Confessions of a Group X Instructor

Ellen Elisabeth de Werd
  • 5.0 (41)
  • FITNESS
  • UPDATED WEEKLY

Confessions of a Group X instructor, a podcast for group exercise junkies, and any other oddballs. Meet your host, Ellen de Werd, Creator of the group WARRIOR Rhythm, WARRIOR Strength, WARRIOR Combat, and WARRIOR Revolution group fitness brands. Journey with us through thought-provoking, heartwarming education and inspiration from badass fit pros in the field. Listen, learn, love, and above all laugh!!! HERE. we. grow.

  1. JAN 19

    Self-Kindness Over Self-Optimization with Guest Cassie Mazie

    🎙️ #95 with special guest Cassie Mazie We live in a culture obsessed with optimization—biohacking, productivity, and constantly doing more. In this episode, we explore when the pursuit of self-optimization shifts from supportive to harmful, and Cassie talks about how pushing harder isn’t always the answer. We also unpack what self-kindness truly means and how it differs from the version of “self-care” that’s often marketed to us. Through the lens of the fitness industry, we examine the unspoken expectations to override the body, suppress emotions, or ignore intuition in order to meet external standards. This conversation invites honest reflection on how often those pressures show up—and what they cost us over time. We also dive into the idea of success and worth, questioning how productivity, physical appearance, and performance became measures of value in the first place. What does it look like to begin separating who we are from what we produce or how we perform? From there, we bring the conversation into practical, everyday life. We discuss one small but radical act of self-kindness listeners can practice this week—something simple, accessible, and deeply human. Finally, we talk about leadership, boundaries, and permission. We share the boundaries that help protect the nervous system, creativity, and joy, and explore how leaders can offer themselves the same grace, compassion, and understanding they so freely give to the communities they serve. www.biablends.com www.instagram.com/biablends BIA’s Newsletter! Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show! Check out the WARRIOR formats: ⁠https://warriorinstructors.com/⁠ 🤘🏼 Follow Ellen on Social: ⁠⁠https://www.instagram.com/ellendewerd/⁠⁠ ⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠ https://www.facebook.com/ellen.dewerd 🏹 Follow WARRIOR on Insta: https://www.instagram.com/warrior_group_fitness_/ 🏹 Follow WARRIOR on YouTube & TikTok: ⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠ ⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

    45 min

  2. 12/29/2025

    Pelvic Floor Education & Empowerment with Paige Robinson

    Pelvic floor health is one of the most overlooked — and most essential — pieces of whole-body wellness. In this episode #94, we’re breaking the silence, removing the shame, and empowering instructors and everyday movers with knowledge they should have learned years ago. Paige shares practical education, compassionate insight, and actionable tools to help you better understand the pelvic floor, cue it safely in group fitness settings, and support participants without stepping outside your scope of practice. Whether you’re an instructor, an athlete, or simply someone who wants to feel more confident and connected in your body, this conversation is for you. What the pelvic floor actually isWe start with the basics: what the pelvic floor is, what it does, and why everyone — regardless of gender or age — should care about it. The pelvic floor’s role in whole-body healthLearn how the pelvic floor impacts posture, breathing, strength, stability, and movement efficiency — especially for those who move frequently or teach fitness. Cueing the pelvic floor in group fitnessPractical, safe ways instructors can begin bringing pelvic floor awareness into class without fear, confusion, or over-cueing. When to refer outRed flags and symptoms that signal it’s time to see a pelvic floor specialist or physical therapist instead of trying to “fix it” alone. Breaking shame & stigmaHow instructors can normalize pelvic floor conversations and help participants understand they’re not broken — these are muscles that can be strengthened, relaxed, and retrained. Personal journeysEllen and Paige both open up about their own pelvic floor experiences. One thing instructors can do right nowA simple, actionable takeaway for creating more pelvic floor confidence in your classes — while staying well within your scope of practice. 30 Day Kickstart ProgramWe dive into her 30 Day Kickstart Program: who it’s for, what it includes, and how it helps people reconnect with their pelvic floor in a supportive, approachable way. Pelvic floor education shouldn’t be taboo, confusing, or reserved for crisis moments. This episode empowers instructors to lead with confidence, compassion, and clarity — and helps participants feel safer, stronger, and more informed in their bodies. Paige RobinsonPaige Pilates www.paigepilates.com Instagram and YouTube: @PaigePilates Credentials: Nationally certified Pilates InstructorPre/postnatal certified through Girls Gone Strong, Pilates 4 Parkinson's certified instructor. Pelvic Floor Balance Program: 30 day kickstart to care for your pelvic floor https://www.paigepilates.com/pelvic-floor-balance Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show! Check out the WARRIOR formats: ⁠https://warriorinstructors.com/⁠ 🤘🏼 Follow Ellen on Social: ⁠⁠https://www.instagram.com/ellendewerd/⁠⁠ ⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠ https://www.facebook.com/ellen.dewerd 🏹 Follow WARRIOR on Insta: https://www.instagram.com/warrior_group_fitness_/ 🏹 Follow WARRIOR on YouTube & TikTok: ⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠ ⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

    1h 2m

  3. 12/15/2025

    Hosting Retreats & Creating Transformative Experiences Guest: Sabrina Ursaner

    In this episode #93, we explore what it truly takes to design, host, and lead a retreat that changes people from the inside out. Sabrina shares the heart and history behind Camp Be Here Now, the wisdom she’s gained as a retreat creator, and the magic that keeps her coming back year after year. We open the conversation by exploring Sabrina’s personal definition of a retreat: what it represents, why it matters, and how stepping away from daily life can create space for deep healing and connection. Sabrina takes us back to the moment the idea formed. When did Camp Be Here Now begin? What inspired her to create it? How did she bring her vision to life? And did the retreat unfold the way she imagined—or did it evolve into something even more powerful? We dive into the art and heart of retreat design: The key elements that make a retreat meaningful, safe, and memorable How to cultivate community among strangers The balance between structure and spaciousness so participants can grow without feeling rushed Sabrina shares the real behind-the-scenes: The most significant challenges she’s faced as a retreat host What she wishes she knew before her first retreat How each challenge shaped her approach moving forward No retreat is complete without the magic. Sabrina reflects on her favorite moments—the ones that remind her exactly why this work is worth it. Whether you're a fitness professional, wellness coach, or someone dreaming of hosting your first retreat, Sabrina offers grounded, heartfelt guidance on how to begin. Sabrina's Instagram https://www.instagram.com/joyfulmetamorphosis_ /https://www.instagram.com/campbeherenow/ https://www.facebook.com/share/1BjKSHWNuF/?mibextid=wwXIfr Sabrina's Private group for Virtual Retreat:https://www.facebook.com/share/g/1CrwQWWCXU/?mibextid=wwXIfr Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show! Check out the WARRIOR formats: ⁠https://warriorinstructors.com/⁠ 🤘🏼 Follow Ellen on Social: ⁠⁠https://www.instagram.com/ellendewerd/⁠⁠ ⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠ https://www.facebook.com/ellen.dewerd 🏹 Follow WARRIOR on Insta: https://www.instagram.com/warrior_group_fitness_/ 🏹 Follow WARRIOR on YouTube & TikTok: ⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠ ⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

    1h 4m

  4. 12/08/2025

    H.O.T. Girl Winter and Understanding Hormonal Havoc

    In Episode 92, Ellende Werd sits down with the Nicole Printon for an honest, empowering, and deeply informative conversation about perimenopause—a transition nearly every woman experiences, yet few feel prepared for. Nicole opens up about her personal journey, the science behind the symptoms, and the lifestyle shifts that help women thrive during this season of change. Nicole and Ellen share about their personal experience(s) with hormonal havoc. Together, we break down what perimenopause really is: How it differs from menopause The most common symptoms women experience Why it remains misunderstood and often underdiagnosed, even by healthcare providersNicole offers powerful insight into how hormonal shifts affect active women: Energy, recovery, and muscle-building changes Weight fluctuations, sleep disruptions, and stress responses How to adapt fitness routines to feel strong and supported The types of movement that tend to be especially helpful during perimenopause We unpack the emotional side of the transition, including: What’s happening hormonally when women feel anxious, moody, or “not themselves” How to maintain confidence and self-compassion Ways to stay grounded when identity feels challenged Nicole explains what women should look for in a provider who truly understands perimenopause and discusses: When hormone therapy or medical interventions may be appropriate The labs or assessments women should request when symptoms don’t make sense We wrap up with practical takeaways women can implement immediately: Nutrition and supplement strategies that support hormonal balance Sleep habits that actually help during perimenopause Stress management tools that make a meaningful difference Mention “CGX” to get 20% off Nicole’s Services  Nicole's Website: https://www.nicoleprinton.com/ Nicole's FB Group: https://www.facebook.com/groups/386222051529897 Nicole's IG: https://www.instagram.com/nicoleprinton/ Peltz podcast, testosterone episode: https://podcasts.apple.com/us/podcast/the-resetter-podcast-with-dr-mindy/id1503897906?i=1000729052563 Nicole's Fullscript link: https://us.fullscript.com/welcome/nprinton/813475909b

    1h 20m

  5. 12/01/2025

    ROOT DOWN, RISE UP... Reimagine, Reinvent, Reestablish Your Relationship with Food

    In today’s heartfelt conversation, Ellen sits down with Betsy Tanenbaum, the chef, creative heart, and author behind ROOT DOWN, RISE UP. Together, they share how they met, how Betsy fell in love with cooking, and why this cookbook is about so much more than recipes — it’s about healing, intuition, nourishment, and coming back to yourself. You’ll hear how the book came to life, the stories behind Betsy’s dishes, and the intention behind every ingredient. Episode 90 is for anyone who wants to slow down, savor the process, and reconnect with food in a way that serves both soul and body. 👩🏻‍🍳📕Use code CONFESSIONS and save $5 https://warriorinstructors.com/p/rootdownriseup Follow Betsy: LinkedIn https://www.linkedin.com/in/betsybostwick/ Instagram: https://www.instagram.com/elizabetsy25/ Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show! Check out the WARRIOR formats: ⁠https://warriorinstructors.com/⁠ 🤘🏼 Follow Ellen on Social: ⁠⁠https://www.instagram.com/ellendewerd/⁠⁠ ⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠ 🏹 Follow WARRIOR on Insta: https://www.instagram.com/warrior_group_fitness_/ 🏹 Follow WARRIOR on YouTube & TikTok: ⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠ ⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

    58 min

  6. 11/24/2025

    My First Retreat, the META War, and Other Random Updates (⚠️ trigger warning)

    In this episode #89 of Confessions of a GroupX Instructor, Ellen pulls back the curtain on her very first WARRIOR retreat with 23 women in paradise, and the emotional rollercoaster of battling Meta over hacked and restricted accounts. Ellen shares the scoop on both—plus a handful of random life and business updates you didn’t know you needed. Lot’s of studios and gyms will be closed and we know folks really enjoy moving their bodies on Thanksgiving - so let’s WARRIOR it up!  10:00am WARRIOR Rhythm 10:30am WARRIOR Strength 11:00am WARRIOR Combat 11:30am WARRIOR Revolution *PT check time zone You may invite any of your friends and family - even if they are NEW to WARRIOR! Hop on for the whole 2 hours or any sections that you can.  I will email the ZOOM link to those who register by Wednesday of next week :)   REGISTER HERE: https://forms.gle/UcyEPKYXRi6bDm2c6 Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show! Check out the WARRIOR formats: ⁠https://warriorinstructors.com/⁠ 🤘🏼 Follow Ellen on Social: ⁠⁠https://www.instagram.com/ellendewerd/⁠⁠ ⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠ https://www.facebook.com/ellen.dewerd 🏹 Follow WARRIOR on Insta: https://www.instagram.com/warrior_group_fitness_/ 🏹 Follow WARRIOR on YouTube & TikTok: ⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠ ⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

    1h 12m

  7. 11/10/2025

    Let’s Talk About Stealing Programming 🛑

    In this solo episode, #88, Ellen gets real about something that happens far too often in the fitness industry — instructors “borrowing” or flat-out stealing programming from other brands, formats, or creators. If you’ve ever seen a class that felt a little too familiar, or had your own work copied and renamed, this one’s for you. Ellen breaks down what’s really going on, why it matters, and how to navigate it with integrity. The difference between inspiration and imitation Why stealing programming hurts everyone — including the instructor doing it What ethical inspiration looks like in the group fitness world How to set boundaries and call it out professionally when it happens Why originality and authenticity will always outlast copycats Creating something original takes time, courage, and heart — but it’s worth it. The industry doesn’t need more clones; it needs more leaders willing to put their unique stamp on fitness. Ellen reminds us that when you teach from your truth, no one can copy that. Learn more about WARRIOR formats: warriorinstructors.com Follow Ellen on Instagram: @ellendewerd Subscribe to Confessions of a GroupX Instructor wherever you listen!

    19 min

  8. 10/27/2025

    🎙️ Episode #87 — How I Got Hacked, Part 2: How I Recovered My Accounts

    If you haven’t listened to Part 1: How I Got Hacked, pause right here and go back to that episode first—it sets the stage for everything we’re diving into today. In this follow-up, I’m sharing the next chapter of the story: how I recovered my accounts after 54 weeks of frustration, dead ends, and persistence. From learning what not to do, to finally finding the steps that worked, I’ll walk you through exactly what happened, what I learned, and what you can do to protect yourself before you’re ever in this situation. We’ll cover: The moment I realized recovery was possible How I navigated Meta’s confusing systems and got real help The strategies that worked (and what didn’t!) What every fitness professional should know about digital security and account recovery This episode isn’t just a story—it’s a guide. My hope is that by sharing my experience, you’ll take away practical steps to protect your online presence, your business, and your peace of mind. 🎧 Tune in now—and make sure to share this one with a friend who needs to hear it. Thank you so much for listening! Please rate ⭐️⭐️⭐️⭐️⭐️ and share the show! Check out the WARRIOR formats: ⁠https://warriorinstructors.com/⁠ 🤘🏼 Follow Ellen on Social: ⁠⁠https://www.instagram.com/ellendewerd/⁠⁠ ⁠⁠https://www.linkedin.com/in/ellendewerd⁠⁠ https://www.facebook.com/ellen.dewerd 🏹 Follow WARRIOR on Insta: https://www.instagram.com/warrior_group_fitness_/ 🏹 Follow WARRIOR on YouTube & TikTok: ⁠⁠https://www.youtube.com/channel/UCdA3cH7_JBKp30H5vwyVk7w⁠⁠ ⁠⁠https://www.tiktok.com/@warriorinstructoracademy?lang=en⁠⁠

    32 min
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5
out of 5
41 Ratings

About

Confessions of a Group X instructor, a podcast for group exercise junkies, and any other oddballs. Meet your host, Ellen de Werd, Creator of the group WARRIOR Rhythm, WARRIOR Strength, WARRIOR Combat, and WARRIOR Revolution group fitness brands. Journey with us through thought-provoking, heartwarming education and inspiration from badass fit pros in the field. Listen, learn, love, and above all laugh!!! HERE. we. grow.

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