Would you like to bring a Plain Jane Fitness Workshop to your facility?
It's easy! Contact Jennifer Miller at fitnessmiller@yahoo.com or Karen Smith at
dsmith1309@comcast.net.
Each Plain Jane Fitness Workshop is about 3 hours long and is comprised of
lecture time and workshop time. Each workshop is designed to give
instructors or trainers an opportunity to experience the class format and
exercises offered, so come prepared to sweat!
2009 Workshop Menu - a list of all workshops we are offering for 2009. To find a
scheduled workshop near you, click on "calendar."
A Step Above: intermediate and advanced step choreography for instructors who like creative
step patterns. Bring your energy and enthusiasm and you will leave with enough new step choreography
to last all year. 0.3 ACE CECs, 1.5 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by Jennifer Miller.
All About Resist-a-Ball: Take your conditioning to a new level with this highly versatile piece of fitness
equipment. If you’re only using your resist-a-ball for crunches, you are missing out on dozens of exercises
that will challenge you and your clients in a whole new dimension. Attend this workshop and go home with
many, many ideas to keep your classes fresh. Excellent for group fitness instructors and personal trainers.
0.3 ACE CECs, 2.0 AFAA, or 2.0 AAAI/ISMA. Presented by Jennifer Miller.
Bootcamp is a high intensity workout utilizing intervals specifically designed to target the three energy
systems. This workout will help your members run faster, jump higher, and burn more calories. Bootcamp
can be as challenging as you need it to be and draws a whole new crowd into your group fitness studio with a
minimum of new equipment – NONE! 0.2 ACE CECs, 1.5 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by
Karen Smith.
BOSU Basics and Beyond: The BOSU is an amazing fitness tool that can be used in a variety of class
formats. Balance training, core stabilization, cardio drills, sculpting, and sports training are all possible with
the BOSU. Learn about stability training and its importance in the fitness industry as well as how to utilize the
BOSU to address functional goals for all levels of fitness participants. (A towel is recommended, running
shoes are NOT). 1.5 AFAA or 2.0 AAAI/ISMA. Presented by Karen Smith.
Build a Better AQUA Class: Create an aquatics class that is innovative and creative with tips from Aquatics
Pro Yvonne Cook Rose: characteristics of an effective instructor, managing class time, choreography options
including kickboxing and pilates, use of equipment, and incentive programs to encourage attendance. 2.0
AFAA CECs or 2.0 AAAI/ISMA CECs.
CORE Basics explores strength training exercises that emphasize the muscles of the core. Core exercises
are hot, hot, hot! This workshop utilizes traditional strength training equipment – dumbbells, spri tubing, and
resist-a-balls – to create a core training program that is creative and effective. 0.3 ACE CECs, 1.5 AFAA CECs,
or 2.0 AAAI/ISMA CECs. Presented by Jennifer Miller.
Dynamic Mat Pilates takes the traditional Pilates Mat series exercises and brings in a new element – a
dynamic surface. Whatever dynamic surface your gym can provide, use it to bring new life to your Pilates
classes with a fresh look at the exercises. This workshop will show modifications for beginner students as
well as challenging moves for more advanced students through a variety of surfaces. 0.2 ACE CECs, 1.5
AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by Karen Smith.
Ex-CYCLE-ment: This workshop will focus on the fundamentals of a cycle class - biomechanics, energy
systems, drills, safety issues - as well as examine some of the different ways to structure a class to provide
variety while staying true to the principles behind the format. We will discuss pros and cons of various riding
positions as well as appropriate audiences with whom to incorporate them. This workshop is appropriate for
indoor cycle instructors of any level. 0.3 ACE CECs, 2.5 AFAA CECs, or 3.0 AAAI/ISMA CECs. Presented by
Karen Smith.
FLEX-n-PUMP© is a one-hour strength training class that utilizes a weighted barbell to train every major
muscle group in the body. The FLEX-n-PUMP© format is comprised of 10 tracks of pumping music
combined with endurance exercises that will keep your students coming back for more. Excellent for group
fitness instructors and personal trainers. The FLEX-N-PUMP training is 8 hours and includes a study
manual. Participants will experience the class format though two master classes and have the opportunity to
practice their teaching and/or training skills. 0.6 ACE CECs, 4.5 AFAA, or 4.0 AAAI/ISMA. Presented by Jennifer
Miller.
Group Strength: Strength training for the Group Exercise format. Conditioning exercises for all the
major muscles of the body. Review of anatomy and joint actions. Strategies to train
for endurance and strength in the group fitness studio. Excellent for group exercise
instructors and personal trainers. 1.5 AFAA CECs, 2.0 AAAI/ISMA CECs or .3 ACE CECs.
Presented by Jennifer Miller.
Power Yoga is a workshop for students and teachers of yoga who are interested in studying and
implementing the principles of Ashtanga (Power) Yoga. The workshop will focus on the power flow, which is
the connection of asanas (postures) in continuous movement that generates body heat, burns calories, and
promotes strength and flexibility. The Power Yoga workshop will help students and teachers create a yoga
practice that is athletic and challenging. 0.3 ACE CECs, 2.0 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by
Jennifer Miller.
Pilates Principles for Group Exercise Instructors*: An introduction to the principles of Joseph H. Pilates that
will cover the basic concepts of core stabilization, mindful movement, and posture. Participants will learn how
to use breathing to strengthen their core muscles while improving posture and kinesthetic awareness.
Introductory exercises will be taught as well as suggestions for progression into more advanced movement.
No equipment required! 0.2 ACE CECs, 1.5 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by Karen Smith.
*This class is not the Pilates Method® of Body Conditioning, nor is it prepared, approved, or licensed by the
Pilates Studio® or Pilates, Inc.
Yoga on the Ball: Integrating resist-a-balls with yoga postures. Learn to use the resist-a-ball as a yoga prop
for better technique, improved flexibility, and building strength. Yoga on the Ball is a fun workshop that will
create new options for your yoga classes. 0.3 ACE, 2.0 AFAA, or 2.0 AAAI/ISMA CECs. Presented by Jennifer
Miller.
Yoga Progressions is a workshop in understanding and utilizing complementary yoga postures in specific
sequence to open the body’s tight spots and progress into flexibility. Participants will learn to group yoga
postures together that work toward a common goal. 0.3 ACE CECs, 2.0 AFAA CECs or 2.0 AAAI/ISMA CECs.
Presented by Jennifer Miller.
It's easy! Contact Jennifer Miller at fitnessmiller@yahoo.com or Karen Smith at
dsmith1309@comcast.net.
Each Plain Jane Fitness Workshop is about 3 hours long and is comprised of
lecture time and workshop time. Each workshop is designed to give
instructors or trainers an opportunity to experience the class format and
exercises offered, so come prepared to sweat!
2009 Workshop Menu - a list of all workshops we are offering for 2009. To find a
scheduled workshop near you, click on "calendar."
A Step Above: intermediate and advanced step choreography for instructors who like creative
step patterns. Bring your energy and enthusiasm and you will leave with enough new step choreography
to last all year. 0.3 ACE CECs, 1.5 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by Jennifer Miller.
All About Resist-a-Ball: Take your conditioning to a new level with this highly versatile piece of fitness
equipment. If you’re only using your resist-a-ball for crunches, you are missing out on dozens of exercises
that will challenge you and your clients in a whole new dimension. Attend this workshop and go home with
many, many ideas to keep your classes fresh. Excellent for group fitness instructors and personal trainers.
0.3 ACE CECs, 2.0 AFAA, or 2.0 AAAI/ISMA. Presented by Jennifer Miller.
Bootcamp is a high intensity workout utilizing intervals specifically designed to target the three energy
systems. This workout will help your members run faster, jump higher, and burn more calories. Bootcamp
can be as challenging as you need it to be and draws a whole new crowd into your group fitness studio with a
minimum of new equipment – NONE! 0.2 ACE CECs, 1.5 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by
Karen Smith.
BOSU Basics and Beyond: The BOSU is an amazing fitness tool that can be used in a variety of class
formats. Balance training, core stabilization, cardio drills, sculpting, and sports training are all possible with
the BOSU. Learn about stability training and its importance in the fitness industry as well as how to utilize the
BOSU to address functional goals for all levels of fitness participants. (A towel is recommended, running
shoes are NOT). 1.5 AFAA or 2.0 AAAI/ISMA. Presented by Karen Smith.
Build a Better AQUA Class: Create an aquatics class that is innovative and creative with tips from Aquatics
Pro Yvonne Cook Rose: characteristics of an effective instructor, managing class time, choreography options
including kickboxing and pilates, use of equipment, and incentive programs to encourage attendance. 2.0
AFAA CECs or 2.0 AAAI/ISMA CECs.
CORE Basics explores strength training exercises that emphasize the muscles of the core. Core exercises
are hot, hot, hot! This workshop utilizes traditional strength training equipment – dumbbells, spri tubing, and
resist-a-balls – to create a core training program that is creative and effective. 0.3 ACE CECs, 1.5 AFAA CECs,
or 2.0 AAAI/ISMA CECs. Presented by Jennifer Miller.
Dynamic Mat Pilates takes the traditional Pilates Mat series exercises and brings in a new element – a
dynamic surface. Whatever dynamic surface your gym can provide, use it to bring new life to your Pilates
classes with a fresh look at the exercises. This workshop will show modifications for beginner students as
well as challenging moves for more advanced students through a variety of surfaces. 0.2 ACE CECs, 1.5
AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by Karen Smith.
Ex-CYCLE-ment: This workshop will focus on the fundamentals of a cycle class - biomechanics, energy
systems, drills, safety issues - as well as examine some of the different ways to structure a class to provide
variety while staying true to the principles behind the format. We will discuss pros and cons of various riding
positions as well as appropriate audiences with whom to incorporate them. This workshop is appropriate for
indoor cycle instructors of any level. 0.3 ACE CECs, 2.5 AFAA CECs, or 3.0 AAAI/ISMA CECs. Presented by
Karen Smith.
FLEX-n-PUMP© is a one-hour strength training class that utilizes a weighted barbell to train every major
muscle group in the body. The FLEX-n-PUMP© format is comprised of 10 tracks of pumping music
combined with endurance exercises that will keep your students coming back for more. Excellent for group
fitness instructors and personal trainers. The FLEX-N-PUMP training is 8 hours and includes a study
manual. Participants will experience the class format though two master classes and have the opportunity to
practice their teaching and/or training skills. 0.6 ACE CECs, 4.5 AFAA, or 4.0 AAAI/ISMA. Presented by Jennifer
Miller.
Group Strength: Strength training for the Group Exercise format. Conditioning exercises for all the
major muscles of the body. Review of anatomy and joint actions. Strategies to train
for endurance and strength in the group fitness studio. Excellent for group exercise
instructors and personal trainers. 1.5 AFAA CECs, 2.0 AAAI/ISMA CECs or .3 ACE CECs.
Presented by Jennifer Miller.
Power Yoga is a workshop for students and teachers of yoga who are interested in studying and
implementing the principles of Ashtanga (Power) Yoga. The workshop will focus on the power flow, which is
the connection of asanas (postures) in continuous movement that generates body heat, burns calories, and
promotes strength and flexibility. The Power Yoga workshop will help students and teachers create a yoga
practice that is athletic and challenging. 0.3 ACE CECs, 2.0 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by
Jennifer Miller.
Pilates Principles for Group Exercise Instructors*: An introduction to the principles of Joseph H. Pilates that
will cover the basic concepts of core stabilization, mindful movement, and posture. Participants will learn how
to use breathing to strengthen their core muscles while improving posture and kinesthetic awareness.
Introductory exercises will be taught as well as suggestions for progression into more advanced movement.
No equipment required! 0.2 ACE CECs, 1.5 AFAA CECs or 2.0 AAAI/ISMA CECs. Presented by Karen Smith.
*This class is not the Pilates Method® of Body Conditioning, nor is it prepared, approved, or licensed by the
Pilates Studio® or Pilates, Inc.
Yoga on the Ball: Integrating resist-a-balls with yoga postures. Learn to use the resist-a-ball as a yoga prop
for better technique, improved flexibility, and building strength. Yoga on the Ball is a fun workshop that will
create new options for your yoga classes. 0.3 ACE, 2.0 AFAA, or 2.0 AAAI/ISMA CECs. Presented by Jennifer
Miller.
Yoga Progressions is a workshop in understanding and utilizing complementary yoga postures in specific
sequence to open the body’s tight spots and progress into flexibility. Participants will learn to group yoga
postures together that work toward a common goal. 0.3 ACE CECs, 2.0 AFAA CECs or 2.0 AAAI/ISMA CECs.
Presented by Jennifer Miller.
Host a Workshop
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