Caribbean Inspired Chicken

I have been having a taste for Caribbean food all week long. I used to live in Atlanta in a predominantly Jamaican neighborhood, and what I miss most about it is the food. I used to eat Curried Chicken, Jerk Chicken, Stewed Chicken, and all kinds of other dishes cooked by people native to the Caribbean on a weekly basis. I decided that I would make my own creation, and keep it as healthy as possible.

I baked boneless, skinless chicken breasts in the oven at about 350 degrees while I prepared the other ingredients. I peeled and cut up two limes and threw them in the food processor with a bit of habanero pepper sauce, Caribbean jerk seasoning, oregano, rosemary, thyme, and curry powder. I pulled the chicken breasts out of the oven after about 20 minutes, and dumped the seasoning mixture on top of them. I let them cook for about another 25 minutes until they were done. The length of time it takes to cook chicken breasts depends on their thickness.

While they were baking, I got out a skillet and turned the heat up to medium high. I cut up and peeled a few plantains and coated the bottom of the pan with extra virgin olive oil. I added the plantains and let them cook.

I cut up a mango, an avocado, and some cilantro. I had some pre-cut broccoli slaw and some prepared pico de gallo in the fridge. I tossed it all together for a side dish.

I flipped the plantains over and let them simmer until they were golden brown. When the chicken was done, I removed it from the oven, and made my plate. Now I wish I had taken some more pictures of it, but I was ready to dig in! Yum!

The only thing I would have done differently was purchasing my produce from the farmer's market instead of a grocery store. I could really tell the difference. The mango and the avocado were not nearly as good, and they had a strange, chemical taste to them. I definitely will not be buying Walmart produce again.

I love listening to music while I'm cooking. I was in such a Caribbean mood this evening, that I downloaded an entire album to motivate me during my kitchen exploration. I chose Reggae Gold 2012. I have bought several Reggae Gold albums in the past, and they're always fantastic. My Zumba® students may be getting some extra island flavor in the coming weeks!

Zumba® Website Makeover

My Zumba® website has just had a major overhaul. Take a moment and check out the new features like more photos, my promotional video, and brightly colored text to match my mood! Here's the link: http://jessicaavera.zumba.com/

Playlist!

Here is a list of songs I am currently using in my Zumba® classes:

Let's Go - Calvin Harris ft Ne-Yo
Goin' In - Jennifer Lopez ft Flo Rida
Hound Dog - Elvis Presley
Mr. Saxo Beat - Alexandra Stan
No Puedo Vivir Sin Ti - Ilegales
La Batidora - Zumba® Fitness Original Music
La Vida Es Un Carnaval - Celia Cruz
En Sus Marcas Listos Fuera! - Daddy Yankee
Insomnio - Kumbia Kings
Chori Chori - Aneela ft Arash
Danza Kuduro - Don omar ft Lucenzo
Mueve la Colita - Soca Boys
Mi Nena - Don Omar ft Zion y Lennox
We Want the Funk - Gerardo
Somebody that I Used to Know - Gotye
Dirty Harry (Schtung Chinese New Year Remix) - Gorillaz
Hay Que Empezar Otra Vez - Celia Cruz
Mueve La Booty - Oro Solido
I Wanna Dance with Somebody - Whitney Houston
Mi Corazon Esta Muerto - Rakim y Ken Y
Open Road (I Love Her) Chris Brown

Vacation!

I am leaving tomorrow morning for my summer vacation. I'm taking a week for myself to rest and recover, and then I'll spend four days at the annual Zumba® instructor convention.

All Zumba® classes at Moody AFB, Valdosta Parks and Recreation, and Curves will be canceled. All HOT HULA fitness® classes at Valdosta Nutrition and Moody AFB will be canceled.

Erica Strayhorn will be subbing my Zumba® class at Anytime at 5:30 pm on August 1 and 8, and she will also be subbing my 6 am boot camp classes on Tuesdays and Thursdays until I return. Although most of the classes I teach are canceled, I encourage you guys to take instructors' classes in other locations.

Erica also teaches a 5:15 pm Zumba® class on Mondays, and a 10 am one on Tuesdays and Thursdays. Nicole Wright teaches at the YMCA in Lake Park Fridays at 5:30 pm. The Hahira Fitness studio offers Zumba® classes Monday through Friday as well. Please check out their Facebook page for more information.

I will get back to my regular schedule on August 13. Stay active, eat healthy, and I will see you all soon!

Promotional Video

I am super excited to bring you my Zumba® promotional video! Please feel free to show the video to your friends and family and anyone you think may be interested in taking a Zumba® class.

My Own Personal Eating Habits

I know that it has been quite a while since my last blog post. I have been super busy. My HOT HULA® fitness classes are taking off, my Zumba® and Boot Camp classes are doing great, and the rest of my schedule is filled with personal training clients and Juice Plus+ promotion. I have stayed very active on my Facebook page. I recently started posting pictures of everything I eat. Many of my followers have told me that my healthy eating habits have inspired them. If you're interested in seeing my meals, please become a fan of my Facebook page Fitness, Health, and Performance with Jessica Avera. I am hoping for more spare time in the near future to keep my blog updated regularly. Thank you for reading!

My very first HOT HULA® fitness class

I was introduced to the HOT HULA® fitness program in January when I attended an instructor training workshop in Orlando. I took the workshop because it seemed like a fun new class format, and, even if I decided I wasn't interested in teaching it, I would still get CEUs toward my fitness certifications. I fell in love with HOT HULA® fitness right away. I got an intense, fun, low-impact workout from the class, and I knew I had to bring it to the Valdosta area.

This program requires each workshop participant to become certified before instructing a class. Since I had never done HOT HULA® before, I certainly wasn't ready to start teaching right away, so I took the instructional materials and practiced at home whenever I had spare time. I absolutely love that this program requires approval before starting up a class. Many fitness class formats just give you some instruction and send you out to teach, but Anna-Rita Sloss, the creator of HOT HULA® fitness, wants to ensure that all her instructors are qualified before they represent the program.

If a trainee instructor feels ready, she may send Anna-Rita Sloss Enterprises a video of herself auditioning her teaching skills to gain approval in order to start teaching. I decided I would wait until I took another workshop before I auditioned. I attended one last weekend in Gainesville, Florida. Since I was more familiar with the moves this go-around, I was able to keep up and get much more out of the training instruction. Each workshop participant had to take a turn teaching the class to determine whether she would become certified, while Anna-Rita took notes on our performances.

After the audition, Anna-Rita approved me to teach! I was ecstatic! HOT HULA® is SO fun and a GREAT workout! I can't wait to share it with others.

I immediately started planning my first class. I needed a location where I could start as soon as possible that had appropriate, barefoot-friendly flooring. The owner of Valdosta Nutrition offered to let me teach in his facility, so I scheduled my first class for today, Thursday, May 3 at 8:30 am. I recently dropped a Zumba® class during this time slot, so I knew some of my previous students would be willing to try it out.

I had just three days to organize my class format and advertise. I must have been pretty successful at promoting it because I had 17 participants show up! I was anxious and excited to get started!

I kept this first class very basic. I warmed up the participants with some isolations and easy movements and a few stretches. Then I broke down some basic moves to the rhythm of Polynesian drumbeats.

I showed the class how to do a "tamau," in which participants "smile with their hips," moving them side to side. We practiced it slow and then at tempo, then traveled from one side of the room and back, while keeping our upper body stable, our weight in our heels, and knees bent to work the legs and abs intensely and continuously.

Then I broke down the "ami," or hip circle. We practiced it in both directions, slowly at first, and then speeding it up. By this time, I was completely drenched in sweat! Next I taught the class an "afata," or box with the hips. They caught on fast!

After the step breakdown, we did a few combinations to some fun reggae songs. Everyone seemed to be having a good time. I definitely wasn't the only one sweating. All the participants said they could really feel the burn! Of course I yelled for them to stay low at least a dozen times! We cooled down with the Cupid Shuffle, and hung around afterward for some socializing and sipped recovery shakes from Valdosta Nutrition. I think the class went very well for the first time. I can't wait until my next class, a week from today on Thursday, May 10 at 8:30 am at the same location.

Juice Plus!

I do not feel comfortable promoting or selling any product without being 100 percent sure it is healthy and effective. I do not agree with many of the diet, weight loss, and detox fads that are currently popular. I have been taking a product called Juice Plus regularly for about three months now. It has taken me that long to be sure that I fully supported it before telling everyone I know about it.

Juice Plus is not a fat loss aid or a detoxification formula, but a way to make you healthier by giving you more of the nutrients and antioxidants that you need in order for your body to run in its most efficient manner. It is not considered a supplement, but as a whole food. It is a capsule that contains dehydrated, organic, raw fruits and vegetables.

The first time I heard about Juice Plus, I didn't think that I needed it because I love to eat lots of fruits and vegetables. Some friends of mine started taking it and telling me how beneficial it was for them, so I decided I wanted to learn more.

I attended an event where I watched several videos about Juice Plus, as well as discussed its properties, and I decided I wanted to get it for my boyfriend. He only eats perhaps two or three servings of fruits and vegetables per month, and I am convinced he needs much more. I chose to give it a try myself as well so that I could put my son on it at no cost with a children's health study that the company offers.

I didn't see many changes during the first month or two. Then I started noticing that I had to take my son to the barber shop more frequently because his hair was growing faster. Soon after, I noticed that some of my scars were beginning to fade. Several scars that I have had since childhood are now barely visible. I have been told that my skin looks more even and healthier. My fingernails are now stronger, harder, and just keep growing and growing!

The thing I liked the best that I started to see happening was that my nightly food cravings were going away. I used to have extremely intense cravings for nuts and dairy products at bedtime. I would eat spoonfuls of peanut butter and giant cups of cereal and milk or yogurt late in the evening, which is not the best time to consume anything high in fat and calories.

Experts say that we have these cravings because our bodies are lacking some kind of vitamin or mineral. I truly believe, that, through my consistent ingestion of Juice Plus, my body is receiving all the nutrients it needs, and therefore I don't have senseless night cravings. Juice Plus is not meant to be a weight loss product, but I have lost a few pounds just because I'm not eating high calorie snacks immediately before bed.

Many of the nutrients contained in the multi-vitamins that most Americans consume are unable to be absorbed and used by our bodies. We were designed to fuel our bodies with food from the earth. We could survive. and live a healthy and prosperous life, by eating strictly plant foods. Our creator did not intend for us to live off of processed junk such as hot dogs and snack cakes. Everyone can benefit from more fresh fruits and veggies in their diets, and Juice Plus helps bridge that gap between what we should be eating versus what we actually consume.

I have just told you guys about my personal experience with Juice Plus, but please check out the scientific research and read all about it on my Juice Plus website. I am planning two events over the next few weeks where you can learn more. There will be a Wine & Wellness social on Friday, May 11th at 7 pm at the home of Amy Meier, a local Juice Plus distributor, where we will discuss ways to prevent diseases over a glass of wine. Then, on Wednesday, May 16th, we will have a whole food facial party, also at Amy's house. We will be talking about skin care and building our immune systems as we sip green smoothies. Space is limited for both these events, so please RSVP at 229.415.3782 or email me at jmavera2002@yahoo.com if you are planning to attend. Let's get healthier together!

Photography is from the Juice Plus website.

NSCA Spring Clinic

I have several fitness certifications that I have to obtain continuing education credits in order to keep. I am a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, which basically means I have the knowledge, skills, and abilities to teach athletes how to become better at whatever they do. Although this sounds likes a very specific certification, I use a great deal of what I have learned every time I teach a group fitness class or train a client.

Today, Saturday April 28th, I attended the NSCA GA State Spring Clinic. I am lucky it was held in Valdosta this year. I usually have to travel to these events. This clinic is a gathering of strength and conditioning professionals listening to various presenters on old and new field applications, as well as many hands-on activities to help us learn new ideas and interpretations.

There was a speaker from the University of Michigan, an Olympic judo champion, a private high school strength coach, a female strength coach from the university of florida, as well as a doctor of health and kinesiology sharing information with us.

Most of the speakers presented in a lecture format, but one took us into the weight room to demonstrate some new and innovative exercise equipment. I feel that I am able to learn more easily from hands-on activities. It's often difficult for my mind to remain on one subject while sitting still in a chair.

Although I am not a current practicing strength coach, I still am able to take back information presented to use on my personal training clients and group exercise class participants. Not many of my clients are athletes, but they can still all benefit from strength and conditioning exercises. They will, undoubtedly, be able to increase their performance in daily functional activities as a result of greater health, strength, flexibility, and muscular endurance

Caption Contest Winners

I had some difficult decisions to make! Thanks so much for all your awesome comments. The winners have until the end of the month to use your free classes. If there is a winner who is unable to attend, you may transfer your passes to someone else. Here they are!

"You made me laugh so hard, tears are running down my leg... My LEG!!!"
-Lindsay Howard

"Hey! You in the back, put a lid on it! Or maybe YOU would like to come up here and teach my Zumba class?! Yeah... Thats what I thought."
-Rebecca Rice

"Botox before class was not a good idea."
-Annabel Morris

I also have one honorable mention award winner for the third picture:
"That gator jumped this high out the swamp," by Katherine Hendricks, who wins one free class pass. I couldn't let that comment go unrecognized!

Thanks so much to everyone who participated! Many of your quotes had me rolling in the floor laughing! Remember these passes are for classes at Anytime Fitness or Valdosta Parks and Rec. Stay tuned for more upcoming contests!

Caption Contest

I am currently holding a contest on my Facebook page Zumba® Fitness with Jessica Avera. I have posted three pictures of myself teaching a Zumba® class, and I would like you guys to think of witty captions to go with each. There will be one winner for each picture, and he or she will receive two free class passes to Zumba® at Anytime or Parks and Rec. I will select the winners on Sunday evening, April 8. Be sure to post your captions by 6:00 pm on Sunday. Good luck to all!

Metro Dash

I recently competed in a Metro Dash adventure race in Atlanta, and it basically kicked my behind. I have participated in several other events, including the Warrior Dash and Tough Mudder, but neither of those required even a portion of the physical demand needed to complete the Metro Dash.

I registered for the race a couple of months ago, and was able to round up a team with three other girls. I checked out videos of past events, and read about it on the Metro Dash website. I felt like I was in good physical condition, and that I would be successful at this kind of challenge.

I began seriously training for it about a month prior to race day. I added deadlifts, pushups, dips, rows, assisted pull ups, burpees, box jumps, and even flipping tractor tires, hurdles, and climbing walls to my regular routine. I knew the race would be continuous, so the last week before the event, I did these kinds of exercise without breaks in between. I felt ready.

I didn't work out at all the day before the race, and I made sure to eat lots of nutritious food to prepare my body. I got plenty of rest, and headed up toward Atlanta the morning of the event.

We arrived about an hour early, checked in, and proceeded to watch other competitors attempt the course. Hardly anyone was running. Everyone seemed to be going at a leisurely pace. I know the race is about time, and I intend to push myself as hard as possible.

We noticed that there were a few obstacles that not many people were able to finish successfully. One was a series of hanging ropes with handles at the bottom of each. Participants were required to swing from handle to handle until reaching the last one in order to complete the obstacle. Another was a wall with a rope hanging from the top that we were supposed to climb over.

If you could not complete an obstacle successfully, the rules state that you must complete a set number of burpees in order to go on to the next challenge. Almost all the athletes were doing burpees beside the two previously mentioned obstacles. They looked extremely tough.

Our team lined up to race. I was pumped! When the start whistle blew, I ran to the first obstacle, which was flipping tractor tires a certain distance and back. Piece of cake. I ran to the next one, carrying a large, heavy medicine ball a set yardage and back. The following one was picking up a huge stone ball and running with it. By then, I was more than a little winded. I kept pushing on.

Next were box jumps. I've practiced these in the gym numerous times. The first two were relatively easy, and then my legs didn't want to work for the third, and highest, box. I had to take a few seconds rest to recuperate because I was determined to complete each challenge the correct way. I didn't want to just step over it. I waited about ten or fifteen seconds, and then attempted it again, this time successfully! I went on to leap up onto three more boxes, the proceeded with the race.

Then, we had to pick up a sledgehammer and a tire and run a set distance and back. It was a little awkward, but not too bad. Next up was the rope ladder. It was quite a bit more difficult than it looked. The whole thing was shaking, and the rungs were spaced further apart than I would have liked. Pulling myself up onto each level was a challenge, but I made it to the top without having to rest. Now we understand why everyone was walking rather than running. This is tough!

Next were the dreaded monkey bar type things. You had to be more like a swinging monkey to complete this one! I hadn't seen even one person get all the way to the end, but I gave it my best shot. Didn't make it. Burpees it is! Now, I had seen quite a few people make it over the wall using just a rope, even a few women, but I guess I didn't have the right technique. I attempted it twice, but to no avail. More burpees.

Then we had to make our way over a series of ropes around two feet high. That wasn't too unpleasant, but I had to lift my leg up super high to get over. Good thing I'm flexible!

Next were cargo nets. They were not hard at all, but I had to wait for several minutes, literally, while some girls tried to make their way across it. I didn't want to just run over them. That set my time back, but I wasn't too upset about the recovery time I was able to get!

Then came the hardest part for me: the rope traverse. It was just a horizontal rope that we had to shimmy across using our hands and legs. I had never done anything like that before. There must be some kind of technique to getting across quickly with minimal pain because a couple of my team mates made it across without a problem. Not me. I wrapped my hands and ankles around the rope and slowly made my way across. After about three hoists, my biceps were on fire, but I kept pulling. I was using nothing but upper body strength. It seemed the fastest way, but there must be a method to use your legs too.

When I was only about six feet from the end of the rope, my arms were toast, but I refused to give up. I wrapped my arms around the rope to rest for a moment, which helped get some strength back in my biceps, but made huge bruises on the insides of my arms later. I gave it one more pull, and had to rest again. There were other contestants dropping around me, unable to hold on, but I refused to let this obstacle beat me!

By then, there were spectators and other competitors yelling at me to keep going, that I only had a few more feet, and that they knew I could do it! I can't let all these people down! I HAVE to hang on! After a few more grueling minutes, I made it! It was complete torture, but I finished! I had never had such a pump in my biceps, and my arms felt like noodles. I will need lots of practice doing that if I attempt the Metro Dash again next year.

Next up was the 12 foot wall we had to somehow make it over. My body was spent from the rope, so I had to take a little break. They had me go first so I could sort of rest until I had to help them over. I made it without any major issues, and walked back around to help the other girls over.

Continuing on, we had to do a farmer's walk with kettlebells, run a set distance and back carrying a 50 pound sandbag, and finally the sled pull. Those were all challenging and tiresome, but manageable. I was so relieved to cross the finish line!

Our times were monitored by a bracelet we wore with a tracking chip. My time was a little over 18 minutes to finish. I remember hearing that the average times were between 10 - 15 minutes, so I felt extremely defeated as I packed up to leave. You can't argue that we all gave it our best shot though. My arms felt like Jell-O, and it took much longer for my heart rate to return to normal than it does during my regular workouts. This race is no joke. All four of us were totally pooped!

A few days after the race, I received everyone's results in an email. We didn't enter the elite division, which is what you have to register for to be eligible to win. It was our first attempt at the Metro Dash, and we knew it would be difficult. The fastest female in the elite division finished in 20 minutes. Seeing that made me feel great! Everyone on our team completed it faster than 20 minutes. We would have all been the winners. We will definitely enter as elite athletes next year!

Coming next: Steak Dinner!

Good Ole' BBQ

I am convinced that anyone can cook healthy homemade meals with the right preparation. I went to Sam's Club over the weekend, and stocked up on boneless, skinless chicken breast at $1.99 per pound. I purchased around 25 pounds of it, which should be enough for at least a month.

As soon as I got home, I took around 20 minutes and trimmed the visible fat off of every piece of meat, then packaged the chicken breasts into freezer bags to remain frozen until needed. I left out enough to cook meals for the next few days.

I feel like some cooking plain American barbeque, so I check out some recipes online. I never end up using just one recipe. I will pick out a few that sound good, and use whatever I have in the kitchen, and kind of combine them together. I have never been disappointed, although some meals taste better than others.

I made a marinade out of water, brown sugar, chopped garlic, onion powder, thyme, and a touch of liquid smoke flavoring. I let the chicken soak in it for an entire afternoon. When I was ready to start cooking, I placed the breasts on a foil-lined cookie sheet, and covered them with grated onion and garlic, plus more thyme, some paprika, and Ms. Dash onion and herb seasoning.

While the chicken was cooking, I threw some bags of Steamfresh veggies in the microwave, and went off to do something else while I was waiting. I want to give a huge hug to whoever invented those things. I always have to make sure to buy the "Pure and Simple" bags that don't contain sauces or flavorings. Those are high in sodium and preservatives. The ones I purchase contain only the vegetable, and nothing else.

After about 20 minutes, I go back into the kitchen, and pull the chicken out of the oven. I brush barbeque sauce over each one, and flip them over. My favorite sauce is Sweet Baby Ray's Sweet and Spicy Barbeque Sauce. I let the chicken bake for about 15 more minutes, and then pulled it out to cool.

I place the veggies and chicken on a plate, and serve it with a little extra sauce on the side. Yum! This meal was fast, easy, healthy, and delicious!!!

Next up: Metro Dash Recap!

Current Zumba® Playlist March 2012

These are the songs we are jamming out to during my classes this week:

International Love - Pitbull and Chris Brown
Baila - Willy Williams ft Lyloo
Down on Me Merengue Mix - Jeremiah and 50 cent ft Pyro and Jun
Tigi Tigi - Hakim ft Don Omar
Hay Que Empezar Otra Vez - Celia Cruz
Boom Boom Pow - Black Eyed Peas
Zookey (Lift Your Leg Up) - Yves la Rock
Oh Africa - Akon ft Keri Hilson
Dhoom Again - Vishal Dadlani and Dominique Cerejo
T.H.E. (The Hardest Ever) will.i.am ft Jennifer Lopez and Mick Jagger
Mawa Sillah - Zumba® Fitness Original Music
Samba Groove - Zumba® Fitness Original Music
Enamorame - Papi Sanchez
Wobble Wobble - V.I.C.
Killing Me Softly (salsa remix) - Omara Portuondo

Last week's playlist:

Turn Me On - David Guetta ft Nikki Minaj
Suave - Nayer ft Pitbull and Mohombi
Yeah! (Batuka Mix) - DJ Joao and DJ Payasso
Ven Conmigo - Daddy Yankee ft Prince Royce
Salta Sin Parar - King Africa
Party Rock Merengue Mix - Ariana
Something for the DJs - Pitbull
Quedate Mas (I Want You Back) - Los Super Reyes
Descargo en Do - Zumba® Fitness Original Music
African Beats 2 - Zumba® Fitness Original Music
Velocidade 6 - Mulhur Melancia
La Despedida Bachata Mix - Daddy Yankee
L.O.V.E. - Robin Skouteris

Most songs available on iTunes or Amazon. If you're unsuccessful locating a certain song, please contact me, and I will do my best to help you find it.

Clean Eating, Mexican Style

I LOVE Mexican food! It is my absolute favorite, but I rarely eat it because it's loaded with fat and sodium. Last time I ate at a Mexican restaraunt, I overindulged just a little, and I certainly paid for it. My stomach hurt for hours, and I got terrible heartburn. I am challenging myself to make a tasty, healthy, Mexican-style dinner.

The process of preparing this meal took a few days. I am only willing to spend a few minutes at a time in the kitchen, so I started planning when I still had food left from my last cooking experience.

One evening I cleaned dried pinto beans, and let them soak overnight. The next morning, I tossed them into my crock pot with the recommended amount of water, and let them simmer throughout the day. That evening I chopped fresh cilantro, onions, and peeled garlic, and put that, along with the cooked pinto beans, in the fridge for the next day.

During my lunch break the following day, I sauteed the veggies, and added chili powder and cumin to the pan. I cut all visible fat from a family size pack of boneless, skinless chicken breast, and placed it in the crock pot. I then added the veggies and seasonings, and turned the crock pot on low to cook while I went back to the gym for my afternoon clients and classes.

When I arrived home, everything was almost done! I decided I would make some corn tortillas from Maseca corn flour, and followed the directions on the bag. They were relatively easy to make, but I didn't have a tortilla press recommended by the instructions, so I made due with a rolling pin. They didn't turn out perfectly circular or consistent throughout, but they tasted fantastic!

I reheated the beans and topped them with a little Mexican crumbling cheese. I added the beans and cheese, chicken, and some all natural prepared pico de gallo to the tortillas, and I have to say, this is the absolute best meal I have ever cooked! I am no chef, but this turned out way better than I expected. I could eat this every day!

There's still room for improvement though. Next time I will season the beans a little more. I didn't put anything in them, so they were a tad bland, but all the other tastes certainly compensated! The best thing about this Mexican style dish is that the only fat comes from a miniscule amount in the cheese, olive oil, and corn flour, and the only salt is from the tiny bit in the prepared pico de gallo.

I just had the tortillas as a treat today. Although delicious, they are also high in calories, most from carbohydrates. I consumed 440 calories worth of just tortillas at one meal, so I shouldn't eat them all the time. They sure were delicious with the rest of the meal, but I am pretty sure I can do without them next time.

Awesome NOLA Zumba® Instructor Teaching in Valdosta Saturday!

This Saturday, March 10, I am hosting a master class with New Orleans' licensed Zumba® jammer Jennifer Rupp. I couldn't be more excited! She will be bringing her Louisiana flavor to Anytime Fitness in the five points shopping center at 11 am Saturday morning.

Jennifer is the owner and manager of NOLA Danze Fusion dance studio in Metairie, Louisiana. She has been a Zumba® jammer since 2010, which means she is licensed to teach choreography jam sessions to other Zumba® instructors. Jennifer has been teaching Zumba® since early 2008, and has been dancing her entire life. She also works in real estate, and is a mother and wife. What a busy woman! I am thrilled that she is taking the time to come to Valdosta to share her amazing talent!

If you are a regular at my Zumba® classes, no doubt you have danced to songs that Jennifer choreographed. She is the genius behind the moves to "Mr. Saxobeat," "Quedate Mas" (I want you back), "Reflejo de la Luna" (the dramatic tango), "Say Na, Say Na" (fun bollywood), and Usher's "More." I can't wait to see what's in store for us Saturday!

If you would like to attend her master class, just show up at Anytime by 11 am, and you may pay the $15 admission fee upon arrival. This is a great deal, and anyone is welcome to attend! You will definitely get your sweat on, and leave with a huge smile. Jennifer is a phenomenal instructor. She is sure to motivate you to move!

She is also instructing a choreography jam session only for licensed Zumba® instructors that are members of the Zumba® Instructor Network later that afternoon. If you are a ZIN member interested in attending, you must contact Jenn directly at jennrupp@gmail.com. Please become a fan of her Facebook page Zumba® New Orleans.

Stir Fry

All the food I cooked Sunday is gone. I polished off the last of it for dinner yesterday, so it's time to hit the kitchen again. My meals are all about convenience and flavor, while keeping them low in fat and sodium and high in protein and fiber.

Today I have a taste for Asian food, but the challenge will be to keep it low sodium. According to WebMD, people living on the northern islands of Japan consume more salt than any other region in the world, and they also have the highest incidence of high blood pressure. I will certainly miss the taste of soy sauce, but I think I can make up for it with other flavors.

I started preparing during my lunch break. I chopped one orange bell pepper, one onion, plus garlic and fresh ginger. I use a lot of dried herbs and spices, but you can't beat fresh ingredients when you have the time to spend chopping it up. I also trimmed the fat off from a family size package of boneless, skinless chicken breast, and placed them on two foil lined cookie sheets. If you aren't able to go home for lunch like I am, it's a lot easier to take a few minutes the night before, or in the morning, to plan your meal, and get started with preparation.

After arriving home from this evening's Zumba® class, I first got out the pans of chicken breast and added seasonings. I sprinkled them with fresh chopped garlic, ginger, and onion. I then added cilantro, a little brown sugar, sesame seeds, and some Chinese five spice powder to both sides, and put the chicken in the oven.

I definitely want stir fried veggies as a side item. I have some frozen steamable bags of asparagus and snow peas that will work nicely. I also have a bag of chopped broccoli slaw that I am going to try out. I steam the asparagus and snow peas in the microwave while I sautee the onion, pepper, garlic, and ginger I chopped at lunch in a little dark brown sesame oil. Then I add in the steamed veggies and broccoli slaw. I stir fry it over medium high heat for about 10 minutes, then scattered some sesame seeds on top.

The chicken is done by now, and I'm ready to dig in! It's yummy! I was a little skeptical of eating a stir fry with no soy sauce, but ginger, garlic, and sesame add monstrous flavor! I actually put a little too much ginger on the chicken, but the veggies are absolutely perfect.

Hint: when using steamable bags of veggetables, be sure to drain water out before adding to fresh produce in a skillet. If not, veggies will be soggy.

Metro Dash!

My workouts never get too stale because I love to challenge myself by trying new things. The world of fitness is ever changing, and I enjoy keeping up with current trends. Over just the past year, I have competed in both a Warrior Dash and a Tough Mudder race, attended a TRX Suspension Training workshop and HOT HULA® fitness instructor training, as well as attended a myriad Zumba® instructor workshops and master classes. My most recent fascination is the Metro Dash, and I am registered to attempt it March 17th in Atlanta.

The Metro Dash is an obstacle course race created by Navy Seals, and packed into an area the size of a football field. It requires sprinting 600 yards with climbing, crawling, pulling, pushing, and carrying heavy things. It is not an endurance race, but a full on test of strength and power! The average competitor finishes the race in about 15 minutes, and if a participant is unable to complete an obstacle, he or she is penalized with 20 burpees, which must be completed before joining back into the race.



Although I work out regularly, I started training specifically for this competition last week. One day I went to the park and climbed up and down the climbing wall and monkey bars, then flipped heavy tractor tires and jumped hurdles. Another day I pulled and pushed tires with weights in them to simulate a weight sled, and then carried heavy dumbbells around the gym on my shoulders.

Today I went to an old school with lots of monkey bars. I crossed them several times, until the rusty, unmaintained bars pulled a callous from my hand. I don't wear weightlifting gloves because, during my powerlifting days around 10 years ago, we used chalk to help us grip the bar, especially when deadlifting, and I never got into the habit of wearing them. I feel that I get a better grip without them, although they do protect the skin.

Competing in races gives me a goal to accomplish, and makes my workouts seem like they mean more than just a regular routine. I get fired up over new challenges, and I feel like participating in different kinds of workouts improves my overall fitness level. I will be posting lots of pictures after completing the Metro Dash on March 17th so stay tuned!

Plagued by the Silent Killer

Last week I went into a health clinic for a regularly scheduled physical, and came out questioning some of my own eating habits. I got blood work, urinalysis, and all kinds of other tests done that the technicians perform to assess health levels. I consider myself to be in very good physical condition, and I have always had optimal results on these kinds of tests. Not this time.

The nurse practitioner couldn't believe it, and tried again to be sure, but she got the same reading. My blood pressure is high. I scored excellent on all other tests, so it was bit of a shock. My reading isn't considered hypertension, but it's very close. Hypertension, when blood pressure is high enough to require some type of modification, is defined as anything higher than 140/90. Last week, at the clinic, it was 138/90, and I took it again last night and got 138/79. I am actually surprised it was lower yesterday because my son was pitching a fit in the middle of the store while I was taking it.

High blood pressure is nicknamed "The Silent Killer" because it has no signs or symptoms. It is dangerous because it makes the heart work harder to pump blood to the body, and it also contributes to hardening of the arteries, or atherosclerosis, and the development of heart failure.

The nurse practitioner and I discussed my habits. I truly do not think I am mentally stressed, and that is a huge risk factor for high blood pressure. My son frustrates me sometimes, and I stay busy all the time, but I consider myself to be a happy person with a relatively drama free life. I exercise regularly, I'm not overweight, I don't smoke or excessively consume alcohol, so the only other lifestyle factor that could contribute to high blood pressure is my diet.

I don't eat much fried or greasy, fatty foods. I try to choose lean sources of protein, and eat lots of vegetables every day. When I am selecting food at the grocery store, I always check out the calories, protein, and fat, but skip right over the sodium. I honestly thought only older people had to worry about salt content. When I cook, to make up for lack of butter, oil, or fat in recipes, I heavily season almost everything.

I'm not a vegetarian, but I often eat Morningstar Farms, Amy's, or Boca meatless products because they're high in protein, low in fat, and simple to prepare. I also consume several bags of Steamfresh vegetables daily. These foods appear to be healthy, but they are all loaded with sodium. One veggie patty has 20% of the recommended daily allowance for sodium, as does one serving of steamed veggies in seasoned sauce. I usually consume two patties and three servings of veggies at each meal, so that is 100% of what I am supposed to have in one meal, but I usually eat five or six times per day. When I look at the numbers, I can't believe how much salt I take in every day.

Having high blood pressure really bothers me. I am a fitness professional, and I should be setting an example for all those around me. I am way too young to be experiencing heart disease risk factors. I am determined to do everything in my power to bring my blood pressure down. I know that all it will take is a little extra work and preparation. I went to the grocery store last night, and for the first time in my life, I checked the sodium content of every single thing before I put it in my shopping cart.

I selected lots of fresh fruits and vegetables. I purchased several giant packs of boneless, skinless chicken breast. I did buy some frozen vegetables, but I made sure they weren't smothered in seasonings. For snacks, I choose Greek yogurt, unsalted nuts, and low sodium granola bars and cereal. I stocked up on sodium-free seasonings such as Mrs. Dash, cilantro, oregano, chives, and other herbs.

I spent my Sunday evening preparing food for the rest of the week. I baked about 10 whole chicken breasts, seasoned with sauteed onions and garlic, Ms. Dash, oregano, and chives. I also cooked some vegetables and prepared a salad. The food was absolutely delicious. I know I can continue to plan my meals ahead of time. My health depends on it.

Zumba® Fundraiser at Leapin' Lizards Party and Fun Zone!

I am so excited to be part of a charity event to benefit the Easter Seals Disability Foundation! We will have a fun Zumba Fitness Master Class Saturday, February 25th, from 9:30 - 11:00 am at Leapin' Lizards Party and Fun Zone at 416 Dale Lane, right off St. Augustine Rd, across from Blanton Commons Apartments. Children are welcome to come and play on the inflatables for regular admission price, with that going to charity as well.

The South Georgia Chapter of Easter Seals does a lot around the community to assist children and adults with special needs and disabilities. Their therapists, teachers, and health professionals help individuals overcome obstacles to reach independence and provide support. Easter Seals provides vocational service programs, community living support, residential services, and much more. I am very confident the funds we raise with our Zumba class will be put to good use right here in South Georgia.

The Master Class will consist of an hour and half of Zumba, led by six different local instructors. Participants will groove to easy-to-follow dance moves set to catchy, upbeat international rhythms. With all the variety of flavor, this will certainly be a fitness party to remember!

The class will begin at 9:30, but we will have some local businesses displaying their goods and services prior to class. If you are interested in becoming a vendor please contact me via email using the tab at the top of the page or by calling 229.415.3782, or call Leapin' Lizards Party and Fun Zone at 229.469.4406.

Leapin' Lizards will open for children to play and bounce at 9:00 am. Cost is $7.50 for ages 4 and up, and $5.50 for ages 1 to 3. All proceeds collected from 9:00 - 11:00 will go to the Easter Seals Disability Foundation. Make this charity event a whole family affair!

Jam Out!

I have been teaching Zumba® for close to four years, and I am nowhere near sick of it. I am always hungry to learn ways to improve my classes. Exercise is my passion, and I love helping other people fall in love with it like I did. Over the weekend, I went to Gainesville, Florida for a Zumba® instructor choreography jam session to learn some new choreography to use in my classes.

Jam sessions are led by licensed Zumba® jammers, and during each three hour session, five songs are broken down by the jammer, and practiced with the partipants. After attending the session, we have new choreography that we can use in our classes right away. For this particular session, participants were lucky enough to have three jammers: Cristiane Machado from Gainesville, Bianca Ayala from South Florida, and Hugo Garrido from Minnesota.

I create most of my own choreography for my Zumba® classes. I've been doing Zumba® for so long, that when I hear a song, I envision dance moves to the rhythm without even thinking. A lot of the moves I come up with are very repetitive. I am always interested in learning new styles, and seeing how other instructors choreograph songs. Every instructor comes from a different background, and it's fun to see how individual instructors put their own dance moves to music. I love to get fresh ideas from other people to help make my classes better.

Bianca broke down a Soca and a Bollywood for us first. They were both super high intensity, and got my heart rate sky high! The choreography was simple to learn, and I am positive I will be using both her songs this week in my classes. I use Soca and Bollywood rhythms often, but Bianca has different signature moves to go with each one, and I'm excited to introduce her style to my classes.

Hugo went next with a beautiful Cumbia and a fun Cha-Cha. The Cumbia I was able to pick up right away, but the Cha-Cha will take a little practice. One of the reasons I love attending choreography jam sessions is that the instructors often use rhthyms that I am not all that comfortable with, and it forces me to learn and practice. I seldom use Cha-Chas in my classes, so I am really looking forward to challenging myself with this one.

Cristiane taught us a Samba last. I already currently use the song we broke down, but we had a mini-Samba lesson, which I thoroughly enjoyed. The Samba is one of the hardest rhythms for Americans to catch onto, and most certainly a great work out! I was more than happy to practice and get some pointers for teaching this rhythm to my students. I would love to use more Samba in my classes.

This jam session was the seventh one I have attended. Not only do I get to experience the various styles of choreography the jammers have to offer, I also get to network with other instructors. One of the women I met at the HOT HULA fitness® workshop I attended last month was there, and I was able to practice a little Polynesian dancing on our break. I love going to these jam sessions. I always learn a great deal that helps me improve my instructing skills. I am looking forward to another jam next month!

21 Day Yoga Challenge Conclusion

For the past three weeks, I have been participating in Yoga Journal's 21 Day Yoga Challenge. I made a commitment to complete a yoga practice every single day for 21 days. The first two weeks, I was faithful about doing it daily, but I honestly slipped a little the last week.

Upon registration, I received an email that stated I would receive a link to a yoga video by email every morning for the duration of the challenge. Perhaps due to technical difficulties, I did not receive a video for three days in a row, and I just plain forgot to do it on those days, and that led to getting out of the habit. I could have logged in to the Yoga Journal website and made the effort to find the day's video (I discovered this later) but I got sidetracked and never did it.

I completed the same challenge last year, and I'm almost 100% sure that I received a video link every day for 21 days. I think it may have gotten quite a bit more popular this year, resulting in some technological problems. I can't complain too much because the whole thing is completely free!

I learned a lot, and was able to get back into the habit of practicing regularly. I thoroughly enjoyed all the videos. I was very, very impressed with one of the instructors. Elise Lorimer rocks! I love the way she tells you exactly what to do with every part of your body during each pose. She uses extremely descriptive language and her cute "uh-huhs" make practice more enjoyable. I searched online for a DVD of her classes, but I don't think she has one. I was able to find some good YouTube videos though. I will definitely be doing those at home in the future.

Although I wasn't completely successful at practicing every day for 21 days, I was able to become more mindful of my body, and even increase my flexibility a little. The best part was inspiring other people to practice. My sister Rebecca has now added a daily yoga practice including meditition to her routine, and this 21 Day Challange was a catalyst to that. Please let me know if this challenge has motivated you to practice regularly as well!

Zumba® Playlist

Another installment of songs I am currently using in my Zumba® classes:

Push It Fergasonic - DJ Axel mix
La Vida es un Carnaval - Celia Cruz
Shake Senora (Remix) - Pitbull ft T-Pain & Sean Paul
Descarga en Do - Sonora Carruseles
Marjaani Marjaani - Sukhwinder Singh
Something for the DJs - Pitbull
Zoomer - Les Jumo
Party Rock Anthem (Mambo Electric Remix) - Ariana
Bolo Ta Ra Ra - Daler Mehndi
Ven Conmigo - Daddy Yankee ft Prince Royce
Mi Corazon Esta Muerto - Rakim & Ken Y
No Puedo Vivir Sin Ti - Ilegales
Velocidade 6 - Mulher Melancia
Chori Chori - Aneela ft Arash
How Low Can You Go (radio edit) - Ludacris ft Shawnna
Tyalee - Sahara
Ice Ice Baby - Vanilla Ice
So Fine - Sean Paul
Let Me Take You to Rio - Esther Dean ft Carlinhos Brown
Suave - Nayer ft Pibull and Mohimbe
Yeah - (Batuka Mix) DJ Joaj & DJ Payasso
Drop It (Coconut Riddem) - Alison Hinds
Zookey (Lift Your Leg Up) - Yves la Rock
Salta Sin Parar - King Africa
Lean Like a Cholo - Down aka Kilo
Obsesion - Aventura
Broken Sorrow - Nuttin' but Strings
Open Road (I Love Her) - Chris Brown
Sweet Love (Night Shift) - Busy Signal

Train with a Friend

If you are new to exercise, or just want to revamp your fitness plan, one of the best ways to accomplish your exercise goals is to hire a personal trainer. He or she will create an exercise prescription specific to your needs, and provide the motivation necessary to get you to the next level. To ease some of the financial burden of a trainer, plus get even more pumped up about it, try group or couples training sessions.

There are many advantages to working out with a friend. Someone else is working with you, motivating you, and making sure you get to the gym. The Journal of American Academy of Physician Assistants recommends that people exercise with a partner because they "are more likely to stay on track." Exercising with someone else is also usually more fun than working out by yourself. The main reason my group training clients like working out with a partner is the drive that the other person gives them. Just ask Tammy McDonald and Susan Birbiglia, who have both come a long way in the last few months with their training sessions.

Research also shows that working out with your significant other can be very beneficial to your relationship. A University of Pittsburg study shows that active men are three times more likely to be married to a fit woman. Another study from University of Pennsylvania determined that working out as a couple boosts weight loss.

Exercising with your partner can reduce your stress levels, and show your other half that they're important enough to make you want to take care of your body. It can also be a great way to spend quality time together. Regular exercise is known to increase libido as well, contributing to all the positive effects working out can have on your relationship.

A session with a personal trainer can be expensive, not to mention intimidating, so I have decided to make things a little easier for potential clients. I am offering a special couple training rate of $40 per session. That's just $20 per person, not much more than a group fitness class, and you get an individualized plan and the support of a friend there with you, sharing the experience. One hour group sessions are usually $50 and individuals are $35.

Anytime Fitness, where I do all my personal training, is about to run a killer two-for-one membership special. Grab your BFF, husband, girlfriend, or even someone you barely know, and make sure you drop by or call Anytime (229.247.9925) on Valentine's day between the hours of 3:00 pm and 7:00 pm. Here's the deal for TWO people: three month membership for $150, which includes tanning and a free T-shirt, six month membership for $250 that includes all that plus a functional training class card to share, and the best deal is the twelve month membership for $360, which has everything the smaller packages have, and has gift cards to Lemongrass Day Spa and the Green Iguana Mexican restaurant as well.

I will remind my readers on my Facebook page periodically between now and Valentine's Day about this amazing special. With these rates, there's no excuse for not getting started on your fitness plans. Work out with a friend and reap the rewards! Please contact me through email with the tab above or call me at 229.415.3782 if you are ready to get started with a trainer or if you have any questions.

Weight Loss Diets

A huge component of any weight loss program is dietary intake. We know that if you burn more calories through physical activity than you consume, then you will lose weight, but what is the best way to go about selecting an effective eating plan? Many clients ask me, as their personal trainer, to provide a diet plan to help them maximize their results.

I am not a registered dietician. I am an exercise physiologist, so my specialty is working out, not nutrition. I took several nutrition classes in college, but that does not give me the authority to prescribe a diet plan. I can, however, outline a few nutritional facts.

A healthy diet is both adequate, with sufficient calories and essential nutrients, and balanced, providing different components of food in correct proportions. The diet of the average person in the United States is not balanced, with too much fried and fatty meat, sodium, and sugar, and not enough whole grains, low-fat dairy, fruits, or vegetables (Brown, Nutrition Now, 6-3,4.)

Protein and carbohydrates have four calories per gram, while fat has nine calories per gram. The Recommended Dietary Allowance (RDA) for adult males is 2,800 calories per day, while it is 2,200 for non-pregnant, non-lactating women. Nutritionists recommend 60 - 80 percent of total calories come from carbohydrates such as grains, vegetables, and fruits, and that no more than 30 percent of calories come from fat, preferably healthy fats from olives, avacadoes, nuts, and fish. The remainder of calories should come from lean protein sources (Edlin, Golanty, Brown, Health and Wellness, 89.)

There are all kinds of popular diet plans, such as the low fat, or Ornish Diet, low carbohydrate diets like the Atkins Diet, and the Weight Watchers diet, which uses reduction in total calories to achieve weight loss. Although I do not give my clients a specific diet plan to follow, I can recommend a few websites that I consider to have excellent nutritional advice. My favorite is the Eat Clean Diet, created by Tosca Reno, that considers itself to be a nutritional way of life rather than a diet, and concentrates on whole, natural foods, and eating small, frequent meals throughout the day. Special attention is paid to lean sources of protein and fruits and vegetables. Many of the recipes in the Eat Clean Diet cookbooks contain flavorful herbs and spices to season food. In my opinion, this is one of the healthiest eating plans out there, and much simpler to stick to than many other currently popular diets.

I am also rather fond of the Mediterranean Diet, in which most foods come from plant sources, such as fruits and vegetables, nuts, beans, and whole grains, and food is minimumly processed. Lean protein sources such as fish and seafood are preferred over poultry and dairy, and regular exercise and occasional, moderate wine drinking are encouraged. The Paleo Diet, sometimes referred to as the "Caveman Diet," also relies on all natural foods, but has much more of an emphasis on meats such as beef, pork, fish, and wild game.

Whatever kind of nutritional program you select. ensure that it is something that you can stick with. For example, if you love to eat meat, don't try to adhere to a vegetarian diet. Give the Paleo Diet a go instead. Don't think you are going to be able to continue a cabbage soup diet for more than a few days. Any diet that eliminates whole food groups or makes you feel weak or hungry all the time is setting you up for a binge.

The secret to my weight loss success was preparation. I would plan several days of meals beforehand. I packed lunch and snacks to take to work every day, and always kept healthy snack foods like carrots and celery, fresh fruits, and nuts around the house. I still do not keep junk food in my cabinets. If I want a splurge, I try to always purchase a single serving so I can indulge for the moment, but won't have more lying around calling my name.

If you lose weight by severe caloric restriction or by some type of fad diet, chances are you will gain all the weight back as soon as you resume your old eating habits. It's best to select a diet where foods come from a variety of sources and include all food groups. A healthy nutition plan paired with sufficient physical activity is the recipe for weight loss success.

All photos by Lindsi Jones of Lindsi Jones Photogrpahy

Yoga Challenge Check In

The comforting, relaxing melodies of the Native American flute from Mary Youngblood's "The Offering" float out of my speakers into the warm air. The candlelight flickers and I slowly awaken my limbs to rise out of Savasana. It is Day 8 of the 21 Day Yoga Challenge, and I am feeling wonderful. I am savoring every day of my yoga practice.

It has not been difficult to squeeze a yoga session into each day. I scheduled it in between clients or after classes when I have a break, and occasionally in the evening before bed. I look forward to each day's video with anticipation. Saturday, when I spent all day driving and attending the HOT HULA fitness® workshop, I decided to do some long, intense hamstrings and glute stretches instead of the daily video provided by Yoga Journal. Sunday, I was eager to catch up, and completed both Saturday and Sunday's videos.

The first few videos were a little more basic than I like my practice to be, so I just added a few demanding poses to round it out. Later in the week, I was pleased to see that they began to get a little more challenging. I thoroughly enjoyed Thursday's hip opening sequence with Rebecca Urban. Friday's side bends with Jason Crandell was an amazing stretch, and the backbend flow with Elise Lorimer was so awesome, I did it twice!

Today's video was a core focus with Rebecca Urban. It was a good ab strengthening sequence with a concentration on proper technique and muscle mindfulness. The one thing that disappointed me about it is that it's a repeat of Day 3. I think it's great that Yoga Journal sends participants an array of videos from different instructors with various styles, but I was hoping each day would have a separate video. If I really want to concentrate on a specific flow, I would repeat it. Yoga Journal recommends that we do this sequence again, really slowing down and concentrating on the way the muscles are feeling. I think they are trying to emphasize the importance of core strength as it relates to daily life, and create and reinforce muscle mindfullness by featuring this video again.

I try to be mindful of all my muscles during each practice. I often pause the video to work my body even deeper into a stretch, truly feeling each part of the body, and breathing throughout the movement. I want to get the absolute most out of each pose.

I will continue to look forward to each day's sequence with fervor. I think this challenge is a wonderful way to improve your current yoga practice, or get into the habit of adding it to your daily routine. The very best thing about it is that it is completely free! You can still sign up with Yoga Journal, and join me on my journey towards union of body and mind.