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!

My very first HOT HULA® fitness class

I was introduced to the HOT HULA® fitness program in January when I attended an instructor training workshop in Orlando. I took the workshop because it seemed like a fun new class format, and, even if I decided I wasn't interested in teaching it, I would still get CEUs toward my fitness certifications. I fell in love with HOT HULA® fitness right away. I got an intense, fun, low-impact workout from the class, and I knew I had to bring it to the Valdosta area.

This program requires each workshop participant to become certified before instructing a class. Since I had never done HOT HULA® before, I certainly wasn't ready to start teaching right away, so I took the instructional materials and practiced at home whenever I had spare time. I absolutely love that this program requires approval before starting up a class. Many fitness class formats just give you some instruction and send you out to teach, but Anna-Rita Sloss, the creator of HOT HULA® fitness, wants to ensure that all her instructors are qualified before they represent the program.

If a trainee instructor feels ready, she may send Anna-Rita Sloss Enterprises a video of herself auditioning her teaching skills to gain approval in order to start teaching. I decided I would wait until I took another workshop before I auditioned. I attended one last weekend in Gainesville, Florida. Since I was more familiar with the moves this go-around, I was able to keep up and get much more out of the training instruction. Each workshop participant had to take a turn teaching the class to determine whether she would become certified, while Anna-Rita took notes on our performances.

After the audition, Anna-Rita approved me to teach! I was ecstatic! HOT HULA® is SO fun and a GREAT workout! I can't wait to share it with others.

I immediately started planning my first class. I needed a location where I could start as soon as possible that had appropriate, barefoot-friendly flooring. The owner of Valdosta Nutrition offered to let me teach in his facility, so I scheduled my first class for today, Thursday, May 3 at 8:30 am. I recently dropped a Zumba® class during this time slot, so I knew some of my previous students would be willing to try it out.

I had just three days to organize my class format and advertise. I must have been pretty successful at promoting it because I had 17 participants show up! I was anxious and excited to get started!

I kept this first class very basic. I warmed up the participants with some isolations and easy movements and a few stretches. Then I broke down some basic moves to the rhythm of Polynesian drumbeats.

I showed the class how to do a "tamau," in which participants "smile with their hips," moving them side to side. We practiced it slow and then at tempo, then traveled from one side of the room and back, while keeping our upper body stable, our weight in our heels, and knees bent to work the legs and abs intensely and continuously.

Then I broke down the "ami," or hip circle. We practiced it in both directions, slowly at first, and then speeding it up. By this time, I was completely drenched in sweat! Next I taught the class an "afata," or box with the hips. They caught on fast!

After the step breakdown, we did a few combinations to some fun reggae songs. Everyone seemed to be having a good time. I definitely wasn't the only one sweating. All the participants said they could really feel the burn! Of course I yelled for them to stay low at least a dozen times! We cooled down with the Cupid Shuffle, and hung around afterward for some socializing and sipped recovery shakes from Valdosta Nutrition. I think the class went very well for the first time. I can't wait until my next class, a week from today on Thursday, May 10 at 8:30 am at the same location.

Juice Plus!

I do not feel comfortable promoting or selling any product without being 100 percent sure it is healthy and effective. I do not agree with many of the diet, weight loss, and detox fads that are currently popular. I have been taking a product called Juice Plus regularly for about three months now. It has taken me that long to be sure that I fully supported it before telling everyone I know about it.

Juice Plus is not a fat loss aid or a detoxification formula, but a way to make you healthier by giving you more of the nutrients and antioxidants that you need in order for your body to run in its most efficient manner. It is not considered a supplement, but as a whole food. It is a capsule that contains dehydrated, organic, raw fruits and vegetables.

The first time I heard about Juice Plus, I didn't think that I needed it because I love to eat lots of fruits and vegetables. Some friends of mine started taking it and telling me how beneficial it was for them, so I decided I wanted to learn more.

I attended an event where I watched several videos about Juice Plus, as well as discussed its properties, and I decided I wanted to get it for my boyfriend. He only eats perhaps two or three servings of fruits and vegetables per month, and I am convinced he needs much more. I chose to give it a try myself as well so that I could put my son on it at no cost with a children's health study that the company offers.

I didn't see many changes during the first month or two. Then I started noticing that I had to take my son to the barber shop more frequently because his hair was growing faster. Soon after, I noticed that some of my scars were beginning to fade. Several scars that I have had since childhood are now barely visible. I have been told that my skin looks more even and healthier. My fingernails are now stronger, harder, and just keep growing and growing!

The thing I liked the best that I started to see happening was that my nightly food cravings were going away. I used to have extremely intense cravings for nuts and dairy products at bedtime. I would eat spoonfuls of peanut butter and giant cups of cereal and milk or yogurt late in the evening, which is not the best time to consume anything high in fat and calories.

Experts say that we have these cravings because our bodies are lacking some kind of vitamin or mineral. I truly believe, that, through my consistent ingestion of Juice Plus, my body is receiving all the nutrients it needs, and therefore I don't have senseless night cravings. Juice Plus is not meant to be a weight loss product, but I have lost a few pounds just because I'm not eating high calorie snacks immediately before bed.

Many of the nutrients contained in the multi-vitamins that most Americans consume are unable to be absorbed and used by our bodies. We were designed to fuel our bodies with food from the earth. We could survive. and live a healthy and prosperous life, by eating strictly plant foods. Our creator did not intend for us to live off of processed junk such as hot dogs and snack cakes. Everyone can benefit from more fresh fruits and veggies in their diets, and Juice Plus helps bridge that gap between what we should be eating versus what we actually consume.

I have just told you guys about my personal experience with Juice Plus, but please check out the scientific research and read all about it on my Juice Plus website. I am planning two events over the next few weeks where you can learn more. There will be a Wine & Wellness social on Friday, May 11th at 7 pm at the home of Amy Meier, a local Juice Plus distributor, where we will discuss ways to prevent diseases over a glass of wine. Then, on Wednesday, May 16th, we will have a whole food facial party, also at Amy's house. We will be talking about skin care and building our immune systems as we sip green smoothies. Space is limited for both these events, so please RSVP at 229.415.3782 or email me at jmavera2002@yahoo.com if you are planning to attend. Let's get healthier together!

Photography is from the Juice Plus website.

NSCA Spring Clinic

I have several fitness certifications that I have to obtain continuing education credits in order to keep. I am a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, which basically means I have the knowledge, skills, and abilities to teach athletes how to become better at whatever they do. Although this sounds likes a very specific certification, I use a great deal of what I have learned every time I teach a group fitness class or train a client.

Today, Saturday April 28th, I attended the NSCA GA State Spring Clinic. I am lucky it was held in Valdosta this year. I usually have to travel to these events. This clinic is a gathering of strength and conditioning professionals listening to various presenters on old and new field applications, as well as many hands-on activities to help us learn new ideas and interpretations.

There was a speaker from the University of Michigan, an Olympic judo champion, a private high school strength coach, a female strength coach from the university of florida, as well as a doctor of health and kinesiology sharing information with us.

Most of the speakers presented in a lecture format, but one took us into the weight room to demonstrate some new and innovative exercise equipment. I feel that I am able to learn more easily from hands-on activities. It's often difficult for my mind to remain on one subject while sitting still in a chair.

Although I am not a current practicing strength coach, I still am able to take back information presented to use on my personal training clients and group exercise class participants. Not many of my clients are athletes, but they can still all benefit from strength and conditioning exercises. They will, undoubtedly, be able to increase their performance in daily functional activities as a result of greater health, strength, flexibility, and muscular endurance

Caption Contest Winners

I had some difficult decisions to make! Thanks so much for all your awesome comments. The winners have until the end of the month to use your free classes. If there is a winner who is unable to attend, you may transfer your passes to someone else. Here they are!

"You made me laugh so hard, tears are running down my leg... My LEG!!!"
-Lindsay Howard

"Hey! You in the back, put a lid on it! Or maybe YOU would like to come up here and teach my Zumba class?! Yeah... Thats what I thought."
-Rebecca Rice

"Botox before class was not a good idea."
-Annabel Morris

I also have one honorable mention award winner for the third picture:
"That gator jumped this high out the swamp," by Katherine Hendricks, who wins one free class pass. I couldn't let that comment go unrecognized!

Thanks so much to everyone who participated! Many of your quotes had me rolling in the floor laughing! Remember these passes are for classes at Anytime Fitness or Valdosta Parks and Rec. Stay tuned for more upcoming contests!

Caption Contest

I am currently holding a contest on my Facebook page Zumba® Fitness with Jessica Avera. I have posted three pictures of myself teaching a Zumba® class, and I would like you guys to think of witty captions to go with each. There will be one winner for each picture, and he or she will receive two free class passes to Zumba® at Anytime or Parks and Rec. I will select the winners on Sunday evening, April 8. Be sure to post your captions by 6:00 pm on Sunday. Good luck to all!

Metro Dash

I recently competed in a Metro Dash adventure race in Atlanta, and it basically kicked my behind. I have participated in several other events, including the Warrior Dash and Tough Mudder, but neither of those required even a portion of the physical demand needed to complete the Metro Dash.

I registered for the race a couple of months ago, and was able to round up a team with three other girls. I checked out videos of past events, and read about it on the Metro Dash website. I felt like I was in good physical condition, and that I would be successful at this kind of challenge.

I began seriously training for it about a month prior to race day. I added deadlifts, pushups, dips, rows, assisted pull ups, burpees, box jumps, and even flipping tractor tires, hurdles, and climbing walls to my regular routine. I knew the race would be continuous, so the last week before the event, I did these kinds of exercise without breaks in between. I felt ready.

I didn't work out at all the day before the race, and I made sure to eat lots of nutritious food to prepare my body. I got plenty of rest, and headed up toward Atlanta the morning of the event.

We arrived about an hour early, checked in, and proceeded to watch other competitors attempt the course. Hardly anyone was running. Everyone seemed to be going at a leisurely pace. I know the race is about time, and I intend to push myself as hard as possible.

We noticed that there were a few obstacles that not many people were able to finish successfully. One was a series of hanging ropes with handles at the bottom of each. Participants were required to swing from handle to handle until reaching the last one in order to complete the obstacle. Another was a wall with a rope hanging from the top that we were supposed to climb over.

If you could not complete an obstacle successfully, the rules state that you must complete a set number of burpees in order to go on to the next challenge. Almost all the athletes were doing burpees beside the two previously mentioned obstacles. They looked extremely tough.

Our team lined up to race. I was pumped! When the start whistle blew, I ran to the first obstacle, which was flipping tractor tires a certain distance and back. Piece of cake. I ran to the next one, carrying a large, heavy medicine ball a set yardage and back. The following one was picking up a huge stone ball and running with it. By then, I was more than a little winded. I kept pushing on.

Next were box jumps. I've practiced these in the gym numerous times. The first two were relatively easy, and then my legs didn't want to work for the third, and highest, box. I had to take a few seconds rest to recuperate because I was determined to complete each challenge the correct way. I didn't want to just step over it. I waited about ten or fifteen seconds, and then attempted it again, this time successfully! I went on to leap up onto three more boxes, the proceeded with the race.

Then, we had to pick up a sledgehammer and a tire and run a set distance and back. It was a little awkward, but not too bad. Next up was the rope ladder. It was quite a bit more difficult than it looked. The whole thing was shaking, and the rungs were spaced further apart than I would have liked. Pulling myself up onto each level was a challenge, but I made it to the top without having to rest. Now we understand why everyone was walking rather than running. This is tough!

Next were the dreaded monkey bar type things. You had to be more like a swinging monkey to complete this one! I hadn't seen even one person get all the way to the end, but I gave it my best shot. Didn't make it. Burpees it is! Now, I had seen quite a few people make it over the wall using just a rope, even a few women, but I guess I didn't have the right technique. I attempted it twice, but to no avail. More burpees.

Then we had to make our way over a series of ropes around two feet high. That wasn't too unpleasant, but I had to lift my leg up super high to get over. Good thing I'm flexible!

Next were cargo nets. They were not hard at all, but I had to wait for several minutes, literally, while some girls tried to make their way across it. I didn't want to just run over them. That set my time back, but I wasn't too upset about the recovery time I was able to get!

Then came the hardest part for me: the rope traverse. It was just a horizontal rope that we had to shimmy across using our hands and legs. I had never done anything like that before. There must be some kind of technique to getting across quickly with minimal pain because a couple of my team mates made it across without a problem. Not me. I wrapped my hands and ankles around the rope and slowly made my way across. After about three hoists, my biceps were on fire, but I kept pulling. I was using nothing but upper body strength. It seemed the fastest way, but there must be a method to use your legs too.

When I was only about six feet from the end of the rope, my arms were toast, but I refused to give up. I wrapped my arms around the rope to rest for a moment, which helped get some strength back in my biceps, but made huge bruises on the insides of my arms later. I gave it one more pull, and had to rest again. There were other contestants dropping around me, unable to hold on, but I refused to let this obstacle beat me!

By then, there were spectators and other competitors yelling at me to keep going, that I only had a few more feet, and that they knew I could do it! I can't let all these people down! I HAVE to hang on! After a few more grueling minutes, I made it! It was complete torture, but I finished! I had never had such a pump in my biceps, and my arms felt like noodles. I will need lots of practice doing that if I attempt the Metro Dash again next year.

Next up was the 12 foot wall we had to somehow make it over. My body was spent from the rope, so I had to take a little break. They had me go first so I could sort of rest until I had to help them over. I made it without any major issues, and walked back around to help the other girls over.

Continuing on, we had to do a farmer's walk with kettlebells, run a set distance and back carrying a 50 pound sandbag, and finally the sled pull. Those were all challenging and tiresome, but manageable. I was so relieved to cross the finish line!

Our times were monitored by a bracelet we wore with a tracking chip. My time was a little over 18 minutes to finish. I remember hearing that the average times were between 10 - 15 minutes, so I felt extremely defeated as I packed up to leave. You can't argue that we all gave it our best shot though. My arms felt like Jell-O, and it took much longer for my heart rate to return to normal than it does during my regular workouts. This race is no joke. All four of us were totally pooped!

A few days after the race, I received everyone's results in an email. We didn't enter the elite division, which is what you have to register for to be eligible to win. It was our first attempt at the Metro Dash, and we knew it would be difficult. The fastest female in the elite division finished in 20 minutes. Seeing that made me feel great! Everyone on our team completed it faster than 20 minutes. We would have all been the winners. We will definitely enter as elite athletes next year!

Coming next: Steak Dinner!