The Kangoo Jumps® Adventure: Sometimes You Get What You Need

It seems that my quest to become a Kangoo Jumps® Power instructor has become more of a marathon than a quick and ambitious sprint. In the six months (oops!) since I've added to this blog, many steps have been taken but the process is not yet complete. I have not submitted a second video, and I have learned many things.

First, I learned not to expect myself to finish much of anything during the cold, gray, dreary winter where I live. I have wondered more this year if I have Seasonal Affective Disorder (SAD) than any year I remember. As soon as spring came, with more sun and warmer weather and flowers in my garden, my motivation perked up immensely.

Second, I was reminded how the universe gives me what I need when I need it. Every time I felt I would never finish this quest, someone would come up to me and tell me something encouraging that made me want to keep trying. That helped get me through the winter of my discontent.

Third, I learned a LOT about being an instructor from being allowed to practice in small ways, and from watching many instructors and analyzing how they do what they do. I learned that stamina matters, so I don't look worn out before the class ends and I am only a little out of breath while giving verbal cues. I learned that style and technique matter, because making it look effortless and fun is good but making it clean and easy for the class to copy is better; doing all of the above is the stuff of greatness. I learned that you have to know your content so thoroughly that you can cue it ahead of time and take distractions in stride (like microphones that try to fall off your head). I learned that you need to teach to both the beginners and the advanced students in the same class enough that neither quits on you. I learned that more cues are better than fewer, especially when students need the "which body part is doing what" and not just the name of the move.

Lastly, I learned that I am not a video producer. The first location I used is hard to schedule again. The second was my basement, much too small and crowded. The third was a wooden deck I was worried about breaking. The other two locations did not work for reasons of coordinating with other people. At one point I thought it might actually be easier to fly to Florida and "audition" live than to get the video done (too expensive; not an option). My current plan is to treat this more like a home video, and do a segment at a time when the opportunity appears, and then have it edited together into one file.

One thing I am clear about is that the delay in getting the video done has given me the opportunity to become a better instructor. (OMG! Is that the universe giving me what I need instead of what I want? Cue the Rolling Stones as the credits roll.)

The First Kangoo Video Was a Rough Draft

It's hard to believe I haven't written in this blog in 60 days, but that's what the date-stamp on my last entry tells me. A lot has happened, and little has been accomplished. C'est la vie.

In November I sent an email to find out what were the requirements for the video I needed to submit to Kangoo USA to become fully licensed as an instructor. I never got an answer, so I decided to just do one song and submit it and see what happened. For the record, it was my own choice not to call and ask, which might have been more effective. When I did submit my one song demo in December, the response was quick and clear: nice enthusiasm, wrong content. I think that makes the first video my rough draft.

Here's how the first video was planned and executed. I chose a song with the right beats per minute (BPM), a good pace for beginners, Ac-Cent-Tchu-Ate the Positive, Paul McCartney's version. I put together choreography, thinking about what beginners could follow easily and thus gain confidence, emphasizing just rhythm and bounce. I got permission to use a room where I work, with a nicely padded floor (former weight lifting room), and I found four camera operators, two high school students and two college grads with video-related degrees. The students used the school cameras, one grad brought his own camera, the other grad brought the audio recorder and became the director/producer/floor manager. I borrowed a boom box and used my iPhone for the music. We did not put a microphone on me directly, using just the camera sound (one with a shotgun mic) and the audio recorder; I totally underestimated the sound level of the boots hitting the floor, compared to my voice. For the next video, I will use a mic, preferably a headset mic. I also had two volunteers from the Kangoo Jumps class I attend who pretended to be my students for the demo.

For the actual video shoot, we ran through the whole song once as rehearsal, with the cameras rolling. We checked the sound and look of it, made some adjustments to the sound and the camera placements, and did three takes. For planning purposes, I must admit that setup, teardown, and shooting four takes of a 2.5 minute song took us about 90 minutes. Due to scheduling of the grad editing the footage into one coherent video, it took a few days to get all the footage into the right computer and do the editing. Once it was done, I had my editor post it to her Google Drive and sent the link to my Kangoo USA contact. Emailing it was not an option because our finished file was enormous.

So, flash forward to today. I heard back that the video we spent so much time on was not what they needed to see, and I wondered for a few days if I wanted this badly enough to record and submit a video that will have to include seven very specific elements and be 7-12 minutes long. In the meanwhile, several more people came to me and said they can't wait until I am licensed so they can take my class. Being very susceptible to that kind of peer pressure, I am now working on a breakdown of how to get all these separate items recorded a little at a time, and edit them together, but much more simply than the rough draft, to keep the file size down.

To all who have encouraged me, and continue to...thank you. Keep up the good work, and I'll keep working on seeing this through to completion.

Instructor Certification achieved; Kangoo Jumps® video is next step

Three major steps are done, with one to go, on my path to becoming a licensed Kangoo Jumps® (KJ) instructor. I attended the KJ instructor workshop and also got my CPR/AED certification in August, and just this week received my Group Fitness Instructor certification from the Aerobics and Fitness Association of America (AFAA), after taking their workshop and test in September.  There’s one step left, but it’s got a lot of little parts to coordinate. (AFTER I get the license, there is still where will I teach, how will I get KJ boots to rent out, and all those details, but the license is today's blog.)

What’s left is to (successfully) submit a demo video of me teaching KJ. What has to come together is info on the preferred video format, a videographer who is available at the same time a suitable location is, “participants” if I need to have some in the video (rather than just teaching to the camera), and … oh, yeah, the hard part … rehearsing accurately.

You might not think rehearsing would be the hard part for me, since I love jumping anyway. The problem seems to come from the music. If I know the words, I start out cueing (calling out the moves just before the transition to each new one) but somewhere along the way I end up singing along instead. I think I will need to find music either without words (but with the right beats-per-minute (BPM) and structure) or with words I don’t know and won’t learn. My favorite KJ songs are all about 130 BPM, so if you happen to know any songs in that range in Japanese, Korean, or anything else I can’t sing along to, let me know.

The structure I need in the song is very consistent 8-counts, which is the building block of a choreography routine (like a musical Lego block). What works best for me is when each musical “phrase” lasts four measures (16 counts, or two 8-counts). An 8-count transition can work in the song, but a 4-count is too short to cue easily and a 12-count is harder for me to remember when to transition. (Remember, I am a beginning instructor, not an experienced pro.) Songs that work well for me jumping at home (non-commercially) include I’m Glad You Came and Let’s Go. Do you need all that detail, gentle reader? Probably not, but it helps me to clarify my search, so thanks for letting me share.

As soon as I hear what video format and length will be acceptable to submit, I will get to work planning my video project. Until then, I will “research” songs that might work for the demo video. And as always, I will keep jumping!

If studying was hard, waiting for the result is harder

One week ago tomorrow I took the Aerobics and Fitness Association of America (AFAA) workshop and tests to become certified as a group fitness instructor. My eventual goal is to become an instructor of Kangoo Jumps beginners. Before the AFAA workshop, I had already gotten the required CPR/AED certification and taken the Kangoo Jumps instructor workshop. Once certified by AFAA, I still need to submit a video of me actually teaching a segment of Kangoo Jumps.

Being honest with myself, I think I did OK on the AFAA multiple-choice test, but I'm not as sure about the practical skills demo part of the test. I noted a couple of areas I could have done better, and I am not going into details in case the evaluators missed them. If I don't pass both portions on the first try, I can re-take the portion I could improve on for a smaller fee than retaking the entire workshop. At this point all I can do is wait to get the results. Waiting is much harder for me than studying was, because I am restless and want to move to the next step.

As for the actual testing, I can't tell you much about the paper test, except that the test we took was easier than the practice test I purchased for studying. I think part of that is due to Pauline, our workshop instructor, who put us at ease and reinforced the most pertinent parts of the 41 chapter textbook, Fitness: Theory and Practice. (Thank you, Pauline!)

One surprise for me was how much time we spent in actual movement, broken up into smaller portions. I knew about the group warm-up, group cardiorespiratory segment, and group cool-down, but I did not realize we would have a chance to practice all that ahead of time. I knew about the 1-2 minute solo presentation we each had to do, teaching the rest of the group a strength exercise or cardio pattern, in three levels of intensity, but I did not expect to rehearse that in small groups or with a partner. While I am absolutely sure the rehearsal time improved my performance, I definitely felt sore the next day, and the next. My energy level took a couple days to return too, probably due to a combination of different workouts than usual and the sudden lifting of the pre-test stress.

My friends and acquaintances were incredibly supportive before, during and after the AFAA workshop. They commented on Facebook, texted me, came up to me during fitness classes or at the school where I work, and all wished me luck and said they were glad I was doing this (and not them!). Most of them will not see this blog, but I thank them here anyway. I may not be a child, but it takes a village to raise me too!

There will be great rejoicing if I pass this on the first try, so I can move on to the Kangoo Jumps video milestone. If I don't pass, there will be very minor partying and a re-test scheduled. Sooner or later, I look forward to inviting all who live close enough to come try Kangoo Jumps with me.

Latissimus Dorsi? Isn't that a star in a galaxy far, far away?

Yipes! I guess I have been so busy studying I forgot to keep track here of how all my preparation for the AFAA workshop and test are going. Let me give you a brief update.

It took almost a month to get through the Fitness: Theory & Practice textbook, a few chapters at a time. It's heavy and large, so I also read the AFAA Exercise Standards & Guidelines Reference Manual in between, because it's smaller, lighter, and easier to carry around and read a bit here and there. I kept taking my Kangoo Jumps classes, added the occasional toning class (resistance bands and more), and even made it to the local recreation center to lift weights a couple times.

Now I am down to the last week before the workshop and test. I am working my way through the Primary Group Exercise Certification (v4) Study Guide, going back to look up any answers I can't remember in enough detail, and writing the answers. Writing it helps me to remember the details because writing by hand is a physical activity (kinesthetic), I see what I am writing (visual) and I usually hear my own voice in my head as I write (auditory). After I make it to the end of the Study Guide, I will have notes to review if I have time. That feels like enough preparation for the multiple choice portion of the certification test.

As for the practical demonstration part of the test, that's where the intense studying this week will be. There is a section that requires about 15 minutes of demonstrating proper form, alignment, and execution of both strength and flexibility exercises, grouped by the specific muscle area on which they work. Listed in the study guide, those separate categories are these.

• pectorals
• trapezius, rhomboids, and/or 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 abdominis and/or obliques
• erector spinae

So, I have to be able to remember—and execute—the right exercise for the right muscle group, for about a minute and a half per muscle group. On top of that, I then have to teach the group some exercise or "pattern" of my choice for 1-2 minutes, using either no music or music they provide that I probably have never heard. (Seriously, can I just slip on my Kangoo Jumps boots and jump a pattern for them all to learn? From what other certified people tell me, no, I can't.) If you actually know me, you know I love to rise to a challenge, so I can hardly wait to see how I manage this section.

I have to get to work now, so we won't be able to get into the details of "what shall I wear" and similar peripheral parts of the preparation.  (Oh, they do require clothes that show whether you are using proper form and alignment, so my typical baggy t-shirts are out. Sigh.)

Thanks for the encouragement I'm getting in both virtual and physical reality. I appreciate it!

On The Kangoo Path: CPR, AED, cueing, and studying for the test

Yesterday was the CPR/AED training, which has to be completed before the AFAA (Aerobics and Fitness Association of America) certification can be issued. I scheduled it this early because I wanted the CPR out of the way before I had to start studying seriously for the September 23 class and test. My thanks go to Michelle Law, who was both encouraging and matter-of-fact in teaching the class.

Other ongoing preparation I’ve chosen to help get me ready for the AFAA class includes making flash cards of the muscles I want to learn the names of, crunches and other ab work so the middle of me matches my arms and legs better (OK, that’s vanity as well as prep work), and paying more attention to the cueing in my Kangoo and zumba classes.

Let me make a brief digression here to explain what cueing is. Cueing is when you let the students know what is coming next, either verbally, by body language, whistling to let them know the next transition is at hand, or any other means that communicates effectively. It’s like a classroom teacher planning for effective transitions between activities, except that you cue new moves much more frequently than you change classroom activities. To be able to remember the choreography (or the exercise progression), perform the choreography yourself, and cue the students in the class to what move comes next, all while facing a room full of people who are (more or less) following what you are doing --- this is a skill that comes easier to some people than others. I am counting on the idea that practice will improve the skill if it’s there at all.

While waiting for the official study materials to arrive, I had checked out a couple books from the public library --- Anatomy for Strength and Fitness Training and Group Strength Training, second edition.) Today the package from AFAA arrived. I was not expecting Fitness: Theory & Practice to be a thick hardcover book; it is. There’s also an Exercise Standards & Guidelines Reference Manual, a practice test, a study guide to help you pace yourself and self-test to see what you have learned adequately, and a DVD that covers some of the same material in a way visual learners will appreciate. Right now, I am going to hunker down with some milk and cookies and skim through the book to see what all I have to learn in 30 days. Wish me luck!

The Kangoo Jumps® Instructor Adventure Begins

Welcome back. I am reviving Loraine Says So to let those who are interested follow my progress in becoming a licensed Kangoo Jumps® instructor. Posting it “in public” will also help me hold myself accountable for following through on the plan, step by step. If you’ve read some of the earlier posts here, you may remember I need that kind of outside feedback. You know, I give in to peer pressure easily so please pressure me to do what I said I should be doing. I really envy people who are more self-directed and don’t need outside encouragement, but that’s apparently not me.

The story begins in August 2011, when I tried on a pair of Kangoo Jumps boots for the first time. Chakaboom Fitness, my zumba instructors, added Kangoo to the classes they offered. Jumping has never been my favorite part of zumba, but the KJ boots absorb about 80% of the impact, so I figured I would try it. It was probably the hardest workout I have ever finished! I loved it. I went to class as often as they offered it, first twice a week, then three times (when I could), and this summer even four times some weeks.

In October 2011 I bought my own pair of boots. This was partly because wearing them as often as I did it would not take that long to “save” the cost of the boots by not having to pay to rent them. The other reason was because I figured I could get better at it faster if I wore the same pair of boots every time, rather than whatever pair was available. The best part of buying the boots was in the instructions. They actually say not to wear them for too long at a time because it may cause euphoria. YES! Bring on the euphoria! (We can discuss this more in a later blog, OK?)

I will fill in some of the details about the KJ workout and intervening months in later blogs, but I don’t want this one to end up as long as War and Peace. Short version, I jumped a lot, learned my best timing for eating before and after class, got cramps in muscles I never knew were there, started studying how muscles work, and kept on jumping like a little kid on a pogo stick after candy. Good times!

In mid-July 2012, my instructor mentioned that there would a KJ instructor licensing class at our site on August 12, in case anyone was interested. I went back and forth for four weeks deciding whether or not to try this. (Another blog on that decision process later, remember, no War and Peace today.) Two days before the class I decided and signed up. I now felt committed to doing this.

During the decision process, I discovered that in addition to the KJ instructor training, I would have to take and pass the certification for group fitness instructor through a major fitness organization (paper test and practical demo of skills), get my CPR/AED certification, and actually teach a KJ sequence (although I can submit that as a video). Doing the KJ first means I got what amounts to a certificate of attendance until I pass the other two hurdles.  (Since you ask, more details on the training later too.)

Here is the timing for what’s left.

• August 21, CPR/AED training
• August 22, study materials should arrive so I can study for AFAA test

• September 23, AFAA group fitness instructor training and test
• October (tentative), shoot video of me teaching KJ (plan still not clear for this) and submit it
• Later in October, hopefully receive KJ license to teach, celebrate like crazy, and find a way to start teaching Kangoo Jumps for beginners

Naturally, intense planner that I am, there are smaller step breakdowns for the studying and practicing for leading class. We’ll save those for another blog, another day.

Did I mention that I will turn 60 next February? I’m still figuring out if that is something I can use as a marketing asset to recruit students (Hey, if I can do it, YOU can do it), or if I should just ignore it because it’s irrelevant. Got an opinion on this? Feel free to share it.

So, this adventure has begun. Let’s see where it leads. Until next time, Loraine