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The notes are fine.  The transition move of one single knee is clearly stated, followed by the basic jog/knee combo. 

I mix every 3 to 4 weeks, changing it out completely.  If I get requests, I work those into the next class.   I teach one step per week, so I feel comfortable they are getting enough variety between instructors.  Also, doing a mix for a few weeks gives everyone a better workout, imo.  They know what's coming, know the music ...

It's been forever since I've taught Attack, but anytime I had a new person in class I made sure to tell them that Attack is something you build up to, and that the first few times leaving after 20 minutes or so was an option as long as they made sure to stretch.  That seemed to work well when people took that option...and came back the next ...

I see no reason for you not to try the trainer route.  40 is the new 20 (that's what I tell myself, anyhow) and if you are passionate, then do the work required to truly become world class.  Video tape yourself to spot technique issues and find the coaching habits we ALL get into.  Video tape often.  Ask for peer review.  ...

I had one person walk out on me in Attack.  It was after track 4 and she came up to me and apologized, but explained that she felt like she was going to puke.   I was so proud, I high fived her on her way out.     Girl went to gear four whenever I did, had awesome form and was definitely future instructor material.  ...

There is an immense amount of satisfaction in helping new Les Mills instructors ''learn the ropes'', so to speak.  Our club is launching Vive this summer and five of us did the training.  My GFM and I are the only two of that five who already taught Les Mills classes so we get to wear our mentor hats and help the other three...and I ...

Do the challenge.  Do it weekly, and you WILL get fitter.  A huge part of succeeding in Attack is a strong core, and the challenge has plenty of core work.  Also, if you can take Flow, I suggest you work that in a few times each week.  Flexibility, breath control and core strength are elements in Flow that will help you greatly ...

If you have to ask if you are injured, then it's a good possibility you ARE injured.  See your doctor ASAP.  Swelling and pain are more than your body getting used to the impact.  I understand how tempting it is to ignore pain, since we get used to a certain level of discomfort from working out.  I've been there and done that, ...

Awesome work on your fitness!  To lose weight, you have to eat less.  It's all about the calories in/calories out.  You've got the calories out part covered by your workout schedule...now it's time to keep a food diary, an eye on portions and work on your calories in.    I would also add a Pump class twice a week.  ...

I will play the songs, and did just yesterday.  I'm sure that in the two classes I taught yesterday, there had to be at least one person who had experienced domestic violence...hell, I KNOW there was because I was in both classes.  Nobody ran out screaming, nobody was ''triggered'' and nobody collapsed into a helpless puddle of ...