Summer Holidays

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

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

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

What Am I Going to Wear?

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

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

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

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

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

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

Do It Right!

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

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

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

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

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

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

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

My Excursions in North Georgia

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

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

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

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

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

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

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

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

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


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

Updated Playlist

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

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

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

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

Exercise in the Morning?

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

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

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

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

1500 E. Park Avenue

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

Supplement Suggestions

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

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

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

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

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

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

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

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