October 14, 2012

How to Become an Aerobics Instructor. What Training Do You Need to Be a Group Exercise Instructor??

Posted in Fitness, Group Exercise Instructor Tips, Work at Home tagged , , , , , , , , at 8:01 PM by lanaholt

Get Trained: How to Become a Fitness Instructor

If you have a passion for fitness and helping others, becoming a group fitness instructor may be for you. But, it can be a little confusing trying to figure out where to start.

Ask yourself what is your favorite class? That would be a good place to start. Find out if that type of class needs a specific type of training. For example, you have to take Zumba training to teach Zumba and you need to take Turbo Kick training to teach Turbo Kick.

After you find out if you need format specific training, you need to figure out where you want to teach. Some clubs require additional training for their instructors. For example, many clubs require what is called a national group exercise certification. This training deals with a lot of safety, anatomy, and fitness topics that are not covered in format specific training. 2 well known organization that do general group exercise certifications are AFAA (Aerobics and Fitness Association of America, http://www.afaa.com/ ) and ACE (American Council on Exercise, http://www.acefitness.org/ ). There are lots of others. Find out what the facility that you want to train at prefers. Also, many facilities require CPR and AED training so that you can react in case of an emergency.

In addition, if it is allowed, you may want to shadow or be mentored by a seasoned instructor. Work with them one on one fine tuning your queuing, class formatting and maybe even teaching a part of their class to gain confidence.

Every club is different. So, it’s important to know what is required of you so you are prepared to start your fitness journey.

If you have any questions, please feel free to contact me holt.lana@gmail.com

September 12, 2012

Your Audition: How to Become a Fitness Instructor

Posted in Fitness, Group Exercise Instructor Tips, Work at Home tagged , , , , , , , , at 2:34 PM by lanaholt


Your Audition: How to Become a Fitness Instructor

If you want to teach group exercise, you are probably going to have to audition to get the job. Don’t stress, with a little preparation you will be ready to shine. Any reputable club is not going to hand over their most prized possession, their members, without verifying you can handle it.

Every club has different requirements of their instructors, so it’s very important to know what is expected of you. Before you audition, try to find out what they expect from you. Do they want an introduction, a warm up, how much of the class are you going to show them, do they want to see a cool down and stretch, will you be showing 5 minutes or a whole class, will it be one on one with the manager or will you actually be leading a live class? No matter what you find out, be ready for the unexpected, roll with the punches and always have a smile on your face and a good attitude.

Practice for your audition. Try to find an experienced instructor that will help you practice. Use your friends and family as guinea pigs. Ask everyone for feedback and how you did. Be humble, take the feedback and make adjustments. If you practice on your own, try to practice in the room you will be auditioning. Make is real. Talk loud, project, smile, make eye contact with your fake class and go through your audition as if it’s really occurring.

Dress the part. If you are auditioning for a format that has logo wear or a color theme, wear it. Make sure you look camera ready. What is meant by that is full makeup, hair done perfect, outfit clean, neat and flattering. Also be sure to wear your outfit to practice in prior to the audition. You want to make sure it moves and feels right when you are teaching.

Your audition starts the minute you leave your home or work. You never know if the manager auditioning you is in the car next to you. Bring your supporting documentation and copies. Make it easy for the manager. Don’t make them have to make the copies. Supporting documents may include: copies of all your certifications and trainings, CPR card, drivers license, Social Security card, etc. Arrive at least 15 minutes early. You don’t have to check in, you just want to make sure you are not even a minute late. Treat everyone with respect and courtesy from each member you see to the front desk staff. The manager may ask the front desk what their first impression of you was.

During the audition, remember to have fun. This is just another opportunity to shine and gain experience. So no matter what happens, smile and enjoy yourself. Be lighthearted and let the small stuff go.

After the audition, thank the manager for allowing you to audition and be sure to send them a thank you note. Find out from them when they will be getting back to you and when you can follow up with them.

Once you are done, pat yourself on the back. You did it. No matter the outcome, it’s another experience under your belt.

If you have any questions about becoming a fitness instructor, please feel free to contact me coachlana@beachbodycoach.com

May 5, 2011

30 Day Challenge With Body Gospel: Days 1-4

Posted in Christian Workout, Exercise, Fitness, Health, My Fitness Journey, Work at Home, Workout at 3:18 PM by lanaholt

I decided that I would post my 30 day Body Gospel journey. So here are days 1-4 if you are interested.

Body Gospel Day 1: Review and Thoughts from lanaholt on Vimeo.

Body Gospel Day 2: Core Revelation from lanaholt on Vimeo.

Body Gospel Day 3 – Body Revival from lanaholt on Vimeo.

Body Gospel Day 4: Stretch in the Spirit from lanaholt on Vimeo.

If you would like to start a Body Gospel Fit Club at your church, please let me know. I’ll help you get started. =]

January 17, 2011

Recharge Your Exercise Motivation

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Work at Home, Workout at 12:20 PM by lanaholt


By Carey Rossi

Don’t let the mental hurdles standing between you and the body you want block your weight-loss progress. To steer around any slim-down speed bumps and excuses, follow these simple secrets for rebooting your mood and workout.

Reboot Your Exercise Motivation

You Think: “The scale is stuck. Why bother?”

Rethink: “This pudge will budge.”

Stick with the scale: Love it and you’ll probably lose pounds. In a study at the University of Minnesota, Twin Cities, of 3,026 adults who were watching their waistlines, those who weighed themselves more frequently lost more weight over two years or regained fewer pounds. This research backs up the benefits of daily weigh-ins, but weekly may do the trick: Three-quarters of the successful long-term slimmers listed in the National Weight Control Registry step on the scale at least once a week. “Plateaus are part of the process,” says Kim H. Miller, PhD, associate professor of health promotion at the University of Kentucky in Lexington. Stay motivated in the meantime by giving yourself credit for how much better your clothes fit and for improving your overall health.

Redo: Rev up your routine

“As your metabolism changes to accommodate your smaller size, you are going to have to change what you’re doing to coax your body to keep responding and shedding fat,” Miller says. If you’re eating light already (around 1,500 calories a day), don’t cut back more; turn up the intensity and/or increase the length of your workout session a smidge.

This will not only burn more calories but also increase your cardio capacity, meaning that everything feels easier to do, so you can keep exercising. Crank the resistance on your stationary bike, push the pace of your walk or run for one-minute intervals, or add step-ups or jumping jacks between sets of toning moves: The cardio-strength mix of circuit training burns 512 calories per hour, more than double that of lifting alone.

You Think: “I can’t do another rep.”

Rethink: “My biceps rock!”

Need a lift? Just psyching yourself up while you’re strength training can increase your muscle power by 8 percent, according to a study from the School of Sport and Exercise Science at Wintec, Waikato Institute of Technology in New Zealand; you’ll reap about 12 percent more power imagining those perfect lifts versus when you’re distracted. Depending on how pooped your arms are, “mental imagery could help to activate additional motor units,” says Brad Hatfield, PhD, professor of kinesiology at the University of Maryland in College Park, stimulating muscle fibers enough to help eke out more curls.

Redo: Dumb(bell) it down

If you can’t muster more reps at the same weight, go lighter. Decrease the amount that you’re lifting in 10 percent increments until you can finish the set with good form, suggests Juan Carlos Santana, director of the Institute of Human Performance gym in Boca Raton, Florida. “The bigger the effort, the bigger your body’s response will be,” he says. That means netting some 46 percent greater strength gains by doing two or three sets compared with only one, says a study in the Journal of Strength and Conditioning Research. And don’t beat yourself up: Pushing your limits just a little further gets you firming results you’ll feel, Santana says.
You Think: “Run a mile? Me? Not!”

Rethink: “Hey, doesn’t that jogger look like Brad Pitt?”

When you’re trying to slog through that first — or extra — mile, shift your attention to the things around you, says Alan St. Clair Gibson, PhD, MD, chair of sport sciences at Northumbria University in England: “You might slow down, but it will help you keep going.” Also add a can-do mental mantra, like “I’m a running machine!” to put more mettle in your pedals.

Redo: Divide and conquer

Split your run into walking and running parts at first, says Joe Puleo, head cross country and track-and-field coach at Rutgers University in Camden, New Jersey, and coauthor of Running Anatomy. Jog a quarter of a mile, walk for half a mile, and finish by jogging another quarter. As you improve, stretch out the jogging and shrink the walking segment before jogging that final quarter mile. Do this three or four times a week and “you’ll be able to run the whole distance in about six weeks,” Puleo says.

You Think: “I hurt my knee. There goes exercise for a month.”

Rethink: “Pilates, here I come!”

Your body starts to lose conditioning within three days of your becoming a couch potato. If that ain’t enough to light a fire under you, tell yourself that there’s more than one way to reach your exercise goal, says Trent Petrie, PhD, director of the Center for Sport Psychology at the University of North Texas in Denton. “Write down all the negative things you’re thinking, and next to those, reframe them into more positive statements,” he says. For example, “What a downer; I can’t kickbox” becomes “Oh, well, now I’ll finally pop in that Abs of Steel workout DVD.”

Redo: Pull a switcheroo

Dance class is out, but there are plenty of low- or no-impact exercise options that melt fat. Depending on your injury, moderate elliptical training (416 calories an hour), cycling (512 calories), or jogging in water (512 calories) can be an appropriate alternative, says Robert S. Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York City and editor of Sports Injuries Guidebook. But if just bending your knee causes pain, Dr. Gotlin suggests shifting your cardio to your top half by using an upper body ergometer (a hand crank that you’ll find in some gyms) or hitting a boxing bag. See your doc to be sure which route is best for you.

More Weight-Loss Motivation Tips

You Think: “Classes like Spinning and boot camp seem too intense for me.”

Rethink: “That guy in bike shorts doesn’t look so tough.”

“Usually, we’re afraid of the unknown,” Petrie says, so testing the waters first will eventually allow you to dive in. Observe a class from the warm-up and beyond rather than peek in at the midpoint, when the action is sweatiest and most intimidating.

Redo: Go at your own pace

“The great thing about Spinning is that you control your experience,” says instructor Kimberly Fowler, founder of YAS Fitness Centers in California. “If the instructor tells you to turn up the resistance, go to where you feel you can keep up; then if you get tired, lower it.” (Psst! Those classmates who look like Lance Armstrong are probably doing the same.) In any group exercise class, your main goal is to get the hang of it, so aim for form over speed.

You Think: “Exercising at home is my only option: blechhh.”


Rethink:
“There’s no place like home — to get a hot body.”

First, identify what would give you the willpower to stay off the couch, “then make a plan to get you in the right frame of mind to commit to exercise,” Petrie says. Put your workout clothes on so you know that exercising is the next thing to do after you fulfill your obligations, he says, whether those involve feeding the cat after work or taking the kids to school in the morning. Then create a workout schedule with built-in accountability: Recruit a friend to do fitness DVDs with on specific days or join a walking or running club (rrca.org) that meets regularly.

Redo: Order takeout

Beam a trainer to your living room for a fraction of the in-gym cost. At sites like fitorbit.com ($9.99 a week and up), trainers give you the drill-sergeant (or cheerleader or buddy) treatment by means of e-mail and their personal Web pages. Even celeb trainers, like Kim Lyons (kimlyons.com), formerly of The Biggest Loser, see clients via Internet sites. You can also get a customized routine and diet from FITNESS’s online Personal Trainer that progressively challenges you on your way to Slimville ($39.99 for three months, $8.99 a month thereafter; or the free 10-day trial).

You Think: “Staying on a cardio machine for more than 30 minutes is slow torture.”

Rethink: “Who’ll be eliminated tonight on The Bachelorette?”

“Dedicate your treadmill time to doing things that you normally can’t, such as watching your favorite TV show or listening to a new playlist or podcast,” Petrie says. Start a few minutes before showtime so you’ll be inspired to push past the 30-minute barrier to see how the episode ends.

Redo: Save the rest for last

Plan your workout so the end is all downhill, so to speak. In a study at the Department of Health and Exercise Science at the College of New Jersey in Ewing, treadmillers who did higher-intensity followed by lower-intensity exercise burned more fat and felt that their workouts were less stressful than when the order was reversed. Try it yourself on any cardio machine with this 45-minute plan from Los Angeles-based personal trainer Michael Berg.

The first 25 minutes: Warm up for five minutes at an easy pace. Then increase your speed to a moderate intensity, and for the next 20 minutes, up the incline or resistance 1 percent every two minutes.

The last 20 minutes: Lower the setting to an incline or resistance level that’s comfortable but slightly challenging and do it for 15 minutes. Follow with a five-minute cool-down at an easy pace with the incline set on zero.
You Think: “I simply can’t shake the after-work energy slump to exercise.”

Rethink: “Just 10 minutes.”

“There’s a difference between being mentally tired and being physically tired,” the University of Kentucky’s Miller says. “Doing something physical will actually help combat some of the mental fatigue.” Try Miller’s trick to get your noggin on board: Tell yourself that you’re not going to do more than 10 minutes of exercise. Often this leads to extending the time once you get into it, he notes. In a study at Northern Arizona University in Flagstaff, doing 10 minutes of moderate exercise, such as light pedaling on a stationary bike, was enough to improve mood and fatigue levels.

Redo: Stack the deck in your favor

Make the path home go through your gym, Miller suggests; not only will the sight of exercisers spark you to move, but you’ll capitalize on the momentum of not having parked yourself on the recliner post-work. Also, have an alternative workout you can switch to if you’re not feeling up to your usual routine or if you miss a class: Leave a workout DVD in the player at home or keep your yoga mat at the ready. Women in a study at Columbia University who had a written plan B exercised twice as much as those who didn’t.

Originally published in FITNESS magazine, June 2010.

December 5, 2010

Give the Gift of Fitness

Posted in Exercise, Fitness, Health, Work at Home, Workout at 9:51 PM by lanaholt

Nobody wants another tie, pair of socks, holiday sweater or candle. Give a gift that can improve lives! Get P90X, Insanity, Turbo Fire, Hip Hop Abs here and I will be your free fitness coach!

Let me know if you have any questions: coachlana@beachbodycoach.com

December 2, 2010

Beachbody #43 Fastest Growing Companies in LA

Posted in Business, Multi Level Marketing, Network Marketing, Work at Home at 8:46 PM by lanaholt

Blog post from CEO Carl Daikeler.

Beachbody, LLC was just named as one of the 100 Fastest Growing Private Companies of 2010 by the Los Angeles Business Journal!

We were ranked at #43, thanks to our 61.9% growth in revenue from 2007 to 2009! The Los Angeles Business Journal generates the list annually, ranking the top 100 by revenue growth from 2007 through 2009, evaluating the privately held companies that are headquartered in Los Angeles County.

Our exponential growth and continued success is due to the incredible people who work hard every day to achieve the short and long term objectives we set, and believe me, we don’t set those goals low! And of course the most exciting area of growth is thanks to our network of Team Beachbody Coaches!

Together, we are helping people achieve their goals to lead more healthy fulfilling lives by creating products and promotions that inspire people and give them the tools they need to live healthier. And it’s that act of reaching out to people and sharing our programs and tools which drives the real change.

Our Game Plan strategy calls for sharing the benefits and strategies we advocate with 2 people a day. Each person you connect with, each Coach you sign up, each order we receive, each customer who discovers the truth means we are moving forward toward our goal of 1,000,000 Team Beachbody Coaches helping 100,000,000 customers.

Thank you Beachbody and Team Beachbody for the work you do and I look forward to celebrating many more milestones with you!