, depending on where you are employed some things may differ from job to job. For example, think of the differences between working at a community pool versus a beach! 

Typically at community pools or water parks, the lifeguard is positioned very close to the water in a lifeguard chair. This allows them to be up close to the action, able to intervene if needed. In this setting, lifeguards typically change stations every so often. Usually these lifeguards are also responsible for the general cleanliness of the pool and checking the chemicals. Lifeguards that work at a beach or a lake have completely different responsibilities. The water is usually much deeper and much bigger than that of a pool. There may even be swimming devices in the water like surfboards, floats, etc. Depending on the area, some lifeguards may even be stationed into the water on floating stations so they can be closer to the action. 

Since lifeguards in open water have different settings, they also need to have different equipment. Could you imagine trying to help someone that is out further than you can touch with waves coming in? In this scenario, a lifeguard may try using a rescue can rather than a rescue tube. This is because rescue tubes are not designed to face rough water conditions. In addition, jet skis, boats, and kayaks may be used to save those far into the water! In many cases, these individuals will not be within reach to use a pole or hook to save a struggling patron. Sometimes those in open water use rescue boards which fit multiple individuals if needed.

The common accidents that occur in community pools and parks are due to horseplay both in and out of the pool. This can range from children laughing and joking in the pool to running near the pool. Lifeguards guarding a lake or beach on the other hand have other obstacles to face to protect swimmers. Beaches and lakes typically have fish and seaweed that can cause threats as well as sharks or jellyfish! Lifeguards will need to know how to cure and treat any injury due to the marine life. As stated before, open water is much rougher than community pools. Waves are constantly rolling in as well as rip currents with no OFF switch. Individuals can be pushed underwater leaving the lifeguard to react very quickly! 

As you can see, there is no set task when you are a lifeguard. Many things can happen in a split second and it’s your responsibility to act accordingly. There are many distinct differences depending on where you lifeguard, so make sure you know the differences and the responsibilities for wherever you choose to work.