Fit & Well : Recent Episodes
Aundra Anderson
It's Fit and Well with FWA! We talk about all things fitness and wellness - from finding motivation to move your body, to tips for creating a morning routine, and everything in between. Join me for a weekly Talk Tuesday session!
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Fitness professionals can tell a lot about you by your fitness routine. We know a lot about you (more than you think)
Some examples:
- What you’re going through mentally
- How well you treat yourself
- If you’re having a baby
- What you fear
- How you learn
- Your personality
- What you value
- Your excuses & patterns
- Where you stand during class
- When you show up (arrival to class and/or absence from class)
After 15 years as a group fitness professional, I've solidified my fitness class schedule routine.I'll walk you through different things to consider when determining location, time, and modality of classes for your schedule! PRO TIP: less is more. Always.
Being a fitness professional is one of the greatest jobs in the world. I wish I had a mentor or a guide when I started teaching. Let me be your mentor!
Here are several (10) tips if you're starting your fitness professional career or if you're thinking about diving into this industry:
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Take lots of classes, meet lots of instructors
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Say yes at the beginning to most opportunities
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Start small, add on
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Practice, know your content
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Develop a style
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Feel the part (does include looks)
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Be loyal to YOU, not a company
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Stop if it’s no longer fun
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Some people won’t like you, and that’s OK
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Keep up certifications and learn new formats
What is expected of a group fitness professional?
Beyond being certified to teach, being inclusive, and creating a community, let's dive into some group fit pro job descriptions to see what's expected of a group fitness professional.
There's a gap between the expectations and the compensation, that's no surprise. What elements do think managers and facilities are looking for in a group fit pro? As a GF pro, are there things you would add to this list?
Spilling the tea on some of my biggest ICKS as a fitness professional.From things that have happened in class (like people on phones the whole time), to things I've witnessed between trainers (like big box companies trying to pay $15/class), let's dive in to this topic together.Are you a fit pro? What else would you add? Or, if you're a fitness enthusiast, what icks have you experienced in group fitness?
What to wear to class! I’m giving a glimpse into my fitnessprofessional closet to show you exactly what I like to wear to various fitness activities and classes.
Spoiler: each class takes on a different FWA personality!
👟 Running errands
☀️ Hot Girl walks
⚡️ HIGH Fitness
🏋🏻♀️ Bootcamp
🩰 Barre
🧘 Yoga
Links to some of the items mentioned (these are affiliatelinks):
CRZ yoga strappy sports bra: https://amzn.to/45kCp3m
CRZ longline sports bra: https://amzn.to/4cjrzgp
Nike black crew socks: https://amzn.to/3RlwEg5
Adidas white crew socks: https://amzn.to/4aZBIOj
Adidas hat for high ponytail: https://amzn.to/4bWL2n6
On Cloud sneakers (similar to what I’m wearing): https://amzn.to/4el7urY
Please like, comment, and subscribe and as always, let meknow future topics you want to explore together.
We've created a strong community at FWA - 15 years! Here's how. I'm sharing my top tips and advice for creating something from nothing. A few here (listen for more): Have the intention Say hi/greet everyone & remember names Create a ritual Empower your people to encourage others Take a moment - like, subscribe, and comment below about future topics you want to discuss on this show!
What have I learned in 15 years as a fitness professional? I'd love to tell you!Sharing 15 things in 15 years with this episode - from learning to say no, to being authentic, to asking for a raise, creating an email list, and more - I'm spilling the tea on my top lessons as a fit pro.What else would you add?Please like, comment, and subscribe and as always, let me know future topics you want to explore together.
Confession: Criticism is an opinion.Any feedback you get from someone is an opinion. If you’re getting judgements or negative feedback and you know that you’re putting your best self out there, I’m giving you permission to reframe it as information. What you do with that information can lead to growth. Listen for more!
This is the most humbling thing you learn as a fitness professional. I think this advice can also apply to anyone providing a service, in sales, or in any front-facing profession.Would you agree?Take a moment - like, subscribe, and comment below about future topics you want to discuss on this show!
It's another round of awkward moments in group fitness. If the first session had you in stitches (episode 32), get ready for more.From random things in my pants to falling in the hole at [solidcore], here are 5 [more] awkward moments in fitness.
What's the BEST workout you can do?
Join me as I spill the tea.Spoiler: it's not CrossFit or Orange Theory...or is it?
Extra spoiler: push, pull, hinge, squat, lunge, carry, B: Walk
Feeling a little lost, easily irritated, or uninspired? You need this.I call it my "Week of Wellness." Each year, I embark on a series of adventures that allow me to try something new, experience being a student, and fill my cup. I emerge from this week feeling creative, rejuvenated, and grateful.Detailing all of my new experiences (EMS training, hot/cold therapy, and more) in this episode.
If you're a fit pro (or aspiring to be one or, truthfully, just interested in the life of a fit pro), you're going to make these mistakes. It's better to know what lies ahead so you can make a plan!
Sharing my top 10 mistakes (a few featured below) and my methods for working through them:
1) unrehearsed solos
2) forgetting to hit record
3) not having inclusive programming
4) not having your own workouts
From studios that subtle diss other facilities to old fitness videos to asking people to vote for me, I'm sharing some cringe-worthy moments in the fitness profession.
What else would you add?
In this week's confession, I'm sharing 7 tips for making money as a fitness professional. Learn my guidelines and get started on a path that makes you successful!
This week's confession stems from recent inquiries about offering services for free. Let's agree to stop doing this, yes? Here's why...
I'm sharing the #1 tip that TRANSFORMED my business. Even better, this goes beyond the fitness profession. Use this tip to help you in any job, any industry.
Special edition of Confessions of a Fitness Professional! This 4-part mini-series follows The Blue Zones of Happiness by Dan Buettner. Part 4: Power 9 of Happiness & How to Design a Happier LifestyleGet the book: https://amzn.to/3wd2TGp
Special edition of Confessions of a Fitness Professional! This 4-part mini-series follows The Blue Zones of Happiness by Dan Buettner.
Part 3: Can we manufacture happier communities? Sharing two personal examples as well as a blueprint found in the book.
Get the book: https://amzn.to/3wd2TGp
Special edition of Confessions of a Fitness Professional! This 4-part mini-series follows The Blue Zones of Happiness by Dan Buettner. Part 2: 3 case studies - we learn tips while observing habits and ways of life from three different Blue Zones communities: Costa Rica, Denmark, and Singapore.Get the book: https://amzn.to/3wd2TGp
Special edition of Confessions of a Fitness Professional! This 4-part mini-series follows The Blue Zones of Happiness by Dan Buettner. Part 1: Introduction of Blue Zones, the players, the Blue Zones of Happiness factors, Blue Zones lifestyle, and the ideas of Pleasure, Purpose, and Pride.
Quiz mentioned in the episode: https://apps.bluezones.com/en/happiness
How do you maintain composure in your professional environment while navigating times of personal distress?
And, should you ? Is it better to be human and authentic or to create a neutral to positive environment for your clients? Let's chat.
Looking at two sides of this confession: NO DAYS OFF.This could be the #1 thing hurting your fitness and wellness progress. It can also be hurting your fitness business!
Thinking about group fitness? Intimidated by it? Let me help you.
Here are my top 5 tips to getting started with group fitness.
Confession: I don't set goals at the NEW YEAR. I do this instead.In December, I think about my intention for the coming year|| How do I want to show up next year?|| What are my priorities?|| Where should I shift my focus?I create a WORD of the year. This allows me to be flexible throughout the year with goals. 2024 is CREATE.Sharing the process and also some questions/thoughts/ideas to consider while creating your word of the year.Some WORD OF THE YEAR ideas: https://www.fitwithaundra.com/coffee-talk-215-establish-word-year/
These items are currently bringing me joy, during the transition from fall to winter. I love comfort, peppermint, and all things advent!*Note - some of these are amazon affiliate links. Thank you for supporting my small business!1) Christmas Tree Cake glasses https://kaitmadedesign.com/products/christmas-tree-cake-beer-can-glass2) Coquette UGG slippershttps://amzn.to/4a2VtFh3) UGG cozy sockshttps://amzn.to/484yhou4) Candy Cane ChapStickhttps://amzn.to/486Icdb5) Native Candy Cane body wash & deoderanthttps://www.nativecos.com/collections/limited-edition6) Tea Tree Oil Foot Sprayhttps://amzn.to/47Igm717) Perk Energyhttps://perkenergy.com/collections/samplers8) Airborne Chewable Vitamin C tabletshttps://amzn.to/3RpMtCK9) Jade Roller https://amzn.to/47MDC3R & Pacifica Glow Baby https://amzn.to/3uImGNt10) Harry Potter Squishmallow https://amzn.to/3RuotyC11) Wine Advent Calendar https://ingoodtaste.com/products/wine-advent-calendar
Check out my fitness closet favorites right now! I'm sharing a few of my "tried and true" favorite fitness gear items.Note: some of these links are with the amazon affiliates program - thank you!Leggings: Lululemon align, 25" inseam (I think I say 31 in the video, oops)https://shop.lululemon.com/p/womens-leggings/Align-Pant-2/_/prod2020012Leggings - Lulu Dupe - CRZ Yogahttps://amzn.to/3N4WbrMThe Gym People top https://amzn.to/47uOseLCRZ Yoga tophttps://amzn.to/3uwhWu5Nike Air Zoom Pegasus 36https://amzn.to/3uAn7JtNike Free RNhttps://amzn.to/3T1BRv9Bombas - Running ankle sockshttps://bombas.com/products/womens-performance-running-merino-ankle-sock-3-pack?variant=mauve-periwinkle-mix&size=mColumbia vest with omni heathttps://www.columbia.com/p/womens-joy-peak-insulated-vest-1982691.html?dwvar_1982691_color=010Target duster/boyfriend cardiganhttps://www.target.com/p/women-s-boyfriend-cardigan-a-new-day/-/A-88082624?preselect=88082577#lnk=sametabHeadband - FWA - email fitwithaundra@gmail.com to order! $10 each, in black or gray.
Confession: I learned gratitude as an adult. Here’s how I learned to identify gratitude, what it means to be grateful, and how to express it.
A fun game of Would You Rather / This or That with a variety of fitness and wellness items!
Question from comments: what are things fitness professionals like/don’t like about individuals who attend their fitness classes?This feels like a “Part 1” of a series! Here are a few things I love about fitness clients who attend classes and a few things I don't like.
When everything feels overwhelming and negative thoughts start to rule your mind, turn to gratitude.I took a moment to jot down 5 things I'm grateful for rn and it helped energize me and minimize negative thoughts. When we have gratitude, we live in the now and appreciate our surroundings. Give it a try!
Spilling all the tea on quitting jobs!Feeling like you’re ready for something new? Not feeling the vibe at your current environment?Here are some signs that it might be time to move on… and it’s OK.
I love using this phrase to protect my boundaries. I found that using it will either inspire others to be more respectful, or it will help me determine who deserves my energy and my time.
There’s always so much to do. Does this ever happen to you? You feel so overwhelmed and have such as Mom to do list that you just don’t know where to start? I’ve gathered three simple tips for what to do when you feel overwhelmed.1. Belly breathing2. Make a brain dump list3. Choose an easy winI find that many wellness gurus will share impossible solutions that require more time. I’ve included two bonus tips— take a walk and shut your eyes or take a nap – for when you are able to dedicate a little more time toward your wellness.
What’s the worst thing that can happen to a fitness professional? Let’s take a deep dive.I’m reliving 5 of my most awkward moments during my 15-year fitness professional career.From constant phone use to pretending to be the instructor to weird vibe personal training and more…let’s spill the tea.
It's much harder to be someone else. You might be programmed to achieve certain levels, or to value certain things. But, do you? What do you truly enjoy? What do you like? What kind of person do you want to be? Let's chat about authenticity. Let's become more authentic. Be you, always.
Let’s face it: you won’t be everyone’s cup of tea. And that’s ok! Let’s talk about receiving criticism.
I’m spilling tea on 2 times I was criticized as a fitness professional and what I did about it.
6 Tips to Create Success
1. Start with reflection. What do I value? What do I know? What do I want to learn? What goals do I want to work toward?
2. Your Definition of Success. What are your priorities? What is most meaningful to you?
3. Define boundaries. How much of my day is devoted to what matters? What is an acceptable use of your time? What causes unnecessary stress?
4. Be consistent. Once you’ve developed your list of values and priorities, and determined acceptable uses of your time and energy – STICK WITH IT. Change only happens when you make it happen. “You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” –John C. Maxwell
5. Focus on you. Let go of expectations. Don’t worry about what everyone else is doing. Stay in YOUR lane. Just because something ‘magically’ worked for someone else, that does not mean it’s right for you. Oftentimes, you don’t see the grit and the work that goes into an awesome result. Worry about you and know that what others are doing is not your business!
6. Sleep, hydrate, move your body. This will forever go on any and every list of tips I create. You can’t even begin to think about welcoming alignment into your life if you don’t properly take care of yourself! Get enough sleep (adults need like 7-9 hours). Drink enough water (1/2 your bodyweight in ounces and MORE if you work out regularly). Move your body for at least 20-30 minutes a day.
I’m spilling the tea on the secrets of my success as a fitness professional!
My top 5 fitness pro secret:
- Define success on your own terms.
- Schedule classes/sessions that work for your schedule. If a class or session doesn’t feel good, stop doing it. Just drop it. Teach when YOU can.
- Borrow from other pros. Make it yours.
- Ask for email addresses & PROMOTE your sessions.
- Be WEIRD AF. Be your weird lil self.
- Walk around during long blocks to catch your breath.
Fit pros borrow from each other, especially until we can find our own voice and vibe. But when does it cross the line to stealing?
Here’s my hot take on stealing and borrowing in the fitness profession and I’m even sharing a few times it has happened to me!
Husband and I are on a journey to visit all 63 US National Parks (27 down)!
Our latest NP visit to Wind Cave (SD) gave us quite the story: we got stuck on a cave tour.
Check out the full story!
Fit pro or not, there’s a real chance that you’ll encounter burnout.
Let’s talk about it * What is burnout * What are the stages of burnout * How to recognize burnout * How to move beyond it
So you want to become a fit professional? Welcome to the best and craziest job in the world (and YES, it’s a real job, see: Episode 23).
I’ve shared a collection of tips for new fitness professionals, which I’m rounding up here.
1. Embrace criticism. I’ve learned this: every instructor has a different style. No one instructor is “better” than another, just different. When presented with a criticism of class, my response is always “thank you!” first. And then I listen to determine what they’re really saying or asking of me. Almost 100% of the time, it has provided a learning experience that has made my classes better and has made me a stronger instructor.
2. Listen to your students. Just as fitness instructors are different, so are the students in your classes! I’ve learned that it’s important to listen to your students and their needs. I have some students who want more attention in class than others. Once they make it a priority to tell me (either verbally or through body language), I make it a priority to fill their needs. Class would not be possible without the students! Treat them well. I’ve learned SO much by teaching live classes. Even though I study regressions and progressions, everyone’s body moves so differently and students come up with great variations on their own. I love learning from them and using that to improve and fine-tune my classe
3. Train, train, train. This is so important. Beyond the initial certification or licensing, more training is crucial to ensure proper knowledge of technique, to keep the students safe, and to keep up with the program. I know for a fact that the Basic I training manual has changed since my initial licensing.
4. Show up. I know that in certain seasons, my life is more hectic. If I can, I like to provide lots of notice for no classes or work to find a sub right away. If you’re looking to build something, you have to show up, even if you’re only getting 1-3 people in classes. It will build over time. If it doesn’t, try a different day or time, but don’t give up!
5. Make friends with other instructors. Build that network. For me, half the fun of teaching is getting to know the other instructors! There are some amazing, talented instructors and athletes in my area. I’ve learned so much from them, too. I’ve helped organize events, traveled to FL for the convention, traveled to WV for training, and spent time choreojamming with some of my local instructor buddies. Couldn’t do it without them!
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Teaching is HARD work. And it’s our job to make it look effortless. Or, something like that. There’s a ton of prep that goes into putting together a class: choosing the music, placement of beats/movements in the class, figuring out variations for moves, and keeping on top of fitness council recommendations and rules. And that’s just BEFORE class starts.
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Nothing is comparable to making a difference in one person’s life. Truly. It makes my DAY, my WEEK, when someone tells me this class or that move or that comment made all the difference in their workout/day. Teaching is hard, but I love, love, love it, especially when you know it’s improving someone’s life.
I get asked this question in various forms more than I should! I've also had individuals ask me how I maintain a 'real job' in addition to owning a fitness business and teaching classes.
Being a fitness professional is a real job. Yes, some people have this as a full-time gig, and some fitness professionals use it as a side hustle. Let's dive into some reasons why there might be confusion about the validity of the profession!
Note from the pod: NASM curated this helpful "in addition to fitness" list that's worth perusing: https://blog.nasm.org/fitness/future-of-the-personal-trainer-job-market
Fitness isn’t ‘one size fits all,’ it’s personal! But there’s still a lot of work to be done to create more accessible and inclusive environments in the group fitness world.
How can you create a better, more inclusive environment? Here are my top tips:
First Impressions matter Create a Welcoming Space Celebrate All It’s in the response Do the Best You can Be Personable Educate Yourself & Be Willing to Learn
The times I wanted to QUIT FITNESS.
I’m sure this has happened to you — even a job or career you really love spins you for a loop. There have been at least 3 different times I’ve tried to quit being a fitness professional Let’s chat — I’m spilling ALL the tea in this episode!
Plus — reassurance if you do want to quit. It will be ok. Listen for advice.
Why has fitness and wellness gotten so complicated? Do this, don’t do that, do this WITH this and so on. But it doesn’t have to be so complicated. I’m sharing my five simple top tips for achieving your fitness goals. Give these a try!
Is she all that? Navigating egos in the fitness professional world can be a contact sport.
Let’s dive into some ego scenarios (sharing some tea and all the stories)—why is this the way it is in the fitness profession? Do you experience this?
Has fitness changed post-COVID? I share my vantage as a fitness professional who weathered the storm and had a successful year during the pandemic.
Post-COVID, people are looking for routine, structure, community, and complete packages when it comes o fitness and wellness.
Fitness professionals need to reevaluate and check themselves every quarter—what’s working? What needs to change? How can we start relevant and competitive and serve our clients?
We ask ChatGPT two questions: "What does a group fitness instructor look like," and "Does a fitness professional have to look a certain way." Listen for the responses!
We're also de-bunking 3 major fitness professional myths: 1) that fitness professionals have to look a certain way, 2) that fitness professionals have to be energetic and enthusiastic all the time, and 3) that fitness professionals have it all together, all the time.
Thinking about infrared sauna, cryotherapy, athletic massages, compression therapy, or floating therapy? Let’s chat.
I tried all of these services and am giving my honest reviews!
Confession: fitness pros are awesome at prescribing recovery for clients but awful at doing it ourselves. Until now.I’m sharing my road map for prioritizing rest and recovery—what I actually do! This has been a long, 15+ year effort of being consistent and checking myself.
As a group, fitness, professional, I love hosting classes with a theme.If you are a fitness professional, listen for some ideas for themed classes!If you are thinking about taking a Group Fitness class, listen for reasons that your first class should be a themed class!
It's a NEW LOOK!!! We're now Confessions of a Fitness Professional. Join me for my first confession, and I think it's a good one! Tune in to learn about how we live for your excuses!
We're approaching the end of the first quarter of the year -- this is a great time to asses your fitness and wellness routine! I'm sharing 5 ways to spring clean your workouts: get outside, clean your space, assess your workout routine, register for sessions, and get new gear. Listen for more tips!
Want to get stronger? Look leaner? Change your body composition? Start here.
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Make a Plan
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Rest
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Form first
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Measure progress
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Ask for Help
BONUS - I share some of my favorite strength movements!
Want to build a better fitness session? Looking to build or rebuild your fitness level and abilities? Start with these questions:
1. What’s your goal?
- What have you been doing?
3. What’s your baseline?
(from Mayo Clinic: * Your pulse rate before and immediately after walking 1 mile (1.6 kilometers) * How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers) * How many standard or modified pushups you can do at a time * How far you can reach forward while seated on the floor with your legs in front of you * Your waist circumference, just above your hipbones * Your body mass index)
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How often can you workout each week?
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What does your rest look like?
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What are you eating and craving?
We can assume that walking can improve cardiovascular health, overall health, and more. But what about some unexpected benefits of adding walking to your routine?
I’ve walked outdoors nearly every day for the last 2 years. Here are 5 surprising results!
Confidence is a practice. There are many things that prevent us from finding and owning confidence, which we will discuss in this week’s episode.
I’m also sharing my top 5 tips for building, owning, and gaining more confidence.
You need three hobbies: one to make you money, one to keep you in shape, one to tap into your creative side. For so long, this has been my favorite advice to heed and share. Until I heard THIS advice. To optimize wellness, focus on three areas: 1) muscle 2) mental wellness 3) body composition. Listen for more and to learn how to properly practice.
Here are the top 5 fears in Group Fitness I have heard most recently:
➡ I don't have time
➡ I'm not 'fit' enough
➡ I don't want to be wrong
➡ I can't
➡ I'm way too tired
Have you said these? Guess what? Even as a fitness professional, I know I have/used to say these things, too.
Let's dive into this topic and talk about some benefits from group fitness!
Ready to try something new? Want to dive into group fitness or jump back into it? Sharing my top tips for rocking group fitness classes -- from the viewpoint of a fit pro with 15 years of industry experience!
The start of a new year always intersects with a refresh, setting goals, wanting to be the best version of yourself. I want to see you achieve all of the things you would like in 2023. I'm sharing tips on how to move from SETTING goals to ACHIEVING goals.
Energy at the beginning of the year is infectious - I love this time of year! Learn how I set intentions for the year with a Word of the Year. I'm sharing tips and 5 questions to ask yourself to find your own word of the year, to guide your focus and energy.
Let's talk about being consistent - especially in the areas you want to grow and develop. Did you know that being consistent leads to success? Let's chat.
Need a spark to get moving? I'm sharing some of my top tips to find motivation to workout.
I've been in the fitness and wellness world since 2009 and have been witness to it all.