WECOACH at Home Water Exercise Products

WECOACH at Home Water Exercise Products

At Home Water Exercise Water aerobics have been delivered into the homes of Americans since the 1950’s. Jack LaLanne touted the benefits of regular exercise and a healthy diet on his daily television show.  He developed at home water exercise workouts to build strength without the stress of gravity. Water Aerobics Water aerobics continues to battle the stereotype of being for old ladies.  Did you know that you can burn 400 calories in just 30 minutes of water aerobics?  The benefits of water aerobics are well documented.  Water aerobics can help you stay healthy and fit at any age. Better Results If you are like most people, you want exercises that are worth the effort.  WECOACH provides a better way to exercise.  Unlike most other exercise programs, developed on a single plane of motion, WECOACH uses 6 directional movements.  Simple moves, big results.  Whether you are a beginner, or a seasoned water exerciser, WECOACH will help you get better and faster results. I was most interested in getting my lower body rehabilitated after hip and knee surgery, but I am thrilled with the upper body changes I am also making!  Thank you so much. – Laura B.,  California WECOACH at Home Water Exercise Products Water Aerobics on CD.  If you want old school technology, at home water exercise products on CD are your best choice.  A simple way to exercise.  Just put the CD into your portable sound system and follow along.  Using your computer, workouts on CD can also be transferred to your i-tunes collection for use on your i-pod, tablet or mobile phone.     MP3 Digital Download.  If... read more
BioExercise: Strengthen your Body. Sharpen your Mind.

BioExercise: Strengthen your Body. Sharpen your Mind.

BioExercise BioExercise is a new exercise program that combines activities for the body and mind to improve total body functionality.  It helps participants address the physical and mental needs of their bodies as they age.  The result: improved physical and cognitive health. Accelerated Aging Advancing technology and urbanization has created millions of desk jobs and long commutes, entailing longer hours sitting. Although technology makes things easier, the results are causing people to think and move less. In fact, the ease of technology has enabled us to become so “connected” that we have actually become dangerously “disconnected” from our minds and bodies.   Aging Gracefully With age you expect physical changes to vision, hearing and muscle tone. But, thankfully an active lifestyle can help slow physical changes and improve muscle strength, bone density and balance (even at an older age). Did you know … the brain, like the rest of the body needs to be worked? Just like physical exercise is designed to strengthen the heart and muscles, use of mental exercises helps maintain a fit and flexible mind. How does BioExercise Work? Purposeful physical exercise All exercises are based on principles of Applied Functional Science (AFS) Every session targets 10 pillars for total body functionality Moving in 6 directions delivers better and faster results Brain boosting techniques stimulates new thinking, problem solving, and other cerebral functions: Mirroring: Reflecting movement of another individual Social interaction: Acting and reacting between two or more individuals Repetition with variation: Performance of a familiar exercise in different ways Problem solving: Use of logic, interpretation and abstract thinking Multi-tasking: Handling of more than one task at... read more
Wet Barre: Functional Core Training

Wet Barre: Functional Core Training

Core Training It takes more than drool-worthy six-pack abs to have a strong and healthy core. The rectus abdominus, responsible for six-pack abs, only represents one of several muscles that comprise the core. Functional Core Training Functional fitness tells us that moving in more directions and recruiting more than one muscle group at a time mimics real life movement patterns and has positive implications for overall strength, health, power, agility and balance. Isometric training benefits us by requiring us to hold a position without joint movement but while activating muscles by bracing, and is a healthy way to strengthen muscles without compromising joints or exacerbating poor movement patterns. Move in More Directions So we cannot work our core predominantly in a bent forward position, (ie: crunches) and expect a strong and healthy core which includes the chest, back and sides of our body.  Working all the core muscles and doing so in a variety of manners especially while recruiting multiple muscle groups is more advantages for posture, back health, stabilization, strength and body mechanics than doing so in isolation. Get Planking As our society is progressively being pulled forward with rounded shoulders and forward head posture from sitting and smart phones, neck and back pain is becoming an epidemic.  Planks allow us to train in an erect spinal position, strengthening the core from all sides and accessing multiple muscles simultaneously! This type of bracing and strengthening of erect posture is essentially creating an internal scaffolding of support for the spine. Performing planks in the water with use of a noodle for support, offers an advantage because the head cannot... read more
Interval Pool Workouts: Tabata and more

Interval Pool Workouts: Tabata and more

Interval Pool Workouts: Tabata, Little Method, Turbulence Training and Fartlek   Various forms of interval workouts have saturated the fitness market.  On land, this type of training is reserved for advanced exercisers. In water, this type of training is realistic and attainable for everyone. Along with my colleague Lori Sherlock, an ironman athlete and an exercise physiologist, I’ve developed an aquatic interval pool workout called HIYO. High intensity (HI) and Yoga (YO) are used to deliver a one of a kind exercise experience. What the Research Says  27 minutes of high intensity interval training 3 times a week has the same cardio benefits as doing 60 minutes of steady state training 5 times a week. Just 2 ½ minutes of sprint intervals can burn an extra 200 calories throughout your day. Intervals ranging from 10 seconds to 4 minutes at intensities ≥70% of maximal aerobic capacity have been shown to be safe and effective in clinical populations. Pleasure and enjoyment are higher during shorter interval trials than during a longer interval or heavy continuous exercise.   HIYO Interval Pool Workouts The HIYO format can help people of all ages reach their health and fitness goals. What makes HIYO different from other interval pool workouts? 6 Directional Movement – HIYO workouts use exercises that move the body in ways that are natural. Based on principles of Applied Functional Science, the WECOACH 6 directional movement formula prepares the body for new or unexpected experiences. Conditioning, rehabilitation and injury prevention. HIYO exercises help you do more of the activities you enjoy most. Personalized Progression – HIYO targets all components of fitness – cardio, flexibility,... read more
Interval Training: Water Workouts for Seniors

Interval Training: Water Workouts for Seniors

Older, Faster and Stronger Older is not usually associated with being faster or stronger. But maybe it could if one believed it to be? Take Usain Bolt, the greatest sprinter of all time, who at 30 years old became the only person to ever win three Olympic 100m gold medals. Or 42 year old Satchel Paige, the oldest major league rookie, and some would argue the best pitcher in baseball. Both of these athletes are examples of older, faster and stronger. And both of these men embody the belief that they can succeed in the physical arena competing against others ten to fifteen years younger. Being successful is more than just a physical ability. It requires a winning mindset to elevate the body to victory. HIYO Interval Training Next time you lead a water exercise class, how can you plan for both a mental and physical workout for your students?  The trick for older participants is to keep the intensity of their program up while considering chronic pain or a prior surgery.  HIYO is a highly adaptable, aquatic exercise program that uses high intensity intervals (HI) with yoga-inspired movements (YO) for recovery. It’s the perfect program proven to improve physical fitness fostered by a winning mindset. High Intensity (HI) Let’s start with the HI part of the HIYO, which is the High Intensity Interval Training part. HIIT has been proven to: Be almost twice as effective at improving heart and vessel health in individuals diagnosed with cardiovascular disease over their younger and healthier counterparts. Increase power and strength, important for things like rising out of a chair and lifting... read more
Body Talk for Better Balance

Body Talk for Better Balance

Dynamic Movement is Body Talk for Better Balance Balance is best trained by speaking to the body in a language it understands.  Andrea Wasylow, PT explains:  “Balance requires the ability of the neurological system to successfully receive information, process that information, and then convey an appropriate motor plan for task completion – all while controlling the center of mass against gravity.” If someone gave me instructions in a language other than English, I’d be unable to follow.  The same is true when talking to the body.  To improve balance, you must feed information to the proprioceptors, that’s the body’s sensory system, in a language it can understand.   Wasylow explains, “Though there is a small amount of information generated to the proprioceptive system in a static position, it is motion that truly ‘turns on’ and feeds these systems the information required for function”. Sensing Information from Movement We depend most heavily on the visual system for information about body position and where the joints are relative to one another over the base of support.  In the absence of vision, the proprioceptors are the primary source of sensory information. Just like we use multiple senses of sight, smell and taste to deliver the complete taste profile of food, the proprioceptors sense information in a variety of ways to help with balance.  They gather information in response to changes in tension within the joint capsule and muscle fibers; compression forces; and changes to speed and velocity.  Practically speaking, you can add a balance enhancing component to any exercise by talking to the proprioceptors in their language.     Use changes in direction     Incorporate... read more
Balance Training in 6 Directions

Balance Training in 6 Directions

Balance Training in 6-Directions for Better Results Have you seen the V8 commercial where the personal trainer asks the client if they ate their vegetables today? Answering “no”, the client is knocked on the forehead as if to say “duh”. I had this kind of an “ah-ha” moment with a client as we evaluated her balance training program. It went like this: A healthy and fit woman in her early 50’s came into the gym for her weight workout. She happened to mention how poor her balance was – “look watch,” she invited as she stood on one leg, lasting no more than 2 seconds. Concerned about her declining balance, she always included balancing on one leg in her routine. No improvement was made. So basically she was telling me that she repeatedly tried the same exercise, saw no progress, but continued with hopes of better balance. I invited her to try something different. Balance Training in 6-Directions Balance exercises come in thousands of different varieties. Since the gym member was familiar with single leg balance, I used it as the basis for this exercise progression. Exercise #1 – Pivot (for mobility) Start position: Stand on one leg, holding a wall or railing with one hand Action: Step the other leg in 6 directions Front and back (5-10x) Right and left (5-10x) Right and left rotation (5-10x)               Exercise #2 – Leg Swing (for stability) Start Position: Stand on one leg, holding a wall or railing with one hand Movement: Swing the suspended leg in the same 6 directions as exercise #1.    ... read more
Water Workouts to Go: Simple, Effective, FUN

Water Workouts to Go: Simple, Effective, FUN

A Special Offer from WECOACH Water Workouts to Go are simple, effective and seriously fun to do!  Since 2006 I’ve provided my personal training clients a printed copy of their personal pool program. This home exercise program was known as their “SMART CARD” – a Specific, Measureable, Attainable, and Realistic Training program. The workouts included photos and detailed descriptions of each exercise. Over the last year, the exercise tool formerly known as the SMART CARD underwent testing by fitness professionals and water exercise enthusiasts. Recommendations were given and upgrades were made.  The result – Water Workouts to Go! Workouts are emailed as PDF files for immediate use.  And there’s more!  Additional bonus features include: Before going to the pool, watch a video demonstration of me doing the exercises in the pool. Plus I’ll also send you additional tips to help you get the most out of your workouts! Water Workouts to Go are Simple to Follow Each workout includes a warm-up, conditioning and warm-down phase. The conditioning phase can be modified in length allowing you the flexibility of a 30-60 minute format. You’ll find a couple of common threads in every workout. WECOACH workout rules of engagement – move in 6 directions and use 7 different foot positions for better results.   Get the Results you Deserve Water Workouts to Go targets all components of fitness. Stretch Fusion helps improve whole body flexibility, core stability and balance. In Ski Intervals you’ll experience exercises to improve lower body strength and cardiovascular health. And Core Circuit builds core strength and endurance while improving posture and flexibility. Flexibility, cardio, strength – these workouts have it all. What... read more
COREssentials for Water Exercise

COREssentials for Water Exercise

A Change in Perspective Awaits You Check out this photo? Do you see a 9 or a 6? What you see depends on where you are sitting in relation to the picture. The person sitting towards the viewer sees a 9 while the person facing away sees a 6. Elizabeth Banks, a Gray Institute Fellow of Applied Functional Science, explains: “Changing our perception can provide a very different outcome to the same experience”. It was August 2014.  And a change of perspective, plus two years of compiling all of my experiences that led me launch my new educational course, COREssentials for Water Exercise.  In my last blog post, I wrote about my path of discovery; years of purposeful events led me to develop a new way of thinking about exercise. Simple Ideas, Big Results! In putting together COREssentials for Water Exercise, my vision was to teach others simple and effective ways to rethink aquatic exercise and expand the benefits of their current exercise programs. Janet Nugent, a course attendee and AEA certified instructor, shared her experiences with me: What types of programming do you teach in which you were able to incorporate material from the COREssentials program? Janet:  I use WECOACH principles in all of my aquatic and land group exercise classes, as well as with my personal training clients. How has this course impacted the way you lead these fitness programs? Janet:  It makes all of my classes easy to plan. Whether I’m teaching Water Stride, Aqua Energy or integrating (the exercises) into my land based Silver Sneakers® classes, I never run out of ideas. What is the most useful concept learned? Janet:  The... read more
Grow Your Passion and Aquatics Career

Grow Your Passion and Aquatics Career

Grow Your Aquatics Career If you have ever felt stuck in the same teaching routine or perhaps lacking in enthusiasm, you are not alone. My aquatics career, like many, has been a journey. In retrospect, I can see how many of my opportunities led me here: Our community pool – as kids, my sister and I were known as the ‘water babies’ A summer job – it was natural to land my first part time job as a lifeguard and swim instructor Florida family vacations – led me to a work-live opportunity as a lifeguard at Disney water parks McMaster University – I found myself volunteering with stroke patients in the pool Attending Canfitpro – meeting Julie See, president of the Aquatic Exercise Association turned out to be a springboard for my many roles with AEA including: Training Specialist, Special Projects Manager and continuing education provider. I was following my passion for water. But after 25 years in my aquatics career, I became doubtful of my chosen path, I found myself searching for something new. Then it happened. At the time I wasn’t familiar with Gary Gray or his teachings, but I found myself enrolling in the Gray Institute fellowship program because it “felt right” – I had this gut feeling it was something I needed to do. I now consider my time at The Gray Institute as another important point in my journey. The Missing Link in Aquatic Exercise The Gray Institute helped me to see the thing missing in the aquatic industry was 3-dimensional movement. In fitness certifications we learn that the body moves in 3 planes and that... read more