Sara's Water Aerobics Workout Double Music CD, Push Play, Jump In! WAEI-102

Certified Personal Trainer, Certified Water Fitness Instructor, Red Cross Swim Instructor for over 25 years

Aqua Jogger Distributor, Water Fitness Education, Body Fat Analysis, Nutritional Counseling, among other things!

This CD and the evolution of my training techniques couldn't have been accomplished without the dedication of the "regular" Tues/Thurs/Sat group class who have been training together with me for about 8 years, my biggest fans! A special thanks to Kerry and Paula who gave me the confidence to make this CD, and sell it nationally. I've had many opportunities offered to me by others, but it never felt right, being "repped" by some strange man. You guys were right, I did it by myself. I miss you!

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Sara's Support Site

I've been working on it for about 15 years to support my local clients, and it is packed with information! But it is one of those funny Mac web sites that aren't on the "internet at large" so it isn't searchable, you need to be given the address. I've always done it before just by my business card or brochure, I never expected in to be a national thing.

Additionally, if you buy this CD, I will be emailing you what I call the FAQs for the Workout, all the questions I got during the first 3 years that I sold it which I've put into the form of an e-book. Then all questions stopped. On to a new CD, Water Yoga.

The Instructional CD is 60 minutes long, 45 min workout, 15 min stretch. Arrange your equipment on the ledge of the pool, pop the CD into your player and jump in! I keep the remote in a plastic cup on the edge of the pool so I can adjust the volume, fast forward, rewind, etc. If the words are not understood the first time, rewind! I am told that some ladies like to start listening to it in their living rooms first.  The workout consists of the following:

      

• Warm Up
• General Deep Water Cardio
• Throughout the alternating shallow to deep water movement, you will work all specific muscle groups one at a time, biceps, triceps, chest, shoulders, etc. just like being in the free weight section of the gym!
• This is Circuit Training style, going from one exercise to another keeping your heart rate in your "fat burning zone" the entire time, you control the intensity. The heart rate is meant to go way up, then down for recovery, because this type of training, Interval Training has been shown to be the most effective for heart health. The primary cause of death in women is heart disease. This CD is for all levels, athletes to rehab. For most of the time, we had a group varied in age from 33-77. The 77 year old couldn't swim! She changed the shape of her body in a matter of months, literally. But, she was dieting, followed all of the instructions, was extremely devoted to class attendance, would always "vote" to go even in the rain, she wore all the equipment that the younger ladies wore (gloves, shoes and XCuffs, AquaJogger Shape), and used her Delta Bells on the Heavy edge (see the Delta Bell Description if that makes no sense to you and you want it to). We would all whistle at her, but I know that is the reason her husband kept paying for the class! She turned back the years on her body, but it doesn't just "happen", you have to make it happen. Something must have been motivating her, it was unusual and extremely rewarding to watch her go through the process. So even in your seventies, you can build muscle and sculpt your body. Good to know! She was a role model for all of us! I miss you too Wanda......
  
• Final Cardio Blast in Deep Water-I call this the "huffer puffer", but my goal is to get everyone up to their maximum. They're warmed up, I've trained them for years so I know they are up to it, it is that gut wrenching last couple of minutes where you have to dig deep to finish. And then it's over and feels so good!
  
• Abdominals
• 15 Minute Yoga Stretch in Shallow Water:"nameste!"

If you can get to the 45 min mark on the CD, you've got it made because the last 15 minutes is a cool down and stretch. You'll love the way your body stretches after it's warm from the workout, then in the water where your stretch can go further than if you were on land because of the assistance of the water.

By showing you these photos, I'm showing you that a woman at 53 years old (checkout the lines in the face), can build muscle. Fat loss comes with proper diet, and is enhanced with aerobic activity where you get your heart rate up into "the zone". We women should always be striving to build muscle ALWAYS! since we lose a couple of pounds of muscle each year. And then we wonder years later how our body "suddenly changed" and you've gained all this weight and can't get rid of it! Post Menapausal is even harder, trust me I'm there! Muscle building is the answer to change your metabolism!

With the proper resistance you can modify the stimulation of all major muscle groups, and your job is to figure out how to make the resistance tools work for you. Use of the resistance toys can help target the development of muscle in the area of your choice. That is what the Cuffs and Runners and are all about, they help to stimulate the muscles in the butt because you've made it harder for your legs to move by wearing this equipment. The webbed gloves do the same for the entire upper body. My web site talks more about this topic. I have been 50 lbs heavier twice in my life, I have obese genes, and these photos were taken at the end of the Summer when I am the leanest. I am not genetically gifted, I have to work hard, and watch what I eat. I work really hard at this, or I don't get hired! I do not look like this all of the time, for example post Christmas, I am usually 10 lbs heavier than what I am in the Summer, when the photos were taken. I vary all the time with my health and activity level, and most importantly, my eating. The more you exercise, the more you can eat! If you don't exercise at all, you'll lose muscle, your metabolism decreases continually over time, and the fat piles on. And the number of calories you need to eat to support your body goes down every year, because of the muscle loss every year. Now, who decreases their food intake every year? I don't know of anyone who does. The cause for obesity in America.

The total time of the workout is 60 minutes, and I am talking to you in the CD non-stop explaining what we're doing, why we're doing it, how to breathe, which muscles to focus on while we're doing a certain move. I am trying to get you to establish that mind to body connection, and focus, think about what you are doing as you are doing it. Visualize the muscles working, feel the force of the water against the body part that is moving. It works! Anybody can do this workout. Except if you've been in bed sedentary for the last 3 years, as a recent customer just contacted me who had bought the CD, and was having trouble. Well, yes, I would expect that. No mind to body connection at that point, so I shouldn't say "anyone" can do this. I'm sorry I should not have said that so casually (but she is working at it). But 2 weeks post op after arthroscopic knee surgery, hip replacements, when your rehab person releases you. In fact I get a lot of referrals this way, when someone's insurance has run out and they need continued rehab., my brochure and business card is at many Sports Medicine places around town, and I'm friendly with many of the rehab people and trainers. So, let's qualify "anyone" with these exceptions, OK? This assumes you have an aqua jogger or flotation vest of some sort, webbed gloves, some kind of footwear, and Delta Bells or the Heavier White Dumbbells (a noodle can be substituted for Delta Bells). When exercising in the water, it just feels so much easier. I don't know about you, but that's why I turned to the water. Those aging joints, the battle with the heat, the gentleness of water.

The companion CD is just the music that I am speaking over on the instructional CD. I've played this CD for so many classes so many times and everyone loves it! This was my #1 Seller in 2010, and it looks like it will be again for 2011. It is the "women of rock and roll", the tunes that we all love and motivate us to move and dance. Trust me, you'll love it. So as I teach you the moves of water aerobics, such as a proper "sit kick" , you'll come up with some of your own moves that are truly your own (I see this happen all the time, ladies dancing their own dance) and of course there are is no right or wrong here. As long as you keep moving is all that matters. Then its time to play that Classic Rock on the companion CD, and give yourself the freedom to exercise to your own drummer and dance your own dance,,,,maintaining that heart rate in your fat burning zone of course!

 email me any questions