The Oct 2020 edition of Autism Parenting Magazine expounds on the benefits. “Imagine there was a way to improve your child’s concentration, mental alertness, responsiveness, and peace of mind in 30-40 minutes. The day-to-day challenges faced by autistic children like anxiety, concentration, overstimulation, and social interaction can all be improved.”

For individuals with an ASD diagnosis, the sensory experience of being immersed adds a layer of calm that can’t be duplicated anywhere else.

“In the water, everything feels calmer. It’s like all the noise, feelings, and business of the outside world just stop. The feeling of the water is interesting, and the way light moves through it can be fascinating.”

In addition to all of the benefits of learning to swim and having autism, you might also stop your child from being another statistic! It’s estimated that one out every 59 individuals has an Autism Spectrum Disorder (ASD), and according to a 2012 study in Pediatrics, 49% of children with ASD have a tendency to wander or bolt from safe settings. Individuals with ASD are often attracted to water yet have little to no sense of danger. Drowning is a leading cause of death in children with ASD. – (NAA – National Autism Association). Give the gift of lifesaving swim lessons this season and help your child become “One With The Water! ”

*Private and public lessons available in packages of four and eight.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Swimming and Autism: Does it really make a difference? appeared first on One with the Water.

At One with the Water, we use three overarching principles in our guided, professional swim coaching. Harmony, inclusion, and mastery. Harmony, in particular, is our gentle approach empowering all students to feel safe and comfortable in the water. Statistics show just how necessary that principle is.

According to the CDC, approximately two-thirds of American adults are afraid of deep, open bodies of water and 46% are afraid of the deep end of a pool and 37% of Americans self-report being unable to swim. In order to even begin to overcome a fear of the water, it is our job as coaches to demystify the water, both explaining and teaching the properties of buoyancy and what happens when it is properly applied.

Buoyancy is a force in physics that is driven by Archimedes’ principle – fluid exerts a buoyant force, (opposing apparent gravity) on an immersed object that is equal to the weight of the displaced fluid. It is driven by the average density of the object, so simply translated, if the density of the object is lower than the water, it floats. Additionally, buoyancy is not affected by depth, so The buoyancy of the human body is the same in deep water as it is in shallow water.

Based on the above principle, we know floating is attainable in water, but we also know due to the varied composition of individual bodies (fat versus muscle and bone) that we each have a unique density. To complicate matters, humans, as a rule, are not symmetrical objects.

So how do we maximize our buoyancy, learn to float, and take the first steps in becoming One with the Water? We do it by teaching balance.

Teaching balance.

Balance is the most important concept in swimming and the first step of our teaching progression. To build good swimmers, the first thing that you need to learn is body balance.

First, we position the whole body on the surface with your head in a neutral position and legs on the surface, not sinking behind them. (The back of the neck needs to be elongated, the face is in the water and eyes are looking down.)

Second, it’s important in learning this technique to know there are two main points on the body for swimmers

• Center of buoyancy (chest)
• Center of mass (hips)

Failure to keep the hips and head in line will result in hips and legs sinking. This, in turn, causes swimmers to bend their knees to kick, creating an undesirable vertical body line and for new swimmers, a panicking feeling as their lower body sinks.

So what should you do to keep the hips and chest on the surface?

1. Kick your legs. This will help bring hips up towards the surface and result in good hip position
2. Press your chest down. This will force the lower body, hips, and legs to move towards the surface
3. And finally, put more weight in front of your chest/body. This is achieved by keeping one or both arms in front of your body.

Register today for premium swim lessons.

Don’t let a misguided belief that you can’t float drive your fear of the water. We are trained in helping both children and adults overcome their fears to become One with the Water. Sign up for your premium lessons today.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Achieving Balance in the Water appeared first on One with the Water.

The five principles of One with the Water premium swim instruction.

First, we promise you our uninterrupted presence.  We work very hard to maintain eye contact, especially for our children with special needs. Your safety and well-being are our number one concern. We teach without distractions to avoid any possible safety hazards. If you have questions or concerns while we are teaching, we’d love to address them with you after the fact in order to remain focused on your child’s safety during the lesson. 

Second, we promise to set a high standard for you or your child. We create high but reachable standards of accomplishment for each lesson. Our overall goal is to teach you or your child to swim in less than 4 hours! We are in the business of miracles because we know our methods work.  

Third, we promise to impart life skills. We are preparing our students to learn to swim for exercise and enjoyment for the rest of their lives. We will develop your strengths in and out of the water, including both physical and mental conditioning.  

Fourth, we promise to motivate you or your child.  Swimming is a life-changing skill. It’s therapeutic, calming, and a mental game-changer. And we get to make it fun for you! 

And finally, we promise positive encouragement. We teach all our lessons with laughter and learning. We’ll help you be gentle on yourself when you make mistakes using those opportunities to learn to overcome fear and build confidence. 

Register today.

Swimming isn’t just about drowning prevention and building skills. We teach you to incorporate the positive power of swimming throughout the whole of your life, using growth, hard work, persistence, and motivation to be successful in and out of the water. That is our promise to you. 

If you haven’t already, register today for life-changing swim lessons we provide.  

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Five Principles of Premium Swim Lessons appeared first on One with the Water.

Deep practice, a term coined by coach Daniel Coyle in his New York Times bestselling book The Talent Code, is an integral part of our coaching process. Deep practice involves specific, targeted creation of myelin in a way that optimizes each movement and memory we make. 

What is Deep Practice?

Inside the brain, neurons are responsible for transmitting information. Human skill is created by chains of nerve fibers carrying a tiny electrical impulse from the brain to the body through these neurons. Myelin is the insulation that wraps around the nerve fibers in our brains and increases signal strength, speed, and accuracy. When a person is thinking about and analyzing skill situations, the brain is producing myelin. According to the U.S. National Library of Medicine and the National Institutes of Health, “The purpose of the myelin sheath is to allow impulses to transmit quickly and efficiently along the nerve cells.” In simple terms, the more we practice a skill, the thicker the myelin layers will become, and the better and faster we become.

The rules of Deep Practice.

 Coyle divides deep practice into three rules building upon each other.

1. Chunk it up.

Chunk it up is simply the crawl stage of the crawl, walk, run model. The overall task (stroke) is broken up into subtasks learned individually and practiced slowly until the skill is mastered. When we introduce a new swimming skill, we use minimal space to focus on performing it correctly under the coach’s watchful eye. Once you or your swimmer is no longer able to do the movements correctly, your coach will stop and take a moment to correct the mistake, provide an opportunity to review the correct tstep and begin again training the skill.

 2. Repeat it. 

Just like it says. Repetition creates myelin. In the pool, as mentioned above, the coach will be watching to ensure the repetition is correctly performed. Perhaps the most important take-away is that myelin is created with every movement. If you are performing the movement incorrectly, you are reinforcing the memory of the inefficient stroke. 

3. Learn to feel it.

This step comes as you learn the skill correctly. With increased repetition comes accurate muscle memory and the body’s instinctive ability to recognize the correct movement due to the number of times it is repeated.

Deep practice has broad applications across all areas of personal and professional development and reinforces, yet again, how swimming can change your life across the board. (Ask me about how important it is in a helicopter during an emergency!) If you haven’t yet experienced the life changing power of swimming, register today for our premium swim lessons. 

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post The art of deep practice in the pool. appeared first on One with the Water.

“As authority figures, the messages we send to students and clients about success can often cause them to fall into the fixed mindset, as their success breeds a fear of failure. If success means they are smart/talented/brilliant/athletic, then failure means they are the opposite of all those things. At One with the Water, we praise our clients based on the growth processes used to perform – practice, study, effort, consistency, and persistence — and connect it to the outcomes, successful or not. And we are always developing new strategies and approaches. Because everyone is different. Because everyone learns in a different way.”

Interestingly, a not-insignificant number of individuals hold a growth mindset concerning athletic abilities and a fixed mindset when it comes to academics, believing that while athletic ability can be improved by practice, persistence, effort, and hard work, intelligence and academic success is innate, and cannot be changed. One study showed that 75% of students focused on performance goals in school versus mastery goals. In sports, the opposite was true. 77% of students were oriented towards a mastery goal in sports, compared to performance goals.

So what does that mean for you and your swimmer? The good news is that mindsets can be changed. And when you or your student exhibits a mixed mindset, as mentioned above, the tools we teach, the growth mindset used in improving their swimming abilities, can be applied to their academic and professional arenas. Numerous studies mention treating the brain like a muscle, viewing the academic arena as a playing field, and teachers who are there to coach, mentor, and care for them. Sports and swimming, in particular, become a familiar reference in which to re-imagine their capabilities and nurture a complete growth mindset.

Sign up today for our premium swim lessons and see the power of a growth mindset to transform your life.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Growth Mindset versus Mixed Mindset and the power to change. appeared first on One with the Water.

“At One with the Water, we teach swimming lessons using a Growth Mindset approach, is a foundational pillar of our coaching philosophy. Pioneered by Dr. Carol Dweck, the Growth Mindset is predicated on the simple belief that while everyone’s starting point may differ, our most basic abilities can grow and develop with consistent hard work and dedication.”

On a practical note, however, what does it look when we start a nonswimmer in the water? While we believe all students are capable of growth, improvement, and success in the water, the starting point for each athlete can be very different. Let’s review the necessary water safety skills for success your swimmer will learn upon beginning swim lessons with One with the Water.

Water Safety Skills for Success

When coaching, we develop individualized swim goals for each client based on the individual, the skill or stroke being learned, the assist levels needed (can be physical assistance, or verbal, visual and tactical cueing), and the specific conditions of the individual and the environment.

All goals start with the following skills progression to ensure you or your child are safe and fully at ease in the water.

1. Safely enter the pool.
2. Safely exit the pool: Steps one and two may seem obvious to the untrained individual, but learning to enter and exit a pool safely increases confidence and teaches the child to be more at ease in the water. Basic swim skills, including entering pool, surfacing, and moving oneself approximately 25 yards can reduce the risk of drowning by up to 88%.
3. Floating: supine, prone, alternating, recovery: When just learning to swim, young children and new swimmers can tire easily.Learning to float can aid in recovery and rest time before managing to swim to the side or an exit point.
4. Blowing bubbles: standing, kicking, swimming: Both breath control and submerging the mouth in water are necessary to prevent inhalation of water and are the final steps before beginning to learn the individual strokes.

Register for Swim Lessons

Fifty-eight percent of parents do not consider drowning a threat to their children. In fact, drowning is the second leading cause of death for children under the age of 14 and almost half of US adults report not knowing basic swim skills. Swim lessons matter. Swim skills for water safety are a vital part of keeping your children safe and successful in the water. Register today!

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post 4 Basic Water Safety Skills For Swim Success appeared first on One with the Water.

At One with the Water, we talk a lot about the power of a growth mindset in every area of our lives. We believe that how you teach is just as important as what you teach when it comes to swimming lessons because we believe in equipping our clients for success in all areas of life. It informs every part of our coaching, teaching, and decision-making process. So what exactly is our coaching philosophy?

What is the Coaching Philosophy at One with the Water?

At One with the Water, we teach swimming lessons using a Growth Mindset approach. This is a foundational pillar of our coaching philosophy. Pioneered by Dr. Carol Dweck, the Growth Mindset is predicated on the simple belief that while everyone’s starting point may differ, our most basic abilities can grow and develop with consistent hard work and dedication. As authority figures, the messages we send to students and clients about success can often cause them to fall into the fixed mindset, as their success breeds a fear of failure. If success means they are smart/talented/brilliant/athletic, then failure means they are the opposite of all those things. At One with the Water, we praise our clients based on the growth processes used to perform – practice, study, effort, consistency, and persistence — and connect it to the outcomes, successful or not. And we are always developing new strategies and approaches. Because everyone is different. Because everyone learns in a different way.

Register now to take advantage of our premium lessons and start your journey today. 

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post One with the Water Coaching Philosophy appeared first on One with the Water.

First, understand that swimming is among the top endurance sports for calorie burning with the added benefit of it being non-impact (versus running) and full body (versus running and cycling), making it an excellent choice when weight, injury, and special physical needs are a factor.

As a quick review, the rate at which your body burns calories to use as energy is known as your metabolism, which varies from person to person. Metabolism rates are dependent on a number of things, including body composition and gender, but all calorie burning rates are directly impacted by weight and exertion levels. For swimming, it’s a simple equation: Calories burned are directly proportionate to duration and intensity. In laymen’s terms, you burn more when you swim longer, faster, and harder.

How many calories does swimming burn?

For reference the American College of Sports Medicine has created a chart with estimates based on time and weight, rather than total distance.
•    A 130-pound person swimming freestyle for one hour will burn 590 calories swimming fast, and 413 calories swimming slower.
•    A 155-pound person swimming freestyle for one hour will burn 704 calories swimming fast, and 493 calories swimming slower.
•    A 180-pound person swimming freestyle for one hour will burn 817 calories swimming fast, and 572 calories swimming slower.
•    A 205-pound person swimming freestyle for one hour will burn 931 calories swimming fast, and 651 calories swimming slower.

(Source: https://www.nutristrategy.com/caloriesburned.htm)

Consider time versus intensity.

When comparing strokes, as a general rule one hour of breaststroke at a moderate speed is equivalent to a slower freestyle, while a technically proficient, moderate intensity backstroke roughly equates to a fast freestyle workout. The heavy hitter though, is the butterfly, burning anywhere from 700 to 1100 calories in an hour (based on weight.) Try it if you dare though, as the butterfly is the most technically demanding stroke in the pool!

Finally, it’s important to remember that while we’ve established that fast freestyle will burn more than a slow one, and butterfly will burn like fire, discernment is still necessary when choosing your workout. If you can sustain a more extended workout doing a moderate speed breaststroke, you may burn more calories in the long run than doing a short sprint freestyle workout. If you swim a slow, inefficient butterfly, you want to choose a stroke you are more technically capable of swimming or consider adult swim lessons to improve your swimming technique and ultimately help you to become one with the water.

Register today for premium swim lessons.

Here at One with the Water, we offer premium swim lessons for all ages, whether you are a beginner,  want to improve your technique, or looking to train for competition events. Register today to start your journey towards confidence and success in the pool.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post How many calories does swimming burn? appeared first on One with the Water.

First: Swim lessons matter. Drowning is preventable.

Just a refresher. For the past two and a half decades, an average of 10 people drowned PER DAY. Additionally, one in every five fatal drownings happens to children under the age of 14. Beyond those numbers, for every one child death, another FIVE more were sent to the emergency room with immersion injuries.

Fortunately, swimming lessons can reduce the risk of drowning by a staggering 88%, creating safer kids and smarter adults.

The American Academy of Pediatrics recommends children as young as one start with swimming lessons in order to reduce their risk of drowning, and live safer, healthier lives. The bottom line? Your child needs swim lessons. Which leads me to point number two – not all programs are the same.

Not all swim programs are the same.

Who is teaching your child and what they are teaching them matter a great deal. Below, we’ve listed some essential items to check for when choosing a quality swim program.

• Instructors are experienced and qualified through nationally recognized programs, and CPR – trained lifeguards should be available.
• Instructors are teaching water safety first and foremost, in and around the water. Water competency skills like self-rescue are a foundational piece of any good swim program. These are critical to ensuring the safety of a child who finds themselves in the water unexpectedly.
• Instructors allow parents to watch the class to determine if the program is a good fit, if their child is getting an appropriate amount of one on one time, and how the instructors engage with the students.
• Finally, learning to swim is a progressive task and should occur over a set period of time. Check to see that instructors have mapped out a plan, and necessary skills are increasing. Continue lessons until your child displays competency in the water. *

At One with the Water, our coaches hold multiple certifications in safety and swim, including a Level 4 Disability Swim Coach Certification and Level 3 U.S. Masters Certified Swim Coach with the American Swimming Coaches Association (Coach Rippetoe), and multiple American Red Cross Certifications for First Aid, CPR, and Lifeguarding.

Register now to learn more about we can make you and your children safe and successful in the water.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Elements of a Good Swim Program appeared first on One with the Water.

What I want to highlight here is how much inner peace can be found starting with the pool. Swimming lays the groundwork for a happier life. Aside from the physical benefits of swimming, our whole body is supported by the embrace of the water.

“I feel most at home in the water. I disappear. That’s where I belong.” – Michael Phelps

Inner Peace in the Pool

The aerobic nature of swimming, like other forms of aerobic exercise, increases the endorphins and other chemicals in our brain that decreases stress and anxiety levels. However, it’s not just the physiological response in our brain that adds to our sense of inner peace in the pool.

Dr. Nichols talks about the viscosity, and pressure unique to our experience of the water, and our ability to experience the water in multiple dimensions. We enter the quiet space of the water relatively weightless and primed to let the outside world drop away. Then we swim, engaging in whole body exercise that works the large, smooth muscle groups in the body in an alternating, rhythmic pattern. When accompanied by the deep, rhythmic breathing required in a regular stroking mechanism, we are often able to swim in a semi-meditative state.

“Being on, in, around, or near water can calm our overactive minds while it imbues our senses. It does this by tapping into ancient neural maps and their associated neurochemical reactions. It can help us access the state not coincidentally called by another watery word, “flow,” allowing us to access the default network/daydreaming parts of our brains while restoring our ability to focus and perform cognitive and creative tasks with greater ease.” – Dr. Nichols

Inner peace is an elusive idea, difficult to define, and fluid from person to person. However, the evidence is clear that there is a path to such peace through the pool.

Molly Huggins

Molly is a member of our creative team, mom of four water-loving babies, and a fierce advocate for CPR training and really early swim instruction.

The post Find Inner Peace in the Pool appeared first on One with the Water.