For the past three weeks, I have been participating in Yoga Journal's 21 Day Yoga Challenge. I made a commitment to complete a yoga practice every single day for 21 days. The first two weeks, I was faithful about doing it daily, but I honestly slipped a little the last week.
Upon registration, I received an email that stated I would receive a link to a yoga video by email every morning for the duration of the challenge. Perhaps due to technical difficulties, I did not receive a video for three days in a row, and I just plain forgot to do it on those days, and that led to getting out of the habit. I could have logged in to the Yoga Journal website and made the effort to find the day's video (I discovered this later) but I got sidetracked and never did it.
I completed the same challenge last year, and I'm almost 100% sure that I received a video link every day for 21 days. I think it may have gotten quite a bit more popular this year, resulting in some technological problems. I can't complain too much because the whole thing is completely free!
I learned a lot, and was able to get back into the habit of practicing regularly. I thoroughly enjoyed all the videos. I was very, very impressed with one of the instructors. Elise Lorimer rocks! I love the way she tells you exactly what to do with every part of your body during each pose. She uses extremely descriptive language and her cute "uh-huhs" make practice more enjoyable. I searched online for a DVD of her classes, but I don't think she has one. I was able to find some good YouTube videos though. I will definitely be doing those at home in the future.
Although I wasn't completely successful at practicing every day for 21 days, I was able to become more mindful of my body, and even increase my flexibility a little. The best part was inspiring other people to practice. My sister Rebecca has now added a daily yoga practice including meditition to her routine, and this 21 Day Challange was a catalyst to that. Please let me know if this challenge has motivated you to practice regularly as well!
Friday, February 3, 2012
Friday, January 27, 2012
Zumba® Playlist
Another installment of songs I am currently using in my Zumba® classes:
Push It Fergasonic - DJ Axel mix
La Vida es un Carnaval - Celia Cruz
Shake Senora (Remix) - Pitbull ft T-Pain & Sean Paul
Descarga en Do - Sonora Carruseles
Marjaani Marjaani - Sukhwinder Singh
Something for the DJs - Pitbull
Zoomer - Les Jumo
Party Rock Anthem (Mambo Electric Remix) - Ariana
Bolo Ta Ra Ra - Daler Mehndi
Ven Conmigo - Daddy Yankee ft Prince Royce
Mi Corazon Esta Muerto - Rakim & Ken Y
No Puedo Vivir Sin Ti - Ilegales
Velocidade 6 - Mulher Melancia
Chori Chori - Aneela ft Arash
How Low Can You Go (radio edit) - Ludacris ft Shawnna
Tyalee - Sahara
Ice Ice Baby - Vanilla Ice
So Fine - Sean Paul
Let Me Take You to Rio - Esther Dean ft Carlinhos Brown
Suave - Nayer ft Pibull and Mohimbe
Yeah - (Batuka Mix) DJ Joaj & DJ Payasso
Drop It (Coconut Riddem) - Alison Hinds
Zookey (Lift Your Leg Up) - Yves la Rock
Salta Sin Parar - King Africa
Lean Like a Cholo - Down aka Kilo
Obsesion - Aventura
Broken Sorrow - Nuttin' but Strings
Open Road (I Love Her) - Chris Brown
Sweet Love (Night Shift) - Busy Signal
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
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.
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