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Why Zumba Fitness?

7/25/2013

3 Comments

 
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If you are  are looking to lose weight, reduce stress, strengthen your heart, improve your endurance and energy, and even sleep better...exercise is your answer! And, the good news is we are enjoying such a growth in the fitness industry now-so many different kinds of classes to try!

Fusion fitness...paddleboard Yoga (yes...yoga using a paddleboard!)...circuit training...Plenty of things to catch your interest. 

Dance fitness continues to be rated among top fitness trends, too. And the Zumba® Fitness program is stronger than ever. Why?  Simply put, it's fun, and it gets results! I read an article that offered thoughts on the top ten reasons people love Zumba® classes. Take a look:

1. Zumba® combines resistance training with fast and slow intervals to keep your body confused, increase fat burning, and sculpt muscles. The varying rhythms keep your body from learning the routine. If you keep your body confused, you won't hit a fitness or weight-loss plateau.

2. Zumba® is easy to follow. You repeat a lot of the same moves, so Zumba® is easy to learn. You can head to your first Zumba® class and still get a great workout because you won't be completely lost.

3. Zumba® is credited with improving coordination. Zumba® will get your body moving all together and definitely improves your muscle tone.

4. Zumba® improves mental clarity. Learning new Zumba® routines gives your brain a good workout as well as your body. Zumba® releases your inhibitions and lets you let your mind go. Zumba® provides a little mental vacation while working your body, mind, and spirit.

5. Most exercise routines focus on a specific area. Not Zumba®! Zumba® gives your core an intense workout creating killer abs, while increasing long, lean muscle growth in your arms and legs, and firms up the glutes.

6. Zumba® is fast! You'll burn tons of calories. Depending on your fitness level, you can burn hundreds of calories in one Zumba® session! That is powerful fuel for weight loss.

7. The fun, fast-paced Latin beat puts you in a good mood. Zumba® rhythms make you feel free and happy.

8. The Zumba® format allows you to customize your workout, move at your own pace, and exercise at the best level for you!

9. Zumba® is fun! A lot of workouts feel like a punishment. You almost forget you're working out when you take a Zumba® class! When you have fun with a workout, it makes it easier to stick with it!

10. Because Zumba® is an easy program to stick with, you will actually start seeing results and experiencing the long-term benefits of a regular cardiovascular workout faster than you might with other programs. Zumba® allows the people who have never been able to stick with a diet and exercise plan to sleep better, have more energy, increased stamina, increased bone density, lower blood pressure, and all of the other benefits of a regular cardio program.

Do you connect with any of those reasons? What do you love about your Zumba® classes?

j.


3 Comments

Summer Cookout Calories!

5/26/2013

1 Comment

 
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Memorial Day weekend...the official, unofficial start to the summer season...

Many of us like to mark the day by honoring our military and their families for the sacrifices they've made for our freedom and safety.

The weekend's also a time for family gatherings and backyard barbeques! As we continue to want to slim down and tone up so that we can feel confident, happy, and healthy this summer, it's important to keep calorie counts in mind, to be aware of what we're putting in our mouths, and how it will work for---or against---our fitness goals. 

There are lots of healthy options to reduce the calories in cookout food...and that's a good thing...because some of the most popular basics can pack quite a punch!

Take a look:

 Fried chicken:
1 breast = 423
1 wing = 102
1 drumstick = 280

Deviled eggs: - 1/2 large = 62

Baked Beans:
1 cup regular= 382
vegetarian = 239

Barbecued ribs:
4 oz. beef = 288
4 oz. pork = 273

Hamburger:
with condiments = 272
cheeseburger = 295
veggie burger = 124

Hot dog:
1 plain = 250
1 with ketchup and mustard = 284
1 with chili and cheese = 390

Pasta salad: 1 cup = 358

Potato salad:
1 cup = 358
with egg = 262
German style = 154

Brownies:
1 plain = 129
1 with frosting = 170

Lemonade: 1 cup = 99

Life's too short to deprive yourself of the things you really want---enjoy your family...AND your cookouts! Staying informed allows you to make smart choices, so that you can stay happy, healthy, and strong...and enjoy even more! :)

And remember...come and work out with me...at our special Memorial Day Morning Zumba Class! Looking forward to a fun---calorie burning---stress relieving hour with you!

j,




1 Comment

Enjoy the Holidays More...with Exercise!

11/30/2011

0 Comments

 
We all experience various kinds of stress every day. Life’s  surprises can trigger a little anxiety, a case of the blues, or downright depression. 

We can anticipate some of these things…like the transition into the winter season.   Less sunlight, and bad weather can make us feel tired, sad, cranky; or all three! The holiday period is also traditionally also a time that pushes emotions to the surface, and can bring out the best and worst in our personalities. 

Other things---losing a job, an illness, a relationship issue---we have no way of predicting.   So…the best defense when it comes to managing stress is a good offense, and exercise is a proven, healthy stress-buster!

In our busy lives we all want a quick fix.  Too many times that leads to unhealthy choices.   People looking to quickly escape daily tensions turn to food, alcohol, or drugs, in an effort to find comfort.  Those short-term solutions, of course, lead to major, long-term health problems.

Studies show exercise can make us feel just as good, and allow those good feelings to last much longer than any of those dangerous choices.  Think of exercise as a “treat”…a reward…a time just for you to re-charge. Look forward to exercise, and learn to turn to your workout when you need to blow off some steam, work out some problems, or just feel better.

To use exercise as a stress-reliever in your life, start in small spurts…don’t overwhelm yourself with too much too fast.  Choosing something that’s fun, like Zumba fitness, makes it easy to stay consistent with your workouts.  If you need a push, ask a friend to join you for support. 

To maximize stress-relief, pay special attention to the warm-up and cool-down phases of the workout---your body sends strong signals to your brain that trigger the relaxation response.  As you move along in your cardio workout, the brain releases endorphins (feel-good chemicals) and increases serotonin levels, which helps to relieve anxiety, and depression. Enjoy that feeling!

The cardiovascular workout you get in a Zumba class has also been shown to boost energy, and the immune system---people who do regular cardio exercise have been shown to be less likely to get colds and the flu!

SO many benefits packed into a little bit of time…so, don’t let the hustle and bustle of the season edge out your much-needed, stress-relieving workout!

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Commit To Fitness, Especially During the Holidays!

11/9/2011

9 Comments

 
Holiday ads are already hitting us---it's an even busier time of year. And, although this is a happy time, it can also be a stressful period, where we end up feeling overworked and burdened. There just doesn't seem to be enough time in the day to fit everything in...but... now is not the time to abandon exercise! 

Remember that exercise is an excellent, efficient trigger for stress relief! Moving more helps you feel better fast. That in and of itself can be a great motivator for sticking with a fitness plan! 

Here are some other tips to keep you moving through the holidays: 

Exercise with a Friend:  You've heard it before, but research continues to support the idea that the buddy system works when it comes to working out! Research shows people are more likely to exercise regularly if they do it with a friend, or as part of a group. This is a great time of year to treat a friend to a fun Zumba class with you!

Make it Routine:  Consistency counts when it comes to making fitness part of your lifestyle.  Block out your exercise time as fiercly as you would any other important event. Treat it as an appointment that simply can't be moved.  If you start to allow yourself to think that your workout is optional, it becomes optional!

Break it Up:  If the thought of committing to going to an exercise class twice a week for the next two months is too much to handle, Focus on a one month, or one week goal instead.  Create a program that is achievable for you, for your best chances of sticking with it! 

Schedule Smart:  When's the best time for you to workout? When it best fits into your day.  Many people find that time to be first thing in the morning, or right after work---before the day sucks you up.  Trying to make it to a class at a time that forces you to choose between that and other responsiblities will be hard to stick with long-term. 

Celebrate Milestones:  Success isn't measured only on the scale! Are you following the routines better? Did you get yourself to class this week? Are you making healther choices outside of class? Slow down and take a few minutes to think about how you feel during and after a workout.  Registering those good feelings goes a long way in keeping you going back for more.

As a guide, make it a priority to exercise at least once or twice a week from now through the new year...and when you're short on time, tap into the power of research that shows even ten minute bursts of activity can bring positive, healthy benefits. Ten minutes are better than zero!
9 Comments

What to Expect From A Zumba Workout

11/2/2011

0 Comments

 
People of all ages that have been enjoying Zumba fitness know all about the metabolism-boosting, body-building, brain-strengthening benefits of this Latin-dance aerobic program, but if you're new to Zumba workouts, get excited about the serious benefits from these fun classes!
  • Big Calorie Burn: People burn anywhere from 400-1000 calories per class. A California study showed an average of 817 calories burned!
  • Total Body Toning: Even though it feels like you're just dancing, those lunges, squats, arm movements, and crunches that sneak their way into the routine are working your whole body.
  • Attitude Adjustment: With Zumba fitness, no longer does a work out seem like work! The moves can be easily adapted to any level, being at class is a fun, social experience, and you're having such a good time, that the workout flies by! Crazy, but the endorphin (feel-good chemical) boost you get from this program gives you a whole new outlook on fitness...you'll find yourself looking forward to your next class!
  • Stress Relief: Dancing along in a Zumba class gives you a mental vacation. Worries melt away as you focus on the fun of the music and the movement. As you're working your body, you're re-charging your brain, and will be better able to go back and deal with the pressures of "real life."
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    Jennifer Antkowiak

    Jennifer Antkowiak is a nationally certified Group Fitness Instructor, and is licensed to teach a variety of Zumba fitness classes, as well as Bokwa fitness. Jen is also a Walk Live leader, and CPR certified. Caregivers, visit jenniferCares.com.  To learn about how to take care of yourself naturally with Essential Oils, visit jenniferCaresESSENTIALS.com

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