November 2007 To Deep or Not To Deep Water Workout   Greetings! In This Issue: To Deep or Not To Deep Water Workout September 2008 New England/Canada Cruise  Barb's Calendar of Events  Neptune Notes  Expert Answer  Exercise Routine from Jim Seeley Your Free Exercise is Ski Rocking Horse To Deep or Not To Deep Water Workout This workout was designed after someone requested information about water exercises which could be performed in the shallow or deep end of the pool- either, or, and simultaneously (for classes). The following high energy workout is the result. An hour long workout with 70 exercises, including warm - up; active head-to -toe cardio exercises; and cool down segments. Additional equipment like barbells, gloves or noodles are not required, but will add intensity to your workout. If you are performing in the deep end, a flotation belt is strongly recommended. If you are in the deeper water, you will need to adjust the exercise photographs accordingly as they will be demonstrated on dry land or in shallow water. A doctor's guidance is advised before you start an exercise program.   September 2008 New England/Canada Cruise Every day of  your cruise begins with FUN & FITNESS Host Carla Jarvis Johnson and other certified water aerobics instructors leading water exercise classes in the ship's heated, indoor Solarium Pool. You'll also enjoy our late morning deck walking classes and afternoon tai chi, yoga, chair aerobics and ballroom dance classes. Call FUN & FITNESS Travel Coordinator Cynthia Neu right away at 1-800-955-9942 or e-mail CynthiaNeu@aol.com.  Timing is everything these days in booking the best cruises. A low $250 per person deposit is fully refundable until 90 days prior to departure.  At that time we will then offer you travel insurance for both medical and cancellation coverage. If you are a certified aqua instructor who would like to treat your class to their hometown exercise classes aboard a luxury cruise ship, check www.fun-fitness.com and give Barb a call 800 500 8905 for details of the benefits to you. It all begins with a dream!   Barb's Calendar of Events 11/2/07 - Alabama MS Workshop anno@lakeshore.org 2/3/08 - Barb's Western Caribbean Cruise =800 500 8905 5/13-17/08 - International Aquatic Fitness Conference www.aeawave.com 09/08 New England/Canada Cruise with Carla =Carla@WaterWellnessWorkouts.com 8/29-9/5/08 - Barb's Awesome Alaska Fun & Fitness Cruise 800 500 8905 barbatson@earthlink.net      Neptune Notes Both aqua exercise enthusiasts and instructors can benefit by expanding their Neptune knowledge base. Check out some of these sites to expand your horizons and 'be in the know' when it comes to aquatics. If you know of others sites of interest, please share the specifics with us so we can place the information in future Water Log Newsletters. AquaBeat In response to the query about holiday and special event activities -- our company has a book on CD entitled AquaBeat.  This book is a collection of articles on implementing a variety of dance forms in aquatic exercise, including polka, square dance, line dance, ballet, and cross pool rhythmic activities.  It also includes a section of holiday and other celebrations and how one can integrate a wide variety of holiday events into your aquatic exercise sessions.  Content is 48 pages long, including dances where you can just print out that page and take it to the pool with you.  File formats are MAC; Word; and PDF (which is compatible with any computer).  Cost is $18 + Shipping and Handling for a total of $21.00  Order (prepaid or purchase orders only please) from: Aquatic Consulting & Education Resource Services 7252 W. Wabash Milwaukee, WI 53223 Expert Answer If you have questions about Water Exercise - ask away! Your questions will be answered by Barb Batson or myself. All questions will be answered with a personal email and will also be placed in the website archive for viewing at your convenience. All questions will be answered as quickly as possible. Please send your questions to the following link. The last Expert Answer Question resulted in the To Deep or Not To Deep Water Workout!   Exercise Routine from Jim Seeley Jim Seeley's ALPHABET SOUP Water Workout  You can get a wonderful water workout anywhere you go. You just need to know your ABCs! The only equipment necessary is your noodle. You never need "draw a blank." Just think of the next letter of the alphabet! A- Arms: Punch, then Push, then Side to Side then Sculling (arms underwater). Then push alternating arms down, then overhead. Jog in place as you work your Arms. B- Breaststroke while jogging forwards, Then leap with both legs coming up as you do the Breaststroke. Variation: use the backs of your hands as you jog forwards. C- Cross-Country Ski (scissors) in place with slicing arms, then palms up & down, then travel. D- Drill: Jog through tires, wide arms with cupped hands pull you thru the water one at a time. E- Elementary Backstroke (arms come to shoulders, then scoop water simultaneously in front), jog backwards, then leap with both legs. F- Flick Kicks (Bring up knee, then extend lower leg): Front, then Diagonal, then in Back (hamstring curls). G- Grab and Go! Grab the water with forward crawl (freestyle), then backstroke arms, legs jog forwards, then backwards. Now Grab the water and Go forward with both hands simultaneously. H- Touch Heels to the floor one at a time in front, arms sweep in a Figure 8. Now touch hand to opposite Heel in front. Then in touch in back. I- Incredibly long strides forward... "I can't believe it...I'm walking on the moon!" Arms do a big reach in slow motion. J - Jumping Jacks: arms stay underwater as arms and legs go to side, then come together. Variation:  arms come out of the water and go out to the side, then in, then up and in as you continue Jumping Jack legs. K- Kick with straight legs: Forward, then Side (pendulum), then Back. Now Karate Kicks: Forward, then Side. Arms stay active sweeping the water. L- Leap to the side with sidestroke arms, then sweeping arms one at a time. M- March in place, then travel. Good posture! N- Noodle Time! Do Jumping Jacks, Cross Country Ski and March and use your Noodle! O- O-shape touching the ends of the noodle behind you, jog forward (this is good for posture... it gets your shoulders back!) P- Push & Pull Noodle in Front (hold noodle in thirds), then travel backwards and forwards. Q- Quick step: same as above, double time! R- Rocking Horse with Noodle (hold in thirds) alternate legs as you travel forward. S- Sit on Noodle, either under legs or under arms travel with breaststroke arms, bicycle legs. T- Tummy Tucks: Abdominal crunches Up, Diagonal, then Twist Side to Side (noodle goes under arms behind, recline backwards). U- Up & down action with straight legs. V- V-shaped legs, then legs come together. W- Wide to left & right with legs together, tucking legs to chest between L&R extensions, then ride a Wide bicycle in a circle left, then right. (Put noodle away) X- Make X wi arms, give yourself a big hug! You deserve it! Now again with the other arm on top. Y- Make a Y with arms stretching way overhead. Now bring up knees with your back against wall. Z- Zip & Zest for life is what you'll feel for the rest of the day! Congratulations on performing an invigorating and refreshing water workout! Thanks Jim! Remember to enter for your chance to win! Send in your exercise routines, patterns or ideas - when we use your submission in a newsletter, you will receive $50.00. Email your ideas here and please include your name and address with your text. Your Free Exercise is Ski Rocking Horse Keep Splashing!