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When you actually stop and think about it, there is such a wide range of benefits available to babies and children who are taught to swim at a gentle, gradual pace. If you speak to any parent who has put their children in swimming lessons from a very early age, chances are that they witnessed first-hand the many examples of mental, physical, emotional, developmental, and social benefits that result from teaching their children to swim. These are usually overwhelmingly positive, and are the reason why every child should learn to start a life-long love affair with water as early as they can. First of all, a weekly swimming lesson is often a child’s first social experience out of the home that involves their peers. They learn to relate and interact with each other and look forward to seeing their classmates each week, and even watch them for cues when it comes to taking risks and learning something new. The best way for babies to learn is by example, and as they are with children their own age, a lot of fun goes along with it. The group structure of infant lessons enhances the child's social development through interaction their peers first and foremost, but also with their swimming teacher and other babies’ parents. The lessons also provide lucky mums and dads with the opportunity to establish new friendships as well, and widen the social circle of people they know with babies the same age celebrating the same milestones as their own. Parents and children often find new friends through swimming classes as they share a common interest, and it's a great source of information about everything related to parenthood. Having a baby who is comfortable in the water also makes things easier for the whole family when it comes to having fun on holiday and at the beach. Families can enjoy time together in the water if everyone enjoys splashing in the pool, and the fact that your child has basic knowledge of how to save themselves – or in the future, someone else – is extremely reassuring for parents. Family holidays provide a great opportunity for trying out new water skills too, as babies and toddlers are always copying older siblings (or younger ones!) and ultimately, just having fun in the sea or pool. Practising water safety skills for these situations through baby swimming classes is a great asset. Lastly, as they get older and continue with lessons, the social aspect of learning to swim just gets better. In addition to the health benefits, swimming also taps into the social development of kids the older they get. Children swimming competitively or participating in swim clubs learn the importance of perseverance, sportsmanship, self-discipline and goal setting, and develop relationships with teammates and learn the importance of responsibility and teamwork. What’s not to love? Based in Silverdale, Northern Arena has four cutting-edge, heated pools – all indoors. The pools are treated by ultra violet light similar to the way drinking water is treated, allowing for a low level of chlorine that makes them ideal for babies and those with sensitive skin. All of their lessons are designed to be fun as well as educational, enhancing enjoyment and confidence in the water. Have a think about popping your child in the water into the lead up to the Great New Zealand Summer – you’ll be helping them on the way to knowing how to save themselves in the water, increase their learning ability and have a lot of fun while they’re at it! Source: Northern Arena | #changinglives #Babies #Swimming #baby #manukadoctor

Statistics released by Water Safety New Zealand showed that in 2018 there were 66 recreational (intending to be in the water) and non-recreational (no intention of being in the water) preventable drowning fatalities a decrease of 27% on 2019. There were 204 drowning related hospitalisations in 2018, a 25% increase on 2017 We are a culture that thrives on being able to spend time at play on our beaches and waterways, but we still need help when it comes to staying safe. We need to respect water as much as we celebrate it, and it’s clear that something serious needs to be done. Entering the water – safely – at an early age is a great way to begin, and the benefits of “baby-friendly”, infant/toddler swimming are unique, uplifting and contribute to the positive development of the whole child. Researchers have documented for years that the stimulating effect of child-paced infant/toddler swimming lessons has the potential to increase intelligence, concentration, alertness, and perceptual abilities – and ensuring that they learn early on how to stay safe in the water is the biggest bonus of all. Early swim lessons set a positive foundation towards a lifetime of participation and enjoyment in a variety of water sports and time spent on, in and under the water. Safety skills are one of the primary reasons why many people initially enrol their children in swimming lessons. But, as you now know there is so much more to infant/toddler swimming than merely one aspect. However, the acquisition of the right safety skills early on in life is not only life enhancing, it can be lifesaving. The younger your child can begin their swimming adventure, the sooner they will be able to build a foundation for a lifetime of safety in the water, and may even be able to one day save others. Safety skills to learn include teaching a baby to jump in the water, turn around and swim back to the side. This is the most practical method of ‘self rescue’ for infants and toddlers as the majority of accidents occur near the edge of pools or other bodies of water, often when adults aren’t around. A child who has been in lessons will learn to grip the side of the pool and eventually progress to floating on their back. Knowing these skills can assist exponentially in making your child safer in the water. The other great thing is learning for parents about handling your child safely in and around the water, and being able to reinforce those skills at home, the beach or at friends’ pools. It’s time to get your family ready for a long, hot and safe summer. Based in Silverdale, Northern Arena has four cutting-edge, heated pools – all indoors. The pools are treated by ultra violet light similar to the way drinking water is treated, allowing for a low level of chlorine that makes them ideal for babies and those with sensitive skin. All of their lessons are designed to be fun as well as educational, enhancing enjoyment and confidence in the water. Have a think about popping your child in the water into the lead up to the Great New Zealand Summer – you’ll be helping them on the way to knowing how to save themselves in the water, increase their learning ability and have a lot of fun while they’re at it! Source Northern Arena | #changinglives #Babies #Swimming #learntoswim #babyswimlessons

FEELING BLUE? LEARN HOW TO FUEL A GOOD MOOD WITH FOOD See what the science says about how to tap into the feel-good benefits of food – and discover six common foods that will boost your mood. Sometimes your brain can stitch you up. It happens when you’re feeling lackluster and your mind tells you a sweet treat will sweeten your mood, or a bowl of fries will fix your frustrations. While this is seldom the best solution, succumbing to your cravings isn’t always a bad thing. Every bit of happiness counts, and if a certain food can give you an instant mood boost, then that's great. But if you want sustained high spirits for the long term, it pays to know the nutritional habits that will help make this happen. There’s an undeniable link between food and your mood. Plenty of scientists have explored the association between diet and mood state and there’s evidence that a balanced nutrient-packed diet can ease symptoms of depression and anxiety. Now, a growing number of nutritional psychiatrists are prescribing specific foods as part of treatment plans. Are these nutritional psychiatrists likely to be recommending donuts or hotdogs? It’s highly unlikely. Nutritional psychiatrists are skilled in the science of adjusting diet to help improve the body’s regulation of the mood-boosting chemicals, serotonin and dopamine. They know that a healthy gut microbiome is linked to lower rates of mood disorders and it’s only when the body processes nutrient-dense food that it promotes the growth of good bacteria in the gut. The good gut bacteria then stimulate the production of serotonin and dopamine – and when we have high levels of these important chemicals our mental state is in good shape. When the production of serotonin and dopamine goes awry, so too can your mood. Keeping blood sugar levels stable is another part of the picture, as this reduces irritability and mood swings. Of course, you don't need to rely on the expertise of a nutritional psychiatrist to start leveraging food for your mood. It all comes down to eating the rainbow and enjoying a balanced diet packed with colorful fruits and vegetables, omega-3s, whole grains, lean protein, and limited sugar, sodium and saturated fat. 6 common foods that will boost your mood Bananas Bananas will fuel you with fiber and natural sugars that are slowly released into your bloodstream, helping stabilize blood sugar levels and your mood. They provide vitamin B6, which promotes the production of dopamine and serotonin, while the prebiotic fiber is great for a healthy gut microbiome (which is linked to lower rates of mood disorders) Salmon Fatty fish like salmon is packed with Omega-3 fatty acids, which are essential fats that you need in your diet (as your body cannot produce them on its own). When you eat salmon, you get a good dose of the Omega-3 fatty acids — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – which are shown to improve mood for both healthy individuals and anyone suffering depression. Porridge (or overnight oats) Oats are high in fiber, which helps control carbohydrate digestion so that sugar is released slowly into your bloodstream and energy levels are kept stable. Research shows that when you have fiber in the morning, your mood and energy levels are superior. Oats are also a good source of iron, which is important as low iron is linked to fatigue and mood disorders. Mushrooms Studies show those who eat mushrooms are less likely to feel depressed. This is thought to be because mushrooms are laden with vitamin D, B-vitamins, fiber and antioxidants – which are all linked to healthy moods. Mushrooms are also packed with the antioxidant ergothioneine, which may lower oxidative stress and ease feelings of depression. Nuts and seeds Brazil nuts are a particularly smart choice as they are a potent source of selenium. Selenium helps generate antioxidant proteins and thyroid hormones and is linked to a lower likelihood of depression. Pumpkin seeds and chia seeds are also good options, as they are high in magnesium. Magnesium assists blood pressure and blood sugar regulation, and research shows those with low levels of magnesium are more likely to report feelings of anxiety and depression. Dark chocolate We all know that chocolate has mood-boosting benefits – and science has even confirmed a link between eating chocolate and reduced feelings of depression. However, it's only when you dial up the cocoa content that you tap into the mood-boosting benefits. Dark chocolate is rich in cocoa polyphenol compounds that increase feel-good feel chemicals in the brain, whereas milk chocolate has more sugar – which can lead to mood spikes and crashes. The foods most likely to mess up your mood If you want to maintain a well-balanced mood, here are the foods to eat in moderation. Sugary treats Sugary sodas and juices Processed foods Refined grains Processed meats, red meats Check out your Nourish App+ included in your Northern Arena membership for more nutrition advise and guidance on super food and foods to boost your mood. This piece originally appeared at lesmills.com. #lesmills #gym #fitness #moodboostingfood

If you think dark chocolate is the only guilt-free way to treat your sweet tooth, think again. In this research roundup we share good news for chocolate lovers – along with other ways to find a healthy balance. Great news for chocolate lovers Eating milk chocolateevery day may sound like a recipefor weight gain, but a recent study found that treating yourself with a concentrated amount of chocolate in the morningis not as naughty as it sounds. In fact, it may help the body burn fat and decrease blood sugar levels. Researchers explored the effects of eating milk chocolate at different times of day with a group of postmenopausal women. Some consumed either 100g of chocolate within one hour of waking, some within one hour before bedtime, and some had no chocolate at all. The researchers found a daily dose of chocolate (whether it was first thing in the morning or late at night) did not lead to weight gain, even helping decrease hunger and desire for sweets. The findings suggest chocolate during the morning hours could help to burn fat and reduce blood glucose levels, while chocolate in the evening could aid next-morning metabolism. Can you sleep your way to good health? Spending more time snuggled up in bed could be key to fast-tracking health improvements. During the 2023 American Heart Association's Epidemiology, Prevention, Lifestyle and Cardiometabolic Health Scientific Sessions, scientists explained how individuals involved in a year-long weight loss program increased fat loss if their sleep was better. The researchers found that better sleep health was associated with higher rates of attendance at group workouts, longerworkouts, stronger adherence to caloric intakegoals, and more time spent doing moderate-vigorous physical activity. It’s important to note that the benefits of good sleep extend beyond weight loss. In 2022 sufficient sleep was added as the eighth component of optimal cardiovascular health (cardiovascular disease now claims more lives each year in the United States than all forms of cancer and chronic lower respiratory disease combined). The other necessities for optimal cardiovascular health are eating healthy food, being physically active, not smoking, maintaining a healthy weight and controlling cholesterol, blood sugar and blood pressure levels. There is plenty of evidence that exercise helps improve sleep – and experts have found yoga and stretching in the evening are particularly beneficial. Learn how sleep improves athleticism from one of the world’sforemost sleep experts. This one healthy habit makes it easier to say goodbye to other unhealthy addictions We know healthy habits breed healthy habits, so it’s no surprise to learn that exercise could help you curb your alcohol intake. A comprehensive research review has recently highlighted that exercise could be key to helping people cut back on alcohol and drug use. The scientists analyzed 43 previously published studies where an alcohol or drug treatment program was paired with some form of exercise– everything from running and cycling, to strength training and yoga. In most cases, where exercise was added to a typical treatment plan, participants stopped or significantly reduced their substance use. This is backed up by a 2014 meta- analysis showing how exercise makes you more likely to abstain from alcohol and drugs – and that a fitness routine can soften any withdrawal symptoms. Learn how to navigate the confusing truths about alcohol. This piece originally appeared at lesmills.com. #lesmills #gym #fitness #chocolate

There’s a silent assassin slowly destroying lives all over the globe. Loneliness is now considered just as deadly as smoking, and potentially more dangerous than Covid, cancer and heart disease. And it’s not just the elderly who are suffering. The good news is, there are simple actions we can take to allay the issue. Experts have expressed alarm about the devastating impact of the epidemic of loneliness and isolation. A new report from the United States Surgeon General Advisory identifies loneliness as a massive public health threat impacting the physical and mental health of millions of people across the world. According to United States SurgeonGeneral Dr. Vivek Murthy, the impact of loneliness is similar to that of smoking up to 15 cigarettes a day. Loneliness levels are at an all-time high In 2022 researchers asked people how close they felt to others emotionally. Just 39 percent of adults in the United States said they felt very connected to others, in France the number was 34 percent, in Brazil the number plummeted to a shocking 23 percent. Despite pandemic isolation requirements easing, and technology makingconnection easier than ever, feelingsof loneliness are peaking all over the world. Loneliness has long been an issue tied to older generations, but it’s increasingly evident they’re not the only people at risk. Recent research shows approximately half of US adults are experiencing loneliness, and some of the highest loneliness rates are among young adults. One study shows loneliness rates among young people escalated every year between 1976 and 2019. Young adults are now almost twice as likely to report feeling lonely than those aged over 65. Almost two-thirds of college students report feeling lonely, a striking statistic considering these young people spend time in vibrant campus environments and often live in dorms with others. The health implications of loneliness are extensive Loneliness often goes hand-in-hand with feelings of sadness and increased risk of anxietyand depression. But that’s just the beginning. Loneliness can have a massive impact on physical health too. An analysis of 148 studies involving 300,000 people found that loneliness is associated with a 50 percent increase in mortality from any cause. Being lonely is linked to a 29 percent increase in heart disease risk, a 32 percentincrease in strokerisk, plus a 50 percent increasedrisk of dementia in older adults. Lack of social connection may also increase susceptibility to viruses and respiratory illness. Basically, whateverailment an individual may be suffering, loneliness will make the sufferingworse and recovery harder. What can be done? It’s clearthat loneliness and isolation represent profound threats to our healthand well-being, but as Dr. Murthy says, we all have the power to respond. “Each of us can start now, by taking small steps every day to strengthen our relationships, and by supporting community efforts to rebuild social connection.” He says there’sa stronger need than ever to work together to build lives and communities that are healthier and happier. Simple actions to stop loneliness in your community Answer any call from a friend Perform acts of service Make time to share a meal with others Listen without distraction from your phone Smile and chat with othersin your neighborhood Be open,authentic and willingto strengthen relationships If you’re feeling lonely Loneliness can feel stigmatizing, but it shouldn't. More than 60 percent of people are experiencing feelings of loneliness. If you’re feeling lonely: Call a friend Go outsidefor a walk in your neighborhood Practice gratitude and mindfulness Focus on self-care – good nutrition and physical activity Join a community group, like a book club or art class Join a gym, an exercise group or try group workouts Find support online (but balance it with real-life connection) How group workouts can fuel happiness and eliminate loneliness There is plenty of evidence that working out with others is a powerful way to create social connections and effectively reduce social isolation and loneliness. We also know that working out in a group works wonders for your motivation and you’re highly likely to stick with your new habits. And live exercise classes are not the only answer. Before the pandemic, Cedars-Sinai researchers were studyinghow live group exercise classes helped drive decreased loneliness and social isolation. When the pandemic hit and the live classes transitioned to virtual workouts, the researchers still identified a valuable social connection, even though the classes were online. FannyDfromLondonregularlyexercisesathomeusingLESMILLS+andsaysitreallyhelpshermental health and eases feelings of anxiety and depression. “I sometimes feel lonely and down but when I take a class, even though I am still doing it on my own, I don't feel alone anymore. I feel like I am part of something bigger, all the advice and compliments go to my heart and empower me so much.” This piece originally appeared at lesmills.com. #lesmills #gym #fitness #mentalhealth #loneliness

Dallas Blacklaw is an indoor cycling pro who reaps the rewards by taking his indoor cycling skills on the road. As a triathlete and personal trainer, Dallas Blacklaw saw indoor cycling as another chance to up his game. He became an RPM™ instructor nearly 10 years ago and swears by his cycling routine for keeping fit enough for anything life throws his way. If you don’t think studio pedal power can help you pound the pavement or compete in that cycle race that’s always been on your bucket list, think again. The fitness you gain from RPM is transferable to other sports. Dallas knows from experience that you can get big benefits training for anything up to a half marathon with RPM. “For people turning up wanting to train hard and incinerate calories, this is a perfect way to do it in an environment that isn’t going to stress your joints.” Dallas trains for running races, using RPM to build strength and endurance. The fact that indoor riding is low impact, easier on your joints and gives greater support for your knees makes it the perfect choice to complement high impact activities. If you love being outdoors on your bike, RPM also makes a great match with mountain biking or road cycling. Just ask Dallas, who put his theory to the test by training purely with RPM for a 50 kilometer (30 miles) mountain biking event. He smashed it. “RPM gets you strong. There’s no coasting in the class – the whole time you’re sitting on the bike you are getting stronger. It’s all power to the ground in mountain biking; you just have to keep pedaling. Once you get off you’re in trouble! [Training with RPM] gives you the ability to stay in the saddle and grind the gear.” If you’re not ready to hit the road or trail just yet, but would love to get out there someday, Dallas says an indoor cycle workout is a great place to start. “For people that are just getting into cycling, you can build up strength in the right muscles, so when you do get on the road you feel strong and in control.” It doesn’t have to be a marathon or mountain bike race. You might just want to get fit and feel self-assured enough to get outside for a walk, or play with your kids. “The majority of people come to RPM with no experience and get into cycling as a by-product of loving the class. It doesn’t even have to be road or mountain biking; it could just be about getting on your bike with the kids or your friends.” This piece originally appeared at lesmills.com. #lesmills #gym #fitness #rpm #sprint #thetrip

How to survive the tough times and come out stronger. By Emma Hogan Most of the time Brooke Rosenbauer is a cheerleader, a goofball, and a bit of a fitness nerd. But when she needs to be, she’s also a relentless fighter. A true pro when it comes to staying positive in the face of adversity, Brooke has some great advice to share. This isn’t a story about someone who found fitness and it changed her life – Brooke Rosenbauer grew up as a super athletic overachiever. She was a young athlete and coach involved in soccer, alpine ski racing and ultimate frisbee. Brooke has studied international health, led sports-based youth development programs, become a personal trainer, established a career at Reebok, and taught a remarkable number of group fitness classes along the way. It sounds like a typical trajectory for a fitness fanatic, but two pivotal events make Brooke different to most. In her early twenties, Brooke was in a traumatic car accident. She spent 10 days in an Ecuadorian hospital before being medically evacuated back to the US. She was bedridden for many months and spent a long time learning to walk again. Then, just last year, Brooke faced another international medical crisis. While holidaying in Greece, she suffered a pulmonary embolism (a life-threatening blood clot in the lung). She spent a month in a Greek hospital before returning to the US and again starting to rebuild her health and fitness from scratch. We spoke to her about how dealing with dark times has refined her approach to fitness, and how she now coaches others to become the best versions of themselves. Putting things into perspective is key “Going through something that threatens your health, or even your life puts everything into perspective. You realize that nothing else matters if you aren’t healthy. Health truly is wealth. “I’ve stopped worrying about being lean and how my clothes fit or how I look in photos. Now, my motivation is that I want to take care of my body. I want to feel empowered when I lift weights, or free when I run. If my stomach jiggles a little, it doesn’t upset me like it used to because I have more important priorities. I am now playing the long game, and I respect my physical body so much. “Nurses told me I survived the pulmonary embolism because of my fitness level, but I feel that in the past I had been beating up on my body by pushing it too much. No more of that. I want to celebrate my body just like it is. “I now know exercise is an amazing way to reconnect with our bodies and take control of our lives. Exercise can help discharge anxious energy or strong emotions that we might not be able to verbalize. It is such a beautiful, healthy way to take care of ourselves. The secret is to honor the bodies we’re given and make sure to balance that exercise with rest and recovery.” You never “win” at fitness – it’s an endless journey “I tell my coaching clients that bumps can and will happen. You need to be able to make adjustments all the time because life never goes to plan. Your ability to throw the plan out the window and adapt makes all the difference. I always say yesterday is over, so don’t beat yourself up. Today is a new day and there are a lot of good things in the world.” It’s okay to feel broken, powerless, weak, or vulnerable “I've realized humans are capable of feeling multiple emotions at the same time. You can be scared and resolved, vulnerable and joyful, confident and weak. There have been times when I’ve felt broken and vulnerable because I was comparing my capabilities to a past self. As scared as I was, I also accepted that I wouldn’t be "broken" forever. “There are some days that I still feel weak. We all have those days. Exercise has been a huge part of my recovery, because it helps me reconnect with my body; it helps me work through the emotions that are just too big to even talk about; and it has provided an incredible community that supports me and accepts me just as I am.” Your greatest weakness can be your greatest strength “I'm really stubborn, and my whole life I thought it was a bad attribute. It wasn't until I was in hospital in Greece when I realized my stubbornness was actually a positive. I was in a very low place, I thought that I might have to give up on my fitness career, but then a friend reminded me I was far too stubborn to do that. And that’s what got me through. “I had also been very stubborn a few years earlier. I ran a half marathon just a few months after my accident forced me to learn to walk again. It wasn't the smartest thing to do, but I did it out of blind determination. It was born from someone congratulating me on being able to walk on my own. It was well-meaning, but I didn’t want to be congratulated for such a basic physical task. So I ran 13.1 miles to prove I could. I'm not sure I regret doing that run, but what was regrettable was that the healthcare system wasn’t really there making sure that I wasn't doing harm to myself. I had no idea if my body was really ready for this and nobody to help or guide me. It was this experience that really inspired my fitness career, so that I could help other people overcome health challenges and not feel so alone.” Building a healthy lifestyle can feel intimidating. There's way too much information out there, and it's really hard to get through it alone. Self-love is at the center of wellness “When we love and respect ourselves, we take better care of ourselves and fitness is no longer a chore or punishment, it’s something we do because it feels good. The reason I preach self-love so much is because fitness can have the opposite effect if we treat it as a punishment or a way to fill an emotional void. In that case, it can actually be really stressful. Power can be used for good or for evil – exercise is the same. When it comes from self-love, exercise is the healthiest thing we can do for ourselves.” You don’t need serious health issues to feel the struggle “Trauma doesn't always have to be dramatic, and it is much more prevalent than we realize. As we go through our lives, we accumulate experiences that shape our perceptions about what we can and cannot do. If you struggled with gym class or felt unloved for being out of shape, it can have a deep impact on your ability to engage with fitness, because you believe you’re unfit or unathletic. “If you are struggling, it could be you’re working towards a goal that doesn’t serve you. Too often people just grab goals from Google, but they're setting themselves up to fail if there's no basis for that goal. Building a healthy lifestyle can feel intimidating. There's way too much information out there, and it's really hard to get through it alone. It's easy to feel like you're not succeeding if you don't know how to set the right goals.” Having a coach in your corner pays off “The benefit of a coach is that they ask powerful questions, and they might make you realize that the trade-offs required for achieving a goal might not actually be what you want – and that can be really liberating. I think the difference between a trainer and a coach can be those conversations. While trainers deliver you exercises, they may not push you on your goals or your perceptions. A good coach will find a way to help seek what you're looking for, but maybe find it in a different way. And they will help you navigate any storms or bumps in the road. A good coach will always cheer you on. But you always need to be your own cheerleader too.“ BROOKE’S SECRETS TO SUCCESS 1. Self-love is at the center of wellness – respect and honor the body you’ve got and the life you’ve been given 2. Seek help as a practice – not just at your lowest points 3. Turn your pain into power by focusing on what you’ve gained versus what you’ve lost 4. Celebrate small wins – it could be doing one push up on your toes, making a smart food choice, or choosing a 45-minute workout over the 30-minute option. 5. Try different types of exercise until you find something you love. Written By Emma Hogan This piece originally appeared at lesmills.com. #lesmills #gym #fitness

1. Kick start your child’s swimming lessons. Children learn by repetition. While ongoing lessons are important to improve a skill throughout the year, an intensive programme can give a child a quick start to learning a skill. Reinforcing a skill on consecutive days helps children learn faster, gain more confidence and improve their fitness levels. 2. It is ideal for the timid swimmers. Improving and gaining water confidence can be difficult for those children who have had a fright in the water or for the child who has not had an opportunity to learn in a safe environment. Successive positive lessons can reassure the child and start them on their way to swimming. 3. Give your child a boost. For the child who is already swimming, constant repetition speeds up the learning process. If the child is stagnating in a level, a holiday programme may help them achieve the skills they require to move on. 4. Reinforce new skills. If your child is struggling with new skills an intensive programme may assist them in mastering the skill. 5. Make your child safer in the water. No one is safe in the water. Children can be made safer by being fitter, stronger and more competent in the water. With swimming knowledge and ability there is less chance of panic setting in if they get into difficulty. 6. Build fitness and technique. Constantly reinforcing technique will speed up the learning process while swimming everyday for one or two weeks will improve fitness and speed of young swimmers. 7. Prepare your child for the school swimming sports. By learning correct starts and turns plus race technique, your child will be better prepared for the school swimming sports. Make the school swimming sports a positive event for your child. 8. Keep your children busy over the holidays. We know how difficult it can be to entertain the kids over the holidays. As New Zealander's, we live near the beach and summer is often spent in, on or under the water. All New Zealanders need to learn the life skill of swimming. Why not do this in the holidays keeping your children busy, getting them fit and keeping them active. Show off to the Grandparents or friends. Holiday time may be a time for visitors so bring them to Northern Arena for an outing to see the progress your children make. ​9. It is a great social activity Water is a great place of social interaction for all who take part. Lakeside, oceanside, or poolside - they’re an awesome place to hang out with friends and family. Socializing leads to better mental health and gives students a chance to develop their social skills and build positive relationships. Studies have shown that children who learn to swim early on, also develop social skills more quickly than their peers (Griffin University, swimming-kids-are-smarter). 10. Learn to Swim at NZ’s Swim School of the Year. Northern Arena is NZ’s fastest growing swim school and New Zealand’s Swim School of the Year 2012, 2013, 2014, 2015, 2016 and 2017 awarded by NZSCTA. So learn from the best in the business. FIND OUT MORE ABOUT A HOLIDAY PROGRAMME AT NORTHERN ARENA #swimming #HolidayProgramme #HolidayProgram #learntoswim #Swimming

Unlock music’s true motivational power with beats that are bang on. According to some experts a good workout playlist can be the ultimate ‘legal performance-enhancing drug’. So how do you get the perfect prescription? We’ve all experienced the struggle of trying to find the ideal tunes for exercise. Whether you're after background beats for your gym floor lifting or motivation-packed music for your cardio, no one size fits all. You can hit shuffle on any 'club bangers' playlist, but chances are you’ll quickly start overthinking it. Questioning your mediocre music mix will leave you feeling frustrated and unsatisfied – and certainly not focused on getting a good workout. So what can we do about it? CAN GOOD MUSIC REALLY BOOST RESULTS? Music is, quite literally, instrumental when it comes to creating the ultimate workout. And for good reason. A carefully-curated playlist can have a marvelous effect on our mind and how our muscles respond to exercise. The right playlist can make us work faster and harder, but also make exercise seem easier. It’s a type of “legal performance-enhancing drug,” says Costas I. Karageorghis, a leading expert in the interplay between exercise and music, and consultant for Run to the Beat London half marathon, British Athletics, England Rugby, Nike, Red Bull, Spotify, IMG, Sony, and Universal Music. Karageorghis has studied the psychological and physiological effects of music and exercise extensively, finding that synchronous music – that which matches the tempo of the exercise – is key to lifting your enjoyment of exercise, as well as driving motivation and boosting results. This type of music is shown to: · Reduce the perception of exertion by 12 percent · Improve the effects of exercise by 15 percent · Boost endurance by 15 percent · Lift movement efficiency by seven percent. “The synchronous application of music results in much higher endurance, while the motivational qualities of music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion,” explains Karageorghis. Some researchers have suggested that extraverts (who typically seek out external sources of stimulation) are more responsive to music than introverts. And it seems that those new to a particular exercise might be more responsive to music than experienced trainers. Those new to a particular exercise might be more responsive to music than experienced trainers. WHAT MAKES GOOD WORKOUT MUSIC? Finding the right workout music is both a science and an art. Science tells us there are optimal beats per minute (BPM) and for certain types of training it’s best to match the rhythm and tempo to the activity. In his paper, Psychophysical Effects of Music in Sport and Exercise, Professor Peter Terry provides a good example: “If the goal during warm-up is to elevate the heart rate to 110 BPM, then limit choices to music with a tempo in the range 100-120 BPM or, better still, selections that increase gradually in tempo from resting heart rate (around 70 BPM) up to 120 BPM.” The ‘art’ part comes in when you start finding motivational music and creatively fusing it with science-backed exercises, something that Les Mills has been perfecting for more than 50 years. “It always starts with the music,” says Diana Mills, Les Mills Creative Director. “We have to find music that makes you want to move." Diana works with a devoted music team that collaborates closely with Program Directors, choreographers, composers, and artists, listening to thousands of songs every month to pick the 10 or 12 tracks for each new workout release. The team curates 80 unique playlists every year (one per quarter for all 20 LES MILLS programs), each tailored to the specific demands of the workout. Once each suitable song is identified, the team works with record labels to license the track for group fitness classes around the world. To ensure the music is pitch-perfect for every movement in every class, sometimes the team will work directly with composers and commission a Les Mills original or cover. These musicians are part of the Les Mills Artists stable – musicians who frequently work directly with the Les Mills creative team to create music. “Sometimes there just isn’t enough contrast or enough highs and lows in the track to make it work for an exercise class,” explains Ezra Fantl, who leads the Les Mills Artists initiative. “By working directly with artists we can create music that feels perfect for the workout. It also allows us more freedom to use music for different uses, such as livestreaming and marketing.” THE BEST MUSIC FOR DIFFERENT TYPES OF TRAINING Research shows the role of music is particularly important during stationary cycling. In a 2018 report by ukactive and Stages Cycling, music was identified as a critical factor when selecting a group cycling class by 86 percent of respondents. Rachael Newsham, Les Mills Program Director, explains that while people respond well to high-energy fast BPMs, music with a slower BPM is equally important when training focus is on conditioning. Sourcing knockout music for new BODYCOMBAT™ tracks each quarter, she says the feelings a song evokes are also extremely important. “We always ask how does this song make you feel? Does it speak to you on an energy level and evoke an emotion that will fit with the journey of the workout.” While banging beats form the backbone of many great workout experiences, pulsating speakers don’t always strike the right chord. Dr. Marcelo Bigliassi from the University of São Paulo, Brazil, has spent years exploring the neural networks that activate in response to exercise and music. He explains that the use of music during exercise is reliant upon several factors, such as the participant’s attentional style, exercise intensity, complexity, mode, etc. What might motivate during an RPM™ class, for instance, won’t work for something involving a high level of concentration, or any subdued activity where a strong mind/body connection is key – such as yoga or stretching. Enter Gabrielle Peake, a classically-trained composer who grew up on a rural New Zealand farm and is most at home behind the keys of a piano. Peake has created specific tracks for the yoga-based workout BODYBALANCE™. The creation of these bespoke tracks was sparked from a connection Peake formed with one of her piano students, Dr. Jackie Mills, Les Mills Creative Director. Peake was inspired, finding the music simply dropped into her hands and out onto the keyboard. “My aim was to create music to breathe to, to be calm to, to remain connected to … and it really did just spill out.” FIND THE PERFECT PLAYLISTS TO SOUNDTRACK YOUR WORKOUT Follow Les Mills Music on Spotify You'll find curated playlists perfect for all sorts of training – everything from running to bodyweight conditioning, stretching, and more. This is also where you can stay up to date with the tunes the fitness creatives are currently listening to. Check out Les Mills Music Artist page This is where you’ll find the latest releases by Les Mills Artists. As the world's largest provider of exercise to music classes, Les Mills has mastered the science and art of using music to dial up your motivation. Find a Les Mills class and experience the performance enhancing effects of music today. Written By Emma Hogan This piece originally appeared at lesmills.com. #lesmills #gym #fitness #musci

Intense aerobic exercise can reduce the risk of metastatic cancer by 72 percent. CAN KILLER WORKOUTS LEAVE CANCER FOR DEAD? Imagine cutting the risk of metastatic cancer by 72 percent. Scientists from Tel Aviv say it’s entirely possible and believe high-intensity interval training has the power to make it happen. High-intensity interval training is well regarded for its transformative effects; it can rapidly increase fitness, reduce cardiovascular disease risk factors, build lean muscle and cut body fat. Now, a comprehensive new study provides an even more compelling reason to add HIIT to your life – it can create a permanent defence against cancer. Researchers at Tel Aviv University in Israel have found that intense aerobic exercise can reduce the risk of metastatic cancer by 72 percent. This is because the high-intensity activity creates adaptions within organs that act as a metabolic shield against highly invasive cancer cells. This is the first time researchers have investigated the impact of exercise on the internal organs in which metastases usually develop – notably the lungs, lymph nodes and liver. What they found is that high-intensity exercise promoted a rise in glucose receptors in these organs. With increased glucose intake, these organs begin to act like muscles and consume energy more effectively. This reduces the available energy for cancerous tumors to grow. “It changes the whole body, so the cancer cannot spread, and the primary tumor also shrinks in size,” says lead researcher Professor Carmit Levy, from Tel Aviv University's Sackler Faculty of Medicine. Not only does the increased competition for glucose limit the available energy that is critical to metastasis, but it also seems that the unique metabolic and physiological effects of regular exercise are so powerful that they can create permanent changes to the organ tissues and provide long-term protection. The researchers say the protective qualities of intense exercise exhibit a higher level of cancer prevention than any medication or medical intervention to date. More evidence HIIT helps you live longer The life-prolonging potential of HIIT was also highlighted by Norwegian researchers as part of the Generation 100 study. Unprecedented in scale, the research kicked off back in 2012 when scientists recruited 1,500 men and women aged 70-77 years to explore how exercise may extend life expectancy. The participants were randomly divided into three groups. Then, over five years, one group completed two HIIT workouts a week, and another did 50 minutes of steady-state moderate-intensity training twice a week – either with an Instructor or on their own. The final control group was advised of the health authorities' exercise recommendations but did no organized training. After five years of regular testing, the researchers concluded that HIIT had the most dramatic effect on quality of life and fitness levels. "Both physical and mental quality of life was better in the high-intensity group after five years than in the other two groups. High-intensity interval training also had the greatest positive effect on fitness," says Stensvold Dorthe Stensvold, Professor, NTNU. The HIIT workouts may have also extended lives. The group that did HIIT had the smallest number of deaths – just three percent of the participants had died after five years. Six percent of those doing moderate exercise passed away. Stensvold says the difference is not statistically significant, but the trend is very clear. So does HIIT actually prolong life? Stensvold certainly believes so. "I'd like to answer with a clear and unequivocal yes, because we believe that this is true.” However, she notes that because so few of the Generation 100 participants died (compared to what's expected in this age group) this is also likely to be associated with their high motivation to train – they all opted into the program – and their relatively good health. What we do know for sure is that you’re never too old to leverage the transformative benefits of HIIT. Read on to discover more of the science behind HIIT ... STUDY OUTLINES OPTIMUM WEEKLY DOSE OF HIIT How much HIIT should you aim for? Ground-breaking research highlights that it’s intensity, not volume, that delivers HIIT’s transformative results. According to experts, success relies on carefully-measured doses of HIIT and adequate recovery between sessions. “The recovery period is when all the positive adaptations and developments take place and insufficient recovery can reduce your training’s effectiveness,” says lead researcher Dr. Jinger Gottschall SET YOUR HIIT WORKOUT SCHEDULE RESEARCH REVEALS HOW THE FIT GET FITTER If you're a regular exerciser, or an athlete looking to advance your fitness, what should you do? Science says add HIIT to the mix. Bryce Hastings, Les Mills Head of Research, notes that with just two time-efficient workouts a week you can see significant changes in your fitness and body composition, lower the risk factors for cardiovascular disease, and smash through your fitness plateau. FIND OUT WHAT HAPPENS AFTER SIX WEEKS OF HIIT HOW HIIT TARGETS DANGEROUS VISCERAL FAT High-intensity interval training is known to burn serious amounts of fat, seriously fast. But not just any fat. Researchers from Cyprus have found that specific forms of HIIT can be key to cutting the dangerous visceral fat from your tummy. LEARN HOW TO CARVE INCHES FROM YOUR WAISTLINE EXPERT OPINION: HOW HIIT IMPACTS YOUR SLEEP What happens if you get hooked on HIIT? According to Dr. Jinger Gottschall, too much time with your heart rate in the extreme zone can mitigate spikes in cortisol production and cause a training plateau. It can also negatively impact your sleep quality, mood and energy levels. Gottschall says the secret is to stick to the recommended HIIT dose to maintain optimal energy. HOW TO MAINTAIN ENERGY FOR HIIT You can experience the transformational benefits of HIIT when you try LES MILLS GRIT™ or LES MILLS SPRINT™. Written By Emma Hogan This piece originally appeared at lesmills.com. #lesmills #gym #fitness #hiit #highintensityintervaltraining

Get faster, fitter, and stronger at the pool by improving your breaststroke stroke in the water with this Speedo Fit video. Published by Speedo International © #Swimming

Get faster, fitter, and stronger at the pool by improving your butterfly body positioning in the water with this Speedo Fit video. Published by Speedo International © #Swimming #Butterfly