Group fitness instructors come in all shapes, sizes and personalities.  Some can dance, some look good in the latest fitness fashions, some are good cheerleaders, some are inspirational coaches, some are all of the above.  So when looking for a class, what should you expect from your instructor?  Here are ten characteristics of a great instructor from the most reliable source...Facebook. 

1) Knowledge.  A great instructor is educated.  They know their stuff.  They have dedicated time and money to know more about health, fitness and how to motivate a room full of people.  A nationally recognized certification is a must.  An instructor certified by an organization such as ACE, ACSM, AFAA or NSCA has proven themselves to have a working knowledge of fitness and how to safely teach it.

2) Confidence.  A great instructor will walk into the room and everyone will know who is in charge.  They will be confident in their word and actions, and confident in their students.  They will face the class and move around the room to interact with everyone present.  They are "other" focused, as opposed to "self" focused.  In short, a great instructor will "bring it".

3) Preparation.  A great instructor shows up with a plan.  They have taken time to plan out the music, the theme of class, and the exercises.  They get to class early enough to set up everything they need, and have time to talk to newcomers.  They carry extra batteries, mic covers and a spare water bottle in their gym bag, just in case someone forgets one. 

4) Commitment.  A great instructor shows commitment to his students by being consistent.  They show up.  They continue their education.  They are always looking for new ways to motivate.  They are in this business of fitness for the long haul.  And it shows in the results their students see.

5) Fun.  A great instructor knows that everyone in that class could be on a treadmill.  Or in front of a TV.  But they chose to come to class for a better experience.  My favorite teachers make it so much fun to be in their class, I can't stand the thought of skipping.  I might miss something! 

6) Variety.  A great instructor mixes it up.  There is never one class exactly like another.  The music changes, the routine changes, the way the students face changes.  Great instructors challenge their students to get out of their ruts and try new things.  And then they celebrate together!

7) Awareness.  A great instructor knows what is going on in class, whether they have seven students, or seventy.  They keep a keen eye on the back row, without calling attention to those who may feel self-conscious about being there.  They watch for things that may be unsafe, and give subtle corrections.  They also watch for those who can push harder and give not-so-subtle "suggestions".

8) Modifications.  Almost everyone in my informal Facebook survey named this as a top priority.  A great instructor will have several options in her back pocket for each exercise.  Each student, with her own strengths and limitations will leave class feeling successful if the instructor gives modifications.  They make fitness accessible to everyone.

9) Acceptance.  A great instructor creates an environment of acceptance.  They know that building a community is important because if a student feels a sense of belonging, they will keep coming back. 

10) Love.  A great instructor knows that they have a gift to share.  They have a passion for vibrant, healthy living and they can't wait to pass that on to the people who fill their classes.  They lead their workouts with love for the people in the room, knowing that those people will pass on the love to their friends and family.  A great instructor knows that a room full of people sweating and smiling together is the beginning of a better world.

I am so proud of my friend and client Hollie Parry.  I think she got tired of hearing me ramble on about having a goal, something to train for.  But instead of just signing up for a mealsy little 5K, she got me off her back by signing up for the Wasatch Back.  Yes, RAGNAR!  Not only did she sign up, she put together her own team and trained her little legs off to prepare for this monumental event.  I want to share her words with you, and to re-emphasize how great it feels to set your sights on something, to sweat and grunt your way to a finish line, and then to say "I DID IT!"  In Hollie's words:

"Thanks for this beautiful reminder of how amazing it is to stretch and do something beyond what we ever thought we could do. All I have to say is: It was so worth it!

So the rundown....

I ran my first 3.6 in 31 minutes. It was hotter than hades and high elevation and I don't think any of us anticipated how hard that was going to be. But I did it and surprisingly, I did it fast!

My second run was the downhill 7 miles and I FLEW down the mountain. I ran the first two miles at an 8 min. mile. It was a beautiful run! Super cool, dark, a little solitary! The last mile was BRUTAL! But I ran that entire run in 56 minutes. Another amazing victory for me. The big deal about that race was that I stepped either off the pavement or in a pothole or something twice and the last time I rolled my ankle and almost went down. I stretched as much as you can in a van but by the next morning, I couldn’t even walk. I was so worried about my last run!

I found a chiropractor at the major exchange (complimentary for the runners) and he worked on my ankle and back a little. I was praying like crazy for strength to run the last 6 miles. As the runner handed off to me I had a little voice inside my head tell me to just slow down and take it easy. So that’s what I did….sans headphones, sans pressure. It was a BEAUTIFUL RUN!!!! I made it running all the way to mile 5. After that I had to run/walk the last mile because that’s all I had left in me. But I finished EVERY race with a full out sprint to the finish…in honor of you! I felt like I gave this race and this experience everything I had and I don’t regret a moment of it.

All in all, it was AMAZING!!!! I am already gathering my team for next year so we can register in the next few weeks and get a spot…..they are predicted to go fast!!! I am so grateful to you for your help and encouragement in this journey! I literally couldn’t have done it without you!!!!!!! I will forever be grateful to you for coming off the bench with me and pushing me to run just a little faster.

Unfortunately, I can’t really walk all that well right now. My ankle is surprisingly fine, but my quads are shot! I think I might have finally caught up on enough to sleep to function (ha ha) but I am still trying to rehydrate. I lost 10 lbs in two days!!! Happy to see that number on the scale, but I know that I have to get it all back before I am recovered fully from loss of water. WORTH IT!!!!!!!

Good times, great experience, and I am ready to do it again….in a year!"

Way to go Hollie, you did it, and I am so proud of you!

“Time is free, but it's priceless. You can't own it, but you can use it.
You can't keep it, but you can spend it. Once you've lost it you can never get it back.”
~Harvey MacKay

I spend most of my waking time either preparing for a group fitness class, or trying to inspire people to attend.  So the message I share here is going to seem like an about face.  But I've been thinking lately that there are times when the gym might be a petter place for you than the studio.  Really?  Really.  Consider this scenario.  I spend a good two hours on a Sunday evening putting together the music, choreography, motivational messages, and class theme for my two Monday classes.  I arrive at the gym in time to set up and greet any new students.  Thirty people make the effort to show up after dropping off kids, etc. and are ready to dedicate the next hour to bettering themselves.  Fifteen minutes into class, I hear a loud conversation coming from the back of the room.  Full on conversation.  No workout going on whatsoever.  Then another.  These two separate conversations went on for the entire hour, no matter what I did.  And then I see someone texting between exercises.  Come on folks.  Why are you in a group fitness class?  Here are a few points I would like you to consider when taking a group fitness class:

1. You are not the only person in the room.  Your conversation or phone call is distracting to the other people in the room.  They are in class because they want the instruction and motivation a group setting provides.  If you have calls to make or conversations that are pressing, consider working out on a treadmill or in the weight room where talking and texting don't affect others' experience.

2. Turn off your phone.  I do, and the world doesn't stop while I teach a class.  I have neurosurgeons, CEOs, and professors in my classes who find a way to avoid checking their phones for the precious hour they have set aside for exercise.  If you are really worried about your kids reaching you in an emergency, put your phone on silent and tell them you will only respond if it is, in fact, an emergency.  With blood.  Otherwise, either wait until after class or step outside to tell little Bobby to mke himself a sandwich.

3. Be selfish about your workout time.  I don't know about you, but when I get to the gym, I know that will truly be the only hour I have for me in that whole day.  The rest of the day is for everyone else.  Bosses, kids, spouses.  Take the hour you have set aside for exercise seriously and make it count.  Look at each repetition, pedal stroke, dance step or stretch as putting you one step closer to meeting your goals.  The other stuff can wait until you're done.  And when you give your workout 100% of your attention, there is so much more of you to go around afterwards!

4. Plan to stay for the whole class whenever possible.  I realize that occasionally something will come up and you will have to leave early.  I love it when people let me know this ahead of time, so I don't worry that they are sick or injured when I see them leaving class.  Coming in late and leaving early are distracting, to the instructor and to those around you.  I always have a pre-class announcement that lets everyone know what to expect, what our focus is, etc.  And I try to end every class with either a challenge or a motivational story or quote.  It takes so much away from this 'grand finale' when people are chatting and putting things away early.  Stay with me.  I promise to make it worth YOUR time.

I think yoga is the secret to a happy marriage.  I kid you not.  And not for the reasons you might think.  The fact that there is such a thing as a "yoga butt" is not my point.  And while your partner might enjoy seeing you do "happy baby" (google it) there are far greater relationship benefits to bending yourself into a pretzel and breathing.  I think my years of yoga practice are actually helping me be a better married person.  Last week, Michael and I celebrated our 15 year anniversary.  If you know both of us, you know what an accomplishment that is.  And as I understand it, the seven-year-itch is now the four-year itch.  I believe yoga is one of the things that has helped us be a better couple.

On the day of our anniversary, I taught a yoga class.  We did the obligatory 15 chaturangas (tricep push ups), held poses for 15 breaths, and did 15 sun salutations.  But as the class progressed, several things came to mind about yoga and how it teaches us lessons about our relationships. 

1. Yoga helps us be in the now. Take three slow, full, deep breaths.  Notice the way your breath sounds and feels as it comes and goes.  It's impossible to be anything but present when you are focusing on your breath.  And I believe the greatest gift we can give to our partner is our presence.  The gift of being fully present and in the moment is rare indeed in my house, and in most relationships but my practice is helping me live more in the NOW.

2. Yoga teaches us to be non-judgemental of ourselves and others.  I have learned on my mat that each day I show up with a little different package.  Some days I'm more flexible.  Some days my balance is off.  Some days I'm less patient or more calm.  I am learning to be where I am, and how I am, and just notice, but not judge that.  Wouldn't it be great if I was able to master this and translate it to being non-judgemental of those around me, namely my spouse?

3. Yoga helps us focus on the details.  A student, Jessica brought this one to my attention.  She said that as we were doing our 15 sun salutations, each one the same as the last, it dawned on her that in marriage, every day is pretty much the same. She decided to try and make each salutation a little different.  To mix it up and keep it interesting.  I'll have to ask her if she tried the same thing at home this week.

4. Yoga helps us with balance.  In tree pose as in marriage, it's important to have a strong foundation.  To be grounded.  And to reach for the sky.  To breathe and remain calm even as the winds blow around us.  Look at any tree in a wind storm.  They do not stand erect and rigid, they bend and sway and in doing so, weather the storm. 

5. Yoga teaches us patience.  Getting into a challenging yoga pose is one thing, holding it is another.  In doing so, we learn again the value of breathing and being present.  Even in a challenging situation, we can choose to focus on our breath and choose to be present with what is.  To not run away when things get hard.  Often, our letting go is the key to our holding on.

6. Yoga helps us "wring out" and release what we don't need.  Twisting postures are great for cleansing, giving our internal organs a massage and helping us literally wring out the toxins and junk inside of us.  Our partners do the same.  I heard a quote by Beth Moore in a women's Bible study saying that difficult people were in our lives to "bring out the worst in us".  I believe that's true of my husband.  He truly can bring out the worst in me, the stuff that really needs to get out, so what's left is the best of me.

7. Yoga reminds us that we are all connected.  At the end of every class, we send each other on our way with the word 'Namaste'.  Loosely translated, it means "I bow to you", and it acknowledges the fact that we are all one.  We all have beauty, gifts, and a desire to love and be loved.  When we see that in ourselves, and ultimatley in one another, miracles happen. 

I'm so grateful for the journey I'm on and for the lessons my yoga practice is trying to teach me.  My next step is getting my husband to join me.



Newton's law of inertia says that an object sitting still will stay still unless a force is acted upon it.  And an object that is moving will keep moving unless it is stopped.  Well Moms, we're that force for our kids.  Watch a young baby or a toddler.  They almost never stay still.  Kids stay in motion, oh until we put them in school for seven hours a day with no PE(!!!) and then expect them to stay active as they get older.  The rate of childhood obesity in America is testament to the fact that what we're (NOT) doing is working.

So earlier this week we showed up at the park a whole hour early for the soccer team party.  So I got to practice what I preach.  My two youngest and I made a great obstacle course out of the playground and surrounding area.  And guess what...they had a blast, and didn't even know they were exercising!  Plus I got a pretty good workout in, and having my kids with me made me feel less self conscious about doing tricep dips on the monkey bars.

Here is an idea you can use to turn your neighborhood park into a workout (or playout) for you and your kids:

Keep some inexpensive, colorful cones in your car for easy set up.  You will do one cardio drill and one strength drill, going back and forth until you drop, or until the kids get bored. 

1. Put cones in a line on the grass, 5 feet apart.  Run them like a slalom course zig-zagging down and back
2. Do 10 push ups on a park bench
3. Make two rows of cones about 4 feet apart.  "Speed skate" from side to side down and back
4. Go back to the park bench and do 10 tricep dips
5. Place the cones in a big circle and play a game of tag, staying inside the circle
6. Hold each other's feet while you do sit ups
7. Play hide the cones, finders have to run as they search.  If you find a cone, everyone has to close their eyes and count to 20 while the finder hides it again in another spot.
8. Do step ups on a curb or bench.  10 times on each leg.
9. Place cones in a square.  Try to walk an imaginary tightrope between cones going around the square
10. Do pull ups on the monkey bars.  Help the kids by holding their knees while standing behind them

Get creative.  The idea is to let your kids see you being healthy and active.  They will love the idea that you're really playing with them!  Let me know what ideas you come up with.