South Africa gets to WERQ!

Posted on: April 3rd, 2014 by WERQ Fitness No Comments

Jumping, Punching, Squatting = READY TO WERQ!

On Thursday March 13, 2014 Certified WERQ Instrucgtor Bria Hoosier taught the first WERQ class to rock South Africa!

WERQ HQ is EXCITED!  It is truly our honor to put the WORLD to WERQ!

Classes are being held at Wits Junction Residence.

South Africa - Bria

“There’s already a buzz around the complex. I know WERQ is going to explode here.” ~Bria Hoosier

South Africa Brush Off

Bria leading her WERQaholics

South Africa Jumps

South Africa Jumps!

South Africa Punches

South Africa Punches

South Africa Squats

South Africa Squats

 

 

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WERQ Fitness at Pamper Me Fabulous Orange County CA

Posted on: April 3rd, 2014 by WERQ Fitness No Comments

WERQ classes with an ocean breeze? Yes please!

On March 15, 2014 Master Trainer Julie Steffen travelled to sunny Orange County California to put Pamper Me Fabulous to WERQ!

Julie along with Long Beach WERQ Instructor Ruben Pereyra led participants though 2 WERQ classes. Classes were held outside with a beautiful view of the Pacific Ocean!

WERQ will also be at the other 2014 Pamper Me Fabulous events.  Sunday October 5, 2014 Julie Steffen will be heading to New York and Sunday November 9, 2014 Haley Stone will be heading to Los Angeles!

Want more info on classes in Southern California? Contact Ruben by clicking on his WERQ Instructor profile here.

Ruben, Julie and WERQaholic Lana pictured at Pamper Me Fabulous Orange County California

WERQ Master Trainer Julie Steffen teaching Blurred Lines at Pamper Me Fabulous Orange County California

 

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WERQ Music – What to expect in class!

Posted on: March 24th, 2014 by WERQ Fitness No Comments

WERQ Dance Fitness classes are all about the music!  We like it loud and we like it fierce!

You Betta WERQ!

You Betta WERQ!

Justin Timberlake, Jay-Z, Beyonce, Katy Perry, Britney Spears, Lady Gaga, Drake, Calvin Harris, David Guetta, J Cole, Austin Mahone, will.i.am, Wale, Fall Out Boy, Flo Rida, Panic! At the Disco, One Direction, Macklemore & Ryan Lewis, Kid Ink, Chris Brown, Afrojack,, Nicki Minaj, B.o.B., Bruno Mars, Eminem, Karmin, Maroon 5, Olly Murs, Tyga, Travis Porter, T.I., Robin Thicke and so so so many more!

WERQ Instructors (The WERQforce) download the music used in WERQ classes from iTunes, Amazon.com, Spotify etc and pick their playlists from a pre-choreographed library available online.  The WERQforce library is updated weekly keeping classes continually updated and full of currently charting pop, rock and hip hop hits!

WERQaholics can expect to learn simple, achievable dance routines to all the hottest, freshest hit music straight from the radio!

WERQ Instructors base playlists around Billboard’s Top 100, iTunes Top 100 Singles Charts and Top 40 Radio play making the music used in this workout similar to what you would hear if you spent an evening out at your city’s hottest nightclub!

Requests?  WERQ Instructors LOVE THEM!  Feel free to introduce yourself to your favorite WERQ Instructor and they can let you know if choreography to your favorite song is available in the WERQforce library!

 

 

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WERQ Rep Valerie Green

Posted on: March 12th, 2014 by WERQ Fitness No Comments

Pictured above:   Valerie Green, WERQ Instructor

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Larissa, Missy and Valerie

WERQ Fitness would like to welcome Valerie Green to the WERQ Rep Program as WERQ Rep #24. 

Valerie teaches WERQ at Lifetime Old Orchard in Skokie, IL.  She holds many fitness certifications including an AFAA Group Fitness Certification.  

Valerie believes in the WERQ format.  ”After teaching many, many other formats over the past 21 years I have truly found a format I not only love to teach but love to participate in myself.  I love talking up the format and bringing new WERQaholics in to try.  WERQ is easy to follow dance fitness because of the music – it’s Billboard and iTunes top 100 making it familiar to participants.  The 3Q1 method of cueing allows participants to workout in confidence knowing their instructor will let them know of the next choreography change.  The WERQ warmup prepares the body physically and mentally by previewing the steps.  Repetition of a step in the warmup allows muscle memory to take over when that step is repeated later in class.  All of this leads to a high intensity workout that’s FUN!  WERQ builds cardiovascular endurance and focuses on core utilization and balance training.”

WERQ would like to recognize Valerie for teaching WERQ at the highest level.  

CONGRATULATIONS VALERIE!  

WERQ Reps are WERQ Instructors hand-selected by WERQ Fitness, LLC in recognition of their contributions to the WERQ brand.  Reps earn their titles by demonstrating a strong commitment to the WERQ format and strong understanding of the WERQ brand.  For more information about the WERQ Rep program click here.  Each WERQ Rep plays a slightly different role.  Some Reps are selected for their contributions to growing the WERQ brand worldwide through assisting with booking and facilitating trainings.   Some Reps are selected for their celebrity star power.  Some Reps are selected for their mastery of cueing and exceptional dance ability.  Some Reps are selected to the WERQ QREW for their ability to write and contribute WERQ Choreography.  The entire Rep team WERQs together toward one goal – bringing the joy of WERQ to more WERQaholics and enriching more lives though the WERQ class experience.

Valierie Stage

Valerie teaching at Lifetime Old Orchard in Skokie, IL

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WERQ your Diet for Maximum Results

Posted on: February 24th, 2014 by WERQ Fitness No Comments

WERQ® your Diet for Maximum Results – Four Free Online Nutrition Trackers

Have you ever heard the phrase “you can’t out train a bad diet?” What this phrase typically means is that even if you have an intense and regular work out regimen, you won’t achieve optimal results if your dietary intake is poor. While what exactly constitutes a “bad diet” varies from one person to the next, if your WERQ®, R.I.P.P.E.D.®, Cycling, Boot Camp or other classes aren’t giving you the results you want, it’s time to take a hard, honest look at your daily dietary intake – not just calories, but overall nutrient intake.

Whether your idea of the optimal diet is Paleo, South Beach, IIFYM (If It Fits Your Macros) or some other approach, how exactly are you supposed to know how well you’re eating? One option is to work with a nutritionist or dietitian to design and evaluate an eating plan. Another option is to follow a commercial program like Weight Watchers or Jenny Craig. A third option, and one used by approximately 11% of the U.S. Population (8 million people, as of 2012 - http://quantifiedself.com/2013/01/how-many-people-self-track/) is to use some type of technology-based fitness and/or nutrition tracker to keep a log of what you eat. But, which tracker will work best for you? There are lots of different trackers available and numerous factors to consider. See below for a quick comparison of four free online fitness trackers that might fit your needs:

My Fitness Pal – http://myfitnesspal.com 

Myfitnesspal is a free online and mobile nutrition and exercise tracker with an extensive food database, customizable diet tracking, exercise database and user community. 

Pros – Convenient integration with other popular systems like Fitbit (http://fitbit.com), BodyMedia Fit (http://www.bodymedia.com) and Runkeeper (http://runkeeper.com); Free mobile app available for iOS, Android, Windows AND Blackberry; Extensive user database contains nearly every food you can imagine and makes it easy to quickly log and/or add new foods; ability to customize your dietary goals as well as which macros you see; Built-in and well-designed exercise tracker allows you to track everything with one tool.

Cons – Macro customization is limited to five items; you have to create an account to use the tool.

my fitness tracker

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Super Tracker – http://supertracker.usda.gov

SuperTracker is a free online tool developed and maintained by the Center for Nutrition Policy and Promotion (CNPP), an organization of the U.S. Department of Agriculture (USDA). SuperTracker data and guidance is based on the MyPlate (http://choosemyplate.gov) food guide developed by the USDA and therefore, focused on a U.S. diet.

Pros – Although it’s recommended for best results, you don’t have to create an account to use the tracker; Not focused solely (or primarily) on weight loss – you can choose other goals to track like (1) amount of physical activity, (2) target food groups, and (3) monitoring specific nutrient intake. Amazingly detailed reports to show macro- and micro-nutrients and empty calories (calories that do not provide any nutritional value).

Cons – Limited food database and only very useful if you only (or mostly) eat regular whole foods and simple recipes with few ingredients; limited ability to manually quick-add foods to your log; no mobile app; government created and maintained, so in times of governmental crisis – like last year’s shutdown – the site may not be available (I learned this the hard way).

supertracker

 

 

 

 

 

 

 

 

 

 

super tracker 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FitDay – http://fitday.com 

FitDay is a multi-tiered application that seems highly geared toward weight loss. A very basic online version of the nutrition tracker is available for free. Additional features are provided in a paid premium version. You may also pay to download and install a PC version to use offline. A mobile app is also available. 

Pros –  Detailed reports show macro- and micro-nutrients, although not as many as Supertracker; easy-to-use interface; opportunity to connect with a live dietitian for dietary advice.

Cons – Online basic online account is free – you must pay for a PC version ($29.99) or mobile app ($1.99 for iOS); No ability to select which macros you want to track; Doesn’t track sodium intake (this is a big deal for potential users who must watch their sodium intake); Can’t customize your dietary goals (in the free version); limited food database.

fitday

 

Cronometer – http://cronometer.com

Cronometer describes itself very simply, as an online diet and fitness tracker that aims “to provide a complete solution for the smart dieter.”

Pros – Easy to use, Detailed reports directly integrated onto the main food diary screen (although not customizable); built-in exercise tracker.

Cons – You have to pay for the mobile app ($2.99 for iOS; $2.97 for Android); Very basic functionality and the interface is not very “user-friendly” – error messages are cryptic and highly technical, e.g., “com.nutrimeter.client.login.NotLoggedInException: Failed to parse facebook response: JSONObject["email"] not found.”

cronometer

 

 

 

 

 

 

 

 

cronometer2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

outlay

About the blogger: Christina N. Outlay, PhD, is a certified Group Exercise Instructor by the Aerobics and Fitness Association of America and an Assistant Professor of Information Technology. Read more of her helpful blog posts at FIT Scholar – Fitness and Information Technology (http://fitscholar.com).

 

 

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WERQ Rep Lynnea Malley

Posted on: February 6th, 2014 by WERQ Fitness 1 Comment

Pictured above:   Lynnea Malley and WERQ Master Trainer Julie Steffen at the XSport on State Street, Downtown Chicago, IL.

Lynnea Cooldown

Lynnea – Yoga Inspired WERQ Cooldown – Pictured at XSport State Street Chicago, IL

WERQ Fitness would like to welcome Lynnea Malley to the WERQ Rep Program as WERQ Rep #23. 

Lynnea completed WERQ Instructor Training in February 2012 and teaches WERQ in Downtown Chicago.  She holds an ASFA Group Fitness Certification.  In March 2014 Lynnea’s WERQ class at XSport was featured on Living Healthy Chicago on WGN in Chicago.

“WERQ is the most incredible thing that’s ever happened to be in the realm of exercise.  With WERQ, fitness is no longer a chore.  I have never looked forward to draining minutes on a treadmill – but I always look forward to WERQ.  WERQ keeps me sane.  There is a quote I have always liked that says “In all chaos there is a cosmos.  In all disorder, a secret order”.  Where life is chaos, WERQ is my cosmos.  WERQ has the potential to change lives and the whole world needs to know about it.  I want to represent WERQ Fitness.”

“To friends I describe the WERQ brand as ‘the most fun you will have while actually getting an awesome workout’.  In a more professional setting I describe WERQ as a finely tuned format of dance cardio that is enjoyable, effective and easy to follow.  You don’t have to be a dancer to achieve WERQ – the layout of the class caters strongly to helping students achieve.   The warmup previews moves and the cueing method is specific in showing the students what’s coming next helping prevent participants from feeling frustrating or confused.  There are modifications to challenging moves making this format accessible to lots of types and ages.  The WERQ playlist uses a mix of pop, rock and hip hop songs thus appealing to a wide audience.”

“WERQ is cued according the 3Q1 method of cueing.   When a choreo change is coming, WERQ will cue you before the change.  The instructor will use a clear visual cue.  This is essential to the WERQ format.  It makes routines easier to follow and creates seamless transitions between the dance elements.  The WERQ warmup is specific.  It’s a formula that not only warms up the body but eases the students into the WERQout both physically and by showing them some of the moves to be used later in class.  The WERQ cooldown uses yoga inspired stretching to ease students back to reality.”

“Mentally WERQ provides students with an opportunity to let go of all life’s stresses while boosting confidence though fun dance moves.  WERQ also provides an endorphin release which can help ease a stressed or unhappy mind.”

WERQ would like to recognize Lynnea for teaching WERQ at the highest level.  She displays a mastery of cueing, is fluidly able to transition from Right Lead (facing the mirrors) to Left Lead (facing the students) and delivers a top class experience to her students!

CONGRATULATIONS LYNNEA!  

“Pro Athlete. I’m not no wannabe – Waitress asked how many bottles?  I said 23.”  ~  Mike Will Made It

WERQ Reps are WERQ Instructors hand-selected by WERQ Fitness, LLC in recognition of their contributions to the WERQ brand.  Reps earn their titles by demonstrating a strong commitment to the WERQ format and strong understanding of the WERQ brand.  For more information about the WERQ Rep program click here.  Each WERQ Rep plays a slightly different role.  Some Reps are selected for their contributions to growing the WERQ brand worldwide through assisting with booking and facilitating trainings.   Some Reps are selected for their celebrity star power.  Some Reps are selected for their mastery of cueing and exceptional dance ability.  Some Reps are selected to the WERQ QREW for their ability to write and contribute WERQ Choreography.  The entire Rep team WERQs together toward one goal – bringing the joy of WERQ to more WERQaholics and enriching more lives though the WERQ class experience.

Lynnea XSport

XSport WERQ Instructors

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WERQ Rep Christina Outlay

Posted on: February 6th, 2014 by WERQ Fitness 1 Comment

Pictured above:   Christina Outlay

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Christina Outlay

WERQ Fitness would like to welcome Christina Outlay Ph.D to the WERQ Rep Program as WERQ Rep #22. 

Christina completed WERQ Instructor Training in June 2011 and teaches WERQ in Madison, WI.  She is an AFAA Certified Group Fitness Instructor.  
“WERQ Reps are the best of the best of the best right?  That is what I aspire to be every time I teach WERQ.  WERQ is fun, high energy and effective.  Members take one class and want more.  The music is real, current and recognizable.  It gets people going.  WERQ instructors are experts in nonverbal cueing and hold national fitness certifications helping to ensure classes are safe and effective.  For these reasons and more WERQ is recognized as one of the best formats in fitness and any forward thinking club that wants to offer its members the biggest and best fitness innovation available should get on board with WERQ Fitness!”

WERQ would like to recognize Christina Outlay for teaching WERQ at the highest level, her assistance in growing the WERQ brand in Wisconsin and her extraordinary star power.  Check out her class.  You’ll see what we mean!  She’ll make you WERQ!

CONGRATULATIONS CHRISTINA!  

WERQ Reps are WERQ Instructors hand-selected by WERQ Fitness, LLC in recognition of their contributions to the WERQ brand.  Reps earn their titles by demonstrating a strong commitment to the WERQ format and strong understanding of the WERQ brand.  For more information about the WERQ Rep program click here.  Each WERQ Rep plays a slightly different role.  Some Reps are selected for their contributions to growing the WERQ brand worldwide through assisting with booking and facilitating trainings.   Some Reps are selected for their celebrity star power.  Some Reps are selected for their mastery of cueing and exceptional dance ability.  Some Reps are selected to the WERQ QREW for their ability to write and contribute WERQ Choreography.  The entire Rep team WERQs together toward one goal – bringing the joy of WERQ to more WERQaholics and enriching more lives though the WERQ class experience.

Christina SuperBowl WERQ

WERQing in Wisconsin!

Christina Professor

Professor Christina By Day. WERQ Rep by Night.

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Christina center stage at afterWERQ in Chicago

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You Betta WERQ – Fitness Fashion – Winter 2014

Posted on: February 4th, 2014 by WERQ Fitness No Comments
Jill - Crazy Pants

Jill Hovanes – Hot Pink Style

*Pictured – SC WERQ Instructors/WERQaholics and Crazy Pants

You Betta WERQ – Fitness Fashion – Winter 2014

Hello WERQaholics!  My name is Jill (pictured Right) and I’m a guest fashion blogger for WERQ Fitness.  I’m also a professional wardrobe consultant, personal stylist, personal shopper and the lead fashion blogger at Hot Pink Style.

WERQ asked me to write about the hottest, fiercest trends in dance fitness and for Winter 2014 and I’m back to tell you, crazy pants are here to stay!

Horray!

The crazy pants trend I shared a few months back has blown up and been embraced by a ton of different brands. Pants and leggings are showing up in graphic prints and bold colors. Try pairing your favorite crazy pants with slouchy tops just like the tees we used to cut up ourselves for an old-school look (remember that trend?).

This winter don’t shy away from color or print when it comes to your workout attire.  Embrace it!  Show off the rockin’ body you’ve WERQed hard to earn!  Click on the items below and shop a few of my favorite new looks – all Hot Pink Style approved!

 

Jill can be reached at jillstyle55@gmail.com or find her on Facebook at Hot Pink Style.

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What To Expect From the AFAA Online Group Fitness Certification

Posted on: January 16th, 2014 by WERQ Fitness No Comments

The Aerobics and Fitness Association of America (AFAA) offers both an onsite and an online Primary Group Fitness Certification. Having taken the onsite version in 2004, I decided to take the online version to see what it was like. Here’s what to expect when you register for the AFAA Online Group Fitness Certification.

I registered for the Primary Group Exercise Certification Online on www.AFAA.com for $299.

This fee includes:

  • 14 video lectures streaming online
  • Primary Group Exercise Certification Study Guide
  • Sample multiple-choice questions
  • Personal access to AFAA instructors through Multitraining Live®
  • Independently monitored and authenticated written and practical examinations
  • One-year AFAA membership ($68 value) or membership extension to current members and a subscription to American Fitness® magazine (print or digital version); does not include postage to addresses outside the U.S.
  • AFAA Certified Primary Group Exercise Instructor wall certificate and I.D. card (upon passing both the written and practical examinations and providing proof of current CPR/AED certification).

There are two exams you will have to pass to become certified. Schedule both in advance from your account on AFAA’s website. There were lots of chances to take the multiple choice exam. There were not as many chances to take the practical exam.

  1. The multiple choice test  consists of 100 questions. You will get 60 minutes to complete the full exam. Your proctor will ask you a series of questions before beginning the exam. Have your ID ready, clear your desk of everything, be prepared to put your phone somewhere behind you out of reach, close all browsers on your computer and shut down all apps. You may skip a question and come back to it later if there is time. After completing the 100 questions, you will find out immediately if you passed or failed.
  2. The practical test is done as a small group via webcam. There were 3 other people on video that I could see. I could hear my proctor, but I couldn’t see the proctor. You will need to dress in fitness attire and clear space to demonstrate a sample warmup, a higher intensity cardio portion of a class, a cooldown portion of a class, 2  ways to strengthen a given muscle group and one way to stretch that muscle group. After the group practical testing is complete, each person will be asked to complete an individual presentation. You will demonstrate a strength exercise and cue as would in a fitness class showing ways to regress and progress the exercise so that all fitness levels could perform the exercise. I received an email 2 days after my test notifying me that I passed.

Lastly, you will be asked to send in your CPR/AED Certification to be issued an AFAA Certificate and I.D. Card.

Tips for passing the multiple choice exam:Anatomy for AFAA Exam

  • Move quickly through each question eliminating some of the choices and picking the best answers.
  • If you are unsure of an answer, skip it. Sometimes by answering other questions, you will discover the right answer.
  • Make sure you know your anatomy and the AFAA 5 Questions. I found these flash cards to be VERY helpful.

Tips for passing the practical test:

  • Have a friend quiz you. Ex: Show me an exercise to strengthen the gluteus maximus and a stretch.
  • Did I mention you need to know your anatomy? If  you don’t know where to find your erector spine, you will have no clue how to strengthen the muscle group.

I found the online process to be extremely easy, convenient, and professional. I still really enjoyed the interaction and engagement of the onsite course. I didn’t sit through any of the 14 online lectures or make use of the LIVE Study Group. I felt comfortable enough with the material. My suggestion for new instructors is to attend an in person certification to be certain you know the material.

For more details about AFAA’s Primary Group Execise Certification Online, head to the official AFAA Site.

On a budget? Get your Group Exercise Certification in person at an APEX event. It’s only $99 for the same quality certification.

Once you are a Certified Group Fitness Professional, consider becoming  WERQ Instructor.

Haley Stone, WERQ Master Trainer

Haley Stone, WERQ Master Trainer

 

About the blogger: Haley Stone is an AFAA Group Fitness Instructor and ACE Personal Trainer. She is the Co-Creator of WERQ Fitness and is a National Fitness Presenter and Continuing Education Provider.

 

 

 

Sources: www. AFAA.com, www. AFAAAPEX.com

 

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Just Move Fitness Raises Money For Prevention Works

Posted on: January 15th, 2014 by WERQ Fitness No Comments

Just Move Fitness and More of Portage, MI hosted its first CharityWERQ® event, benefiting Prevention Works, Inc. and celebrating the fitness studio’s one-year anniversary.

 

Over 30 people attended the 90-minute WERQ® class. With the event tickets and raffle baskets (including a WERQ It Girl basket containing WERQ® swag, Betsy Johnson sunglasses and Booty Shape Up nail polish).charityWERQ at Just Move Just Move Fitness raised over $500 for the Kalamazoo, MI-based non-profit organization.

The mission of Prevention Works is to build stronger communities by providing comprehensive health education services to youth and families. This aligns with Just Move’s goal to provide a fun, energetic and supportive community comprised of individuals of all ages, abilities and fitness levels striving to achieve healthier lifestyles.

 

WERQ at Just Move Fitness Unknown to Just Move Co-Owners Heather Christy and Sara Burhans when they chose the charity for this special event, WERQ® Co-Founder Julie Steffen worked as an intern at Prevention Works, Inc. when she was a Western Michigan University student.

There was a lot of sweat and big smiles throughout the night. Dedicated WERQaholics attended along with brand new students to the WERQ® format. Hats off to the newbies who rocked out for 90 fiercely fun minutes with us for their first time! Just Move has doubled the number of WERQ® classes on the schedule since opening in October 2012 and they are the most popular classes. For more information about WERQ at Just Move, visit www.justmovefit.com.

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