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!