December 2009 Newsletter

SwimJim Family,

Below are several of our articles that can be found in our monthly newsletter.  If you would like to be added to our E-mail list, please send an E-mail to info@swimjim.com and place “E-mail List” in the subject line.

Have a great holiday and we hope to hear from you soon!

SwimJim, Inc.

Natural Rest

The events of the past year have created a high level of stress for many people.  Holiday time can be stressful in the best of years and maybe more so now.  Stress in our lives activates our fight or flight mechanisms causing the release of adrenaline in the body but often without a way to use it.  Over time this leaves us feeling fatigued and depleted.  Getting a good amount of rest can help relieve the effects of stress but unfortunately high levels of stress often make it difficult to sleep.  We may find that we can’t let our minds slow down at the end of the day or if we are able to go to sleep easily we may wake during the night with a busy mind and be unable to go back to sleep.  The harder we try the more elusive sleep becomes in a vicious circle that finds us increasingly tired and more stressed.  Exercise is an important ingredient in a routine to relieve stress.  Through regular exercise our bodies are able to process and reduce the high levels of adrenaline, relieving tension and aiding in more restful sleep thus breaking the cycle of stress and fatigue.   Swimming is an excellent full body exercise activity that strengthens and stretches while providing fun and relaxation at the same time.  These are all important elements in stress relief and can lead to improved sleep.

In addition to exercise, there are healthy sleep habits that can lead to more restful sleep, reducing stress levels.  In our wired world we are no longer tied to our circadian rhythms linked to light and dark which establish natural sleep patterns.  We can respect and help reestablish those rhythms through mimicking dusk at the end of the day.  By dimming lights in rooms and on screens several hours before going to bed we allow our minds to process the slowing of the end of the day.  It also helps to transition from the activity of day to the quiet of night before getting into bed.  Try a pre sleep ritual to slow down.  This might include a warm salt soak, lighting a candle for softer light and listening to soothing music in place of watching TV or staying on the computer until you are ready to hit the pillow.  Creating a clean, quiet bedroom space that is separate from work space is also helpful.  If you do wake during the night it is better to get up and go to another room, have a cup of tea or read quietly until you again feel sleepy.

Natural Rest offers an additional tool to aid in experiencing restorative sleep.  Developed by veteran massage therapist Bonnie Stetson, Natural Rest is a therapeutic aromatherapy massage treatment designed to specifically address stress reduction and the connection to restorative sleep.  Bonnie has created unique essential oil blends using the medical aromatherapy principle of the synergistic action of like oils that work through absorption and inhalation in concert with client tailored therapeutic hands on work to calm, ground and relax, creating a pre sleep state.  A take away vial of the oil can be used at home for inhalation to reconnect to the massage state when preparing for sleep.   Natural Rest also offers a blend of infused oils only for pregnant and nursing mothers.   This massage technique can be a compliment to or an alternative to sleep aids.  If you use a sleep aid be sure to consult with your doctor before making any changes to your current routine.  If you would like more information about Natural Rest please contact Bonnie Stetson, LMT at 917-375-5435 or BonnieStetson@att.net.  Sweet dreams.

Swimming Is More Than A Sport

No one will argue with the benefits of increased safety when learning to swim.  However, the benefits of learning to swim with SwimJim expand far beyond the reach of just safety.  Albeit, safety is our primary goal, we teach learn to swim through a modality that achieves so much more with regards to teaching positive attitude, self-discipline, tender self-soothing, goal setting and determination.

Whatever we engage our children in, if we bring a promise to getting them to practice, then part of the lesson begins through example alone.  And with the commitment from the SwimJim staff to your children, through repetition and teaching focus on specific techniques, mind body awareness also improves, that includes spatial awareness and coordination; all of which will benefit your child in any activity they choose.

SwimJim chooses its staff and gears its entire program with precision to technique, commitment to excellence, and a dedication to focus always taught with a cheery disposition.  These are all attributes that when used with gentle guidance to children at an early age influences the emotional growth and well being of its students years to come.  Creating the path now and the foundation to commitment to excellence and dedication will serve your children in all endeavors years to come.

So when thinking about improving just safety alone with each lesson is very near-sighted.  Every time you walk through SwimJim’s doors you are improving a methodology of self-discipline and dedication to a goal, as well as teaching your child that all of that can be achieved while having fun.

The Social Child

Athletics and swimming are obviously an important part of your child’s development.  It improves coordination and language translation into kinesthetic movement.  It boosts self-confidence and most importantly it teaches your child how to be safer in the water through safety skills and practice.  But when a child achieves each milestone mark varies as much as the color blue.

Our classes at SwimJim are arranged in a manner that allows for children to be put in a level that is appropriate for their development however, still allows them the variance to learn from other children.  Toddlers progress huge leaps and bounds in physical achievement the moment they see other children participating in actives that they want to do.

Any parent who has more than one child knows that often the second or third child will often progress in certain skills at a faster rate than their older sibling.  Simply enough because the younger child looks up to and watches their older sibling’s every move mimicking their movements and actions.  Peer interaction can create the same response in friends or even strangers.

The curriculum is diverse enough whereas one child might be a better back floater and the other child might be a better breath holder and still a third might be better at gross motor movements.   Put the toddlers together and certain skills that they once believed to be too difficult or scary is put into context just by watching the children around them.

Privates are available for a child with special needs, developmental delays, or simply needs more attention struggling through one certain skill, as well as the child whom excels extremely rapidly.  However, always consider the benefits of the group lesson to teach the child peer socialization and growth through visual learning.

SwimJim offers privates and group lessons for all levels from babies to adults.

Parent’s Fear vs. Child’s Fear

Overcoming the fear of water can be a daunting and difficult task.  This is true for all ages however parents have the choice to make this an easier process for their children especially if the fear as actually their own.  Now, it is true that some kids should come with a warning label and have no fear and can almost be mistaken for having a death wish.  But more often than not children whom fear the water are really expressing the fear that parents have instilled in them.  Fear is commonly and unconsciously taught to children by parents’ actions, language and projections of their own fear.

We see in many classes parents who react to certain activities for example holding the child higher out of the water to keep their children’s face away from the interface, or grabbing them quickly when they approach the wall, or even preventing submersions all together.  The belief is to keep the child comfortable, which in turn is preventing the exact action we are trying to teach:  children can be comfortable and safe in and under the water through breath control and awareness.

Parents must recognize if their own fear is effecting and playing a role in their child’s development.  Of course when teaching safety to children, comes teaching responsibility and a healthy respect for the pool, once that is established comfort and fun can be experienced while a parent can relax because they know their child is relaxed and safer in the water.

Allow your child to dunk underwater.  Take a deep breath and blow bubbles simultaneously as you work with your baby.  Your body will relax as so will your child’s body.  Give them the time to learn how to support their own weight as they are holding on to the wall.  Allow them to climb out of the pool on their own by letting them struggle a bit with it at first.  Carry your infant closer to the water’s interface getting them comfortable with that sensation of the water around their face, ears, and mouth.  Sometimes a parent’s fear will diminish when you see your child feeling comfortable and having fun in the water as well.

Take pleasure in the lessons.  The SwimJim staff is trained and knowledgeable, follow their actions and trust.  But most of all relax and enjoy swimming with SwimJim is always supposed to be fun.

NEW POSTS!

Please read all of the new interesting posts by SwimJim, Inc. and its’ employees.

If you want to get these in our monthly newletters, please send your E-mail address to info@swimjim.com and let us know!

 

Have a great week,

SwimJim, Inc.

Winter Swimming

 

TRUE OR FALSE: Involving a child in swimming during the winter will cause the child to have an excessive amount of colds and other illnesses.  They catch cold from going outside with a “wet head”.

 

The answer:  a most resounding FALSE!

 

The TRUTH: The benefits of winter swimming for children far outweigh the risk.

As we prepare for our winter sessions each year, I notice that some of our parents take their children out of class “as a precautionary measure”.  They are convinced that their child will catch cold or the flu from being in the pool and getting wet during the winter.

Moms and Dads, ask your pediatricians.  Getting colds and flu from exposure to cold air during the winter is just an old wives’ tale.  There is no scientific evidence that this is a factor.  Colds and flu are transmitted by casual contact with an infected person.  There is more likelihood they will catch a cold or flu from a sibling than from swimming.  One rule of thumb to follow: if your child is sick, keep him/her home to minimize exposure to others.  This common sense rule applies ANY time of the year.

 

What are the benefits of winter swimming?  Plenty!  Children who swim through the winter maintain continuity and increase their skill levels as they practice each week.  Physical fitness is increased, and children who swim year round actually tend to be healthier than their non-swimming counterparts.  How, you ask?  Consider the excellent health benefits that can be obtained by year round swimming at any age.

• The deep breathing that occurs in swimming helps keep the lungs clear of accumulated mucous, reducing the chance of respiratory problems. In fact, swimming is a preferred exercise for asthmatics because of the warm, moist environment we maintain.  The type of deep breathing that occurs in swimming helps to pump the cerebrospinal fluid through the body, assisting the body in maintaining a high intake of oxygen to the brain and the blood.
• The body’s internal cleaning system is governed by the lymph system. Lymph is a milky liquid that transports toxins from the cells to the blood, which, in turn, releases them out of the body through the lungs, kidneys, intestines and skin. There is twice as much lymph in the body as there is blood, and it is transported through the body by the action of muscles instead of the heart.  Thus, movement of the muscles is imperative to a healthy body.  And how do we move our muscles?  EXERCISE!
• It is amazing to watch young children enjoy themselves in the water.  Even our youngest babies have a look of sheer pleasure on their face.  Research has shown that when we enjoy ourselves, the brain produces very powerful biochemicals called endorphins, which are the strongest painkillers known to mankind.  Not only do endorphins ease pain, they boost the immune system, which is a vital part of staying healthy during the cold, winter months.

Stress affects the immune system of everyone.  Love, laughter and thirty minutes of swimming in a warm water environment are a great relief valve for anyone!

So, parents, here’s the prescription for a happy, healthy child this winter:

Keep them home when they are sick.

Dress them warm by layering when it’s cold outside—hats on, because 70% of the body’s heat is lost through the top of the head.  Several layers will insulate better than one big, thick layer.  If they are shivering in the pool, relax.  The water at all our pools is a warm 86-89 degrees.  Young children shiver because of their low volume of insulation—better known as body fat.  Try a swim cap or a wet suit – it will help keep them warm and minimize the “shivers”.

Feed them a nutritionally sound diet—really push those fruits and vegetables!

Keep them physically active by enrolling them in swim class at SwimJim—where you will find excellence in aquatic education!

 

SwimBabies/SwimFants Classes!

SwimJim’s Swimbaby/Swimfant class is an introductory class for students to explore the water with their parents through song and sensory games/activities! Our method is based off of a routine program that helps you’re child adapt to water in a safe and comforting way. Some things to expect in your first class are as follows.

You will be nervous. Our staff spends extra time training to teach baby classes because we have not only the children to teach but their parents as well!  Don’t expect that you will get every move or activity right. It takes a few classes to feel comfortable with your instructor and how to maneuver your child in the water that is comfortable for them! With time you will learn the routine and class will become much easier!

The first day your child won’t be submerged. Day one is a time for your child to take in the scenery and should be a relaxing fun time! Don’t let floating get you down! When your child is floating on their back there are many new sensations they are dealing with, being on their back, not having a clear view of anyone other than the sky, and water in their ears. Floating does take time to get used to but with patience floating will come easier!

Expect the unexpected. Even if your child loves the water class might not go as smoothly as you think. Some babies are used to the pool equaling play time, so they get frustrated when suddenly they have to follow a lesson plan. Even if your child is crying we ask that you stick with the routine! Skipping activities because a child is crying just affirms in their minds that swimming is negative (the instructor will use their best judgment to decide when your child can be submerged if upset.)

Finally, have fun! Each instructor tries to make the class just as fun for you as they do your child! We are so thankful you chose SwimJim for your water training needs! Happy Happy Swim day!

Core Training

Core training is something that is neglected in many sports including basketball, baseball, and especially swimming. There are people who believe that the “core” only means having strong abdominal muscles, or a six-pack.  In all actuality, having strong abdominal muscles and not training the rest of your body is indeed detrimental to your body’s health.  The core encompasses the many muscles working in unison encompassing the abdominals, low back, hips and buttocks as well as deep stabilizing muscles around your spine all working cooperatively.

Swimming fitness is an extremely good form of aerobic exercise but if done improperly, the core is not utilized and most of the strength is focused primarily on the shoulders and legs.   Aerobic fitness increases the efficiency of the metabolic rate of muscle tissue.  It practices improving the capacity and efficiency of one’s metabolism prolonging when the body switches over to an anaerobic state.  When the body “kicks in” to an anaerobic state the body produces lactic acid and the burning sensation begins.  It is extremely less efficient and much more tiring.  As this improves without the proper knowledge core training is hindered.

There are several aquatic exercises that allow for a balanced core, but knowing how to achieve balance only comes with a précis understanding of anatomy and swimming technique.  In performing these exercises, not only can you have great posture and strong abs, but you can also have true strength spread throughout your body.

Most swimmers rely too much on their shoulders or “pull”, which can lead to problems with capsular laxity and rotator cuff tendinitis, more commonly known as “swimmer’s shoulder.” Other factors such as poor posture, lack of flexibility, poor stroke mechanics, breathing only to one side, and especially lack of upper back strength contribute to shoulder problems.

At SwimJim, we bring a great attention to detail on how to protect the shoulders and focus on core strength.  Our entire program is built around the idea of swimming from the core and balancing muscular strength.  In turn improving the body’s fitness through aerobic capacity, core strength, and balance; three things that will keep a swimmer happy, healthy, fast and with longevity.

Why we teach back floating…

We are first and foremost a water safety education center.  It is our primary goal to make sure that every child is safer in the water, no matter what skill level the child.  Every aspect of our curriculum is geared toward that reward.

You may have noticed that we spend a lot of time floating with the children, and adults.  We teach coming off the wall on our backs, rolling over to our backs to breathe, diving and resurfacing to a back float, getting rings off the floor to a back float and starting all skills on our back, i.e., backstroke before freestyle and elementary backstroke before breaststroke.  Floating is the foundation of our program.  It gives children and adults somewhere “SAFER” to go while exploring the water, simultaneously establishing balance by learning to access core muscles (the muscles that attach to our spine and ribs, helping us balance and stand upright) in an aquatic environment.

New swimmers often have a difficult time adjusting to floating.  We are land based animals and are used to balancing in an upright position.  This makes it difficult for some children, and adults, to get used to trying to balance on their backs.  On land, we look to the horizon to find our bearings; this does not work in the water.  It makes floating more difficult.  Sitting up, looking for the horizon makes you sink in the water, hence the feeling of “falling” children often express about floating.  It has been said that repetition is the mother of all learning.  So we spend the majority of time early in our swimming careers learning to float, ensuring a safer child in the water.

A child that feels safer in the water will pick up new, more complicated skills easier than a child who is insecure about the water, and that child will be less likely to drown.  Any time a child, or adult, feels insecure in the water; they should roll to their backs and float or grab the wall if they are near it.  This will give you time to collect yourself, emotionally, mentally and physically, then get to a safer place like the wall, beach or somewhere you can stand.  We still suggest that parents and caregivers take CPR and first aid classes as an added precaution, as well as follow the “SAFER 3” (Safer Kids, Safer Water, Safer Response) from the “Swim for Life” Foundation, of which Jim Spiers is a board member.

Swimming is a life skill that we believe everyone should master.  It promotes a healthy, more confident, safer and enthusiastic water environment.  It keeps our children active and promotes a healthier lifestyle.  And most importantly, helps reduce the risk of drowning related accidents.