Helloooo Friday!

Typically, I’d be thrilled about another weekend, but this is going to be a long one for me with BodyFlow training. I’m still excited, but, you know…I’m definitely not looking at a sit-on-the-couch-and-browse-Pinterest-with-a-giant-cup-of-coffee weekend.

I got an email from my instructor with last-minute instructions, including some thoughts on our track presentations. In her words: “Do not let this freak you out. I promise we will all survive.” Haha—strangely comforting.

Also, perfect timing: I just got this new yoga bag in the mail from LiveWell360. Can’t wait to try it out!

IMG_6449

I’ll tell ya more about it next week. Smile

Some other things I’m loving right now…

–The Blog Well Summit – have you heard about this?? It’s a free virtual blogging conference, and it starts today!

blog well

–I found this kinda hilarious – How Whole Foods Shames Some of Us Into Eating Healthy

–A sweet baby gift from Giselle. She’s so thoughtful!

IMG_6437

Thanks to her, I was able to try my first ever (yes, that’s FIRST ever) Pumpkin Spice Latte.

IMG_6442

YUCK <— (said no one ever)

–THIS: Yoga as a Christian (Why It Can Be a GOOD Thing)

–Any outdoor pictures taken right now.

20141016_113342

–Here’s a picture of my son:

kid

–Simple, basic eating advice – Why I Don’t Recommend A Vegan, Raw, Paleo Or Gluten-Free Diet

–Thinking I want to try a pair of these for group exercise – does anyone else use something like this? Brand recommendations?

socks

–Busted on #2 and #6! – 6 Reasons You’re Not Seeing Results Despite Doing “Everything Right”

–Next time you think you’re fingernails…

you are not fat

–Things I’m eyeing up at Old Navy:

old navy

tank // tunic

I’m also linking up with Heather for Friday Favorites this week! Don’t you love her graphic?

Housewife Glamour

 

Have a great weekend!!

xo

Kim

{ 6 comments }

Les Mills BodyFlow training prep

by Kim on October 16, 2014

Wow, I can’t believe my Les Mills BodyFlow training is only two days away already!

Yiiiiikes.

20141006_151447

As part of training, I have to present two tracks to the class, which means I have to memorize them in advance. I was assigned the hip opener and abs tracks. (Great, make the woman who just had a baby show off her battered abs in front of people—haha! “Do this, people—only way better than I’m doing it right now…”)

I’ve only had my DVD and track assignments for a little over a week, so it’s been kind of a scramble getting ready. It doesn’t help that the absolute BEST I can hope for is maybe 20-30 minutes of work time, at a time, before I get interrupted.

Speaking of interruptions, allow me to interrupt my own conversation with some pics from yesterday!

20141015_110456

I helped chaperone Mason’s preschool class on a trip to the pumpkin patch and it went…ok.

20141015_111853

Honestly, the pictures look all cute and fall-y, buuuut—I kinda regret going. It was cold and rainy, and I felt guilty having a newborn out in that (even though he was super bundled up and riding in the baby carrier). Plus, I wasn’t that helpful to the group, since I had a baby to take care of.

…and I could barely handle my own toddler, haha.

20141015_111349

This was after I tried dragging him out of the SOPPING WET sandbox so we could leave. I hate that feeling when I’m holding his hand and can FEEL his legs starting to buckle—toddler tantrum incoming!

To be fair, what toddler boy would ever want to leave this place:

20141015_104936

Let’s just say I was SO relieved to get back in the car, blast the heat, and then do a giant load of laundry when we got home.

Anyway! That’s my thrilling life update of the day. Back to Les Mills, for those of you who are interested in details of my training prep process. For the rest of you—no hard feelings! See ya tomorrow!

So, the first time I watched the hip opener track I was assigned, I totally panicked—the music is super flowy and non-rhythmic, and it didn’t seem like there was ANYthing in the song actually triggering changes in movement (if that makes sense). And the written choreography instructions looked like hieroglyphics.

Luckily, by the third watch, I was starting to pick out the changes in lyrics/beat and figuring out how they lined up with the choreography.

The written choreography is still a mystery to me, though—three counts of 8?? Who’s able to count to 8 while inhaling and raising the right arm to the sky WHILE SAYING “inhale and raise your right arm to the sky”?? If I’m counting to 8, the only thing that’s coming out of my mouth is numbers. Personally, I have to rely on “feeling” the music—which seems to be working ok so far. (We’ll find out this weekend!)

Everyone learns this stuff differently, but here’s the process I ended up following to learn my tracks:

1. Watch the tracks a few times while also doing the exercises. Get generally oriented to the movements, the music, and the instructor’s cues.

2. Watch the tracks a few times without following along—instead, focusing on listening closely to the music and getting a sense of how the choreography fits in to the song. For my hip opener track, for example, I recognized that the lyric “just hold on” always meant it was time to go back to downward dog and repeat the last handful of moves.

This is where I tried to make sense of the choreography notes Les Mills provided and totally failed. Smile

3. Toss the choreography notes and write my own. After getting certified in PiYo, and now going after this cert, I’ve realized that this is the most important step in my personal learning process.

Spending an hour watching the tracks and writing out my own notes, written in the way that’s most meaningful to me, got me from about a 10% mastery of the tracks to 80%—in one hour!

20141016_153921

4. Practice with the music—mental cueing only. I sat down with my notes and just listened to the music, reciting the moves and cues in my head. I only did this, I think, once or twice per track before actually getting on the floor and doing the moves.

5. Write “quick start guide” versions of notes. My original notes were really helpful, but crazy wordy. (You should have seen me in college…) Once I started actually doing the moves while listening to the music, I wanted a super short version that I could lay on the floor in front of me for quick reference.

So, my quick start guide versions say things like “Lunge sequence” and “Toe taps x 8,” which I know really involve several more steps that I’ve already memorized. At this point, the little reminder of what’s next is enough to keep me on track. (And it took like 5 minutes to write these versions.)

P.S. I’m guessing the average person doesn’t need to write out their own notes—much less two versions of notes—but I’m a suuuper visual learner who learns by writing things in my own words, so this worked for me. (It’s also the reason I had to write out an ENTIRE 100-page study guide to get through my NASM personal training cert—which, by the way, you can download for free here if you want it.)

6. Practice with the music—physically doing movements but still cueing in my head. At this point, I pretty much had it down, but still needed to listen to the music pretty hard to stay on track, so I didn’t cue out loud. I also needed to reference my quick start guide notes a little (although, honestly, just the process of writing them out was almost enough to memorize them).

7. The whole shabang. Just me and the music, no notes, cueing out loud. This is where I am right now!

I’m still tripping over my words a little bit and trying to smooth things out (also, trying not to repeat myself too much when doing the same movements), which brings me to…

8. Experiment with cueing and “layering. Layering is when you’ve already introduced the basic movements and you then fill space or change things up by giving additional pointers (like reminding the class when to inhale and exhale).

This will happen automatically as I run through the tracks a few more times. Every time I do it, the cues come out a little (or a lot) differently. Smile I’m getting a feel for what I can say in the amount of time I have to say it and when I have gaps to fill with some extra instruction. I’m also planning to rewatch the DVD, and maybe write down some of the extra pointers the Less Mills instructor uses that I can borrow. (They encourage that!)

 

So, now that I’ve written this all out…it kind of sounds like a lot.

But it’s really not.

I’ve probably spent a total of 3-4 hours on this entire process (for just 2 tracks, of course), with that 1-hour note writing session plus a handful of 30-minutes blips of practice time. I plan to devote another hour or two to polishing things up before class on Saturday (and I think we’ll even have time to practice there too??), but even without that, I feel pretty ready!

Overall, I think the learning process has gone pretty well for my first time. I’m hoping that it’ll just get even quicker and easier as I get more comfortable doing it down the road.

 

What is your learning style (visual, auditory, hands-on, etc.) and what helps you learn the most? (I’m really curious!)

Les Mills instructors: what is your general process for learning a new release? Final pointers before my training this weekend??

 

xoxo

Kim

{ 7 comments }

Halloween and food allergies

October 14, 2014

As a food allergy mom, Halloween stresses me out. We haven’t had to fully address it yet, since Mason is only 2, hates wearing costumes, and doesn’t like candy (or, really, hasn’t been exposed to it). But eventually, I know it’s going to be something we’ll have to deal with. And I’m nervous. Not so […]

Read the full article →

Inspiration board #4

October 13, 2014

Hey friends! This post is getting up way later than I was hoping today…we’ve had a hectic morning over here! Mason inexplicably broke out in hives all over his chest and tummy, so I had to pick him up from preschool, and I’m still not sure what’s going on. He hasn’t been exposed to anything […]

Read the full article →

Friday faves

October 10, 2014

Hey guys! I have to keep this short and sweet—I have an appointment with the chiropractor in an hour to hopefully fix my 90-year-old back. All the baby-carrying and hunchback-style breastfeeding has finally caught up to me! My back’s actually been hurting for weeks (same thing happened after Mason was born), but a few days […]

Read the full article →

A few reasons I love having two kids

October 9, 2014

When I was a one-kid mom, it seemed like all I ever heard were horror stories about life with two. I was especially haunted by a quote from Kris Jenner, of all people (on a show that I definitely don’t watch all the time)… She said: “One is like one. Two is like twenty.” At […]

Read the full article →

Roasted balsamic tomato basil meatloaf cups with goat cheese

October 7, 2014

Hey guys! So, if you follow me on Instagram, you already know that I made the decision: I’m getting certified in BodyFlow through Les Mills! The training is two weekends from now, and I’m nervous about it for a bunch of different reasons. First of all, I’m supposed to memorize a track by then, and […]

Read the full article →

Inspiration board #3

October 6, 2014

Happy Monday! This weekend FLEW by. (Is anyone ever like “this weekend dragged”?) On Saturday, we had some friends in town to go to a beer tasting festival. We’d originally locked down a babysitter, but Mason ended up getting sick, so Brent and I just split time at the fest. Give me ALLLL the pumpkin […]

Read the full article →

A grand opening and some grabbable snack ideas

October 3, 2014

One of the perks of being a stay-at-home mom: Being able to go to the grand opening of your city’s brand new Nordstrom Rack (!!) at 8 AM on a Friday. They were giving away 30 (30!!) $100 gift cards and one $1,000, so you bet I was going. I even brought a friend, per […]

Read the full article →

Learning to unwind

October 2, 2014

Yesterday was one of those “I had a million things to do, but instead (thanks to kids), I did zero of them” kind of days. Mason threw me for a major loop by blowing off his nap for the first time EVER (he’s usually a predictable, solid 2-3 hour/day napper), Joshua was his usual “hold […]

Related Posts Plugin for WordPress, Blogger...
Read the full article →