Introducing Annesali Communications

The time has come. I'm ready to officially announce what Karianne is up to these days. I've said some things about what I'm doing before, but I'd like to officially introduce—drum roll, please—Annesali Communications.

Feel free to check out the business website at annesali.com. I've already put some basic information over there, but more updates and regular articles will also be coming. 

What does this business do?

Annesali Communications operates as a small business consulting company to help offer top-of-the-line communications products to those who don't have communications professionals on staff. Our main focus is publication design (brochures, newsletters, flyers, postcards, e-books, infographics, etc.), but Annesali's services expand to writing, editing, social media (consulting and managing) and other various trainings.

Can I help you get started?

YES! In the past, I've had to TURN DOWN referrals and projects. The decision I made to pursue this opportunity (while managing to have some resemblance of a personal life) requires that I tell everyone I know to keep me in mind if conversations ever turn to needs for designers, writers, or editors. I am dedicated to meeting whatever demands come Annesali's way and am someone companies can rely on for quick turnaround and quality results. I also have talented colleagues in line to turn to as the need demands. 

For now, please like my new Annesali Communication's Facebook page. Your support will help spread the word of the business and keep you in the loop for updates. (And you know you want to stay in the loop!) 

What is your background/experience?

The past ten years have offered me a multitude of opportunities that allow me to be fully confident with the skills and expertise I bring to this business. I spent the last three years working as the communications director for the local Realtor association. In this position, I created the company's marketing and communications plans, which were executed through a variety of print, digital, and web mediums. I oversaw all design projects, all company writing and editing, and all social media and website activity. I also previously worked as an editor and designer of a publishing company specializing in educational materials for classrooms; as a news writer for the international publications of the LDS Church; and as an editor, writer, publication designer, and social media marketer for a variety of clients. Connect with me on LinkedIn. 

How did you pick the name?

I have 4 sisters, all of whom also have a name that ends with "anne." We have often talked over the years about starting various businesses together. My sisters are all awesome and each have many talents and skills. A few years ago, one sister and I came up with the name "Annesali" by taking the last part of each of our names "anne" and the first part of our last name (or maiden name) "sali." I'm honored to be able to use the name as I get started with expanding my communications business. 

KarianneSalisbury

I am really happy to finally move forward. Things are going great so far, and I'm excited to see what the future holds. Since several people have already inquired about the process leading up to this decision, I'll be sure to share that info on this blog in the future. Thank you to everyone for your support! 

My Last Zumba Class in Lindon

Yesterday was my last day teaching at the Lindon Community Center.

Gathering my fans I've stored at the Lindon Center.

Since I no longer live or work very close to that location, I had decided that I would let my classes there go as I transitioned to teaching more at the Provo Recreation Center, which happens to be less than 2 minutes from my home. I had already cut down to one class a week at Lindon and said goodbye to my Thursday class there a few months ago. We brought on another instructor for that class, and I hoped I could "pass on" the program to her and still offer a couple classes for those students to attend. She lives close to the location and knows lots of people around there, so it seemed like a great fit.

My trunk is a Zumba storage space.

A few weeks ago, I told Lindon I had to move on but that I'd stay around until they worked out something else. Why? I didn't want to pull the rug out from under the regular students.

Well, things weren't working and the people at Lindon didn't feel that they had a reliable situation with everything else. So with me leaving, they are canceling the Zumba program there.

I'm sad to see this program go completely. Lindon Community Center is the first place that hired me to teach classes. The program has had its ups and downs, but it's been super fun there. I've worked with two coordinators at the facility and received some kind words as we coordinated closing the program.

Thanks so much for teaching here. I know that we don’t have a packed house by all means, but I have really appreciated your consistency. You’ve never hung me out to dry! You are by far the most loyal, professional, and personable fitness instructor I’ve been able to work with since I started here. Thanks again for all of your efforts!

I really appreciate her words. And dangit, I am loyal, professional, and personable—and proud of it.

Motivation Monday: Be Bold & Make the First Incisive Stroke

Wow, I love this quote:

"Don't stare at the blank page for too long. Be bold and make the first incisive stroke. The rest will come naturally." - James Kingman

I selected this quote for Motivation Monday this week because, yes, it speaks to me. It speaks to me as a designer. It speaks to me as a writer. It speaks to me as a planning perfectionist. It speaks to me as an entrepreneur. It speaks to me as a person with goals. 

Every person operates differently, with their own personality and approach to life. These differences are what make life and our interactions with each other interesting. 

My typical operating style involves A LOT of planning. I think about things for a long time. I talk about things I'm considering and thinking about and discuss as many possibilities as possible. I try to keep an even head and don't rush into things very often, if ever. 

Sometimes I do this for too long. Sometimes I use my process as a crutch to keep from having to make a decision.

Sometimes I let my drive for perfection keep me from moving forward for fear that I'll make a mistake. 

Sometimes I just need to DO SOMETHING to get the process moving. 

The first stroke...the first step...the first decision...doesn't always have to seem so daunting. It's just the FIRST thing. Without that first stroke, there will never be a second, third, or 30th stroke. Without that first stroke, we can never get where we want to be. We can never accomplish our goals. 

So do it. Be bold. And let the rest come naturally. 

Let's Make Popsicles

This summer I've found that I LOVE having little popsicle or other cold treats around for a quick snack. Last night I decided to finally pop open the little popsicle mold I bought at IKEA like a year ago and make a frozen treat.

My popsicle consisted of water and a Crystal Light packet. :) Yes, it was 11 p.m. and I was working with what I had.

Today my little brother came over and we both tried them out.

Um, they weren't that good. The first several licks seemed to be a bit sour and then the rest of the "popsicle" tasted like...ice. :) My initial instinct would be to cut the water, up the flavor.

I think I'll try some other concoctions too. I want something simple and easy, with limited ingredients. Here are some ideas that sound good to me.

Blueberry Creamies

I have a ton of blueberries in my freezer and am I huge fan of Greek yogurt. 

Watermelon Pops

Yes, this is just frozen watermelon. Easy :) 

Strawberry Popsicle

Strawberries, yogurt, and sweetener.

Banana Pops

Banana, pudding, and milk

And my creative, popsicle-related juices are officially flowing. I will definitely be experimenting with my own concoctions. 

Happy National Dance Day

Today, July 27, is National Dance Day! The day is put on by the Dizzy Feet Foundation, which is run by the people behind a little reality TV show called So You Think You Can Dance.

This year the dance fitness team at the Provo Recreation Center organized an event to showcase all of the different programs we offer and the different instructor styles. We started and ended by learning and then doing the official National Dance Day line dance for this year.

Check out the video and and learn the dance yourself.

Oh and I was also interviewed about the Zumba program for a little promotional video Provo is doing. I am not good on camera, I can tell you that now.

What language do the Despicable Me minions speak?

Who loves the Despicable Me minions? For most people I know the highlight of Despicable Me 2 was the increased presence of the minions throughout the movie.

I loved Despicable Me when I first saw it and definitely enjoyed the second movie. And we all know I love language, so I'd be just the kind of person to find interest in this post by Grammar Girl: "Do the Minions Speak a Real Language?"

I actually don't think I would have thought about this on my own. But turns out, it's quite common to form an actual language for movies (Avatar, Star Trek, Land of the Lost).

Apparently the firm's directors call the "language" Minionese and while most of what the minions say is gibberish, the directors did include real words from a variety of languages to give it a real-sounding edge.

Have you heard these English words in the movies? OK, potato, idiot, or what? Grammar Girl also shares that "ba-boy" means "toy," "bi-do" means "I'm sorry," and "la boda" means "marriage."

Perhaps the best part of Grammar Girl's article is the link to this translation of the Minion's dialogue in the closing credits. Here are some highlights:

"Plunger power!" 

"I'm gonna reach the back row with this baby." 

"I can hear Twilight in the next theater. Team Jacob rules!"  

"I am Gru. I have male pattern baldness."

I Hate Conforming

I've been thinking about this topic a lot. I still don't have a grasp on exactly how to describe this trait of mine nor do I have the words to describe it exactly.

Help me with this, will ya?

I hate conforming. I hate doing something that other people are doing. I hate the group mentality that comes along with trends. I hate the idea of doing something just because others expect you to or because others are doing it.

I rebel against these kinds of situations. (These are usually small and often internal rebellions.)

I don't like being thrown into a group. I like doing my own thing. I like having my own very specific reason and motivations for doing whatever I do.

Let me provide some situational instances to help you (possibly) understand me.

Choosing a College

Throughout high school I really only seriously considered two schools: Brigham Young University and the University of Utah. My family lived in Utah at the time, and these were two schools I knew well and that had good dance and communications programs. (Because even my 15-year-old self knew I wanted to dance and...communicate.) Since I had two older sisters who went to BYU, my preference was that school.

Then my family moved across the country.

Hello Northern Virginia and a whole new group of young folk deciding where to attend college. I assumed that most would want to attend school on the East Coast. I DIDN'T realize how much of a draw my LDS (also known as Mormon) friends would have to MY No. 1 pick for school (which, for those of you who don't know, is a private university owned by the LDS Church.) But every one of my LDS friends also wanted to attend BYU. And come acceptance time, every conversation among us consisted of "I got into BYU!" "I got into BYU!" "My other friend got in too!" "Hey, everyone got into BYU" ... I hated this. I told very few people when I was accepted. I told even fewer that I decided to attend. I avoided the people who would ask "Hey, are you going to BYU, then?"

Because I didn't want to admit it. I didn't want to be another tally mark on the list of Mormon seniors from Northern Virginia who, guess what, attended BYU.

Just so you know, I love BYU and loved that I earned my degree there. And I even loved having many of my VA friends there too.  

Teaching Zumba and Zumba Culture
Part 1: I've loved Zumba since classes first appeared here in Utah County. I attended class long before the hype built up to what it is now. We had small, intimate classes with the best instructors, and I had fun telling people about this great, new, dance fitness class I loved. Then, it started picking up. Everyone who I attended classes with started getting certified to teach the class. At the time, I didn't seriously think about doing that too, but another year down the line with some changes in my career and people telling me that I should teach, I started considering it.

But I held back. Why? Because EVERYOONNNNEE (in my area at least) teaches Zumba. I didn't want to jump on that train and be grouped in with the trend. Eventually I had enough personal motivation to do the certification, and I haven't looked back.

Part 2: There's a trend in Zumba to splatter yourself with as many colors and mentions of Zumba as you can. Sure, I have my fair share of Zumba clothing...I've dipped my toe in this trend, I admit. But I'm over it. I'm over the questions of "Oh, did you see the new Zumba collection?" and "I just spent my whole paycheck on Zumba clothes" and "OMG, there's a new shirt I don't have." Yes, I like having some Zumba clothes. But there are lots of other brands I like better for most of my workouts.

There's also a mentality to worship our "Zumba celebrities" and attend every class, master class, training session as possible. With these celebrity instructors or trainers come to town, the Zumba community goes crazy. Part of this I support. (Continuing education, new ideas for your classes, and learning from mentors, etc.) But the other part seems to be motivated by the group mentality and the expectation that I too should be crazy about every aspect of this world. What? I'm not going (or want to) go to the big Zumba party? What? I don't own any of Zumba's shoes? What? I didn't sign up for the new training the instant it was available? WHAAAT?

I'm not doing a great job at explaining this. I'm not doing a great job at understanding this. These are just two examples of how this mentality affects part of my decision making in life. It's weird. That's all.

A Small Gesture That Made My Holiday

Today in Utah—July 24—is a state holiday, Pioneer Day to be exact. It's a celebration of the pioneers settling in the Salt Lake Valley back in 1847. Essentially the whole month of July is themed around parades, fireworks, BBQs, and summer festivals. So if you missed something on July 4, you can make sure to catch it 20 days later.

I don't celebrate this holiday in any particular way. Maybe because I've only enjoyed the holiday a few years I've lived in Utah during the summer...and don't really have any family traditions or nostalgia associated with it.

The best thing about the holiday this year for me actually happened YESTERDAY. In my Zumba class. With some of my favorite students.

You see, due to this holiday, a lot of businesses are closed or have limited hours. Which means the Central Utah Clinic, where I teach a class on Wednesday evenings, is closed, and as a result my class is cancelled.

Usually this sort of thing doesn't phase me at all. It's common, and all of there other locations I teach also cancelled classes today.

But my CUC students would not have it! I have 3 absolute regulars in that small class. They are the first ones there and the last ones to leave. They are there every week and are the ones telling all of their coworkers to join us at this free class offered in their workplace. They asked if I could come another night but my schedule doesn't allow it.

So they all decided to come to my class last night at the Provo Rec. They tell me every week how much they love the class and how much it has helped them. They didn't want to get out of their routine so they decided to stalk my other classes (haha their words). It was so fun to have them come to a different class in a different facility, just because they like it so much. And yea, it made my (holi)day.

3 Things I Love About Life Without a Full-Time Job

I've been thinking all day about what to post. Quite a few ideas have come and gone, and you'll likely see some of those ideas developed in future posts. I want to officially post about what I'm doing in life right now...I've said a little about it and alluded to a lot in my many recent posts, but made no official announcement. So that is my goal to do this week. 

For now, I just need to say that I've had a great day. Tuesdays and Thursdays are my long days since I teach 3 classes on Tuesdays and 4 classes on Thursdays. Sometimes that can seem daunting and draining. Today that was definitely not the case. I'm kinda loving most of life and feel very empowered and motivated. Here are three things I'm loving right now. 

Flexible schedule: Wow, can I say how nice it is not to be glued to a desk from 8 to 5 every day? Not that this is unexpected, but I'm pretty amazed about how rewarding it is to have that kind of flexibility. I'm not doing great at some elements of my schedule (I want to be up by 6 am, possibly at the gym...But I've only come close once), but overall I love how I've been able to spend my time...working on projects, hanging out at the library or other adopted work space, spending an hour at my home for lunch...or hanging around longer for laundry and dishes during the day. It's great. That's all I need to say.

Filling my time with passionate work: I love teaching my Zumba classes and I LOVE that teaching them doesn't wear me out anymore. Sure, I may be teaching more classes now, but I'm not piling them onto a full-time job. My classes always energized me, but my day job always drained me. So after a day at work and teaching maybe 2 class in one day, I would crash at the end of the day. I loved my job, but I needed to fill my time with activities that really energized me. Now I can teach 4 classes in a day and love every minute of it. PLUS, I have the flexibility to use my down time more effectively. (For example, I tote along my laptop to my classes and afterwards I can shower off and set right to work wherever I am.)

Exploring new opportunities: I'm a fan of routine, sure, but there's something about being OUT of a routine that inspires and motivates me. I've already been looking into different opportunities that I would not even be able to consider if I were working fulltime. This experience is a reminder to me to always be exploring new things and going after what I really want to do. I've spent 3 years at each of my last two jobs and could have made a leap a little sooner in each situation. (Again, I want to emphasize that I really do love and appreciate the opportunities I've had. Truly. This last decision was a very difficult one.) 

Today, I'm ended my day working on a contract project. I finished my last class around 7 p.m., showered, made a protein shake, and headed out wearing comfy leggings, my favorite sweater, and sandals. And it was a cool, cloudy (almost rainy) evening—the kind of evening I love.  Now I'll pull out my pink lady apple and laughing cow cheese (they are amazing together) and continue loving my life. 

Motivation Monday: Find Something You are Passionate About And Keep Tremendously Interested In It

I mentioned yesterday that I started browsing the site QuotesonDesign.com. When this one by Julia Childs came up, I instantly loved it. 

"Find something you are passionate about and keep tremendously interested in it."

There are several reasons why I love this saying.

1. I believe that your passion is what you find yourself doing in your free time, what you enjoy talking and learning about, and what excites and motivates you. To protect your claim of passion for any subject or field, you must immerse yourself in it and recognize that the realms of learning are endless. When you are passionate, you are always remain a student (Even while you may take on a teaching role). There is always something more to learn and a different perspective to hear.

2. Great leaders are in every field, and they don't have to be from YOUR field for you to learn from them. Julia Child was a chef, author, and television personality, but I still learn from her as a writer, editor, and designer.

3. Over the years, there have been some things I've really loved doing and considered pursuing more of. Some of those interests have faded. Some have stayed. Those that stay are always worth pursuing.

Today, I'm meeting with someone about an opportunity that represents one of my interests that has stayed. And one I believe will continue to stay for years to come. I don't know how today will go, but I am excited to see what happens. This is one of those smalls things that I could see leading to other things in the future.

Inspiration Comes From Everywhere

Lately, I've been feeling really inspired about life and about what I love to do. I was searching for some good quotes about design from my Motivation Monday project this week, and I stumbled onto the site QuotesonDesign.com.

I started copying those I liked onto an Evernote note...soon I realized I was copying almost every quote. I love things that speak to me. I love that there are people who have been through what I've been through and who have already explored the paths I want to soon know and love even more.

I'm lucky to be very passionate about what I do professionally. I love putting words onto paper and helping ideas materialize into stories, concepts, lessons. I love seeing simple boxes, words and pictures come together to create a magazine, newsletter, or brochure. I love the creative process. I hope every person can experience that sort of love and satisfaction in their career at some point.

Today, I'll share just a little portion of a speech from one of my favorite leaders of my church, Dieter F. Uchtdorf. This "talk" as we call them, is called "Happiness, Your Heritage." I've shared only a small portion of what I love, so please check out the rest yourself.

The desire to create is one of the deepest yearnings of the human soul. No matter our talents, education, backgrounds, or abilities, we each have an inherent wish to create something that did not exist before. 

Creation brings deep satisfaction and fulfillment. We develop ourselves and others when we take unorganized matter into our hands and mold it into something of beauty.  

Our birthright—and the purpose of our great voyage on this earth—is to seek and experience eternal happiness.  

The more you trust and rely upon the Spirit, the greater your capacity to create. That is your opportunity in this life and your destiny in the life to come. 

Feel the Moment; Enjoy the Walk

I've had two excellent mornings this week. Mornings where I'm not rushed but am leisurely productively, enjoying the world around me, and just feeling the moment (cue "Feel the Moment" playing in my head).

I have just a few minutes to spare before the yoga class I'm attending at 10 a.m. begins. I no longer teach on Saturday mornings (added classes during the week and the Provo Rec's schedule needed more of a variety of classes instead of three Zumba classes back to back), so I was planning to attend a sculpt class at 8 a.m. as well.

HOWEVER, my sleeping schedule has been a bit off so after falling asleep after 2:30 a.m. and waking again at 6 a.m., I tried to get a little more sleep and ended up not getting out of bed until just before 8 a.m. I didn't want to rush over there and interrupt the class getting my weights and everything set up. That sort of thing stresses me out.

So I took my time. Got out of bed. Brushed my teeth...and my hair. (Be impressed on the hair :P) I thought about doing weights at home but decided a walk would be better. Better yet, why don't I make a breakfast smoothie and drink it as I walk to the Rec Center? (I'm a two minute drive away, so it's really close.)

That's exactly what I did, and I loved every minute of it. I toted along my laptop so I could type this and get a little work done before or after class.

The sun was shining, but the air was not hot.

The world was up and moving, but the crowds had not yet emerged.

I was awake and alert, but my to-do list for the day had not yet taken over my thoughts.

I simply walked and enjoyed sipping my smoothie along the way.

The experience was absolutely splendid.

Earlier this week, I did a similar thing after I woke at 6:30 and just had to be outside. Cue morning smoothie and a walk around the neighborhood. One evening this week, some friends stopped by and I enjoyed a late evening stroll with them.

I've had an excellent week and have moved forward on several things. Next week holds the opportunities for several other things to move forward. I'm very excited.

So enjoy your Saturday. Take a walk. Embrace life. And just feel the moment.

Crossfade Your Music in ITunes

You've heard the phrase: "There's an app for that." Yes, yes, there usually is. But sometimes you don't even need a special app; the feature just might already be available in a program you use and are familiar with.

Today I'm sharing the VERY simple steps to add a crossfade to your iTunes playlist. 

"Crossfade" definition: fading one song out while fading another song in. This eliminates any gaps between music. 

In the group fitness world, using a crossfade on your playlists helps keep the energy up and create a seamless class. And a lot of people don't know that they can add a crossfade to any playlist just in iTunes. Keep in mind that this option creates the same crossfade for every transition. You might need to try another program or research apps (I'll try to share more later) that offer more options. But for basic needs, iTunes does the job.

Here's what you do. 

Step 1: Open iTunes

Step 2: Click "iTunes" in your menu bar and select "Preferences"

Step 3: Select "Playback" in the popup box

Step 4: Click the "Crossfade" box

Step 5: Place the cursor where you'd like it on the glider. For a more gradual crossfade, move the cursor towards the 12 second range. 

Step 6: Choose a playlist to test the crossfade. Jump to the end of the song, so you can see how the crossfade sounds. Go back to Step 5 and adjust as necessary. 

That's it! Pretty simple, right? This is great for parties or background music too! In the choreographed group fitness world, you'll want to make sure the crossfade doesn't affect music cues at the beginning and end of songs. 

Did you also know you can change when a song begins and ends? I'll share that next week! 

Let's Talk About Exercise Capris

Yesterday I had to do laundry. And by "had to," I mean that almost all of my exercise clothes were dirty, and I would not have anything to wear to my next class. Seriously, if I didn't work out, I would never do laundry. Well maybe I would, but right now I usually have only 2 or 3 "regular clothes" items in my weekly load.

I have a little bit of a process when I fold laundry. I realized yesterday that I first go through the clean clothes and separate them into sections. For example, I make a pile for all the items that need to hang on hangers, a pile for exercise tops, a pile for exercise pants, a pile for socks, a pile for sports bras, a pile for "regular" pants, etc. 

Well, I realized my pile for exercise capris in usually quite large. 10 pairs yesterday! 

I love a good exercise capri and DEFINITELY have favorites. What do I look for? Thick but breathable material (that is not see through when you do, say, a squat), comfortable compression, quick-drying, wide and high waistband, fitted on the leg (no flare please!), doesn't slide down. I usually opt for a solid black option because it's most flattering, goes with everything, and isn't too noticeable if I wear a lot (after washing, of course). 

I know I'm not the only one who has purchased a new pair of pants for my workouts only to find out they do. not. work. So here are my top 2 recommendations. 

No. 1: Old Navy Compression

Right now, my Old Navy Active Compression capris are by far my favorite. I seriously love them and SERIOUSLY LOVE that they were just $15. I just looked online, and these exact pants aren't in the Old Navy store anymore (NO!!!), but the closest option is the compression capri with mesh. I just might have to try those. These compression capris might be the same too...but in different fabric/colors. 

What I like: The thick waistband and that it hits me right under my belly button (I like these things high ya'll) The compression is the perfect amount. I also love the seams (see pic). The seam isn't on the side (there's kinda a side panel up the leg), but this seam is about a third of the way in on my leg. This is a super flattering cut that I love. The seams are also all smooth and flat and make for a comfy pair of pants.

Overall these are great pants at a great price. And they are super easy to find at your local Old Navy. (Although I'm slightly concerned that this exact pair is no longer online.) 

No. 2: The Girls Basic Capri

Before I discovered my Old Navy capris (only 1-2 months ago), I had not found a pair of workout pants I liked nearly as much as my favorite The Girls brand. Here's the story with these. I found a pair of black capris at a discount store for around $15 and FELL IN LOVE. The only problem was that I could not find the same pants anywhere. I searched for months. Nothing. I eventually found the company online. (This was before I knew the company's official name and such.) I ordered a pair of the Tummy Control Capri Pant online (around $30 plus shipping) before I eventually found the local spot to find the brand—T.J. Maxx. They don't always have exactly what I like, but I've gotten used to browsing through the workout pants if I stop by. 

I can not tell you how many pairs of these I've worn out over the years. I've probably had 5-6 of them. When they get worn a lot, little holes eventually appear by the seams. 

The Girls are know for the thick blue waistband known as its Blu-Tec Control System. I like this because I know they are secure on my waist, and I don't worry about them sliding down mid workout. The material is more of a cotton spandex, so I usually opt to wear these for my less sweaty workouts. I also have the full length slim pant which I wear as leggings in the winter a lot with boots and tunic type of tops. These have a thick material and work great for that. The major con with this brand is that they are hard to find other than online.

The Others

I also regularly wear my Zumba capris, but they are hard to recommend because the sizing and material changes so often. Plus I'm kinda over with having "ZUMBA" plastered over all my workout clothes.

My Fila Running capris are fun (can you see the slight Zebra print detail) and have some great pockets. But the material isn't as fitted as I like, and I think I probably should have sized down to a S. (I purchased these online from Kohls and probably wouldn't have got them from the store...but they are fun and do the job.)

The pink waistband pair is moisture wicking, but I've worn them so much that the brand work off (thank you no tags) and they are a bit see through. But I do love the small back pocket.

And finally the Xersion capris from J.C. Penney. I got these for like $10 bucks but have only worn them a couple times for workouts. I'm not a fan of piping all over my legs plus the fit me a little lower on my waist than I like. That said, I LOVE the Xersion workout tops (like these). I love the workout tanks. I have like 4 tops that I got for less than $5...I order them large and then fit them as I like. (I don't like tight workout tops.)  I'm wearing one with the Old Navy capris above. 

  

What to Expect At Your AFAA Certification—Part 2

Make sure to read What to Expect At Your AFAA Certification—Part 1. 

OK, so where were we? That's right. We took a 40 minute lunch break in the middle of the day. Some people headed out to find a local place to get lunch, but I planned ahead and had packed a sandwich, apple, carrots, and a herbal tea mix to replenish. I'm glad I did because I was able to just eat and review the material we covered in the morning session. Plus, I was glad to have a little downtime to soak everything in. I discussed some concepts with others who stayed around and reviewed the material in my study guide.

The next topic we went over were strength and flexibility exercises for each of the 10 major muscle groups.

Group 1: Pectorals
Group 2: Trapezius, rhomboids, latissimus dorsi
Group 3: Deltoids
Group 4: Biceps, triceps
Group 5: Hip abductors, hip adductors
Group 6: Gluteus maximus
Group 7: Quadriceps and tibialis anterior (front of the leg)
Group 8: Hamstrings, gastrocnemius, and soleus (back of the leg)
Group 9: Rectus abdominis and obliques
Group 10: Erector spinae

For each section we'd start standing and brainstorm and demonstrate a variety of exercises for the muscle groups. Once we covered everything standing, we'd move to kneeling or laying down positions and further explore different exercises. The instructors would advise us on exactly what form would be best (and how that would change for different people) and offer suggestions of different ways to do them. After reviewing the strength exercises, we moved to flexibility stretches and would go through the same process for that. For our test, we'd have to demonstrate at least 2 strength exercises and 1 stretch. All with proper and safe form.

After going over all of these materials, we did a short practice test. The group does this together as well. So the instructor would call out a muscle group, and we each show whatever strength exercises we want and/or are comfortable with. The training instructor advised us to show as many examples as we could, but I was inclined to pick just a couple so I don't open up the opportunity to be knocked down on form of half a dozen different positions. After a couple minutes the instructor would tell us to move to the flexibility stretch. We'd basically just hold it there for a minute or so while they scanned the room and checked each of us.

Next we moved on to the preparation for our individual presentations. For this section, we have the option to demonstrate either a cardio, flexibility, or strength exercise. The instructor had us all turn to a mirror or wall and, speaking to ourselves all at the same time, practice going over what we want to show, what we will do for level 1, level 2, and level 3, and get an idea for the timing. Our demo had to be at least 1 minute and no longer than 2 minutes. After doing this twice, we paired off and practiced leading our partner through our demonstration. We'd give each other feedback and notes on what cues would be beneficial and such.

We were nearing the end of the day and pulled out our study guides once more. We reviewed what ended up being pretty much exactly what we needed to know for the written test. I had done a fair share of preparation beforehand so this part was mostly review, but I think everything that ended up on the test was covered at some point during the day or during this final review. I don't KNOW if I would have retained this all if I hadn't known my stuff beforehand. But this review was a good way to narrow down the information. For example, our study guide had us learn all of the muscles in the quadriceps group, but the instructor had told us we'd only need to know the rectus femoris for the test. In the review she said, ok so what's the muscle you need to know in your quad? Good. And then on the test, it wasn't a straight which muscle is this, but tied in the application and work of the muscle and if you'd paid attention you would know that the answer was the rectus femoris.

Now it was testing time! We took a short 5 minute break and when we came back to the room found a number with our name on it on the floor. This would be our spot for the test and we put the number on for the test. I was number 12 and was on the back row in the middle. I was pleased and comfortable with this position.

We started right away doing exactly what we did in the practice rounds. First up was the warm up/cardio/cool down demonstration. This section is 8 minutes. The instructors put on generic music, and we were instructed to begin our warmup. After a few minutes we were instructed to move to the cardio portion. And after a few more minutes we were instructed to move to the cool down.

We went straight into the strength and flexibility demonstration and pulled our mats and bands (if we wanted to use them) to the floor. Our test went exactly in order of the muscle groups listed above. The instructors would say: "Please show us exercises for the quadriceps or tibialis anterior." Then we have a few minutes to show whatever we wanted (but had to show at least two). Then they'd verbally instruct us to show a flexibility move.

Because we are all doing this at the same time, you can see other people and if you get completely flustered, you can probably pick up an idea or two from the people around you. HOWEVER, I found myself to be a bit nervous, so it would have been hard to just do some exercise I hadn't mentally prepared to do earlier. There's so much going on in your head, I didn't want to risk just starting doing some move and realizing I didn't know the proper form or, worse, that I was actually not working the proper muscle group at all. (Say you started copying someone doing it wrong without realizing.) Plus you want to make sure your spine is in proper alignment (you'd get marked down for having your head up or turned to look around or at the instructors because that throws off your form).

The flexibility demo was the strangest because in the strength sections we are all moving and doing different things, and for this everyone just shows one move and holds it there, frozen, for a minute.

We made it through all 10 muscle groups and then moved to the individual demonstrations. Someone volunteered to go first (I think number 8) and then we proceeded numerically from there, making me the 4th or 5th person to go. I changed my mind several times but in the end opted to show a cardio move via the merengue march. I started everyone at a very basic left/right march. My instruction into level 2 cued them to loosen their knees and hips to allow a little stylized movement and to engage the core. Then I added the arm movements with straight arms (extended levers). Once we had that, I upped the intensity and added a little stomp.

The majority of our group (probably 10) demonstrated a squat, and pretty much every demo was the same three levels. Basic squat, lifting one leg, and then adding a knee lift. That sequence would by no means be the only option, but our group just didn't offer much variety. Of the Zumba instructors, one person did a salsa demonstration and one person showed the machete move from cumbia. The yoga instructor showed the tree pose, one person did a bridge (with adding lifted arms and then a lifted leg), and I think someone did a push up.

This portion is timed so you have to fill 1 minute but can't go over 2 minutes. So if we had shown our 3 levels and passed the 1 minute, the instructor would just call out "Thank you" that we were done. There were a couple people who were cut off at the 2 minutes (but just barely fitting in 3 levels) and a couple who had to drag out to meet the 1 minute mark.

Once everyone was done, we all found spots throughout the room and were handed our bubble sheets and test booklet. Then we dived in.

I found the test to be pretty straightforward, and I feel really confident about my results. (We only have to get 80% to pass, meaning I can miss 20 questions.) If you have studied the study guide and paid attention throughout the day, I don't think you'll have a problem with it. When the first girl finished (a smart exercise science major who had just taken a ton of academic classes way harder than this material), the instructors were like "Wow, you're already done?" This was probably about 15-20 minutes into it. I was finishing up as well, but had marked about 10 questions to go back to. I looked around quizzically and realized I would be one of the first ones done. But I went back to those 10 questions and reviewed everything that I needed to. (I realized that I could miss ALL 10 of those questions plus 10 others and would still be fine.) I also then filled out the option survey bubble sheet and then filled out all the information to update my address to receive me results.

At this point, I was the 3rd person to finish at about 30 minutes into the test. I left the room to wait for my ride. After about 10-15 minutes more she came out as probably the 7-8th person done.

That's it! We drove home exhausted, and I made sure to rehydrate and refuel my body after the long day. I have a few weeks to wait until I find out if I passed. (I'm hoping I do!) I'm going to wait until then to give my overall tips to people wanting to earn this certification.

I would do it now, but if I didn't pass, those tips aren't that reliable, are they?

My AFAA posts:

My Final Tips for the AFAA Certification (To come when I hear if I passed)
What to Expect at Your AFAA Certification—Part 1
What to Expect at Your AFAA Certification—Part 2
Info I've Gathered About the AFAA Certification
Study Tools for AFAA (Flashcards, Quizzes, and More)

What to Expect At Your AFAA Certification—Part 1

I'm writing this post because as I prepared for this certification, I turned to similar posts to help me know what to expect and what things I'd need to know. 

The certification began at 9 am at a location about 40 minutes from my house. I carpooled there with an instructor who teaches with me at the Provo Recreation Center. We expected traffic since some freeway closures were going on, but we made great time and had time to spare. 

We waited a little bit before we checked in. Before you receive your official certification, you have to have a current CPR training. When you check in, they ask for your CPR card. I am waiting for a training at my facility, so I haven't done the CPR training yet. I was not alone (Several people did not know they needed this.) However, AFAA allows you to mail in a copy of your card once that training is complete. Assuming you pass the certification, you'd be good to go.

And yes, it takes AFAA 4-6 weeks to let you know if you pass. 

We had about 18 people attending. I'd say 10 of us were Zumba instructors. One was a spin instructor, one was yoga, one was step, a couple were kickboxing, and at least one hadn't ever taught a class.

We actually had two instructors there to help us certify for the day. One was finishing up her training to become an AFAA certification instructor, and the other has been with AFAA for 30 years and oversees all the training and hiring of the AFAA certification instructors. She knows her stuff. Having the two instructors created an interesting dynamic because there were some things the learning instructor didn't know exactly or thoroughly do, and the supervising instructor would step in, re-do things, and really delve into various topics. Part of me wish she had done the entire training, but I also thing the new instructor may have done better if she didn't have someone watching over her shoulder the whole time. But overall, I think they covered the material well through out the day.

The first part of the day was one of the only times we sat down with our study guides. They walked us through the expectations for the day, what we've be covering, and the overall plan. We would be graded on 2 group demonstrations, 1 individual demonstration, and finish the day with a 100-question written exam. The group demonstrations would be on 1) our ability to effectively lead a warm up, cardio, and cool down portions of class and 2) our knowledge our exercises (and stretch) to work each muscle group. For the individual demonstration, we would each show either a strength, cardio, or flexibility move at levels 1, 2, 3. We'd be graded on our presentation skills and our ability to smoothly and effectively show each fitness level. 

After this overview, we put away our stuff and all stood in a circle. At this point we went over parts of the body, including the joints and muscles and what their functions are. For example, we'd talk about the shoulder and how the shoulder flexion works the deltoid and the shoulder extension works the latissimus doris. The instructor would say the joint and muscle and we'd repeat the info back to her. 

After this I believe we went into the AFAA 5 Questions. 

1. What is the purpose of this exercise?
2. Are you doing that effectively?
3. Does the exercise create any safety concerns?
4. Can you maintain proper alignment and form for the duration of the exercise?
5. For whom is the exercise appropriate or inappropriate?

As they introduced these questions, they showed little hand motions to help us memorize each one. We would repeat the questions back with the motions. For question 2, you do a finger to the chin thinking pose. For question 4, you create a little horizontal ocean wave motion for the "duration of the exercise" portion. After introducing these questions and talking about what they mean, we practiced applying them to various moves. At this point, we split into groups. One example move was a push up. In our groups, we went over the questions. What is the purpose? Maybe we want to work the upper body. Are you doing that effectively? Well, does doing the pushup work our upper body? Yes. If we had said the purpose was to work the triceps or chest, we might adjust the TYPE of pushup to focus on those groups. (Although a pushup does engage all those muscles no matter what.) Does the exercise create any safety concerns? The purpose of this question was the most tricky to understand. For example, we talked about how a pushup might not be the safest for weak wrists or the lower back. Overall, I learned it's important to be AWARE of those issues, but it doesn't mean a pushup isn't a good exercise to do in group fitness classes. Can you maintain alignment and form? Remember the "you" in this question is both you as an instructor and the participants in your class. This question helps you gauge how well people will do with engaging their core and maintaining form. Perhaps you'd opt to lead your class in pushups on the knees instead. Perhaps you'd choose to only do 5 pushups at a time and that would be OK. For whom is the exercise appropriate or inappropriate? Based on our answers and evaluations, we'd conclude that a pushup is appropriate for a general group fitness class. It might not be appropriate with someone with known wrist or back issues or who do not have the training to maintain form at all.

Next we went into an overview of a warm up, cardio, and cool down. We briefly talked about basics like how long each section of class should be and what speed of music you should use. We also talked about appropriate moves for each section and covered the difference between low, medium, and high impact exercises. (Obviously the cardio depends on what type of class you are teaching.) The supervising instructor stepped in and led us through a sample warm up and cardio. Then it was our turn. 

We did a practice run of what we'd be tested on later in the day. They played some generic music (no you can't use your own—several people in our group asked) and all at the same time, we started demonstrating a warm up. Yes, we were all doing different things at the same time. You'd just have to be careful not to run into people who were doing different directional changes. After 2 minutes, the instructors signaled us to move to our cardio portion. We were supposed to increase the intensity for the cardio portion, but it by no means had to be anything high impact. There were a lot of grapevines with feet coming off the ground, jumping jacks, kickboxing moves, knee lifts, and v-steps with arms above the head. We did cardio for 4 minutes before we were instructed to move into the cool down. Then we had about 1-2 minutes to show a mini cool down. 

The instructors didn't give us a lot of feedback during this practice

run but did say to make sure our cardio moves were distinctly different from our warm up/cool down moves. Overall they gave positive feedback for this. The practice run was really beneficial to get used to the time of each section and not be distracted by everyone doing something different at the same time.

By this time we were a little ahead of schedule we we opted to start going over the muscle exercises before we took a 40 min lunch break at about 12:50 pm. When we were back we finished up that section. I'll go more into that in Part 2 tomorrow! 

Motivation Monday: Dream Beautiful Dreams

I'm a fan of the word "dream." (You may have noticed.) It's a word that inspires hope and faith for better things to come. It's a word that encourages me to reach, jump, and leap for things currently out of my reach. It's a word that brings me happiness for where I am in my life and where I know I can someday be. It's a word that motivates me to work.

The word nerd in me looks to the definition:

• a visionary creation of the imagination
• something notable for its beauty, excellence, or enjoyable quality
• a strongly desired goal or purpose
• something that fully satisfies a wish

I think a lot about my dreams. Doing so actually puts a smile on my face. Having big dreams gives me confidence in who I am and what I'm capable of. I love living with a mindset that inspires me to dream—that is probably when I am the happiest. 

Starting my own business has been a dream of mine for a long time. I've mentioned it from time to time on my blog in the past. The last I could remember was when I started teaching Zumba and mention both Annesali Communications (the business I'm starting now) and HS2College (still not in the works).

I also wrote a post in 2009 called "It Never Gets Easier Than Now" about lessons I learned from the book "Secrets of the Millionaire Mind." I shared this excerpt: 

Starting your own business"For those that want to, there’s nothing like learning by doing–and if you fail, what’s the worst that can happen at our age? You don’t lose your house or wife and kids. You go and…get a regular job. You can always go to the corporate world. Going the entrepreneurial route gets harder and harder." 

My business is just one of my many dreams. But I'm excited to WORK on this now. Today I share a quote from Spencer W. Kimball: "Dream beautiful dreams and then work to make those dreams come true."

So continue dreaming. Don't settle for the standard quo. Embrace what seems to be the impossible...anything IS possible. And work, work, work.

Happy Friday!

Friday is notorious for being the most popular day of the week. Come on, the world loves Fridays so much that the day had it's own tv programming slot and inspired a popular restaurant. And as Ryan O'Connell stated, we even "crafted pop songs around it ("Friday I'm in Love" and that one other song by that girl. What's her name again?)"

What is the most popular reason the world loves Friday? Because it's the start of the weekend. In fact maybe you've heard someone say something like "Today is my Friday"before they take a couple days off or head out on a long vacation.

But what's interesting to me is that even though I'm not working full-time or in school, I still love Fridays. My days could easily blend together, and there's not much distinction between my Tuesday and Saturday.

But Fridays still rock. I just don't know why.

Out of curiosity, I turned to the internets to find out what people most love Fridays. Aside from the expected reasons (no work or school/time to celebrate), here are just a few reasons I noticed.

A popular payday
The gym is less crowded
Traditions (grocery shopping, watching movie with popcorn, going out to eat)
Friday night football

Anyways, I thought about why I love today's Friday.

I've made progress on my goals
I DO actually have a break from teaching classes
I'm excited about things in the works
There are more things to do around town

Question: Why do you love Fridays?

What will you spend 122,400 hours doing?

In your lifetime—based on statistics of the average American—you'll spend about 9 years watching tv, 7.4 months talking on the phone, 6 months at traffic lights, and 2 weeks kissing another person.

Guess what you'll spend 122,400 hours doing?

That's 5,100 days. 728. 6 weeks. 167.56 months. 13.96 years.

The answer is "working for the man." (This is all based on this lovely infographic I found.)

My takeaway from this? Make sure you spend those 14 years doing things you enjoy. Taking risks. Growing. Struggling. Learning. Find passion in the world around you and strive to make your passion your source of income, your way of life.

That's all.

Drink Your Water, Folks!

Whew, I just finished teaching my 9:30 am Zumba class. It was a good class, and once again I'll say how much I love working out in the morning. There's a possibility I could teach a 6 am class...and I'm trying to decide if that's something I could feasibly do. As much as I WANT to be a morning person and not have a problem waking up at 5 am regularly, the truth is that I AM NOT THERE. I've got to find the motivation to MAKE myself get up that early so build the habit and get my body used to the schedule.

Any suggestions?

Anyone want the responsibility to call me every morning and talk me out of bed? (Yes, my sister has previously had this noble role.)

As I walked up the stairs at the Provo Recreation Center to the fitness studio, two teenage boys hurried past me. While I'm not SURE I was the topic of their conversation, I heard something along the lines of this:

"Woah, that's a lot of water. Does anyone really need that much water?"

I, of course, think they are talking about me. I WAS carrying a 1/2 gallon water bottle container.

Yep, I'm THAT person now. Filling a water bottle every 45 minutes get old really fast, folks. And if I don't have the water on me, there's a chance I just won't drink enough water...and I NEED to stay hydrated. And the truth is that the 1/2 gallon doesn't last me that long...especially around a workout.

The take-away point? STAY HYDRATED!

That is all.

Study Tools for AFAA (Flashcards, Quizzes, and More)

I have been a study machine this past week. Today I want to share some of the tools and programs I've used to help me prepare.

1. AFAA Study Guide
You get this free when you sign up for the test. My study and learning style benefits from going through the process of reading the material and looking up the answers to the guide and further studying things I don't understand. HOWEVER, all of the answers to the study guides are everywhere online, so if that sort of thing doesn't help you, feel free to skip it.

2. StudyBlue
This resource allows you to make virtual flashcards that you access via your account on either or both the website or app. (So no matter where you are in your studying, your account will track it.) The great thing about StudyBlue is that it's social, which is a great bonus if you are an actual student. So you can create your own cards or search for cards made by other people. You then select the cards you'd like to use and add them to your virtual backpack. StudyBlue allows you to study via a review sheet (like a filled in study guide), or select 20 cards at a time to study until you know them, or select the whole deck. It's been really useful.

3. FreezingBlue
Hey, what's the deal with the "blue" trend? This is another card review program I've used. It's less professional than StudyBlue, but I randomly found a set of cards I really liked and ended up using a lot. Thank you author elisberg.

4. Online Practice Tests
AFAA does sell a practice test for like $20, but I did not purchase it. I searched online forever for some practice questions just so I could get an idea of the test verbage and format. Lucky for me, a fellow instructor referred me to quia.com. That link shows about five practice tests which, I've been told, match the format of the practice test questions. There are also little quizzes for each chapter review as well.

Also check out my post "What I'm expecting for my AFAA Certification."

Motivation Monday: Make a Wish, Take a Chance, Make a Change

Happy Monday everyone! I hope everyone had a great holiday weekend. (Who used both Thursday and Friday as vacation for the Fourth of July?)

One of the main things I did to celebrate was attending the Stadium of Fire put on by America's Freedom Festival at Provo. This year we welcomed Kelly Clarkson, Carly Rae Jepson, and Cirque Du Soleil, and it was a great show. This was the first time I've gone to the event as a pure attendee. (I once worked as an usher the year Lonestar came, and in 2008 I had press passes for the show with Lee Ann Womack, Taylor Hicks (American Idol) and Raven Symone (That's So Raven). Oh hey, you can still see my article here. Or my post about how editors sometimes much slight changes you don't agree with. 

I was definitely impressed by the show. Cirque du Soleil was amazing and did some awesome stunts and Carly Rae definitely impressed me with her performance and ability to engage the crowd. And Kelly rocked the stage as she dance around barefoot and sang her heart out, pleasing the crowd with most of her hits and recent singles.

Today's Motivation Monday quote comes from Kelly Clarkson's song "Breakaway" — "Make a wish, take a chance, make a change." The reason I love the chorus of this song is that I think the lyrics can apply to many a situation, whether it's a relationship, a goal, a personal trait you'd like to change, your career or many others. So take a minute to think about what you wish for yourself (and others) and take the chance. Make the change. 

The Illusion of Finding a Deal

Today I'm finally sharing a post I wrote several months ago. You wouldn't believe how many of these unpublished posts I have....

While running some errands last week, I went to the one-stop shop where I could get all of the following: fabric for an upcoming project, tacks, a storage bin, sandwich bags, and a couple random grocery items. Yes, this shop is a little franchise called Wal-Mart.

I tend to get distracted in this store and browse a few departments that I don't really NEED to go to. On my way from the fabric to the eggs, I saw a handful of people standing around and digging through a big bin in the electronics department.

You know the one.

There's a big $5 sign and that bin is full of movies, movies, movies galore. Sure, you can occasionally find a rare movie for a good deal, but a lot of the movies are the crappy ones that no one has heard of or even bothered to think about seeing.

But the most interesting dynamic about this bin and this particular Wal-Mart is that several of the movies found in the $5 bin (The ones you think "Score!" when you manage to dig them out) are actually also nice and organized on the shelf with clear stock and a matching price.

You just don't see people lining up to grab those copies off the shelf. So why are these bins so successful? Well, we, the deal-chasers, simply like the hunt and the sense of accomplishment it gives us.

If I see a movie I enjoy on the shelf with 4 or 5 copies for $5, I personally might think about it briefly before I decide I don't need to add another DVD to my collection. And I pass.

But if I see that same movie in a scattered bin of dumb and unappealing movies and think I've found the deal of the day, I will grab that DVD and hoard it in my cart until I make my way to the checkout to seal the deal on my awesome find.

I love this part of the article "Buyers Beware: The Many Ways Retailers Can Trick You."

"Several studies reveal how Americans shop in irrational ways, and increasingly scientists are figuring out how easily we can be duped. Retailers in turn use these tricks to get inside our heads, encouraging window shopers to become real shoppers, driving purchases of sales items regardless of real value, and helping buyers feel good about the things they walk out with ... often for no good reason."


The article "The Psychology of Shopping" by Aaron Crowe explores how numbers sway us, and specifically why we see 99 cents tacked onto a price instead of a just flat number.

"A $29.99 price, for example, has the illusion of being less expensive and is quickly viewed as "20-something," compared with a penny more, $30, which is viewed at first glance as costing "30-something"

Question of the Day: When has a special promotion, display, or incentive affected your decision to buy? (I'm totally thinking Black Friday!)