Free Beginner Zumba® Class Saturday, January 17th, 2015

Zumba® is designed for anyone and everyone! There are instructors who teach classes while sitting in chairs or wheelchairs, and there are even classes for blind and deaf participants. 

Starting a new exercise class can be downright terrifying. Maybe you've never been to a gym, you are afraid you will give out after the first five minutes, or you think people will laugh at you. 

I wanted to give local Valdoata residents a chance to experience a Zumba® class designed just for beginners. I will break down the most common steps I use in my classes, we will put together some fun combinations, and I will answer any questions you may have. 

Please "like" my Facebook page Health, Fitness and Performance with Jessica Avera and find me on Instagram @jessicaaverafitness.

Group Fitness Class Playlists

I spend hours scavenging the internet for new music to use in my group fitness classes. The right music really sets the tone for my students' workouts! Here are the songs I am currently using in my classes:

ZUMBA

Convention Warm-Up - DJ Francis
Algo Me Gusta De Ti - Wisin & Yandel (featuring Chris Brown and T-Pain)
Bajo la Tormenta - Serfio George's Salsa Giants
Anaconda - Nicki Minaj (clean version)
Fireball - Pitbull (featuring John Ryan)
Que Que - Dillon Francis, Diplo, and Maluca
Bend Ova- Li'l Jon (featuring Tyga)
La Perla - Zumba Fitness
La Cata (radio edit) - Edalam
Wine it Up - DJ LBR (featuring Nappy Paco)
Mi Mulata - Frankie Negron
Propuesta Indecente - Romeo Santos
Drop the Game - Flume & Chet Faker


YOGA

Evil Beauty - Blackmill
Angels - The xx
Afterglow (Akira Kiteshi Remix) - Phaeleh
Spirit of Life - Blackmill
Lullaby - The Cure
Intro - The xx
Crystallize - Lindsey Stirling
Let It Be- Blackmill
Death Letter - Johnny Farmer
No Ordinary Love - Sade
Lost (Chill Version) Sunlounger & Zara

Eating Healthy on a Tight Budget

I had a super tight food budget this week, and I wanted to share with you how I was able to make it work. You won't see any ramen noodles or $1 fast food value menu items in this meal plan! All these meals are fast, easy, healthy, and CHEAP!

I see recipes in fitness magazines all the time that are labeled "quick and simple", but they have fifteen ingredients and a 30 minute prep time. I'm sure they are healthy and delicious, but who has time for that? My nutrition plan for this week is truly easy, using only a few main staples.

I only spent around $30, and kept my hunger at bay all week!  

Workout of the Week: Yoga

Right after high school, I gained a lot of weight when I transitioned from the life of a physically active high school student to a lethargic college girl. The absence of sports and PE really took its toll on my body. I got back into working out in my early twenties to lose weight, and began experimenting with different workouts.

I had heard yoga was great for your body, and was popular among celebrities, so I decided to give it a try. I bought a book on yoga that described its history, as well as provided illustrations of asanas (yoga poses). I discovered that many of them were stretches that I had done in gymnastics classes as a child, and I started practicing them regularly.

Within a few months, I was just as flexible as I had been as a child! This was exciting to me! It doesn't take long to become flexible. It just takes consistency.

Although I had the stretching down pat, I didn't understand the breathing patterns that go along with yoga. I signed up for a live class, and was a little confused because most of the class was centered around respiratory exercises, and all the postures were extremely basic.

I continued to focus on my stretching, and didn't attend more yoga classes for a while. After I began teaching Zumba, my muscles became tighter and imbalanced. The few minutes of stretching I was doing after my workouts wasn't enough to counterbalance all the wear and tear that high impact aerobics was doing to my body, so I knew I needed to seek out more yoga.

I started doing yoga videos at home, and soon gained a deeper understanding of the yogic philosophy. The main goal of a yoga practice is to gain mastery over the mind. It's not easy to relax your mind and think of nothing. With consistent practice, I was able to start controlling my thoughts better.

Yoga became my sanctuary. I started going to classes again when a new yoga studio, Sutherland Yoga Studio, opened up in town. It was so much easier to leave my cares and worries at the door when I practiced in a group setting than when I did yoga at home. There was always a distraction: laundry, cleaning, the phone, or whatever. When I went to a class, the entire hour was focused only on my practice.

Even though I am a fitness instructor, I didn't want to teach yoga, because that was ME time. I didn't want to think. When I'm instructing, I have to constantly think about what comes next, while simultaneously helping others with their practice. I like to just DO yoga.

Jammin'

The speakers are pumping. Sweat droplets are flying in all directions. There's a giant smile on my face, and my body is moving to the beat. I am completely lost in the music as I dance my cares away.

Zumba still makes me feel this way, even though I've been teaching lots of classes every week for almost six years. That doesn't just happen. I have to keep up with the latest hype. I get bored easily, so I have to constantly change up my classes to keep myself interested. If I'm not energetic and enthusiastic about what I'm doing, how will I be able to motivate my class participants?

I stay inspired by attending continuing education workshops and researching ways to improve myself as an instructor. I am also always looking for hot new music to introduce to my students. I took a road trip to Columbus, Georgia for a ZIN (Zumba Instructor Network) Jam session over the weekend, and it ignited a fire inside me that I will be able bring back to my classes!

A ZIN Jam Session is a three hour workshop for licensed Zumba instructors in which we learn new choreography created by a Zumba Jammer (instructor selected by Zumba Home Office to teach). This particular Jam Session focused on Reggaeton, a popular rhythm that we use in Zumba, and was led by Jammer Ahaja Scott from Atlanta.

I was willing to drive three hours each way to go to this jam because I feel like I could improve my own choreography of Reggaeton songs. The ones I come up with are kind of boring and repetitive. I definitely got my money's worth out of this one! I left feeling much more comfortable with it, and super inspired to introduce my students to more of this rhythm.

Ahaja, nicknamed "Baby", explained the history of Reggaeton music to us. It is influenced by Caribbean and Latin music, and originated from Puerto Rico and Panama in the 1980s. Then she demonstrated the main steps that the Zumba program uses for Reggaeton music, and showed us many variations of each one. Next, she guided us through complete choreography for two different songs. We practiced and practiced, and she had us take turns teaching the songs ourselves in front of the attendees.

Here is a link to one of the songs: La Pregunta by J Alvarez

The first time I heard the song, I thought it was kind of boring, but Baby made the choreography amazing! Even though the rhythm is slow, she put sexy moves together to make it really focus on core muscles. I hope my class loves it as much as I do!

Another incredible part of the Jam Session, was the list of Reggaeton songs that Baby included in our handout. It was comprised of fifteen songs that would be perfect for our classes. I picked out a few that I am in completely in love with, and will be working on my own original choreography for them. My classes are going to see much more Reggaeton in the future. The Jam Session motivated me exponentially, and I know my teaching tonight will reflect that passion!

Workout of the Week: Jiu Jitsu

Have you ever seen a someone wearing a "TapouT" T-shirt and wondered what it was all about? Tapping out is way to submit to another opponent in the martial art of jiu jitsu. Jiu jitsu is used frequently in mixed martial arts fights, and "TapouT" is a brand of clothing that sponsors the fights, worn by fighters and fans.

Even though jiu jitsu involves more thinking than exercising, I leave every class I attend pouring sweat with exhausted muscles, so I chose it as my workout of the week this week. I want an active lifestyle for the rest of my days, so I like to try new workouts regularly. I have decided to commit to writing a blog about a different workout every week, and what better one to start with than my latest passion: jiu jitsu!

Martial arts have been around since the dawn of man, originally used in warfare, but transitioning mainly to sport with the emergence of weapons and military in modern civilization. No one knows the exact history of jiu jitsu. Most scholars say Buddhist monks from India brought it to Asia. Others say it was developed in Greece during the time of the Olympians, while many more think that jiu jitsu originated from the Ming Dynasty in China. What we do know, is that it was refined in Japan between the 8th and 16th centuries, and the term "jiu jitsu" was first heard in 1532. The art was brought to Brazil in 1914, where it continued to develop into the form that we practice today.

The word "jiu jitsu" comes from the Japanese word "jujutsu", with "ju" meaning gentle, flexible, or yielding, and "jutsu", which means art or technique. Jiu Jitsu is a grappling (rolling on the ground) sport, that uses traps, holds, and joint locks to defeat an opponent. It was developed as a method of hand-to-hand combat when striking proved ineffective, such as when the adversary was wearing armor. When an opponent submits, or "taps out", then he is defeated. Photo from www.graciemag.com.

I first attempted a jiu jitsu class in 2008. I had a friend who was a mixed martial arts fighter, and I used to prescribe workouts for him that would help increase his endurance. He talked me into trying it, and I loved it! I attended classes regularly for about six months, but had to stop because of scheduling conflicts with work.

This past October, I heard that a new mixed martial arts gym, Reflex MMA, had opened up that was close to my home, and they were offering a kid's class. I had been looking for a good extracurricular activity for my son, so I signed him up. I learned that the adult classes were later in the evening, and would fit my busy schedule, so I began attending as well.

I have been going to classes between two and four times per week, as often as my schedule allows, since October, and I think I have improved myself as a person, an athlete, and a martial artist greatly in the last nine months. Learning jiu jitsu gives me more self-confidence, and I feel a huge sense of accomplishment when I am able to execute a move properly. I'm still not very good when compared to many others in the class, but it's an ongoing process. I'm learning more and more each week. My instructor, Coach Kam, always says to us that a black belt is a white belt who never quit, so I'm not giving up!

Each class begins with an aerobic warm up to get our bodies warm and our joints prepared for the intensity. We run, shuffle, and then do some technical drills. Next, we gather on the mat while the instructor breaks down and demonstrates the moves that we will learn, and then we practice them on each other. We will stop several times during class while the coach shows us things that we are doing wrong, or gives us tips on how to perform each move more efficiently. The class usually ends with some live competition, when we grapple one another to submission.

While jiu jitsu is an incredible skill and a great workout, it's not for everyone. You have to be tough in mind and body. I was forced to submit more times than I can count before I ever won a match against someone. When I was finally able to apply my knowledge while grappling an opponent, I felt extremely fulfilled! I have also had a few minor injuries since practicing regularly, but nothing to debilitate me.

I get a great workout every time I take a jiu jitsu class, but the object is to learn how to apply skills without expending too much energy. I am not on that level quite yet, but I am continuing to learn. More importantly than just exercising, I am gaining knowledge from jiu jitsu classes that I will have for the rest of my life!

Next workout of the week: YOGA!

How Low Can You Go? Is It Safe to Squat Super Low?

Do you even squat? This sarcastic question shows up in the news feed of social media sites regularly, often accompanied by a picture of someone squatting butt to heels. But some say that squatting, especially below parallel, (when your hips go below your knees) is bad for your knees and back. Let's explore the evidence.

Any weight lifting exercise, particularly the squat, can cause an injury if done with improper form, too much weight, or without adequate recovery. You must be conscious of your technique, be careful that you're using the correct amount of weight for your ability, and ensure that you've given your muscles enough rest between sets and between workout sessions.

According to the American College of Sports Medicine's current comment on squat safety, the notion that squatting is bad for your knees began with a study from the 1960s of military troops who were using squats during training. The study showed that the ligaments around the knee were damaged in the subjects. The ACSM feels that this study was skewed because the subjects were paratroopers who jumped out of planes regularly, causing excessive impact when landing. Landing hard on the ground is a more realistic reason why the subjects had knee injuries.

There have been many studies since then, all with findings that the squat is a safe exercises. The ACSM says that there is "no increased instability created relative to depth of squat." I personally feel that the ACSM is the "gold standard" when it comes to health and fitness. Their articles are all based on scientific research.

On the other hand, a Men's Fitness article expresses one strength and conditioning professional's view that heavy squats cause back injury. Strength coach Mike Boyle doesn't prescribe his athletes squats because he thinks they compress the spine and makes the body move in a way that it isn't meant to. This article is his perspective based on his personal experience, not on a scientific study.

The Huffington Post published an article recently entitled "Squats are Safe, But You're Probably Doing Them Wrong,"
The title sums it up. The author goes on to describe how full squats work the entire lower body, and half squats (those that aren't very deep) focus mainly on the quadricep muscles (those in the front of the thigh), and tend to neglect the hamstrings and glutes (back of the thigh and butt.) He also states that squats strengthen the connective tissue (tendons and ligaments) around the knee, which helps decrease the chance of injury. People usually have pain from squatting because they're not doing them with proper technique.

Based on my 10 years experience as a personal trainer, and many more years as a workout fanatic, I agree completely with Mike Rippetoe, the author of the Huffington Post article. Deep squats hit all your leg muscles effectively. I have been squatting below parallel regularly for around 15 years, and I have never had any pain or injuries due to my squats.

When I was in college, I was a competitive powerlifter. In each competition, I squatted, bench pressed, and deadlifted as much weight as I possibly could for one repetition. We HAD to squat below parallel, or we were disqualified. During this period, I did experience some lower back pain, but after discussing it with my coach, I started stretching my hamstrings several times every day, and soon all my discomfort was gone. The squatting wasn't the source of the pain. Tight hamstrings from all the heavy weights were causing a pelvic tilt that influenced my back negatively. All I needed was some stretching!

Toddlers have the best squat form when they're playing. This natural inclination for deep squatting makes me believe that they are definitely within most people's normal range of motion. Photo credit: www.pagingsupermom.com

Let's talk about form. I think most people experiencing problems from squatting aren't doing them correctly. Squatting low is much more difficult for certain people. For example, people with tight hip flexors (muscles around your hip/groin area) physically can't get their hips very low. I currently have a personal training client with this issue. I am working on improving her squat by having her sit down on a step and stand back up. For each set, I take away a riser so that she has to sit down a little lower.

Another group of people with trouble squatting properly are those with long legs. A long femur (thigh bone) makes it very difficult to lower hips without the knees going forward. If your knees go past your toes during a squat, it causes tension on the knee joint rather than the thigh muscles. and that can certainly cause injury. I have one client that I worked with a LOT in order for her to get proper form. I had to hold my hands in front of her knees to keep them from going forward. It took a lot of explaining on my part, and lots of work for her, but she was able to learn! Here she is deadlifting just about her entire body weight!

Most people need good coaching in able to squat deeply with correct form. I often begin teaching squats by having clients do kettlebell swings or granny shots with a medicine ball to get them used to their hips going back rather than their knees going forward. Then we will do regular squats with no weight before adding resistance.

Some lucky people find it natural to squat very low. This client loves her deep squat! She goes heavy too!

I think squatting low is perfectly safe as long as you do it correctly. I have my group fitness class participants do squats on a regular basis, but never with weights unless I am able to coach them appropriately. I constantly remind them of what they need to do to squat correctly, but not everyone can get it in the beginning. Like everything else, practice makes perfect!

The squat is a phenomenal exercise for strengthening and toning legs. To answer the question "How low can you go?" The correct answer is as low as you want, as long as you're practicing excellent technique! 

Client Spotlight: Bikini Competitor Ashley Hollingsworth

I've been a personal trainer for over 10 years, but I have never trained a bikini, physique, or bodybuilding competitor, until now! My personal training client, Ashley Hollingsworth, is stepping on stage this Saturday for her debut bikini competition! I'm so proud of all the hard work she's been putting in to prepare for this contest.

I met Ashley at Anytime Fitness about a year and a half ago. She began attending my 6:00 am Boot Camp classes with a friend. She was already well on her way to being healthy and fit. She had recently lost around 65 pounds on her own, and was looking to take her workouts to the next level. She was a faithful student, and within a few months, had built quite a bit of lean muscle.

A health issue caused her to stop working out for several months. She had to have her gall bladder removed. Her docs said it had gone bad as a result of all the weight that she had lost. After her recovery, she called me about personal training. She had enjoyed my Boot Camp classes, but felt that she gained muscle mass too easily, and wanted a more personalized workout plan.

I prescribed exercises that would increase her muscular endurance, and help her burn fat, without adding too much bulk. We did resistance training with low weight and high repetitions, and little or no rest in between sets of exercises. We worked opposing muscle groups on the same day so that she was able to go immediately from one exercise to another without tiring. For example, chest and back are on opposite sides of the spine; chest performs pushing movements while the back primarily pulls. Ashley could alternate between exercises focusing on these two muscle groups without too much fatigue in one area.

Her body started responding the way that she wanted it to, and, in January, she decided to set a new goal. She wanted to strut her stuff at a bikini competition! She enlisted the help of other fitness professionals for her nutrition plan and posing practice, and I planned the workouts that would get her body where it needed to be.

We continued to focus on muscular endurance workouts, adding some circuit training and plyometrics to the mix. She needed to add a little muscle in her lower body and abs, so I gave her heavier weights with less repetitions when she worked those areas. As we neared the competition, and her diet became more strict, I changed her exercise prescription to all heavy weights and more interval cardio so that she could maintain her muscle mass while simultaneously burning fat.

I'm feeling awesome about her progress. She looks amazing! I have no doubt in my mind that she has given all she could to prepare for this competition. Even though this is my first experience training a bikini competitor, I know I presented her with the appropriate workout plan to give her exactly what she needed. She's going to rock that stage on Saturday!

My Journey Into Becoming a Fitness Professional

In 2000, I developed a passion, some may say obsession, for fitness. I had gained quite a bit of weight after high school, and I started working out as a way to lose weight and get healthier. I became addicted to the gym. Exercising was the highlight of my day, every day!

After reaching my weight loss goals, I decided I wanted to learn more, and I hired a personal trainer. My trainer, Alex, introduced me to new resistance training concepts and pushed me to my physical limits. I loved it. I was so inspired by my training sessions that I decided I wanted to become a trainer one day as well.

I was in college, but hadn't decided on a major yet. I chose Sports Medicine, but later changed it to Exercise Science. I wanted to make working out and helping others reach their fitness goals a part of my life forever.

I volunteered in the Valdosta State University Weight Room, and was mentored by Coach Michael Doscher, the Strength and Conditioning Coach. He recommended that I pursue a certification by the National Strength and Conditioning Association, the only accredited certification in the field. I took his advice and got the study materials.

As a senior in college, I got a job as an student assistant in the VSU Fitness Center. Along with another student, I taught a basic physical fitness class to freshman and sophomores. I was able to gain lots of experience helping others while still in school. I was also competing in powerlifting competitions, and trained at four different facilities with different people. I was so eager to learn everything I could from as many people as possible.

I registered to take the certification exams for the NSCA Certified Strength and Conditioning Specialist. It requires a four year degree in a health science field, so I would have to wait until after graduation to receive my certification. This title requires individuals to be extremely knowledgeable in human anatomy and physiology, exercise testing and prescription, considerations for special populations, as well as be familiar with how to train athletes to be better at sports performance. I studied more than I have ever studied for anything, and I was super nervous. It was more difficult than I imagined, but I passed!

I received my certification in 2004 while completing an internship at Dekalb Medical Center Wellness Center in Atlanta. I got a few clients through the Wellness Center, and worked hard to try to give them appropriate programs.

After my internship, I stayed at the Wellness Center for a few more months to get more experience. I trained a few people and taught some group fitness classes, but then life got in the way of my career for a couple of years. I got married and had a baby, moved back to my hometown, and then got divorced not long after.

I gained a lot of weight when I was pregnant, even though I worked out until right before I gave birth to my son. I was eating a lot, and only exercising about 45 minutes a day. After tipping the scales at 237 right after my son was born, I decided I had to do something about my weight. Who was going to take an overweight fitness professional seriously?

I got serious about my diet again, and created a weight loss workout plan for myself. Over the course of about a year I lost around 80 pounds, and I finally had my athletic physique back!

I was ready to jump back into my career, but wasn't sure of how to get clients. I thought I should I have gone to school for marketing instead of Exercise Science. I started hanging out a the gym as often as possible, and throwing myself into my workouts.

Then, in 2008, I discovered Zumba® Fitness. I had always loved world music, dancing, and culture. It was a perfect fit for me! I started doing the DVDs every day, and got hooked. After a few months, I wanted more Zumba® than just videos, but there were no live classes in my area. I decided to take an instructor training workshop, which turned out to be one of the best decisions I have ever made.

I started teaching Zumba® not long after, and then my career took off. I had students who were looking for a personal trainer, and I started getting more and more business. I worked a regular job during the day, and trained clients and taught classes early in the morning and after work.

My clients started getting results and telling thir friends. Word spread about how my Zumba® students enjoyed classes, and my business grew and grew. In January 2011 I was able to quit my day job for full time fitness!

I have to give credit to my son's awesome babysitter, who kept him at odd times so that I could build clientele. I used to have a client at 4:30 am, and she was willing to take him, still sleeping, at 4:00 am! Sometimes it was after 8:00 pm before I was able to pick him up in the evenings as well. I am truly grateful that I had so much dependable help caring for my son.

Now my days are a little more normal, and I am able to make my own schedule. I can participate in school activities with my son, as well as take off work whenever I need to. I am incredibly blessed to have a job that I love that pays the bills.

Body sculpting classes this week at Anytime Fitness

This week I will be subbing lots of body sculpting classes at Anytime Fitness. I am super excited about teaching different formats!

I'll be teaching Iron Body Monday through Thursday morning at 6 am. During Monday's class, we will work legs and shoulders. Tuesday, we will focus on chest, arms, and abs. Wednesday's class will concentrate on back and shoulders, and we will work legs, arms, and abs on Thursday. Every class will have cardio and flexibility training as well.

Monday and Friday, I will be instructing Total Body Sculpt at 10 am. We will get a fun, full body strength training workout with added cardio. This class will blast lots of calories, as well as tighten and tone muscles.

I will teach Zumba® Toning Wednesday afternoon at 5:30, followed by Yoga at 6:30. I used to teach Zumba® Toning weekly, so I am looking forward to doing it again this week. I've missed the moves, as well as all my awesome students!

Classes at Anytime are included in their Functional Training Monthly Package, or are $5 for an individual class. No sign up required. Group fitness classes are a great way to stay motivated, learn the basics of strength training, and work your body in new and different ways. Hope to see you in class!

I'm baaaaaack!!!!!!

Around nine months ago, I started having these coughing fits after high intensity cardio, or if I was around allergens such as smoke, dust, or pets. I didn't think much of it, and figured it was just a temporary problem and would surely go away after a while. A few weeks went by, and I started feeling like I couldn't get enough air in my lungs while I was teaching Zumba®. My son had asthma as a baby, and I still had some of his albuterol inhalers lying around, so I started using them as needed.

I had no other symptoms indicating that I had a cold or any kind of infection. I simply couldn't breathe very well while exercising. I had no idea what was going on in my lungs, but it was definitely starting to affect my performance during my Zumba® classes. I wouldn't think about my breathing issues prior to getting on stage to teach, and within minutes, I could barely focus on teaching because I was worried about my next breath. On several occasions I had to sprint out to my car to grab my son's inhaler during the middle of my class, and use it in order to continue.

I went on a vacation over the summer, when I didn't exercise at all, and I thought maybe my body just needed some rest. I figured that my lungs would be fully functional when I returned to working out.

No such luck. I was struggling to breathe within the first few minutes of doing any kind of cardio. Plus, I had started to wheeze at night at little. My son's inhaler was getting low, so I finally decided to go to the doctor. He asked me lots of questions, and he said it sounded like exercise induced asthma. He prescribed me my own inhaler to use prior to exercise, but told me I need to come back for testing if it didn't work or I had to use it when regularly when I wasn't exercising.

Puffing on the inhaler worked great prior to jogging, lifting weights or general physical activity, but not so much for Zumba®. I would use it before class, and then have to use it again two or three times over the course of a one hour class just to be able to go through the movements and breathe at the same time. I felt like I wasn't being fair to my class participants because my lungs couldn't function properly. I was too concerned with just inhaling and exhaling to be effective at instructing, although my students didn't seem to notice.

I also started having to use the medicine to control my wheezing. I would wake up several times each night with labored breathing that would only subside with a puff from the inhaler. I starting needing to use it every few hours on the weekends, even when I wasn't exercising at all.

My son got a trampoline for Christmas, and I was just as excited as he was about jumping on it. One afternoon we were playing on it for a while, and after about ten minutes I had to stop because my chest started closing up. I'm like a kid and can't just lightly bounce on a trampoline. I like to jump as high as I can, and do flips and crazy stunts. I go all out and I love it. Well, when I got off, I could not breathe. I started coughing and coughing and gasping for air. I had to run and frantically search for my inhaler. It took me a few minutes to find it, and I was struggling so hard to breathe, I thought I might need to go to the emergency room. After a few puffs off the device, I was finally able to catch my breath, but that was the final straw. I was going back to the doctor.

I went back and they used a spirometer on me to determine my lung capacity. I had to blow into a machine all different kinds of ways, as hard as I could, as long as I could, and more. All that blowing made me seriously lightheaded! Then they gave me a mask and hooked it up to a nebulizer machine so that I could inhale the medicine vapor. After several minutes on the nebulizer, they removed the mask, and I had to blow in the spirometer again a multitude of ways. Then the staff went off to analyze the results.

They concluded, that yes the medicine improved my lung function, so I needed to be on an asthma maintenence plan. I received another kind of inhaler called Dulera to use every morning and evening. My healthcare provider told me to continue using the albuterol inhaler before exercise to give the medicine time to get into my system, but that hopefully I wouldn't need it anymore.

Within a few days, I wasn't wheezing at all, and only had to use the albuterol inhaler during Zumba®. It's been about two weeks since I've been using the Dulera regularly, and just the other night I finally taught a full class without having to struggle for air!

I think my aerobic capacity has diminished a little since I have been unable to really push myself, but no doubt I will get it back quickly. I am so relieved that I now have my asthma under control! I can focus on teaching and motivating my students without worrying about my next breath!

Both my parents were diagnosed with asthma as adults following healthy childhoods, so maybe it's genetic. I remember spending nights in the emergency room as a child because my dad had lots of severe asthma attacks. It could have also been caused by all the Newports I smoked in my twenties. Whatever the reason, I am so glad that our medical technology is able to solve my problem. It would be horrible not to be able to succeed at my career because of a health issue.

Now that I have my breathing back, my students can again expect me to push them to their limits. I love teaching group fitness classes!

Maintain, Don't Gain Holiday Challenge Success

Many Americans succumb to the lure of holiday treats while trading in regular exercise for Christmas parties and visiting with family, and end up several pounds heavier at the first of the year. To combat all the splurging, I organized a Maintain, Don't Gain Holiday Challenge for the participants in my Zumba® class at Valdosta Parks and Rec, and I was extremely impressed with the results!

All the students who wanted to participate in the challenge weighed in during the first week of November. I would weigh again the first week of January, and anyone who maintained or lost weight during the two month span would receive one free class pass, and all those names would be put in a random drawing for a free 10 class punch card and other Zumba® goodies.

I posted some motivating status updates on my Facebook page to help participants remember to indulge in moderation and keep up the physical activity over the course of the challenge, and continued to remind those who came to class about it as well, but I didn't conduct any midpoint weigh-ins. It was really up to each individual to have the willpower to not gain weight over the holiday season.

I began post weigh-ins last week, and finished up just prior to Zumba® last night. There were 36 people who weighed in at the beginning of the challenge. Out of those, 21 participated in the post weigh-in. Of the 21 who weighed, 15 either maintained or lost weight. Three participants lost over 10 pounds, and 6 lost between 5 - 10 pounds! I am very proud of all those who accepted the challenge!

Several participants told me that they ate smaller slices of pie or went out walking after a large meal because they knew that they had to weigh-in after the holiday. I am so glad that my challenge helped motivate people to make healthier choices during a time most are overindulging. I'll definitely be holding the Maintain, Don't Gain holiday challenge again next year!

Zumba® is for anyone and everyone!!! Please check out my promo video.

UPDATED GROUP FITNESS CLASS SCHEDULE 2013

MONDAY: 8:30/9:00 am - Curves Circuit with Zumba® at Curves on Northside
4:30/5:00 pm - Curves Circuit with Zumba® at Curves on Northside
6:00 pm - Zumba® at Moody AFB Fitness Center Annex

TUESDAY: 6:00 am - Boot Camp at Anytime Fitness
4:15 pm - Zumbatomic® at Brooks County High School
6:00 pm - Zumba® at Valdosta Parks and Rec

WEDNESDAY: 8:30/9:00 am - Curves Circuit with Zumba® at Curves on Northside
12:00 pm - Zumba® at Moody AFB Fitness Center Annex
5:30 pm - Zumba® Toning at Anytime Fitness

THURSDAY: 6:00 am - Boot Camp at Anytime Fitness
8:30 am - HOT HULA fitness® at Valdosta Nutrition
9:30 am - Yoga at Valdosta Nutrition
6:00 pm - Zumba® at Valdosta Parks and Rec

FRIDAY: 12:00 pm - HOT HULA fitness® at Moody AFB Fitness Center Annex

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!