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Workout Tips for Holiday Travelers (and Everyone Else)

APHE11-16Summer is really over now, which can be a relief for those of us attempting to keep an optimal physique. It’s tempting to simply relax into winter and forget about shorts and bathing suits.

The only problem? You’ll soon start feeling like garbage.

There’s only way to stay looking good and, more importantly, feeling good in the cold winter months, and that’s working out.

If you are traveling over Thanksgiving or the Christmas holidays, getting in a workout can seem like a huge pain. You’re outside your normal parameters and you’ve tons to do; the excuses line up so easily.

Hang with me — you’ll thank me for what I’m about to share. There is a super easy to way sneak in workouts, even when you are traveling and tired. In fact, getting your heart pumping is the perfect way to ward off exhaustion and family-induced stress.

Healthy Eating Tips for a Healthier Heart

APHE11-9Cardiovascular disease is the leading cause of death in America, according to the Centers for Disease Control and Prevention, and about 81 million people in the U.S. have some form of heart disease, a number that calculates to about 35 percent of the population. Chances are that you or someone you know has been diagnosed with this disease. The good news is that many of these deaths and risk factors are preventable. 

There are only a few factors, such as gender, age and family history, that cannot be controlled. Making healthy food choices, however, is not among them, and is key in managing or preventing heart disease and its associated risk factors.

5 Essential Stretches for Teachers

As a teacher, you probably get to move around more than someone who has a typical office job. That’s wonderful, because movement keeps the blood flowing and takes the pressure off your back. 

But it doesn’t mean your body doesn’t need a little TLC throughout the day to keep it in top shape.

Hopefully, you have a break or two throughout the day  —  a time when you can tune out of the world and tune in to your body. A few key, and relatively simple, stretches are all you need to feel revitalized and ready to take on the next part of your day.

Here are 5 essential stretches you should try to make a part of your daily workday routine:

Top 5 Muscle Groups To Work for Lifeguards

APHE10-27Lifeguarding is a serious occupation, and it requires people who are in tip-top shape. 

But how do lifeguards know what muscles to train, specifically, in order to best be prepared for an life-saving emergency?

Things may be calm most of the day. Then, in an instant, a lifeguard is called upon to sprint or dive into water that might be shockingly cold, and swim quickly to its deepest parts. And that's when the hardest, and most dangerous, part of lifeguarding begins: rescuing a drowning or distressed swimmer.

Lifeguards need the lung capacity, endurance and strength to gain control of people in panic, and safely guide or carry them out of the water and back to safety. Regular exercise of key muscle groups, done well, can help. 

The Importance of Drinking More Water, Fewer Sweetened Beverages

APHE11-20Water: The Best of All Possible Beverages

Water, covering 71 percent of the Earth, is vital to all forms of life.  Water also serves many functions in our bodies and without it we, too, would not exist. In fact, our bodies consist of about 70 percent water – and our brains, 90 percent. It is important to drink water regularly so that you are always functioning, physically and mentally, to your fullest potential!

Healthy Snacking Can Actually Be Good for You

APHE10-13Have you ever found yourself famished at the end of a workday because you were so busy you FORGOT to eat? The problem with going for extended periods of time without eating is that it can cause major setbacks in maintaining or reaching a healthy weight. 

It’s important for us to eat something at least every 4 to 6 hours to prevent our bodies from going into what's called “starvation mode.” This expression ably captures what happens when your body, responding to too long a period without food and unsure of when you’ll get your next meal, forces your metabolism to slow down so that you burn fewer calories at any given level of activity.

Breakfast is the Key to Success


APHE10-6Millions of Americans regularly skip breakfast, either due to lack of time or a desire to lose weight. But as your mother said, “breakfast is the most important meal of the day,” and there is much truth in that statement.  


Good nutrition in the morning plays a key role in boosting energy and in keeping adults — as well as children and adolescents — going throughout the day. The word breakfast simply means “breaking the fast.” And that's exactly what it is: Breakfast is the time to replenish the body after the long stretch of nighttime hours and get it ready for working hours ahead.

Tony Horton VS. Stone Cold Steve Austin: The Great Debate Between P90X and Crossfit

APHE9-29When you spend your days saving the lives of others, it’s important to be in great shape.  The problem with physical fitness, however, is that it can become dull or tedious which makes it easy to start blowing off.


So, you look for new and exciting ways to get your work out in, and—unless you’ve been living under a rock—you’ve come across both P90X and Crossfit. And, there it is.  The great debate.

Why Hydration is So Important to Your Health Today, Tomorrow

APHE9-15I don't know about you, but I feel like most of the stories that populate my Facebook newsfeed are meaningless and obviously targeted.

But every once in a while, Facebook gets it right and delivers me a story I can’t pass up.

Such was the case about a week ago. My friend posted a link to Drinking Three Litres of Water a Day Took TEN YEARS Off My Face. Really, it was the image that grabbed my attention. The picture showed before-and-after mugshots of a woman who had dramatically changed in appearance. The article suggested the change in appearance was due to a dramatic increase of daily water intake (from 1 liter to 3 liters, daily).


5 Foods to Choose to Prevent Energy Crashes

APHED branding imageI am no nutritionist or doctor. And by no means am I trying to suggest that I am. But I am a health-conscious individual that reads the news and tabloids about diet and nutrition on a regular basis and spent a stint inside the nation’s capital as a political reporting intern with The Wall Street Journal covering the “food safety and nutrition” beat.



What New Jersey’s New AED Law Means for School Teachers

APHE9-1Janet Zilinski, known as Janna to her family and friends, was a seemingly healthy 11-year-old, a school cheerleader for her brother’s football team. The siblings rode together for a practice at their Warren Township school early one evening in August 2006, but only Jimmy would return home later that night.

How Teachers Can Save a Choking Infant, Child or Adult

APHE8-25In two New York school cafeterias a few years ago, one 9-year-old boy choked on a meatball, and one 12-year-old girl choked on a breadstick.


One child died and the other survived. Why?


In the boy's case, untrained cafeteria personnel didn't know how to read the warning signs and so were slow to react. In the girl's case, a trained teacher's aide responded quickly, and dislodged the food caught in her throat using the Heimlich maneuver.

Why Swimmers Have Good Hearts



APHE8-18Why did you choose to become a lifeguard?


No doubt, there are several good reasons you can list off the top of your head: You like to help people; you love swimming and working outdoors; you enjoy spending time at the beach and poolside; your best friends are lifeguards.


But you probably would never think of saying: Because it’s one of the best things I can do, health-wise, for myself.


Four Things to do if a Student Has a Seizure in Your Classroom

APHE8-11You’re handing out a simple math quiz when, suddenly, one of your students stiffens and falls to the floor, then begins to have convulsions. Or, equally unnerving, the student inexplicably starts to twitch or move about, completely unresponsive to your call.

Why You’re Seeing More AED’s Pop Up in Public Places


APHE8-3AEDs, or automated external defibrillators, are popping up in public spaces everywhere, or so it seems. The portable lifesaving devices can be found today at public schools and swimming pools, fitness centers, workplaces and even dental offices.

But why are AEDs becoming so ubiquitous? And what, if any, rules govern their use?

These questions are important not only to lifeguards and others trained in using an AED, but to anyone who might stumble upon a situation where a person is in sudden cardiac arrest.

The Truth About Stopping Nosebleeds


APHE7-28A lifeguard’s primary responsibility, always, is to swimmers—keeping close watch that no one is in danger of drowning, and acting quickly if someone appears to be.

But swimmers at risk aren’t the only emergency likely to confront a lifeguard. Especially in pools and at waterparks where children of all ages are at close play, accidents and injuries are bound to happen.

So training in basic first aid is essential, and, until professional help arrives, lifeguards may be called upon to splint a broken bone, stanch bleeding from a deep cut, or even assist a person suffering a heart attack.

More likely than not, they’ll also come across someone with a bloody nose.

That’s because nosebleeds are common, especially in young children and after even minor trauma to the face, as can happen in a bad belly flop off a high diving board. The nose is rich in small blood vessels that, if burst, flow in a trickle to a gush of blood. However unnerving a nosebleed may be to witness, it is, in almost all most instances, easily treatable.

Tips to Combat Hypothermia

APHE7-21Every lifeguard knows that a first duty is to prevent people from drowning. But what to do with people swimming in water that's cold—too cold to be comfortable, even?

They're going to swim, regardless of the recent downpour or the wind that's whipping up. It's their week at the beach, or day at the pool, or chance to go surfboarding, and they're going to make the most of it.

And they will, even if it puts them at risk of hypothermia.

Hypothermia is a condition in which overexposure to cold wind or, especially, cold water causes the body's internal temperature (98.6 degrees Fahrenheit in a healthy, average person) to drop by several degrees. Essentially, that person is losing heat faster than the body can produce it. It can even threaten a swimmer diving in water that's warm on the surface but icy just several feet further down, in what is known as a thermocline.

Distressed vs. Drowning Swimmers


APHE7-14A group of teenagers is splashing about in the deep end of a community pool: Some are laughing, some are diving to pull another friend under, some are slapping the water to stay afloat.

How does a lifeguard determine whether they're all engaged in harmless play—or if one is actually a weak swimmer in distress?

That's the million-dollar question for every lifeguard, parent or guardian. But, as trained lifeguards know, there are patterns of behavior common to distressed and drowning swimmers. The challenge is recognizing these behaviors in a single swimmer at a pool, lake or beach crowded with people, and putting into immediate action a precise rescue plan.

In the time it takes out to read this blog—between 30 and 90 seconds, if you're a quick reader—that distressed swimmer will likely have started to drown.

The Best Practices in CPR for Lifeguards

APHE7-08Every lifeguard is trained in cardiopulmonary resuscitation, or CPR, and has the certification—and very possibly the re-certification—to prove it.

But even with the most up-to-date training, the moment of actually treating a person in sudden cardiac or respiratory arrest can be unnerving. Complicating the matter is the public nature of a lifeguard's work: A victim may be poolside or at the beach, surrounded by distraught family or friends, and crowds of onlookers. The lifeguard must not only remain calm, but be able to control the crowd and initiate emergency aid—and do so in less than a minute.

Quick action in starting CPR is essential, perhaps more so than in other lifesaving measures. For each minute that defibrillation is delayed, according to the American Red Cross, the person's chance of survival diminishes by about 10 percent.

In other words, every minute counts, and you can measure by just how much with painful precision.

Here, then, are the best practices in performing CPR:

Coping with Trauma: Q&A with an EMT

APHE5-19Interview with:


Captain, Fire Prevention Investigation Bureau

Greentown Fire Department Inc.

Greentown, Ohio


How long have you been an EMT?  30 years


I know it’s been many years since you’ve been in school. What coping skills or training were you given to deal with obvious traumatic situations?


Absolutely nothing, but 30 years ago we were seen as helpers of people, so the helping was the coping mechanism.


What coping skills have you developed on your own to deal with traumatic calls?

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Student Testimonials

Very low pressure situation; felt comfortable.
- RN, BLS for Healthcare Providers participant

Information presented very well.
- Heartsaver CPR/AED Participant

Adam made the class ‘fun’ instead of drawn out and boring. It was helpful hearing ‘true’ stories of when CPR was used. Being a paramedic made him much more credible.
- Nursing student, BLS for Healthcare Providers participant

Excellent instructor. Very, very knowledgeable! Will look forward to taking classes again
- Critical Care Paramedic/Operations Supervisor, PALS/PEPP Provider participant

I feel confident should a situation arise to perform CPR. Everything was very clear and easy to understand.
- Nursing Student, BLS for Healthcare Providers participant

Instructor was well versed in BLS. She took breaks throughout the video and used demonstration. Throughout the class, she enforces skills and keeps the class alive.
- C.N.A., BLS for Healthcare Providers participant

Great job, efficient!
- RN, BLS for Healthcare Providers participant

This course was very helpful and informative. The instructor was personable and good at answering questions. Great job! Thank you!
- Nursing Student, BLS for Healthcare Providers participant

Great Class—fast with little down time. Would definitely take again here.
- RN, BLS for Healthcare Providers participant

Great lessons and new information—no changes.
- C.N.A., BLS for Healthcare Providers participant

Instructor was very good. Kept the flow of the course well. Had stories that kept the class interesting.
- Medical Assistant, BLS for Healthcare Providers Participant