Workout Move of the Week


Core Strengthening Exercise

This is a great exercise to strengthen your core.

You may be in deep water or shallow and make sure you don’t touch the bottom. You should start by standing with your legs together, tuck your knees to your chest and shoot through to the right then the left.  Make sure you’re your shoulders are over your hip to maintain proper body alignment.  You will need a noodle for this exercise

Using a noodle, you will tuck your knees up to your chest, shoot your legs out to the rights, then tuck your knees back to your chest and shoot through to the left.

Core Stability and Postural Alignment

Focus effort on core stabilization
Maintain neutral pelvis
Keep chest lifted


The Difference in Heart Rate Target Zones Between Water Workouts Vs. Gym Workouts

Raising your heart rate during workouts in water is more difficult than raising your heart rate during workouts in the gym because water lowers your body temperature. When your body temperature drops, your heart rate and metabolism also decline. Medical centers such as the University of Maryland Medical Center and the Rush University Medical Center in Chicago estimate the difference as 12 heartbeats per minute.


Heart rate target zones are significant because reaching them improves your fitness. Sedentary people who improve their fitness cut their chances of premature death during the next eight years by more than half, according to “Dr. Dean Ornish’s Program For Reversing Heart Disease.” Very intense exercise isn’t necessary. Walking 30 minutes daily has almost the same impact on longevity as running 40 miles weekly, writes Ornish. There are two caveats. First, exercising at such a low intensity level that your heart rate is below your target zone’s minimum number has no effect on your fitness. Secondly, exercising so intensely that your heart rate is above your target zone’s maximum number increases your risk of heart problems, according to “An Invitation to Health.”

Men’s Target Zones

Heart rate target zones depend on age and gender. The formula is 60 to 85 percent of your maximum heart rate minus your age. However, men’s maximum heart rate is 220 heartbeats per minute, while women’s maximum heart rate is 225 heartbeats per minute. Consequently, 35-year-old men need to raise their heart rate to 111 to 157 heartbeats per minute while they’re exercising in gyms. Raising their heart rate to 99 to 145 heartbeats per minute while exercising in swimming pools has the same effect on fitness. Men’s heart rate target zones in heartbeats for minute for gym workouts are 102 to 145 at age 50 and 93 to 132 at age 65. Men’s target zones in water workouts are 90 to 133 at age 50, and 81 to 120 at age 65.

Women’s Target Zones

Women’s heart rate target zones are higher than men’s because their maximum heart rate is five heartbeats per minute higher. Women’s target zones in heartbeats for minute for gym workouts are 114 to 162 at age 35, 105 to 149 at age 50, and 96 to 136 at age 65. Women’s target zones in water workouts are 102 to 150 at age 35, 93 to 137 at age 50, and 84 to 124 at age 65.

Water’s Impact

Gym workouts are better for weight loss than water workouts during and after exercise because water keeps body temperatures lower for up to 18 hours, according to “Choosing the Right Exercise,” a Merck Manual Home Health Handbook report. Lower body temperatures keep heart rates and metabolism lower after exercise. Calories-burned charts show how heart rates affect weight. For example, swimming vigorously for one hour burns 704 calories in 155-pound people, while swimming moderately for one hour burns 281 calories, according to the Wisconsin Department of Health and Family Services. Your heart rate is 70 to 89 percent of your maximum heart rate when you’re exercising vigorously and 55 to 69 percent of its maximum when you’re exercising moderately.

by Jay Schwartz, Demand Media

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Looking for a New Way to Work Out? Walk Our Current Channel

Looking for a new routine to add to your exercise workout?  Do you need a low impact exercise idea?  You should come and join us at East Portland Community Center Pool and participate in our current walk/run.  We offer morning, afternoon and evening times. This program has no instructor.

For More information on East Portland Community Center & Pool click here.

Workout Move of the Week

As a person new to swimming you might want to know how often should I be swimming for exercise?
As a beginning swimmer you will probably find the greatest results from swimming three or four times per week for a shorter duration rather than trying to do a couple of long sessions. These shorter sessions will allow you to maintain your form throughout the workout rather than allowing fatigue to ruin your technique

This week we are featuring an endurance workout that anyone can fit into their workout.


400M 800M 1200M
Warm-up Warm-up Warm-up
4×25 1×25, 1×50, 1×75 2×50, 1×100
Main Set Drill Main Set Drill Main Set Drill
2×25 Pull 2×25 Pull, 2×25 Kick 2×50 as 25 right arm, 25 left arm
2×50 or 4×25 kick
Ladder Ladder Ladder
25, 50, 50, 25 25, 50, 75, 100, 75, 50, 25 50, 100, 150, 150, 100, 50
Cool Down Cool Down Cool Down
2×25 1×75, 1×50, 1×25 1×100, 2×50

Right Arm – right arm only – use a pull buoy keep your left arm extended and stroke only with your right arm.
Pull – using the pull buoy, concentrate on stroke mechanics and body position (i.e. maintain horizontal position in the water).
Left Arm – left arm only – use a pull buoy keep your right arm extended and stroke only with your left arm.
Kick – kicking only – can be completed on front or back with or without fins. I have found these drills to be the most useful when done without the flutterboard. If you do them this way, extend arms above the head and roll to your side to breathe.
Catch up using the pull buoy, complete the stroke with one arm before starting the catch with the other arm.

Customer Appreciation Week 10/22/12-10/28/12

This next week 10/22/12 -10/28/12 is Customer Appreciation Week at the five large Community Centers.  There are some great membership deals for this one week only. The community centers are as follows: Charles Jordan Community Center, East Portland Community Center & Pool, Matt Dishman Community Center & Pool, Mt. Scott Community Center & Pool and Southwest Community Center & Pool.  All sites except for Charles Jordan Community Center have an Aquatic facility too.

For a printable version click here

5 Winter Workout Tips For Busy People

Why are we talking about winter workout, you would ask…Well, simple: compared to staying active in the summer, it’s very easy to get caught with not doing workouts during the winter season. Putting this off is even done without any guilt, as the cold weather makes people uninspired to move about. Not to mention, many are so busy with celebrations and parties during the holidays that they just end up too tired to do any exercises.

Without a doubt, it really is so hard to stay in shape through the winter, as extra determination and work is needed. But you can still do simple routines while at work or in between Christmas celebrations.

Here are a few winter workout tips that can help you stay active during the cold season:

Knock One Out Before Work

With a busy work and social schedule for the winter, after office visits to the gym may be harder to commit to. When time is the problem, it may be a good idea to set some time aside before you start your day instead. Why not aspire to wake up 30 minutes earlier in the morning to do a bit of cardio? The great thing about a winter workout is that it warms your body up and gets you out the door energized. You don’t necessarily have to go to an outside gym for your workout. Who wants to brave the snow to do that anyway? So, just turn on the television and follow a TV fitness program of a morning show for a few minutes. If you have a workout DVD, such as Shaun T Insanity workout, and you may want to follow this program through the winter. In fact, this is an excellent winter workout, as it gives you the reason NOT to miss a single workout, because the program has to be followed to the T in order to produce results

Walk to the Office

If work is near, you can skip the commute and walk from your home to the office and do the same on your way home later in the day. The cold winter breeze will make sweating easier to manage, so that you won’t have to look as worn down and haggard when you do arrive to work. But you also have to make sure to cover up when the weather is especially harsh and freezing at nighttime. Winter workout is not synonymous to carelessly strolling in the streets. Brisk walking has always been considered as a good form of exercise and it can be done regardless of the season.

Take the Stairs Up

Consider skipping the elevator going up your department or desk. If you’re office is on the 23rd floor, however, take the elevator up to the 20th floor and just use the stairs for the remaining floors. This would also be a good cardio workout in place of going to the gym. The elevation from the stairs forces your body’s physicality up a notch.

Eat Your Lunch Outside

Take your lunch outside. Enjoy the mid-day walk and relish your break. This way, you could spare another hour walking and burning off calories. If you do this quite often, walking has a way of invigorating the body, allowing you to be more energized. You will need the energy to survive the busy winter schedule on your social calendar.

Dance Party!

One of the best parts about enjoying this season is that parties are going on left and right. And parties are also a good excuse to exercise! You could organize your own for the holidays and make this a dance party. That’s hitting two birds with one stone — you get your winter workout in, at the same time you spend the holidays celebrating among friends.

Now you won’t have so much regrets (and extra pounds) after winter!

For the full version of this article click here.

Workout Move of the Week


Aerobic Training/Core Strengthening Exercise

Strengthens and tones TRUNK (abdominals), HIPS (gluteals), THIGHS (quadriceps, hamstrings, abductors, adductors), SHOULDERS (deltoids) and CHEST (pectorals). Improves aerobic fitness when performed at sufficient intensity.

LUNGE STANCE. From a standing position step your left leg forward and right leg back. Keep knees slightly bent and aligned over toes. Maintain a slight forward lean in the torso so that shoulder/hip alignment follows a straight line through the extended rear leg. Reach and extend arms straight forward just under the surface of the water with palms facing down.

Sweep both arms down to the right as you quarter turn your body to the right. Pivot on your forward foot. At the same time, bring your right leg forward, bending the knee and lifting your instep toward the palms of your extended arms. Engage your abdominals and curl forward. Return to starting position and repeat. Exercise is performed at IMPACT LEVEL I.

Pelvic Stability and Postural Alignment

Focus effort on trunk action
Maintain neutral pelvis
Keep chest lifted

Then Switch to the Left

Creating Healthy Habits for Kids

Every parent wants their children to make healthy food choices.  We all know on some level that our health is directly linked to the foods we put in our bodies (or don’t, in some cases).

But sometimes this isn’t so easy with kids.  I can’t tell you how many times I have heard a parent say that their kids just won’t eat healthy foods.  But I’ve also noticed (and had this personal experience) that families that are eating whole food diets don’t have these problems – or at least fewer of them.

So how do you get your kids to make healthy food choices?  There are a number of things that contribute to this.  Below I’ll discuss 10 things you can do that will help foster healthy eating habits.

1. Lead by Example

First we have to realize that just like all other areas of parenting, we need to lead by example.  You can’t go through the drive-thru every day and wonder why your kids like chicken nuggets.  Monkey see, monkey do, right?  My example may have been a little extreme but children learn by watching their parents.  Make sure you are showing them how to eat by preparing and eating whole foods as the majority of your diet.

2. Start Young

I can’t stress enough how important it is to start good eating habits at an early age with kids.  If we look at the supermarket shelves, we are bombarded with processed food choices for first foods: baby cereals, baby puffs, canned meat products (gag)! Breast milk is of course the best food for babies, but when you are ready to introduce other foods to your little ones, stick with whole foods.  Young kids only know the foods they are exposed to and will expect to eat what they are used to.  So fill your kitchen with whole foods and you will be amazed at what those little ones will actually eat! If you are needing some ideas for whole food recipes that are kid-friendly, check out Modern Alternative Mama’s book, Breast to Bib.

3. Get Them Involved

Have you ever sat a plate of food down in front of your adoring children only to have them turn up their nose? Yep, me too.  But you can greatly decrease the chances of this occurring if you get them involved.  You may have noticed that kids, especially young ones, love to help.  My littles love to help juice and blend things.  I even let them use a knife with my help.  Older kids can slice veggies and do all kinds of prep work.  When kids help prepare the food, they are a lot more likely to eat the food.  This is an all-around win since they are learning healthy food choices and eating the healthy foods, and learning some valuable skills while they are at it!

This brings me to the older kids.  They might not be as eager to be your sous chef but it’s really important to get them involved in the kitchen.  This is a great opportunity to show your kids what is (and isn’t) in their food.  It’s also your opportunity to give them the skills to prepare whole foods based meals when they are on their own.  Again, they are much more likely to eat something they made than if it was just presented to them at meal times.

4. Give Them Options

Now, don’t revolt on me yet, as I am not suggesting you prepare multiple options for one meal.  Ha! That will be that day.  What you can do is let your family have a say in what they are eating.  My kids get to provide breakfast suggestions daily.  I also like to give them two options to choose from at lunch time (I only make one, but they get to pick).  This lets them feel empowered and part of the food making process.  For older children and teens a list of available options for breakfast or lunch is a great way to let them choose healthy options.

You can also get your whole family involved in the meal planning process.  Put together a list of meals and let everyone in the family choose 1-2 options each week. If you have older children, set up one night a week where the kids cook (with adult supervision), and have them plan the meal, shop for the meal, and prepare the meal.

5. Eat Together as a Family

This relates back to number 1.  Your littles are more likely to want to eat foods when they see you eating them.  Sitting down as a family and having a conversation also takes the focus off of the food.  So as hard as it is to get to the table together, make this a family time.  You’ll hopefully develop happy family memories and the kids will associate them with healthy food!

6. Set Some Food Rules

This doesn’t mean the food police are coming but it will help you maintain your sanity.  It’s always productive to have some boundaries because your kids will test them.  At our house, we eat what is served or we don’t eat.  There are always snacks for later but I’m not going to cook four different things for four different people.  Your rules may be different.  Some examples are trying a bite of everything on the plate, sitting at the table for X minutes, etc. Figure out what is right for your family, let your kids know and stick to your rules!

7. Discuss food choices

This is one of the most important to me since my kids are so young.  I firmly believe that if you teach your kids why they should eat whole foods that they will generally make good choices.  We discuss on a daily basis how foods make us feel and why we do or don’t eat certain things.  I do this in passing when it comes up, I don’t focus on it.  When your kids do choose to eat some junk food, discuss how they feel.

8. Let Them Eat Cake

… and brownies and cookies and doughnuts.  On occasion, treats are good.  God gave us food and made it taste good so we should enjoy it!  The wonderful thing about this is it doesn’t have to be bad for them.  Using sprouted or soaked flours, almond flour, or coconut flour as a base for treats and sweeten them with natural sweeteners.  Your kids will appreciate how good real food treats are and won’t miss the dye and sugar filled fake foods.

9. Find a Reasonable Balance

Eating 100% whole foods would be our family’s ideal.  Sometimes this just isn’t feasible.  If you are planning to eat at a restaurant, go to a party or travel you will need to compromise on your standards (or pack a lot of food).  Allowing your kids to eat some junk will not kill them, but it’s important to keep the ratio in check.  Some families like to practice the 80/20, 90/10, or 95/5 ratio when eating whole foods.  To make sure you aren’t slipping into a larger ratio than you are comfortable with, make sure you meal plan with your weekly activities in mind.

10. Allow Your Kids to Make Food Choices When You Aren’t There

So what happens when you aren’t around? Kids are going to have to make their own food choices sooner or later.  This is where discussing whole foods and the valuable experiences they’ve had at home comes in handy.  Teach your kids how to spot whole foods choices in restaurants and that there are better (i.e. more delicious) alternatives at home for treats.

I use all of these tools in our home and I feel blessed that I have two kids that happily eat real foods.  We have days where their eating habits aren’t so great, but they make up for it on other days.  One of the most important things is to not make food a fight.  Remember that there needs to be a balance in life and your food should come second to your family!

by  Laura @ The Spinach Spot

For more on this article click here

Become a Lifeguard, a Swim Instructor or Water Fitness Instructor

Interested in becoming a Lifeguard, a Swim Instructor or a Water Fitness Instructor?  We have a wide range of training’s to offer you.  This is a great part time job for high school & college students, we offer flexible schedules to work around school schedules.  If you don’t want to work during the year, but need a summer job, this is also a great fit for you.  Our training classes fill up, so make sure you sign up early.  For more information on on our training schedule click here.