this week in ZUMBA

MUSIC
Monday 5:30p - Latin
Monday 6:45p - hip-hop

Wednesday 5:30p - hip-hop
Wednesday 6:45p - Latin

• • •

Black Bean Fiesta Veggie Burgers
with Slaw on Top


I made these burgers last night ...YUM!

Recipe here.

this week in ZUMBA

MUSIC
Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30p - Latin
Wednesday 6:45p - hip hop

• • •

THE BENEFITS OF TEA

You want to... LOOSE WEIGHT
You love: GREEN TEA
Swap in: WHITE TEA
Made from the same plant as green tea, white tea has more EGCG, an antioxidant that may rev metabolism. That's because white tea is picked before it's fully grown. (Plants lose antioxidants via photosynthesis.)


You want to... GAIN ENERGY
You love: BLACK TEA
Swap in: GUAYUSA
Guayusa has almost double the get-up-and-go as black tea, with 90 milligrams of caffeine per cup. And it has twice the antioxidants as green tea, plus polyphenols, compounds that can lower blood pressure, Maleeff says.



You want to... EASE STRESS
You love: CHAMOMILE
Swap in: GYOKURO
This Japanese variety is grown in the shade, which minimizes photosynthesis. As a result, the plant's leaves conserve more theanine, an amino acid that may help relax your nerves, as herbal teas can.


You want to... LOWER CHOLESTEROL
You love: OOLONG
Swap in: PU-ERH
Like oolong, pu-erh (pronounced "poo-air") lowers cholesterol but more efficiently. Its fermentation produces bile salt micelles, molecules that absorb excess LDL ("bad") cholesterol, Nutrition & Metabolism reports.

from SELF magazine

this week in ZUMBA

MUSIC
Music for class is the same as last week.

This is my new favorite songs!

6 Foot 7 Foot - Lil Wayne ft. Cory Gunz cover by @KarminMusic). This girl's rapping skills are SO HOT!

this week in ZUMBA

MUSIC
Another mix :: Latin, hip-hop, etc.

• • •

DESSERT
Saturday I made chocolate pudding from scratch!


I got the recipe from Lisa Thiele over at Celebrations at Home.

The recipe called for almond milk and dark chocolate. Lisa said that she needed more cornstarch when she used the Almond milk, but I found the mixture to thicken up nicely. It even got thicker, like a moose, once it sat in the fridge over night.


I used one GREEN & BLACK's 70% organic dark chocolate bar and a little chocolate almond bark to make up the 3/4 cups dark chocolate, chopped. However, my husband thought that the pudding needed more chocolate.

this week in ZUMBA

MUSIC
Same mix as last week.

Just wanted to let you know that I taught Monday's class with a massive headache. The things I do for you guys. Actually, there have been only a handful of times that I've taught class sick and no one had a clue. Zumba is so fun for me too, that it always makes me feel better. And it's because of all of your smiling faces.

• • •

101 SALADS


Check out the New York Times for 101 simple salads for the season. Each salad takes 20 minutes to make.

I looked at all 101. Some are just weird. Like #38. Cube watermelon; combine with roughly chopped mint, crumbled feta, sliced red onion and chopped Kalamata olives. Dress lightly with olive oil and lemon juice. EWH!

this week in ZUMBA

MUSIC
A mix ALL WEEK!

Nothing to report this week. Just thanks for coming to my class!

this week in ZUMBA

MUSIC
Same mix as last week. A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

• • •

WATER


Water makes up about 60 percent of your body weight. Every system in your body relies on water. Responsible for everything from great, supple skin and regular bowel function to flushing out toxins and carrying nutrients to cells, water is essential.

You lose about 12 cups of water a day through urine, sweat, breathing, and bowel movements.

Food accounts for about 20 percent of your intake of fluid, but only if you are eating lots of vegetables and whole grains.

You need to drink water to make up the rest; hence the “eight glasses a day” guideline. Adjust your water intake according to your diet and exercise level.

this week in ZUMBA

MUSIC
Good job on the four NEW songs.

I've split them up over the 5:30p and 6:45p classes so there are two new ones for each class.


Watch out for some remixes coming soon!

We're also going to be getting more mirrors in our classroom too!

this week in ZUMBA

HAPPY SPRING!

MUSIC
As I promised... FOUR NEW SONGS!!!
• Reggaeton
• French Reggaeton (who knew that there was French Reggaeton?!?)
• Salsa
• Rude Boy, Rihanna

This week we'll do the new songs for BOTH classes to be sure the everyone gets a chance to know them.

• • •

DETOX


It’s spring-cleaning time—which may explain why so many health-conscious people get inspired to do a cleanse this time of year. Most detox plans share common foundations: eat right, avoid chemicals, take supplements that support the liver and colon. But when it comes to choosing the plan that’s right for you.

Choose your detox:
• Basic detox plan
• Digestive relief
• Fight fat
• Clear up skin

from Delicious Living magazine

this week in ZUMBA

MUSIC
Sorry about the technical difficulties with the music last week. All should be repaired now.

Another hip-hop, pop, Latin and belly dancing mix ALL WEEK!

• • •

WATER BOTTLE
Check out this cool new water bottle I got my husband and I! It's called the Bobble.


You pour in tap water and the water is filtered as you drink!

It saves on buying bottled water and throwing away plastic water bottles by using the Bobble. You can get 300 water bottles from one Bobble water filter. You replace the filters every two months.


The Bobble comes in black, turquoise, pink, red, yellow and green.

I LOVE IT!

this week in ZUMBA

MUSIC

A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

Yes... I know, I know. I need to make a few more new Zumba routines. Well, I've been a busy gal (as usual) AND... there has been lots of new folks coming to class. I want to make sure we're all on the same page.

So I've been bring back some oldies, some we haven't done in awhile AND some of the new songs for a good mix.

If you have a song suggestion please let me know! But I promise... I'll always keep you on your toes.

• • •

HEALTHY EATS
Check out this good lookin' Red Hot Bruschetta via Healthy. Happy. Life.


OMG... I could eat that everyday!

this week in ZUMBA

MUSIC
A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

SNOW
Stay away snow. Come on spring!

this week in ZUMBA

MUSIC
A hip-hop, pop, Latin and belly dancing mix ALL WEEK!

• • •

Zensah compression leg sleeves
Suzanne over at Zensah was so kind to send me some cute pink leg compression sleeves to try out.


They are supposed to:
- Improve performance
- Increase oxygen flow to lower legs
- Pin-point compression to shin and calf muscles
- Reduce recover time
- Reduce muscle vibration
- Provide moisture wicking

I LOVE wearing them after I teach my two Zumba classes. After I take a shower I put them on. They are nice and snug and do not squeeze my calfs. It's like a comforting hug to my calfs after a tough Zumba workout.

So when I'm on my feet preparing dinner, or just resting on the sofa; the Zensha leg sleeves are like a comforting massage.

However, I do not like wearing them during Zumba. I find myself on my toes a lot and the sleeves restrict my movement.

But I'm definitely going to be wearing them after my Zumba workouts. And even when I'm on my feet a lot at home making cupcake bath fizzies in my kitchen.

Thanks Suzanne!

this week in ZUMBA

HAPPY VALENTINE'S DAY!

I LOVE seeing your smiling faces EVERY CLASS! Thanks for making Scott Fitness ZUMBA so great.

• • •

HEALTHY EATS
Check out these five Vegan Valentine's Day Smoothies via Healthy. Happy. Life.


• • •
THIS WEEK'S MUSIC
Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30 - Latin
Wednesday 6:45p - hip hop

this week in ZUMBA

Let's hope that we can make it a full week of class this week. Pray to the Snow Gods that they "chill" out!


MUSIC
Monday 5:30 - mix 1
Monday 6:45p - mix 2
Wednesday 5:30p - mix 2
Wednesday 6:45p - mix 1

NO CLASS TODAY

Due to the weather there will be NO ZUMBA today. All Scott Fitness classes are cancelled, however the gyms are open.

this week in ZUMBA

It's going to snow tonight! So be safe coming to class this week.


MUSIC
Monday 5:30p - hip hop
Monday 6:45p - Latin

Wednesday 5:30 - Latin
Wednesday 6:45p - hip hop

this week in ZUMBA

OK... hopefully this will be a NORMAL week with no crazy snow blizzards and all of your will be able to make it safely to class.

• • •

BODYROCK.tv


I found this cool web site called BODYROCK.tv that has a new toning exercises and workouts each day. There are also recipes and lifestyle info on the site.

The exercises look challenging and the instructor's body is bangin'!


Guess I gotta do those exercises to look like that huh?

this week in ZUMBA

GOOD JOB WITH THE NEW ROUTINES
LAST WEEK!
I think we have them down now. Just get your hand eye coordination together. Hey, it may come in handy when something comes flying at your head one day (God forbid).

Remember... I'll always keep you on your toes!

• • •

Billy Blanks Jr. | Dance With Me
Hey... did you know that kickboxing DVD sensation Billy Blanks had a son, Billy Blanks Jr. And he has some NEW dancing workout DVDs called Dance With Me? It's kinda like Karaoke and jazzercise all at the same time.

Here's a peak.


WOW... they do the pony too (in a very special way).

• • •
Happy Martin Luther King, Jr. day!

this week in ZUMBA

YES THERE IS ZUMBA CLASS
snow, rain or shine

I live within walking distance from SF. So I'll be there unless I go on vacation (which is never).

But please be safe when coming to class in bad weather. You can stay home ya know. I'll understand.


ANNOUNCEMENT - Where to place belongings.
The furniture has been moved out of our classroom.

Please place your belongings such as coats, boots and bags on the tables in the carpeted area.


GROCERY SHOPPING TIPS
Grocery Shopping Tips from Dr. Frank Lipman
An Expert Shows You How to Eat Healthier

I know we're kicking of 2001 with better eating and exercise habit.Watch video to learn how to grocery shop.

this week in ZUMBA

Welcome... it's 2011!



NEW 2011 class schedule

CLASS TIMES:
• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Wednesdays 5:30-6:30p
• Wednesdays 6:45-7:45p

last Zumba of 2010

Tonight I taught my last class of 2010. I was so happy to see a full Wednesday night class!

What a great year it's been! Seeing all of your wonderful faces makes teaching class such a joy for me.


Thank you for all of your support and smiles. And have a happy new year!

See you in 2011 with a NEW class schedule!

CLASS TIMES:
• Mondays 5:30-6:30p
• Mondays 6:45-7:45p
• Wednesdays 5:30-6:30p
• Wednesdays 6:45-7:45p

this week in Zumba

YES THERE IS ZUMBA THIS WEEK!

Hey... I'm not going anywhere for the holidays. Are you? If, not I better see you in class!

There WILL be class:

12/20 - 5:30 & 6:45

12/22 - 5:30

12/27 - 5:30 & 6:45

12/29 - 5:30

Come and dance away those holiday desserts!

this week in Zumba

MAKING MORE ROOM

We got a WALL!


The wall in our Zumba area has been extended (on BOTH sides). Look for mirrors to be up soon.

this week in ZUMBA

Still getting over my cold... but I'm gonna make it work!

THIS WEEK'S MUSIC
Monday 5:30p = Latin
Monday 6:45p = hip-hop
Wednesday 5:30p = hip-hop

• • •

BTW... did you know that there is a Zumba fitness video game for the Wii and Playstation?!?

Check it out!

this week in ZUMBA

I caught a cold Sunday so I'm feeling under the weather. So my energy may be low in class this week.

You may have to pull together and help me out! Class must go on! :)

- - - - - - - - - - - -

MUSIC
Monday 5:30p = hip-hop
Monday 6:45p = Latin
Wednesday 5:30p = Latin

this week in ZUMBA

Yikes! I forgot to post Monday...

YES THERE IS CLASS WEDNESDAY 11/24.
It'll be your last chance to pre-workout before the BIG Thanksgiving meal tomorrow. Please eat in moderation!


• On Thanksgiving Day most Americans consume 3,000 calories on average for one meal. That is more than most people should consume in a single day!

• Another statistic shows that the average weight gain over the holiday season is 8-10 pounds!

HAPPY THANKSGIVING!

this week in ZUMBA

BEYONCE MIX!!!


And no... I WON'T be wearing that outfit for class.

this week in ZUMBA

FALL BACK


Saturday we had to turn our clock back one hour. I really dislike how dark it is after Zumba class. It's hard to stay motivated and get out when it's dark outside. Here are a few tips to fall back into fitness.

1. Head to the Trails
Fall is one of the most beautiful times of year for getting outside. Grab a friend and find some local parks or trails to walk, run or ride a bike and take in the view of changing leaves.

2. Dress for the Weather
When weather gets cooler, it can deter people from going outside to workout. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches

3. Drink Water
Stay hydrated even when the temperatures cool down. People often feel less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun a blazing down. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

4. Drink Tea
Drink more tea to warm up for the cooler temperatures. Green tea and black tea contain antioxidants that help ward off diseases during flu season so you can remain healthy and active as the season shifts.

5. Avoid Holiday Candy and Treats
According to the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home or at holiday parties.

6. Turn Fall Chores into a Workout
Raking leaves or gardening can burn around 150 calories every 30 minutes. Turn these chores into a game by setting small, achievable goals to help pass time and burn away fat.

7. Exercise Early in the Day
Try to work out in the morning or during the day. With the time changing and it becoming darker earlier, it can feel as if it is later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

8. Vary Activities
As the weather cools down and summer ends, it can become difficult to stay motivated. Trying a variety of different activities and varying workouts, will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

from livestrong.com

this week in ZUMBA

Halloween has past and now onto Thanksgiving and Christmas!

We're going into the holiday seasons of food and goodies. Please take your treats into moderation. But you can always coem to ZUMBA to work it off!!!


APPLES

Autumn’s quintessential fruit: apples. Besides being delicious, apples’ nutrients, including quercetin, exhibit significant cancer-fighting potential. Conventionally grown types harbor a lot of pesticide reside, though, so always buy organic.

One of the most economical produce options now and throughout winter, versatile apples keep for weeks in the fridge. Bite into locally sourced heirloom varieties, such as Arkansas Black or Virginia Winesap, but for all-around good quality—as judged by crispness and flavor—grab a bag or bushel of these favorites at your natural market.

See how to pick the perfect apple on delicious living.

this week in ZUMBA

Here is the official Whip My Hair video.

I'll see you in class!

this week in ZUMBA

REMIX!

this week in ZUMBA

FINALLY some new routines this week!

One of the songs I've been working on is Whip My Hair, by Willow Smith (daugther of Will and Jada Pinket-Smith).



SEE YOU IN CLASS!

this week in ZUMBA

THIS WEEK'S MUSIC
Monday 5:30p = mix 2
Monday 6:45p = mix 1
Wednesday 5:30p = mix 1

- - - - - - - - - - - -

TOP NUTS & SEEDS


Despite being high in calories, nuts and seeds are rich in essential fatty acids, which promote brain and heart health. Most women should limit intake to 1 ounce per day and men to 2 ounces (about a handful), especially when trying to lose weight. Increase servings if you need to fuel athletic efforts.

1. BRAZIL NUTS
2. SUNFLOWER SEEDS

Read about the benefits of Brazil nuts and sunflower seeds at the delicious living web site.

this week in ZUMBA

THIS WEEK'S MUSIC
Monday 5:30p = mix 1
Monday 6:45p = mix 2
Wednesday 5:30p = mix 2

- - - - - - - - - - - -

TOP 5 GRAINS


Not all whole-grain products are good foods. Breakfast cereals and some breads, for example, lose much of their fiber and micronutrients during processing.

Choose coarsely ground grains, which the bloodstream absorbs more slowly, and always look for “whole” on the package (or the Whole Grains Council’s 100 Percent Whole Grain stamp). Whole grains should appear among the first items in the ingredient list.

1.OATS
2. BROWN RICE
3. SPROUTED GRAIN BREAD
4. BARLEY
5.QUINOA

Read about the benefits of each grain and recipes for them at the delicious living web site.

this week in ZUMBA

Ok... the new routines aren't finished yet :(

I'm going to pull out some things we haven't done in awhile. I like to keep class fresh!

- - - - - - - - - - - -

THIS WEEK'S MUSIC
Monday 5:30p = mix 2
Monday 6:45p = mix 1
Wednesday 5:30p = mix 1

- - - - - - - - - - - -

TOP 4 BEANS and LEGUMES


Eat at least 1⁄2 cup of beans daily. Try adding them to soups, stews, and salads. Dried beans are the most economical; if you’re buying canned, look for unsalted and BPA-free varieties. To avoid gas or bloating, soak dried beans for 8 to 12 hours and slow cook with a piece of sea vegetable, such as wakame.

1. LENTILS
2. BLACK BEANS
3. ADZUKI BEANS
4. RED KIDNEY BEANS

Read about the benefits of each bean and recipes for them at the delicious living web site.

this week in Zumba

I've REALLY been planning on choreographing new Zumba routines for our class, but I keep running out of time! The weeks flies by so fast.

One of the songs I have in mind is Whip My Hair, by Willow Smith (daugther of Will and Jada Pinket-Smith).



If you have a song in mind please let me know! Leave a comment on this blog post or tell me in class. I'll try to work it in.

THIS WEEK'S MUSIC
Monday 5:30p = mix 1
Monday 6:45p = mix 2
Wednesday 5:30p = mix 2

this week in ZUMBA

HAPPY LABOR DAY!
Yes... we'll have class. I hope you'll have a moment to spare from your BBQ activities to come to class and shake your tail feather!

THIS WEEK'S MUSIC
Monday 5:30p = mix 1
Monday 6:45p = mix 2
Wednesday 5:30p = mix 2

this week in ZUMBA

THIS WEEK'S MUSIC
Monday 5:30p = Latin
Monday 6:45p = hip-hop
Wednesday 5:30p = hip-hop

- - - - - - - - - - - -

Check out this dog doing the merengue! He knows the WHOLE routine!

this week in ZUMBA

I'm feeling under the weather. Sore throat, coughing and runny nose. So my energy may be low in class this week.

You may have to pull together and help me out! Class must go on! :)

- - - - - - - - - - - -

MUSIC
Monday 5:30p = hip-hop
Monday 6:45p = Latin
Wednesday 5:30p = Latin

- - - - - - - - - - - -

TOP 5 FRUITS


Eat at least four fresh fruits daily for the maximum variety of phytochemicals. Frozen fruit is a fine substitute, but avoid canned, which often contains added sweeteners.

For weight loss and diabetes or prediabetes management, eat just two fruits daily, focusing on lower-sugar options such as berries, green or Granny Smith apples, melons, grapefruit, oranges, kiwifruit, and papaya.

1. STRAWBERRIES
2. POMEGRANATE JUICE
3. TOMATOES
4. PLUMS
5. RASPBERRIES

Read about the benefits of each fruit and recipes for them at the delicious living web site.

this week in ZUMBA

Can you believe it's halfway through August already and it's back to school time?!?

I'm holding onto summer. It's not over yet!


- - - - - - - - - - - -

MUSIC
We're doing the Latin, hip-hop / pop remixes from last week.

- - - - - - - - - - - -

TOP 6 VEGETABLES


Vegetables are low in calories and loaded with fiber and micronutrients—vitamins, minerals, and phytochemicals— so eat them in unlimited quantities (exceptions: starches such as potatoes, yams, and corn -- shoot, I LOVE corn).

1. DARK LEAFY GREENS
2. BOK CHOY
3. BRUSSELS SPROUTS
4. RADISHES
5. BEAN SPROUTS
6. RED BELL PEPPERS

Read about the benefits of each vegetables and recipes for them at the delicious living web site.

this week in ZUMBA

I was hoping on choreographing some new Zumba routines, but I haven't had a moment to spare with unpacking in the house.

So I'm going to recycle some Latin and hip-hop/pop routines that we haven't done in awhile. I gotta keep you up on your toes!

Now onto your weekly health tip!

- - - - - - - - - - - -

5 supplements you need now


If you consistently eat a balanced, whole foods–based diet, do you really need to take supplements? If you’re aiming for optimal health as you age, the answer is yes.

Beyond a high-quality multivitamin, which many experts recommend as a sort of nutritional health insurance, a handful of supplements help fill in important gaps. “Americans are often eating a lot but not getting enough,” says Robert Bonakdar, MD, of the Scripps Center for Integrative Medicine and editor of The H.E.R.B.A.L. Guide (Lippincott Williams & Wilkins, 2010). Shortfalls in essential nutrients tend to increase inflammation in the body, a state that is linked to a number of diseases, Bonakdar says.

So what are the top supplements to add to your routine? Here are some experts’ picks.

1. VITAMIN D
2. OMEGA-3S
3. MAGNESIUM
4. COENZYME Q10
5. CURCUMIN

Read about each supplement and how to take them on the delicious living web site.

this week in ZUMBA

MUSIC THIS WEEK
Monday 5:30p = hip-hop, Latin / world MIX 1
Monday 6:45p = hip-hop, Latin / world MIX 2
Wednesday 5:30p = hip-hop, Latin / world MIX 1

- - - - - - - - - - - -
I MOVED!
I moved into a house this weekend and my body is toast!


I hope I can teach both classes on Monday. I'd like to relax and put my feet up on my reclining sofa, but it's stuck on the porch. It won't fit in the house!!!

Please forgive me if my energy is low in class this week.

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

- - - - - - - - - - - -
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!

- - - - - - - - - - - -

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.

- - - - - - - - - - - -

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!!!