Bring on the TRX!

I took the TRX suspension training workshop over the weekend, and I am extremely excited about it! It really is an amazing product. I can't wait to use it on my personal training clients! I have no doubt that it will help them on their fitness journeys. For a detailed description and background on the TRX, please visit trxtraining.com.

Four other trainers from Anytime Fitness 5 points and I went to Orlando to take the training course offered by TRX to teach us how to use the equipment safely and effectively. The gym is currently adding a group fitness room, and it should be ready to hold classes by September. No other facility in Valdosta offers TRX classes, and we are all eager to get it started.

During the workshop, our TRX education specialist, Jules Benson, first went over the mechanics of the TRX suspension trainer, and demonstrated proper ways to anchor and adjust it. Each participant had a chance to practice shortening and lengthening it, and making sure it was securely fastened. Then, everyone got a chance to experience a short workout Ms. Benson created for us. I was pouring sweat after only a few minutes! My core was worked from every angle, and I got a serious pump in every muscle. I was amazed at what an awesome workout I was able to get on it in a very short time!

Each student received a TRX manual filled with explanations of dozens of exercises you can do with the TRX suspension trainer. Everyone was able to practice adjusting it for each exercise, and got to try out all of the movements. Ms. Benson kept a close eye to ensure everyone was executing the exercises properly. We learned ways to modify them for the needs of different clients, and how to increase and decrease resistance. The suspension trainer can be used to improve both muscular strength and endurance, as well as flexibility, balance, and coordination.

The last activity we performed during the training course was developing exercise prescriptions using the TRX suspension trainer. All the workshop participants were divided into groups, and each group was given a scenario. All the cases were different, and we had to select a series of exercises appropriate for the fitness goals of each imaginary client. This was very specific as to what we, as personal trainers, will be doing with the suspension trainers in our daily routines.

After completing the training course, I feel confident that I can use the TRX suspension trainer to effectively train my clients. I am anxious to start using it for my own workouts as well!

Public Health Awareness Day

This morning, I got the chance to spread even more Zumba® Love! I participated in the South Health District's Public Health Awareness Day at Southeast Elementary School. They provided many free health screenings such as blood pressure, cholesterol, and body fat tests. There were all sorts of health and wellness related booths spread throughout the gymnasium, and spilling into the classrooms and even into Scott Park across the street. Some included a chiropractor, a Red Cross blood drive, many participants from South Georgia Medical Center and the Health Department, and even a bounce house and face painting for kids. One of my regular class participants, Ms Sherri Strayhorn, got her free screenings done, and had optimal results on everything! That is proof that Zumba® can definitely improve your health!

I had a classroom reserved just for mini Zumba® classes. I had many participants come by to try out the dance fitness craze. At one point, the room was completely packed! Children and adults of all ages and fitness levels were getting down with some Zumba moves all morning long! A photographer came in and shot some pictures of our little fitness party, so hopefully, Zumba® will make the newspaper again. I was honored to have a chance to participate in Public Health Awareness Day!

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.