Can you believe we are going into week 7 already. Time is going by so fast!! I hope you all had a great week and it was filled with fitness and healthy eating. I hope your goals are still on track so make sure you look at them and re-evaluate so you can stay on top of them. Life can get overwhelming sometimes and we let the most important things slip by. Remember that you are your top priority. You need to keep yourself healthy for the sake of your kids, husband, wife and busy lifestyle. If you are positive about yourself and feel good about what you are doing then that makes a world of difference on your attitude towards the life trials that are thrown at us everyday. Oh and I have a full blown trial everyday (my preteen girl and soon 2 preteens and it won't get any better I'm afraid) and I want to pull my hair out everyday but taking deep breaths and making sure I get my exercise in for the day helps me a lot!
Rec Center ladies, where are you? The Tuesday and Friday class are getting smaller and smaller. We are used to having in the high twenties but have been down by ten each week. I hope you are doing ok and we hope to see you back soon. Please let us know if we, as your instructors, can do anything to bring you back to Zumba. We love teaching there and you have been a great crowd to get to know!
Desert Palms is having there Grand Opening Event on Saturday the 20th. They are having a fitness fair and will have a lot of companies there representing their product and services. It is free to the public from 10am -3pm. They will have free food there from 11-1pm. They are also giving out a lot of cool prizes. The rates for the Grand Opening week are $19.95 a month and if you sign up this week you get a gift and entered into the grand prize drawing. There are four Grand Prizes and they are sweet! The best part of the whole day is that there is an outdoor Zumba class at 11am in the parking lot and it is free to the public. SWEET! I will be teaching it so bring all your friends and family and join me for a great class in the open air! If you have any other questions let me know! I know that all the prizes are really cool because I was the Event Coordinator on this one so come join me at Desert Palms on Saturday and bring any one and every one you want!
Thank you to all of you that joined us last week at Zumba Love on Wednesday. We had 65 people and it was so much fun. Two straight hours of Zumba (31 songs) was crazy! We had such a great turn out that we will be doing more of those in the future, so thank you so much for loving Zumba!
How are your abs feeling? Mine are a little sore but a good sore! I hope by implementing more abs into your routine made you realize how often you use your abdominal muscles for everything. I couldn't cough yesterday without my abs hurting. Just remember that you have 29 muscles that are in your abdominal cavity and you use them all everyday! They are crucial for any fitness goal and if you continue to build your strength in your abs then your fitness routines overall will become more efficient.
Challenge for week #7- Working on your lower half / legs!
We are going to focus on your legs this week. What you don't realize (if you have them) is that you have one of the best exercise machines in your house, your stairs! You walk up and down them all day and if you don't you should. You can give yourself a great 15 minute leg workout by using your own stairs. Here is a great stair workout - start out by walking up and down your stairs 5 times. When you get to the bottom of 5 then do standing squats. Do 2 sets of 20. Then do a wall sit for 1 minute. After you are done then start over by running up and down the stairs as fast as you can 5 times. Repeat this whole routine 3 times. When you are finished then do 50 lunges and you are done! That easy, now try it! If you do not have stairs you can always do legs at home. Walking lunges are a great exercise to firm up the jiggle jiggle that some of us have on the backside. You can also use the curb outside as a stair stepper. Get creative with things you have at home but make sure they are stable so you do not injure yourself. I don't recommend doing legs everyday but make sure you get at least 4 days of legs in the next week. Have fun with it and feel the burn in your legs!
Wednesday, February 17, 2010
Wednesday, February 10, 2010
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!
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!
Wednesday, February 3, 2010
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!
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!
Tuesday, January 26, 2010
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!
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!
Wednesday, January 20, 2010
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!
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!
Saturday, November 21, 2009
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!
Wednesday, November 11, 2009
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!
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