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Admiral Mark Heinrich

Swimming Rules that will Save your Life

Swimming Rules that will Save your Life

Let’s imagine, you look through the holiday photos of your friend who has just returned from a sea vacation. Do you feel envy or fear? Many people are fearful of swimming, but it does not have to be that way. If you don’t have much confidence in your swimming skills, these tips will help you feel like a fish in the water.

Overcome Fear

Fear is one of the biggest obstacles people have to overcome while learning to swim. You might be surprised to know that 60% of Americans are afraid of deep water. To deal with it, there is a simple technique. Breathe in sufficient air, take poses under water and feel how the water brings you to the surface. Start with a shallow area and then slowly move on to deeper areas of the pool.

Learn to Breathe

Breathe in through your mouth when above the water, and out through your nose or mouth when under the water. Try to develop a rhythm. Another exercise to practice is holding your breath. You never know when it will come in handy.

Make Friends with the Water

Imagine that the water is your friend. Lie back on the water’s surface, spread out your arms to the side and relax. Feel how the water supports your weight and slowly moves you. Or you can try lying on your stomach with goggles on and looking down. This will help you to feel more comfortable in the water.

Learn to use your legs

If you have managed all of the above activities, let’s get down to swimming itself. You can practice different exercises in the water in order to use your legs. Try practicing breaststroke. This stroke requires a ton of leg strength. Don’t be embarrassed if you feel like you look silly. You will be grateful when you are able to confidently and rhythmically use your legs.

Tread Water

Tread water vertically. To do this, move your legs the way you did with breast stroke. Spread your arms out to the side and make circular motions with them. Or, you can tuck your legs in and pretend you are riding a bike.

It is never too late to overcome your fear of the water. You must first learn how to properly breathe under water, make friends with the water, learn to use your legs and practice by treading water. Once you achieve these, you will feel confident to swim freely in any depth of water.

Why Every Child Should Learn to Swim

Why Every Child Should Learn to Swim

What are some of the benefits of swimming for children? Children should learn how to swim as early as possible because of the safety benefits. In fact, it’s not just a frivolous activity, it could later save the child’s life.

Essential to Safety

In the ages of children from one to 14, drowning comes as the second leading cause of unintentional injury-related deaths, based on information from the National Safe Kids Campaign. Because of these startling statistics, it should come as no surprise that children should learn how to swim from a young age. Water exists in every environment from the bathtub to the lake to the local river. Ensuring that a child feels comfortable around water and respects it is extraordinarily important.

Low Impact Sport

Because it gets performed in the water, swimming is low impact. The body has 90 percent buoyancy, according to one study from Bucknell University. When people swim in water up to their neck, they’re not touching the ground, and swimming could be said to be an ideal sport for those concerned with the well being of their body over the long term. Many elderly people have taken a liking to swimming because of how it’s much easier on the body. There’s a notable lack of injuries like broken bones and sprains.

Incredible Workout

Every child should learn how to swim because of how this sport involves using numerous muscle groups for a high-intensity and full cardio workout. All of the four strokes in swimming will involve working out the various muscle groups. Many times children and adults have taken on swimming as a sport for weight loss because of how it’s fun to work out. For someone who’s overweight, this might be a better place to start because of the low impact. Not to mention, this will still burn calories.

Introducing a child to swimming from an early age will also help him or her to live a healthier lifestyle. Once a child has learned how to swim, she can confidently hop into a pool with low risk and have fun while doing a high-intensity workout. Swimming has also been praised for helping with some types of chronic diseases and mental health because of how it eases the mind. It releases natural endorphins that feel good to the body.

Tips for Surviving an International Flight

Tips for Surviving an International Flight

What are some ways to survive  long flights? How can you survive and enjoy? The following are three of the most recommended tips when flying internationally.

Get Comfortable On Board

Take your headphones, book or whatever you need out of your backpack. Then put everything in the above compartment. Anything that is under the seat in front of you means less legroom and a more cramped living space for the next 12-20 hours. Don’t bring so much on that you compete for your own sleeping space.

Make sure you are dressed in layers, as planes often get cold and sometimes don’t offer a blanket. Noise cancelling headphones, pillow and ear plugs are great to get you as comfortable as possible. Make sure any devices are charged and any videos are downloaded prior to the trip.

Pass the Time

Use the time to get some work done, get some distraction free reading in or take advantage of the free entertainment provided by the airline. You rarely will have this much time uninterrupted, so decide ahead of time what you want to get out of it and do it! By mixing up your time with work related tasks, reading for enjoyment and doing puzzles on your iPad, the time will seem to go by faster.

Befriend the Flight Crew

Befriend the flight crew on your flight! Chat them up, give them a smile, and be polite. They have a hard job and a bit of niceness can go a long way. They may have an extra meal or a better seat waiting for you, but if you aren’t pleasant to them, you will not reap these benefits.

Consider a Sleep Aid

If you are planning to use sleep aids, whether that be natural methods such as melatonin, or prescription drugs such as Ambien, try them before you fly with them. As long as you are not traveling with children or someone who may need you, a sleep aid could be a wise investment.

International Flights are hard for everyone. But if you make yourself comfortable on the flight, entertain yourself and get some good rest in, the flight will not be so bad!

markheinrich-profileRetired Navy Admiral Mark Heinrich is a dynamic leader in the global supply chain industry who is devoted to a number of exciting hobbies. As a longtime member of the Navy, he is a dedicated athlete and still remains very focused on health and fitness after more than three decades in the service.

Mark has a long history as a swimmer, spanning about 35 years. He swam in high school and in college, and for all four years of his college career he placed in the top 25 backstroke swimmers in the country. He was also the captain of his swimming team in 1979. Since then he has competed as a master swimmer and has been a member of multiple fantastic teams around the country.

Admiral Mark Heinrich is a former member of nonprofit organization U.S. Masters Swimming (USMS) in the Gold Coast of Florida. He holds a pool relay record and has achieved All American Honors in long distance and pool swims. One of Mark’s favorite experiences is when he swam the Maui Channel.

Nowadays, although everyone in his age group tends to swim for fitness alone, Mark continues to have the competitive spirit that inspired him to join the navy and made him stand out from the start. He swims every morning with the Fort Lauderdale Swim Team, and what truly motivates Mark to swim is the sense of camaraderie. He enjoys working with teams, spending time with like-minded athletes, and learning improvement techniques from others.

“Drive and discipline are the most important part of becoming a master swimmer,” Mark explains. The sport requires the motivation to prioritize and, plain and simple, get started early in the morning. Mark enjoys seeing the sun rise every day as he swims laps.

In addition to swimming, Mark is passionate about numerous nonprofits which help people succeed and pursue their careers. He is a volunteer for Mission: Readiness, a national security nonprofit which encourages physical activity, reduces violent crime, and improves the quality of of education (and thus graduation rates) for young people. He is also a former member of the Committee for Purchase from People Who Are Blind or Severely Disabled, an agency which administers the AbilityOne employment program.

Admiral Mark Heinrich prides himself on being able to give back to the community which has already given him so much. The only way anyone can truly make a difference is by standing beside someone else, for it is only together that long lasting and meaningful change can be instituted in our perpetually changing world. Mark believes this change is rooted in education, for is education that will allow individuals to better their own lives, to depend on themselves instead of others, and to ultimately take charge of their own destiny. It was this understanding and the ensuing discipline that came as a result that has helped elevate Mark to where he is today.

Mark also uses his logistical background to support financial programs for current and former Navy members through the Navy Federal Credit Union. He is passionate about making lifetime financial services accessible to all Navy veterans.