Zumba! Cat’s Corner :)

What IS Zumba???

http://www.youtube.com/watch?v=MbuogcCoMf4

Come try ZUMBA FITNESS with me at The Studio! Burn 400-1,000 calories an hour at the Latin-inspired, easy-to-follow, calorie-burning, dance fitness party. Feel the music and let loose.

Zumba: MONDAY: 5:30-6:30pm     TUESDAY: 7:30-8:30pm     WEDNESDAY: 7:30 – 8:30pm

Zumba Toning: THURSDAY: 6:00 – 7:00pm

All ZUMBA FITNESS classes are $5 Walk-in. No registration is required. Please wear tennis shoes/dance sneakers and bring water and a towel. Ages 14-17 with parent/guardian. ALL fitness levels welcome.

ZUMBA TONING classes are $12 Walk-in. Toning punch cards are 5 classes for $50.

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Zumba is the most fun you can have while getting a great workout!

Shape Magazine takes a look at Zumba. Read Article Here

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Tried It: Zumba

Source: Cooking Light

So what’s a non-dancing girl doing in a fitness class like Zumba? Having fun, it turns out.

http://www.zumba.com/press/cooking-light.pdf

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http://www.self.com/health/blogs/healthyself/2010/08/latin-dance-style-aerobicsfrid.html

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BY REQUEST: I’m not a physician and the advice I share is STRICTLY ANECDOTAL and NOT INTENDED to replace the guidance of trained medical personnel. I have, however, lost 80 pounds in the last 18 months. I did not diet. I did not starve myself. I made a commitment to GET HEALTHY! Good health is so much more than a number on a scale; its body, mind and spirit. I used my mind to help me understand how I could train my body; and throughout the entire journey I loved and respected my body- no matter the size, condition, weight– for the miraculous machine that it is (especially when I ate garbage or felt unattractive). So how’d I do it? LOTS of trial and error. And Research, research, research. Congratulations for committing to GOOD HEALTH! I hope by sharing some of my journey you will find helpful information to guide you on yours.

Here some AWESOME websites that can help you achieve your fitness goals:

1.) First, you need to know your BMI, BMR, and TARGET Heart Rate. Losing weight is really a very simple math game– you need to put out (burn) more than you take in (eat). Most healthy women need to consume between 1500-2000 calories a day (never EVER lower than 1,200). To find out how many calories YOU should be eating, based on your current weight/age/gender and target weight loss, go here: http://www.caloriesperhour.com/index_burn.php

2.) Armed with your Caloric ‘Bank Account’ you probably want to start figuring out just how many calories you ARE burning in my Zumba class! I highly suggest a Polar Heart Rate Monitor: http://www.polarusa.com/us-en/ Sure you can guesstimate, but CALORIES COUNT and if you want to know how many calories YOU are burning in Zumba Fitness utilizing the cardio high interval approach (this means we take your heart rate up and down a few times during our class together) buy and wear a Polar. Your goal is to begin working at the TARGET HEART RATE you learned in Step #1. Remember, simple changes like parking in the back of the lot and walking up to the store or office, taking the stairs instead of the elevator, and taking a simple 20 minute walk after a meal ADD UP!

Target Heart Rates for Women: http://scopeblog.stanford.edu/archives/2010/06/heart-rate-formula.html

Gulati has generated a new formula for estimating the peak heart rate a woman should attain during exercise: 206 minus 88 percent of age. Under the old formula, based on studies of men and used for almost four decades, that number was figured to be 220 minus age.

The new formula, which yields a lower number (at least until age 105), should be encouraging to women who have had trouble reaching their target heart rate. It was based on a study of 5,437 healthy women ages 35 and older.

To maintain good health- because THAT is the goal, not ‘skinny’- determine the number of calories you burn exercising. Add HALF of those to your daily caloric intake. To maintain good health, you want to stick to no more than a 500 calorie/day deficit; doctors recommend weight loss at a rate of 1-2 pounds per week. -500 X 7 days = 3,500 calories or 1 POUND! WOOHOO!

3.) Track Your Food Intake. Sure you *think* you know how many calories are in that bowl of cereal, but its amazing how 50 calories here and there throughout the day add up! Try http://caloriecount.about.com/?utm_medium=redirect&utm_source=direct&utm_campaign=caloriecountcom This website has nutritional information for TONS of foods, including restaurants. They also have an online food diary so you can start recording what you are eating (journaling forces consciousness and accountability). Once you see that 1 20 oz. bottle of Mountain Dew soda (300 cals)= 1 Smoked Turkey hot dog (45 cals), 1 lite whole wheat bun (80 cals), 1 serving Lays Light potato chips (75 cals), and 6 Reduced Fat Nilla Wafers (90 cals) your life will never be the same.

There are THOUSANDS of websites out there dedicated to BMI calculators, food journals, nutritional information… Google away! These were just some of my favorites.

Finally, it bears repeating, love yourself. Be merciful and gracious to yourself. Respect and listen to your body. Care for yourself. Make time for exercise and food preparation; live the life you were meant to be living. Bless you on YOUR journey; I wish for you good health and a happy heart.

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By Request: Some of my current favorite snacks!

• Laughing Cow Lite- any flavor, 35 calories of deliciousness
• VitaTop VitaMuffins- jam packed with vitamins, its unbelieveable they are only 100 calories! I adore the Banana Nut and Double Chocolate (microwave it for 20 seconds and put a spoon of fat free cool whip on top- an AMAZING 120 calorie treat)- in the frozen breakfast food section
• Reduced Fat Nilla Wafers- 8 cookies, 120 calories. I’m addicted.
• Nature’s Own Honey Wheat Lite- 35 calories per slice (regular bread is up to 110!). I’ve tried them all and this one actually tastes good!
• Fiber One Hungry Girl 50 Calorie Vanilla Yogurt cups
• Galaxy Granola- sweetened with applesauce instead of sugar, each serving is only 120 calories (about half of most granolas)
• Rold Gold Pretzel Sticks- 110 calories for 48 sticks- WOOHOO!
• Cheerios- any and all! READ the box for serving size because it varies. But Fruity Cheerios (3/4 cup 100 calories) is my current go-to snack.
• Instant Oatmeal- I buy Giant brand, add water, nuke for 2 minutes, sprinkle a spoon of brown sugar on top- 130 warm and tasty calories
• Chicken. Chicken. Chicken. (Grilled, deli, baked…never fried)
• Skinny Water Wake Up- Orange Cranberry Tangerine. O calories. O sugar. Love it.
• Tropicana Light Lemonade- 5 calories, no caffeine, no sugar. Delish with a splash of Diet Ginger Ale.
• Ready for a cheat? PRETZEL M&Ms- 150 calories a pack (vs 280 in Peanut M&Ms.) Chocolate + Pretzel = love.