Week #6 / Lights!!!

Ok, I don't have anything new for the Rec Center gals except for you are awesome! You have kept up your numbers and that is great. Oh, remember that the instructor feeds off of your energy and so you have got to give it your all. If you have energy to give then the instructor will have twice as much to share with you. That really goes for all of you Zumba shakers out there! Bring on the energy!

It is Zumba Love Week at Desert Palms right now. What that means to you is: if you bring anyone to a Zumba class for $5 and show them the love you have for Zumba and they like it and want to sign up for a membership then the fees will be waived. Sweet! If you have no one to come with and you want to try it then come on over! We are also having a special Wednesday Night class tonight from 7-9 pm. Anyone can come, non-members are $5 and we will be doing giveaways. It should be a really fun night and if you were not there last night at class then you need to come check out the lights!! The space will be tight but I personally think it is more fun to Zumba that way!

Desert Palms new Zumba classes: All the ones we have right now will stay the same. These are additions or age changes.

Tues: Zumba Kids 4:30 pm ages 5-8
Thurs: Mommy & me Zumba 10:30 am ages 2-4
Thurs: Zumba kids 4:30 pm ages 9-11
Sat: Teen Zumba 9:15 am in the yoga room ages 12 and up

If any of you are looking for some good workout wear then look no further. A Zumba fan has passed on this great website and they are Utah based. She loves the sports bra she has purchased from them and would recommend it to anyone! Check it out. www.ayayay.com

Protein, protein, protein! Isn't it yummy? Did you find yourself having a hard time getting enough every day? The best way I get it is by having a protein supplement shake once a day. The shake alone gives me 20 grams and the calories are in the snack range so it ends up being a good way to get it all in. I make my own shakes because a lot of the store bought ones have to many calories, sodium, sugars and what not so if you want my yummy recipe I will give it to you! Keep trying to get the protein your muscles need everyday!

Week #6 Challenge - It is ab week!

Focus on your abs everyday. You do not need to do much but get those abs working. You have 29 muscles that are in your abdominal core and half of them you can not see. The stabilizer muscles are the inner muscles that need to be strengthened so that your overall balance and strength will be at a higher level. Every movement that you do stems from your core so you need to build a good strong center so that all your other activities can go more smoothly and it will help prevent any injury. One of the best exercises to help with the inner muscles is the plank. Try to do it everyday for a minute. If that gets to easy then do it for 2 minutes with a 30 second rest in between and so on. I have a attached a picture of the abdominal plank and how your form should look. I am teaching the abs class at Desert Palms on Friday at 8:30 am. It is a good way to get them in before your Zumba class! Good Luck to you all!

Zumba Love Week #5

Desert Palms starting next week is having Zumba Love Week. What them means is...if you bring anyone with you that is not a member they pay $5 for the class and then if they like it and sign up for a membership they will waive all the fees. Cool Hu! Also we are having a 2 hour class on Wednesday from 7-9pm the Marti and I are teaching. We will have prizes to give out and 2 hours worth of tons of fun! Same deal goes for your friends or family. Bring them along for $5 and then have them sign up and they get all the fees waived! You don't want to miss this, I promise! Marti and I have not taught together since October and we miss it and we have so much fun teaching together. Member or not, come and join us.

Zumba around town - Don't forget that WCCC is having there Club Zumba on Thursday night Feb. 4th from 7-9pm. The cost is $5. It has been themed as a rockin 80's party so come dressed up in your best workout gear from the 80's. I personally have found the sweetest outfit to wear! It is worth coming just to see it. April will be the head lady and I will be her side kick helper person. I am doing two routines that should bring back lots of fun memories from that decade.

On to our next challenge-

Did you skip any of your breakfasts this last week? I hope by eating a good breakfast you felt the benefits throughout the day. Make sure you continue to do so every morning. Make sure you always get a good amount of protien first thing in the morning. Which leads me to my next challenge...

Challenge for week #5 - You need to get 50-60 grams of protein a day.

The more protein you eat the less hungry you will feel throughout the day. Protein feeds your muscles and when you are working out your muscles need a lot of protien. Some ideas of ways to get your protein.. eggs, nuts, peanut butter (small amount), lean meats, low fat cottage cheese, yogurt, protein shakes and protein bars. Pack yourself a protein snack so when you have the erge to eat then grab for some protien first before carbs! Good Luck!

Week #4 with updates

Alright, for all you night Zumba shakers I personally sat down with the manager at Desert Palms and ordered the lights! YEA! We hope to have them installed within the next 2 weeks. I think this is going to be great for us and the gym. Desert Palms will be the only gym in town that will offer the party atmosphere at night. If we can get a lot more people coming then we can add more classes. That is up to all of you to make that happen.

Rec Center ladies - don't forget that we have added a Monday 10:30 am and a Tuesday 5:30 pm. They are both going good so keep up the numbers!

Zumba around town - Next week on February 4th at the Washington Community Center they are having Club Zumba. It will cost $5 and it is from 7-9 pm. Yes, that is 2 hours of straight Zumba. The best part - it is an 80's Zumba party! You need to come dressed up in your best 80's workout gear and shake it to the best 80's songs. You won't want to miss it. April will be doing most of it and I will be helping on the side with a couple of routines. It will be great!

Challenge - so I hope you did good by taking out one favorite food and drink for the week. Did you realize how much you were actually consuming of these products? I did, I have to be honest I did eat some chips and salsa one evening but not near as many as I would have. My craving for corn chips have greatly decreased from doing this so that makes me happy! So make sure you write it down in your book!

Challenge for week #4 - Do not skip breakfast!

For those of you that were told by your mother when you were young that "breakfast is the most important meal of the day", well she was right ladies! When you wake up and start your day and get to busy to eat your body tells it self that it is going to go in starvation mode even if you don't feel hungry. Your body needs good food to fuel it for the day. You need to be aware of what you are eating though, cereal goes right through unless it is a hearty oatmeal or granola. Add some fruit or best of all eggs and you have your self a well rounded meal. Healthy carbs, fruit (natural sugar) and protein will make and produce more energy for you throughout your day. When you make your meal try to stay in the 400 or below in calories. It is a meal not a snack so think hearty but lean! Good Luck!

Hello Again!

So I have really neglected our blog and I promise to do better. I will be posting our weekly challenge and also some video routines when I can get them recorded. The video that is posted is one of our newer instructors and her name is Josie. You can also say hello to Melesa in the back ground. I didn't tell her to move so she just gets to be in it! The name of the song is, "Hokey Pokey" by The Puppies and you can get this on itunes. Enjoy and stay up on your challenges!

Week 3 Challenge - Eliminate your favorite item of food and drink!

My favorite item to eat right now is corn chips so good bye for now! When you take out something that you really like you realize how much of that item you really were eating everyday. If you are a soda or fruit juice or whatever makes you go yum yum besides water then eliminate that drink (diet coke drinkers, I am talking to you). I have a big spill on carbonation that I could give you but that will be at a later challenge so for this week it is just taking out items that are your favorite. That doesn't mean supplement with something else but just passing it up for the week. Make sure you write it down in your notebook of challenges how much you realize you are addicted to some items. Write your feelings about it. A lot of times you will achieve goals if you dig down a little deeper and really start to understand why we do things!! Good luck to all of you and remember that loving yourself starts on the inside!

Flashmob!

Ok ladies and gents-
Here is the flashmob routine. I filmed this on the first day of the New Gym being opened so please excuse Margaret and Cameron as they move across the front and there is some talking going on in the back ground. I wanted to re-film but never got a chance so this is as good as it gets! If you don't know about the flashmob please email us and we can update you the info. This will all take place on Dec. 31st. The next practice will be on Dec. 5th at town square park!

New Desert Palms!

3 days left! The new Gym opens on Saturday the 14th. Marti and I personally have toured the building and I was in awe! It is state of the art everything. I can't say enough about the building so the best thing to do is go the new Desert Palms and check it out for your selves. You will not be disappointed. I hope all of you have taken advantage of their special and if not you have until Friday at 1:00 pm to do so! Love you all and we will see you Monday morning ready to shake it!

It's Coming Soon

I know we haven't posted for awhile but we are busy trying to get all the new instructors and our new gym open! That will take place in 10 days! Marti and I are really excited to teach there and we hope that all of you will join us there. Desert Palms will be the hip new place to work out! Once we get established there we will be back to posting our new routines and any other info that we can give you! Thanks again for loving Zumba!