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
Friday, January 27, 2012
Thursday, January 26, 2012
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.
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.
Saturday, January 21, 2012
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
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
Wednesday, January 18, 2012
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.
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.
Sunday, January 15, 2012
My introduction to HOT HULA fitness®
HOT HULA fitness® is no joke. My entire torso, my thighs, my calves, my shoulders, even the muscles in the top of my feet and shins are super sore after my seven hour instructor training yesterday at Studio K in Orlando. HOT HULA fitness® is a new and exciting workout inspired by dances from the Pacific islands. It is very low impact, and emphasizes core movements with a focus on thighs, glutes, abs, and arms.
I discovered HOT HULA® fitness on the internet. Another Zumba® instructor posted a YouTube video of people doing it on Facebook, and I was intrigued. All the participants looked like they were getting a great workout and having a blast. The music was also extremely captivating. It's a fusion of traditional Polynesian drum beats with reggae and hip hop, and makes you want to move! Although I had never taken a live class, I registered for the instructor training, and am hoping to introduce this brand of fitness to the South Georgia area.
The program was developed in 2009 by Anna-Rita Sloss, based on her Samoan heritage and fitness background. It was debuted by 24 Hour Fitness at the IDEA World Fitness Conference in August of 2009. I am blessed to have discovered this program still in its chrysalis. I feel as though I learned a lot at the training workshop that I will use along my journey as a fitness professional.
When I arrived at Studio K yesterday morning, I was very surprised when Anna-Rita Sloss herself walked in. She is a very respected and knowledgeable figure in the fitness community. She has worked closely with Chalene Johnson, the creator of Turbo Kick, Hip Hop Hustle, and PiYo. I expected the training workshop to be conducted by an authorized trainer, but I was lucky enough to have registered for one instructed by the creator of the program!
We started off by introducing ourselves and listening to Anna-Rita describe how the HOT HULA fitness® program came into existence. There were only 12 of us attending the training. I am accustomed to Zumba® workshops with dozens, sometimes hundreds, of participants, and it was very nice to actually have contact with every person that was there. We were all given lava lavas, the traditional Polynesian sarong, which makes anyone look fabulous while moving her hips!
Then the dancing began. Anna-Rita demonstrated each basic move, going slow at first, then speeding up the tempo, and she walked around making sure everyone was practicing with perfect technique. Polynesian dances are quite different from the Latin dances my body is familiar with. In HOT HULA, we keep our shoulders relaxed, and our upper torsos relatively still while just moving the hips. We stay as low as possible, with a constant bend in the knees. It's like doing hundreds of ab crunches while in a half squat the whole time! Dancing to the beat of the music makes this kind of exercise extremely enjoyable. There's no jumping or hard stepping, and I could not believe how much I was sweating, and how fast my heart was beating from such low-impact movements!
We practiced the basic movements over and over, to the beat of Pacific drums, until Anna-Rita felt that we were ready for a combination. She then walked us through some combinations, and we rehearsed those until we were ready to put them together into a song. She blasted "Get Busy" by Sean Paul, and we all got busy on the floor. By then, my legs and abs were on fire, but I was having a great time!
Next came the one hour master class! We all really worked it! It was a blast, but I would have been lost if I hadn't previously gone over the basic movements. Whenever I do start teaching, I will make sure my students practice those basics until they're ready to move on. Some of the women in the video are moving their bodies in what looks to be an almost impossible way, but everything gets better with practice, and we will begin our classes at the most basic level.
The remainder of the workshop concentrated on our instructing skills. We divided into groups and practiced cueing and demonstrating the movements to one another. Other attendees who are already teaching were more than willing to help the beginners with our techniques. Cueing is the area that I will definitely have to drill myself on quite a bit in order to become a successful instructor. In HOT HULA, I will cue verbally, and I must keep count of the musical phrases. In Zumba® I just memorize the music and cue visually that a transition is about to take place, but I'm up for the challenge!
Lastly, each participant took a turn teaching the class, showcasing her instructing and cueing skills. Anna-Rita critiqued each of us, and determined whether each individual was ready to teach a class or not. If she thought we needed a little more practice, we are required to send her a video of us instructing to the camera for approval before we begin teaching. I really love that about the HOT HULA fitness® program. Anna-Rita wants to ensure that each instructor is qualified before sharing the program with others. This way it can be known that any HOT HULA class will be a good representation of the brand.
Anna-Rita said my voice was well projected, and my dance technique was good, but that I needed to be a little more comfortable in my sexiness. I think I appeared a little uncomfortable only because I am completely unfamiliar with Polynesian dancing. Anyone who has taken my Zumba® class knows that I am very comfortable in my sexiness, but I will need to practice the HOT HULA moves many more times before I am ready to teach them to a class. I am very excited to continue learning, and bring HOT HULA fitness to Valdosta. Attending this workshop, learning Polynesian dance moves, and meeting an awesome group of girls has been a phenomenal experience.
Some photography from the Studio K Facebook page
I discovered HOT HULA® fitness on the internet. Another Zumba® instructor posted a YouTube video of people doing it on Facebook, and I was intrigued. All the participants looked like they were getting a great workout and having a blast. The music was also extremely captivating. It's a fusion of traditional Polynesian drum beats with reggae and hip hop, and makes you want to move! Although I had never taken a live class, I registered for the instructor training, and am hoping to introduce this brand of fitness to the South Georgia area.
The program was developed in 2009 by Anna-Rita Sloss, based on her Samoan heritage and fitness background. It was debuted by 24 Hour Fitness at the IDEA World Fitness Conference in August of 2009. I am blessed to have discovered this program still in its chrysalis. I feel as though I learned a lot at the training workshop that I will use along my journey as a fitness professional.
When I arrived at Studio K yesterday morning, I was very surprised when Anna-Rita Sloss herself walked in. She is a very respected and knowledgeable figure in the fitness community. She has worked closely with Chalene Johnson, the creator of Turbo Kick, Hip Hop Hustle, and PiYo. I expected the training workshop to be conducted by an authorized trainer, but I was lucky enough to have registered for one instructed by the creator of the program!
We started off by introducing ourselves and listening to Anna-Rita describe how the HOT HULA fitness® program came into existence. There were only 12 of us attending the training. I am accustomed to Zumba® workshops with dozens, sometimes hundreds, of participants, and it was very nice to actually have contact with every person that was there. We were all given lava lavas, the traditional Polynesian sarong, which makes anyone look fabulous while moving her hips!
Then the dancing began. Anna-Rita demonstrated each basic move, going slow at first, then speeding up the tempo, and she walked around making sure everyone was practicing with perfect technique. Polynesian dances are quite different from the Latin dances my body is familiar with. In HOT HULA, we keep our shoulders relaxed, and our upper torsos relatively still while just moving the hips. We stay as low as possible, with a constant bend in the knees. It's like doing hundreds of ab crunches while in a half squat the whole time! Dancing to the beat of the music makes this kind of exercise extremely enjoyable. There's no jumping or hard stepping, and I could not believe how much I was sweating, and how fast my heart was beating from such low-impact movements!
We practiced the basic movements over and over, to the beat of Pacific drums, until Anna-Rita felt that we were ready for a combination. She then walked us through some combinations, and we rehearsed those until we were ready to put them together into a song. She blasted "Get Busy" by Sean Paul, and we all got busy on the floor. By then, my legs and abs were on fire, but I was having a great time!
Next came the one hour master class! We all really worked it! It was a blast, but I would have been lost if I hadn't previously gone over the basic movements. Whenever I do start teaching, I will make sure my students practice those basics until they're ready to move on. Some of the women in the video are moving their bodies in what looks to be an almost impossible way, but everything gets better with practice, and we will begin our classes at the most basic level.
The remainder of the workshop concentrated on our instructing skills. We divided into groups and practiced cueing and demonstrating the movements to one another. Other attendees who are already teaching were more than willing to help the beginners with our techniques. Cueing is the area that I will definitely have to drill myself on quite a bit in order to become a successful instructor. In HOT HULA, I will cue verbally, and I must keep count of the musical phrases. In Zumba® I just memorize the music and cue visually that a transition is about to take place, but I'm up for the challenge!
Lastly, each participant took a turn teaching the class, showcasing her instructing and cueing skills. Anna-Rita critiqued each of us, and determined whether each individual was ready to teach a class or not. If she thought we needed a little more practice, we are required to send her a video of us instructing to the camera for approval before we begin teaching. I really love that about the HOT HULA fitness® program. Anna-Rita wants to ensure that each instructor is qualified before sharing the program with others. This way it can be known that any HOT HULA class will be a good representation of the brand.
Anna-Rita said my voice was well projected, and my dance technique was good, but that I needed to be a little more comfortable in my sexiness. I think I appeared a little uncomfortable only because I am completely unfamiliar with Polynesian dancing. Anyone who has taken my Zumba® class knows that I am very comfortable in my sexiness, but I will need to practice the HOT HULA moves many more times before I am ready to teach them to a class. I am very excited to continue learning, and bring HOT HULA fitness to Valdosta. Attending this workshop, learning Polynesian dance moves, and meeting an awesome group of girls has been a phenomenal experience.
Some photography from the Studio K Facebook page
Thursday, January 12, 2012
Child Care for Zumba® classes
After having children, exercise often falls to the wayside for many American women. It's difficult to balance family life, a career, and friends alone. Trying to add regular workouts to a hectic schedule seems almost impossible. My Zumba® classes at Valdosta-Lowndes County Parks and Recreation Authority are now offering child care at the facility to make parents' lives a little easier.
My largest regular class is on Tuesdays and Thursdays at 6:00 pm in the basketball gymnasium at the Parks and Recreation Center at 1901 N. Forrest St, close to the intersection of Park Ave. and Forrest St. We average 50-70 participants each session, and the class atmosphere is truly the epitome of a fitness party! Everyone works out at his or her own level, while having a blast dancing to international rhythms.
We have a wonderful child care provider to keep your children occupied and supervised while you get to work out worry-free! Ms. Monica Martir will have activities for the children to do in a separate room. The cost is just $3 per child for the duration of the Zumba® class.
I trust that my five-year-old son is in excellent hands while I am teaching Zumba®. Ms. Martir has been a child care provider for over 15 years. She prefers supervising children in small settings so that she may give each child enough individual attention. She is comfortable watching children ages two and up. Her experience includes substitute teaching and working with special needs children. She loves caring for children, and their education is extremely important to her. She is also biligual, fluent in both English and Spanish.
Ms. Martir is committed to arriving early to make sure your child is in good hands while you prepare for your workout. She promises to give her undivided attention to the children while they are in her care. Parents can participate in Zumba® without having to worry about finding outside babysitter.
Ms. Martir has just recently made Valdosta her home. She moved from Orlando with her family, and is in the process of establishing her child care business here. If you are in need of a child care provider outside of Zumba®, please do not hesitate to contact Ms. Monica Martir at 229.469.2413. Her rates are reasonable and her references are excellent.
My largest regular class is on Tuesdays and Thursdays at 6:00 pm in the basketball gymnasium at the Parks and Recreation Center at 1901 N. Forrest St, close to the intersection of Park Ave. and Forrest St. We average 50-70 participants each session, and the class atmosphere is truly the epitome of a fitness party! Everyone works out at his or her own level, while having a blast dancing to international rhythms.
We have a wonderful child care provider to keep your children occupied and supervised while you get to work out worry-free! Ms. Monica Martir will have activities for the children to do in a separate room. The cost is just $3 per child for the duration of the Zumba® class.
I trust that my five-year-old son is in excellent hands while I am teaching Zumba®. Ms. Martir has been a child care provider for over 15 years. She prefers supervising children in small settings so that she may give each child enough individual attention. She is comfortable watching children ages two and up. Her experience includes substitute teaching and working with special needs children. She loves caring for children, and their education is extremely important to her. She is also biligual, fluent in both English and Spanish.
Ms. Martir is committed to arriving early to make sure your child is in good hands while you prepare for your workout. She promises to give her undivided attention to the children while they are in her care. Parents can participate in Zumba® without having to worry about finding outside babysitter.
Ms. Martir has just recently made Valdosta her home. She moved from Orlando with her family, and is in the process of establishing her child care business here. If you are in need of a child care provider outside of Zumba®, please do not hesitate to contact Ms. Monica Martir at 229.469.2413. Her rates are reasonable and her references are excellent.
Monday, January 9, 2012
21 Day Yoga Challenge
I picked up my first book on yoga in my early twenties, when I was just starting to explore the fitness world. I had heard that yoga had great physical and mental benefits, and I wanted to try adding it to my fitness program.
I absorbed the book and starting practicing regularly, sometimes twice a day. I thought to myself, "This is exactly like the warm up to all the gymnastic classes I took when I was a little girl." I was putting my body into all the poses I saw illustrated in the book, and reading the descriptions on what to do with your body while you're holding each pose, but I did not yet grasp the concept of synching my breath and movement.
I could go on and on detailing the emergence and evolution of my yoga practice, but I want to discuss my current commitment to Yoga Journal's 21 Day Yoga Challenge. I have practiced on and off for years, but I am making a pledge to myself that I will practice every single day for 21 days.
I practice yoga as a part of my regular fitness plan. I do it to increase my flexibility and range of motion, as well as use it as a way to clear my mind and relax. I have learned to be more patient from my yoga practice. To increase muscle flexibility, you have to stretch a specific muscle consistently. The longer you hold a stretch, the more pliable the muscle becomes, thus increasing range of motion. Flexibility is a primary component of physical fitness, and I am always striving to increase mine.
I will receive a daily email with a link to a yoga video. The videos will range from 15 minutes to an hour, and are instructed by respected members of the yoga community. Anyone may sign up for the challenge by registering on the Yoga Journal website. It's completely free, and a great way to get started in a yoga practice or broaden your current practice.
I selected the intermediate track because I already have an established practice. I performed today's video early this morning after a personal training client in the group exercise room at Anytime Fitness. I cut off the lights, turned Pandora internet radio on the Zen Garden channel, and completed the video watching it on a mobile device.
Todays video was very easy physically, but concentrated on synching movement and breath. I think it was an excellent introduction. The practice was led by yogini Kate Holcolmbe, and was about 20 minutes long. I felt relaxed and recharged, ready to go about my day when it was over.
I would love to have some company on my 21 Day Yoga Challenge. Please contact me if you are participating as well, and we can form a support group. I will continue to update my progress as the challenge continues, and I look forward to meeting each day's practice with enthusiasm.
I absorbed the book and starting practicing regularly, sometimes twice a day. I thought to myself, "This is exactly like the warm up to all the gymnastic classes I took when I was a little girl." I was putting my body into all the poses I saw illustrated in the book, and reading the descriptions on what to do with your body while you're holding each pose, but I did not yet grasp the concept of synching my breath and movement.
I could go on and on detailing the emergence and evolution of my yoga practice, but I want to discuss my current commitment to Yoga Journal's 21 Day Yoga Challenge. I have practiced on and off for years, but I am making a pledge to myself that I will practice every single day for 21 days.
I practice yoga as a part of my regular fitness plan. I do it to increase my flexibility and range of motion, as well as use it as a way to clear my mind and relax. I have learned to be more patient from my yoga practice. To increase muscle flexibility, you have to stretch a specific muscle consistently. The longer you hold a stretch, the more pliable the muscle becomes, thus increasing range of motion. Flexibility is a primary component of physical fitness, and I am always striving to increase mine.
I will receive a daily email with a link to a yoga video. The videos will range from 15 minutes to an hour, and are instructed by respected members of the yoga community. Anyone may sign up for the challenge by registering on the Yoga Journal website. It's completely free, and a great way to get started in a yoga practice or broaden your current practice.
I selected the intermediate track because I already have an established practice. I performed today's video early this morning after a personal training client in the group exercise room at Anytime Fitness. I cut off the lights, turned Pandora internet radio on the Zen Garden channel, and completed the video watching it on a mobile device.
Todays video was very easy physically, but concentrated on synching movement and breath. I think it was an excellent introduction. The practice was led by yogini Kate Holcolmbe, and was about 20 minutes long. I felt relaxed and recharged, ready to go about my day when it was over.
I would love to have some company on my 21 Day Yoga Challenge. Please contact me if you are participating as well, and we can form a support group. I will continue to update my progress as the challenge continues, and I look forward to meeting each day's practice with enthusiasm.
Sunday, January 8, 2012
Zumba® Biggest Loser Challenge
To help all my faithful Zumba® participants reach their fitness goals, I am holding a Biggest Loser Challenge. We won't be monitoring pounds lost, but rather inches. It will kick off on Thursday January 12th, and finish March 8th. That gives you guys eight weeks to work as hard as you can!
I will begin measuring participants before Zumba® at Valdosta Parks and Recreation on the 12th. Class starts at 6:00 pm, and I am planning to arrive at 5:00 to ensure I can get all the measurements completed prior to exercise. I will be doing all measuring before class starts for greater accuracy. Sweating and fatiguing muscles could affect the numbers. I will do this every Thursday for the duration of the challenge.
I will be taking measurements from three areas. The first will be the waistline. The definition of waistline is the narrowest part of the torso between the umbilicus (belly button) and xyphoid process (just below sternum on the rib cage) so it may be different for each individual. The second place I will measure will be the abdomen. I measure this as two inches below the navel. The third measurement will be taken around the hips. These three places are the primary areas where women hold the most fat, so a reduction in inches from these areas usually means the subject has lost fat rather than lean muscle.
I am getting together a very nice prize pack for the winner. Details on the contents will come at a later date. Several of my Zumba® students have volunteered to add some exciting items to it. I'm sure the winner will be very happy, not only with the prize, but with her new figure!
There is no cost to sign up, and I won't be cutting off registration on the 12th. If you'd like to join at a later date, you may, but be aware that the other participants will have a head start if you wait! So far, I have 19 people signed up, so there will be some fierce competition. I'm so excited to provide an incentive for reaching your goals. You can expect some killer workouts in my classes over the next few weeks to help you along the way!
I will begin measuring participants before Zumba® at Valdosta Parks and Recreation on the 12th. Class starts at 6:00 pm, and I am planning to arrive at 5:00 to ensure I can get all the measurements completed prior to exercise. I will be doing all measuring before class starts for greater accuracy. Sweating and fatiguing muscles could affect the numbers. I will do this every Thursday for the duration of the challenge.
I will be taking measurements from three areas. The first will be the waistline. The definition of waistline is the narrowest part of the torso between the umbilicus (belly button) and xyphoid process (just below sternum on the rib cage) so it may be different for each individual. The second place I will measure will be the abdomen. I measure this as two inches below the navel. The third measurement will be taken around the hips. These three places are the primary areas where women hold the most fat, so a reduction in inches from these areas usually means the subject has lost fat rather than lean muscle.
I am getting together a very nice prize pack for the winner. Details on the contents will come at a later date. Several of my Zumba® students have volunteered to add some exciting items to it. I'm sure the winner will be very happy, not only with the prize, but with her new figure!
There is no cost to sign up, and I won't be cutting off registration on the 12th. If you'd like to join at a later date, you may, but be aware that the other participants will have a head start if you wait! So far, I have 19 people signed up, so there will be some fierce competition. I'm so excited to provide an incentive for reaching your goals. You can expect some killer workouts in my classes over the next few weeks to help you along the way!
Friday, January 6, 2012
Zumbatomic® coming in January
Zumbatomic® is a dance fitness program created by Zumba® for kids ages four to twelve. It combines high energy international music with kid-friendly choreography and games to teach children that exercise is fun, and that it is a very important part of a healthy lifestyle. I will be starting a weekly class here in Valdosta at Leapin' Lizards Party and Fun Zone later this month.
The children will be divided into two age groups. Li'l Starz are four to seven years old, and Big Starz are eight to twelve years old. The first half hour of the Zumbatomic® class will be aimed at Li'l Starz, and the second half will target Big Starz. This is just a recommendation because often children have limited attention spans, but the children are welcome to participate for the entire hour if they wish.
I do take into consideration that children's bodies are still developing, and I encourage them to move freely and naturally. A Zumbatomic® class is not just an adult Zumba® class that uses kid-friendly music. The steps are broken down during Zumbatomic® more so than in an adult class to make the children feel successful. The Zumbatomic® program also uses games to break up any monotony and help develop cognitive processes, as well as make it fun and easy.
The goal of Zumbatomic® is to show boys and girls that exercise is fun, and to help them develop a healthy lifestyle that includes regular exercise. The program can have many positive affects on children such as teaching them respect for others, teamwork, pride, confidence, and resposibility, as well as helping them improve coordination, balance, memory, and creativity.
The next Zumbatomic® session will begin on January 21, 2012 at Leapin' Lizards Party and Fun Zone on Dale Dr, right off St. Augustine Rd across from Blanton Commons Apartments, about a mile from the Valdosta Mall. The Li'l Starz will begin at 10:00, am and Big Starz start at 10:30 am. The cost for the entire session is $50 per child. This will include the weekly Zumbatomic class plus play time on the inflatables afterward. You can be sure your child will sleep well after Zumbatomic® and active play!
Please contact Jessica at 229.415.3782 for more information or to register your child.
The children will be divided into two age groups. Li'l Starz are four to seven years old, and Big Starz are eight to twelve years old. The first half hour of the Zumbatomic® class will be aimed at Li'l Starz, and the second half will target Big Starz. This is just a recommendation because often children have limited attention spans, but the children are welcome to participate for the entire hour if they wish.
I do take into consideration that children's bodies are still developing, and I encourage them to move freely and naturally. A Zumbatomic® class is not just an adult Zumba® class that uses kid-friendly music. The steps are broken down during Zumbatomic® more so than in an adult class to make the children feel successful. The Zumbatomic® program also uses games to break up any monotony and help develop cognitive processes, as well as make it fun and easy.
The goal of Zumbatomic® is to show boys and girls that exercise is fun, and to help them develop a healthy lifestyle that includes regular exercise. The program can have many positive affects on children such as teaching them respect for others, teamwork, pride, confidence, and resposibility, as well as helping them improve coordination, balance, memory, and creativity.
The next Zumbatomic® session will begin on January 21, 2012 at Leapin' Lizards Party and Fun Zone on Dale Dr, right off St. Augustine Rd across from Blanton Commons Apartments, about a mile from the Valdosta Mall. The Li'l Starz will begin at 10:00, am and Big Starz start at 10:30 am. The cost for the entire session is $50 per child. This will include the weekly Zumbatomic class plus play time on the inflatables afterward. You can be sure your child will sleep well after Zumbatomic® and active play!
Please contact Jessica at 229.415.3782 for more information or to register your child.
Try our video maker at Animoto.
Wednesday, January 4, 2012
Zumba® in the Club!
Toward the end of 2011, some other local instructors and I introduced Zumba® to the Valdosta nightlife scene. In November we held our very first "Zumba® in da Club" master class at the Neon Cowboy nightclub. The floor was on fire with six different instructors and dozens of participants! It was so popular, they begged for more, and we had "Zumba® Ladies' Night Out" at Mikki's Bar in December. Check out some of the photos. To see more, please visit and become a fan of my Facebook page Zumba Fitness with Jessica Avera.
Special thanks to Lindsi Jones Photography for capturing all these amazing images!
Special thanks to Lindsi Jones Photography for capturing all these amazing images!
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