Motivation Monday: Live in the Now

Living in the now. It's a concept that seems simple but is a lot harder than one might think.

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As of this morning, Jake officially passed his final flight in his training program for the Air Force. He has a few more weeks of academics, but we will find out his next assignment in less than five weeks, followed by his graduation, and a whirlwind of things that ultimately lead to us moving to wherever the Air Force sends us next.

The point of all that is that here in Pensacola, we are only a few months (weeks maybe?) away from an upcoming PCS (military lingo for "permanent change of station"). This beach town has been the Ortiz home for more than a year now, but in many ways we seem to just starting to settle in. (Story of military life, right?)

Typically at this point prior to big change, I tend to set cruise control on my life and ride out the remaining time until I move/graduate/get married/switch jobs, etc.

A few weeks ago the studio owner where I teach asked if I wanted to put together a barre fitness class. The first thing I thought was, well, I'm moving soon. But I decided to say, why not? Barre has been on my radar as the next class I want to teach, but I've put it off. So she and I proceeded forward in planning and putting a class in the schedule. I officially taught the first class last week and now will be doing two classes a week through... whenever.

Now taking on something new this close to a move is not something I would typically think about doing. But it's been a great exercise for me. Even if I teach this new format less than two months before moving, I have a new skill and class plan to take with me.

As an opposing example, when I was in 10th grade my family was planning a move across the country. My dad moved first while we kids stayed behind with my mom while we sold the house. Well, a couple months turned into eight, nine, ten months. (I'll be honest, I don't remember the exact timeline or plan.) But this is around the same time the olympics were taking place in the state. Because we thought we'd be gone long before that event, I turned down many free tickets and opportunities to attend.

Seasoned military families are probably much more skilled at "living in the now," so I know I've got a lot to learn. There seems to be a fine line in wasting resources and embracing opportunities as they come. But right now I'm focusing on the now, not getting too far ahead of myself, and continuing to live day by day in the best way I can.

A Last Minute Gift Guide for the Fitnessista in Your Life

Does anyone else have a way easier time shopping for yourself than you have shopping for a gift for someone else? Please tell me I'm not the only one who might head out to purchase gifts but ends up randomly going back and forth through each store section not seeing ANYTHING appropriate. On occasion I might even head home with a handful of bags...all with things for myself. Sigh, it's a problem, I know.

I spend a lot of time at various gyms, so I thought I'd put together a quick and affordable gift guide of ideas for the gal in your life (or YOU) who loves working out or might be focused on improving her personal fitness. These are all products in no particular order that I personally recommend or covet.

1. Old Navy Compression Capri

When it comes to staple workout apparel, you can't go wrong with this compression capri. Believe me, I've tried my fair share of workout capris. (Yes, I've written about my workout capris before.) This particular product from Old Navy is one I recommend left and right. I also currently own three pairs. I just can't get enough. While I personally prefer the simple black option, Old Navy's line also features several fun colors and patterns. Price: $22 (Old Navy has them on sale often and features online coupon codes.)

2. Heart Rate Monitor

Any fitness lover can benefit from using a heart rate monitor to track workout intensity and calories burned. This information is both INTERESTING and USEFUL. I own a Polar FT4 and love the data it provides. I especially recommend a monitor or tracking device for someone with specific fitness goals or one trying to lose weight. Are you eating enough food? See how many calories you burned and add what's needed into your diet. Are you burning more than you are taking in? Refer to the device to let you know. One thing to keep in mind about many heart rate monitors is that they often cannot accurately track calories burned during strength training. Just something to keep in mind. Price: $45-200

3. Lululemon Bangbuster Headband

This is a product I covet. A thick, sweat-wicking headband is one of my personal fitness essentials, and I am constantly searching for the best options. Currently no product seems to compare with the prestigious Lululemon option. Priced a little high, you may have to splurge but I'm betting you'll love it. I just want 10 of them. Price: $18

4. Music Gift Card

Music plays a huge roll in a successful workout experience. Help yourself or those you are shopping for step things up with some new tunes. I'm not of fan of iTunes, so I'd refer you to an Amazon MP3 or Google Play gift card. The best thing is that these credits can be digital and are a great last minute gift. Price: $1+

5. Yurbuds 

A few months ago I started researching good earbuds that wouldn't fall out of my ear while I run. The top option was Yurbuds. While I ended up receiving earbuds as a gift before I could purchase these, the next time the need arises, I'm getting Yurbuds. They twist and lock in your ear and have a special design for women. Again, these are a little on the pricy side for me, but I think a good pair will last a long time and definitely be worth the extra price. I mean, come on, how many cheap pairs have you bought? Plus you can find them a bit cheaper online (or at Target), so I'm sure you could find a deal.) Price: $25-60

6. Camelback Bottle

I admit, I am prone to losing water bottles but I USED to own one of these and loved it. I love the straw and how the bottle is designed to easily access water while moving without the fear of spilling all over oneself. (Please tell me that has happened to you too.) Plus, I've had great experience with the warranty on the bottle and have had a couple replaced. Again you can find deals in local stores and online. Price: $8-20

7. Workout DVDs 

Sometimes you just can't make it to the gym, but that doesn't mean you can't fit a workout into your schedule. I highly recommend any of Jillian Michael's workouts, especially the 30 Day Shred. At-home workouts can be hit or miss, but I've also heard great things about Physique 57 and would love to have a great barre dvd on hand, like Pure Barre. I'm still on the search for a stellar yoga dvd. Price: $8-20

8. Fun Workout Apparel

You are likely to work out with more intensity and for a longer time when you FEEL good about how you look at the gym. I can think of at least a handle of times I've gone to the gym and then realized I HATED the shirt or pants I was wearing that day...and then left. Workout apparel can be pricy (think Zumba or Lululemon), but you can find a lot of great options at Target (I love this top), JCPenney, Old Navy, etc. I also love Reebok's dance line. Zumba lovers - check out sites like zumbafashion.com or talk to your local instructor. Utah has some cute local options (again they are pricy), but check out AyAyAy or KIAVA clothing. Chances are you can find them at a trunk sale or boutique with a discount. Price: $15+

9. Massage or Spa Certificate.

When you work hard at the gym, your body feels it and a nice massage or night at the spa can do wonders both for your body and your mind. Treat your fitness lover with a little bit of relaxation. Find a studio close to you. (Groupon and the like often feature great deals!) Price: $30-200+

10. Gym bag Essentials

I'm talking mini shampoo and conditioner, compact towels, all-in-one facial wipes, waterproof makeup, dry shampoo, deodorant, flip flops (showers!), body spray, etc. You can't go wrong with these daily essentials. Price: $2-20 

How Dance Prepared Me to be a Fitness Instructor

I often reflect back to my days spent in various dance studios after school when I was younger. As much as I loved dancing (I even pursued a dance minor in college), I don't think I ever imagined myself doing something related to dance later in life. I had no plans to be a prima ballerina or dance with a professional team. I danced because I loved it and was kinda good at it (it's all relative :P).

I continued taking classes in college and got to participate in a variety of new styles of dance I hadn't done before. Hello ballroom. Hello clogging. Hello Irish dance. I had dozens of classes available to me at any time of the day and I took advantage of that opportunity.

When I graduated college, I no longer had that access to dance. I joined a local gym and started attending various fitness classes. Kickboxing, yoga, pump, and more. Eventually Zumba came along, and the format was a perfect fit for me. And here I am, years later, teaching Zumba and U-Jam, and plans to continue to expand into other formats in the future.

I recognize several things I learned through my dance training that transfer over to the world of fitness—both as an instructor and a participant.

Exercising in Groups is Fun & Motivating
Sure you can dance or workout alone. But when you do it with others, you will likely accomplish more and work harder. Make your workout an enjoyable experience. Let yourself learn from others. And let their strengths push you. If others can do those last 5 reps, so can you!

Mirroring can be Tricky (no concept of right left)
As an instructor I face the class and instruct via the concept of mirroring. So when I move my left arm, the class is moving their right arms. My first time mirroring was as a junior in high school on my new dance team after my family moved across the country. None of my teachers had used it before. I kept trying to switch the choreography and do exactly what the leader was doing. (When they did right, I wanted to do right too). Once I realized what I was expected to do, I understood, but it still took some getting used to to forget my left and right or the instructors left and right. Several of my students struggle with that, so I always share my experience so they relate.

Picking Up Choreography is a Learned Skill
I can't say how many routines I've learned in my lifetime, but the process of learning choreography is something that allows me to more quickly pick up new routines. When I attend a class as a student, I'm usually able to guess what they next move might be and recognize patterns when they appear in the moves. I encourage my students to recognize that this is a skill and takes practice, but that they will get better and better as they do it more. (And they do!)

Music Makes All the Difference
Music can speak to the soul. My most natural form of expression (along with writing) is dance, and music drives that expression. Sometimes music hypes us up and gives us the energy we thought we were lacking. It can motivate us to work harder and stay longer. It can inspire us and leave us leaving a workout happy and excited about life. Embrace that influence and use it for good.

Form Matters
"Tail down, stomach up." That's what one of my dance teachers always said. I'm thankful for my training in dance form to help me correct positions I see regularly in my students. A plie squat is foreign to many, as is the idea of opening the chest and reaching for the ceiling with the top of ones head, while relaxing the shoulder and neck. Some people have not had any exposure to these types of things, and they struggle with form a lot. Again, all it takes to improve is a little educational and instruction.

"Perfection" comes through Practice
You'll never come in and have a routine perfect the first time you learn it. Come to class again. You'll get better and better, and that routine will become easier and easier for you. As an instructor, the first time I teach a routine is never the best. I gauge my students to see what kind of instruction and cueing they best respond to, and I get better and better at teaching that routine. It's a two-way street. We all need practice.

There is Always More to Learn
This speaks for itself but is so true.

Food is Important. And Delicious. But More Importantly...Important.

We all love food. Food is great. It's delicious. It's often the center of many a social interaction. Again, we all love food.

I just have to take a minute to stress how important it is to make sure your body is getting all the right foods—or fuel—that it needs. I'm the key example of someone who can get lazy and just not want to think about food...or think about eating healthy. So maybe I skip a meal. Maybe I don't eat enough. Maybe I make a poor food decision and eat something that does not make me feel well.

The problem with doing this is that it is only the beginning of a cycle. When I make a poor food choice ONCE, I'm far more likely to make a second, third, fourth, even fifth poor food choice. My body starts craving foods that don't support my active lifestyle and this whole cycle leaves me drained and tired.

THIS IS NOT GOOD! Especially when I can feel energized, motivated, and HEALTHY with the same schedule with a well-fueled body. Sigh, I can't speak on the topic enough. And I hate it when I get sucked into that darn cycle.

I love this article "How to Fuel Your Body for Energy" from active.com. It speaks on the following topics:

• Timing: Keep fueling your body throughout the day. This is essential for keeping steady energy. You don't have to have those extreme highs and lows. Strive to eat three meals a day with snacks in between. This process will also lead to better food choices and less overeating. 
• Type: YOU are a high-quality individual and should want to live a high-quality life. So make sure to give your body high-quality food. Stick to whole grains, fruit, starchy vegetables and beans. Forget the over-processed options that have little to NO value for your body. 
• Combination: To maintain stable energy, pair your high-quality carb with a lean protein. Why? Our bodies break protein down more slowly, so protein+carbs allow us have energy AND stay full longer. 
• Consistency: Sometimes our bodies have to recover when we don't give fuel them properly. Follow the previous tips to maintain your energy. 

I typically do a pretty good job at this. Consistency is where I fail. Every couple months I just do horrible for a couple days. But then I get back on track. But my focus is consistency, consistency, consistency. :)

Get Paid For Working Out: GymPact App

A fellow Zumba instructor raved enough about this app that I had to try it myself. Let me introduce you to GymPact. P.S. This is not a referral code (for me at least), but enter "gympact$5" when you sign up to start with $5 of earnings.

This app allows you to make a "pact" for how many days you commit to work out each week and how much money you are putting on stake for each day missed.

I make a pact to work out 6 days a week and have a $5 stake. ($5 is the lowest option. You could bet $50 if you like.)

If you meet your pact, you get paid. If you don't meet your pact, the app charges the credit card you have on file. Keep in mind that you get paid the same amount, regardless of your stake.

For most users, the benefit of the app is psychological. If money is on the line, you are probably more likely to follow through on your commitment to workout.

For me, the benefit is a little bit of extra cash. Don't get me wrong, the benefits are small. I get paid about $3 a week for my 6 workouts. But I'm going to the gym pretty much every day anyways. So that $12 a month might become my music fund or something.

How Does It Work?

The app uses your phone or tablet's GPS to detect your location within a gym facility. You check in and check out through the app.

If you like to run or walk outside, you can connect the GymPact app to the RunKeeper app and use GPS to verify your distance and speed (i.e. you have to be moving). Or you can track your steps all day with the app Jawbone UP and count that. If you have an iPhone, you can also track movement around the house.

The one requirement, you check in for 30 minutes.

The app keeps track of your workouts and lets you track what you did each day. (I usually choose the closest option because I'm lazy). After the week has ended, they'll email you after a couple days to tell you how much you earned.

How Do You Get Paid?

You have to have at least $10 in your account to withdraw. This is done through your Paypal account. They say you have to wait up to seven days to see those funds, but mine were successfully available within 2 hours.

Not too shabby.

Remember enter "gympact$5" when you sign up to start with $5 of earnings.

Conquering Choreography

Perhaps the toughest (maybe "time-consuming" is better) aspect of teaching fitness classes (at least some formats) is mastering the choreography. Before you see a new routine or round in a class, your instructor has likely listened to the song on repeat, practiced the moves, and rehearsed the whole thing several times. 

I've often heard of instructors who are actually sick of a song before it ever becomes "public" (to their classes of course).

I also think everyone has their own process of learning choreo. Sometimes it clicks quickly. Sometimes it takes fooorrreeeevvveeer. 

What's my process for learning choreography? (Not create my own.)

First, I find a choreography I like/need to learn. I either watch a video of it or maybe I do it full out with the video. 

Then I listen to the music. My goal is to be able to picture exactly what the choreo is with each part of the song. I listen. I listen. I listen some more. If there are parts that I can not remember the choreography to, I go back to the video of choreography.

I watch the video and make sure to memorize the parts I couldn't previously remember. 

I listen to the music again. And again. And again. I do this until I am spot on about visualizing the moves with the music. 

Then I mark the choreography (do it half energy) with the song. Depending on how I do, I'll do it in class. If I need some work, I continue working with the music. 

Usually if I'm able to visualize the movements, I have a pretty easy time actually doing them. Sometimes there are elements of a song that are tricky, so I'll make sure to do those portions full out. 

Please share your tips and tricks for mastery pre-choreographed steps. Sometimes I feel like my head is going to explode! 

AFAA DOs and DON'Ts

I officially received my AFAA membership card, so here are my final thoughts on the certification process. Prior to my certification day, I was definitely more nervous about the written test. When I got to that portion, I felt well prepared and only missed 4 questions. (You can miss 20 to pass). The practical portions seemed subjective and made me more nervous because I didn't know what to expect. That said, here are my final AFAA tips in the version of a Do's and Don'ts list.

DO

Pack a lunch and plenty of snacks. Keep your energy up by drinking lots of water. Get plenty of sleep the night before and be ready for a long day. 

DON'T

Feel pressure to purchase the additional study materials. I think there are plenty of resources online, plus it's easy to pick up if you've previously taken many group fitness classes, taught classes, or have general fitness knowledge. There are plenty of resources online, and the provided study guide provides a clear outline of what topics you need to know to prepare. 

DO

Find several AFAA flashcards or study guides resources online. My learning style clicked with some resources more than others. Plus, it was beneficial to see how multiple people presented the information. (Plus, you don't want to study the wrong material.)

Google and look up additional research for any topics you don't get or aren't familiar with. If you do purchase a textbook, look up the topic in the back and read whatever you need to to understand. 

DON'T

Underestimate either element of the workshop (written or practical tests). Plan time to prepare. Review the study guide and know that material. Understand how the day will go and what is expected of you.

DO

Find various practice tests and take them as many times as you need to feel comfortable and confident with the information. Here's my recommendation of practice tests. 

DON'T

Try to demonstrate elements or exercises that you aren't familiar with or don't like. If you don't like planks, don't show them. If you've never taught a cardio class, stick to a strength element for your individual presentation. 

DO

Prepare a couple strength exercises for each of the 10 main muscle groups. O,h and make sure you know what those muscle groups are.

DON'T

Think you are the only one not getting a concept during the workshop. Ask questions. Anytime someone asked something, others also had the same question and the instructors said those questions were common. 

DO

Read other people's experiences about the day. This was really helpful as I prepared. I've included a list of my posts about my AFAA experience at the end of this post. 

DON'T

Lose confidence in yourself and your teaching abilities. Only 1 person in our group had not taught a class, so chances are that you're already exposed to several elements in the workshop and previously worked with students. You are probably more ready for this day than you think you are. 

DO

Prepare an individual presentation for a fitness element you are comfortable with. If you teach kickboxing, pick a favorite move to use and practice teaching a level 1 version, a level 2 version, and a level 3 version. If you teach Zumba, pick a dance step you are comfortable with. If you love squats, squat away. But don't be afraid to think outside the box. 

MY AFAA POSTS

Info I've Gathered About the AFAA Certification

Study Tools for AFAA 

What to Expect at Your AFAA Certification—Part 1

What to Expect at Your AFAA Certification—Part 2

CPR Training for AFAA—Check

AFAA Do's and Don'ts

U-Jam Certification—Day 2

I've finished the U-Jam training! It's been a long day, but I actually think it went by more quickly than Friday, plus I'm not nearly as exhausted. I definitely feel less overwhelmed today than I did yesterday. I think there will be a lot of work as I learn an entire class of choreography. Luckily, I'm motivated as I have a class waiting for me to teach. Throughout this workshop, I've learned 4 complete choreographies. A full class consists of about 14 songs—all of which are very specifically choreographied in this format. So uh, I have at least 10 more to learn in the next little bit. 

Today's schedule started with a quick written test. We went over the results and discussed the answers there. Then we warmed up and practiced leading and cuing one of the songs we learned on Day 1. 

Then we did our practical test and each led the song. I was fourth to go. It went well. We talked about how we each did and then took a break for lunch. When we came back, had some more lecture time, then learned the choreography for a third song, had some more lecture time, and then learned the choreography for the fourth song. Then we had some final discussions and it was graduation time! Yes, she called our names, we walked "across the stage" and then received our certificate and snapped a picture. 

My next step is to work on really knowing and owning the 3 songs I need to submit for my video assessment. I'll have to record myself teaching these in a row to at least 5 people. It seems like they are pretty hard cord on these assessments. We'll see how I feel after that process. 

Whew. 

U-Jam Certification—Day 1

I'm exhausted. It's 5 p.m., and I just finished the first day of certification for U-Jam fitness (I've been here since 8 a.m.). I have to say, I'm a little nervous about this.

Today we started with a master class, had some lectures about fitness, teaching, and U-Jam, and learned two choreographies and practiced cueing techniques.

My main hesitation about teaching this format is that I don't know if my poor little brain can handle more choreography. A big difference about U-Jam and Zumba is that in U-Jam you are only allowed to use U-Jam choreography...and it has to be done exactly as given. I feel pretty invested in Zumba (since I already teach 3 formats of that program—basic, toning, and kids), and this is just adding another thing to my plate. I think I'm a little overwhelmed by that.

This workshop is just one step to getting the certification. Potential instructors also have to 1) have valid AFAA or ACE membership (check!), 2) submit a video presentation teaching 3 choreographies to at least 5 participants, receive a pass on that, receive official U-Jam credentials, and sign agreements about abiding by the program and what not.

At this but it all seems daunting, but I really do like everything about the program. It's super fun and I can totally see it taking off in this area. (There are only 3 instructors in Utah right now). I think I'll be more confident when I'm a little further along.

For now, I need to go home, eat, rest, review the instructor training manual, and practice cueing a choreography. First thing tomorrow, we have a test and practical test where we have to lead a song with all the required cues. Then we cover more material and learn 2 additional choreographies.

Another factor that intimidates me is that I've only done two, maybe three, U-Jam classes ever. With Zumba I had three years of going to 4-5 classes a week before I got certified. The process is much easier with certifying as a Zumba instructor PLUS I was way more familiar with the format. (Oh, and did I mention I'm on the schedule to start teaching this format within the next month?? heheh...)

At the end of class, our cheer was "I can do this." I'm going to have to repeat that to myself a lot tonight.

Say Hello to Karianne's Embarrassing Video Interview

I have yet to share this video because I think it's the most embarrassing thing ever. Wait, that's not true—the most embarrassing thing ever happened to me two weeks ago and I'm not ready to share. ( :P )

But the video, filmed during Provo's Dance Day celebration, has officially been shared with the masses, so there is nothing left to do but embrace all my awkward glory. Ah, I just tried watching it again and couldn't bear to go past the 30 second mark.


You'll see me speaking a couple times with a voiceover as well. And I'm teaching a couple times too: pink top, black capris (surprise?), and pink high tops. 
Now I'm just torturing myself:

P.S. I'm certifying to teach U-Jam (mentioned in the video) this weekend, so stay tuned for some updates on that. 

CPR Training for AFAA—Check!

Today I completed the last step required for my AFAA certification—passing the CPR training. If I had had the opportunity to do this BEFORE my AFAA workshop, I would have. I just didn't have the time and couldn't find one with a date that worked for my schedule. But AFAA allows you to send in a copy of your CPR card after the fact. (You just have to provide this before anything is finalized.) Remember that AFAA does not accept ANY online CPR programs.

Do you notice the change?

I had a great experience and would definitely recommend the route of attending a small training, if the option is available.

Here in Utah, we have a Facebook group for all the Zumba instructors in the state. One instructor has a sister who hosts CPR trainings and has just started offering the class every month with a special discount for fitness professionals.

Only two of us attended today, so we received a lot of individual attention, a relaxed atmosphere, ability to ask any questions we want, and were able to finish up in about an hour.

Typical classes are 3-4 hours, so I love the time-saving option. AFAA provides a list of classes through large organizations, but I'd definitely check with your facility or local organizations to find classes.

You'll cover a set of material and at the end you do a test demonstration to show that you understand the information.

During this test, we needed to make sure the scene is safe, check to see if you can wake them (i.e. that they actually do need CPR), assign someone to call 9-1-1, preform 30 chest compressions while counting aloud (in the right spot, with enough force, at a quick speed), adjust victim's airway and indicate 2 breaths (by counting), and preform 5 more chest compressions.

<-- Oh, hey that's me! Just kidding. But it could be. The practice mannequins we used would make a clicking sound when we pressed deep enough (about 2 inches for an average-sized person) and click after the recoil to indicate the expansion.

I had to press fairly hard and can actually feel a little soreness in my hand. I can only image how exhausting CPR is when you have to do it for an extended period of time. I hope to never find myself in that situation.

Click for article about AEDs.

In the course, we learned how to place our hands, where to place them, how quickly to go (sing along to Stayin' Alive), the cycle CAB (compression, airway, breath, repeat), how to have two people and/or three people preforming CPR, the adjustments need for CPR on an infant, how to take charge and be the leader in an emergency situation, and how to use an AED machine.

Since only two of us were at this training, we made great time and got great feedback as we were learning and going through the information. After we both successfully preformed our demonstration (or test), we summed up everything again and got our cards! The process was simple, and I came away with great information I'm glad to now have. Again, I just hope I never have to use it.

Challenge: Talk to Your Fitness Instructor

I've always been a fan of fitness classes at the gym. When I joined a gym during college, I felt right at home in those classes after spending years in dance studios and dance classes. However, my introverted self typically wants to go in, keep to myself, have a great workout, and leave. I don't want to be "noticed," make gym friends, or draw any particular attention to myself.

This image is from RateYourBurn.com from the article listed below.

My perspective has changed a little bit since becoming an instructor myself. Yes, I see those people who come in obviously ready to just do their thing. And that's fine. (My favorites are the people who make sure to keep a straight face no matter what's going on.)

I didn't teach any classes today so after working on some projects this morning, I attended a Zumba Sentao (Zumba flavor + chair) class and then a yoga class. I know both of these instructors, and it's fun taking a class from someone you know and chatting with the instructors before and after class.

The nice thing is that I know these instructors outside of the fitness class. Then when I go to class, the atmosphere is even more comfortable. It's fun. It's exercise. It's socializing in disguise. And heaven knows I need to disguise my socializing.

I'm not saying that I will always go out of my way to become buddy buddy with instructors when I go to a new facility (one I don't teach at). But I can even more relate to this excerpt from the article "31 Ways to Win at Group Fitness." And, yes, this is listed as No. 1.

1. Acknowledge the person up there.
...because she is a human, not a fitness robot. Say hello (and mean it!) and if you're a newbie, definitely introduce yourself. When you leave, "bye" and "thank you" are a nice touch too.

Anyways, just a thought. Try it and see how it feels. :)

Exercise Gives You Endorphins

New plan for today. I'm postponing the post I originally planned and just sharing some thoughts.

Tuesdays and Thursdays are my long days, i.e. I teach 3 or 4 classes on those days. But they are the days that leave me the most motivated and ecstatic about life. I guess the idea that endorphins make you happy is truly accurate.

One of the things I love about my decision to leave my full-time job is that, in doing so, I opened up my schedule for opportunities to teach (and attend) fitness classes in the mornings and afternoons. So my schedule on a Thursday, for example, is to wake up, get some things done, (9:30am) teach a class, change clothes, work on business stuff, (12 pm) teach a class, eat lunch, take a personal break, work on business stuff, (6 pm) teach a class, eat a quick dinner, (8 pm) teach a class, come home and bask in the wonderfulness that was my day and rest my tired body.

Today I attended a new class (Piyo) after I was personally done teaching for the day, and I loved it. As a fitness instructor, it's so nice to take a break from teaching and take a class as a student! I've been attending multiple yoga classes the last couple weeks and am trying to work some strength classes into the mix. Attending classes as a student is a great break from the preparing for a class, being the first and last one there, being "on" the entire time, being concerned about remember what comes next, and focusing on how the participants are doing.

Taking a break and attending classes is so refreshing. It's amazing. I could seriously hang out at the gym all day, just hanging with my gym friends and enjoying the amazing talent of each of the instructors.

And now I really want this shirt.

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.

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! 

Info I've Gathered About the AFAA Certification

I just finished teaching my morning Zumba class that started at 8 a.m. this morning. Can I just say that I love teaching morning classes? Actually I love morning workouts, but teaching is a sure motivation for me to make sure I'm there and ready to work first thing in the morning. I finish at 9 a.m. with my workout checked off my list and the whole day ahead of me.

I'll be honest. There are times I come home and fall asleep on my couch.

But I have that luxury and then don't feel TOO lazy.

I am now one week away from my AFAA certification date. For those of you who don't know, earning my AFAA (Aerobics and Fitness Association of America) Group Exercise Certification offers me the next level of expertise in teaching classes and makes me a more qualified and marketable candidate for jobs. Plus it's a great way to open the door to teaching other formats.

There are a ton of great resources online to help prepare you for this certification. AFAA offers a study guide plus the opportunity to purchase a textbook, practice test, and DVD. I purchased only the textbook because I thought I'd like to keep it for reference. And I've heard that the all-day workshop (9 am - 6 pm) very thoroughly covers the material.

Since I have obviously not yet attended the workshop, here's what I've heard to expect:

The day will consist of a lot of note taking and demonstrations with the instructors clearly going over material we will be tested on. While some people arrive having done no previous study, AFAA STRONGLY recommends about a month of study for someone working full time.

Near the end of the day, the group will be tested together on our individual abilities to perform proper warm ups and cool downs. (I believe we'll have numbers and may be doing something completely different from our neighbor as we all do this at the same time.) We will also be individually tested on our ability to perform some basic fitness element in three levels.

For example, if I choose to demonstrate a squat, I instruct how to get start having your feet hip distance apart, abs engaged with a neutral spine, shoulders relaxed and back. As you bend your knees push your glutes back while keeping the weight in your heels and making sure your knees are behind your toes. That's level 1.

I'd then have to instruct how to move to level 2, perhaps by lifting the heel of your left foot and continue to squat to create a more centralized workout for the right foot. To move to level 3, we'd lift the left foot off completely for a single leg squat.

The other demonstration portion will likely include the instructor calling out a muscle and everyone (together again) performing an exercise that targets that muscle. If they say biceps, maybe we do curls. If they say hamstrings, maybe we do lunges. You get the idea.

The day will finish with a 100 question, multiple choice test. That's the part I'm most concerned about. Often I get into my head with this sort of thing and select very obviously wrong questions. These are the sections that are included in the study guide:

1. Essentials of Exercise (energy production, aerobic fitness, the cardiorespiratory system, the musculoskeletal system)
2. Essentials of Nutrition (general nutritional needs, dietary guidelines)
3. Safety Guidelines (common injuries in group exercise, how to evaluate risk, emergency response, how to take care of yourself as an instructor)
4. How to Teach (role as an instructor, monitoring intensity, building group choreography)
5. How to Teach—Multitrainings (basics for aqua, cycle, resistance, mat, and step classes)
6. Special Populations (how to adapt for those with chronic disease, large sizes, older adults, pregnant women, youth)
7. Business Skills & Legal Responsibilities 

Anyways, this is just an overview of what I think I know right now. I'll be studying a lot more this week in preparation and will for sure update you on my experience (and I'm hoping I pass!) Stay tuned on Monday for the study tools I recommend.