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. 

Healthy Snacks for Your Sweet Tooth

You've been training extra hard lately- waking up early for your workouts, putting in 100% at practice, but that leaves you feeling hungrier than normal. You are craving candy, cookies, and chips, but those leave you feeling lethargic and miserable. Luckily, there are many nutritious choices to keep your sweet tooth at bay! 

Greek Yogurt

Different from regular yogurt, Greek yogurt is strained twice and contains a significant amount of protein.  Greek yogurt can be purchased flavored, or you can get plain and sweeten it yourself with berries, honey, or peanut butter. You get to enjoy something sweet and the protein keeps you satiated.

Fruit

Fruit is known to be nature’s candy. It has naturally occurring sugars and contains many vitamins and nutrients to keep you healthy. Pairing a banana or apple with peanut butter is a great snack!

Nut Butter

Have your pick - peanut, almond, cashew, the options are endless! Not only do these nut butters provide significant healthy fat, but also a decent amount of protein, fiber, and vitamins and minerals.

Dark Chocolate

Studies have shown that a square of dark chocolate can stop cravings in its tracks. It also has antioxidants! Be sure to get dark chocolate that is 60% cacoa or higher. The higher the percentage, the fewer added sugars. Yes, this too can cure cravings if paired with nut butter!

Cottage Cheese

Some people may not think of cottage cheese as being a snack for your sweet tooth, but it offers a unique flavor that also packs a lot of nutrition. One cup of cottage cheese has roughly 25 grams of protein. This type of protein is casein protein which is slow digesting, keeping you fuller longer. Whether you purchase regular cottage cheese or low fat, you will also benefit from calcium, numerous B vitamins, potassium, and phosphorus. Add in some fruit or fruit preserves and you've got yourself a deliciously sweet snack.

What are your go-to favorite healthy snacks?

How to Properly Clean your Whistle

No matter the type of whistle you choose to own, it probably benefits from a cleaning. Whistles that are metal and have peas even require cleaning. If you are unsure how to clean your whistle properly, let us help!

There are a couple ways to clean your metal whistle. One way we recommend is to boil it. First, fill a pot with enough water to cover the whistle. Place the pot on the stove and wait until the water comes to a boil. Insert the whistle into the boiling water for about 5-10 minutes, and then turn off the stove. Once the water cools, remove the whistle from the water and let it dry.

For plastic whistles, you need to be more careful because they are not as durable as the metal alternative. Try using mouthwash to clean your whistle. Simply place enough antiseptic mouthwash into a bowl deep enough so the whistle will be fully covered. Place the whistle into the bowl and soak for about 30 minutes to remove germs. Once you have done this, run water over the whistle for roughly a minute and let it dry overnight.

Be sure to try these methods out and let us know how they work!