Haley’s Blog Category Archive

What To Expect From the AFAA Online Group Fitness Certification

Posted on: January 16th, 2014 by WERQ Fitness

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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What Do You Eat For Breakfast

Posted on: February 15th, 2013 by WERQ Fitness

My alarm goes off somewhere between 5:30am and 6:30am each day. I have approximately 2 hours to get myself ready, get my girls dressed, fix hair, brush teeth, make beds, make breakfast, drive  to school and get myself to WERQ. Often times, what I eat for breakfast sets the tone for the day. If I skip it, I’m one grumpy bear. If I go for a big breakfast, I’m slow and tend to eat big for the rest of the day. In talking with my clients, WERQ students, and other busy folks, what to eat for breakfast is a big question for many. More often than not, we skip the meal altogether or leave it to the last minute only to end up with fast food.

Skip fast foods.

Skip fast foods.

In my case (and probably yours too!), the ideal breakfast has to be a good fuel source, affordable, and above all QUICK. By quick I mean under two minutes of prep time. There are loads of ideas for healthy breakfasts out there, but many of them require long cook or prep times. On the flip side, the breakfasts that come in a wrapper may be fast and cheap, but end up being too fatty, processed,and dry.

Your ideal breakfast may call for some experimentation. Go for a combination of whole grains and protein, so you can make it thru the morning without bonking. You know when your stomach growls, you turn cranky, and feel low on energy…that’s bonking. To be active, focused, productive and on your game, you cannot afford to bonk.

Here’s what I eat:

  • Quick cook oatmeal (Better Oats takes 90 seconds in the microwave and is typically on sale.)
  • 1 TBS of natural peanut butter (less sugar and less processed than others)
  • Top with a few berries (whatever is on sale: blueberries, raspberries, strawberries, etc)
Kick off your active day with a powerful and quick breakfast.

Kick off your active day with a powerful and quick breakfast.

This breakfast of oatmeal, berries, and peanut butter clocks in at around 300 calories and 10 grams of fat. There are lots of ways to flavor and layer oatmeal beyond what I’ve done here. Instead of berries and peanut butter, try adding walnuts or almond slivers and top with sliced bananas.

Haley Stone

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Recap of WERQ Instructor Training in Maryland

Posted on: January 14th, 2013 by WERQ Fitness

Master Trainer Haley Stone WERQed her way into Baltimore this past weekend for a Master Class and WERQ Instructor Training at Carter School of Dance. To say Mary Catherine, the host, was bubbling over with energy is an understatement.  As students and instructors gathered for the Master Class, she introduced and greeted everyone with a smile and made Haley feel right at home. The future WERQ Instructors and students headed into the studio ready to WERQ and posed for a quick pre-sweat photo (above).

Haley hit play on her iPod and immediately knew the class was going to be fun. The students smiled. The participants sang along. Sixty minutes later, the group was soaked in sweat. Mission accomplished.

After the Master Class, the group dug in to the training portion of the day. The group of Certified Fitness Pros learned the WERQ warmup and the WERQ cooldown, reviewed WERQ choreography design, and of course, cued their hearts out. 8,7,6,5,4,3,Q,1. By the end of the day, everyone, Haley included, was exhausted, yet filled with energy. This talented group of Instructors will be among the first to launch WERQ in the Mid-Atlantic States.

WERQ Fitness proudly welcomes the first WERQ Instructors in Maryland: Sonja Burns, Mary Catherine Derin, Celeste Jeudy, Michelle O’Brien, and Wendy Preslan.

From left: MC Derin, Sonja Burns, Haley Stone, Wendy Preslan, Michelle O'Brien, Celeste Jeudy

From left: MC Derin, Sonja Burns, Haley Stone, Wendy Preslan, Michelle O’Brien, Celeste Jeudy


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Meet Haley Stone

Posted on: December 15th, 2012 by WERQ Fitness

Hello readers and fellow WERQaholics,

I’m Haley. Whether we’ve met in person or simply exist in cyberspace together, I’m looking forward to writing (with you in mind) about all things WERQ, wellness, family, fitness, goal-making, and more.

I’m big on introductions, so here goes. My name is Haley Stone. I’m a National Presenter for WERQ, AFAA Group Fitness Instructor, and ACE Personal Trainer.  I’m also a working mother of two (don’t ask me if I’m having a third!), lucky wife of a modern day superman, and fitnesspreneur (it’s a word – at least in my world). I grew up dancing – mainly ballet, tap, and jazz as a youngster. When I got some cash of my own, I started taking hip-hop classes in Chicago. I’ve always loved playing sports too. I guess of just always loved MOVING. So this Lover of Movement has found her raison d’etre – WERQ.

My girls – Layla and Norah.

Of course I feel obligated to mention that, yes, my two lovely girls (see pic) are my true reason for being on this planet, but this girl’s gotta WERQ too. And this would be no kind of introduction if I didn’t talk about WERQ.

I love WERQ. I love teaching it. I love seeing a group of people moving together to the beat. To bring new moves together and anticipate how all the fellow WERQaholics will react brings me great joy. I truly believe everyone should be able to rock the magic of movement.  WERQ is good for the soul.  It brings together fresh beats, fun steps, and happy people. Did I mention I love WERQ?

Just so you know I’m not completely one-track-minded, I’ve also made a list of non WERQ-related things that I love:

  • My family
  • The smell of mint (everything is better minty)
  • Prince
  • Gym shoes (No heels for this lady! I can’t move fast enough in them)
  • Doing things better, faster, more efficient
  • Making lists 🙂

I’m eager to share with you and connect on Facebook, twitter, Pinterest, or some other not-yet-discovered area of cyberspace. Feel free to email me comments, questions, or quandaries.


Haley Stone


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