Rudolph with Ryan Shupe video

You're all stars! Check it out!

Zumba: Easier than Step Aerobics

Worried you're not enough of a dancer for Zumba class? Think you can't make your body move?

Check out what this website has to say about Zumba over another traditional cardio workout.

No treat -- No big deal

I took my kids to Baskin Robbins last night. Everyone got a double scoop of something. Except me.

I can't have ice cream. Ever. I know people tell me I can buy those little lactaid pill thingys, but they don't work for me. So I just don't have ice cream. Ever.

But even at the ice cream haven, I didn't feel sorry for myself. I didn't even feel tense at being surrounded by all those yummy treats I can't have. Because the truth is, I CAN have them. I just CHOOSE not to put myself through the consequences. I am in control of that.

From the first day I realized I could never have ice cream, or milk, or yogurt again, it was no big deal. Why? Because I realized how it was making me feel and I didn't want to feel that way again. I felt empowered to know what to do to avoid the bad feelings. It's just a change in perspective. Understanding what it does to my overall "feel good" level makes it change from being something I am being denied to something that I am in control of. Hot chocolate makes my stomach sick and then I don't want to move. So saying "no" when someone is holding a hot steaming cup out to me isn't hard at all.

So why is it that I can't have the same attitude about cinnamon rolls, raw cookie dough, peanut butter M&Ms? I don't even have to say no ALL the time. The difference is probably that the consequence is more distant from the decision point, but the consequence is still there. When I overdo it, I get an insulin response, I feel sluggish, my stomach doesn't feel good. Yes, even me!

So, maybe my public confessional will cause you to rethink a few things you think you are not strong enough to say no to. You probably don't have to say no ALL the time. Just be in control of your choices and keep everything in moderation. I think at this time of year, that is a realistic approach.

Zumba with my Momma

The last time I saw my mother she was hobbling around with a walker, desperately in need of a hip replacement. She had the surgery in January and got a new lease on life. She found the nearest Zumba Gold® class, and fell in love with it. So she astounded me when she decided to become an instructor herself and bring the blessings of Zumba to more people. When she came to visit for Thanksgiving, she came to my Zumba Gold® class and taught some great new songs. We loved her! 

The change in her life is an illustration of why I love teaching Zumba® classes. There are so many ways that it can improve your mental and physical health. I hope you're enjoying classes as much as I do!

Great Class with Ryan Shupe and the Rubberband! (well, some of them)

We had a BLAST in class tonight. Thanks everyone! This is mostly the polka with Craig, since most of the footage is on Ryan's camera. I'll harass him for it later. Or you can just come to his Christmas Concert next week and see the final product yourself.

Time for Rudolph, with Ryan Shupe!

If you want to be sure and be ready for our special guests from Ryan Shupe and the Rubberband, you can listen and practice to their version of Rudolph the Red-nosed Reindeer on their website here. Click on "Jukebox." The song is on the album called "The Gift." You can also hear it on YouTube here.

Check out their website: www.shupe.net and get tickets to their upcoming Christmas Concert. See you there!

Cracking Hands are No Fun

Winter weather dries out your hands even more than the dry desert air already does. I have found that no lotion is good enough to compensate for bad soap. I started using this baby shampoo as my hand soap a couple of years ago and it makes a world of difference in the condition of my hands. And it smells citrusy and refreshing. I ran out of it about a month ago and, boy!, can I tell the difference. I just ordered more and thought I would share the information with you.

Zumba Gold Class song list

And I love you Zumba Gold® class members!

Here are the songs we’ve done so far. I have a new warm up coming next week and a few more in my pocket when you’re ready! The songs with the * are ones that I’m pretty sure are only available from Zumba® and you may not be able to buy them.

Warmups:

All Night Long, Lionel Ritchie

*Baila Pa Emociona

Bandstand Boogie, Barry Manilow

Dance, Dance, Dance, Steve Miller Band
Argentina Querida (Tango)

Jump In The Line

La Dieta

La Pantera Mambo (The Pink Panther)

La Piragua

Mariana Mambo

Mexican Hat Dance

*Quete Mueve

*Sabrosura

Salome

*Zorba

Balance Song:

*Las Maravillas

Stretch songs:

Don’t Worry, Playing For Change

The Lion Sleeps Tonight, Lebo M

Upside Down, Jack Johnson

Our Song List!

You’ve been asking for my song list. I am finally posting it so you can search for your favorites. If an artist is not listed after the title, it is probably a Zumba® issued song and I don’t know the artist. If you find one, it may be a slightly different version.

Arrasando

Baila Pa Emociona

Busa, Lebo M

The Cup of Life, Ricky Martin

Danca Da Maozinha (the hip and hand song that makes your legs feel like rubber)

Don’t Worry, Playing For Change (stretch song, great foundation that creates this music)

Drum Rain (the instrumental belly dance)

Dynamite, Tao Cruz

El Marciano

Everybody Wants You, Billy Squier

Fire Burning, Sean Kingston

Game On, Pitbull, Tkzee and Dario G

Gata Brasiliera

Get On, Fay-Ann Lyons Alvarez

Havana Coke, Bandabailando

Hokey Pokey, The Puppies

It Had Better Be Tonight, Michael Buble

Jump In The Line

La Dieta

La Pantera Mambo (The Pink Panther)

La Piragua (beautiful cumbia)

Las Mujeres la Bailan Bien

Les Tambours, Salsa Ghetto (the LONG ab song)

Lipgloss, Lil’ Mama

Marcha Re, Terra Samba

Mariana Mambo

Matador

No Llores (Pitbull Remix), Gloria Estefan

Oh Yeah, Yello

Quedate Mas, Los Super Reyes (remake of the Jackson 5 “I Want You Back”)

Real Gone, Sheryl Crow

Salome

Telephone, Lady Gaga

Tengo la Voz, Nortec Collective (no lyric song that means “I have a voice.” Funny.)

Tu Bomboncito

Waka Waka, Shakira

Witchy Woman, Kristin Chenowith (or if you prefer the original by the Eagles)

Zumba Mami

Coming up:

I always have more songs I want to add but I try to hold back so I don’t drive you crazy! I will be adding the following songs soon:

Turbo Polka, Atomik Harmonik

I Love Salsa, N'Klabe

La Cumbia del Amor

I’m getting a new DVD from Zumba anyday now. Maybe there will be more!

AND, OH MY… You will love what is coming in January! Maybe I’ll even bring it in December. I can’t wait! From the creator of the BEST DANCE SONGS of all time.

The Disease Called "Perfection"

I found this message on another blog. We could all use a reality check every now and then. It's worth your time. Then ask yourself: how do I contribute to the myth of perfection? How have I been tricked by the myth of perfection? What will I do to break free?

How much exercise do I need? How do I start?

I found some great exercise guidelines from the American College of Sports Medicine (ACSM). 

Basic recommendations from ACSM and AHA (American Heart Association):

Do moderately intense cardio 30 minutes a day, five days a week


Or


Do vigorously intense cardio 20 minutes a day, 3 days a week


And


Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Good intentions?

But can't seem to get things going? Take this Barriers to Exercise Assessment and then read the tips for how to get past them.

Where to start/What to do

Jumping into exercise can be overwhelming when you haven't done it before. Here is a great page to find helpful information, including a pre-exercise risk assessment, tips for overcoming barriers, basic strength training and stretch programs to get you started.

Knee Injuries and knee pain

Often some of you ask, "why is my knee hurting?" Here's the answer. Are you ready?

I don't know.

There are so many factors and so many different injuries possible in this extremely important joint.
You may injure it during class, you may injure it at work or home, you may need new shoes, you may be suffering from overuse, or you may have a chronic condition that needs medical care.

As your instructor, here's what I do to prevent knee injury:
• I provide a good warmup, so your muscles and joints are prepared for the exercises and movements we perform during the cardio portion of the workout.
• I evaluate all choreography to make sure it will not put you in a risky position. Some movements may be fun, but can be dangerous, especially for people new to exercise or with other health conditions. So I leave them out.
• I provide a section of the workout specifically designed to strengthen the muscles surrounding your knee. This stabilizes your joint and makes it more durable, not only for our workout but for everything you do in your daily activities.
• I demonstrate proper stretches at the end of our workout to allow your joint full range of motion for everything you need your knee to do for you. My boss always says, "you are only as strong as you are flexible."

Here's what you can do:
• Follow my lead. When I tell you to not let your knees go past your toes when we do squats, you better look down and make sure.
• Wear proper shoes and keep them fresh. Shoes need to be replaced every 6-12 months depending on usage. If you are a frequent exerciser, you may consider investing in two pairs of shoes and alternate using them to give the cushioning in them time to rebound. Consider purchasing an orthotic insert.
• Take it easy. Don't jump in too suddenly. Again, we need a proper warmup period, and if you are new to exercise, allow your body time to adjust, as well as time to rest between workouts.
• Don't try to impress by overdoing a movement. Squats are not going to be more effective by going lower. Most of the work is done in the first 30% of the movement, so focus on moving correctly, rather than deeply.
• Listen to your body! Exercise should challenge you, but not cause you pain. If you feel pain, that is your body's method for telling you to STOP!
• Talk to a qualified doctor. There are so many causes of knee pain. Even a general practitioner would probably refer you to a specialist. So if you have chronic knee pain, talk to a doctor. Don't delay. This is one of the most important joints in your body!

Benefits of Zumba® Fitness Classes

• it's a mental vacation from your stress

• you'll develop more cardio-vascular endurance.

• you'll tone your stomach, your arms, and your legs

• you'll have more energy (and be able to do more with the other hours when you're NOT in Zumba® Fitness Class)

• in moments when you might have otherwise let stressful thoughts creep into your mind, you'll find yourself singing in Spanish--and being happy about it!

• it's FUN!

• if you have "mother guilt" that prevents you from letting yourself have "FUN" then you can tell everyone else you're exercising--and still have FUN.

• you'll sleep better

• you'll be able to educatedly participate when you chaperone dances at your kid's school

• you'll FINALLY be able to stick with your exercise intentions because you won't want to miss class--EVER!

• you'll find a good use for any extra "curves" you may have. Latin dancing makes good use of them.

• you'll increase your immunity

• you'll decrease your risk of cardiovascular disease, cancer, diabetes

• you'll increase your bone strength, reducing your risk of osteoporosis

• you'll find you have greater flexibility and range of motion

• the increase in flexibility and muscle tone will reduce your risk of injury in other activities

• you'll add years to your life and quality of life to your years!

• oh, yeah-- you might lose some weight, if that's what you want to do. But with all those other benefits it won't matter. You'll be happier and healthier no matter what the scale says!

You don't have to know what you're doing.

You don't have to know anything about Latin dance.

You don't even have to do it "right."

Just come and move and laugh and come again.

You won't regret it!

Learn more: www.zumba.com

Zumba Classes Available During the Orem Fitness Center Closure

Don't worry! You can still keep up your exercise routine during the annual maintenance closure. We'll be having Zumba® classes at Noah Webster Academy in Orem. It is a very easy to find location on 400 South just east of State Street. I'm planning on having classes Monday, Wednesday, and Thursday evenings at 8:30 p.m., and Saturday at 9:30 a.m. You can pay at the door for one class, or buy a pass for the whole two weeks for just $20. I know you may have already paid for a fitness center pass, but I'm sorry, it's closed and I can't do anything about it but try to find another place. We will be helping out the school with this great fundraiser to start the year. I'm donating my time so ALL money will go directly to the school. Let's make this arrangement work well and hopefully we can do this every year when the Fitness Center closes! I'm SO happy to benefit both you AND the school.

Pay at the door. It would be helpful to come a little early on Monday as there will be lots of people needing to sign waivers and buy passes.

Let's Dance! See you there!

Zumba Benefit Party

What do you do on Friday nights? Do you go out to eat and put on more calories than you should? How about taking them off instead? Come see me at a Zumba Benefit Party. It is just $5 for TWO HOURS of Zumba from four different instructors--I'm one of them. It is sure to be a blast!

Friday, July 30
7-9 p.m.
Merit Academy High School
1440 West Center Street, Springville

Click here for more details

What are you worth?

135? 27? 3219? 10?

Those numbers don’t mean much on their own. We give them meaning by referencing them to money, or a 10-scale, or age, or---gulp---weight. We give that number too much meaning! Is the number on the scale really a true representation of your worth? Does it register your talents, your friendly demeanor, your intelligence or your vibrant spirit? Of course it doesn’t, but what I have seen is that many people let the number on the scale SHADOW all of those other things that are much more important about a person. Truthfully, I know a few of you very well and I am inspired by how absolutely amazing you are. I know the rest of you have your own impressive stories as well. But having the number on the scale be more than you want can darken your attitude about yourself. You may let that number determine your worth and it ends up taking away from all those other things that are fantastic about who you are. You are worth so much more!  

As much as I’d like it to, our culture’s obsession with weight isn’t likely to go away. And it is true that there are many health benefits to having a moderate weight. So I hope that if you are working toward a different number on the scale, that it is really a REASONABLE expectation, and that you’ll not let yourself lose focus of what you are REALLY worth. It just can’t be counted –or DIScounted--with a number. 

Introducing Zumba Gold®!

Zumba® is for everyone! Zumba Gold® is a program designed specifically for the active older adult or deconditioned participant. It is also ideal for pregnant women who need lower-impact exercise. Zumba Gold® addresses the needs of the older individual to help them maintain posture, range of motion, and balance so they can maintain their daily activities and quality of life. If you know someone who may be interested, let them know that Zumba Gold® classes are RARE right now in our area, so send them on up to the Lehi Legacy Center. Classes are just $3 and it is only once a week, Fridays at 10:30 a.m.

I'm so excited to start this program! (Starting June 4)

How much water to drink?

You've probably heard you should drink 6-8 glasses of water a day. True. Possibly more. Sometimes when we think we are hungry we probably just need more water. But how much should you drink during a workout? The guidelines are 8-10 ounces of water before a workout (about 1 cup) and 3-4 ounces every 20 minutes of strenuous workout. So during our Zumba classes, you should stop to get a drink at least twice, drinking about 1/2 a cup each time. Then after workout you need to drink 2 cups for every pound of sweat you lost. How do you know? Well, to be really accurate is a little over the top as far as I'm concerned--you have to weigh without clothes on before your workout, then without the sweat-drenched clothes afterward. You probably won't do that, so just drink 2-3 cups of water afterward. Most water bottles hold 3 cups, so if you come hydrated, your water bottle should get you through. But, as always, listen to your body! Don't forget the importance of being well-hydrated.

Why Shelly Loves Zumba®:

Now it’s my turn:

Why do I even remember the date I first came to Zumba? Last year I was having a horrible emotional breakdown so bad that I thought “April 14: from this day forward things will never be the same.” You know the despair—the crushing feeling of hopelessness. I had to get away. I needed to escape in some attempt to regroup and gain a better perspective.

I had been to the Orem Fitness Center maybe twice in all 10 years I’d lived here. In March I happened to see a sign about the new Zumba classes and thought it looked interesting. But it was scheduled at a difficult time of day and I was self-conscious about going, thinking I’d be the only white girl there and would look silly trying to do Latin dancing. But I logged it in my mind thinking someday I might try it.

Well April 14 came and I needed that escape. I hate shopping. It was too cold to go for a long walk. I didn’t want to talk to a friend about my emotions. I wanted to forget them. I remembered the Zumba class, dropped my insecurities (because I was really at rock bottom anyway) and just went. I couldn’t believe how fun it was! I got lost lots of times on the steps, but I was completely engaged in the movement of it and for that whole hour, my stress melted away!

After that, I didn’t miss a single class. My family supported me and made it possible for me to keep coming. It gave me the outlet I needed to feel like I could completely self-indulge but not feel guilty. I was rejuvenated during class. But I also had something so FUN and rewarding to look forward to during my difficult moments the rest of the time. It was just what I needed to keep me going.

So since April 14, things really haven’t been the same--they’re better! I’m so happy for the changes in my life over the last year and that Zumba has been such a catalyst for change. I know it can be a huge benefit to others, so that’s why I enjoy teaching so much. I’ve thoroughly enjoyed receiving your emails about how Zumba has enhanced your lives, too.

All our lives are so different. I know Zumba is only a small part of each of them. But I love that we can come together and laugh and smile and whoop and holler and share something that gives us just what we need to keep going with the rest of our responsibilities.

Thank you so much for letting me be a small part of your life. 

Why YOU Love Zumba Fitness® Class:

I got so many wonderful responses about why you all love coming to Zumba® classes. I decided to post some of the reasons here so you can see how great it is!

I love getting a nice good hard workout while having fun!

I look forward to this class all day.

Boring exercise is out and Zumba is in!

This class is a blast, and I'm going to tell everybody about it!

For that one hour I can let loose and have fun!!

I could not believe how fast the hour went.  I love the music and the good workout it is. 

I love that it is also a social experience and no one cares what you look like.

My parents have noticed that I am not sick as often or as bad. Now I get over a cold faster and I am enjoying my time away from work more.  I am healthier, happier, and stronger.

I've been so inspired by Zumba to get the rest of myself in shape that I've been eating better and I've lost 12 pounds since January!

I can now sleep deeper and I dream more. 

I feel that it is a wonderful escape from mom hood for an hour and it helps me to be re-energized when I go back and face the world.

I look ridiculous when I dance, but love the fun and variety Zumba adds to my fitness schedule. (hmmm…I haven’t seen anyone looking ridiculous!)

You can be the oldest person in class and not do many of the steps correctly but you can still have a good time. 

I used to dance a lot in my younger years and don't know why I ever stopped...but now Zumba let's me do it again while getting a great workout!

I keep coming because it's fresh and exciting and I get to see smiling faces twice a week.

It is important to enjoy the exercise I do so that I keep motivated to do it.

I wasn't even trying to lose weight (I just needed a stress relieving workout), but I have lost about 15 pounds by starting Zumba.

Zumba is the best outlet I have found--and I love it.

You almost forget that you’re working out, almost :)

It gives me confidence when I go to dances.

I truly am amazed at how fun exercise can be when you incorporate dancing!

I find that anytime I hear a catchy tune, all I want to do is dance!

The class makes me feel young and beautiful again.

I am so happy to be doing Zumba!

Only 2 days left!

My Zumbaversary is almost here! If you haven't sent me an email telling me what you love about Zumba, you gotta hurry! I will be having a drawing for a Zumba Water Bottle away in the next class! There may be other goodies... (hint) so don't miss class April 14! Melissa is coming and will do a few songs. We are gonna have a blast!

National Turn off the T.V. Week- Lehi Legacy Center Activities

Have a hard time getting your teen to participate in family activities? On Monday, April 19, MY daughter is giving a short presentation on fun games for teens. Hear straight from another teen what is fun. You can tell YOUR teens you heard from one of their peers. These games are great for any large group, so if you need to entertain, you should come hear what she has to share. FREE for Legacy Center Members.

Other classes also available. Here is more information.

Check out this great Zumba® commercial, made by Zumba® Instructors in Bountiful, Utah--Diosa, Teresa, and Iryana. They won a national Zumba® Contest with this entry! Our classes are just as much fun!

TIFIE Benefit Zumba® and Kirtan Concert

     

"TIFIE" Benefit 

Zumba & Kirtan Concert

Friday, March 26th @ 5:30pm
Lifted Life Yoga Studio
60 W. Main Street Court #100
Alpine, Utah 84004

Enjoy 2 Fun Filled hours to benefit the Congo water initiative. Zumba for 1 hour to a strong Latin/African beat with Jessica Crook.  It's a party atmosphere form of exercise. Then sing along-Kirtan- for the last hour with musician Leraine Horstmanshoff. Sure to deepen your inner connection. 

$20 class donation suggested-

            *Donation goal-Let's raise $2010 for 2010 for the needy in Congo, Africa.

            *Gift for those donating $50 or more.

TIFIE: Teaching Individuals and Families Independence through Enterprise

We believe that as we help individuals form jobs in their own areas, we ensure a brighter future by eradicating poverty and creating thriving trade and commerce.

www.TIFIE.org

Zumba® Master Class with Patrizio Merlo

ZUMBA Salt Lake City fans! You are all invited to this exciting event taking place here, in Salt Lake City. You have all been waiting for it, and it's finally happening now!!! We are pround to present our special guest, the one and only tango king, PATRIZIO MERLO, from sunny Orlando, Florida. His unique style, amazing choreography and great energy will have you Zumba like you never did before, during this 90-minute master class. Do not miss it. Tickets will be selling fast!

When: SATURDAY, MARCH 27, 2010. 12:00-1:30 PM
Where: STUDIO 600, 26 E 600 S, SALT LAKE CITY, UTAH
Tickets: $15 - advance purchase, $20 - at the door.

BUY YOUR TICKET NOW TO GET THE EARLY BIRD PRICE:
http://site.zumbaslc.com/Projects.html
***Bring your receipt to the event***


Link to the Facebook Event page here.

Hey, DJ!

Have a favorite Zumba® song? Want to hear it in the next class? I can sometimes accommodate requests right before class, but you are welcome to email me and request a favorite. Maybe an old song we haven't done in awhile? Or do you have a song you'd like me to choreograph? Let me know. I still need to keep some balance in the class so we represent a variety of rhythms and tempos as well as work all parts of your body, but I want to know what you like! Thanks!

Something you should know...

I work hard to keep all the songs we dance to in our Zumba® classes clean! It's true we do some moves you wouldn't do at a church dance, but you don't usually do pushups at church either.  We gotta find a way to work your entire body. You'll have a blast. And don't worry, I take care of the music selection. I try as hard as I can to find songs that have clean lyrics. You can leave feeling good inside and out! (And I no longer edit songs to clean them up. I don't want to be the one to teach you to love a song that needs editing. You'd go home and buy it and get a shock for you and your family!)

However, I don't speak Spanish, so if I mess up and you notice something uncomfortable, I invite you to let me know about it.

Orem City Memorial Day 10K/5K

Get ready for the Orem City Memorial Day 10K/5K. On the days you don't do Zumba, run on the track or treadmill. It can be very relaxing and increases your stamina for our most intense Zumba songs! You and your body will enjoy combining more than one form of exercise. Find the information here:

http://www.run13.com/races/memorial

Provo City Half Marathon/5K

Consider celebrating May Day a NEW way! Do the Provo City Half Marathon. If you're not feeling so ambitious, do the 5K. Something for everyone. You can do more than you think!

http://www.run13.com/