Diddy - Dirty Money - Hello Good Morning, ft. T.I.
I'll see you in class!
Monday, May 31, 2010
Monday, May 24, 2010
THIS WEEK'S MUSIC
We're going to finish May with the routines that we've been doing. I slipped in a Mergune last week, so I hope you all can keep up!
Next week we'll have a new warm-up set!
It's getting warmer outside with means it's pretty steamy in class. Hopefully we'll get some more fans.
Adjust your body temperature
Hop into a cold shower before your workout. A German study this year found that a pre-exercise cooldown improves performance in the heat -- probably because it lowers your heart rate as well as core and skin temperatures. Too chicken to try it? Even just cooling your neck or head with an ice pack may make a difference.
Refuel with fruit
They're more than 80 percent water, so fruits such as grapes, watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout, says Leslie Bonci, RD, director of sports medicine nutrition at the University of Pittsburgh Medical Center. Keep 'em frozen for a refreshing treat.
Other good options: Smoothies, frozen yogurt, or Jell-O with fruit chunks. "They provide the perfect mix of carbs and fluid and they're easily digestible in the summer heat," explains Bonci. If you've lost a lot of salt (hint: your clothes have white sweat stains after a workout), replace sodium by drinking V8 or a sports drink.
Keep tabs on your ticker
The hotter it is, the harder your body has to work -- so if you normally run at a 9-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 10.
"This is where a heart-rate monitor comes in handy. You can make sure you're not pushing yourself too hard in warm-weather conditions, which can up your risk of heat exhaustion or even heatstroke," explains Todd Durkin, owner of Fitness Quest 10 in San Diego.
An even simpler way to check that you're not overdoing it: Try to recite the Pledge of Allegiance. You'll know you're exercising hard enough when you have to take a quick breath every three to six words (murmur it under your breath if you're worried about getting funny looks).
Cool down with essential oils
Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid, says Minna Lessig, creator of the Tank Top Arms, Bikini Belly, Boy Shorts Bottom DVD.
DRINK WATER DURING OUR BREAKS!!!
from Fitness magazine
Monday, May 17, 2010
M U S I C
Well... for the past couple of months I've been mixing up Latin, hip-hop, belly dancing, country and pop in our weekly routines. I flip the mixes and rotate the songs bi-weekly. Currently we have ONE BIG MIX of stuff!
I'm not sure if it'll be helpful to list out the songs that we're doing for each class or not. Most of the songs I cannot list because they are Zumba songs (Zumba property). Or if I should just announce when we have something new.
Let me know your thoughts!
Anywho, iTunes has been giving me troubles uploading a new playlist. So... I've made a mix of the majority of the songs that we currently have in rotation on 8tracks.com!
According to I wasn't able to 8tracks.com I wasn't able to upload everything from my personal files and of course I didn't upload the Zumba music. But here are 16 tracks for your listening enjoyment!
If you'd like to purchase a song please look it up on iTunes and purchase. The same goes for my iTunes playlists.
• MY PLAYLIST - 2
• MY PLAYLIST - 1
Monday, May 10, 2010
THIS WEEK'S MUSIC
Flipping the routines that we did last week. Hopefully everyone has caught onto the new salsa song. We'll work more on the new belly dance song this week.
• Monday, 5:30p = mix 2
• Monday, 6:45p = mix 1
• Wednesday, 5:30p = mix 1
• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
8 shortcuts to what produce is in season
1. Check the label for country of origin. If it's from another hemisphere -- Australia, Argentina -- it's probably not in season in the United States.
2. Even better, seek our local labels. If it's locally grown, it's likely in season in your region.
3. Ask your produce manager. Most can guide you to in-season selections.
4. Be price savvy. If it's wildly expensive, skip it; it's probably not is season.
5. Buy what looks fresh. If it's limp, wilted, and mushy, it may have been shipped out of season.
6. Hang it on the wall. Seasonal food calendars can keep you in touch with the current crops. Download one for your region at deliciousliving.com/seasonal-eating.
7. Call your local department of agriculture. They'll have a complete list of what's in season in your area.
8. Log on to localharvest.org or greenpeople.org - two of many sites that connect consumers with local food sources.
from April 10 issue of deliciousliving.com
Monday, May 3, 2010
THIS WEEK'S MUSIC
• Monday, 5:30p = mix 1
• Monday, 6:45p = mix 2
• Wednesday, 5:30p = mix 2
• • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Johnathon came to my Zumba class in the beginning of December and he has lost 80 pounds!
He and his boyfriend Chris (who has lost 60 pounds) exercise 5-6 times a week with Zumba, Jonetta's Poolside and 4 mile walks and runs with their dogs. Johnathon also sits on an ab ball at his desk during his day job.
"Doing Zumba in your class makes me and everyone else feel good about themselves no matter what age or body type. This whole experience has driven me to want to become a Zumba instructor as well.
After always being a fat kid and never being able to be active because of chronic bronchitis, allergies, and asthma. I couldn't even do the mile run in school; I always walked. I had given up on being fit. I would lose weight and gain and at one point got down pretty far, but I never really identified the answer to the most important question: why am I fat?
Well I found out why. My family, and I mean my whole family, has some type of weight issue. My mom and aunt are diabetic, my grandma used to be bulimic, and they all are overweight or obese. Why is there such an issue with weight and health? Its all in the mind and attitude.
I want to become a Zumba instructor so I may share these gifts with others who are struggling with the same self-disdain that burdened me for so very long."
Johnathon always makes me smile and giggle in class with his energy and extra flava he puts into it. I am so excited to know that my Zumba class kicked of his road to fitness and that I inspire him to share the gift of Zumba with others!