LIFEGUARD

  Lifeguard

Lifeguards come in all sizes and shapes, and they work inside as often as on the beach. It is, however, an extremely important job because it involves keeping people safe.

Lifeguards are expert swimmers who work at almost any location where people swim. They know how to save a person who is drowning or who has sustained an injury while swimming, and they can give artificial respiration if required. They keep a close eye on all the people under their care. The job of a lifeguard has a great deal of responsibility.

What does a Lifeguard do?

In general, a lifeguard monitors a recreation facility or a beach to make sure swimmers are following safety rules and no one is having trouble. He or she generally sits on a tall chair with a good view of the water and the swimming area. Binoculars are sometimes necessary, and if working outdoors, a large umbrella usually protects them from sunburn. Lifeguards working outdoors must also monitor the beach for hazards, such as jellyfish or stingrays, as well as dangerous waves and undertows. 

Lifeguards may be responsible for designing activities for particular groups, such as seniors or children, and make sure any equipment used is kept organized and in good condition. They sometimes maintain sports equipment, are often in charge of keeping the pool area clean and safe, and are sometimes responsible for pool maintenance (for example, adding chlorine and pool chemicals).

Lifeguards sometimes give swimming lessons or teach safety classes. They may give demonstrations of proper ways to use equipment and educate people on swimming safety rules. They need to assess swimmer competency and make sure swimmers are not in an area of water depth that is beyond their skill level. An extremely important part of their job is safety. Lifeguards are trained in rescue and first aid techniques. They must explain safety rules to swimmers and enforce them. Should an accident or potential drowning occur, guards must administer first aid, rescue breathing, or artificial respiration. 

What is the workplace of a Lifeguard like?

Lifeguards work in both indoor and outdoor locations. These can include schools and athletic departments, sports associations, community centres, summer camps, municipal parks, recreational facilities, beaches, resorts, and health clubs. There are also opportunities to work in hospitals and residential treatment facilities, helping individuals with special needs or the elderly. 

Lifeguards may be exposed to the sun for long periods of time, and wind and inclement weather may also be a factor. Seasonal fluctuations impact the workplace, with greater employment opportunities during warmer weather, and work is often part-time. Although the workplace is generally safe, there are always risks around large bodies of water, and a lifeguard could be injured in the process of rescuing someone.

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HEALTH BENEFITS OF SPA

What are the Health Benefits of a Spa Day?

There’s more to visiting a spa than just relaxation. From softer skin to better health, the benefits of spending time at a health spa are well known. Better yet, unlike a trip to the doctor’s office, visiting a spa is an enjoyable way to improve your health.

With a serene atmosphere and beautiful surroundings, spending an afternoon at a health spa is certainly an enjoyable activity. Read on to discover the top five health benefits of spending a day at a health spa, courtesy of Pure Leisure.

Immense Relaxation

 

Is there anything more relaxing than soaking in a hot tub, having a massage, or just relaxing during a skin treatment? Health spas are incredibly relaxing places to visit, making them a great destination for de-stressing and feeling relaxed. Relaxation isn’t just a state of mind – it’s a very important process for your health and wellbeing. Spend more time relaxing and you’ll reduce the chance of serious health conditions such as heart disease occurring.

Softer, Smoother Skin

 

Acne outbreak? Nasty skin rash? Skin problems pop up due to a variety of reasons, ranging from stress and lack of sleep to a poor diet. Thankfully, spa treatments are great for clearing up blotchy or pimple-covered skin. From cucumber masks to laser treatments, a wide variety of spa treatments offer excellent benefits for your skin. Make sure you choose the correct treatment for your skin tone and type to enjoy the smoothest, softest results.

Muscular Relief

 

Feeling a little stiff? From your quadriceps to your abdominal, many of the body’s biggest muscle groups can become stiff and strained over time. This is particularly common in athletes, who frequently push their muscles to the limit. Therapeutic massage treatments allow your body to rest and relax while restoring your muscles to their utmost health. Enjoy relief and looser, more flexible muscles as your body is massaged into perfect condition.

Better, Deeper Sleep

 

The more you can relax during the day, the better you’ll sleep at night. Massages and other spa treatments can push you into the ultimate state of relaxation and help you fall asleep faster at night. Enjoy calm, uninterrupted sleep and a far more relaxing life by spending a day at a health spa during your next holiday. Not only will you feel better during your spa treatment – you’ll also wake up feeling brighter, lighter, and healthier.

Healthier Joints

 

Have you injured your knee, elbow, or back recently? Certain sports can strain your joints as much as your muscles, giving you tense tendons and sore connections that really make exercise difficult. Modern sports massage techniques not only relax and recover your muscles, but also help you recover from joint injuries and disorders such as arthritis.
In the mood for your own spa getaway? Lake District spa holidays courtesy of Pure Leisure Group make it easy to enjoy the UK’s best scenery and its best health spas.

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SURFING

Benefits of Surfing

Surfing is one of the most engaging forms of watersport around. The act of riding the face of a wave may look simple to outsiders, but in reality it takes a lot of time and effort to master the skills needed to be able to surf well. Surfing is a fun and challenging activity that engages both the mind and body. It is a total workout that includes the entire gamut of what people look for when it comes to health and fitness. Paddling for waves and standing up on a board will be sure to benefit cardio, strengthen your upper and lower body, and improve core strength as well as your flexibility. Plus, the satisfaction of catching waves is an addicting experience. As Kelly Slater once said about surfing: “It’s like the mafia… Once you’re in, you’re in. There’s no getting out.”

The Physical

First and foremost, no matter what the photos and videos lead you to believe, surfing mostly consists of paddling. You will need to paddle to get out into the lineup, get out of harm’s way, and most importantly— to catch a wave. This is the cardiovascular aspect of surfing. Paddling for hours on end is sure to increase your endurance and to tone your muscles. In particular your arms, shoulders and back are the main muscles targeted by paddling. Keep in mind however that paddling a longboard and a shortboard are two different things. Longboards are much easier to paddle than a shortboard though, and the workout that you’ll get directly corresponds to that. In choosing whether to select one or the other, there are a lot of custom made boards that can be tailored to suit your preferences.

Upon catching a wave your body then shifts to the act of balancing, which engages you head to toe. The key to all this however, is the much talked about core muscles. Surfing is sure to target these series of muscles required to execute maneuvers. Surf basics such as the pop-up, the turn and properly positioning yourself on the board all require a strong and stable core to harmonize your entire body when executing these moves. The same goes with more advanced surfing skills such as the bottom turn, off-the-lip snaps, cross steps and hanging on the nose.

The final step to the art of surfing is being able to stay on the board. This may sound simple, but in reality, a great deal of leg strength is required to be able to achieve this feat.
All in all, the physical aspect of surfing calls for strength, flexibility and endurance. As you progress in your ability to surf, you might find yourself encouraged to explore different cross training methods to keep improve even further. Some suggestions that are conducive to surfing are yoga, using a balance board and running.

The Mental and Emotional Benefits of Surfing

 We all know that regular exercise not only gives physical benefits for your body. It has been well documented that engaging in almost any form of exercise can relieve stress and improve your mood. The scientific explanation points towards your brain’s production of endorphins, the human body’s natural pain reliever. This chemical act as neurotransmitters that are largely responsible for managing our levels of pain as well as emotion. And after a particularly satisfying surfing session, there is a feeling of euphoria that is know to all surfers as the “stoke”.

You may have heard of the expression “being in the moment” thrown around quite often when it comes to surfing. As a physical activity, surfers have learned all to well that being in the moment is a mental prerequisite of the sport. Being in the moment will help you read waves and to learn proper timing when it comes to maneuvers. But most importantly, this frame of mind will allow you to enjoy the art of surfing as it happens. Surfable waves are produced as part of nature’s grand design, and not at the beck and call of us humans. This part of surfing will improve patience and bring along a sense of appreciation when a swell comes along.

Lastly, surfing brings people together. One of the joys of surfing is being part of a community of likeminded individuals that come together in the lineup to enjoy riding the waves. Making friends, much like exercise, also has a lot of emotional and mental benefits such as reducing stress by giving you a sense of belonging, self-worth as well as confidence. Despite negative publicity associated with surfing, mainly “localism”, surfers are some of the most easygoing and accepting people in the planet. Bring a generous, respectful and accepting attitude when it comes to surfing and you can expect to be repaid in kind.

So what are you waiting for? Go grab a board and catch some waves and find out for yourself what the physical, mental and emotional rewards that surfing can give you.

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TIPS TO ENJOY BEACH VACATION FOR PREGNANT WOMAN

8 Tips to Enjoy a Beach Vacation While You’re Pregnant.

The surf, the sand, the sun… oh, the sun! You’re all about the waves and can’t wait for your seaside vacation. Go ahead and toss that itsy-bitsy bikini in your bag, grab a summer beach towel, and head out to your perfect beach destination. Wait, you’re pregnant — scratch the bikini? Maybe not! Growing another human being inside of you changes a lot, which means some tweaks to your coastal trip. Check out what you need to know before you go!

1. Embrace your bump. You’re glowing, you’re showing… and you kind of feel like a beached whale. Don’t stress! There’s absolutely no shame in showing off your “with-baby” body. Don’t let anyone make you feel otherwise: Your body is beautiful, no matter its shape or size. Put on your bikini, take off the tent-like cover-up, and show off your beautiful self.

2. Always use sunscreen. There are more new cases of skin cancer reported every year than prostate, breast, colon, and lung cancers combined, according to the Skin Cancer Foundation. So, yes, sunscreen is always important. Along with protecting your skin from serious long-term damage, getting a burn is never fun. This is extra true when you’re already uncomfortable during your pregnancy. Itching, peeling, and stinging on top of the stretching your skin is already feeling just won’t do. But before you slather up, check the ingredients list (and check with your doc). Sunscreens containing the chemical oxybenzone have been linked to having low-birth-weight babies.

3. Enjoy the water. Provided you watch out for sharp objects such as jagged rocks (and, of course, shark teeth), the water may actually be your friend. It will cool you off on a hot day and take some of the pressure off of your body. Even though you’re not totally weightless in the water, you’ll be light enough to feel less of the aches and pains that pregnancy brings on. Just don’t forget that sunscreen, because while you’ll be feeling more cool and comfortable, the reflection off the water ups your chance of a sunburn.

4. Take breaks. Staying out in the sun for too long may make you feel not-so-great. Couple that with the sweat that’s now pouring down your body, and you’ll want to take breaks somewhere shady or air-conditioned. Find a nearby spot (perhaps your hotel or a café) that you can duck into for a virgin colada or a quick snack. Limiting your beach time can also limit your sun exposure. Not only is that healthier for your skin, but it may also reduce the risk of discoloration. Between the increased melanin production that’s going on in your pregnant body and the sun’s shiny rays, you have an increased chance of developing melasma. Known as “the mask of pregnancy,” melasma looks like brownish spots or patches on your face.

5. Stay hydrated. Attention to hydration is essential during pregnancy. Too little water and you’ll shrivel into something resembling a raisin. Okay, not really, but pregnant women really do need more water than the average girl. Dehydration can have some serious side effects that include low amniotic fluid, premature labor, or reduced breast milk production. When the summer sun is hot and you’re parked on the sand, keep a water bottle handy — and filled!

6. Eat early. With all of the sun and fun, your exhaustion level will peak early on. But that doesn’t mean you should skip dinner and snooze instead. The senior special probably starts sometime around 4pm. Join Grandma and Grandpa for a super-early-bird dinner during your beach vacation. Eat earlier, and then get your sleep time in.

7. Get in some light exercise. Just because you’re spending 98 percent of your beach vacation lounging on a comfy towel with the ocean breeze gently washing over you doesn’t mean you can’t get in a workout. Before you start asking where the hotel gym is, take a look around you. The beach is the perfect place to exercise without overdoing it. Take a stroll through the sand, getting your feet wet in the ocean as you go along.

8. Pack extra outfits. The game plan is to spend the morning seaside, grab lunch, nap, and then hit the beach again. So you pop into the ocean early on and then — well, then you’re spending the entire day in a damp suit. Yuck. You’re sandy, you’re uncomfortable, and you just want to feel dry again. Make sure to pack an extra bathing suit and a change of clothes. You’ll thank yourself later.

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68th NATIONAL DAY OF THE PEOPLE'S REPUBLIC OF CHINA.

The 68th National Day of the People's Republic of China. 

September 26, 2017 The General Manager of Boracay Adventures Inc. Master Peter Tay has been invited by the China Embassy to Join and Celebrate the 68th National Day of the People's Republic of China, Peter Tay stated that its been a great honor to be invited and it was then a memorable night for him. The Celebration has been held at Shangri-La Makati with some of the Powerful and Admirable People with highest positions are also part of the celebration on that night.

With Ambassador of China To The Philippines: Hon. Zhao Jian Hua.

With CDR Armando Balilo PCG

With Senator Ferdinand "Bongbong" Romualdez Marcos Jr.

With Hon. Pia Cayetano

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INTERNATIONAL COASTAL CLEAN UP DAY

Thank you so much for those who took part in the International Coastal Clean Up Day on September 16 2017. Attached is a summary report of the trash collected and we hope the LGU will take a serious look on smoking & drinking along the beachfront. As reported, many glass bottles were collected along the beachfront and could be dangerous for those not wearing footwear. Anyway, I would like to once again thanks the following sponsors who helped to make this event successful...
1. Boracay Foundation Inc.
2. Jin Da Heng Shooting Range.
3. Seven Seas Property Boracay.
4. Fiesta Souvenirs.
5. Boracay Adventures Travel & Tours Inc.

I also like to thank all the hardworking ICC Coordinators for 2017...
1. CDR Desiree Segovia - Tambisaan Beach
2. CDR Randall Parker - Bulabog Beach
3. CDR Melinda Agustin - Asya Premier To Station 2
4. LCDR Alex Alamsyah - Puka Beach
5. LCDR Arnold Lamsin - Diniwid Beach
6. LT Claire Ang - Boracay Terrence - Station 2
7. LT Pepe Gantalao Jr - Iligan Beach
8. LT Fernando Sardanas - Mangrove Area
Last but not least... Thank you all volunteers who took their time off to be part of this International event but keeping Boracay clean is not an annual event but a daily event for us. Let's set good example for the younger generation to preserve what we have and restore what we lost.
Yours truly,


CAPT Peter Tay PCGA
ICC Coordinator Boracay
Director Auxiliary Squadron CGAS 609th

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WHAT ARE THE SWIMMING STROKES

Introduction to swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you can do safely into old age. In this article, I'll review the history of swimming, the benefits, the strokes, how to get started, what to wear, the equipment you need, where to swim, and more.

What is the history of swimming?

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the Kebir desert and were estimated to be from around 4000 BC.

According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans built bathhouses and pools in the cities they conquered to serve as social clubs and places to exercise.

Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875.
Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay.

By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.

Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming is one of the most popular Olympic sports. Millions of Filipinos are swimming each year. Are you one of them?

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SWIMMING

Introduction to swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you can do safely into old age. In this article, I'll review the history of swimming, the benefits, the strokes, how to get started, what to wear, the equipment you need, where to swim, and more.

What is the history of swimming?

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict individuals swimming and there are written references in the Bible and the Greek poems "The Iliad" and "The Odyssey" dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the Kebir desert and were estimated to be from around 4000 BC.

According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans built bathhouses and pools in the cities they conquered to serve as social clubs and places to exercise.

Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed to swimming's visibility. For instance, Matthew Webb swam the English Channel in 1875.
Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4x50-yard freestyle relay.

By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.

Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues. Swim clubs, recreation centers, Y's, and many other facilities feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming is one of the most popular Olympic sports. Millions of Filipinos are swimming each year. Are you one of them?

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BENEFITS OF SWIMMING

What are the benefits of swimming?

There are plenty of reasons to swim! Here's a list that should get you motivated.

Low impact

There's no ground impact when you swim, and so you protect the joints from stress and strain. In fact, the Arthritis Foundation strongly recommends swimming and water activities for this reason, so much so that they sponsor water classes all over the country. Water aerobics classes are also desirable for this reason, because even if you do jump and hit the bottom of the pool, you do so with less force because you're buoyant in the water. Not only that, but if you wear or hold a flotation device during a water aerobics class, the impact is even less.

Can be continued for a lifetime

Because there's no impact with swimming, it can be continued for a lifetime.

Builds cardiorespiratory fitness

Swimming improves endurance. In one study of sedentary middle-aged men and women who did swim training for 12 weeks, maximal oxygen consumption improved 10% and stroke volume (the amount of blood pumped with each beat which indicates heart strength) improved as much as 18%.

Builds muscle mass

In a study of men who completed an eight-week swimming program, there was a 23.8% increase in the triceps muscle (the back of the arm). My take on muscle mass and swimming is that if you have been doing no resistance exercise at all and you start to swim, you will certainly get more toned and you may even gain mass like the men in this study. But even without the gain in mass, it's well worth the strength and tone that you will almost certainly gain.

An alternative when injured

When athletes are injured, particularly in the lower extremities, they are frequently told to swim to maintain their fitness level. Swimming helps them stay in shape, and it's even part of the rehabilitation. That's because the resistance of the water makes the muscles work hard without the strain or impact that is experienced on land.

It's a break from the summer heat

There's nothing like it during the hot days of summer, whether it's at the beach or in the pool. It's relaxing, the movements are smooth and rhythmic, and it's a great workout.

It's a family affair

Swimming and other water activities are something the entire family can share. With rising levels of obesity in children as well as adults in the Philippines, family physical activities and good role-modeling may be one way to stem the epidemic of inactivity and obesity facing our nation.

Burns calories

Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity.

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TIPS ON KEEPING YOU SWIM FIT

5 tips on keeping you Swim Fit

1. Swim slow! Yes S L O W!! try not to thrash your way down the pool; instead try to control the movements of your body in such a way that you create the least amount of SPLASH! This way you’re least likely to break the water tension as much and therefore cause less water to disturb around your body as you move through it.

2. Instead of smashing out a long hard session once a week, try swimming shorter, and more frequent sessions. You’ll improve your feel for the water, relax more and you’re more likely to concentrate on your technique. Your swimming will exponentially increase simply from exposing your body to the water for often.

3. Learn to swim other strokes besides freestyle. Why not try butterfly? Oh yes! Did you know butterfly is the best stroke to strengthen your freestyle? Adults can learn this stroke as much as kids can. We just need a little push to try something new!

4. Mix it up! Incorporate some surf swimming into your regime – moving water reminds you to stay awake in your body, rather than swimming mindless & body numbing miles of laps in the pool!

5. Try and add other forms of exercise in your weekly routine – yoga, pilates, running, cycling, surfing, SUPing etc; but if you ask Mermaid… other water sports are a really nice cross training option as you get to play in the water so much more!

Your best and most consistent swim training will always come hand in hand with swimming in a group. Try some swim squads and find the one that gives you the best vibes. It will motivate you to swim further and for longer and even try a little harder when there’s other swimmers doing the same thing as you!

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SWIMMING EQUIPMENTS

What equipment do we need for swimming?

Swimsuit

You'll need a swimsuit unless you plan on skinny-dipping! Like many other things, technology has entered the swimsuit arena as well. Fabrics are designed for minimal resistance through the water, they tend to last a long time, and they resist fading even when used repeatedly in chlorinated pools. Of course, not all of us would be comfortable in the skimpy racing suits that you see Olympians wear, but you can still find a modest swim wear. Comfort is the most important quality in selecting a swimsuit. You're less likely to swim if you're uncomfortable in your suit.

Goggles

Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you keep your eyes open while you swim so that you can see where you're going. You can even get prescription swim goggles if you wear glasses (check with your optician for availability). To find the right pair of goggles, do the following:

• Put the goggles over your eyes without slinging the strap over your head.
• Press the goggles into your eye sockets and let go.
• The goggles should stay in place.
• Experiment until you find the pair that fits your eyes best

Bathing caps

Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to wear caps to keep hair from getting into the pool, and some people just like to protect their hair from the chlorine in the water. You may also decide to wear a bathing cap to cut down on resistance in the water. This really works, and so if you're looking to increase your time a bit, a bathing cap might help. Many caps are made of latex, although you can find silicone, neoprene (keeps you warm), and Lycra as well. Choose the one that fits your head and is most comfortable.

Flotation devices and other equipment

There are a number of flotation devices and other equipment available to help you learn how to swim, improve your swimming times if you start to get competitive, and add resistance to your water workouts to build muscular strength and tone. Flotation devices help keep you afloat so that you can slow down and work on your swim stroke without sinking or causing too much fatigue, and they help with confidence for individuals who don't know how to swim. Read on to learn more about flotation devices.

 

Kickboards

Kickboards are devices made of foam or other materials that float, and they come in a variety of shapes and sizes. The main purpose is for you to hold on and stay afloat while your legs do all the work. It's good exercise for coordinating your kicking, and it gives your arms a rest. One technique that I suggest to swimmers who want to keep swimming continuously without a break is to leave a kickboard at the end of the pool, and when they get tired, grab the kickboard and do a lap or two with it until they get their arm strength back, and then drop the kickboard off at the end of the pool and swim again until they need the kickboard again. Many pools have kickboards available to try out.

Pull buoys

Like kickboards, pull buoys are flotation devices that come in a variety of shapes and sizes, but unlike a kickboard, which gives the upper body a rest, pull buoys are placed between the legs to keep the legs afloat without kicking so that you can work your upper body. Pull buoys are excellent training devices for building upper-body strength, endurance, and cardiorespiratory fitness. They can also help you work on your form because you can swim slowly and deliberately without sinking.

Fins

Fins fit on your feet and add propulsion to your kicks (think of a duck's webfoot). They are great training for your legs and will help you swim faster. They come in long fins for beginners who want to work on their stroke and build up leg strength and ankle flexibility and short fins to help you go faster without overworking your legs. Fins should fit snugly but not so tight that they cut into your foot or cut off circulation. Wear socks with your fins if that feels more comfortable.

Hand paddles

Hand paddles attach to your hands and add propulsion to your arm stroke because they move more water. They can be a lot of work for the arms and shoulders because of the resistance in the water, and for this reason, they are used in water aerobic classes to mimic the resistance exercises that you do on land with dumbbells (for example, biceps curls). Hand paddles make a water workout difficult, and so you should warm up in the water without them first, and then build up slowly like you would with any resistance exercise workout so that you don't overwork your arms and shoulder joints.

Gloves

Gloves, like hand paddles, also add resistance for your arms, although they are smaller than paddles and so the resistance is lighter. These might be a better choice than paddles if you're just starting out with resistance exercises in the water.

Water dumbbells

Some manufacturers produce dumbbells made of foam for use in the water. They add resistance like paddles or gloves, but you can release them quickly after a set and then grab them again when you're ready. Water creates lots of resistance, and so water dumbbells will make you stronger if you use them consistently. They're fun!

Noodle

A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or around your waist to keep you buoyant so that you can keep moving in the water (kids love to play with them). The advantage of being able to keep moving is that you can work on your stroke without fatigue and increase your strength and endurance.

Aqua jogger

Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep on moving without fatigue, so that you can work on your stroke as well as your strength and aerobic fitness, but it's more heavy-duty than a noodle and will accommodate heavier people and create more resistance. Aqua joggers also allow you to participate in water aerobic classes and water running without having to know how to swim or break frequently.

Water treadmill

Did you read that right? Yep, water treadmill. There are two types. One is a device that you install in your pool that works with a propeller to create a current of water that you swim in place against (okay, it's not really a treadmill, but you do swim in place). This type is a great training aid and is also used for rehabilitation, but it is very expensive, depending on the model and whether you have it installed when your pool is being built or in an existing pool. The other type is a treadmill that is designed for use in water. You walk on it just like any land-based treadmill, only there is less strain on your joints because of the water. This type of treadmill is frequently used in rehabilitation. See the resources section or search online for "water treadmill" to learn more.

There is one other option for swimming in place, and it's inexpensive. Swim stretch cords attach to the side of a pool and to your body so you can swim without going anywhere, or they come with a drag belt (sort of like a mini-parachute) that catches water as you swim and drag it behind you. Both are fine options for getting a great workout

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INROVERT VS EXTROVERT

Introvert vs Extrovert, what we can learn from both.

Personalities come in all different forms. Some people have loud, outgoing and socially confident personalities whilst others have quieter, shier and more independent personalities. It is quick to assume those who are quieter are introverts and those who are louder are extroverts but this assumption undermines the idea of personality and the notion that we all fit on a spectrum.

As Carl Jung famously said “There is no such thing as a pure introvert or extrovert. Such a person would be in the lunatic asylum.” Therefore there is a little introvert in all of us as well as a little extrovert. Some people tend to exert certain characteristics more than others. And neither one is better than the other.

But, generally speaking, what is an introvert and what is an extrovert?

The Oxford Dictionary defines an introvert as “a person predominantly concerned with their own thoughts and feelings rather than with external things” and an extrovert as someone preoccupied with “external things or objective considerations.”
However, whether you’re a shy, reticent person or an outgoing, socially confident person such a rudimentary explanation doesn’t fully do justice to these personality types. There is more to it than that. Essentially, it can be simply put by asking the question: how do you recharge? Do you recharge by being alone or in a group of people. But what can we learn from each type? Well, quite a lot.

What can we learn from extroverts and introverts?

They’re complex. You can be introverted but not shy like one of the world’s richest men, Bill Gates or conversely you can be an extrovert who is shy like singer Barbara Streisand. Susan Cain in her book, Quiet: The Power of Introverts, details how shyness and introversion are not the same thing. They do overlap, though. But in life we need both. Extroverts with their boundless energies and introverts with their introspection.
Introverts tend to get energy from being alone which is why in the context of the workplace, they may prefer to work in a closed space – this is when you can get the most out of an introvert. Give them their alone time and they will come to you with their own thoughts and findings. Cain also notes in her book that the world at large favours extroverts and this can not only be damaging on a business level but also on a global scale.
If you think back to twenty years ago, children would work at their desks quite autonomously. Likewise with cubicles in the workplace.  However this trend has changed over the years. The preference for extroversion has meant children now work in pods, staring at one another and offices have become places of open space and persistent buzz. Companies such as Google have pioneered the open plan office, however, their generous flexible working policies aim to help various types of employee. A work culture that focuses on employee well-being and understands how best people work will often reap the rewards.  The constant need for brainstorming and collective thinking can be a massive hindrance for introverts and in the long run could have a negative impact on the business. Whilst useful in some instances, the introvert does not work well in this manner.
The extrovert however thrives in shared spaces with daily meetings and open door policies. They were made for the open office concept. This is great because in general extroverts want to participate and be heard. Think team building exercises, staff parties and group thinking. These things energise and engage the extrovert. Conversely, introverts prefer smaller groups, one on one meetings, flexible working policies (sometimes they need to have days working independently).

How to manage both types?

It might seem like the solution is segregation but in fact when you bring introverts and extroverts together, magical things can happen. Steve Wozniak, an introvert, invented the first Apple computer whilst alone in his garage but when he joined with famous extrovert Steve Jobs, they created one of the world’s most well-known and recognizable companies.
Businesses can gain a lot if they champion both types of personalities and ensure that employees are happy and looked after. Indeed, extroverts can bring in clients and customers and encourage enthusiasm from those around them yet it is the introverts who push the business forward with their insights and deep expertise.
Understandably it’s hard to be an introvert in an extroverted world but for real progress to happen, introverts should ask for what they need from the business in order to really thrive. Either personality type is tenacious in their own way, businesses need to learn how to adapt to different work styles because after all, everyone is different. And it’s within that difference that success can really be found.

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HOW TO MANAGE YOUR TIME IN THE WORKPLACE.

 How To Manage Your Time in the Workplace.

Minimize distractions under your control

Where possible, control over your immediate work environment
can be crucial, effective and productive.

Clutter: A cluttered office can increase stress and be the result of delayed decision making.
Determine a place free from distraction (no cell phone or text messaging!) where you can maximize your concentration and be free of the distractions that friends or hobbies can bring!

You should also have a back-up space that you can escape to, like a library, departmental study center, even a coffee shop where you can be anonymous. A change of venue may also bring extra resources.
What is the best work space you can think of? What is another?

 

Weekly reviews

Where possible, control over your immediate work environment
can be crucial, effective and productive.

Clutter: A cluttered office can increase stress and be the result of delayed decision making.
Determine a place free from distraction (no cell phone or text messaging!) where you can maximize your concentration and be free of the distractions that friends or hobbies can bring!

You should also have a back-up space that you can escape to, like a library, departmental study center, even a coffee shop where you can be anonymous. A change of venue may also bring extra resources.
What is the best work space you can think of? What is another?

Prioritize your assignments

Weekly reviews and updates are also an important strategy. Each week, review your assignments, your notes, your calendar. Be mindful that as deadlines approach, your weekly routine must adapt to them!

What is the best time in a week you can review?

Achieve “stage one”--get something done!

When beginning your workday, get in the habit of starting with the most difficult subject or task. You’ll be fresh, and have more energy to take them on when you are at your best. Colleagues, clients and customers (even bosses!) are also less likely to interrupt you at the beginning of your workday.

For more challenging projects, try to be flexible: for example, build in “reaction time” when you can get feedback on assignments before they are due.
What topic or procedure has always caused you problems?

Postpone unnecessary activities until the work is done!

The Chinese adage of the longest journey starting with a single step has a couple of meanings: First, you launch the project! Second, by starting, you may realize that there are some things you have not planned for in your process.

Details of an assignment are not always evident until you begin the assignment.
Another adage is that “perfection is the enemy of good”, especially when it prevents you from starting! Given that you build in review, roughly draft your idea and get going!
You will have time to edit and develop later.

What is a first step you can identify for an assignment to get yourself started?

Identify resources to help you

Postpone tasks or routines that can be put off until a project stage is finished!
This can be the most difficult challenge of time management.

Learn to say “later”…
As workers we always meet unexpected opportunities that look appealing, then result in poor performance on a test, on a paper, or in preparation for a task. Distracting activities will be more enjoyable later without the pressure of a deadline, meeting, or review, etc. hanging over your head. Think in terms of pride of accomplishment. Instead of saying “no” learn to say “later”.

What is one distraction that interferes with your work flow? How can you effectively manage it?
Distractions:
If possible and permitted, minimize external distractions and improve concentration by relocating to an empty meeting room, closing a door, using headsets, ignoring in-coming telephone calls and email, etc. In your workspace, if colleagues interrupt, deal with the matter courteously and efficiently and excuse yourself to return to your task at hand. If in a meeting, it is crucial and respectful to stop any extraneous computing, reading, emailing, etc.

Use your “free time” wisely

Are there colleagues with special expertise?
How experienced is your supervisor?

What does the Internet provide? Are there specialists in the library that can point you to resources? What about professionals and professional organizations. Using outside resources can save you time and energy, and solve problems.
Write down three examples for that difficult subject above?
Be as specific as possible.

Think of times when you can accomplish "bits" as when going to a meeting, waiting on an associate, etc. Perhaps you've got notes to review? But before you test drive the latest iPhone recorder app at work, there are 4 things you should remember:

1. You Could Be Fired.

   You Are Being Recorded.

   If you are caught you could be terminated, and there will likely be little an attorney can do for you. Texas is an employment-at-will state. There are exceptions of course, but the bottom line is you need to balance the potential reward against a very real risk.

2. Don’t Delete Any Part Of The Recording.

   You would be surprised how many times employees' workplace recordings hurt their case because of what they say on the recording. And here’s the kicker, you can’t just decide it didn’t help and delete it, which leads to tip #3.

3. Record What People Will Likely Deny Later.

   If you delete any part of the recording or attempt to edit it, the recording might never be admitted into evidence in the case, and worse, you will subject yourself to a spoliation of evidence charge, meaning the jury may be instructed they can presume what you deleted hurt your case and that is why you deleted it. That’s not something you want the judge instructing the jury. 

4. Record What People Will Likely Deny Later.

   If it’s a sexual harassment case, record the harasser making inappropriate sexual remarks or others admitting they were sexually harassed by the same harasser. If it’s a discrimination case, record the discriminatory remarks made by your supervisor. Record termination meetings. But remember what you record that doesn’t help you will often be used against you.If you are walking or biking to work, when best to listen? Perhaps you are in a line waiting? Perfect for routine tasks like flash cards, or if you can concentrate, to read or review a chapter. The bottom line is to put your time to good use.

What is one example of applying free time to your studies?

Review notes and readings just before meetings

Review meeting notes just after

This may prompt a question or two about something you don’t quite understand, to ask about, or after. It also demonstrates that you are interested and have prepared.

How would you make time to review?
Is there free time you can use?

Review your ten applications above.

The first 24 hours are critical. Forgetting is greatest within 24 hours without review!
How would you do this?

Is there free time you can use?

Select one, and develop a new work habit.

Try something you have a good chance of following through and accomplishing. Nothing succeeds like a first successful try!

Effective aids:

Create a simple "To Do" list

Daily/weekly planner

This simple program will help you identify a few items, the reason for doing them, a timeline for getting them done, and then printing this simple list and posting it for reminders.

Write down appointments, meetings and deadlines on a chronological log book or chart.
If you are more visual, sketch out your schedule
First thing in the morning, check what's ahead for the day
always go to sleep knowing you're prepared for tomorrow

Long term planner

Use a monthly chart so that you can plan ahead.
Long term planners will also serve as a reminder to constructively plan time for yourself

Utilizing these tips can be the foundation of time management.
Many managers also find this resource scheduling software
a useful tool in guiding their team toward a successful conclusion.

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