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Top 5 Courses/Qualifications for ETM Instructors After Qualifying

Top 5 Courses/Qualifications for ETM Instructors After Qualifying

There are no two ways about it, group exercise is the mainstream and people of all shapes, sizes and interests are attracted to classes each and every week. The numbers back this up as well. A recently industry survey found that 4.86 million participants per week take part in group exercise. This only seems to be increasing year on year.

If you’re already qualified in exercise to music then you really don’t really need us to tell you how exciting being instructor is, but what if you’re keen to grow your audience and branch out into other things? There are obviously a couple of ways to do this, one being to teach more classes or more locations. Another is to increase the services you offer and the range of clients you can work with. This is where CPD and new qualifications come into play.

The beauty about our top 5 is a lot of the hard work has already been done when you gained your Level 2 Exercise to Music qualification, in terms of entry requirements. The following will help you take things to the next level…

Pre and Postnatal

It’s not that long ago that pregnant women were told to put their feet and just take things easy. It’s a fact that rest is going to be important for mother and baby, but now pregnant women are being encouraged to remain as physically active as possible, for as long as they possibly can.

The Level 3 Pre and Postnatal Exercise Instructor course is designed to help you get more people moving. It’s a great opportunity for exercise to music instructors to expand their horizons and learn about exercise guidelines for pre and postnatal clients; nutrition and pregnancy; child birth and more.

With this information, you’ll be able to welcome pre and postnatal women into your classes with open arms.

Gym Instructor

A bit of a change of pace if you’re only used to working in a studio. This qualification greatly expands your repertoire allowing you to also work with clients on the gym floor. Also, if you ever have designs on becoming a personal trainer, then the Level 2 Gym Instructor acts an entry to requirement for that qualification.

As a gym instructor, day to day you’ll be involved with performing inductions for new members, giving diet advice, maintaining exercise equipment and planning sessions for clients. 

Pilates

If you’re already comfortable in a studio setting, mat-based Pilates is a great string to add to your bow. This qualification helps you get to grips with founder Joseph Pilates’ original techniques and concepts. From there you’ll be able to teach your own classes and help participants gain a range of strengthening and flexibility benefits.

After qualifying in mat Pilates, a reformer Pilates course is the next logical step and it’ll help you get hands on with the specialised universal reformer. 

Yoga

There are plenty of similarities between yoga and Pilates though many choose the path of yoga for its holistic and even spiritual benefits. Becoming a fully qualified yoga teacher is a great way to ensure your clients develop a strong, mind, body and spirit collection. It also acts as the perfect complement to a higher energy and more intensive exercise to music class.

As with other courses on this list, there are no formal prerequisites, so providing you have an interest in yoga, you’ll be able to pick things up really easily.




Older Adults

As with the pre and postnatal CPD, Level 3 Exercise for Older Adults is fantastic opportunity for you to widen you client base. The NHS predicts that life expectancy will rise to the late 80s by 2030 so demands for your services is only going to increase.

This course tackles a range of interesting subjects including anatomical and physiological ageing, the benefits of exercise for older adults and behaviour change and motivation.

About the author

Written by Josh Douglas-Walton, a writer for HFE, the UK’s leading provider of exercise to music courses and fitness instructor qualifications including personal training, Pilates and yoga.

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How to plan a banging non ETM warm-up…. quick & easy!

How to plan a banging non ETM warm-up…. quick & easy!

Creating your own freestyle classes can be a daunting prospect. And I will not deny I LOVE teaching pre-choreographed workouts, they inspire me, help me to think of new moves and variations and take a lot of the effort out of planning! However, sometimes, I like to offer my humans something targeted at exactly the areas they need a little work on. Something just for them, to help them reach their goals!
So here is part one of several in how to plan and prep your freestyle sesh without hitting up a shit load of grapevines!

  1. Consider who you have  in front of you

Every group is different. If your class are used to squatting 20kg barbells on minute 6 then chances are, you are good to go with the bodyweight squats early on.in the warm-up. If they are used to doing aerobics and 12 bodyweight squats is something that makes them groan then you are going to have to hold off on the resistance moves for a little longer.

The key to any warm-up is to make people feel comfortable and successful so tailor it to the folk that have made the effort to come to your class even if it means doing something you didn’t have planned!

  1. Plan the main body of the workout first

What exactly are you teaching today? If it’s a resistance class and you are having a decent lower body section, squat technique and glute activation might be a great way to start. There is nothing wrong with including moves from the main workout in your warm-up, just decrease the load, impact and the range of motion and make sure they are warm-up appropriate.

If you are training HIIT, then make sure you are increasing their pulse rates so it’s not a shock to the system when you throw the burpees in there. If they are going to weight-bear on their arms, e.g burpees then stick something low impact but similar in the warm-up.

Do your guys need a little help on posture? Could you do a couple of minutes on shoulder blade retraction? Are they struggling to increase the ROM on their squats, could you do hip mobility for longer in your warm-up?

Getting the plan for the main workout done and then pondering what your gang will find tough/difficult to do is a great way to regress back and think about how to make your warm-up lead-in and give them the best chance of smashing their workout.

  1. Go back to basics

What muscles and joints are you hoping to warm-up and how do they move? If you take the good old hip for example, there’s a whole lot of movement happening down there. How are you going to take this sexy little joint through the different pathways and directions it can move in? Can you think of new ways to do that? Sometimes all it takes is a new move to make your class wake up to what it was you were trying to drill home in the first place, mixing up the moves can help to get their brain in the zone and to give them something new to mull over.

  1. Think about the delivery

Do you always stand at the front and demo an exercise and make them do it for 30 seconds and then change? So even just using the same moves, how could you mix things up? Could you get them to do reps instead of time? Could you give them layer 1 all plain and simple and then for the second round give them directional or ROM variations? Could they do partner work during the warm-up? Could they check each others shoulder blade retraction? Could you do it teaching in the middle? Could you do reducing time on the sets? Could you gamify it if you were doing HIIT and you wanted everyone pumped and buzzing ready to work hard? Every time you mix things up a little in a warm-up you can evaluate whether it worked in regard to improving both their physical and mental preparation! Format changes can be just enough to see the difference!

  1. Reinforce technique

For me this is probably the second most useful part of a warm-up, other than the warming up lol! In HIIT I might include low impact options of a burpee, emphasising the nice, flat, plank shape, we do squats with calf raises and high reaching arms to get them in the mood for the squat jumps that are coming, we might regress their press-ups a level and go throw angles of the elbow etc.

Sometimes we mark kettlebell swings using the wall as the marker for the butt position etc etc. In resistance stuff I might do visualisation for ROM on squats getting them to bodyweight squat with their eyes shut to increase their ROM so they can stop when it feels right rather than when they visually perceive it’s low enough. We might go through a lot of glute recruitment on things like walking lunges…. sometimes I just get them to walk around with their ass cheeks clenched together for a minute just to get them thinking about their buttocks. I doesn’t always need to be so serious…. if it gets there mind on the muscle I want it to be on, I don’t care if I sound like I’m crazy for a few moments!

In summary, going freestyle for non-ETM classes is not as scary as it first appears! It’s worth sitting down and planning for 6 to 12 classes in advance so you can work on progression but soon it becomes just like everything else and you become way more reactive to the people that you have in front of you in the same way you would teaching your ETM or dance fitness class. If you’ve never gone freestyle before it might be worth doing a half an hour ‘Blast’ or a 6 week course so you feel confident you’ve got enough content. Don’t be scared not to be the best ever international presenter on your first class – you are providing the lovely people in your class an additional service that you thing will bring them bountiful rewards….. that is amazing and may just change someone’s life or inspire them to see fitness in a different way.

Just keep reading! And Youtubing or following Instagram humans who do great workouts that you can use for inspiration for new moves/new ways to get your gang in the zone! Go to fitness conventions/seminars and keep learning…. the research into fitness is always evolving and our clients deserve for us to stay up to date with our money on the prize….. keeping them as fit and healthy as possible for as long as possible!

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YOU are the bomb! <3

YOU are the bomb! <3

This is something I think I have always struggled to get my head around…… and definitely something that still pops up every time I start a new project, one that’s pushing me outside of my comfort zone.

The thing is, you do not have to be the best in the world to have something worthwhile to give. Just because when you look at other people  YOU regard them as being better than you or more successful or more knowledgeable, this is not necessarily so and even if it is, it doesn’t matter.There are always people that will learn from you. That you can show a new path to, that you can inspire to make a life change, who’s life you can affect in a positive way. The reality is that passion, hustle and hard-work are the key in getting what you want, what you really really want. Zigazigah.

We spend our lives comparing ourselves to other people. How they look, what they do, what they have achieved. Whilst all of these things can serve to inspire us and give us something to aim for, at the same time it can be the achievements of our peers which may lead us to question ourselves and how adequate we are for the task we have set ourselves.

The real truth is, you are enough. You have the knowledge, the character and the inner energy to enrich someone’s life. Time to bring the hustle and the concentration to make it happen.

Every day we put stumbling blocks in our own way….. reason upon reason why something won’t succeed and why we aren’t good enough to do it. I am never ever going to argue in the face of upskilling and continued education, and as an industry, we owe it to our clients to continue learning. All I’m saying is, YOU are awesome, WE are awesome. Whether Mary next door has more dance skills than you doesn’t mean she’s a bellend OR that you shouldn’t do your dance fitness class. EVERYONE has something to give and there will be someone out there that can ONLY start their journey with you. For some people, they need to meet someone with the same energy and vibe that they need at that exact point….. And that person could be you.I guess all I’m saying is….. We do an amazing, fun, tough, happy, emotional, thankful, draining, magical, hardworking job…… high five yourself for doing it bloody well. NOONE does it like you. And that is why your class think you are frigging ace.

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My Top 5 Tips to Resistance Train the Shizzle Out Of Your Class

My Top 5 Tips to Resistance Train the Shizzle Out Of Your Class

It’s a tough one. A lot of us start off with a cardio style class, quite often dance fitness or an aerobics style format. After all, it’s basically what the ETM teaches us how to do. The smattering of resistance training covered on the L2 qualification does not leave many people feeling like experts in the field of weights and if we are honest probably not even bodyweight resistance training. Over the years I have been to many classes and met many instructors and it is not rare to meet or see someone who is ‘nervous’ or unconfident in coaching a squat (a decent one). The thing is the qualification was designed to show you how to teach a class to music, how to layer the choreo, how to make people understand what is coming next, how to communicate with and manage large groups of people. This is a BIG skill…. but if we are really honest for lots of people it’s not necessarily on our ETM course where we have gained all of our knowledge of weights and how to use them.

The thing is, a cardio workout is a great thing….. for the cardiovascular system. We need healthy lungs and a healthy heart and of course it does deliver results to those who want to feel and maybe look fitter and healthier. The thing is back in the 80’s when everyone was jumping around in a leotard rocking a belter of a perm, everyone thought cardio was the way to go. And it’s taken all of this time to get people to realise resistance training is where it’s at for lots of the health and physically benefits that our participants really need to see. Now I am NOT saying there isn’t a BIG need for cardio, I’m not an advocate of a cardio free lifestyle as much as I love a weight…. I personally can’t see the point in looking like a fitness model if you are blowing out of your ass demoing a burpee. All I’m saying is people want to look ‘more toned’, ‘feel stronger’ and to improve their function in day to day activities such as getting up off of the floor, getting out of the chair, picking up boxes, lifting the kids in and out of the car etc etc….. pure cardio probably isn’t going to have a massive impact on any of those things.

As an instructor, it can be a BIG thing to add a resistance class to the timetable. It might be pushing you out of your comfort zone and the truth of the matter is that it is harder to market. The majority of people prefer to jump around like a loon rather than learn how to squat properly. However, adding in a resistance program to your timetable will give your full-on geeks something to help them step their training up a level and to challenge them in new ways, it will reap the physical gains that your hardcore lot are after, and will double or even triple the health benefits for your participants. So here are my top 5 tips to getting your resistance on:

  1. Know your sh*t

Don’t expect to be able to coach an entire resistance based workout if you don’t do resistance training yourself. It’s like trying to coach a HIIT class if you don’t know what 80% of your max heart rate is/feels like. It’s a damn sight harder to describe the movement to people just by repeating the teaching points you learnt on your ETM/Gym Instructor/PT course. If you can ‘feel’ the movement in your own body you will find new and better ways of encouraging and coaching your participants to perform the movements safely and effectively. Read. Watch YouTube clips. Train with a PT. Do your PT course, PT clients and STILL train with a PT (that’s me!) Whatever it takes, this is a chance to upskill and to learn something new. Even if you already lift a lot of weights there is ALWAYS a chance to learn…. there are always new training methods and protocols, research and twists on various training patterns to mix things up!

  1. Learn new ways to pimp your ride

So you’re doing it…. stepping into new territory…. then get thinking about your marketing strategy… it’s not enough to use the same phrases and blurb as you do for your cardio classes. Resistance classes will probably not feel like a party, they might not sweat their tits off (unless it’s plyo/HIIT etc), they will ache more, you are going to have to persuade newbies that the ache is OK. I find that the best way to communicate with my gang is to firstly add little bits of theory to each class I teach. Not so much they stop listening (after all they are concentrating on lobbing a barbell up and down above their head) but just little comments to let them know that the feeling of impending doom when you have one squat left is fine, that we can always suck it up and get one more rep out, why we add pauses in, how to engage said muscle group, what it might feel like if it was a day to day movement etc etc. I also write blog posts directed at my class…. yep some of them probably don’t read it, but the ones that do are the ones who are more likely to give a shit about my resistance classes anyway and I want them to get the most they possibly can for their £6.

Think of it as providing as total a service as you can 

If my gang want to go the gym I feel happy for them. If they get their arse into the weights area and smash up their training, that’s frigging awesome. It means I’ve played a role in teaching them enough technique to do it and secondly, hopefully as a result, their self-confidence has gone through the roof and they don’t give a fuck that they are deep within the depths of the string vest massive, smashing their protein shakes in and grunting loudly about pre-workout.

The thing is, as I’ve mentioned in previous blogs, the gym is not for everyone. Some people will NEVER find it as fun working out in a gym, their adherence will never be as high and they just won’t get the results. So if you can bring some kind of resistance training to your bad-asses, you have just increased the service you are offering and ALSO the results that are within their reach. That’s pretty special.

  1. Don’t be afraid to go rogue

So the third most popular class I teach in the community is a barbell class. It is not to music. It is timed/rep based sets of pure weight lifting. I bought a 20 person studio barbell set and bribed my venue to let me keep it in the cupboard if I let the staff use it to lift after school. Deal done. It cost around £1700 a couple of years ago and its the best thing Ive ever bought for my classes. Admittedly its not a massive profit maker. I can only take 20 people…. so say the average cost of my classes are £5 including memberships and stuff thats £100 per class minus the studio hire & the cost of the kit, minus time it took me to teach it and prep it and the fact that I have paid thousands of quid in qualifications, courses, seminars, gym memberships so I know what I’m doing and PT so I am fit and strong and I feel inspired by other people.  HOWEVER, it is full every week with a waitlist of at least 4 and has been for the entire time I’ve been running it. The people that come are those who are ON IT, they are like animals wanting to achieve the best.

Now I’m not saying they are athletes, all normal folk I guess…. but their mindset is that of someone who really really wants to flex and have people faint. I also LOVE the fact that it’s freestyle – I can teach it how I want to teach it with my knowledge and my passion for lifting without ANY input from anyone that I don’t want to listen to. It has no logo. There is no expensive website for it and no search engine. And it’s unimaginatively called Body Tone. But yet it’s the most posted about class in my private FB group and I think is one of my key tools for offering as complete a service as I can without offering one-to-one PT.

  1. Be confident…… & realistic

So you’ve NEVER taught a resistance class even though you’ve done your PT quals…. you occasionally do a Davina Ass Blast at home…. so do some research, read some stuff, watch some YouTube, get your glute knowledge up…. why can’t you offer a Booty Blast (I do!), 30 mins of ass. There’s a starting point. And the most likely session to be full of 30 mins of pure innuendo if your crew are as naughty as mine! Or teach a resistance program choreographed by someone else so you can learn from them and their cues and teaching points and technique. EVERYTHING is a learning curve and if you fully commit to something and put your all into it then you are upskilling simple! I’ve said this many times but one of the BEST courses I ever went on was PiYo back in the day will Will Brereton…. the way he taught us how to cue and give teaching points was probably one of the single most valuable things I’ve ever learnt! Now PiYo didn’t go down that well with my crew (which I was gutted about) however the stuff I learnt on that one day course I still use now.

Maybe you lift in the gym but you stick with Zumba Fitness when you are teaching….. well how about giving some of your Zumba crew a bit of resistance love. Maybe they would love an LBT class to get them started into the world of squats and lunge variations!

Kit is expensive, I totally get that….. but bodyweight is a decent tool when used properly and is a great starting point or mid level class for your participants…. maybe the full squat rack and wrist straps will come later!

For me, I think be realistic about your starting point, do your research, make sure you know what you are talking about and how you really can help people make a change BUT at the same time, be confident in your ability to do this. Group ex instructors fire fight 40 people at one time…. we get good at correcting multiple form blips in a single sentence…. but that only comes with practice and experience….and good session planning lol. A surgeon doesn’t put their hands in a human for the first time and cure blindness, just the same as you won’t deliver a single resistance class and have created a new concept for Les Mills. HOWEVER experience is key in improving your teaching and delivery, so what’s holding you back? In the words of Henry Ford (I read this quote on a hotel wall the other weekend and it made me piss myself with joy).

“If I had asked people what they wanted, they would have said faster horses”.

Your gang don’t necessarily know what they want until you show them what they’ve been missing. Henry Ford brought one of the first affordable cars to a mass market, you are bringing an affordable and as total a fitness solution as possible to your lovely humans who might not exercise if it wasn’t for you (and your slightly insane personality). Spread the love for increased strength, better posture and a decreased risk of osteoporosis. Resistance training rocks. It’s official.

 

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The Top 5 Things I Wish I’d Learned How To Do Earlier

The Top 5 Things I Wish I’d Learned How To Do Earlier

 1. SAY NO

To the class, we don’t want to take on, to the crap rates from some facilities, to the person who gave a positive PAR-Q and we don’t think we are insured to teach, we constantly feel under pressure to say yes. I think it’s a general human quality that is magnified because we feel genuinely lucky to be doing a job we love. The thing is, it is still a job which pays our bills and hopefully affords us a social life with the people that we love. If it’s not worth prepping the class, driving to the venue, teaching the class and then driving home all for £20 then it’s not worth it end of. And as for the PAR-Qs….. I know we want to be inclusive and I know we hate turning people away, but if you’re not insured and you’re not comfortable then you’re going to have to get used to it. It is just part and parcel of the job.

2. CUT CLASSES WITHOUT BEATING MYSELF UP FOR 3 MONTHS BEFOREHAND

We all know this one right…. a year ago this was the busiest class on our timetable, now no-one wants to know. It’s a tough one to get our heads around but we have to learn to do it and move on. Yes some of our participants will be sad but it’s weighing up how much you are prepared to let that affect your income, your self-confidence and your love for the job.

3. HOW TO DEAL WITH OCCASIONAL ASSHOLE/6 FOOT HUMAN THAT INSISTS ON STANDS IN FRONT OF YOU EVERY CLASS 

This is the kind of situation that everyone develops a different coping strategy for… there is no right or wrong. For me it’s forceful banter…. after all it’s my class and I’m the boss right?

A few years ago I turned up to cover Zumba in a posh area now I hate covering, in fact to the point I no longer do it unless it’s for an absolute best friend. This woman came up to me and actually snarled ‘Well I hope you’re good, Mary is amazing’. Now I was outraged that anyone could go out of their way to try to make someone feel small so I smiled at her with eyes like death and I said ‘Lucky for you I’m fucking awesome’ and I walked off to set my music up. Some people are just c#nts for fun, don’t let them get to you. Also I think for me I don’t give a f#ck if I piss off a group ex-manager or not, I try hard to be good at my job, I’m polite to people even if I want to choke them with their 0.5kg dumbbell, but if they’re actually rude they can sit and swivel as far as I’m concerned. That’s how I am in life so I don’t see why it should be any different for work.

4. HOW TO UNLEASH MY INNER PERSONALITY INFRONT OF A ROOMFUL OF PEOPLE I BARELY KNOW

Now I really think this is down to committing to the moment. Stop worrying about whether you know the choreo, whether Betty in the front row thinks you’re a twat or whether you might have just peed yourself a bit on that tuck jump. Live in the moment, be 75% of the person you are with your best people and have a ball. What goes down in the studio stays in the studio….. it’s your stage and you are there to make them feel like it’s their stage too…. if you can’t lose yourself in the music how can you expect them to! It takes ages for some of us. To stop pretending to do it like other people…. and just be happy with the goober that we are. But we all get there eventually. And if you don’t, try imagining it’s 11pm and you’re a bottle of prosecco down. That might help!

5. RELAXING ON THE PREP

Each class doesn’t have the content of a Broadway musical or a bodybuilding.com program. As long as your people are getting a good workout, learning a little something new every week or getting better at what they do know then your job is done. The aim of the game isn’t to wow the fitness world with your prowess, it’s  get your bodies the results they are after. Simples! And if you’re not, get your head in some books…. upskilling is the route to avoiding getting stuck in a rut when it comes to class content and current training protocols!

All in all you guys do a fab job so cut yourself some slack. You’ve got this shizzle!

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Why fitness comes in all shapes and sizes….

Why fitness comes in all shapes and sizes….

I’m not here to blow smoke up your ass…. in an ideal world everyone would have extra ordinary levels of motivation, pay a specialist Personal Trainer for a personalised and completely adapted program that would fit their exact needs and they would go and do it regardless of what comes up during their day, eat the perfect diet suitable for the form of exercise they have been given to do and get results that are absolutely second to none.

But it’s not an ideal world. And we all have lives to live. And more importantly we are all so completely different and motivated by such varied factors and have both incredibly different cash flows and personal preferences, how can there be such a one size fits all approach to keeping fit and healthy.

Some people prefer to train alone, solely motivated by their own personal goals and having time to themselves without other people interfering. Some people like to workout in small groups, with people they know pretty well and that they feel comfortable with, they have similar goals and it spurs them on to tick the boxes. Other people need lots of humans and noise in a room and they need someone to tell them what to do, to call them out when they’re not working hard enough and to high five them when they get the job done. It depends if you are training for a marathon, if you just want to be a bit fitter and a little healthier, if you want to compete in a physique competition, if you’d like to join an adult netball team….. the list goes on. People’s exercise preferences and goals differ so greatly that it is physically impossible for one type of exercise/training to cater for everyone. That is why there are such varied ways of working out and us fitpros are confident that there is a solution for everyone somewhere.

This is where group exercise comes in. Instructors are not ignorant…. we know that it may be more beneficial in an ideal world for every single one of our participants to have ours/another personal trainer’s individual attention for an entire hour several times a week. This, however, for most people is either not financially viable OR they don’t get off on exercising alone. The single best way to improve adherence is to exercise in an environment that you find exciting/fun. Now that could be the gym, it could be a park, up a mountain or it could be an exercise class. Whatever the thing is that floats your boat, you stick with it. Even if you need to add in less fun things to get a balanced workout, that sparkle that makes the magic happen for you, is the one thing that will to keep you going regardless of what comes along.

Good instructors stay educated. We read and learn new ways and methods to get our classes the results they want. We do courses, licenses and bolt-ons so we constantly keep as up to date as possible in the fast changing world of fitness. We may even have personal trainers, coaches and mentors ourselves for both our own personal fitness, our business and to keep us happy and pumped so we can keep delivering the service our classes have come to expect. Your group ex instructor should be just as up to date as a personal trainer at the gym…. the instructor just specialises in motivating and delivering information to large numbers of people at the same time rather than just one-on-one or in small groups.

With regard to the overall ‘type’ of exercise you should be doing there IS a one size fits all when we generalise it…. EVERYONE should be keeping their heart and lungs healthy by raising their pulse rate (cardio classes) and EVERYONE should be getting a balanced resistance workout to keep their muscles strong, their bones dense and their metabolism tip top. Something that involves improving your co-ordination can also be a bonus. Group exercise instructors may specialise in one type of fitness e.g. the cardio based dance fitness classes. But if you ask them they will always recommend that you do some resistance training as well. The same goes for Personal Trainers. A good fitness professional will never tell you that they are the be all and end all when it comes to exercise for every single person in the world – if they aren’t a spot on match for you, they will always recommend someone else for the part of your workout that they aren’t an expert in,

So all in all my point is simple…. don’t be swayed into thinking one area of exercise is better for you than another. You know yourself and you know what you like. YES you do occasionally have to do things that you don’t think are as much fun in order to get a balanced workout HOWEVER your goals dictate what you should be doing. And if your goal is to get a bit healthier, a bit more toned and to feel more confident then who’s to say whether you should be getting that from a PT or from going to classes.

I see and hear a lot of opinions both online and in fitness environments about what people should and shouldn’t be doing. People need to wind their neck in a teenie bit  – YES as fitness professionals we all think there are some very very effective ways of getting the ultimate workout. But those methods are not suitable for everyone and they certainly don’t appeal to everyone…. if you start something you don’t even like, chances are you’re going to stick to it for about 5 minutes before you chuck the towel in. Now that doesn’t sound like the perfect solution to me.

If you are starting out, pick something that makes you get all giddy about going. After you’ve got into a routine of fitting it in and sticking to it, work out what it is you are lacking and what you could add in. For most females, we tend to start with a cardio class and then realise after a few months it’s just not going to get us the physical results we were after, then we add in some resistance. And that’s OK….. think back to the moment you started exercising. If someone had told you you had to lift weights 3 times a week would you have done that willingly? And would you have stuck to it? Exercise is, for most people, a journey, and who knows, in 5 years you could be deadlifting in a gym some place, but in the meantime we are all doing what we can to be fitter, healthier, happier and live longer. And THAT is what is important!

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Why running is NOT enough

Why running is NOT enough

So you’ve committed. You pound the streets. You hit the treadmill. You’ve got your running A-game on. You’ve made time for your running regime and you’ve stuck to it. High five! Most people do not even get out of the starting blocks – they manage it for a week and then low and behold it all seems like too much effort and they’re back on the sofa loving a bit of Eastenders and wishing they could be fit.

You are getting fitter and you can run for longer. Maybe you’re even entering some races here and there for a little extra motivation and to keep yourself focused. Maybe you look a little slimmer and you’re feeling much better in yourself. The thing is, you’re not physically seeing the results you expected. You ARE a smaller version of how you were before you started running and you fit in a smaller dress size. BUT you’ve still got some ‘fluff’ around the middle and the only reason you look more toned is because you’re smaller, rather than because you’ve actually got more of the ‘tone’ that you wanted.

The thing is this is not limited to running. It is typical of any predominantly cardio-based program. Man (and woman) cannot survive on cardio alone! It is imperative to our fitness levels, to the care of our bodies and to how we look to add in some form of resistance training.

What is resistance training?

In real terms, it is using your muscles against a load. Now the load could be anything from weights or kettlebells to a small child or your own bodyweight. We lift the load from A to B – so imagine a press-up if you will. You are lifting the load of your bodyweight from the bottom of the rep to the top. Now that is resistance training.

Resistance training is the one thing that will give you the ‘tone’ that you were after in the first place. It also helps to prevent injury (especially important for runners), to decrease the risk of developing osteoporosis AND it boosts the metabolism. Now there is a winning sentence if ever I wrote one.

Basically the more muscle you have, the more you boost your metabolism. Let me just quickly smash one myth in the face. YOU WILL NOT LOOK LIKE ARNIE!!!!

It is physically impossible! People with that much muscle LIVE in the gym, they lift weights multiple times a day and eat enough protein to feed a small village. You do not need to worry about that!! At all. In the slightest. Secondly, if you notice that you’re becoming a little more muscular than you would like then you change up the training right? You don’t just wake up one morning and out popped a gigantic bicep and a neck like a builder. Change is gradual…. you have time to make decisions along the way lol!

What does resistance training look like?

It comes in many forms. Not all workouts are just cardio or just resistance…. many are a mixture. Try something like HIIT for example (High Intensity Interval Training) some of the moves are predominantly cardio but things like squat jumps, jump lunge, press-ups, high step ups etc also have more load involved. Other class concepts like Body Pump, LBT and ‘toning’ classes will also be resistance based.

As a fitness instructor who sees people train first hand, I cannot tell you how many people put too much emphasis on the cardio part of their workout. It’s because we are programmed by the media and by fitness information given out decades ago. Cardio is also fun and it produces the sweat…. which we are programmed to think we need to see in order to see change.

Going for a run makes you feel free. It’s a great stress reliever and a great way to clear your mind. Now if THOSE are the reasons that you run, then RUN! I am definitely not telling you to stop running. Cardio is GOOD! There is no point looking like a fitness model but coughing up a lung when you try to run from a charging bear!

However, if the reason you are running is to lose weight and look more toned then it’s time to rethink your strategy. YES leave the running in there – cardiovascular health is important and it’s great to keep your stress levels in check. Let’s just make sure we get the resistance training in there too.

How can I add resistance into my workout programs?

Here are some ideas:

****** Check out some classes with your local fitness instructor or at a gym e.g. Body Pump, LBT, any ‘toning’ type class. Classes great for complete newbies will probably involve bodyweight/resistance bands/ swiss balls. Something to tickle your fancy if you’re a little more experienced will be weights classes.

***** Find a Personal Trainer who knows their shit. You will be surprised how many PT’s I still see beasting someone with cardio just because they know the client will perceive it as a hard workout. Like I said, cardio is not a bad thing. But it’s not going to change your body into the shape you have in your head. PTs will also give you one on one support to get your technique spot on. So if you have the coordination of a drunk donkey then have a couple of sessions with one to get your A-game on.

***** Find a home workout program that includes resistance. Most should!

***** Get on YouTube and find some free workout ideas! There are some great ones!

Any questions email me…. I love an idea for a new blog post! And we could even get a Facebook Live/webinar up so I can answer your questions online.

For more info on Anna’s classes in Feltham & Teddington go to www.annamartinfitness.co.uk

For more info on Anna’s home workout program ’14 Day Fix’ go to www.always-moving-forward.com

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LOSE WEIGHT, TONE UP & feel AMAZING right NOW!!!

LOSE WEIGHT, TONE UP & feel AMAZING right NOW!!!

After the miracle solution huh?! Well here it is:

Pull your finger out your ass and drop the excuses

Yup. That’s it. Let’s do it. What is holding you back?

People will try and sell you a miracle solution. A pill you can take, a shake you can drink, an exercise you can do. It’s all bollocks. EVERYTHING works for a short period of time and then you’re up shit creek stuck in a plateau thinking ‘being healthy just didn’t work for me’.

What motivates you is almost irrelevant. A lot of people are vain as hell (I’m not excluding myself there!) and want to look as machine like as they can, however it’s a load of old crap really. At the end of the day there’s bugger all point to looking good if it’s an effort to get yourself out of the chair/run for the bus/play with the kids in the garden. I don’t know about everyone else but the thought of being in my 70’s and being unable to enjoy life scares the sh*t out of me. And exercise & diet play a massive role in maintaining muscle mass, flexibility and the energy levels required to live a full and happy life.

In the fitness game, all we hear is excuses…. why someone can’t make it, why they can’t finish their set, why they’re too busy to walk for 10 minutes a day. We are used to this, it’s standard, in fact as soon as we hear one coming most of us zone out.

What we like to hear are reasons & solutions…… ‘I couldn’t make it to class last night because **** didn’t make it home from work to take this kids but I did my Insanity DVD instead’, ‘I can’t do this exercise because it makes my **** hurt, what can I do instead?’. For every person who’s too tired after work there’s one that bribed the neighbour to look after the kids so he/she could pop out for a run. Every time one person tells me ‘I just get home (at 7pm I’d like to add) and it’s just too late by the time I’ve got in and changed my clothes and had something to eat’, I just want to scream ‘eat on the frigging train home and take your workout gear to work with you then’. In almost everyone’s life there is a solution to the issue of fitting in exercise even if it’s not exactly what you want to do and when.

Fit pros like it when you train with us. That’s how we make money. However this isn’t the best-paid industry in the world and we’d definitely be richer with a conventional job, so it’s safe to say we don’t give a shit where or who you train with as long as you are moving! We are in this job because we love fitness, we love helping and motivating people and we are SO HAPPY for you if you make a lifestyle change regardless or what or who it’s with.

From a beginner’s point of view, pick something that takes your fancy and stick to it for a minimum of 12 weeks. Whatever you can fit in. During these 12 weeks educate yourself. Follow fitpros on Insta…. get some recipe ideas, some nutrition tips. Chat to fitness friends (not ones that sell HerbaSh*te or Forever Dying they don’t get it) and suck in their magical knowledge. Yep going to aerobics class once a week may make a difference in the beginning but you are gonna have to step it up after a while and what are you going to have to step it up to? It’s worth doing the research so you can avoid getting bored or becoming demotivated.

Some form of resistance training will have to go in there at some point to get the results you want. I like muscles. That’s not for everyone. Pick a form of resistance training that you like the look of…. whether it’s functional bodyweight stuff, dangling from a TRX, stroking a kettlebell or pumping iron with the big boys at the back of the gym, there is always SOMETHING which you won’t detest. And you might even end up liking it!

The same applies with diet. Yep it’s confusing with all the mixed messages out there but take it from me…. if you get advice from someone and it sounds like bollocks then it probably is. If they don’t know the correct words for macro and micronutrients and start trying to sell you some mail order looking product then smile sweetly and walk away. Eat healthily. Drink water. Shower in vegetables. Lick some decent protein! Avoid processed muck and read up on how much is too much for someone of your build and size. Eating a decent diet isn’t just for people that want to look different, your nutrition plays a massive role in your performance, in how lethargic and bloated you feel etc.

It’s your call. It’s your body. It’s your life. But I’ll be buggered if I’m letting fear, self-consciousness or apathy get in the way of me enjoying every last second and all of us sweaty fit pros want to motivate other people to feel the same.

By the way I’m writing this on a hill and on every side of it there’s a half nakedmiddle aged man in a suit. I feel like I might have inadvertently put myself in the middle of Fight Club. If I’ve got a black eye tomorrow then you know I joined in!

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Why do some people manage to stick to a workout regime…….

Why do some people manage to stick to a workout regime....... and other's fail miserably?

So I was thinking this morning, what is different about the people that stick to an exercise program – or what is different about that person at that exact time in their lives? Why do some people get better results, and why do other’s end up feeling like they are wasting their time.

Here’s what came to mind…….

1. CONSISTENCY –
they set themselves a schedule and come hell or high water they stick to it. Almost nothing will get in the way of their exercise…. They fully realise how important it is for themselves and their families to stay healthy and so they do it. End of.  Some people like having a timetable and are not easily swayed from it. This helps massively with keeping on target with any type of exercise plan.

2. MOTIVATION – how much do they want it? Is it just a passing idea because their neighbour is doing it and they don’t want to miss out or do they really want to feel/look/perform differently.  How deep-rooted the motivation is massively depends on that person’s mindset and background and what inspired them to exercise in the first place. For most of us, it is probably a degree of vanity – we want to look as good as we possibly can and this is a massive motivator for us. For others, it might be performance related – and I don’t mean just athletes…. are we hoping to get more agile, to be more mobile, to retain our flexibility into older age, to be able to run for the bus without needing an inhaler. In my opinion, how much the person wants the outcome they have imagined in their head, is directly correlated to how much effort they are willing to be able to put in to it.

3. INTENTION – We all know if you go to lift weights and flap around a dumbbell for 30 mins without connecting with the muscle you are using, then you’re gonna see feck all difference so why do we expect it from a class? You need to put the effort in to see the results. If you attend a cardio class and don’t leave a little moist in the armpit region then that’s down to you. For example, I love dancing, when I dance I feel like I’m sprinting from a crocodile because my muscles are on fire where I’m putting in so much effort. Come and waft your arms around with no intention and the results will be completely different

4. SUPPORT – some people get this at home, have families that truly want them to have that time to themselves/be healthier. Others don’t. So make friends at class or in the gym. They don’t have to be a sister from another mister. Just someone you can say hi to and who will slap you on the back when your butt is looking good. Women are much much more likely than men to join a group exercise program…. but you often see guys training in twos or threes in the gym…. so both sexes like the motivation and the competition of being around other people while they train.

5. WILLINGNESS TO MAKE A CHANGE– I know people that come to my classes who work 3 jobs, have young children and STILL come to class week in week out. So when someone looks me in the eye and more or less tells me they can’t be bothered to change their diet or they can’t ‘fit in’ a class, then be prepared for the eyebrow. That person isn’t going to do what they need to do to see results. They’re just not in the right place to do it and only they can give themselves a kick up the arse to find that willingness to change.

6. DITCHING THE FEAR – so you come with Mary but Mary’s lazy as f#$k and any excuse not to come and she’s in her PJs in front of Eastenders before you can click your fingers. You really want to come so why don’t you come alone? Fear. Fear stops us from doing lots of cool stuff. So work you way round it and kick Mary in the face.  Ditch her and make new friends at class. New friends who are going to say hi when you get there, high five you when you don’t drown in your own sweat and be pleased you came because you made them feel more confident too. Then Mary might pull her finger out cos she’s got FOMO!

So high five to all of you guys for being fitness legends and sticking to this stuff for so long and for anyone desperately wanting to make that change, just jump on right in there! It’s a big leap, but once you make it, the opportunities for a real lifestyle change are endless!
Peace out!

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How to make a lifestyle change

How to make a lifestyle change

People always say to me ‘oh but it must be easier for you because you enjoy exercise and yeah for sure, I 100% agree with that. But the thing is I didn’t use to. I used to frigging hate it. My Mum used to drag me out on runs with her as a teenager and I used to pretend my shoelace had undone so I could have a break. She must have wanted to throttle me with it. I’m surprised she didn’t to be fair, I was pretty annoying.

I was chubby and unfit at college but then at uni I decided enough was enough and I started to get my shit together. I was nowhere near as fit as I am now but I could do 15 mins on a treadmill at 6mph so for a wine covered student who loved a fag I was pretty chuffed with that.

For me exercise and healthy eating was something forced upon me as a child and which I then forced upon myself as an adult. The thing is, with repetition habit then forms. And once something is a habit it no longer feels like an effort. Once that feeling of effort has gone then it begins to feel almost enjoyable. Before you know it you’re discussing it with friends who ‘enjoy’ the same thing….. And then you realize. You’re not forcing yourself anymore…. it is actually fun and it no longer makes you want to punch yourself in the face. Now I’m not gonna lie and says it’s easy…. I’m 35…. I reckon I’ve been enjoying exercise about 10 years…. And forcing myself/being forced for the 12 years prior.

Its gonna take work and a shit load of motivation. But if you want whatever it is that is motivating you then suck it up and crack on. Give yourself a solid kick up the ass, enlist the support of loved ones (if you have people you don’t want to stab in the face, and jump in balls deep). There is literally nothing to lose and so much to gain. There’s gonna be sh*\t days and better days and days when you feel like a ninja. But no matter what, you’re still another step forward from the old you.

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The Top 9 Things That Make Your Fitness Instructor Weep

The Top 9 Things That Make Your Fitness Instructor Weep From The Eyeball

We love you guys a lot…. a lot a lot a lot…. you enable us to have the BEST job in the WORLD! We stand up there in front of you all, watching you smash your fitness goals and we feel truly lucky. I think most people agree that the joys of group exercise come from the quantity of lovely humans in the same space at the same time…. it brings a buzz that cannot be rivalled, both for the instructor and the participants. That said just occasionally it can go pretty wrong! Here are the top 9 things that make a fitness instructor internally weep into their protein shakes!

  1. WHEN YOUR LEGGINGS ARE A LITTLE MORE REVEALING THAN YOU INTENDED

It’s happened to the best of us…..  you’re arse up rocking our your best pike jump and the lad behind you gets a lot more than he bargained for! Save the poor chap his blushes and make sure you do the squat test before you wear them….. every fit pro round the country bends over to the mirror in the H&M changing room. It’s a rite of passage and it’ll make sure you keep your beautiful underwear as covered as you intended it to be…. if you even wore underwear…. just saying!!!

  1. GETTING TERRITORIAL OVER ‘YOUR’ SPACE LIKE A WOLF WITH PENT UP RAGE

We get it – you like to stand in the same place every week – you get used to looking out of a certain side of your eyeballs and it feels weird to move! However, as with most things it’s a first come first served type of scenario …… and if someone stands there first then it’s kinda tough frigging doobries. Instructors want everyone to feel comfortable and we love it when people shuffle forward from the back row, so for us it’s always helpful if you can rock a little flexibility when it comes to where you stand. Plus it keeps us on our toes too…. we get used to seeing the same faces in the same places and sometimes it’s good for us to see the room laid out a little differently too!

  1. NOT BEING HONEST IF YOU DIDN’T LIKE A CLASS

We can take it – we like feedback! It is in our nature to want to give as many people the workout they want….. obviously if you come and tell us we are total shite we may cry all the way home, but letting us know what you did and didn’t like about a new concept or a new style of class is good for us – then we can make adjustments wherever we can. Or alternatively we can add in different classes to appeal to different people! We especially need to know if it was too hard or too easy – when we ask you how hard you are working during the class, that’s your opportunity to let us know we need to up the intensity or take it back for a bit. Honesty is the best policy!

  1. NOT BEING HONEST IF YOU DIDN’T LIKE A CLASS

We can take it – we like feedback! It is in our nature to want to give as many people the workout they want….. obviously if you come and tell us we are total shite we may cry all the way home, but letting us know what you did and didn’t like about a new concept or a new style of class is good for us – then we can make adjustments wherever we can. Or alternatively we can add in different classes to appeal to different people! We especially need to know if it was too hard or too easy – when we ask you how hard you are working during the class, that’s your opportunity to let us know we need to up the intensity or take it back for a bit. Honesty is the best policy!

  1. WHEN YOU COME TO CLASS IN HEELS AND A SKIRT (AND IT WASN’T A MISTAKE!)

Yeah this has happened. Enough said.

  1. TELLING US AT THE END OF THE CLASS YOU HAVE AN INJURY/ARE PREGNANT

Well we’ve just had you waving a kettlebell around in the air when you are recovering from a dislocated shoulder…. we would definitely like to have had that information first and foremost. The same goes for aches and pains during class – yes we want you to feel it working, no we don’t want you to be about to shed physical tears as you feel like you are being torn limb from limb…. let us know! We can find you alternative moves. And NO it’s not embarrassing…. everyone needs alternatives at some point. The only thing we care about is the fact that you are there and training! We are trained to be able to cater for MOST people – very occasionally you may find that an instructor is referring you to a different class/trainer and that is OK. It’s because we know they are more equipped to handle certain injuries/conditions or because we would prefer that someone more experienced in that field gives you the training advice that you need.

  1. CHOOSING THE WRONG CLASS FOR YOU JUST BECAUSE YOUR MATE IS DOING IT

Like I said before we like people to feel comfortable. And we want you to come back! Doing Zumba dragged along by your friend who is a secret dance floor diva whilst you cannot think of anything worse that dancing infront of other people doesn’t necessarily bode that well for your enjoyment of the class. Likewise if your friend likes someone screaming in his/her face military bootcampstylee but you’ve never done an exercise class in your life and you are feeling a little nervous, probably isn’t going to be a match made in heaven! Talk to us – that’s what we are there for. We will help to advise you and find something that matches your aims, goals and personal preferences. That being said, we truly do not care if you are ‘good’ at dancing/a secret ninja – we pride ourselves on catering for all fitness levels and we want EVERYONE to have access to good quality and effective classes. However, we do want you to have fun and enjoy your sessions – if you don’t, then come and talk to us and maybe we can recommend something you will LOVE instead of just tolerate!

  1. TELLING US YOU WANT TO LOSE WEIGHT AND TONE UP BUT YOU’RE NOT PREPARED TO CHANGE YOUR DIET, ALCOHOL INTAKE OR EXERCISE REGIMEUmmmmmmm…… we can’t change the maths…. although we wish we could because we love having naughty stuff now and again too. It’s simple, to gain muscle you need to be in a calorie surplus, and to lose weight you need to be in a calorie deficit. We are sorry that that doesn’t sound like a whole lot of fun, but unfortunately we didn’t make the rules dammit! If you don’t want to do any of these things, then that’s fine, we are happy if you are happy. However if you really want to see some results, then you are going to have to make some lifestyle changes. But that’s what we are here for, so make the mental commitment and we will help to get you to where you want to be!

 

  1. WRITING OFF A WHOLE FITNESS PROGRAM BECAUSE YOU WENT TO ONE ‘BAD’ CLASS

A class is delivered by the instructor. If you don’t like them you are probably not going to like the class. This doesn’t mean the class concept or the program is shit. It’s just that you didn’t like that one person. And that doesn’t mean they are shit either. It’s just a case of personal preferences. Classes & instructors are like bras. Once you find one that fits and delivers the right amount of support for you then you buy it in 8 different colours. You don’t stop wearing a bra just because the underwire of the first one you ever bought came out in the wash. You try a different brand and a different shop until you find the perfect match. And it’s the same with fitness, don’t let one experience dissuade you from starting a journey you were so excited to be on.

  1. BYPASSING THE FITNESS MAGIC

We need you guys! We can’t keep the energy up all on our own….. we try…. VERY HARD…. but to leap around on your own like you are having the best time of your life when everyone in the room is looking at you like they would rather stick pins through their nail beds is a VERY tough task! We know you are probably tired/stressed/over it and that is COOL it happens to us all, but if it happens to everyone all on the same day then pretty please someone take pity on us and join in with the whooping and hollering. We know it’s part of our job, but we feel like a full-on numpty having our own little solo rave!

We also love it when you guys look after our newbies! Instructors LOVE our core gang and you guys are what keep the banter up and the energy high…. but we LOVE you more when you stroke a newbie. They have plucked up the courage to try something different, whether it’s their first ever class or trying a new instructor/facility, it’s still a little nerve-wracking. So when you are nice to them it rocks our world…. even a friendly smile or just a kind word can go a long way when attending a class solo for the first ever time. That can be enough for the newbie to return…. and that could all be down to you. We do whatever we can to talk to people, but sometimes a conversation with the instructor, when other people are around, is the worst situation a nervous newbie can be in. We are often teaching back to back classes so we can’t take a lot of time out, so it’s you guys that build our community vibe and make people feel welcome, and for that, we are ALWAYS grateful!

So in summary, there isn’t a single fitness instructor in the land that doesn’t LOVE this job. We don’t get benefits of any kind, we are unlikely to ever be millionaires and we haven’t had a pay rise in over 20 years (that’s not even a joke!) so we are DEFINITELY not in it for the money. We do it because it makes us happy in our hearts – and that is because of you wonderful humans making us smile every day….. even if you do occasionally turn up in an entirely see-through outfit ha ha!

Big up to the group exercise massive! Brapbrap!!!

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The dance fitness artillery

The dance fitness artillery

So I’m currently dying after teaching dance fitness for the day in a local school for their ‘Health Awareness Day’…. I had Year 1s -Year 4s doing Zumba andYear 7’s-Year10’s doing Hype which is my street dance fitness concept. It made me start thinking about all of the weapons and heavy artillery you gain over the years from teaching.

I stood there today in front of 120 5-7 year olds and not for one second did I think ‘Holy Crap what am I going to do with this many children’. Similarly, I just had 60 kids age 14-15 who were mildly unexcited about the prospect of a little dance fitness. I remember how I felt when I first started teaching and I would have been a little overwhelmed with so much noise and so many people in one room. With time, however, you build up what can only be described as a library of heavy weaponry that you can whip out of the bag at a moment’s notice. It’s like flicking through a mental notebook until you find the suitable piece of knowledge that you know is a game changer for this group.

This is the thing. It takes YEARS to build up your artillery and more years to put them into practice enough times to know what is more likely to work with which different audience. For example, teens, where I live, are NOT going to do things that you might be able to get groups in different areas to do. Likewise, I don’t rock up to a cover class with the same playlist that I do for my class at my own venue. You have to react to the group that you have in front of you to give yourself the best chance at success and let’s be honest, your best chance of not being eaten alive.

Participants can be brutal – teenagers, for example, make sure you know if they don’t want to do something….. but it’s not limited to kids. I remember turning up for a cover class at a local leisure centre, waiting in the corridor outside with some of the members. One turned to me and said “I hope you are good because ##### is amazing’. For those of you that know me, I have almost zero filters at the best of times let alone when I’m enraged and in my best jovial tone out popped “Well luckily for you I’m f*cking awesome” and I smiled sweetly and carried on talking. The thing is, I didn’t particularly think I was f*cking awesome if I’m honest, but I’m a big believer in faking it ‘til you make it and this was going to be no exception. In I went and put in 100% and walked out with my head held high and them offering me a full-time class. Which I didn’t take because let’s be honest, I hold a grudge.

And this is my point. People are going to make you question yourself, you are going to have your confidence dented from time to time, you are going to have to teach when you feel like crying and when you wish you hadn’t said yes to that particular job/class. However, we have a job that requires us to suck it up, get on within and get out that big bag of dance fitness weapons and choose which one is going to get us (and our participants) through the class having as much fun as humanly possible.

So for new instructors, and in fact all instructors, it’s something I’m constantly reflecting on…..what have you got in your bag of tricks and how can you make it bigger. It can be as easy as brainstorming, checking out class plans and ideas online, getting together with friends and swopping info, doing a course here or there. Whatever it is, one of the keys to a long career in this game is swopping your mini rucksack for a giant holdall and smashing through whatever your class can throw at you. We are group exercise ninjas…. thinking on the job, constantly in stealth mode changing things as we go, reacting to what’s in front of us, occasionally throwing a grenade at the rude ones but generally just smashing the sh*t out of sweat. Group ex-instructors you rule!

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For more information about our latest dance and fitness libraries and concepts or if we can help you with anything else please don’t hesitate to get in touch..

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