Thanksgiving holiday class schedule

Because of the holidays, I will be canceling a few classes for the week of November 21st - 25th. There will be no Zumba® in the Circuit classes at Curves or Boot Camp at Anytime all week long, and all classes for Wednesday, Thursday, and Friday are cancelled. That leaves Zumba® at Anytime Fitness on Monday at 7 pm and at Valdosta Parks and Recreation on Tuesday at 6 pm. Get your workouts in before enjoying the holiday with your families!

Current Zumba® Playlist

Almost daily, someone who attends my Zumba® classes asks me the names and artists of certain songs. I wanted to make it easy for everyone by listing the songs I am currently using in my classes. Enjoy!

I'm Sexy and I Know It - LMFAO
Suave - Nayer ft Pitbull and Mohombi
Mr Saxobeat - Alexandra Stan
Mueve La Booty - Oro Solido
La Vida es un Carnival - Celia Cruz
Walk it Out (Merengue Remix) - DJ Mingo
Arabian Myth - Zumba Fitness Original Music
Dirty Harry (Schtung Chinese New Year Remix) - Gorillaz
Drop It (Coconut Tree Riddem) - Alison Hinds
Obsesion - Aventura
Open Road (I Love Her) - Chris Brown
Ven Conmigo - Daddy Yankee ft Prince Royce
Yeah! (Batuka Mix) - Dj Joao y Payasso
Mi Corazon Esta Muerto - Rakim y Ken Y
Mami - Kumbia Kings
No Me Diga Na - Amarfis y La Banda de Atakke
Danca Do Crue - MC Crue
No Puedo Vivir Sin TI - Los Ilegales
Wepa - Gloria Estefan
Ay Mama - Chayanne
Meniando La Cola - Sexappeal
Party Rock Anthem (Mambo Electro Remix) - Ariana
Promise - Romeo Santos ft Usher

Principles of Training

My personal training clients get results. If they complete training sessions with me, and do not eat in excess of what they are burning, they always get closer to their fitness goals. There is no secret to my success. I simply follow the basic guidelines to create an exercise program, and tailor it to the specific needs of each client.

In order to increase fitness levels, decrease body fat, or increase lean body mass, the body must undergo a type of stress that it isn't accustomed to receiving. Pushing past your normal capacities will force your body to respond, and will increase your limitations. For example, if you are currently sedentary, and then start a brisk walking program, soon walking will be much simpler for your body to perform because it has adapted to the overload you have given it. This is true of any body system.

There are four principles of exercise training, when altered, can help clients achieve desired results. These principles are frequency, how often you exercise per week, intensity, how hard you work out, time, the length of each exercise session, and type, the kind of exercise you are performing.

All the principles are interrelated, such as if you increase the intensity of an exercise, you probably can not perform it for the same length of time. I adjust each one of these variables for every individual client. Each person has different goals and means to get there, and changing the frequency, intensity, time, and type of the client's exercise program to overload the body is a foolproof plan for reaching these goals. Stimulating the body beyond its current capabilities is what makes my clients get results.

I do my very best to push my clients further than even they believe they can go. Whether it is that extra rep of a bicep curl, another minute jogging, or jumping up onto a box, I work hard to motivate my clients to challenge their bodies.

Facebook!

I have a Facebook business page, Zumba® Fitness with Jessica Avera, that I post classes, events, and more on daily! I also offer Facebook only specials on occasion. Check it out and become a fan!

Party in Pink!

Saturday September 17th, another local Zumba® instructor, Aniya Lamyotte, will be hosting a Party in Pink Zumbathon® to benefit the Susan Komen Foundation for Breast Cancer Research. I am excited to be part of the instructor team for this event!

We will start the class at 10:00 am, but the doors will be open at 9:30 am. There will be a few special dancers scheduled to perform before the class and between sets. Some local businesses will be giving demonstrations and offering some special deals as well!

Tickets are $10 each, and can be purchased through Aniya, myself, at Curves on Northside Dr, or at the door if there are spaces left. The class will be held at a big warehouse on Val Tech Rd. There will be signs to direct you once you arrive.

Party yourself into shape for a great cause! Support the Susan Komen Foundation and join us for this amazing Zumbathon. Get your tickets today!

Zumba® Toning and Zumbatomic® on Saturday, Aug 27

The next Saturday Zumba® events are taking place next Saturday, August the 27th at Anytime Fitness, located in the 5 points shopping center. We will have Zumba® Toning at 9 am, and Zumbatomic® for kids starting at 10 am.

Zumba Toning® uses light weights or maraca-like Toning sticks to sculpt and shape the body with target toning exercises, all while moving to the beat of high energy international rhythms. You will work like never before to strengthen and tone your arms, legs, shoulders, back, and abs. I recommend attending several regular Zumba® fitness classes before trying a Toning class. This class will teach you how to get the most benefits from your workout while having a total blast!

Zumbatomic® is an awesome way to get your kids moving! They will get some great exercise, have a fantastic time, and maybe even learn something! I am dividing the Zumbatomic® class up into two thirty minute segments. The first half hour will be designed for "Li'l Stars," four to seven year olds, and the second will be targeted toward "Big Stars," eight to twelve year olds, but they are welcome to stay for the entire class if they would like.

I am very excited to be bringing Zumba® specialty classes to Anytime Fitness. To read a little more about these programs, please visit zumba.com, and click on "About."

Survey Results Are In!

I have been conducting surveys during my Zumba® Fitness classes over the last few weeks, and I would like to let my students know the verdicts. I want each of my participants to get a great workout, and have as much fun as possible!

A few of you are unhappy with the carpet at the Valdosta Parks and Recreation location. I certainly understand this concern. The carpet makes it difficult to pivot or move side to side. I decided to teach there because it was a much larger venue than my other locations, and my classes on Tuesday and Thursday evenings were too packed for everyone to get a safe and effective workout.

The Parks and Recreation Department also has a large gymnasium on site, and I have discussed moving our Zumba classes there with my contact. Now that the summer child care programs are over, it is definitely a possibility. My only concern is that there isn't a stage. I am looking into having a portable one built so that the participants in the back row can have a good view of the front. We will know more about whether we can move our class there in the upcoming weeks.

If the carpet is really bothering you, I would suggest getting some shoes with a smooth sole, or modifying your current shoes. A few strips of packing tape or clear duct tape across the ball of your foot can aid in sliding. You may also purchase some slip on dancers from slip-ons.net that slide over your sneakers to help you glide across the carpet more easily. I have also heard of others putting panty hose over their shoes, but I haven't tried this option.

I am excited to hear that you guys are interested in more Zumba® Toning and Zumbatomic® classes! I am considering changing my Friday afternoon class from a regular Zumba® class to a Toning class, and adding more weekend events. I would love to do another set of Saturday morning Toning and Zumbatomic® classes later class this month. I am tentatively planning one for August 27th at Anytime Fitness in the 5 points shopping plaza.

For the most part, everyone is happy with the difficulty of choreography. I may add in one song every now and then that is a little more complicated, but I certainly don't want to alienate first timers. I like to make sure that everyone can catch on to the steps quickly, and then add fitness variations to work your body! Don't be afraid to take it up higher if you want a harder workout. I would love to have more people on stage with me to show various degrees of difficulty!

I really appreciate that you guys are telling all your friends about my classes! It means a lot to me that you value your workout enough to spread the Zumba® love! I will send out more surveys in a few months to ensure that you guys are happy with your classes. Your opinions matter to me! Thanks so much for taking the time to fill them out!

Change of Venue in August

Zumba® Fitness is taking over Valdosta! My classes at Salsa Caliente Studio have pretty much outgrown the space, so, beginning August 2nd, we will be moving to another location.

Anytime Fitness at 5 points is currently constructing an addition. There will be a group exercise room right beside the gym, amd it's almost ready! My 8:30 am Zumba® classes on Tuesdays and Thursdays and Zumba® Toning on Wednesdays at 5:30 pm are the only ones that will be moving to Anytime. The other classes will remain at their current locations.

I am very excited about this change. The room at Anytime will be much wider than the dance studio, and I will have a stage up front for participants to get an excellent view of my feet. I think this room is very conducive to an exercise class, and my goal is to ensure that everyone has a safe and effective workout.

The pricing will stay exactly the same. It will be $7 per class or $50 for a 10 class punch card. You will continue to pay me and not a customer service person at the gym. You may use your previosly purchased punch cards. You do not have to be a member of Anytime to come to Zumba®, and members will pay the same fee for Zumba® classes. Class participants will not have a key, so I will let you in the door prior to class.

I am looking forward to this venue change. I think that it will help us make our Zumba® classes even better!

Zumbatomic® coming to Valdosta!

The Zumba® fitness program has given fantastic results to millions of participants around the globe! Now they have launched Zumbatomic®, a dance fitness class aimed at children ages 4-12, and I am holding a class in Valdosta very soon!

According to Zumba®, the Zumbatomic® program increases children's focus and self confidence, boosts metabolism, and enhances coordination. Kids love it because they get to jump around to upbeat music, and release all that energy their parents and teachers are always trying to control! The whole family will love Zumbatomic®!

The next class will be Saturday July 30th at Salsa Caliente Studio at 1500 E Park Ave. We will get it started around 10 am. The first half hour will be aimed at "Li'l Stars," kids ages 4-7, and the second will be primarily for "Big Stars," 8-12 year olds. If the kids want to hang out for the entire hour, it's perfectly all right with me. There is quite a difference in the attitudes and actions of these age ranges, but if they like to dance, awesome!

The cost is $5 per child, and each one will receive a Zumbatomic® bracelet! I am also planning some fitness related games for the Li'l Stars. I know they will all have a great time!

I decided to become licensed to teach Zumbatomic® because I think that physical activity is extremely important for children. Physical Education in school is not necessarily a mandatory class at school, but there are numerous benefits children receive from regular exercise. I am hoping exposure to Zumbatomic® will inspire kids to keep moving!

Water!

One of the most important, yet often overlooked, methods to improve athletic performance, reduce body fat, and help you meet your fitness goals is to stay hydrated. Water makes up 75% of your body. It is essential to living, second only to oxygen, and makes your body's functions run as smoothly as possible. Not being fully hydrated has a detrimental effect on body systems and performance.


Often just substituting water for sugary beverages can cause weight loss. One can of soda has around 200 calories, so if you have a habit of drinking several a day, calories can really add up. Studies have shown that children who drink more than the recommended quantity of water have reduced occurences of obesity and bed-wetting than children who do not (Kendrick Fincher Memorial Foundation.)

The human body can still thrive after losing 40% of it's body mass from starvation, but a loss of 12% from fluid loss can cause death. Dehydration causes a reduction in the amount of blood pumped per beat, so your heart rate must increase to try to get enough blood to your body. It also decreases your body's ability to thermoregulate itself, so your body temperature goes up and sweating is reduced, increasing chances of a heat-related illness. Trials conducted by the National Strength and Conditioning Association show that dehydration has adverse effects on aerobic endurance performance and decreases aerobic power.

You may not feel thirsty until you have reached a body water deficit of 2%, so it is important to drink before you experience a thirst sensation. The average 155 pound person sweats around 1-1.5 liters per hour during exercise or extreme heat, and must be replaced so that your body will perform efficiently. You should drink .5 L of water two hours prior to exercise or heat exposure, and continue drinking at regular intervals to optimize hydration.

I felt the need to write this blog about hydration because I know I need to drink more water. I used to drink over a gallon a day, but I have been drinking more diet soda and low calorie fruit beverages and less real water lately. I recently purchased a Brita water filter to make my home tap water more palatable, and I have a collection of plastic bottles in the freezer so that I can have cold water on the go. I know that staying hydrated will improve my athletic performance and ensure my body can maintain its temperature with ease.

Bring on the TRX!

I took the TRX suspension training workshop over the weekend, and I am extremely excited about it! It really is an amazing product. I can't wait to use it on my personal training clients! I have no doubt that it will help them on their fitness journeys. For a detailed description and background on the TRX, please visit trxtraining.com.

Four other trainers from Anytime Fitness 5 points and I went to Orlando to take the training course offered by TRX to teach us how to use the equipment safely and effectively. The gym is currently adding a group fitness room, and it should be ready to hold classes by September. No other facility in Valdosta offers TRX classes, and we are all eager to get it started.

During the workshop, our TRX education specialist, Jules Benson, first went over the mechanics of the TRX suspension trainer, and demonstrated proper ways to anchor and adjust it. Each participant had a chance to practice shortening and lengthening it, and making sure it was securely fastened. Then, everyone got a chance to experience a short workout Ms. Benson created for us. I was pouring sweat after only a few minutes! My core was worked from every angle, and I got a serious pump in every muscle. I was amazed at what an awesome workout I was able to get on it in a very short time!

Each student received a TRX manual filled with explanations of dozens of exercises you can do with the TRX suspension trainer. Everyone was able to practice adjusting it for each exercise, and got to try out all of the movements. Ms. Benson kept a close eye to ensure everyone was executing the exercises properly. We learned ways to modify them for the needs of different clients, and how to increase and decrease resistance. The suspension trainer can be used to improve both muscular strength and endurance, as well as flexibility, balance, and coordination.

The last activity we performed during the training course was developing exercise prescriptions using the TRX suspension trainer. All the workshop participants were divided into groups, and each group was given a scenario. All the cases were different, and we had to select a series of exercises appropriate for the fitness goals of each imaginary client. This was very specific as to what we, as personal trainers, will be doing with the suspension trainers in our daily routines.

After completing the training course, I feel confident that I can use the TRX suspension trainer to effectively train my clients. I am anxious to start using it for my own workouts as well!

Public Health Awareness Day

This morning, I got the chance to spread even more Zumba® Love! I participated in the South Health District's Public Health Awareness Day at Southeast Elementary School. They provided many free health screenings such as blood pressure, cholesterol, and body fat tests. There were all sorts of health and wellness related booths spread throughout the gymnasium, and spilling into the classrooms and even into Scott Park across the street. Some included a chiropractor, a Red Cross blood drive, many participants from South Georgia Medical Center and the Health Department, and even a bounce house and face painting for kids. One of my regular class participants, Ms Sherri Strayhorn, got her free screenings done, and had optimal results on everything! That is proof that Zumba® can definitely improve your health!

I had a classroom reserved just for mini Zumba® classes. I had many participants come by to try out the dance fitness craze. At one point, the room was completely packed! Children and adults of all ages and fitness levels were getting down with some Zumba moves all morning long! A photographer came in and shot some pictures of our little fitness party, so hopefully, Zumba® will make the newspaper again. I was honored to have a chance to participate in Public Health Awareness Day!

Summer Holidays

I very rarely cancel any Zumba classes or personal training sessions. I truly love my job, and enjoy each and every day I work, but there are a few dates in July that I won't be able to hold classes. They all fall within the same week, so that will be the perfect opportunity for my faithful students to take a break!

There will be no Zumba or Zumba in the Circuit classes at Curves on Monday July 4th. Tuesday we will have classes as normal, Wednesday morning, July 6th, I will still teach Zumba in the Circuit classes at Curves, but there will be no Zumba Toning that afternoon. All classes on Thursday and Friday, July 7th and 8th, will be canceled because I will be at the 2011 Zumba Instructor Convention!

I am hoping to learn a lot of new moves, and acquire some new music to really get my students moving! I rarely get a chance to go to other instructor's classes, so I am extremely excited to see what is in store for us! I always have room for improvement. I would love to be an even more effective instructor and trainer for the benefit of my clients and class participants!

What Am I Going to Wear?

To be able to move freely during your workout, you need to be dressed comfortably. I get asked on a daily basis what kind of clothing is best to wear to Zumba classes. There are many choices when it comes to workout shoes and clothes, so I will give my recommendations.

If you participate in high impact activities, then you know the importance of a good pair of shoes. I prefer cross-trainers for Zumba because they are designed to provide support during lateral movement. We do lots of side to side and pivoting moves during class. Running shoes are made to absorb impact from the front rather than the side, so they're not the best choice for Zumba. I also strongly discourage you from wearing toning shoes with platform-type bottoms to my class. They are meant for walking or standing, and certainly not for aerobics. It would be very easy to twist an ankle or trip over the soles and injure yourself wearing them.

Through my experience, Nike seems to be the best brand of shoes I have been able to find. I have tried Ryka's aerobic dance shoes, and even Zumba shoes, but they haven't been very durable or long-lasting. I currently have Nike Zooms, and they're awesome. I have also used Nike indoor soccer shoes and 6.0 skateboarding shoes that were great. I prefer shoes made from leather or mesh, as suede and some man-made materials don't let your feet breathe enough. I wear custom orthotics in every pair of sneakers because of the natural stress aerobics put on my body, and they keep my feet free of pain associated with impact and pronation.

Another important article of workout clothing for women is a good sports bra. A lot of the steps in Zumba are "bouncy", even some of those that aren't high impact. I like Danskin high impact pullover bras on the low end of the price spectrum, but I prefer Nike or Reebok, and Old Navy's are a good choice as well. The elasticity usually wears out in a sports bra after a few months of frequent use, so they will need to be replaced quite often.

I like to wear Zumbawear from head to toe, not only to promote my classes, but because they are specifically designed for Zumba, and are very comfortable and stylish. The cargoes are lightweight and durable, and the tops stay in place through all the reaching, bending, and twisting I do in class. Plus, they feature all the bright colors I love to wear! I always keep a supply of Zumbawear in the trunk of my car if you are interested in purchasing any.

The best way to dress to come to a Zumba class is any way that you are most comfortable. I would suggest good quality shoes and a supportive sports bra to keep you safe and free to move as you like.

Do It Right!

When an individual decides to take the first step to becoming more physically fit, he or she doesn’t always know how to begin.   One of the biggest mistakes newcomers to exercise make is using incorrect technique.  Using proper form will increase the effectiveness of your workouts and decrease your chances of injury to muscles, joints, and connective tissue like tendons and ligaments.

Beginners often try to lift weights that are too heavy for them, or more often, have no idea what they are doing.  One way to help you learn correct technique is to schedule a session with a personal trainer.  Many health clubs offer one free session with membership.  Another way is to take a resistance training or body sculpting group exercise class.  A qualified instructor will help you get the most from your workout in the safest way possible.  It is very difficult to know if you are performing exercises properly without the help of a professional.

What is correct form?  The correct posture for performing most exercises is to hold shoulders back, chest high, and core tight, maintaining the natural curvature of the spine.  Bend from the hips rather than the waist to avoid lower back injuries.  Do not over flex or extend joints, and do not “lock” joints at the end of an extension, and remain within your own personal comfortable range of motion.  Following these guidelines will prevent damage to cartilage and reduce unnecessary stress to joints and connective tissue.

When picking up weights, or any heavy object off the floor, always squat down and use your legs rather than your back.  Be sure to keep any weight load on your muscles.  Do not relax muscles while lifting, or you will be placing the load on your connective tissue, which can be very dangerous.

Remember to breathe during resistance training exercises.  Many beginners tend to hold their breath before learning correct breathing technique.  You should inhale during the eccentric (negative, or lowering of the weight) and exhale during the concentric (lifting of the weight) contractions.  Holding your breath can drastically increase blood pressure, and can cause dizziness and lightheadedness.

Performing weight lifting exercises in a slow and controlled manner not only reduces the risk of energy, it allows for maximum recruitment of muscle fibers, helping you get the most out of your workout.  Lifting too quickly or using momentum decreases muscle activation and increases the likelihood of a muscle or connective tissue strain or tear.

Using correct technique will help you develop muscle strength, size, power, and endurance, and will minimize risks associated with lifting weights.  Here are a few links to websites I like to refer to: Oxygen Women's Fitness  , National Strength and Conditioning Association, and Muscle and Fitness.

My Excursions in North Georgia

I am still digging dirt out of my fingernails and cleaning mud out of my ears and hair, but I had a blast at the Warrior Dash in Mountain City, Georgia over the weekend. It's a three mile run with lots of obstacles, and everything along the way is covered in mud!  I'm definitely not a recreational runner, but I am always up for a new physical challenge. 

A few months ago, one of my Anytime Fitness boot camp participants told me about an adventure race she wanted to train for, so I did a little research and developed a training program for her.  I was so intrigued by the pictures of her race experience, I decided I wanted in on the fun.  I registered for the Warrior Dash, and discovered there were lots of other outdoor activities in the surrounding areas, so I planned to make a whole weekend out of it. 

Saturday morning Lindsi Jones and I headed toward the battlefield hoping to prove our athletic ability. For more information on the obstacles and race path, as well as details about the Warrior Dash, please visit warriordash.com. There was a live rock band playing music to pump us up, and some warriors who had already finished the race were relaxing, eating turkey legs and drinking beer.

The actual race was tremendous fun. Most of the participants were laughing and cutting up rather than seriously busting it toward the finish line. There were about 500 people in each wave, so I was always surrounded by a dozen or more competitors. It would have been pointless to aim for a great finish time because I did not start out in a full sprint, shooting past every one else. I decided to just take it easy, and enjoy the course.

I had never completed an obstacle course, so I wasn't sure what to expect. I found that diving through mud, running up a tire covered hill, and climbing cargo nets and walls was definitely my idea of a good time!  The race wasn't near as challenging as I had anticipated, but it was entertaining indeed.  Even jogging trails up the side of mountain wasn't overwhelming.  I would certainly run with the warriors again if given the chance, but now I'm setting sights on the Tough Mudder!

Lindsi and I enjoyed the festivities on the lawn after the race, and then headed out to see what else the Georgia Appalachians had to offer. We decided to go hiking at Black Rock Mountain. We trekked about four miles up and around the mountain. The view from the summit was spectacular!  The trails were obviously well maintained, but there were many forks along the trail, and we weren't always sure which way to go.  The hike wasn't overly strenuous, and the forest was beautiful, but I would recommend using these trails only if you do not have another activity planned for a while because it may take quite some time to return to your starting point.

That evening we drove through the back roads of Tallulah Gorge State Park.  The moon was almost full, and the mountain air was crisp and clean.  As we rounded a curve, we saw a glimpse of a family of black bears dashing up a hill to get away from our headlights!  Where else could we capture this glory of nature?

The following morning, we decided to tackle the Tallulah Gorge.  The park ranger at the interpretive center gave us a map and explained the strenuous nature of the hike.  We obtained gorge floor permits and began our journey down into the canyon.  We descended down numerous flights of stairs to a suspension bridge overlooking a huge waterfall.  We continued down more steps to a platform right on the river.  From then on, we didn’t do much walking.  We had to crawl over rocks to get across the river, and then climb our way over boulders, but there were amazing sights to behold!  The waterfalls were breathtaking, and we got a great workout going up and down and around all the rocks.  At the end of the trail, there was a lake with a sliding rock, and we were able to slip down it and swim in the cold water below.

The trek back seemed to breeze by quickly.  I think we were more sure-footed around all the boulders than we were going in without much hiking experience.  The ascent up all the steps really got my heart rate up!  The gorge permits were free, and all we had to pay for access to the gorge was a $5 parking fee!  If you're in decent shape, and looking for an amazing hiking experience, I would definitely recommend exploring the Tallulah Gorge!


I have gone through phases of all sorts of workouts, but the only thing I have really stuck with for years is Zumba.  I have heard people say that Zumba is not a challenging workout, but it has kept me in good enough shape to feel extremely successful at the Warrior Dash and complete hours of strenuous hiking without any problems.  I love stepping outside of the box and really stimulating my muscles and brain in new and different ways!  
    

Updated Playlist

I spend countless hours surfing the net looking for new music to use in my classes.  Some of the songs come from Zumba® or other instructors, but a lot of them I discovered on my own.  Here is a list of songs and artists I am currently using in my classes:

Rock This - Robin Skouteris Mashup
African Dream - Zumba Fitness Original Music
Say Na, Say Na - Aishwayra Rai Madhuri Dixit Dance Mix
Quedate Mas (I Want You Back) - Los Super Reyes
Ven Conmigo - Daddy Yankee ft. Prince Royce
Higher - Taio Cruz ft. Kylie Minogue
Arabian Myth - Zumba Fitness Original Music
Oh Africa - Akon ft. Keri Hilson
Samba Groove - Zumba Fitness Original Music
I Shot the Sheriff - Zumba Salsa Remix
Danca do Creu - MC Creu
I Know You Want Me - Pitbull
African Beats 2 - Zumba Fitness Original Music
Mirame - Daddy Yankee ft. Deevani
La Chica Sexy - Los Tucanes De Tijuana
Marjaani, Marjaani - Sukhwinder Singh
Floor on Fire - Michel Montano ft. Lil Jon and Pitbull
Es Tan Bello - Intocable
Eres Para Mi - Julieta Venegas
Tik Tok - Kesha
Zumba He Zumba Ha - DJ Mams ft. Soldat Jahman and Luis Guisao
Feelin Good - Locos Por Juana
Lean Like a Cholo - Down Aka Kilo
Tyalee - Sahara
Boro Boro - Arash
Eres Para Mi - Juilieta Venegas
All I Do is Win - DJ Khaled ft. T-Pain, Ludacris, Snoop Dog, and Rick Ross
Salsa Africana - Africando
Cumbia Jam - Zumba Fitness Original Music
Chica Bem - Energipsy
Broken Sorrow - Nuttin But Strings
L.O.V.E. - Robin Skouteris Mashup
Reflejo de la Luna - Alacran
More - Usher
Let Me Take You to Rio - Esther Dean ft Carlinhos Brown
Yo Voy - Daddy Yankee ft Zion & Lenox
Salsa Dura - La Excelencia

Coming Soon:
Adicto a Tu Piel - Frankie Negron
Mi Corazon Esta Muerto - Rakim y Ken Y

Zumba Fitness Original Music can be purchased as mp3 from iTunes or Amazon, or I have Zumba Fitness Original Soundtrack CD's for $10 each.

Exercise in the Morning?

We all know that exercise has tremendous health and weight loss benefits, but sometimes it's just hard to get motivated to work out.  One of the best ways to ensure that you have the time and energy for exercise is to get it over with early in the morning.  Is it surprising to hear that 90% of people who exercise consistently for the long haul do so in the earlier hours of the day?

There are many benefits to a morning workout.  It improves the quality of sleep you get at night, which in turn can promote weight loss.  Exercise speeds up your metabolism for hours afterwards, so you burn more calories just going about your daily routine.  It also increases mental sharpness and energy levels so you are more productive during the day. 

Many people have all intentions of exercising in the afternoons, but often life gets in the way.  That gym bag packed with workout clothes has been hanging out in the back seat of your car for days because something has come up every afternoon that prevents you from squeezing in a workout.  One way to combat this is to get your exercising done in the morning.

In order to exercise consistently, you need to find a workout that you enjoy enough to keep you coming back.  I have found that in Zumba® and I want to share it with you!  I offer the effective, easy-to-follow, calorie-burning dance party every Tuesday and Thursday morning at 8:30 am at Salsa Caliente Studio at

1500 E. Park Avenue

in Valdosta. We get a killer workout and have a blast during every class!  The regular price is $7 per class or $50 for a 10 class punch card good for 90 days.  For this week only, May 10 and 12, you can try out the class for just $3!  If it's your first time, just let me know when you come in that you saw it in my blog, and you can join us for over half off! 

Supplement Suggestions

This pill will get you ripped in 30 days!  That pill will curb your appetite and give you more energy than you will know what to do with!  Yet another will detoxify your body and eliminate cravings!  These tablets will help you pack on lean muscle fast!  Everything on the shelf in the vitamin/supplement department is screaming for your attention.  One of the questions I hear most is "What supplements do you recommend to help me meet my fitness goals?"

There is no magic pill to help you lose weight and build muscle.  Many people want an easy way to get fit quickly that doesn't require actual work.  The truth is, fitness is acquired through consistent exercise at a high enough intensity to challenge your body.  Muscle definition is only visible if your body fat level is low enough to expose the underlying musculature.  In order to lose weight, you must burn more calories than you consume.  Building muscle requires application of enough resistance to stimulate growth while consuming sufficient calories (especially protein.)

The ease of which your body builds muscle or loses fat is genetically determined.  For some people, gaining muscle or fat is very difficult.  For others, achieving leanness and muscular definition can seem impossible.  I fall into the latter category.  I engage in two or more hours of intense cardiovascular exercise on most days of the week, but I still must be mindful of my portion sizes at meals to keep from gaining fat.  I do not currently lift weights consistently, although I have an extensive history of doing so, yet I have a very muscular body.  Each individual should become familiar with his or her body to know how to choose a workout and diet plan most beneficial to achieve desired goals.

It is best to get nutrients from natural foods.  Supplements should be used to enhance the diet, but certainly not to replace healthy meals.  People I see in the gym often ask me what kind of protein powder or drinks I use, when the truth is, I can't even remember the last time I had a protein shake.  I prefer to get my protein from lean meats such as chicken breast, lean cuts of beef, and egg whites.  I also consume a lot of soy, other legumes, and nuts.  On occasion, if I do not have any prepared food with me after a workout, and feel like my body needs calories, I will pick up a Muscle Milk Light or a Zone Perfect bar to tide me over until I am able to eat a sufficient meal, but I try not to make a habit out of this.  The American College of Sports Medicine recommends each person consume one gram of protein per kilogram of body weight (1 kg = 2.2 lbs) while bodybuilders swear you need one gram per pound.  Based on my experience, consuming one gram per pound is more conducive to building muscle.

Fat burners and energy supplements are extremely popular everywhere.  I see my Zumba participants and gym goers alike walking around sipping Red Bulls, Monsters, Speed Stacks, Crunk Juice, and anything else claiming to give them the drive they need to work out.  I was blessed with extra natural energy, but sometimes even I need a pick-me-up.  Usually caffeine does the trick for me.  A nice, large mug of black coffee gets me pumped up!  On occasion, I will drink an energy drink, but I try not to exceed the recommended dosage.  I don't enjoy feeling jittery and like I'm going to jump out of my skin.  People who drink them excessively build up a tolerance and psychological addiction.  Exercise itself is a high for me.  I may not feel up to it in the beginning of a session, but after about five minutes, the endorphins are surging through my body, and I'm in the zone! 

For the last photo shoot I prepared for, I was instructed by a competetive bodybuilder to take a fat burner every day to get the last couple of pounds of fat to budge.  I took his advice, but I honestly don't think it made much of a difference. I felt nauseous and jittery after taking it, and I don't think it gave me any more energy.  That was nine months ago, and half the pills are still in my medicine cabinet.  It is my personal opinion that fat burners are not necessary to achieve a lean, defined body.

Because I teach several high-impact fitness classes each day, I feel that my body does need some extra nutrients difficult to find in food sources.  I take Glucosamine Chondroitin and Fish Oil daily for joint protection.  I think it makes a difference.  If I go for a while without taking it, my ankles, knees, hips, shoulders, elbows, and hands ache more than usual.  I eat lots of vegetables every day, but I also take a multivitamin to ensure my body gets what it needs.  Something else that could be considered a supplement that I have recently started using regularly is a performance beverage.  My favorite is Gatorade G2.  I used to get light-headed, dizzy, and sometimes even queasy when teaching a class, especially in the heat.  Sipping a drink with electrolytes before and during my class has really helped to eliminate all of that.  I tried the calorie free versions of sport drinks, but they don't seem to work as well to enhance my performance. 

There are lots of supplements on the shelves of health food stores that could be used to make your body work at its optimum level, and it could be worth looking into if you have a disposable income.  I think that all those crazy chemicals are designed to help out elite, professional athletes, and are unnecessary for the general public.    

Zumba® LOVE

There are many things that I truly enjoy related to my job, and one is spreading the Zumba® love!  I get excited about introducing new people to Zumba®!  It has changed so many people's lives for the better.  I have a Zumba® in the Circuit student who attends my class at Curves in Lake Park who has said on more than one occasion that "this Zumba is where it's at!  I have never been so excited about exercise!"  I love getting out into the community and sharing my experiences in this awesome program with others.

Friday morning, February 18th, Ashley Mays from Curves in Lake Park and I went to Lake Park Elementary school to talk to a few classes about the importance of exercise and being healthy, and I coordinated a short Zumbatomic® (Zumba for kids) demonstration for each class.  Ashley spoke to them about healthy eating habits and gave some examples of why physical activity is important, and I showed them some fun ways to exercise.  It's never too early to start teaching children about fitness.  I started taking my son to a gym with a childcare facility when he was only a few months old.  He has always known that his mommy likes to exericse.  I believe that teaching young people about fitness, and providing a good example, is critical to our society's battle against obesity, heart disease, and sedentary lifestyles.

Most of the children were very enthusiastic about exercising.  They loved to jump up and down and wave their hands in the air.  It warms my heart to see the anticipation in their eyes when a song they like comes on, and they get to dance around to it!  By the end of my demo, they were asking for specific songs like "Who Let the Dogs Out?!"   I'll have to remember that next time I hold a Zumbatomic® class.  Teaching the children about fitness was a reward in itself, but the students also presented both Ashley and me with a single yellow rose in a vase and sang us their "thank you" song!

I have done many Zumba® demonstrations in the past to expose more people to all the Zumba® love!  I taught two full exercise sessions to different classes and gave a short speech on benefits of working out consistently to Lowndes High School students on October 8, 2010.  I also instructed two "Party in Pink" Zumbathons to benefit the Susan G. Komen Foundation for Breast Cancer Research in September and October 2010 at Anytime Fitness 5 points..  I taught a volunteer Zumba® class to participants of the Hispanic Heritage Committee on Moody AFB on September 22, 2011 and showed young teenage girls sponsored by a VSU sorority chapter some Zumba moves in October 2010.  I participated in the Old Navy fitness event on January 29, 2010.  Details regarding that one are included in a previous blog.

I have several events planned for the upcoming weeks.  I'm attending the Women's Health and Wellness Expo on February 26th at the James H Rainwater Conference Center from 10 am - 3 pm.  I will be giving a 20 minute Zumba® demo at various time intervals throughout the day.  I'm instructing a class to benefit Relay for Life at JL Lomax Elementary School on Saturday, March 12th at 11 am.  I would love to do another Zumbathon® in Nashville, Georgia  in March as well.  I had a great time last weekend bringing them lots of Zumba® love with instructors Aniya Lamyotte and Teddie Kepple!

Event at Old Navy with Anytime Fitness

Yesterday afternoon, the awesome folks from Anytime Fitness 5 points and I demonstrated fitness classes right in the middle of the Old Navy clothing store in the Valdosta Mall!  Old Navy is launching a new line of great workout gear, and asked us to come join in on the celebration.  Erica and Sheldon from Anytime taught an intense boot camp class at noon.  I participated in the 45 minute total body blast, and by the end, I was soaked in sweat!  I'm still feeling it today!  Anytime Fitness is currently running an amazing special.  You can sign up for their 90 day challenge and get a three month membership all for just $99.  A trainer will analyze your body fat and get you started in the right direction to meet your fitness goals.  The participant who loses the most percentage of body fat and weight after 90 days will win some great prizes!

At two o'clock, I taught a Zumba® class for anyone who wanted to join in!  I didn't have a huge crowd of participants, but we had a great time and got an awesome workout.  Many shoppers were very interested in watching, but too shy to jump in and participate.  Hopefully, I can get a few of them to try one of my classes and see that it's certainly nothing to be intimidated about.  Zumba® is for anyone and everyone, regardless of age, shape, size, or fitness level. 

I purchased a few items from the new line of gear at Old Navy.  I got a comfortable and colorful pair of tennis shoes for under $20 and a cute sports bra that holds everything in place when I'm jumping up and down.  They also have adorable tanks and yoga pants perfect for your next workout.  Go check it out!  To see more pictures from this event, become a fan of my Facebook page: http://www.facebook.com/zumbajessavera

Hire a Personal Trainer?

Most people desire to become healthier, more physically fit, and better at sports or other physical activities. When walking into a fitness facility for the first time, you may feel a little overwhelmed. Where do you start?  How do you use all this equipment properly, and most of all, how can you reach your own fitness goals using all this stuff?  Hiring a personal trainer can help you use your time in the gym wisely and effectively, but is it really worth the money?  A good trainer will help you attain your goals, and show you how to make lifestyle changes that you can use to maintain your fitness and health for the rest of your life.

When I begin training a new client, I first assess her goals and find out exactly what she wants to accomplish. Does she need to lose weight, tone up, build muscle, or become a better athlete?  Then I administer tests to determine current fitness levels. I may measure the circumference of various body parts, give cardiovascular or strength tests, or even have a client perform skill drills to give me an idea of where to start.  Depending on the client, there is usually enough time in that first session to get the client started in a workout tailored to her needs. I try to get to know my clients and find out their likes and dislikes so that I can help them find exercises they will enjoy, and be more likely to continue after our sessions have ceased.

I create a specific exercise prescription and workout regimen designed for each individual client. The exercises I prescribe to someone who wants to run a marathon will be very different from someone who wants to get a tight and toned physique. I believe each situation is unique, and I get excited at the opportunity to help clients achieve their goals. Hiring a personal trainer can be a life changing experience, and I am honored to have a part in helping clients be all that they can be.

Why do you need to hire a trainer?  Can't you learn from watching others and reading informative literature on exercise?  A qualified personal trainer can make sure that you are performing each exercise with proper form and technique. Safety is our first concern.  Your trainer can help you push yourself beyond your comfort level to gain results faster and more easily.  An educated and experienced trainer knows more about the human body than the average person, and can use that knowledge to develop an exercise program that will help you get where you want to be quickly and efficiently.  You will also get motivation and accountability from your trainer. You are more likely to make it to the gym when someone is waiting on you, urging you to improve your fitness.  If you're interested in my services, please take a look at the Personal Training tab at the top of this page, or contact me for additional information.

Current Playlist for Zumba Classes

I have compiled a list of songs I am currently using in my classes.  I mix and match them at various locations to keep the playlists new and exciting for my students as well as myself.

Kung Fu Fighting (Techno Dance Remix) - Fatboy Slim
La Bomba - King Africa
Zookey (Lift Your Leg Up) - Yves LaRock ft. Roland Richards
Fuego - Kumbia Kings
Jai Ho (You Are My Destiny) - A.R. Rahman ft. the Pussycat Dolls
Los Campeones De La Salsa - Willy Chirino
El Bombon Asesino - Los Palmeras
Boom Boom Pow - Black Eyed Peas
Mueve la Colita - Soca Boys
Valio La Pena - Mark Anthony
Que Tengo Que Hacer- Daddy Yankee
Hips Don't Lie/Bamboo - Shakira ft. Wyclef Jeane
Poker Face - Lady Gaga
Enamorame - Papi Sanchez
Shingaling - Jean Claude Ades and Vincent Thomas
El Gitano del Amor - Latin Soul Syndicate
Vem Tchutchuca Linda - DJ Sujinho ft Bonde do Tigrao
Salta Sin Parar - King Africa
DJ Got Us Falling in Love - Usher
La Colegiala - Calo ft Margarita la Diosa de la Cumbia
Hey Girl - Imran Khan
Calabria (Remix) - Enur ft. Natesja
Sabrosura - DJ Laz
Mueve la Booty - Oro Solido
Pobre Diabla - Don Omar ft. Pitbull
Sey Hey (I Love You) - Michael Frenti and Spearhead
Stand By Me - Prince Royce
Sweet Love (Night Shift) - Busy Signal
Grenade - Bruno Mars
Killing Me Softly - Rhythms del Mundo
Night Bird - Deep Forest
Dime lo Que Sientes - Bacilos

Coming this week:

Danza Kuduro - Don Omar ft. Lucenzo
Soluna - Los Pinguos
Grito Mundial - Daddy Yankee
Baila Que Goza - Oro Solido

A few words on core training

Based on my experience in the fitness industry, most people do not understand how to work abdominal muscles correctly and effectively. To make up for a weak core, they often try to use neck and back muscles, and even hip flexors to perform a sit-up or crunch. It's difficult to be consciously aware of what muscle is being used to perform a specific body movement. I hear lots of complaints about how abdominal exercises hurt clients' backs and necks, but most of that is unnecessary pain due to executing them incorrectly.

To ensure clients are performing exercises with proper technique, I tell them to always keep a space of several inches between their chin and chest. This prevents using neck muscles to raise the body. I have them think about lifting their shoulder blades off the floor and bringing their shoulders towards their hips, imagining their abdominal muscles as an accordion contracting.  Another helpful hint to correctly work abs is to support lower legs on a chair, bench, or even an exercise ball.  There should be about a 90 degree angle and the hips and at the knees.  This makes it difficult to use muscles around the hips and lower back to execute the exercise.  The woman in the picture to the right is performing a crunch with perfect form.  Her chin is not tucked into her chest.  Her elbows are out, and her hands are not clasped behind her head.  They're simply supporting her neck.

Some of my favorite exercises to prescribe to my personal training clients are planks, crunches on a ball, and twisting decline sit-ups.  When supervised correctly, these are very effective in strengthening and toning the core with minimal risk of injury.  I have my more advanced clients perform V-ups and hanging leg raises after they've mastered the basics.  Abdominal exercises should not cause pain when they are done appropriately.  Aquiring a strong core can prevent or decrease lower back pain, act to support the spine with more stabilty, increase balance, and improve athletic performance.

Zumba Toning: the results of personal training fused with the incredible fun of Zumba!

Getting a tight and toned body without too much muscle mass requires lifting light weights with high repetitions.  Spending hours at the gym monotonously lifting the same dumbells over and over is not most people's idea of party time.  A Zumba Toning class pairs muscle toning exercises with the excitement, fun, and high energy of Zumba, and it's coming to Valdosta!  

  

Here's what Zumba® has to say about the Toning program:

"When it comes to body sculpting, Zumba Toning raises the bar (or rather, the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs. Zumba Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast."

The rhythms I will use in my Zumba Toning class will be a little slower than what we are accustomed to in my regular class so participants can really focus on specific areas.  I will teach you how to contract the targeted muscle during each move to get the most out of the exercise.  My aim is to show you how to use proper technique and form to ensure safety and effectiveness. 

Zumba Toning will begin this Wednesday at 5:30 pm at Salsa Caliente Studio on Park Ave.  For the rest of this month, students can try it out for the same price as a regular Zumba class.  It will be just $7 or one punch on your Zumba punch card.  After class on the 26th, I will ask you to commit to the class for two months.  It will be held on Wednesdays at 5:30.  You will need to participate in this class once a week through February and March to really see results.  It will cost $65 for the duration of the two month session, which breaks down into nine one-hour classes.  For less than the price of two hours of personal training, you will get guidance and motivation to start building your dream physique, and have lots of fun doing it!

I have Zumba toning sticks that I will be using in class.  You may bring your own toning sticks, one to three pound dumbells, or even canned goods will work well for a light weight.  I will show modifications for using weights instead of toning sticks.  We can always order some Zumba toning sticks for participants who want to purchase them.  You will still get a great workout even if you don't have weights at all, especially if you don't do resistance exercises regularly.  I'm extremely excited to be a part of the Zumba Toning program!  I can't wait to help you guys get a sculpted, sexy body!

Fitness tip of the week: Interval training

What's the best way to burn huge amounts of calories in a relatively short period of time, improve athletic performance, increase your aerobic capicity and cardiovascular fitness, and keep your workouts from getting boring?  Interval training!  It is defined as bursts of extremely high intensity exercise coupled with periods of lower intensity, or recovery.  In my opinion, it is the best and easiest way to burn fat quickly.  Performing this kind of exercise also revs up your body's production of endorphins, the stimulants that produce "runner's high", and it can also suppress the stress hormone cortisol.  Another great benefit to interval training is that results can often be seen in just a few weeks, according to an article in the New York Times: http://www.nytimes.com/2007/05/03/fashion/03Fitness.html

Anyone can perform this type of exercise.  If you're just starting a fitness program, begin with walking, and add short periods of speed walking or light jogging.  Start off with just 30 seconds of higher intensity exercise, and build up to a minute or longer.  This can also be done in a fitness club with an elliptical machine or stationary bike if you're concerned about impact.  If you've been working out for a while, you can take your workout to the next level by adding sprints, jumping rope, or even plyometrics, like box jumps or burpees.  Some of my personal favorite high intensity workouts are performed at a gym on a stairmaster or a treadmill.  I like to set an interval program on a stepping machine, where I go as hard as I can for a minute, and then recover for a minute.  Sometimes I put a treadmill on the highest incline and alternate running and walking in one minute intervals.  I design my Zumba classes interval style as well.  I'll put a seriously challenging song immediately before a slower recovery song so participants will have a chance to let their breathing return to normal after giving their all.

One of the problems with this type of exercise is personal motivation.  Interval training is difficult, and it's not easy to make yourself work out as hard as you can, even for a short amount of time, but the largest improvements in your fitness and athletic ability will be attained with "all out" exercise.  I've discovered that the best solution is to find some music that really gets you pumped!  High energy dance music, hip hop, rap, punk,or metal can motivate you to push yourself harder.  Hiring a personal trainer or attending a group exercise class is also a great way to step it up.  Whatever your fitness goals, interval training will help you get there faster!

Zumba® at Salsa Caliente Studio

One of my favorite classes to teach is at a new dance studio in town called Caliente Arts Center/Salsa Caliente Studio.  This class is held Tuesdays and Thursdays from 5:30 - 6:30 pm.  The studio is located at 1500 E. Park Ave in the shopping center close to the intersection of Park Ave and Forrest St.  We get a killer workout during every single class.  I include a five minute warm up to really get your blood pumping and your muscles primed for exercise, followed by 45 minutes of intense interval cardio, and then a toning song that leaves participants' muscles screaming!  The rest of the hour is devoted to slowly decreasing heart rate and stretching.  We get so wild in this class, we often fog up the mirrors, although the temperature is below 70 degrees!  The flooring in the studio is specifically designed for dancing and turning, so I suggest wearing shoes with non-slip soles.  The sound system is amazing, with speakers in both the front and back.  The cost for this class is $7 per visit or $50 for a 10 class punch card.  Join our fitness party anytime!

Zumba® Fitness taking over Lake Park!

I brought Zumba® to Lake Park, Georgia about six months ago, and my class there is crazy!  It often has more students than my classes in Valdosta, and there are only a few thousand residents in the whole town.  I'm currently teaching at Curves at 1068 Lakes Blvd, in the Winn Dixie shopping plaza, on Mondays and Fridays at 6:30 pm.  This class is filled with women of all ages, sizes, shapes, and abilities.  We always have a blast getting in shape together! Class is held in a huge space beside the Curves equipment, and we have plenty of room for more people.  They have an awesome sound system that really shakes the building, pumping up the energy level during class.  It's just $5 per class or $40 for a 10 class punch card.  I also teach low impact Zumba® in the Circuit at this location Monday, Wednesday, and Friday at 10 am.  Participants take turns alternating resistance exercises on the hydraulic machines with Zumba® in one minute intervals.  It's just $2 for Curves members or $5 for non-members to join in on the circuit fun!

Power Balance Bracelets?

I do not believe in gimmicks. I'm not big on shortcuts either. I think the best way to reach any goal is through hard work, determination, and perseverance.  I did not get to where I am today using any fad diet or miracle supplement. I have performed countless hours of exercise, and spent a large portion of many days preparing healthy foods in order to obtain and maintain my current fitness level.  Although my strength, cardiovascular fitness, and flexibilty are all very good, I'm terrible at balancing.  This is what prompted me to consider purchasing one of those power balance bands we've seen all over the place.  

I've noticed several of my Zumba students wearing these bands, and, if I get a chance, I always ask them to describe their experiences with them  Every single person I've talked to has had something positive to say about them, such as the bands improve their balance, flexibility, and coordination, even their mood, as well as decrease joint pain, give them more energy, or help them sleep better at night.  These bands are endorsed by famous athletes such as Shaquille O'Neal, David Beckham, and Lamar Odom, and actors like Robert DeNiro and Gerard Butler.  There are hundreds of testimonials about how awesome they are on the internet, and just as many, if not more, claims that they are a scam.

One of my students gave me a detailed explanation of them and told me she orders them in bulk and is able to sell them for $10.  They're $30 on the Power Balance website.  She performed the test on me shown here, and I figured I would give it a shot.  I purchased one and wore it for a few hours.  I took it off when I got home, and I hadn't noticed feeling any different.  The next time I saw her, my student asked me if it was doing anything.  I had forgotten to put it on that morning.  She said the more you wear it, the more chance it has to influence the ions floating around inside you, creating positive energy and alignment in your body.  I discovered that the silver hologram in each bracelet is made of mylar, which is supposed to react with your internal chemisty,  and according to the creators of this product, have an effect on your body similar to acupuncture.  I'm a little skeptical about things without scientific evidence, but I decided to wear it more often.  After a few days, I did notice some changes.  My balance and flexibilty may have improved slightly, but I definitely had an increase in energy.  On Mondays, I teach four hours of Zumba in addition to training one client, and working about five hours at another part time job.  By the end of the day, I am usually completely exhausted, and I have to push myself to get through the last few hours.  I had been wearing the bracelet all day long, and when I got home that evening, I realized that I had just as much energy during my final Zumba class as I had had in the first one.  I didn't consume any caffiene or an energy drink, yet I was jumping around all fired up at 7:00 pm.  I have also noticed that I have been sleeping more soundly.  

Many of the articles claiming that the bracelets are a scam say that any changes in your body are purely phychological.  They say that wearing the bracelet is just like putting on your lucky socks or other charms, and the opposing views say that the bracelets effect each person differently, based on  individual body chemistry.  Some wearers of the bracelet testify that they feel terrible when they're not wearing it.  I can't back that one up, but I have seen some positive changes in myself since keeping it on my wrist frequently.  These changes could be all in my head, but I think I'll continue to wear it.  I'm hoping I will notice improvements in my joints and balance through continued use, but greater energy and sounder sleep will suffice to make me unregretful of spending $10 on it.  

     

Boot camp time!

It's the first of the year, and millions of Americans have made New Year's Resolutions to lose weight, get in shape, and make healthier eating choices.  Get a running start and be held accountable by signing up for the six-week boot camp program at Anytime Fitness.  You will participate in classes taught by myself and three other certified personal trainers, where you'll learn and perform a variety of resistance training exercises aimed at improving your muscular strength and endurance, and building more muscle to turn your body into a fat burning furnace!  You'll have access to the expertise of several different trainers to give you multiple outlooks on fitness.  We'll offer a 6:00 am class Tuesday and Thursday mornings, which I will be instructing, plus a 10:00 am class on Mondays, Wednesdays, and Fridays, and a 6:00 pm class Monday through Thursday.  It's only $99 for club members, or $199 for non-members for the entire six-week program.  It starts January 10th and will extend through February 18th.

You'll learn mountains of information that you can take with you through your journey to a healthier lifestyle.  Boot camp is a great way to get the learning process started!  Exercising alongside other people who are ready to get in shape will motivate you to work harder and push your body to its limits.  The training staff will show you how to exceed those limits and get results!  This program will not be easy, but it will be extremely effective.  It is not as individualized as a traditional personal training session, but it is perfect for those who are unsure of whether hiring a trainer is a good investment.  It's only a small chunk of change, but you will get so much out of it.  There are limited spots available, so call Anytime now at 229-247-9925 for more information on registration.  Be sure to get up bright and early for my 6:00 am kick-butt boot camp class! 

Welcome!

Welcome to my website!  This is the place to check out exciting information about my Zumba® and other group exercise classes, updates and events, as well as personal training, nutrition and fitness tips, and photo galleries.  I'll be writing blogs about health and wellness, and reviewing new fitness-related products.  I'm looking forward to 2011, and anticipating helping many clients make their resolutions a reality!  Please check back often for current news.  Thanks so much for visiting!