10 TIPS FOR THE LONG HAUL

SESSION HANDOUT  

Koh Herlong Zumba® Education Specialist

 

 

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 1            10 Tips for the Long Haul   2013 ZUMBA INSTRUCTOR CONFERENCE – FRANCE  

   2013  ZUMBA  INSTRUCTOR  CONFERENCE    

Presenter  

Koh Herlong Schedule  

No breaks, however will stand up to re-circulate blood, so that we are not sitting for two hours straight. Who ever heard of a Zumba instructor sitting still for two hours? 10 min: Intro 30 min: Tips 1-3 10 min: Class tip 25 min: Tips 4-6 10 min: Class tip 30 min: Tip 7-10 5 min: Closing (Total: 2 hours) Session  Objective  

You will learn 10 tips to help you sustain in fitness industry for the long-term. These tips have come from several Zumba instructors who have been teaching Zumba classes and fitness classes for over 30 years (each). Application  of  the  Zumba®  Formula  

Take the 10 tips and use small pieces of each tip for a month. Then apply a new tip. The goal is not to do all of them at once but to slowly incorporate them.  10  Tips  for  the  Long  Haul  Outline  

I. Introduction: Thanks to Jani Roberts, Julie Kelly, Joy Prouty, Diane Felkenes! II. Enjoy the journey: Applying the 10 tips

III. 10 Tips: o Examples are abbreviated o Add your own notes! o 10 tips are all intertwined

1. Have a mantra (Keep a binder) Change it every ______. a. Love b. Domino effect c. Happiness (FEJ) d. Water e. Positive f. Health, balance

 

 

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g. and the list goes on WRITE ONE DOWN! 2. Incorporate a "thing" every ______ (e.g. every quarter) - help prevent burnout a. Learn names b. Learn about your participants c. Eye-o-meter d. Smile-o-meter e. Class orientation or your orientation: flip! f. Dozens of others! WRITE ONE DOWN! 3. Maintain physical self: Your body has to last a. Chiro/massage/acupuncture/yoga/pilates/tai chi/relaxation therapy b. Rest! 6-7 days nonstop won't last the long haul; take a week off c. Water & nutrition - feed your body what it needs to maintain the long haul

Class tip! 4. Diversify a. Prevents overuse b. Helps prevent burnout c. Specialties! d. Your own workout (also helps #3 above) 5. Educate

a. Keeps you on top of the latest research: Your country's certification association, and use this in your classes! e.g. acefitness.org

b. Keeps you abreast of trends in the industry c. Helps with 1 & 3 above d. Go to ZIN days, Convention, ZJ sessions! Not just for choreo... e. Learn specialties even if you are not going to teach them f. Always be a student... it paves the way to being a great teacher 6. Balance your life a. You are not your job b. Have a mentor (in and out of Zumba Fitness) c. Family, friends, personal interests, hobbies, goals: Sacrifice - no!

d. Learn something new: Crochet, a language, golf, skydive, piano, small is good, too!

e. If you don't have enough time, then are you balanced? f. Aligns with #5. g. Balance brings more to your Zumba career.

Class tip! 7. Step out of your comfort zone a. Same ole same ole is good and not-so-good b. Change sparks

 

 

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c. Does not have to be a permanent change d. "I could never teach kids!" Go ahead, try it once (with help!)

e. I can't do Samba. I'm not good at reggaeton f. Both in and out of Zumba Fitness g. Something simple: I love dogs, go to the cat section. Read articles you would never normally read! 8. Avoid and/or deal with burn out a. Avoidance discussed above b. Dealing: (1) Acknowledge it (2) Take time off - don't be afraid! (3) Identify why and make changes - don't be afraid - starting new is good! (4) Laurels don't last 9. Helping Others Helps YOU! See Appendix A a. A 2-way street b. e.g. Zumbathons! c. long term or short term e.g. 1 day 2 times a year d. FYI - ZHO has a philanthropic day for employees

Do we have time for another class tip? 10. Nourish your spirit and mind a. See #9 b. Yoga/meditation/relaxation (#3)

IV. In Closing

Appendix  A  

Volunteering is an experience that has a positive influence on a person's social and emotional skills. Matsuba, Hart, and Atkins's (2007) study of 4,242 American adults between the ages of 25 and 74 support findings regarding prosocial behavior (Matsuba, Hart, & Atkins, 2007). Flanagan and Bundick (2011) listed six reasons why volunteering promotes a positive sense of psychosocial well being. Empirical studies supported each of the six reasons:

1. Making a decision to help others is self-rewarding (Post, 2005, as cited

by Flanagan & Bundick, 2011). 2. Promoting a cause toward the betterment of the world creates a sense of

civic duty accomplishment (Verba, Schlozman, & Brady, 1995, as cited by Flanagan & Bundick, 2011).

3. Building relationships and responsibilities are psychologically rewarding (Kasser & Ryan, 2001, as cited by Flanagan & Bundick, 2011).

 

 

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4. Volunteer behavior has shown a biological decrease in stress hormones (Field, Hernandex-Reif, Quntino, Schanberg, & Kuhn, 1998, as cited by Flanagan & Bundick, 2011).

5. Seeing someone else's misfortune increases appreciation for what one has (Emmons & McCullough, 2003, as cited by Flanagan & Bundick, 2011).

6. Connectivity and community engages one in a sense of belonging (Baumeister & Leary, 1995, as cited by Flanagan & Bundick, 2011).

Adding to the landscape of the positive effects of volunteering, Thoits and Hewitt (2001) conducted a quantitative study of 2,681 participants. They found that volunteer work enhanced well-being in six ways: happiness, life satisfaction, self-esteem, sense of control over life, physical health, and depression.

References  for  Appendix  A  Flanagan, C. & Bundick, M. (2011). Civic engagement and psychosocial well-being in college students.

Liberal Education, 97(2). Retrieved from http://www.aacu.org/liberal education/le-sp11/flanagan.cfm

Lam, L., & Kirby, S. L. (2002). Is emotional intelligence an advantage? An exploration of the impact of emotional and general intelligence on individual performance. Journal of Social Psychology, 142(1), 133-143. Retrieved from the Walden Library using the ProQuest database.

Matsuba, M.K., Hart, D., & Atkins, R. (2007). Psychological and social-structural influences on commitment to volunteering. Journal of Research in Personality, 41(4), 889-907. Retrieved from the Walden Library using the Academic Search Complete database.

McClelland, M.M., Ponitz, C.C., Messersmith, E.E., & Tominey, S. (2010). Self-regulation: Integration of cognition and emotion. In R. M. Lerner & W. F. Overton (Eds.), The handbook of life-span development (pp. 509-553). Hoboken, NJ: John Wiley & Sons, Inc.

Thoits, P.A. & Hewitt, L. N. (2001). Volunteer work and well-being. Journal of Health and Social Behavior, 42(June), 115-131. Retrieved from the Walden Library using the Academic Search Complete database.