Our little Wonder Woman, Halloween 2013- She loved trick-or-treating and wearing her costume!
Hey, hey you! Yay, you, with your hands in that trick-or-treat bag. I've got a little a little something for you. Dump out that candy bag when the kids are asleep...
No, it's not every last piece of candy, but at least you'll feel a little less guilty...
With stats like these, you're definitely going to want to burn a few extra calories if you indulged in some of the Halloween goodies. (I know I did!)
I hope you all had a very happy Halloween! Grace and I hit the neighborhood while big poppa handed out candy. We kept the lights on until we were out of candy. (Cole even redistributed Grace's hard-earned candy!)
Bustin' a move
Classic Grumpy Grace face
Big and Little
Halloween is over... you know what that means? Less than 2 months until Christmas! The "Holiday Season" is officially here!
In the past few weeks, I've been busy running from Zombies, bumpin' it up with the Lovely Lady Bumps, cultivating my green thumb and acting like a complete DIVA.
Let me explain:
A group of my Stroller Strides mama friends and I did the Zombie Escape at Panic Point. It's a 5K mud run with 20 obstacles and "zombies" roaming the coarse trying to steal your flags (like capture the flag). It was a dirty, disgusting mess, and it was a blast. We made matching shirts using iron-on transfer paper that said, "Zombie Bait."
I designed it in Photoshop, and then flipped the image for printing. With a simple iron, I was able to transfer the image from the paper onto the shirts. Fun!
Here are some of the other t-shirt sayings/designs we were considering:
This picture was after the very first obstacle- so much for white shirts!
Finish line glory! Way to go ladies!
I've also been spending some time with my favorite pastime- volleyball! MWR hosted a women's volleyball league, and we were able to pull together a pretty darn good team of ladies. We made it to the 5th round of double elimination playoffs, and I think we finished in the top 6 out of 15 teams. So proud!
After our final lose in the playoffs. End of season lays courtesy of Amber.
Also vying for my attention was our new front yard. We finally (I know, sorry neighbors!) got grass put down in the front yard and added some trees. I will freely admit that I have never been able to keep a plant alive, but Cole seems pretty committed to the grass' well-being. With sod, I guess you have to make sure it gets plenty of water the first month so that the roots take and all of the strips of sod grow together. This means morning and evening watering... BY HAND! I've been doing some rain dancing for the sake of our water bill.
This picture was taken a few weeks ago, and luckily we've got some rain, so it's even greener now!
Finally, the last weekend of April, was the Diva Half Marathon in North Myrtle Beach. I've been nursing a IT band injury, so I was questionable about running this race....but....I paid the nonrefundable entry fee....and booked the nonrefundable hotel room... and really wanted my finisher bling....so I ended up running anyways.
L: At the starting line at sunrise. Top R: Pre-run smiles Bottom R: A sea of pink, and I love the "Preserve the Sexy" shirt!
Cole, Grace and I headed to the beach for a little R&R&R (rest, relaxation and running)! The course was very flat, well marked and had tons of spectators along the way. As I ran the first mile, I passed our hotel and Cole and Grace were out on the balcony waving! It was awesome. My knee felt pretty good until about mile nine, but at that point I wasn't about to give up. I finished with a 2:05 time, but I feel pretty positive that without my knee bothering me, I could have beat 2 hours... Maybe next year!
Here's the finisher medal that was awarded to me by a shirtless fireman. They also hand out long stem red roses and flutes of champagne at the finish line. Thank you, thank you, thank you!
I also got a teeny-tiny t-shirt and tiara and pink boa to wear as I crossed the finish line.
When it comes to work out gear, I’m addicted! Honestly, how
many pairs of running capris and Dri FIT shirts can I have? Housewives and
stay-at-home moms get a bad rap for staying in their pj’s or yoga pants all
day, but I GET IT! My workout gear is super comfy, easy to move in, and can
survive a run, grocery shopping and feeding meals to a toddler. However, sometimes, I
do like to spruce it up and add a little pizazz to my gear. Good thing there is Lily BombAthletic Wear.
The nice team over at Lily Bomb offered to let me try out one of their running skirts. I have a couple of running skirts with built-in shorts, but Lily
Bomb’s sparkle skirts are made to wear over your favorite shorts, capris or
pants. This makes them perfect for races or team events! You can still wear
your road-tested gear, but throw on a sparkle skirt for some extra flair.
AT FIRST GLANCE:
I received my Lily Bomb A Line Sparkle Running Skirt via regular snail mail. The skirt is made of sequins and a
stretchy nylon mesh fabric, so it’s very light-weight. The cut of the skirt is
flattering, but I do wish that the bottom edge had a hem to make it look a
little more finished. (I also worry that eventually it might start to fray…)
Sparkly sequin material of the skirt in Kelly Green
TEST DRIVE: I
decided to wear my skirt for the first time on a 5-mile trail run with my
daughter and husband. My hubby thought the skirt was a little flashy and
unnecessary, but later admitted, “…it might make it easier for traffic to see
you when you’re running.”
Pre-run photo courtesy of my obliging husband
I wore the skirt over my Nike capris. The ¾ inch black
elastic waist band is thin enough that I couldn’t even feel it over my normal
pants. It stayed put while I ran, and I basically forgot I was even wearing the
skirt.
I did feel a bit self-conscious stepping out for the first time in my sequin skirt, but I think it put a smile on my face and made me feel a little like Tinker Bell! Grace especially loved the sparkly fabric.
To wash the skirt, I just rinsed it by hand in the sink and
hung it up to dry. I usually hate anything I can’t just wash with the rest of
my clothes, but it was easy, and I wasn’t really worried about the skirt being
dirty-seeing as I wore it over my capris.
GET IT OR FORGET IT: I
would absolutely recommend a Lily Bomb skirt if you are planning on doing races
or fun runs. I am planning my outfit around my new skirt for the Diva HalfMarathon at Myrtle Beach next month! The skirts are perfect for teams or
relays, too, because everyone can match, but still wear whatever gear is
comfortable for them to race in. You
can’t beat the price, either. Starting at $15 a piece, Lily Bomb Skirts are
very reasonable priced.
If you are looking for a running skirt for everyday
runs/workouts I would caution that this skirt is seriously sparkly. Be ready
for some attention if you’re sporting it around town! You may want to stay
tuned for “The Training Collection” Non-Sparkly Running Skirt, which is supposed
to be coming soon. I think that is definitely the skirt I would like to rock
for my next workout!
COLORS: Black,
Purple, Silver, Turquoise, Lavender, Royal Blue, Red, Gold, Lime, Kelly Green
and Fuchsia
In other running-related news, I think I've narrowed down which marathon I'm going to sign up for... It will be my very first one! Open registration for the Marine Corps Marathon in October is this Wednesday (tomorrow!). I"ll be gunning for one of the 30,000 spots! (Fingers crossed!)
This is probably way too much information, but I thought I would detail my experience studying for and passing (YAY!) the Aerobics and Fitness Association of America's Primary Group Exercise Certification.
I found some great resources online that helped me study and gave me a good idea of what to expect. Go here, here and here to read some other people's experiences on their blogs. Also check out this write-up from Nutrition Nut on the Run. Obviously a lot has been written about successfully preparing for this test, but since words are free and knowledge is power, I'll throw in my two cents, too. If this is helpful to anyone or helps inspire someone to earn their certification, then it's worth it!
First, I originally signed up with AFAA to take the APEX course which is a day long program offered at a special price of $99. However, because of some last minute family plans, I ended up transferring to the online course, which was $299. The only upside to taking the online course was I didn't have to drive to Raleigh on a Saturday, and I found out my results immediately.
I didn't attend the workshop, but from what I heard/read, the workshop is tailored to helping participants pass the exams. If you filled out the study guide and prepared for the demonstrations prior to the class, you should be fine. It sounds like the instructors go over the study guide, and specifically talk about what is going to be on the multiple choice test taken at the end of the workshop. They also practice doing appropriate exercises and stretches for the group portion. With the online class, all you have are the online videos and the study guide to go off of. I felt like I probably didn't have quite as much guidance as I would have at the workshop. If you like to ask a lot of questions and learn better face-to-face, then I would definitely suggest the workshop instead of the online course. The E-course Includes:
14 video lectures
Primary Group Exercise Certification Study Guide
Sample multiple-choice test questions
1 Multitraining Live study session
Monitored written and practical examinations
1 year AFAA membership with magazine subscription
AFAA Certified Primary Group Exercise Instructor wall certificate and ID card
Other Requirements:
CPR/AED certification is required before your PGE Certification is issued (Read about becoming a Citizen Responder)
Submit signed AFAA Release forms
18 or older
A reliable computer with high speed internet, a webcam and microphone
Spare time to study (preferably without a toddler trying to "help" you)
I registered for the certification about 2 months before the original exam and workshop date. I think this gave me plenty of time to go through the textbook and completely fill out the study guide. My study guide ended up being about 33 pages typed, but it felt good knowing I had all of the information compiled in one place. Take your time and try to really understand the concepts from the study guide. I used the app Flashcard Machine to transfer all of the main tidbits from my study guide onto easy-to-study cards that I could look at right on my iPhone.
I also spent some time studying the Musculoskeletal System and learning the primary muscles. I copied the image of the muscle man, whited out and numbered the titles and then had my hubbins test me.
Luckily, I also had the advantage of getting some study and test prep tips from two friends who just recently completed their certification. It's nice to hear straight from someone what the experience is like and what to expect. Thanks Gia and Becky! You are both some rockin' hot mamas!
Written Exam
Make sure you schedule the written exam before the practical exam. This has to be scheduled online through a third party online proctoring service. The proctor will watch you take your test through your webcam and take control of your desktop to make sure no other windows are open while you take the test. They will ask you to do a scan of the work space and hold up your driver's license. You will have 60 minutes and there are 100 multiple choice questions on the test. In order to pass, you must get at least 80% correct.
Sample test questions:
When performing a squat, during the concentric contraction, _______________ occurs.
a. hip extension
b. ankle dorsiflexion
c. knee flexion
d. spinal extension
* answer- a
What form of exercise is designed to achieve maximum muscular involvement? a. Intermittent training b. Variable resistance c. Myofascial release d. Dynamic plyometrics * answer- b These questions belong to AFAA, and are not my property.
I felt pretty confident going into the test, but it's still easy to get nervous and start second-guessing your self. If you are taking the test online, my one piece of advice would be to "skip" any questions you are not completely sure about. If you "skip" the question, you can go back to it at the end of the test, (as long as you still have time). However, if you "submit" the answer to the question, you are not able to go back and change your answer.
You will find out if you passed as soon as you click the last "submit" button on the test. Good luck!
Practical Exam
Please keep in mind, these are just my opinions and what worked for me. Of course, you should study, watch the videos and attend the live study session. The practical exam also has to be scheduled with an instructor who will watch you via the webcam. I have to admit it was a little awkward/creepy doing exercises for a stranger on a webcam (on Valentine's Day to boot)! I could also see the other participant who was testing at the same time. She was more Zumba focused, so her moves looked way different than mine!
There are 2 parts: Group Demonstration and Individual Presentation.
1. Group Demonstration
Within the group demonstration you will perform an 8 minute Warm-up/Cardio/Cool Down. It is broken down into a 3 minute warm-up, 4 minute cardio session, and 1 minute cool down. Focus on incorporating at least 3 different moves into the warm up, starting with lower intensity moves and gradually increasing the intensity until you begin the cardio segment. You don't have to lead this portion of the class or speak, just perform the moves.
This part feels pretty strange to do in front of the examiner on a webcam! I suggest going into it knowing 3-5 movements you plan to do and then add elements as you go along. Also, you are being graded on your ability to stay on beat to the music the examiner is playing. I am embarrassed to admit I actually googled 130 bpm and practiced, because my rhythm is not quite up to Beyonce standard! While you're there, you can also watch some videos of sample warm up, cardio and cool down moves.
I experienced some technical difficulty during the practical. The sound on my computer was going in and out! AHH! This made it really hard to stay on beat, and I think I missed some of the instructions. I just kept moving the whole time. The examiner ended up calling me on my cell phone half way through the practical, so that I could actually hear her instructions. I guess this is just the risk associated with the online course and dealing with technology. Stressful, but everything turned out ok!
This is what I did for the cardio portion of the practical exam:
Warm-up (3 minutes)
(I just kept repeating these movements until the time was up, increasing the intensity as I went.)
March in place
Shoulder rolls (forward and backwards)
Arm circles (forward and backwards)
Heel digs with bicep curls
Side step
Reach and pull across body
High knee pulls
Cardio (4 minutes)
(Again, repeat the movements until time is up. Keep it simple and focus on good form and safety. If you get stuck, just keep moving. Do a grapevine or jumping jacks for 16 counts until you remember your plan.)
Jog in place --> High knees
Boxer shuffle--> High low punches
Squats --> Squats with hamstring curl
Jumping Jacks --> High knee kicks
Cool Down (1 minute)
(This is the shortest segment, and all you really need to do is make sure you are bringing down your heart rate and lowering the intensity.)
Heel digs with bicep curl
Hamstring curl
March in place with arm circles
March in place
and
Strength and Flexibility examples for 10 different muscle groups. (2 exercises for each muscle the examiner instructs and 1 stretch)
Pectorals
Trapezius, Rhomboids, and/r latissimus dorsi
Deltoids
Biceps and/or Triceps
Hip Abductors and/or Adductors
Gluteus Maximus
Quadriceps and/or Tibialis Anterior
Hamstrings and/or Gastrocnemius/Soleus
Rectus Abdominal and/or Obliques
Erector Spinae
I went into the practical knowing exactly which exercises and stretches I was going to do for each muscle. I practiced in front of the mirror and made sure my form was correct. Again, everything I read said to keep your choices simple. This is for Group Exercise Certification, so in general, the moves need to be ones that most people could perform in a group fitness class.
The examiner will say, "Please show a strength exercise for the Pectorals." At this point you will start doing your first Pec exercise for about 15 seconds. Then the examiner will ask for a second Pectoral exercise, so you'll switch into a different exercise in which your Pecs are the prime mover. Finally, the examiner will say, "Please show a flexibility exercise for you Pectorals." Yep, you got it, now you switch to a move that stretches your Pecs. This will continue until you've performed 2 strength and 1 flexibility exercise for each of the 10 muscle groups above.
2. Individual Presentation
The Individual Presentation is the only portion you have to actually lead on your own. The examiner will tell you to begin, and you will have 1-2 minutes to teach a mock class an exercise or pattern of your choice. You can choose a cardiorespiratory pattern, muscle strength, or flexibility exercise.
Introduce yourself, showing enthusiasm and proper voice projection
Explain the exercise you will be demonstrating
Explain whichmuscles will be involved
Give proper alignment, movement and safety cues
Be sure to show 3 levels of intensity.
I chose to demonstrate a hip bridge. Here is what I said:
"Hi, I'm Allison. Today we're going to be doing a hip bridge which is a stability exercise done in the supine position. This exercise will work your hamstrings, gluteus maximus and erector spinae. So to get started, lets get down on the floor in the supine position. Great. Your knees should be bent with your heels on the floor, and palms down at your side. Keep your head, neck and spine in neutral alignment, push through the heel and press your hips up. This is level one. You should feel your glutes engaged and your shoulders are stable. If you want to take it to level 2, raise your arms up towards the ceiling. This makes it more challenging to stabilize since less of your body is on the ground. Continue to breath and maintain that neutral alignment through your head, neck and spine. Great. If you want a further challenge, for level 3 we'll raise the left foot off of the ground. Keep your knees close together and push through the right heel, so you feel your glutes engaged. Don't forget that neutral alignment of your spine and remember to breath. Feel free to take it back down to level 1 or 2 if level 3 feels too challenging and you can't maintain proper alignment."
This part made me really nervous, but honestly, it went by really quickly. Practice your presentation and make sure you can get in all 3 levels within the 2 minute time limit. The examiner won't tell you if you passed or not at the end of the practical. You should receive an email within 1-2 days.
Whew! That was a lot! Sorry if that seemed to go on and on and on! I hope some people find this information to be helpful if you are considering taking the Primary Group Exercise Certification. I am so thrilled to have successfully passed, and I am excited to begin this next step as a Stroller Strides Instructor. Let me know if you have any questions!
