this week in ZUMBA

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

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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!

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

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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

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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! :)

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

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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!


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

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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!

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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

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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

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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

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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!