Dominique Cheylise
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5/28/2019

Acro Yoga Review/Tips & Weekly Workouts

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Hi, everyone! This week’s post is going to be all about acro yoga. I tried my first class a couple of weeks ago and I’ve been coming every week since then! Check out my Instagram to see a couple of poses from my first ever class. If you’re interested in trying acro yoga, have no idea what it is, or love it and want to know my thoughts on it, keep reading.

​What is acro yoga?
Acro yoga (often called acro by its practitioners) combines yoga and acrobatics. There are a bunch of different flows and postures, and all of them involve lifting another person in the air. There’s a base, a flyer, and a spotter. The base is the person doing the lifting, the flyer is the person who gets lifted, and the spotter makes sure everyone is safe at all times. Some flows and postures can be especially dangerous, so it’s important to always have a spotter. If you want to see a couple of the flows I did as a first-timer, check out my Instagram!

Why did you take this class?

One of the fitness centers where I teach barre has partnerships with several local studios. Through this partnership, I can take classes at all of those studios free. Breathing Room is one such studio, in downtown New Haven, where I had already taken a couple of classes. I initially signed up for their acro class by mistake! I thought I was signing up for the aerial silk class (which is another class I’ll be trying and writing about soon!). Still, I decided to stay when I arrived and realized this was acro rather than aerial silk.

I did competitive gymnastics growing up and love anything that allows me to flip or fly. I had no idea what to expect in this first class, but I ended up learning a bunch of new tricks! This was an open class where all experience levels were welcome. There’s also an intermediate class that you need instructor permission to attend.

If you’re local, check out Breathing Room! They offer many different kinds of classes. You’re sure to find one you’ll enjoy.

What happened?

The class is listed as a 1-hour class (most people were there well over 1 hour). I stayed for about 2 hours - there wasn’t really a firm end time since there was no class after ours. We started with some stretching and sun salutations. Then, the instructor grabbed a couple of volunteers to demonstrate some poses. After that, we broke out into groups and began trying out poses. We rotated groups every few minutes so that we had a chance to work with everyone there. Each person spent time in all three roles (base, flyer, spotter) but I spent most of the class flying. We started with a pose called bird, then worked on some flows using that pose. Once we started working on the star pose, things got really interesting!
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Getting into bird pose
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Star pose
There are lots of cool things you can do from the star position. If you’re a flyer, all of them require a lot of trust in your base and spotter! I got to work on flowing from star to side star, then rolling through to bird. I worked on a couple of other flows as well.

This class was an excellent workout. Whether you’re the base or flyer, you’ll definitely work up a sweat. It’s tougher than it seems; not everyone in the class was even able to get up to star and hold it. So, if you do it in your first class, pat yourself on the back! Not only was it a good workout, but it was incredibly fun. When the instructor would demo a move, I’d think to myself “there’s no way I’m going to be able to do that”. But you’d be surprised what you can do when you have a good base!

I noticed that with certain bases, movements were a lot more challenging than with others. That’s why it was great to get to work with just about everyone in the class; to figure out who I work well with.

Any tips for a beginner?  Try all three roles. It’s important to try being a base, flyer, and spotter. Even if you go in thinking there’s a role you’ll prefer, try them all out. I really liked flying, which seemed like an obvious choice since I’m pretty light and like being up in the air. But being a base helped me understand how to better distribute my weight while flying.
  1. Have an open mind. You may see something demonstrated and think there’s no way you’ll be able to do it. Listen to your instructor/partners and focus, though - you’ll surprise yourself! Even if you aren’t able to do everything, you’ll learn something new as long as you try.
  2. Be prepared for a great workout. Get ready to use your core, arms, and legs! Whether you’re a base or flyer, you’re going to sweat. You may be sore the next day, especially if a lot of these movements are new to you.
  3. Yes, you will have to touch other people. This isn’t your typical yoga class. You can’t do anything alone. Otherwise, this would be a completely different class! Everything is done with a partner. If you’re weirded out by the idea of being touched or having to touch someone else, this may not be the class for you. Jiu-jitsu required me to roll around with sweaty guys every practice, so I was already prepared. Everyone in class will be touching someone, so just embrace it!
  4. Go for it. Some of the movements, such as jumping into star or doing pops, won’t work unless you commit to. They can be scary, but you’ll have a spotter to keep you safe. If you aren’t comfortable trying something, no worries. But to get the most out of your class, you need to go all out with the movements you’re trying. Whether it’s jumping upside down, falling forward, or balancing on one arm, give it your best shot! You’ll mess up and fall plenty of times, but you’ll never succeed if you halfway go for something.
  5. Have fun. Acro yoga was one of the most fun workouts I’ve done in a long time. It’s also a really social experience because you have to talk to your partners to work through the flows. Meet new people, try new things, and celebrate all the cool poses you learned at the end!

I’ve really loved incorporating heated vinyasa yoga into my routine each week. It’s a great way to complement a long day at work. I never really cared for traditional yoga, but add heat to the room and I’m there. I’m also trying to make sure I get in at least one good sauna session per week! Check out my workouts from last week below:

Monday
75 minute heated vinyasa class

Tuesday
Taught 55-minute barre class

Wednesday
55 minute barre class

Thursday
Taught 50-minute barre class
30 minutes of lifting
Sauna and steam room session

Friday
Rest day

Saturday
Taught 55-minute barre class
55 minute CrossFit class

Sunday
Home barre workout


Do you prefer hot yoga or regular temperature? Would you like me to talk about my experience with Bikram yoga? What are your thoughts on saunas after a workout?

I’d love to hear from you. Let me know!
Other posts you might like:

How I Became a Barre Instructor
​Les Mills Barre Review
How I Passed the ACE Group Fitness Instructor Exam

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5/20/2019

Les Mills Barre Review & Weekly Workouts

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Hello there!

As you may have read in my last post, I'm trying out Les Mills On Demand using their free 10-day trial. This is my first experience with Les Mills group fitness classes; but after trying some of the programs at home, I'd really like to do one in-person! Check out my review of Bodyattack #99 here. That post also has more information about who/what Les Mills is, as well as how you can try Les Mills programs at home for free.


This time, I decided to give Les Mills Barre a try. I didn't know what to expect at first. I had no idea that Les Mills even had a barre program until I browsed the On Demand catalog. When I think of Les Mills, I think of high energy workouts that are more aerobic/cardio-based. To be honest, my expectations for the barre program weren't high - I really just don't think of Les Mills when I think of barre.

But I have to admit that I was VERY pleasantly surprised! I tried the Les Mills Barre #02 release.
 
First, Les Mills Barre doesn't use a barre or any other support mechanism. While I actually loved this aspect of the class, it's something to note if you're looking for a typical barre experience. Anyone who’s familiar with barre knows that the class uses a ballet barre for support while performing some of the exercises. This class is an exception, which I think is great because it forces you to use your stabilizing muscles to stay balanced. However, they probably should've named this a ballet fitness class rather than barre since there's no barre or barre alternative involved.
 
The class was perfectly choreographed, as is the case with all the Les Mills programs I've tried. It was 30 minutes long, the same as all Les Mills Barre workouts. And the entire session had an excellent flow - each move and series had a flawless transition into the next.
 
What I appreciated most about this class was that the instructors were clearly former dancers. There were three of them, and they had excellent technique and used ballet terminology throughout the workout. As a former dancer myself, it was so refreshing to hear French ballet terminology beyond just plié and relevé! One of the things I love most about barre is that you don't have to be a dancer to do it. But I feel like we sometimes take too much of the traditional ballet base out of the class! I loved that Les Mills Barre used a lot more ballet moves than other barre classes I've seen and actually taught us the French names for them.
There was an arms section with light weights like you’ll find in most barre classes. I didn't think it was challenging, but the arms were active throughout the entire class. So, I was fine with the intensity of the weighted portion.
 
The overall class was challenging enough that anyone could benefit from it. Not having a barre there made it even more challenging, but the instructors offered plenty of modifications for people at different fitness levels. I enjoyed attempting to pirouette gracefully in my basement!
 
Although the choreography was excellent, the presenters in the On Demand version of Les Mills Barre #02 really made the class. If you've done other Les Mills programs, you're probably used to a lot of yelling and (almost scarily) high-energy instructors. I consider barre to be a mind-body format just as much as yoga or Pilates, and this particular workout had the same calm nature. The instructor's voice was so soothing! All three of the presenters had impeccable form, which really encouraged me to challenge myself with each movement.
 
I do wonder how this translates to a live class with different instructors since the feel of the class can easily change with someone else leading. The choreography, though, was some of the best I've seen in a barre class. I loved the glute work on the floor and plan to use some of it in my upcoming barre classes!
 
Musically, the song selection was great and matched the pace of the class perfectly. I really dislike the covers that Les Mills uses (they're nowhere near as good as the original songs). I understand they have to use them for copyright reasons, though :)

Check out my workouts from last week below:

Monday
75 minute heated vinyasa class
40 minute powerlifting workout (check Instagram for some movements!)

Tuesday
Taught 55 minute barre class

Wednesday
2 hour acro yoga class (review of this will be up next week!)

Thursday
Taught 50 minute barre class
Sauna & steam room session

Friday
55 minute HIIT class

Saturday
Taught 55 minute barre class

Sunday
Rest day
 
Have you tried Les Mills Barre in person or On Demand? How did you like it? What cool new workouts/classes are you trying this summer?
 
Let me know your thoughts, and enjoy the rest of your week!

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5/13/2019

Group Fitness Audition Tips & Weekly Workouts

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Hello! This has been a super busy week, but I'm excited to say that I landed an additional barre class at a new gym!  

As you'll see from my weekly workout summary, this week was very class heavy! I normally teach two barre classes a week but ended up teaching four this week. I was subbing on Wednesday and my audition at the new gym was on Thursday!
(Pro tip: The best way to get people to sub for you when you need a day off is to sub for others when you're available. I recently needed 3 subs while I was on a cruise and I’ll need a sub in June for my mom's wedding. So, I’ll be sure to return the favor. Plus, who doesn't love extra money?)

The fitness center where I currently teach is your typical CrossFit gym: no machines - just barbells, kettlebells, dumbbells, and rowers. They only offer classes and there’s very little open gym time. While the classes are great, I’d love the option to do my own thing sometimes. I wanted to pick up another class at a more traditional gym so that I’d have access to a facility with the hours and equipment I need to get my weightlifting routine back to full throttle. And I found the perfect place!

This new gym is beautiful and has both free weights and machines. It also has a sauna and steam room! Not to mention, the group fitness classes sound pretty awesome. They offer incentives for getting high numbers in your classes, which I love! I'll be teaching at this gym on Thursdays, which brings my weekly teaching schedule to 3 classes per week (when I’m not subbing). Although I taught 4 classes this past week, I think 3 is more than enough for me right now.
(Pro tip: Dying to work out at that gorgeous gym but don't want to pay that monthly membership fee? Consider getting a part-time job there. Even if you aren't an instructor or trainer, just working at the front desk will more than likely get you a free membership. Free classes/memberships are one of my favorite perks of being a barre instructor!)


So, my audition at this gym went so well that I was offered the position on the spot! While this audition went great, my first ever group fitness audition (at the fitness center where I currently teach) wasn’t so great. Although I ended up getting the job, my nerves got the best of me. I was required to do a couple of weeks of shadowing other instructors before I could teach my second demo class and be added to the schedule. I picked up some useful tips along the way, though. I hope they help you nail your audition!
  1. Understand the format of your audition/class. If you’re teaching a regular class as your audition, understand how the class normally operates. Is it 45 minutes long? 55? You need to know how long the class is ahead of time so that you can create a playlist that’s an appropriate length. Are you just leading part of a workout? Understand how long it should be so that you don’t run out of music.
  2. Leave time for a good intro. If the class is 55 minutes long, your choreography/playlist shouldn’t be 55 minutes long. That leaves you no time for an introduction, which is especially essential if you’re leading a workout with real participants. Give them your name, thank everyone for coming, and let them know what to expect in the workout. It shouldn’t be longer than a minute, but make sure you ask if anyone has injuries that need to be accounted for. If they do, it’ll take a minute or so for them to explain their injury to you. So, leave a couple of minutes in the beginning for your introduction and any questions. It’s imperative to show that you can manage time well and end your class on time. Participants will have places to be after class and there will likely be classes that need the studio immediately after yours. Finishing class a minute early is acceptable - finishing a minute late isn’t! Show the group fitness director that you can accurately time out and plan your classes.
  3. Get an armband for your phone and keep choreography notes digital. This comes down to personal preference. But keeping choreography notes on my phone instead of on paper has been a game changer for me. Fumbling around with a piece of paper or trying to glance at a notebook on the floor just didn’t work for me! Now, I keep choreography notes in my Notes app and use an armband to attach my phone to my wrist. That way, my hands are always free to show moves and I can quickly glance at my notes without having to grab my notebook or look down at the floor.
  4. Keep choreography notes short and sweet. There’s absolutely nothing wrong with using notes and having choreography written down. But you shouldn’t write down every last step of your 55-minute class! At my first audition, I had WAY too much written down. This made it challenging to actually find what I needed. Keep the notes concise and easy for you to understand. You’re the only one who has to read them, so make sure they make sense to YOU. If it takes you more than 2 seconds to figure out what you need to tell your participants to do, you’ve probably written too much down.
  5. Never use exercises you haven’t tried yourself. That fancy move with the cool props that you saw on YouTube is probably great, but until you’ve done it yourself, don’t include it in your class plan. There’s nothing wrong with keeping choreography simple, especially in a format like barre. If you haven’t tried the exercise, you’re going to have a hard time explaining how to do it in your audition. Stick to what you’re confident in cueing; this will drastically reduce the number of nerves you’re feeling.
  6. Blast your playlist on your way to the audition. Use music that gets you pumped and blast it on your way to the audition. Envision how great it’s going to be and how happy everyone is going to feel after doing a workout led by you!
  7. Fake it till you make it. You may get nervous to the point of feeling sick. Jitters before teaching are completely normal, especially when it’s an audition for a position you really want. You may not be confident at all, but the best thing to do is fake it until you are. Before you even step out of your car, take a few deep breaths and tell yourself “I’ve got this”. Literally, say it (or whatever positive affirmations work for you) out loud. Before you open your door to walk inside, put a big smile on your face. And keep it there. Walk in with good posture and your head held high. Eventually, the way you feel on the inside will start to match your confidence on the outside.
  8. Look the part. You don’t need $150 leggings or the most expensive gear. But you do need to wear whatever makes you feel confident and look like a fitness professional. Leave the baggy sweats and linty t-shirt at home! Everyone should be able to tell that you’re the instructor in the group fitness studio of 20 or more people. When you look your best, you feel your best. And being confident in your appearance will help you put on your best performance.
  9. Remember your “why”. Chances are, if you’re auditioning to be a group fitness instructor, you’re passionate about the benefits of group exercise. Whether you’re auditioning in front of two group fitness directors or twenty class participants, you have a chance to make their day better by providing an awesome workout. You’ve done the preparation, so think about why you’re doing this. As a group fitness instructor, you have the important job of motivating and inspiring a group of people as you lead them in a workout. Isn’t that exciting? Remembering this should help you deliver an awesome audition.
  10. Don’t sweat the small stuff. Mistakes will happen. Whether you’re auditioning for your first real class or you’ve been teaching for 20 years, you’re going to make mistakes. No class will be perfect! You’re going to stumble over your words or forget a move. Who cares?! People are there to be taught by a human, not a robot. When mistakes happen, you’re probably the only one who notices them. Don’t apologize for stuttering - laugh it off and keep going. You can let a small mistake derail your entire audition, or you can show you’re a professional by pushing forward without skipping a beat.
  11. Have fun! Your audition will fly by, so enjoy it! Let your personality shine. Don’t try to be anyone other than yourself. Get into the music and have a good time! Lead your participants through an awesome workout and have fun with it. When you love what you do, it shows. And that’s the kind of energy any group fitness director wants in their studio.
  12. Ask for feedback. After your audition, ask how you did. Whether you get the job or not, it’s important to hear what you did well and what you can work on. It can be hard hearing criticism, especially as someone who creates your own playlists and choreography. But you need a thick skin to be a group fitness instructor and auditions are a great exercise in receiving feedback. Keep doing what went well and use what didn’t go well to make your next audition/class even better.

I probably won’t be auditioning again for a while. But these are all tips that can be applied to teaching regular classes when those pre-class nerves start kicking in. 


Check out my workouts from this week:


MONDAY
Weight training at Planet Fitness (legs/glutes)


TUESDAY
Taught 55-minute barre class


WEDNESDAY
Taught 55-minute barre class


THURSDAY
Taught 50-minute barre class (audition)


FRIDAY
Rest day


SATURDAY
Taught 55-minute barre class


SUNDAY
Barre workout at home


My goal for next week is to get in a lot more weight training than I did this week. Since leaving Planet Fitness a few weeks ago, I haven't been lifting nearly as much as I want to. That should change now that I'll be teaching at this awesome new gym!


Did you hit your workout goals this week? Do you have any auditions coming up, or any other tips I forgot? Let me know in the comments!


You may also like the following posts:
How I Became a Barre Instructor
How I Passed the ACE Group Fitness Instructor Exam
Les Mills Bodyattack Review

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    Dominique Cheylise, 25 year-old engineer and group fitness instructor.

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Dominique Cheylise is a personal blog meant for entertainment purposes only. This blog is not meant to serve as a substitute for professional advice from your own doctor, nutritionist, dietician, or trainer. While I'm a certified group fitness instructor, the workouts and food I post are what works for me and may not work for you. Please enjoy these stories and tips from my life, but proceed with caution. Affiliate links and sponsored posts may appear occasionally; your support is appreciated. For more information about how your data is stored, visit my Privacy Policy. Thanks for reading!
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