Ok I hope you all have your game faces on!! The 2012 Summer Slimdown officially starts tomorrow!! If you haven't gotten your measurements/metrics in yet, don't worry... we'll get you in.
There are no rules, just LIVE healthy for the next three months. By then we hope that the changes you made during the Slimdown will have become habits for life! Remember to see the supplemental pages for extra tips!
Planning for the Slimdown's Day 1 Playlist to be BANANAS!!
I'll be posting some new stuff like recipes and such over the weekend... toodles
>M<
February 29, 2012
February 28, 2012
Counting Down!
Happy Tuesday!
It seems winter is not content to stay here so we all suffer with sinuses and allergies from the pollen... oh well... get out there and enjoy the weather... try to get some extra cardio in there with walking, running or just playing outside with the kiddos!
Great class last night everyone!! I totally didn't mean to work our arms that much, but oh well... you'll love me later for it... (hehehe)... Don't forget your (light) weights tomorrow... we'll be burning those calories with interval training and tone!
Summer Slimdown offcially begins in 2 days! Don't get worried if you haven't got your numbers in, we'll still take them into March. I'll be bringing in some electronic device that will show you your progress once we get going... and don't forget if you've already been measured to send me your weight and height so that I can calc your BMI - dazumbageek@carolina.rr.com or summerslimdownNE@yahoo.com
Have a great day!!
>M<
It seems winter is not content to stay here so we all suffer with sinuses and allergies from the pollen... oh well... get out there and enjoy the weather... try to get some extra cardio in there with walking, running or just playing outside with the kiddos!
Great class last night everyone!! I totally didn't mean to work our arms that much, but oh well... you'll love me later for it... (hehehe)... Don't forget your (light) weights tomorrow... we'll be burning those calories with interval training and tone!
Summer Slimdown offcially begins in 2 days! Don't get worried if you haven't got your numbers in, we'll still take them into March. I'll be bringing in some electronic device that will show you your progress once we get going... and don't forget if you've already been measured to send me your weight and height so that I can calc your BMI - dazumbageek@carolina.rr.com or summerslimdownNE@yahoo.com
Have a great day!!
>M<
February 26, 2012
Disclaimer
Being the kind of person I am, I need facts before I believe in most things... so just so that you guys know... I'm not making the advice up that is put on this blog, it has and will definately always come with an accompanying source or website where I (or anyone who gives me info) get the information. Trust me, I'm no fitness buff, guru, or anything like that - and anyone who tells you they are all knowing in the world of fitness or wellness should be struck by lightning... because we are all unique - there is no one right or wrong... what's right for you may not be right for the Chicka standing beside you... so I will be using a mix of resources to give you the information that we (I say we because I always consult Jill, Angela, Alisa and others) before I put most things on this blog...
Once again I cannot emphasize that if you are not moderately fit already, you should consult your doctor before and during your wellness journey. If any of your joints (especially your knees) begin to hurt (not in this order or limited to), first make sure your shoes have a lot of support - and if they do not, buy new ones or get inserts. Second, watch your form in class. Often injuries arise because we are not watching our form. Also, you'll get the maximum workout with correct form. And absolutely LISTEN TO YOUR BODY! It will tell you when you have lost your mind thinking you could do that move. Mine tells me that all the time. (sorry I had to laugh there)
So done with my rant now... I cannot emphasize enough how much we appreciate you coming to class with us and participating in the challenge!
>M<
Once again I cannot emphasize that if you are not moderately fit already, you should consult your doctor before and during your wellness journey. If any of your joints (especially your knees) begin to hurt (not in this order or limited to), first make sure your shoes have a lot of support - and if they do not, buy new ones or get inserts. Second, watch your form in class. Often injuries arise because we are not watching our form. Also, you'll get the maximum workout with correct form. And absolutely LISTEN TO YOUR BODY! It will tell you when you have lost your mind thinking you could do that move. Mine tells me that all the time. (sorry I had to laugh there)
So done with my rant now... I cannot emphasize enough how much we appreciate you coming to class with us and participating in the challenge!
>M<
February 25, 2012
Article: 5 Ways to Burn More Fat in Zumba Class
Borrowed this from the Shape Magazine Website:
Master Zumba instructor Staci Boyer's top tips to maximize your workout.
By Jessica Smith
Love Zumba? You're not alone! The Zumba program has helped melt the pounds and inches off 12 million Zumba-enthusiasts in 125 countries, according to the Zumba Fitness website. The Latin-dance inspired workout features fast and slow rhythms which, when combined, successfully tone and sculpt the body and burn fat.
We caught up with master Zumba instructor Staci Boyer to get her top tips for burning even more calories (and having even more fun) during your favorite Zumba class:
1. Let Loose Zumba is all about having fun, and joining the party, which is hard to do if you're stiff or self-conscious! The best way to burn more calories in class is to let go, have fun, and try not to think too much. "Letting yourself go will let the calories go!” Boyer says.
2. Maximize Your Arm Movement During the moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."
3. Move Up and Down More “When your instructor takes you though a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"
4. Work Your Booty "There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.
5. Rock the Moves You Know So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!"
Master Zumba instructor Staci Boyer's top tips to maximize your workout.
By Jessica Smith
Love Zumba? You're not alone! The Zumba program has helped melt the pounds and inches off 12 million Zumba-enthusiasts in 125 countries, according to the Zumba Fitness website. The Latin-dance inspired workout features fast and slow rhythms which, when combined, successfully tone and sculpt the body and burn fat.
We caught up with master Zumba instructor Staci Boyer to get her top tips for burning even more calories (and having even more fun) during your favorite Zumba class:
1. Let Loose Zumba is all about having fun, and joining the party, which is hard to do if you're stiff or self-conscious! The best way to burn more calories in class is to let go, have fun, and try not to think too much. "Letting yourself go will let the calories go!” Boyer says.
2. Maximize Your Arm Movement During the moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."
3. Move Up and Down More “When your instructor takes you though a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"
4. Work Your Booty "There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.
5. Rock the Moves You Know So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!"
February 24, 2012
What Do You Drink?
Lets talk about hydration - and not just your intake during Zumba, but your intake throughout the day. It seems to be that a lot of people's concern is their mid-section - which is also one of the toughest parts of the body to slim down and train.
Our bodies are like the Earth - we are made mostly of water. We lose water throughout the day through urination and sweat during exercise or any other exertion. There's a reason experts always say drink at least 8 8 oz glasses of water in a day - to replenish what you may lose. For days you Zumba - take that up at least 2 or 3 more cups of water.
Situps/crunches and ab routines can only build the abdominals. The cardio can whittle away at the fat on the bodies - but your intake is what dictates how fast this fat melts away. The easiest way to cut calories is to watch what you drink. Unless you are drinking a protein shake, drinks like regular sodas, Southern sweet tea, and overly sugared coffees (hello Starbucks) are giving you several extra empty calories. When I say empty calories, I mean that they are not satisfying your hunger, just tricking your brain into thinking you've got something on your stomach.
Regular sodas are probably one of the most damaging drinks to a wellness journey. They are high in sugar and empty calories - which we do not need on our wellness journey The cola companies have gotten smart and made sodas like Coke Zero, Pepsi One, and the list goes on. These sodas, though have zero calories and zero points, use fake sugars to sweeten their drinks, and we don't want too much of that either. SO if you must have your soda, opt for a diet or "zero" product instead of the regular. If you've got the willpower, then cut it out all together. It will save your calories for those healthy meals and snacks.
I know that most of us cannot live without tea or coffee in some form. Depending on the drink these also have empty calories. Here's a link to Starbuck's nutrition guide for drinks: Starbucks Nutrition. You'll find that the regular drinks start with the cappuccino at 90 calories for a tall (small). But who really gets a plain cappuccino or latte? Most of us get mochas or carmel machiattos, right? Well those calories and carbs add up. And once again, they are empty. Coffee is a diuretic and can help you not feel hungry - but that's when the drink is mostly coffee, not mostly milk - like most lattes. So if you must have a Starbucks or fancy coffee of some kind, opt for non-fat milk or soy, ask for a "skinny" which means they will use sugar free syrups (yes they have those), and go for a smaller size. If you want to go native on coffee consumption - then go black with some Splenda.
I don't really know much about tea, other than sweet tea is one of my favorite drinks!! But caffeine gives me breakouts so I limit all caffeinated drinks. I know it is a favorite locally, so if you can't live without it, then opt for unsweet tea and add your own sugar or artificial sweetener. Right now, I'm drinking hot teas in lieu of coffee. Green and black teas have other good-for you effects on the body.
So to cap it off, limit your intake of "regular" type drinks and find the lowest calorie/fat option you can in your favorite drinks. If you can, drink water instead of any of these drinks. Most of the time its a mental thing, they make you think you physically needing the drink. But definately drink at least 8 cups of water a day, not including any sodas, teas, etc. Trust me, in the long run (and short), your body will thank you (and so will that waist line). Oh and take it easy on the alcohol consumption... but that's another topic for another day!
Happy Friday!!
>M<
Our bodies are like the Earth - we are made mostly of water. We lose water throughout the day through urination and sweat during exercise or any other exertion. There's a reason experts always say drink at least 8 8 oz glasses of water in a day - to replenish what you may lose. For days you Zumba - take that up at least 2 or 3 more cups of water.
Situps/crunches and ab routines can only build the abdominals. The cardio can whittle away at the fat on the bodies - but your intake is what dictates how fast this fat melts away. The easiest way to cut calories is to watch what you drink. Unless you are drinking a protein shake, drinks like regular sodas, Southern sweet tea, and overly sugared coffees (hello Starbucks) are giving you several extra empty calories. When I say empty calories, I mean that they are not satisfying your hunger, just tricking your brain into thinking you've got something on your stomach.
Regular sodas are probably one of the most damaging drinks to a wellness journey. They are high in sugar and empty calories - which we do not need on our wellness journey The cola companies have gotten smart and made sodas like Coke Zero, Pepsi One, and the list goes on. These sodas, though have zero calories and zero points, use fake sugars to sweeten their drinks, and we don't want too much of that either. SO if you must have your soda, opt for a diet or "zero" product instead of the regular. If you've got the willpower, then cut it out all together. It will save your calories for those healthy meals and snacks.
I know that most of us cannot live without tea or coffee in some form. Depending on the drink these also have empty calories. Here's a link to Starbuck's nutrition guide for drinks: Starbucks Nutrition. You'll find that the regular drinks start with the cappuccino at 90 calories for a tall (small). But who really gets a plain cappuccino or latte? Most of us get mochas or carmel machiattos, right? Well those calories and carbs add up. And once again, they are empty. Coffee is a diuretic and can help you not feel hungry - but that's when the drink is mostly coffee, not mostly milk - like most lattes. So if you must have a Starbucks or fancy coffee of some kind, opt for non-fat milk or soy, ask for a "skinny" which means they will use sugar free syrups (yes they have those), and go for a smaller size. If you want to go native on coffee consumption - then go black with some Splenda.
I don't really know much about tea, other than sweet tea is one of my favorite drinks!! But caffeine gives me breakouts so I limit all caffeinated drinks. I know it is a favorite locally, so if you can't live without it, then opt for unsweet tea and add your own sugar or artificial sweetener. Right now, I'm drinking hot teas in lieu of coffee. Green and black teas have other good-for you effects on the body.
So to cap it off, limit your intake of "regular" type drinks and find the lowest calorie/fat option you can in your favorite drinks. If you can, drink water instead of any of these drinks. Most of the time its a mental thing, they make you think you physically needing the drink. But definately drink at least 8 cups of water a day, not including any sodas, teas, etc. Trust me, in the long run (and short), your body will thank you (and so will that waist line). Oh and take it easy on the alcohol consumption... but that's another topic for another day!
Happy Friday!!
>M<
February 22, 2012
Measurements
Happy Humpday everyone!
Can't wait to see you tonight at Zumba! Hope you are ready to burn some calories coz I've got a great interval playlist that will hopefully help burn some extra calories! Be sure to plan for enough calories (or points) for your workout and to HYDRATE all day long! Dehydration can lead to fatigue in the muscles and cramps. And the weather is not helping... I have a feeling that the basement is going to be a little warm today
Tip of the Day!
The best time to weigh yourself is in the morning, after you've gone to the restroom, to get rid of any excess waterweight. So if you prefer not to weigh in at Zumba (just take measurements) then you can email your weight in. Just be sure to try to weigh on the same day each week or however frequent you decided to do so. Make sure to include your ID number that you gave when you weighed in. You can also write it down, take a picture, etc and bring it in. We'll take your word for it...
See you tonight!
>M<
Can't wait to see you tonight at Zumba! Hope you are ready to burn some calories coz I've got a great interval playlist that will hopefully help burn some extra calories! Be sure to plan for enough calories (or points) for your workout and to HYDRATE all day long! Dehydration can lead to fatigue in the muscles and cramps. And the weather is not helping... I have a feeling that the basement is going to be a little warm today
Tip of the Day!
The best time to weigh yourself is in the morning, after you've gone to the restroom, to get rid of any excess waterweight. So if you prefer not to weigh in at Zumba (just take measurements) then you can email your weight in. Just be sure to try to weigh on the same day each week or however frequent you decided to do so. Make sure to include your ID number that you gave when you weighed in. You can also write it down, take a picture, etc and bring it in. We'll take your word for it...
See you tonight!
>M<
February 20, 2012
It Begins!
Great class tonight everyone!! my arms are killing me!! but that could be the 2 classes I did tonight...
Some of you have taken the leap and weighed in with Angela tonight... GOOD FOR YOU! There is still time so no worries!
Just a quick reminder... find me on FB or send me a message at SummerSlimdownNE@yahoo.com or dazumbageek@yahoo.com for your playlist requests!
Get your game face on for Wednesday's tone class because we are gonna work it!!
Besos!
>M<
Some of you have taken the leap and weighed in with Angela tonight... GOOD FOR YOU! There is still time so no worries!
Just a quick reminder... find me on FB or send me a message at SummerSlimdownNE@yahoo.com or dazumbageek@yahoo.com for your playlist requests!
Get your game face on for Wednesday's tone class because we are gonna work it!!
Besos!
>M<
February 18, 2012
Get this Party Started
Hey all... your favorite ZumbaGeek here...
Let's get this party started!!
Here are the basics: - Stop by between Feb 20th through Feb 29th to get your initial measurements in
- Get measured at your convenience... whether it's once a week or just at the beginning and at the end and anywhere in between
- Try to eat well, exercise often, and...
this is the only one you have...
So live it up and ZUMBA it up!
~ M ~
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