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! :)

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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

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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

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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!