Prevent Party Pig-Out
Thanksgiving weekend was the 1st taste of all of the holiday goodies. Now that December is right around the corner there are many holiday parties fast approaching with tons of unnecessary calories to consume. Here are some tips to be holiday party ready!

You'll bust your seams if you...skip meals all day long.
Why? "Arriving at the party hungry will make you reach for the first thing you see (and the second, and the third!) -- whether it's healthy or not," says Elisa Zied, RD, a spokesperson for the American Dietetic Association and author of Feed Your Family Right!
Instead: "Cut back on refined carbs and fats throughout the day to give yourself some leeway," advises Zied. "And include protein and fiber in every meal to help you feel full." For example, at breakfast have oat bran cereal with skim milk, a low-fat yogurt, and a piece of fruit. At lunch, throw some beans into your salad and swap the oil-based dressing for balsamic vinegar with a little mustard mixed in. Have a healthy snack -- a handful of nuts or air-popped popcorn -- right before the party.

Work out as an excuse to eat more.
Why? "One exercise session is not going to make up for the hundreds of extra calories consumed at a party," says Zied.
Instead: "Add an extra 10 minutes to your workout for a week, if you know you may be overly tempted," recommends Zied. "When you exercise just to compensate for calorie intake, you're setting yourself up to feel bad when you can't work off a high-calorie meal."

Taste a little bit of everything.
Why? "Studies show that eating too many different types of food may turn on your appetite," says Zied.
Instead: "Survey the entire food spread first," says Zied, "then choose a few things that you really want." Count the party grub as one meal -- aim for 500 to 600 calories, including your drink, she adds. Take two small-size plates of food -- one for snacks, the other for appetizers.

sourced from Fitness magazine

Class Update

I will be out of town Thanksgiving week. Please note the following class changes.

Scott Fitness
CLASS: yes
sub on Wednesday 11/21

Hallmark Fitness Center
CLASS: no
all classes on break 11/19 - 11/23

KC Metropolitan Dance Theatre
CLASS: no
studio closed for Thanksgiving break on Saturday 11/24

Happy Thanksgiving!

It's that time of the year to get cozy with a cup of hot chocolate. Here's a yummy recipe that cuts some of the calories.

Healthier Hot Chocolate
This recipe is from Fitness magazine with a few edits I made.

SERVES 2
3 tablespoons unsweetened cocoa powder

3-4 tablespoons agave nectar (a natural sweetener found in supermarkets & healthfood stores. I use it in my oatmeal. It looks like honey and it's yummy!).

2.5 cups soy milk (or skim milk)

1/2 vanilla bean, split

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Mix cocoa powder and agave nectar. Heat milk in a medium saucepan over very low heat w/ vanilla bean, cinnamon and nutmeg. Whisk in cocoa-agave mixture thoroughly, until mixture is warm, but not boiling.

215 calories, 12 g protein, 44 g carbohydrate, 1 g fat, 3 g fiber.

Class Update

KC Metropolitan Dance Theatre
Ms. Kym will be subing ZUMBA for me on Saturday November, 10. I'll be back for Saturday November, 17th.

I'll be participating in the Crafty Chicks craft show from 9a- 4p. Please stop by after class!

Thanks!

AN EXTRA HOUR
Time to turn the clocks back 1-hour on November 4th. You can snooze – or you can use the BONUS hour. Here are five worth-it ways.

1. Make an indulgent yet nourishing breakfast of whole-wheat pancakes, topped with blueberries, walnuts and maple syrup.

2. Dig out your phone book and call that good, from-way-back buddy you’ve only been e-mailing recently.

3. Read the travel section of the Sunday paper, and start planning your next trip.

4. Write a “TO BE” list. Less late? Better at knitting? Jot down what you wish you were, then what you can do to be so.

5. Stretch! Blow the dust off of your yoga DVD. Or better yet, schedule a 1-hour massage!

sourced from Fitness magazine

Dee Lite - Groove Is In The Heart (1990)

Everytime I do this song in class I always envision the psychedelic colors from the video!

Cookies!

Indulge your cookie cravings -- and still stick to your diet -- by grabbing one of these healthy treats. NO BAKING REQUIRED.

from Fitness magazine

NEW ZUMBA CLASS!

Starting this Wednesday (October 3rd) I'll be having a 1-hour ZUMBA class @ Scott Fitness.


Class is open to Scott Fitness members only.

NO CLASS, SATURDAY 9/29

The studio will be getting a new roof over the weekend. So there are NO CLASSES Saturday September 29th.

Veggie Chips

I love 365 Everyday Value™ Veggie Chips by Whole Foods. They are so delicious that even my boyfriend’s 12-year-old son loves them! And they've gotten some new packaging.

You really can't tell the difference between the potato, tomato or spinach flavors. They taste potato-y, light and yummy. And guess what? The bag is filled with chips to nearly the top of the bag! I HATE when you buy a bag a chips and you get 1/2 a bag of air and 1/2 a bag of chips.

The 365 Everyday Value™ Veggie Chips have 30% less fat than regular potato chips. A one-ounce serving is 130 calories.

INGREDIENTS: potato flour (potato flakes, potato starch), sunflower and/or sunflower oil, tomato puree, spinach powder, salt, turmeric, beet powder, palm oil.

So You Think You Can Dance MARATHON

So You Think You Can Dance MARATHON
all weekend long on MTV!

NEW ZUMBA CLASS!

Spanish tortilla


My friend from Spain makes this Spanish tortilla all of the time. He taught me how to make it once and I saw this recipe in Eating Well magazine. I had to make some adjustments because they were using WAY TO MANY eggs.

RECIPE
* 3 cups of precooked diced red potatoes
POTATOES: peal, dice and season. Brush w/ olive oil. Bake for 30 min.@ 400 or until can pierce w/ a fork, but not too soft.

* 1 small red onion chopped
* 1/2 green pepper chopped
* 1/2 tablespoon thyme
* 1/2 teaspoon paprika
* 3 eggs
* 3 egg white
* 1 cup shredded Jack cheese (some for top)
* 3 cups baby spinach, roughly chopped
* 1/2 teaspoon salt
* teaspoon peeper
* some olive oil

Heat 2 teaspoons oil in medium nonstick skillet over medium heat. Add onion + green pepper and cook stirring until 3-4 min. Add potatoes, thyme and paprika and cook for 1 for 2 min. more. Don't let the potatoes fall apart.

Lightly whisk eggs and egg white in a large bowl. Gently stir in potato mixture into the eggs along w/ cheese spinach, salt and pepper until combined.

Wipe the pan clean; add 1 teaspoon oil and heat over medium heat. Pour the egg mixture, cover and cook until the edges are set and the bottom is browned, 4-5 min. (It will still be moist in the center).

To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 min.

Serve warm or cold.

Makes 6 servings.

new studio OPEN HOUSE

Don't forget to sign up for my NEW 1.5 hour ZUMBA class @ the new Kansas City Metropolitan Dance Theatre!

If you come to the open house you'll get a 10 class punch card for $40. Class are $5 each so you'll get 2 FREE CLASSES!

OPEN HOUSE
Saturday, September 8
10am - 3pm
6833 Prospect
KC, MO

Saturday classes start SATURDAY, SEPTEMBER 15th!

Read your labels!

Read the ingredients listed after or near the “Nutrition Facts.” If these three things are in the 1st five ingredients please reconsider. These things are bad for you!

1. hydrogenated oils
Hydrogenation is the process that changes liquid vegetable oils into a more solid form in order to lengthen their shelf life. It removes essential fatty acids and creates trans fatty acids in processed foods. Hydrogenated oils contributes to the development of diabetes, cancer and cardiovascular disease.

2. high-fructose corn syrup
High-fructose corn syrup promotes diabetes and obesity.
New research published in the United States that followed 50,000 U.S. nurses reveals those who drank just one serving of soda or fruit punch a day gained weight more quickly than those who drank less than one soda a month. Those who drank more also had an 80% increased risk of developing Type 2 diabetes. This risk, by the way, was associated with those who drank drinks sweetened with either sugar or high-fructose corn syrup.


3. the refining of whole-grain flour into unhealthful white,
bleached flour
Refined white flour strips the body of essential nutrition, leaving it deficient in B vitamins as well as minerals like magnesium and zinc. These are precisely the minerals that children need in order to build healthy nervous systems and avoid behavioral disorders later in life. These are also the same nutrients that pregnant women need to be able to give birth to babies that don't have birth defects.

HOW TO READ A NUTRITION FACTS LABEL
(click on the image to enlarge)

5-Minute Workout: Brazilian Butt Lift
Lift and tone your butt in five minutes with these exercises.
article from "FITNESS magazine"

Brazilian women are famous for their gorgeous bodies, but you don't have to go to Rio to get a beautiful butt. There are some squats that I've snuck into the Zumba routines so that all of our butts get a little lift!

Try his five-minute routine today to shift your rear into high gear.

1. Plié
Minutes 0:00-1:00
• Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.

• Tuck tailbone under and contract glutes.

• Lower body into a plié squat as low as you can go without allowing knees to creep past toes.

• Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.

• After 20 reps, pulse at the bottom for 20 seconds.


2. Touchdown
Minutes 1:00-2:00
a.
• Stand with feet shoulder-width apart, toes pointed forward.

• Squat down until knees are bent 90 degrees.

• Bend your elbows and lift your fists near chin.

b.
• Step left leg back into a deep reverse lunge, placing right hand along outside of right thigh or touching the floor.

• Raise left hand in front of face, palm facing out.

• Return to starting position and repeat, alternating sides.


3. Explosive Lunge
Minutes 2:00-3:00
a.
• Lunge forward with left leg until knee is bent 90 degrees, directly over ankle, right knee pointing toward floor.

b.
• Jump up, pushing off the floor with both feet. Switch legs in midair, landing with right foot forward in a lunge. Continue, alternating sides.


4. Single-Leg Squat with Towel
Minutes 3:00-4:00
• Stand with feet together, toes pointed forward, arms at sides with right foot on top of a small folded towel.

• Shifting weight to left leg, bend left knee 45 to 90 degrees while sliding right leg and towel slowly out to the side as far as is comfortable for a count of 4.

• Slowly draw right leg back to start for a count of 4 while straightening left leg.

• Repeat for 30 seconds; switch sides.


5. Squat with Kick-Back
Minutes 4:00-5:00
• Stand with legs shoulder-width apart, arms at sides.

• Sit back into a squat keeping weight on heels, then lift right leg straight behind you, keeping hips pointing forward while extending arms.

• Return to start and switch sides.

NEW ZUMBA CLASS!

My Zumba new class begins September 15h @ the new KC Metropolitan Dance Theatre.

This 1.5 hour class is open to the public.

CLASS TIME:
Saturdays
11a-12:30p

COST:
$5 per class

LOCATION:
KC Metropolitan Dance Theatre
6833 Prospect
Kansas City, MO

FINAL WEEK
week 8: loosing weight in a sensible way

CELEBRATE YOUR SUCCESS EVERY DAY
Don’t put your life on hold until your hit your weight goal.

• GIVE YOURSELF GIFTS. To keep motivation high, give yourself gifts to mark your progress – a new haircut, a pedicure.

• STAY POSITIVE. Lost two pounds instead of five? Feel good about what you’ve achieved rather than focusing on what you didn’t. “Don’t wait to like yourself until you’re thin,” says Robert Maurer, Ph.D., a psychologist and author of One Small Step Can Change Your Life. “Like who you are now.”

tips from, "fitness" magazine

Yeah Sabra!

Danny and Sabra were the final two as I suspected.

The winner is... Sabra! And she is the first female to win "So You Think You Can Dance".

I know, I didn't like her at first. But in the 3rd or 4th week I saw that she was my top girl. Yeah Sabra!

I enjoyed the variety of dance styles on the show. It has inspired me to expand my Zumba repertoire. So watch out!

The Final Four

Tonight was the final "So You Think You Can Dance" performance.

I must say that I enjoyed Sabra and Lacey's dancing together AND Danny and Neil dancing together. It was refreshing to see the same-sex pairs than the partnering that we've been seeing.

I really don't know who's going to win! It really could be anyone. But I think Sabra and Danny are the female and male that are most deserving.

We'll see tomorrow!