Google “fitness coach near me” and prepare to be overwhelmed by the results. If the definition of a coach is to train or teach an individual in a particular skill, then anyone can slap a label on and call themselves a coach. But what makes a good coach? What are the qualities of a coach that make them exceptionally qualified to instruct?

What are the qualities of a good Coach?

First, and most important, it is imperative that a coach has a strong background in and comprehensive knowledge of the basic science behind the movements they are teaching. For a barbell or a swim coach, that background includes anatomy & physiology, physics, biology, chemistry, and nutrition fundamentals. 

Additionally, a good coach will have experience coaching a lot of people, whether it’s working under a mentor, or using knowledge and study to grow his or her base of clients. The goal of any dedicated coach is to accumulate thousands of hours. Hours spent not just actively coaching, but reading, studying, and developing the skills, knowledge, and expertise necessary to make people more proficient over time. 

Communication 

Strong communication skills are also essential to be an effective teacher. The ability to get your client to understand and correctly perform the necessary movements depends on your ability to communicate. Positive commands, application of the growth mindset, and proper encouragement techniques are all vital to good communication. Finally, after the movement pattern is taught, cues are employed to perfect the execution of the movement as it is performed. 

“The coach’s cue is some form of communication that the coach employs during a lift, or part of a lift, that is designed to produce a physical response from the lifter, usually in the form of an adjustment or correction to the lifter’s movement.” – Starting Strength

For barbell work, utilizing the Starting Strenth method (currently offered as a training program by One with the Water), these are primarily in the form of verbal communication but can be visual and tactile. Starting Strength offers a theoretical approach to developing the coach’s cue, from both the lifter and the coach’s perspective. Effective cues come from both the strength coach and the lifter’s shared understanding of the lift, knowledge that comes from training, experience, and trust. As a lifter, make sure you choose coaches (not trainers) that exercise an in-depth comprehension of appropriate cues, used in a manner that effectively supports the lifter.

In the end, knowledgeable, experienced coaches will always find ways to make the process simpler rather than more complex for the trainee. This approach, in particular, is a telltale mark of a great coach and his or her willingness to pursue professional development. 

Besides offering premium swim lessons to the greater LA community, Coach Rippetoe is also a strength training coach, utilizing the Starting Strength method to help clients become fitter, stronger, and faster. If you are interested in safe, professional one on one coaching, contact us 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 What are the qualities of a good coach? appeared first on One with the Water.

I’ve seen a lot of memes over the last two months lamenting what it will be like to put on regular pants once quarantine is over – and if that will even be possible! But quarantine doesn’t have to be an excuse to make unhealthy choices and gain weight. And obsessing over body image isn’t a healthy mental choice either. So, like the Chicken and the Egg, which came first?

Is it a positive body image mindset or living a healthy lifestyle? Why can’t we have both? People show significant improvement in social well-being and mental health when they live a healthy lifestyle. By facing your fears through a meditative exercise like swimming, you can learn to create a positive mindset that will help you truly want to live a healthy lifestyle. 

Healthy Lifestyle

What happens to our health physically, emotionally, and spiritually when we’re 50+ pounds overweight? The tricky part is that once our bodies are carrying extra weight, it becomes exponentially harder to lose it. We lose the ability to process calories correctly, and the weight comes off slower. Plus, according to research gathered by Harvard Health Publications, being moderately overweight more than doubles the risk of over FIFTY different health conditions, including depression.  

It’s frustrating that the ones who benefit most from our unhealthy lifestyles are the corporations pushing unhealthy products in the name of convenience and low-cost while our bodies slowly fail. Or maybe worse, dietary, nutritional, and workout fads that are confusing, expensive, and difficult to maintain, ending in failure and defeat. Crossfit is a prime example of a workout that, on the surface, looks exciting and promises great results with a challenging, competitive atmosphere. Unfortunately, the unpopular truth is that besides beginner athletes being more prone to injury in this atmosphere, the variable, intense, and constantly changing workouts prevent proper recovery and muscle strength gains. 

How can our lives improve by losing weight?

One with the Water Clients reported the most significant positive impacts in the following categories:

Quality of Life 55%

Social Well-Being 47%

Mental Health 47%

Physical Health 50%

Swimming Abilities 85%

Confidence/Self-Worth 61%

Leadership Skills 40%

Positive Body Image

So, where does a positive body image fit into all this? After all, what’s wrong with loving ourselves the way we are. And the answer is nothing; we encourage self-care and positive body image. The secret is using a growth mindset to increase our positive body image and reap the benefits of creating healthy lifestyle changes. According to the same Harvard publication (“Lose Weight and Keep it Off”), even a modest 5-10% weight loss can significantly reduce your health risks. 

Using a growth mindset, people can conquer their fear and kick their unhealthy habits, improve their mental health and physical health, and create an increased quality of life. We can love our bodies and want to care for them better. 

At One with the Water, we coach using the growth mindset and a proven meditative exercise (swimming) to create lasting, positive change for our clients. When our clients believe the effort is worth it and will produce results, the hard work follows.

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 Making Healthy Lifestyle Choices in Quarantine appeared first on One with the Water.

I’m pivoting back here to a discussion we’ve had several times surrounding New Year’s resolutions because the same principles apply when we address how we are challenging ourselves to grow during this time of isolation.

What is a Growth Mindset?

First, in case you are new here, just a quick primer on the growth mindset. Simply put, people with a growth mindset learn to love challenges, are intrigued by mistakes, and intentionally seek out new challenges. They have learned that their circumstances matter less than who they are.

“In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.” – Carol Dweck.

So how does that apply here? We must start by remembering that while we have no control over the current situation with regard to Covid-19, we are in control of our actions and reaction to our environment and the circumstances in which we find ourselves. We’ve talked about ways to stay physically healthy here and here, but whatever you are attempting to navigate, the following five principles will help you do so with a positive growth mindset, which in turn contributes to an emotionally and mentally healthier you in the long term.

Five principles of maintaining a Growth Mindset in quarantine.

1. Set small goals. Choose something that can be achieved in only 30 days or less. People say that if you can do something for 30 days, it will become a habit. For the quarantine, I am working one week at a time. Setting new routines with children, accomplishing new ways of schooling and balancing work. All may need adjusting at different times, but five days at a time doesn’t feel overwhelming, especially when there is no set end date in sight.
2. Make the goals measurable and incremental. Whether you are setting a physical goal or a self-improvement goal, make sure you set markers to celebrate. A lot of people say they want to lose weight. If you want it to stay off, then set the goal at 1 pound per week. That’s the healthy way to do it.
3. On that note, Track your wins. Celebrate your success, make a note of your failure, and adjust accordingly. Applying a growth mindset works here, just like everywhere else.
4. In that vein, don’t be discouraged by failure. Individuals with a growth mindset see mistakes as temporary setbacks, something to be overcome. Reflect on what you can learn and apply that learning when attacking your goals. Quarantine is a marathon, not a sprint.
5. Surround yourself with support. This looks wildly different now, but find an accountability partner, a coach, a mentor, a friend. Sometimes a little motivation from an outside source can go a long way in helping you to achieve your goals. The internet has provided a myriad of ways to connect, from online meetings to social media groups, or even just a quick text. Connection is more important now than ever before.

One quick note to finish as you face your week with a positive mindset. First, don’t get sidetracked by others’ goals. Focus on what you can achieve, physically and mentally. If making time to shower and setting aside 20 minutes a day to walk is all you can reasonably achieve, then we are here to celebrate you. If you are a marathon runner and you’ve kept up your training, way to go! If you are learning a new instrument, we can’t wait to hear it. The only person you are competing against here is yourself.

*Note: While we are fierce advocates for swimming and exercise as having significant positive mental health benefits, neither the growth mindset or exercise alone is a substitute for professional mental health treatment. If you are experiencing the signs and symptoms of depression, please reach out to a mental health professional. No one should suffer in silence.

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 Maintaining Growth Mindset in Quarantine appeared first on One with the Water.

Over the last thirty days, our world has changed on a fundamental level. What once was our regular routine has, for most of us, been distilled down to the four walls of our residence. Combined, of course, with occasional trips to the grocery store to resupply.

If you are a close follower of One with the Water, or merely a resident of Los Angeles, you know that all the public pools are closed. This has affected our livelihood, yes, but fundamentally our way of life. For many of you, your livelihood has been impacted, too, causing more anxiety, fear, and worry on top of the stress of avoiding the virus.

Maintaining mental health.

The specter of depression and poor mental health in this unprecedented season is very real for many, many people. And of course, the very things that help the most – community, counseling, exercising at a gym, swimming at the pool – are the things we’ve lost as a way to cope.

The good news? There is hope. There is still a myriad of simple ways to use exercise safely to keep our mental and physical health from spiraling downward. Over the next few weeks, we will focus on different activities that can be done from home to improve and maintain physical fitness and a positive mental outlook.

Start walking.

Start with walking. Researchers from St. George University in London found in one 2015 study that just 25 minutes of energetic walking can add up to 7 years of life and slow the aging process in our bodies. Walking is a great way to start and maintain a moderate fitness level. (Plus, your furry friends may be really grateful for the added attention and exercise too!)

Experts agree that just 30 minutes of walking a day can improve your body composition, creating a higher muscle to fat ratio, decrease blood sugar, decrease the body fat around the waist, lower cholesterol, and lower blood pressure – all of which lead to a reduced risk of heart disease, stroke, and Type II diabetes.

And critically, in this particular season, moderate to intense aerobic workouts release the natural compound endorphins, the “feel-good” chemicals produced in your brain. Increased endorphin levels work to lower stress, increase pleasure, and reduce or manage pain. In addition, the release of endorphins can help to significantly lower anxiety and relieve depression. For a detailed description of an ideal walking program done to improve conditioning, read Coach Rippetoe’s recommendations here.

The bonus? Walking requires no expensive equipment, can be done with the added addition of music that buoys you up and can be done with a partner while still maintaining a safe social distance of the CDC recommended six feet.

Friends, we are all in this together. Check-in with each other, maintain accountability, and start walking!

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 Maintaining Mental Health During the Covid-19 Crisis appeared first on One with the Water.

In fact, for all ages under 85, young people between the ages of 15 and 24 have the highest rates of drowning nationwide, and these typically occur in natural water settings, such as oceans, lakes, and rivers. Additionally, an astonishing 80% of those are male. 

So how do you protect your teen from drowning? Follow these seven simple, common-sense tips to keep your child from being a statistic. 

7 Water Safety Tips For Teens

1. In a boat, wear a lifejacket. Sounds simple, but as mentioned, most of these drownings occur in natural bodies of water. Protect yourself and your loved ones by adding this layer of protection when boating. 
2. Don’t allow your teen to swim alone. Most of the drownings in this age group occur when children are swimming without adult supervision. Never let your teen swim alone or hang out near water without adult eyes on the situation. 
3. Additionally, when at the ocean, pay attention to posted swim warnings. Don’t go in the water without lifeguards and avoid dangerous undertows. 
4. Water safety is a family affair! Both you AND your teen should learn CPR. Be prepared to assist in an emergency. (I can’t emphasize this enough after my own experience with almost losing a child to drowning. Every adult should know CPR.
5. Inflatable life rafts do not count as a life preserver. Please do not rely on them to keep your child safe. 
6. Teach your teen to be smart in the water. Choose safe places to swim and scout the area for submerged dangers. Learn to recognize when hidden obstacles or powerful undertows could be present. Don’t drink and swim. 
7. Finally, learn to swim! Swim lessons can reduce the risk of drowning by up to 88%. Know what to look for in a swim instructor (Not sure? Read this.) and follow up with premium swim lessons that will help your child to succeed both in the water and out. 

Parenting is hard. Keeping your children safe in seemingly scary times is hard. But we do have the tools, and we would encourage you to keep using them. Follow us here on the blog and Facebook for more safety tips, quality coaching, and swimming news. 

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 Water Safety and Teens: 7 Ways to Keep Them Safe appeared first on One with the Water.

3 Heat-related Swimming Injuries

1. Heat exhaustion/heatstroke

Heatstroke is the most deadly and seems counter-intuitive when in the water. However, the danger occurs when the water temperature goes above the mid-eighties. Combined with high air temperatures, the symptoms of heat exhaustion can progress rapidly, resulting in heatstroke, a life-threatening emergency that requires immediate medical attention. If you are in the water (especially warmer water) and notice the following symptoms, you need to exit the water and get out of the sun immediately. (Source).

• Cool, pale skin
• Headache and nausea
• Weakness and exhaustion.
• Dizziness, faintness, and mental confusion
• Rapid, weak pulse.
• Fast and shallow breathing

2. Dehydration

Dehydration is often one of the key factors in heat exhaustion, and can easily occur in the water, even though the body is submerged. You can still sweat while working out in the water. Here are a few basic rules to follow when thinking about hydration:

• As a general rule, you should be drinking at least half your body weight in fluid ounces BEFORE accounting for training. According to Swimming World, you should add in at least 32/ounces per hour of training on top of that.
• Don’t just chug those 32 ounces all at once though. Ensure a steady intake throughout the workout by drinking about 8 oz every 15-20 minutes.
• If you are planning to work out at a moderate to high intensity for over an hour, consider adding electrolytes, in the form of light-colored sports drinks or coconut water prior to and during the workout.

Sunburn

Sunburn is another heat-related injury that can sneak up on you, even if you applied a liberal dose prior to swimming. Most sunscreen applications last about two hours before it begins to break down in the light. You should reapply every two to four hours or after swimming. A lot of people think the higher the SPF, the better. WRONG. Actually, after SPF 50, additional protection is negligible. The real issue is that most people apply sunscreen incorrectly, only using 25-50% of the recommended amount, reducing the actual protective abilities. New York City dermatologist Doris Day, MD told Reader’s Digest, “If you use SPF 50, you really get the protection of an SPF 20 based on how people actually apply it.” Focus on SPF 30-50 and make sure you apply it correctly and often. (See above).

Use the following application recommendations provided by the American Dermatology Association:

• Apply enough sunscreen to cover all exposed skin. Most adults need about 1 ounce — or enough to fill a shot glass — to fully cover their body.
• Don’t forget to apply to the tops of your feet, your neck, your ears and the top of your head.
• Apply sunscreen to dry skin 15 minutes before going outdoors.
• Skin cancer also can form on the lips. To protect your lips, apply a lip balm or lipstick that contains sunscreen with an SPF of 30 or higher.

Remember, the water cannot protect your body from heat-related swimming injuries. You must be a proactive participant in protecting yourself from the heat-related dangers of swimming. Now, hydrate, apply sunscreen and go swimming!

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 Three Heat-Related Swimming Injuries and How to Avoid Them appeared first on One with the Water.

At One with the Water, our swimming lessons are taught using growth-mindset techniques. We witness transformative miracles in our students, both in and out of the water, as they shift from a fixed mindset to a growth mindset. People with a growth mindset learn to love challenges, are intrigued by mistakes, and intentionally seek out new challenges. They have learned that their circumstances matter less than who they are. 

“In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.” – Carol Dweck.

Positive Feedback

A core component of parenting and coaching in a manner that fosters a growth mindset is the language we use in giving positive feedback. It requires the most intention and retraining due to our current culture of reflexive praise. As a parent myself, I still find this the most difficult to remember in the moment as I go about the daily tasks of raising tiny humans.

Our natural tendency is to respond with a phrase like, “Good job!” While well-intentioned, using this type of expression does nothing to delineate the line between talent, effort, and results. Rather than giving children feedback about how their process of work led to a specific outcome so they can continue to develop their abilities, saying “Good job” implies an end state of success.

Growth Mindset Tools

Instead of saying “good job,” consider the following statements when your child/student is successful in his or her effort. (Source: Mindset Works Growth Mindset Feedback Tool)

• I am so proud of the effort you put forth.
• I am very proud of you for not giving up and look at what you have to show for it!
• Congratulations – you really used great strategies for (fill in the blank).
• I want you to remember for a moment how challenging this was when you began. Look at how far you have come!
• All that hard work and effort paid off!
• The next time you have a challenge like this, what will you do?
• What choices did you make that you think contributed to your success?
• It’s exciting to see the difference in your work now when we compare it to your earlier work.
• Doesn’t it feel good to master this? How does it feel to master this?
• Are you proud of yourself? Tell me what makes you most proud.

Remember that all our responses, growth or otherwise, will have a natural effect on the children we are raising and coaching. We must be using the correct ones.

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 What to say instead of “Good Job”: Growth Mindset Tools appeared first on One with the Water.

It just matters that you do start.

Insert motivational quote here. Seriously, a thousand memes are floating around about missing shots and starting journeys and making the first step. They are all pretty cheesy, and all one hundred percent true. At the beginning of last year, my (Molly) body felt terrible. For a multitude of reasons not crucial to this story, but it took me until May to start kicking some bad habits. Nothing was going to change until I did, and it didn’t matter if it was May or January.

Five simple ways to start.

If you are ready to make a change, here are five simple ways to start.

1. Make small resolutions. Choose something that can be achieved in only 30 days or less. People say that if you can do something for 30 days, it will become a habit. I picked two things to start, related to my diet. Accomplishing those first two goals has given me so much energy and motivation to keep going, and kick more bad habits.
2. Make the goals measurable and incremental. A lot of people say they want to lose weight. If you want it to stay off, then set the goal at 1 pound per week. That’s the healthy way to do it.
3. Track your wins. Celebrate your success, make a note of your failure, and adjust accordingly. Applying a growth mindset works here, just like everywhere else.
4. In that vein, don’t be discouraged by failure. Individuals with a growth mindset see mistakes as temporary setbacks, something to be overcome. Reflect on what you can learn and apply that learning when attacking your goals.
5. Surround yourself with support. Find an accountability partner, a coach, a mentor, a friend. Sometimes a little motivation from an outside source can go a long way in helping you to achieve your goals.

Remember, you are in control of you. No one else could have given me the desire or persistence to succeed in my health goals. I wanted it the most. No one else can do the work for you. (And for the record, I’m down 20 pounds with ten to go. Now YOU can keep me accountable too.)

The good news? I promise you; the work can be done. And you can do it.

Happy New Year. Now let’s get started.

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 Start Now This New Year 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.

Did you also know that the average American male would need to spend 10 hours and 33 minutes on the treadmill to burn the 4,500 calories consumed at the average Thanksgiving meal? (SOURCE)

It doesn’t have to be this way. By approaching Thanksgiving with a plan, you can enjoy healthy holiday eating, both physically and emotionally. With that in mind, here are five quick and easy tips for managing holiday eating.

Five tips on healthy holiday eating.

1. Portion control: Allow yourself your favorite foods without guilt but take small portions of each to enjoy them. In general, the following guide helps determine portion control. 
   • Your palm determines your protein portions.
   • Your fist determines your vegetable portions.
   • Your cupped hand determines your carb portions.
   • Your thumb determines your fat portions.

   Small helpings mean you can successfully enjoy everything on the table without feeling the guilt and physical discomfort of overindulging.

2. Take ten before reaching for more. It takes some time for your stomach to communicate the feeling of fullness to your brain. After eating your first helping, take a break. Take a lap around the room. Have some water and make small talk. Then check your appetite.
3. Careful party positioning: Don’t set up camp by the food. A strategic location will help to prevent absent-minded munching. In addition, moving around (or even taking a quick walk) will help stave off feeling sluggish and over-full. 
4. Eat some healthy snacks pre-party to avoid going in starving: Nuts, nut butter, avocado, fruit, and eggs are excellent choices, using the portion sizes above. 
5. And finally, feel free to load up on fruits and veggies: If you are hungry between meals, they are an excellent low-calorie filler between main courses.

Take the next step.

If the thought of staying healthy over the holidays is overwhelming to you, consider that along with our premium swim lessons, One with the Water also offers Barbell Strength Training using the science-backed Starting Strength method to train your whole body. Call today for more information.

Food is not the enemy, and holiday gatherings shouldn’t be a source of anxiety when faced with so many choices. With a little bit of planning, you can be confidant in your ability to navigate the Thanksgiving meal while being kind to your body.

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 Healthy Holiday Eating with a Plan appeared first on One with the Water.