this week in ZUMBA

MUSIC THIS WEEK
Monday 5:30p = all hip-hop
Monday 6:45p = all Latin / world
Wednesday 5:30p = all Latin / world

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MY PIZZA


This is the best BBQ pizza I ever made! We had it for lunch yesterday.

• BBQ sauce
• red onion
• garlic
• black beans
• corn
• broccoli rabe
• BBQ Morningstar Farms® Chik'n strips
• pepperjack cheese

Try your own version at home... Let me know how it comes out!

this week in ZUMBA

MUSIC THIS WEEK
Monday 5:30p = all Latin / world
Monday 6:45p = all hip-hop
Tuesday 5:30p = all hip-hop

FYI... this is NOT hip-hop! LMAO...

THIS IS HIP-HOP! from Airwave Ranger on Vimeo.

I'll see you in class!

this week in ZUMBA

Hello!

I hope everyone is enjoyed the three new routines I've added to las week's class. The music is from Zumba Fitness so I cannot share the music files. Every other month I get exclusive music from Zumba to use for class. The past few CDs have been great!

We'll continue with doing the new routines in each class this week until everyone gets a hang of them!

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HEALTHY SNACK
agave popcorn balls

Makes 16-20 / No toy surprise with these healthy Cracker Jack imitations — the reward comes from a deliciously sweet treat with no refined sugar, butter, or artificial ingredients. Because they contain no granulated sugar, these are softer than caramel corn.



6 cups popped corn (about ¼ cup unpopped)

2/3 cup chopped almonds

1/4 cup grain-sweetened chocolate chips (optional)

1/4 cup plus 2 tablespoons agave nectar

1/2 cup plus 1 tablespoon almond butter or tahini

1/2 teaspoon salt

Mix popcorn, almonds, and chocolate chips (if using) in a large mixing bowl. Heat agave nectar, almond butter or tahini, and salt in a small saucepan over medium heat. Once syrup starts to get light, frothy, and bubbly, cook and stir constantly for another 30 seconds. Pour syrup over popcorn and mix with a wooden spoon until incorporated. Let cool completely.
When cooled, press small handfuls into balls with your fingers. These will keep for 2-3 days, covered, at room temperature.

PER SERVING: 124 cal, 59% fat cal, 9g fat, 1g sat fat, 0mg chol, 2g protein, 11g carb, 1g fiber, 114mg sodium

from delicious living

this week in ZUMBA

I hope everyone had a nice 4th of July despite the evening rain.

I worked on a few new routines for July. I hope I can remember them!

I'll see you in class.

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Take ginger for muscle soreness


Feeling that post-workout muscle pain? A simple dose of ginger can help.

New research from Georgia College and State University shows that two grams of daily supplements from raw or heat-treated ginger can reduce the pain associated with muscle injury after exercising.

Results showed that consumption of raw ginger reduced exercise-induced muscle pain by 25 percent while heat-treated ginger reduced pain by 23 percent in the 24 hours post-exercise. The study identifies the ginger plant as a source of antioxidants and suggests that ginger could have anti-inflammatory properties often found in nonsteroidal anti-inflammatory drugs.

from deliciouslivingmag.com

this week in ZUMBA

Hey... nothing to report this week -- only that it's H O T! So please bring plenty of water to class.

We'll be doing the same mixes a last week. Just moved the days around.

I WILL be teaching class on July 5th! If you guys are in town for the 4th of July weekend please come to class!!!

this week in ZUMBA

Hey ZUMBA peeps!

This week's music is going to bring back a few songs we haven't done in a bit. I haven't had a moment to choreograph any new routines. But I'll always mix it up so you don't get bored. And it's always fun when an oldie but goodie comes on!

Don't forget to check my playlists...

• 8tracks.com:
May playlist

iTunes playlists:
• MY PLAYLIST - 2
• MY PLAYLIST - 1

IT'S STRAWBERRY SEASON!
Fresh berry season begins with strawberries, the most popular of all berries. Although strawberries can be found in supermarkets almost any time of year strawberry season is June through August.


Fresh strawberries have a delicious naturally sweet taste but there's only about 50 calories in a whole cup! Strawberries are highly nutritious. Eight medium size fresh berries contains about 150% of the recommended daily intake of vitamin C and 20% of folate. They're also high in potassium and a good source of dietary fiber.

When shopping, choose strawberries with a bright red color and fresh green caps. Since strawberries do not continue to ripen after they've been picked, don't buy berries that are partly white and unripe. The size of a strawberry is not a factor in determining the sweetness or taste. That's determined by the variety of strawberry, weather and growing conditions, and the degree of ripeness when picked. Fully ripe berries, large or small will be equally sweet and flavorful.

Do not wash fresh strawberries or remove the caps until you're ready to eat them or use them in a recipe. Store strawberries in a covered container in the refrigerator and use them as soon as possible after you buy them. To wash strawberries, place them in a large strainer or colander and rinse with cool water. Remove their caps with the point of a paring knife or gently twist and pull them off.

I'll see you in class!!!

this week in ZUMBA

Hey Zumba class! I'm going to be keeping the same two Zumba routines from the past two weeks so that all of the new members can catch on. If you're a regular it's time for you to up your workout add your own flava and WORK IT!

TEMPERATURE and STAYING HYDRATED
Hopefully with two fans and the air conditioning on you all are not getting too hot. But here are some tips on staying hydrated.


The rule of thumb is to drink 8 ounces of a sport drink or water possibly every 20 minutes.

If you are exercising less than 40 minutes, water is fine, but for anything over 40 minutes, you want a sports drink that has sugar or salt in it because this helps you increase the fluid that goes into the body.

You should work through a water bottle within 45 minute of any class.

this week in ZUMBA

I hope you all liked the new warm up song from last week!

We're going to keep it going with our Latin, hip-hop, belly dancing and more mix.

Not much to report this week. Just keep it up and I'll see you in class!

this week in ZUMBA

New warm-up!

Diddy - Dirty Money - Hello Good Morning, ft. T.I.


I'll see you in class!

this week in Zumba

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!

YES! THERE ARE CLASSES ON MEMORIAL DAY!

Monday 5/31

• 5:30-6:30

• 6:45-7:45

* * * * * * * * * * * * * * * * *

TIPS ON STAYING COOL
It's getting warmer outside with means it's pretty steamy in class. Hopefully we'll get some more fans.

Please be careful if the floor gets wet from our dancin' sweaty bodies. Remember there are plenty of white towels available for you to use/

Here are some tips on how to stay cool.

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

this week in Zumba

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

ENJOY!

this week in ZUMBA

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

this week in Zumba

THIS WEEK'S MUSIC
HAPPY MAY!

I've been working on some new routines and I'll be slowly introducing them into class.

• Monday, 5:30p = mix 1
• Monday, 6:45p = mix 2
• Wednesday, 5:30p = mix 2

• • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

ZUMBA TESTIMONY

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.

Johnathon says,

"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!

Congratulations Johnathon!!!

this week in Zumba

THIS WEEK'S MUSIC
Same music as last week. Just switching up the days...

• Monday, 5:30p = mix 2
• Monday, 6:45p = mix 1
• Wednesday, 5:30p = mix 1

I have a stack of new Zumba routines at home to review. So I may be adding some new stuff in next week!

I'll see you in class!

FOOD, INC.

Remember on March 1st when I posted about the movie Food, Inc.? Well, it's coming on tonight on PBS. Set your DVRs. It's a MUST SEE!

Here is more about the movie.

HOW MUCH DO WE REALLY KNOW ABOUT THE FOOD WE BUY AT OUR LOCAL SUPER MARKETS?
In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA.

Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually.

We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

Watch the trailer...



sorry the video is kinda cut off

this week in ZUMBA

THIS WEEK'S MUSIC
Hello Zumba folks! I've stirred the pot of my Zumba collection once again for our mixes this week. I moved some things around and added in some oldies.

• Monday, 5:30p = mix 1
• Monday, 6:45p = mix 2
• Wednesday, 5:30p = mix 2

Get ready to Tootsee Roll!

this week in ZUMBA

THIS WEEK'S MUSIC
Using the music from last week.
• Monday, 5:30p = mix 2
• Monday, 6:45p = mix 1
• Wednesday, 5:30p = mix 1

Thanks for adjusting to the new schedule. I'll see you in class!

* * * * * * * * * * * * * * * * *

SPRING FOODS


Get GREEN this spring! Vegetables that are in this season are:
• artichokes
• arugula
• watercress
• asparagus
• chard
• mustard greens
• dandelion greens
• spinach
• parsley

* * * * * * * * * * * * * * * * *

MY FAV SONG RIGHT NOW
B.o.B - "Nothin' On You" ft. Bruno Mars. Cute video too!

this week in ZUMBA

NEW CLASS SCHEDULE
STARTS THIS WEEK
• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Tuesdays NO CLASS
• Wednesdays 5:30-6:30p


THIS WEEK'S MUSIC
I've mixed the mixes from the last few weeks and mixed them again!
• Monday, 5:30p = mix 1
• Monday, 6:45p = mix 2
• Wednesday, 5:30p = mix 2


EAT GREEN
Go local! Spring's fresh veggies make healthy eating easy -- and affordable.

Sesame Snap Peas with Carrots & Peppers


The colorful combination of sugar snap peas, red bell pepper and carrot plus an Asian-inspired flavors make this side dish a pleasure to whip up for a weeknight dinner.

Get the recipe from Fitness magazine.

this week in ZUMBA

This week we're rotating that same routines from last week.

• Monday, 5:30p = mix 2
• Monday, 6:45p = mix 1
• Tuesday, 5:30p = mix 1
• Wednesday, 5:30p = mix 2

REMINDER:
Starting in April classes will be:

• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Tuesdays NO CLASS
• Wednesdays 5:30-6:30p

• • • • • • • •

4 Ways to Stick to Your Spring Workouts
Now that there is no Tuesday Zumba you'll have time to get outside to workout in some fresh air!


1. Get it Together. No more oversleeping or skipping workouts for happy hour. You need to make a plan to get into shape and stick with it. If you fail to plan, you plan to fail. Focus on getting healthy and fit, and the weight loss will happen.

2. Slow but Steady. Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days.

3. Change Up Your Cardio Weightlifting and calisthenics help build muscle. Cardio helps get rid of the unwanted fat. Unfortunately, most people are guilty of heading out the door and doing the same old run or ride day after day. Guess what? They see the same old results. You've got to change it up and shock your body. That's why we never do the same Zumba routines!

4. Remember to Have Fun. Keep in mind that this is spring training which is a time for fun, light-hearted exercise. So just relax and enjoy your activity.

class announcement

Starting in April classes will be:

• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Tuesdays NO CLASS
• Wednesdays 5:30-6:30p

I have lots going on with my full time job at Hallmark and my indie biz, dirty laundry. Mr. John Scott doesn't want me to get burnt out and you guys will have to scrape me off the floor in class on day :O


There will be not replacement for me for Tuesday night's class. I will continue to be the only Scott Fitness Zumba instructor and I will continue to instruct only at Scott Fitness.

I hope this will work for your schedules. I felt that keeping the Monday night class would allow the late night folks to still be able to come AND you still get three class if you do both classes on Monday (which lots of you do anyway).

This class change will begin Monday, April 5th.

Thank you so much for your support! And no pouty faces... this was very hard decision for me.

I'll see you in class!!!