- Doing a class at home is a hundred times harder than teaching a class in a gym.
- It’s also really hard to not just stop half way through a session at home and start doing random household tasks… like dusting your lightshades!
- You may find yourself randomly looking around the room and randomly smiling at nobody as you do a class at home.
- You’re probably already wondering if you’ll remember how to teach when gyms reopen.
- When gyms closed you thought to yourself I’m going to have all this time to learn the new releases, I may even script.
- Two weeks in you haven’t touched them and have realised you’ll still probably leave it until the week before to learn them.
- Logging into a quarterly webinar and not being able to talk or be seen on camera seems weird now we are all Zoom experts.
- You’ve listened to so many different explanations of why we can’t use the music to teach classes online you should be a PPL PRS music licencing expert but actually you still don’t really understand because Zumba don’t seem to be having the same problem.
- You have however strangely enjoyed doing a bit of freestyle teaching or body weight training.
- You’ve probably taken up running.
- And if you were already a runner you’re now shocked by the number of runners you now see out each day. Like really, I used to be able to run in my park without passing a soul now it’s like the Great Manchester Run out there!
- You are now coming to the realisation that you can’t eat like you normally do because now you’re not always on the move. You miss classes and members of course but secretly this is why you really want to gt back to teaching as soon as possible.
- You’re worried your chocolate consumption may mean you won’t be able to jump when we return.
- You’ve actually wondered if Smart Start also applies to the instructor.
- You’re already starting to dread the DOMs you will feel after that first class back.
- And the saddle soreness!
- You don’t need to wear gym kit every day now but you still do. Because that’s all you own.
- You still randomly instinctively put batteries in your basket at the supermarket and you will have a battery stockpile by the time you return to teaching.
- Listening to other music is a revelation.
- You miss you class members and realise that teaching is really only about the people, the rest of it is all just pointless stress if you take a step back and look logically. In the last week before gyms closed and we knew every class could be the last for a while nobody cared if you got things wrong or your coaching wasn’t perfect, we all jut moved and enjoyed it and went for it because it served a benefit to all of us at a stressful time. We stress far too much about silly things normally and when we return we should all remember this.
It’s not unusual to review your life at the start of a new year and decide what you are happy with, what you want to change, what you would like to achieve within the coming year.
Often we want to lose weight, earn more money, travel more and there’s absolutely nothing wrong with any of those things being motivators.
It’s understood by most people who work in any kind of field where motivation is key (fitness is a great example) that people are more likely to meet those goals when they genuinely want them for a real reason that they feel some real passion or connection to.
So if you want to lose weight you’re more likely to achieve that when the reason is improved health or to be able to play with your children than because you think you probably should be a size 10.
Not only are you more likely to achieve a goal when there’s a purpose behind it, it’s also more likely to make you happy.
What about when one of your goals is to help other people?
As a society we are sceptical of anyone offering help, the saying you don’t get something for nothing springs to mind. When people offer things for free we tend to immediately assume there’s a catch.
But sometimes, some people’s purpose does involve, in part, just helping people.
Again fitness is a great example of this. It’s an area that many of us who work in it feel real passion about. We want to help people, bust misconceptions and encourage. Now of course we need to earn money too, so we have to charge for some things. But equally a lot of us want to help and will happily provide a lot more for free than you may get in other sectors. Hell, it’s a little selfish because the feeling you can get for knowing you made a difference is some people’s purpose in itself.
So today I wanted to highlight one fitness professional who does just that, and this year has (in my opinion) stepped it up even more.
Lauren McDowell is a Les Mills instructor, who has long been a Tribe Coach (a position where instructors volunteer time to mentor other instructors) and is well known on the instructor social media groups for providing technique videos and feedback.
This year she seems to have stepped it up a notch. After asking on Instagram what people wanted help with she has already produced videos on Body Combat kick technique which anyone can view (check it out here).
But beyond that she has also started producing regular simple and practical tips aimed at people starting out or getting back into a fitness journey.
None of this makes Lauren any money, but she believes and is passionate about encouraging others to participate in fitness and doing it in a way that you enjoy and makes you feel good.
I have the pleasure of working with Lauren as part of Jump 4.2, which has a massive support network for instructors, all helping each other out, and she is also always available to support everyone in that group.
Lauren is of course one of many fit pros I know who provide so much help to others beyond the selling of their services, and they do this because part of their purpose is to help others. They can keep helping people even when they get nothing concrete out of it because it serves their purpose and they feel they get value from it regardless.
So back to my original point, there’s absolutely zero issue with your goals being money motivated or weight orientated but to achieve them you need to be motivated, and to stay motivated those goals need to mean something to you. Sometimes what you realise means something to you might not make sense to anyone else, sometimes the value you get out of a goal may not be physical but mental. Having a clear idea of your purpose will however help you make 2020 a year you get closer to your goals and those goals making you happier.
Equally, your goal really doesn’t have to be what you’d normally expect. Could it be to help more people or help specific people, rather than get a promotion or drop a dress size? Would that create a fire in your belly that pushed you to achieve your goal?
You can of course have a mixture of goals and I’m not suggesting becoming Mother Theresa here, but thinking beyond the norm of New Years Resolutions could help you find something your truly passionate about.
I’m pretty confident one of Lauren’s goals is helping more people this year (I’m sure she has others). You can help her teach more people by checking out her Instagram here, and if you do Combat do check out her technique videos!
This time last week I went to Les Mills Tribal Gathering in Twickenham (London).
I’d ummed and ahhed about going, booking a space but not booking travel until the week before. I like going and trying the new releases and meeting people (and to be fair now unlimited CPD is now included in the price of your music I kind of think why not go to as much as possible, I’m quite keen on self development and learning). Equally however I always feel a bit apprehensive going to these things alone.
It was interesting to read on some social media forums this week that I’m not alone in feeling this way. Logically you know it isn’t the case that everyone has gone with a massive group of people and knows everyone, but when you walk into a room of chattering noise alone it can feel that way.
I’m fortunate I know quite a few Les Mills instructors around the country and have spoken to so many people via social media over the last couple of years that there’s always people I know pretty well without having ever met who I can catch up with, and it’s brilliant to put real faces to names (this is another reason I love travelling a bit further to these events – getting to meet those people). Equally, I’m naturally quite a shy anxious person so, even with all those absolute positives, there can be moments in the day when it feels a bit overwhelming and you just want to see a familiar face.
I was planning to write a blog on the topic and then saw the posts bringing the topic up and I think it’s really positive that people feel they can have these conversations and highlight those feelings, because sometimes there’s an urge to hide them away for fear of looking weak or like a billy no mates. In highlighting that it’s common for people to feel a bit nervous and alone at these events it encourages you to make the effort to speak to strangers, go up to people on there own and say hi and generally make a brilliant event even better.
I know, even though I get a bit nervous at these things, I can make conversations with people I’ve not met so it’s manageable for me, but for some people perhaps we need to be the one to go and break the ice and that’s a great reminder for us all. Equally, some people may look quite confident (I will go and chat to people I don’t know which may make me appear more outgoing than I feel) but be anxious behind that, so just smiling and saying hi to everyone is a great way to go.
It also made me remember how our new participants feel when they first walk into class. That feeling that everyone seems to know everyone and what they are doing and perhaps they don’t really belong here. It’s a great reminder of the care we need to take to make them feel welcome.
It is also worth while remembering what we would say to that participant and applying that to ourselves in a situation like this.
Ultimately, I know that it’s ok to feel uncomfortable sometimes, it’s good to make yourself do those things you’re a bit scared of sometimes even. I also know by going and enjoying the day, even if there were times I was a bit lost or nervous I overcame those feelings a bit. I had a great day, met some brilliant people in real life who I’ve known via Facebook for a while and next time I go to a Tribal Gathering alone I have a couple of positive experiences of doing so behind me to help me reduce the nerves (I also travelled to Glasgow alone).
What can I suggest you do if you’re nervous about going to the next Tribal Gathering alone or if you want to try a class at your gym but are anxious about making that first step?
- We all get nervous about stepping out our comfort zones (hopefully the above demonstrates that) – knowing these feelings are not exclusive to you can reduce their impact.
2. Find out whose going who you do know and arrange to meet before hand so you have someone to walk in with – those first few moments are normally the ones that are the hardest and once you’re moving it’s not so bad.
3. Take some time out if you need to during the event. Grab a coffee and a quiet spot and regroup (but Tribal specific that one!)
4. If you’re new to a class let the instructor know you’re a bit nervous – they’ll help ease those nerves and make sure you have a good first class… now if you’re at Tribal you might not be able to speak to the presenter beforehand but you can chat to those around you – let’s face it they too are all instructors!
5. Remember it’s always ok to leave. I can almost guarantee once you’re there you’ll have fun and decide not to, but knowing that at the start of the day / the class can help get you through the door.
Sometimes doing things you actually want to do is still hard because our brains get in the way of us – there’s ways to get over that though!
So today’s blog is actually a video. If you follow my blog you know I’ve been blogging about my progress on the fitness nutrition and mindset programme Jump 4.2. This is a bit of a follow up to that where I explain 5 reasons why any group ex instructors or regular participants who train a lot but aren’t getting the results they want should consider doing Jump.
I’m not your traditional advert for a fitness programme. I haven’t had a massive physical transformation in 8 weeks – I haven’t developed a six-pack. What I have gained from working with Ricky is a healthy relationship with food, my training and my own head. I can have weeks where I eat too much and don’t train of course, but now I can deal with them – they don’t derail my progress or make me feel like I need to start again. I know what I can achieve if I want to get super lean, equally I know where my happy place is where I’m fit, healthy and able to enjoy life.
I think that’s what most of us really want. Most of us don’t want to give up cake and cocktails or spend hours in the gym in exchange for abs- we just want to feel good whilst still enjoying our favourite indulgences. If that’s you then I’m the proof that Jump 4.2 works – I’m the most boring yet honest advertisement going!
The last intake in 2019 opens on 1st September. If you are interested and have any questions you can contact me on instagram DM @heather.sherwood or Ricky Long @rickylong42 or @jump4.2.
I have a couple of discount codes for 15% off – if you would like to sign up with a discount drop me a message.
Anyway – here’s my video!
New to Body Pump?
Classes with lots of equipment can seem scary, but Pump is a great way to introduce weights based training into your routine with the added benefit of having an instructor there to help you get the hang of the moves.
So this is my ‘what you need to know’ guide to taking your first Body Pump class:
- Arrive at least 10 minutes early and introduce yourself to the instructor so they can help you set up and so they know that you are new. This can help them tailor their teaching, ensuring you have a good first class.
- Stick with light weights for your first couple of classes and concentrate on getting the hang of the tempos and the moves. Body Pump works because you are doing large numbers of reps, so whilst you want to use a challenging weight eventually, it’s ok to start off light – 3.75kg each side might be a good starting point for most and allow you to work on technique as a priority.
- The instructor will give you a guide of what to put on the bar at the start of each track (e.g. double the weight, take 1/3 off etc.). Listen carefully to this – they will normally give two options – one for regulars, one for new people but do not be afraid to stick with the same weight all the way through on your first class.
- We will also tell you what else you need for the class – for instance you might need a separate weight plate not on your bar. You’ll be tired in between tracks but try and listen and get the equipment advised close to hand – if you have to go hunting for a weight plate half way through a track you miss reps and will get stressed (not what anyone wants for your first class!)
- The structure of every class will always be one of these – where ever you go, whoever teaches:
- Warm up
- Cool down
- Warm up
- Lunges OR Tricep / Bicep Combo
- Shoulders OR Lunges / Shoulders Combo
- Cool down
- Warm up
So when the whole class looks like they know what is coming they do for a reason- and after a couple of classes you will too!
- Talking of continuity – we get a ‘new release’ every 3 months. So at that point, every instructor will teach this new set of tracks for 4-6 weeks. That is why when you do your first class some people will look like they know what is coming – they have probably done the track lots of times before! After about 6 weeks, the instructor will probably start to ‘mix’. This means they will bring back some older tracks to keep things interesting and keep your body reacting well to the class.
- As a new member, you can take advantage of something called Smart Start. This means that if you want to try a few tracks (we suggest up to the back track) and then leave you can do. Leave your stuff out and the instructor will put it away at the end of class. Then next week you can stay for a couple of extra tracks, and a few more the week after until you can do a whole class. This is optional and you can stay for the whole class if you want, but it does provide an option to try the class out and build up week by week if you are new to exercise or unsure about being able to do a whole hour.
- With Body Pump your technique is more important than weight so don’t worry too much at first about what you are lifting – instead work on getting the moves. Doing them well will bring better results than just picking up a heavier bar!
- The tempo is also really important in Body Pump. You will hear the instructor ask you to move at different tempos (3/1, 2/2, bottom half pulses). These aren’t just to make it more interesting. The different tempos help to work different muscle fibres and maximise your results so try to work with the instructors pace.
- You aren’t moving or jumping (well occasionally you might be jumping but rarely!) but you will sweat and you will get out of breathe. Don’t worry about this or think it means you’re unfit. Body Pump will burn calories as well as shaping your body. You’ll notice the instructor will be sweaty and out of breath by the end of the class too!
- Don’t be worried if you wake up the next day and climbing the stairs or tying your hair back hurts! This is your body reacting to new training and will pass in a few days. After a few classes your body will take less time to recover!
- If you have done weights in the gym before you may be confused by a couple of the moves we do in Body Pump! Be aware that some moves (Deadlifts for instance) are modified for the studio environment. This is for safety reasons as a) we move at a fast tempo and b) the instructor needs to make sure a large group of people are all moving safely. You can do both sorts of training, they both have their on benefits and it doesn’t need to be one way of the other.
I hope that the above tips have made the idea of trying a class less daunting! If you do decide to give the class a go, I would love to hear your thoughts!
For the Les Mills Instructors among us launches are coming!
One thing that keeps cropping up in conversation this week is how hard it is to keep on top of your training, nutrition and positive habits whilst also learning new choreography.
Here’s my ideas for getting through the next 10 days of cramming and still feel good about YOU:
1. If you can, meal prep once a week, that’s going to mean you have good choices ready to grab and stick in the microwave and reduce the chances of getting a takeaway when you are tired and busy cramming.
2. Same with snacks – have lots of good snacks to hand because learning chorey always makes you want to snack – FACT!
3. Another option for these two weeks each quarter is order a week or two of meal prep to completely avoid the stress of thinking about food yet stay on track! If you’re prone to buying food rather than planning when you are busy leaning the new stuff this could actually end up more cost efficient anyway.
4. If you’re short of time drop out the cardio element in your training sessions and use your physical practice sessions as your cardio. Added bonus is that going all out at least once when practicing the new releases means you’ll be prepared for how it’s going to feel on launch day!
5. Don’t be an all or nothing person…
Do you know what positive habits you practice daily? Perhaps you have a great morning or evening routine or drink a pint of water upon waking, maybe you always pack your bag the night before. ALL those little things help add up to a positive mindset and approach to your health. IF you don’t train for a week or end up going over your calorie goal a few times you haven’t gone off the rails and lost all progress / fitness levels – keep up with those little daily habits and everything will still be in place for you post launch!
6. You are in control – one of the best ways to make lifestyle changes is to create systems. One systems could be to take some time to plan in appointments for when you will learn chorey and stick to those appointments. Feeling more in control of how you use your time can help reduce stress levels even if you’re still crazy busy!
7. Don’t create undue stress for yourself- you’ve got new stuff to learn. So the week or two before launch I like to go back to my go to tracks, the ones I know in my sleep- you haven’t got to add extra pressure to yourself by learning members requests or extra tracks for your current mix if you’re already feeling pressure (be honest the ones you know in your sleep are actually probably the members favourites anyway, hence why you know them so well!)
8. Sleep. Sleep helps you retain information – being tired doesn’t, so no matter what you need to let slide for a few days don’t make it sleep!
9. That being said don’t beat yourself up about letting the not important stuff slide. You will know what is a non negotiable in your life. Yes, you will need to keep balancing those plates, but everything else, well it will still be there on 7th July.
10. The week after launch can also be a tough week physically – all the adrenaline from learning and then teaching for the first time is draining and I often feel more tired and emotional the week after. So if that happens don’t beat yourself up, a few days off training can be beneficial in cases like that.
I hope some of the above ideas help, and if you aren’t a Les Mills instructor many of these ideas would also work for other stressful situations not just launches!
This blog is based on some of the principles we work on developing in Jump 4.2 – an 8 week online fitness, nutrition and mindset programmes designed specifically with group ex instructors and enthusiast in mind. If you want to find out more click the link below to get details for the next intake on July 1st.
1. You don’t need to start heavy. I mean you want to use challenging weights for you to get the most from the class but that doesn’t mean matching regulars plate for plate in class one, it’s about lifting what you can and seeing how you progress, so don’t be put off by looking through the window and seeing lots of people lifting more than you think you can.
2. If you can get to the class at least 10 minutes before you will have a more enjoyable experience as you will be able to get set up without rushing, including time for that last minute nervous wee!
3. Say hi to the instructor. Tell us you are new to Pump and we will help you get set up and make sure you’re ok during the class.
4. As a general rule you will need: a bar, clips, a variety of weight plates, a step and a mat every release. The only things you actually need to bring with you are some water and perhaps a towel.
5. It’s ok to be confused at first. There’s lots of moves you may not have heard of or done before, the beat can be fast and we have pretty short changeovers between tracks. Your instructor won’t mind (or call you out) if you take a bit longer to grab some water and change your weights or don’t quite get things straight away – all of us have felt that first class confusion!
6. There is a thing called Smart Start. If you get to the back track (track 4) and you have done as much as you can that’s ok – you can leave (no need to put equipment away the instructor will do it at the end of the class). Just give the instructor a nod or a wave so we know you are ok and then next time try and stay for one extra track until you feel ok doing the whole class.
7. Alternatives are there for a reason. If we say you can drop the weight if you’re struggling we really mean it. Doing the moves well in a modified position will bring greater results than trying to do a move with a heavy weight but poor form.
8. The music is a huge part of Body Pump. Not only does singing along help you power through a workout but the tempos we use allow us to work our muscles in different ways across the class, so when the instructor tells you to slow down or encourages you to follow their rhythm they are just an OCD maniac – they’re trying to maximise your results!
9. You will feel it the next day. You do a lot of reps in a Pump class so don’t worry if DOMs hit the next day – it does get easier over time.
10. It’s a fun class. Don’t feel nervous about starting, turn up, smile, do what you can and enjoy the music whilst giving something challenging a go.
On Saturday I went to Les Mills Tribal Gathering in Manchester.
This is an opportunity for instructors to try out the new releases and catch up with one another, and this one was a bit special because the Programme Director for Body Pump and RPM, Glen, flew over from New Zealand to teach.
It’s a long day- I was up at 6.00 am and got to bed at 3.30 am the next day!
Below is a 5 minute video to give you an idea of what a day at a Tribal Gathering is like!
P.s. I am not a good camera woman but I thought this would be more interesting than me writing about it!
By now most of the Les Mills instructors reading this will have taught the new releases at least once (I literally just finished teaching my first solo run of Body Combat, did Body Pump this morning).
My thought process at this point each and every quarter (pretty sure I’m not alone):
- Thank *** for that.
- That went better than expected (i.e. I didn’t have a brain freeze and just stand there staring blankly at the class – therefore I win!).
- I actually like that release a lot more than I thought I did.
- I want to go and sit in a quiet dark room for a while.
- I will now almost definitely get some kind of cold as my body relaxes and the adrenaline subsides!
- Next quarter I will be better at learning and not stress myself out panic learning the cool down the night before.
- I lie to myself a lot.
- Also the cool down is legit the hardest part of every release to learn!
- My body hurts. Why are all classes so much harder when you do them in a class situation than when you practice?
- I get to listen to normal music again instead of the same twenty songs on repeat whilst doing finger choreography.
- Except to be honest I don’t want to listen to any music at all right now – my brain just want quiet.
- I’m so glad I don’t have to do this again for another three months. Three months of being able to teach without pre – game nerves and brain overload.
- Looks on Facebook – someone is already talking about mixing … Like can we not have a couple of weeks to enjoy this one before we need to worry about remembering other stuff!?
- Gets home, eats chocolate because teaching the new ones successfully earns you chocolate. Possibly add wine.
- Go to bed- dream about choreography because now it’s ingrained in your brain (why is it never ingrained in your brain ahead of teaching it!?).
I’m a fan of Group Exercise, it was how I first ‘got into’ the gym and I now teach 8+ classes myself a week. I think Group Exercise actually works really well, and I don’t just mean classes – team sports, running clubs – I believe all the ways that people can train with others can have a beneficial effect on people.
- It can help you get started – Going into the gym alone at first can be daunting when you have no idea where to start. A class or a running programme like Couch to 5k provides structure and allows you to get moving in a way you can be confident is safe and effective.
- It keeps you committed – Signing up to a class or joining a team or club where there are set days and times to attend means you are less likely to decide you’d rather go home and veg in front of the TV at the end of a long day.
- It can make you work harder – A team sport encourages you to perform you best for your team mates, running as part of a club can encourage you to keep to a set pace, the music, instructor and people around you in a class can make you try as hard as you can for the whole length of the class. For many there is something about a group that makes you try harder than when you are left to your own devices in the gym.
- You have a ready made exercise support network – Especially relevant when you are starting to create new habits. Your family and friends might not get your commitment to picking a spin class over a Netflix binge at first, the other people in that class will, making all the difference in you not feeling like some kind of freak! And if you ever aren’t sure about something there’s a whole group of people who might be able to help, in particular, you will also have an instructor or coach who has the knowledge to help you improve at whatever you have chosen to do.
- It’s social – You will make friends at a club or in a class. You get to meet people from different backgrounds and get to know people outside of your normal work / social circle. This in itself will make sticking to your exercise plans easier.
- It can increase your confidence – The group environment and having an instructor or coach to hand can give you the confidence to try new tings, maybe adding a new type of class to your week or running a longer distance. All the things above can help create an environment where your confidence can grow.
I do like training in the gym by myself too but for pure enjoyment I would always pick a group exercise class as my training of choice that day.
Do you prefer to train alone or as part of a group?