Happy New Year! Time for a talk...

Listen, I expect a lot of you will be making some resolutions for the New Year. It is nice to mentally wipe the slate clean and start fresh. But there are some cautions as you set those goals. Here's my schpeel:

http://zumbaspot.blogspot.com/2011/01/read-this-before-you-make-any-new-years.html

This is my post from last January explaining the difference between a good goal and a... uh, ... not so good goal. The "not-so-good" goals have a tendency to set yourself up for frustration and negative  feelings about yourself--which in turns leads to abandoning the goals altogether. NOT WHAT YOU WANT!

If your goals are to exercise more often and enjoy the benefits of regular exercise, I will do my part to make that a positive experience for you. I want YOU to do your part to make it positive by approaching it with a healthy attitude about WHY you are doing it. We'll make a great team this year!

Do the math

Americans spend $134 billion a year on fast food, $74 billion on soda, and $2 billion on candy JUST during Halloween. Then we spend over $60 BILLION a year on weight loss efforts. Hmmm...I think it could save a lot of time and money if you just toss a lot of those goodies and treats right in the trash. Even if the candy is on sale after the holiday, do you really want to PAY to have to have someone help you remove it from your back side?

I'm not saying you should never enjoy your favorite foods, but sometimes we eat just so things don't "go to waste." Do the math—Let it go!

Mix it up!

One of the things I really love about Zumba is that it gets people into the workout habit. It is so much fun, it is an easy habit to form! As you exercise, you start to feel better about yourself and your abilities, and you become more comfortable in the gym.

Your body may benefit from exploring some of the other options available to you. Maybe you could try lifting weights for a few minutes before class, or maybe you could go walk/run on the track a bit. Maybe you could even try spin class, or pilates, or water aerobics.

I gave this advice to my class last fall. One person actually listened and started doing different things. On the days she couldn't come to Zumba, she started running. She also explored some other classes like spin. She's lost 25 pounds because of it!

It is good to mix things up a bit. Keep your body working!

Song List for BYU Classes

Here are the list of songs we've done in our BYU class. Now you know exactly what to put on your iTunes wishlist. Merry Christmas!

Song Title	Artist	Rhythm
Adios Fulana	Zumba Fitness	Mapalé
Ana Pa Mi Tambor	La Excelencia	salsa
Ari Ari [Part 2]	Zumba Fitness	bhangra
Bailando Con Lola	Azucar Moreno	Rumba Flamenca
Bomba Camara		Salsa
Como Has Logrado	Vicente Garcia
Drum Rain*	Zumba	belly dance
El Amor	Tito El Bambino	cumbia
El Amor, El Amor*	Zumba Fitness	merengue/reggaeton
Feliz Navidad	Tito El Bambino	calypso
Forget You	Glee Cast
Fragilidad	Sting, Rhythms Del Mundo	salsa
Fuego A La Jicotea	Zumba Fitness	salsa
Funky Monkey	Rio Soundtrack	brazilian funk
I Love Salsa	N'Klabe	salsa
Karamu	John P. Kee	african
La Dueña del Swing	Los Hermanos Rosario	merengue
La Gota Fria		cumbia
La Pantera Mambo	Zumba Fitness	Salsa
La Vida Es Bella	Ana Isabelle	cumbia
Ladies' Choice	Zac Efron
Let's Get Loud	Jennifer Lopez
The Lion Sleeps Tonight	Lebo M	stretching
Mambo	Bandoleros	flamenca
Marcha Re	Terra Samba	Samba
Mr. Grinch	The Whirling Dervishes
Mr. Saxobeat (Radio Edit)	Alexandra Stan	warmup
Papi (Mixin Marc & Tony Svedja Radio)	Jennifer Lopez	warmup
Party Rock	LMFAO
Push Back	Square One	soca
Quebra As Cadeira*	Zumba Fitness	axé
Quedate Mas	Los Super Reyes	cumbia
Ritmo Caliente	Zumba Fitness	warmup
Rosa	Zumba Fitness	cumbia
Sacudelo	Willy Chirino	reggaeton
Salsaton	El Rubio Loco	salsaton
Smooth	Santana	cha cha
Sobreviviré (I Will Survive)	Azucar Moreno	flamenco
Taboo	Don Omar	lambada
Turbo Polka	Atomik Harmonik	polka
Yeah, Usher Remix, Samba/Batucada		samba
Zoomer	Les Jumo	african

(*these songs are Zumba Originals and I don't think you can find them for purchase)

$25 for free. No kidding.

This Saturday is "Small Business Saturday" sponsored by American Express. If you preregister your American Express card with them at the following link, you can get a $25 credit on your next statement IF you shop at a small business this Saturday. 

https://www.facebook.com/SmallBusinessSaturday?sk=app_183558821725512

Yes, that's right, you get to spend $25 on whatever you want at a small business and then they give that money right back to you. I did it last year, so I can vouch for it being legitimate. They have many underwriters that provide the funding. 

Don't forget, you MUST preregister at the link above, and then shop THIS SATURDAY at a small business. Also at the link above you can search for small businesses in your area. 

Hmmm, $25 is the same as the price as a Zumba Gold session in January and February. Wish I could have you buy the pass for free from me, but I'm not set up to take American Express. But maybe with the money you save...

Zumba Gold is designed for seniors. It would be a great gift for someone you may know that would love Zumba but needs a more gentle way to exercise. Click here for more information about my Zumba Gold classes.

Happy Thanksgiving everyone!

Gratitude is pivotal

You know, we all have those people we love to hate. They seem to have everything: money, looks, fame, a great job (or no need for one!), etc. But there are also people we know who have all, or most of those things, and they are different somehow. What is the difference? Gratitude!

If a person has all those things, but speaks of them ungraciously, we feel irritated because WE would be so glad to have them. The gift seems wasted on them. If a person is humble and grateful for their gifts, we see that person as more REAL and more HUMAN and we can relate to them. So we just LIKE them.

So what kind of person are YOU? Look closely at what you have. Be grateful and let others know it. They will be so happy to be able to relate to you.

All creatures enjoy the power and energy of dance. I enjoy this same thrill in our classes together.



Murmuration from Sophie Windsor Clive on Vimeo.

Good Advice for any age!

These are good tips for keeping you feeling happy, especially during these next few months when we tend to let the stress build up!

Visit msnbc.com for breaking news, world news, and news about the economy

Soda drinks: this will change your thinking!

I know it's gross, but sometimes we need a JOLT to the brain to help us kick a bad habit.

October is for Scary Things: Conquer something new!

We all want validation that we are good at something, so we naturally gravitate to those things where we receive positive feedback. But the real champions of character are those that will break out of their comfort zone and do that which is difficult for them. What is difficult for you? Conquer it! 
Yes, it may be scary! You can do it!

FREE Ladies Night at the Orem Rec

Another night just for Ladies at the Orem Rec! FREE! 7:30-9:30 p.m.

Yoga, Tai Chi, Spin, Weight Training, and of course, ZUMBA for 90 minutes! You can invite all your friends to come because it's FREE. (Ages 16+ only)

If you want some snazzy ZumbaWear to look great for this night, click on the "SHOP" tab above to see what I've got. See you there!

Escape

Ever feel like you need to get away from it all?

We don’t often escape anything anymore. Cell phones go with us everywhere. Email is on our phones. DVDs are in our car. Our kids can text us their gripes. Our stresses follow us everywhere we go!

Escape it all. Go to gym for an hour. 

It’s good to change clothes, leave the phone in your gym bag, walk into the fun music, and ESCAPE for a while. Lose yourself in the music. Channel that stress into energy and reinvigorate for the rest of your life when you CAN’T escape. 

Come on in, the music and energy feels great!

Consistency in exercise is most important

I went to a Senior Health Fair last week where I talked with about 200 senior citizens about my Zumba® Gold classes. I could tell almost right away which ones exercised on a regular basis and which ones didn't. I verified my hunches with questions and I was always right. My observations were based on their posture, the brightness of their face and even the way they spoke. Those who exercised regularly smiled more, moved with greater confidence, and had a certain strength to the sound of their voice. It was a huge testament to me of the importance of exercise throughout life--and that exercise is not just about losing or maintaining weight. It adds quality to your life!

I recently read a statement that said the consistency of your workouts is more important than the intensity. (Wish I could find it again).

This means a couple of things to me. Like I've said before, you should focus on ENJOYING Zumba class®, rather than focus on doing the moves "correctly" or trying too hard to burn lots of calories. Enjoy it and you'll come again. Consistency will happen.

Also, if you aren't quite feeling up to the workout on a particular day, it is better to come and give it a light effort rather than no effort at all [but if you're sick, rest].

What is the best exercise? The one you LIKE! And it can be different everyday. Try something new. Pilates, running, Yoga, Boot Camp, swimming, Spin, Tai Chi, Zumba®, basketball, weight training.

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!

Good news! Zumba classes during Rec Center closure

We'll have awesome Zumba classes during the two weeks that the Orem Rec is closed. Woo hoo! Thursday nights at 8:00. Just for August 25, and September 1.

I've arranged to rent the gym at CenterPoint Church, also the location of Meridian School. The address is 280 South 400 East. It is very easy to find across the street from Orem High School. Park in the back and enter through the gym door on the northwest corner. See more details and a picture here.

Cost is just $3. What a deal! Bring some friends. TREAT your friends. They will thank you much more than if you took them out for ice cream.

Nutrition 101: Eating for a Healthy Life

We are lucky to have a registered dietician among us. Danika Dunn is also a fellow Zumba enthusiast, so I asked her to help answer some of the nutrition questions many of you often have. Read her message below. And if you'd like more help from her, you can attend a class she's holding on August 18, "Ending the Dinner War: Basics of Feeding a Healthy Family."

Nutrition 101: Eating for a Healthy Life, by Danika Dunn, RD

With magazines packed with nutrition “advice,” and ads on tv selling every supplement or weight loss gimmick under the sun, it can seem like the world of nutrition is a complicated, scary place. In reality, most truth about nutrition can be boiled down to a few basic principles.

Know when enough is really enough
It is important to eat enough to satisfy our body’s needs, but not so much that we gain unneeded weight. Keeping our intake appropriate to our needs is a fundamental, but tricky, principle of healthy eating.

Weight gain really does come down to calories in versus calories out. To make sure our “calories in” aren’t too high, try eating regular, healthy meals, and being aware of what you eat, and why. Are you really eating because you are hungry, or is it because you had a hard day, or you’re bored, or just because the food is in front of you? Keeping a food diary can be a helpful tool to see where you may be overeating and why.

We have much less control over “calories out.” We can exercise and get enough sleep, but how many calories our body burns is also determined by our genetics, body type, and other factors we don’t know much about. One thing we do know is that when our body doesn’t get enough food, it goes into starvation mode and holds onto its fat stores and energy, making it harder – not easier – to lose weight. For this reason, be very wary of diets that tell you to eat fewer than 1200 calories a day.

Balance your food groups
You need carbohydrates, protein, and, yes, even fat, in your diet. Carbohydrates give your body energy, and are the nutrient you need the most of. Try and get the higher quality carbohydrates that come from whole grain sources whenever possible – things like brown rice, whole wheat bread, whole wheat tortillas, etc. Carbohydrates are also found in beans and some vegetables, like potatoes and corn. Bottom line: your body needs carbs – try and give it the best!

Protein is one of the building blocks for your body. Muscle is made of protein, and proteins are used all over the body as enzymes and tissues. High-protein foods include meat, beans, eggs, and nuts. Protein and fat often come hand in hand, so try and stick to low-fat meats like chicken breast or low-fat beef more often and save the fatty meats like steak for special occasions. Beans are a great, low-fat, high fiber protein choice – plus they do wonders for your pocketbook! Bottom line: look for protein sources that are low in fat.

Fats are essential to your body’s function. Fat is used to make hormones and other tools your body uses. Plus, fat helps make food taste good and helps you feel fuller longer. Women, be aware that your body needs more fat than a man’s does in order to be healthy, especially when it comes to reproduction.
Too much fat, we all know, can cause problems. Try to generally choose options lower in fat – especially saturated fat. Diets high in saturated fat can lead to high cholesterol levels and heart disease. “Unsaturated” fats (monounsaturated & polyunsaturated – check your food labels!) are healthier for your heart. You can find these in olive or canola oil. Bottom line: keep saturated fat low.

Variety
Eating a variety of foods truly is a key to health. Different foods have different nutrients in them. Vegetables have vitamins and minerals that grains do not have. For example, vitamin B12, zinc, and iron, are found most often in the protein group – especially in meat. Those who do not eat meat (which is a fine choice, if done wisely), must be more aware of these nutrients and find them in other foods, or add them with a vitamin supplement. Even among similar foods there are differences in nutrients. A tomato has different nutrients than broccoli or onions or zucchini, and your body needs all of them. If you only eat rice, you will miss out on the nutrients that wheat flour or other grains offer.

Do you need to start cataloging all of the foods you eat and analyze whether you got enough thiamin or riboflavin for the day? No! What an awful way to live! If you simply eat enough of each of the food groups and eat a variety of foods within each food group, you should be getting all the nutrients your body needs. “Eat the rainbow” is a helpful mantra (please note it refers to fruits and vegetables, not the rainbow of sodas or candies available!).

Food isn’t good or bad
Unfortunately, drinking gallons of pomegranate juice or coconut oil, or whatever is the fad this week, will not cure all your health problems. Luckily, eating a French fry or cheesecake now and again will not automatically add 5 pounds and give you a heart attack, either. Eating the occasional brownie with a clear conscience is much better than bingeing on the entire pan because you feel so deprived on your current restrictive diet! It’s more fun, too, so enjoy your food; make most of your choices healthy choices, and there is almost always room for a little adventure!


Danika Dunn is a registered dietitian practicing in Orem, Utah. She is the mother of 2 little boys and loves helping other families develop healthy relationships with food. Visit her website, www.danikadunn.com, for more information.

I just really love my job

Thank you--all of you--for coming to class and making it so great! I really love enjoying the dances with you. Thank you for making it possible!

Zumba on the Today Show

Visit msnbc.com for breaking news, world news, and news about the economy

Everything I've been trying to convince you of, in one place

HURRAY for this article! This is all those tidbits on "body-image", "behavior vs. results" thought reprogramming that I've been trying to tell you about. You must read this!

The End of Dieting

Pay particular attention to the very last sentence!

Live the Life and ZUMBA, by my friend Shannon

A friend and fellow Zumba Instructor, Shannon Robinson, wrote an article about Zumba for the Live the Life folks (a weight management program you really should look into). Check it out! She says it very well!

Zumba®Gold on the Today Show!

I LOVE the Zumba®Gold classes! They are seriously fun!

For information on my Zumba®Gold classes, go to www.friedokrafitness.com, or click the link on the right side bar.

Giving Compliments: Are You Sincere or Selfish?

We have all encountered people who use the cheap tactic of tearing others down in order to make themselves look or feel better. It is juvenile, shallow, and temporary. But have you ever been guilty of tearing yourself down in an attempt to say something nice to someone else? It would sound something like this:

"You're so pretty, I wish I looked like you."

"You are so talented, you make me sick."

"You do that so well, I could never do that."

How does a person respond to that? "Uh,… thank you?"

This kind of compliment is based on comparisons. You are saying their good qualities are contingent upon you having none, not based on who they are or what they have accomplished. And in reality, we selfishly shift the focus back to ourselves before they even get a chance to enjoy our compliment.

How about this, instead?

"You have such beautiful eyes!"

"I love to hear you play piano, you really add a special emotion to the music."

"It's great to see you! You're always so much fun!"

Give it a try. You'll be surprised how it builds both of you.

Hurray! I got some goodies for you!

Those t-shirts FINALLY restocked. I didn't hesitate and got a load so if you want one, bring $20 to class or paypal it to me. These are a very nice cotton/poly blend so the fabric will last a long time. They have a nice soft feel that won't soak up your sweat. I LOVE the one I got. Just two sizes: S/M and L/XL.
The Small/Medium is 38 inches around.
The Large/Extra Large is 42 1/2 inches around.

Hurry! I doubt I'll get to place another order on these so get 'em while you can! (the t-shirts are on their way and I'll have them Monday, everything else I have on hand.) And I do have to charge sales tax... so all items total $21.37.

I also snagged just a few extras:

I have just one pink raceback tank in Medium, $20:  SOLD!

I have one lime green tank, size medium,

and one lime green tank, size large, $20 

And do you love those cool hats I've been sporting? 

I have a handful in each color; $20 each. I have really grown attached to mine!

Zumba Gold® makes the headlines

I'm SO happy that more people will be able to discover the benefits of Zumba Gold. It is so good for SO many people! This is great news for people bored with their current exercise efforts.

And that is MY MOM in the big picture! I'm so proud of her!

http://www.heraldextra.com/news/local/central/orem/article_06b82e42-a617-5ef7-99d0-aa1ae10b36f7.html?mode=story

[And for heaven's sake, I did not say, "boomers are booming and they need a place to boom." That is a little weird. But they got most of the stuff right.]

One thing to revitalize your Zumba experience

It happens to everyone. They fall into a little "ho-hum" slump. The crazy fun just isn't what it used to be?

If things just aren't the thrill they once were, try changing things up a bit:
Stand in a different spot in class. Move up, move back, switch sides. You'll be by new people, see things from a different perspective, and even the music will sound and feel different.

I move around all the time and have a blast. Give it a try!

A 5K in pleasant weather

How 'bout a nice 5K for a nice reason in super nice weather? Saturday, June 4.

This is a 5K to show support for Camie Jacobs, one of the Orem High Track coaches in her battle with cancer. There will also be items for sale at great prices.

Running for a reason is so much better than running in circles. Give it a try.

Here are the event details:
https://www.facebook.com/event.php?eid=104958776259203

Here is a registration link:
https://www.raceit.com/register/?event=4830

"When I lose weight, I'll start going to the gym"

I’ve actually heard people say, “When I lose some weight, I’ll start going to the gym.”

I know, I know,-- it’s seems a little backward.

According to a great article I just read by Gregory Welch in the May 2011 American Fitness issue, “being fit” is NOT defined by our size, but is defined by our ability to perform work—yard work, running, lifting, unloading your car, wrestling with your grandchildren, painting your bedroom, etc.

“Fitness” has little to do with your size because there are thin people who can’t run the length of a city block without stopping to catch their breath, and I’ve seen non-thin people who are endurance powerhouses! They can work in their yard, they can swim 60 laps, and they can handle intense cardio classes (like Zumba!).

Your ability to perform work is essential to your quality of life and independence. Waiting until you are smaller before you workout is a dangerous game. You are losing functional abilities as time goes on. So you can’t wait until you lose weight to work on your fitness. Like Gregory Welch said, you have to be “fit” FIRST, before you can start any effective changes in your weight.

If you aren’t thin, you may indeed have to work harder just to maintain the ability to perform that work. The bonus: you burn more calories because you have more to move.  

Can you perform work without going to the gym? Absolutely!

Do you?

If you answered no, in spite of your good intentions, you may benefit from a group exercise class. It is helpful to have a set time so you don’t delay getting your workout clothes on. You don’t have to plan the workout because the instructor takes care of that. It is socially rewarding. And if you come to a Zumba class—it’s FUN!

So maybe Zumba is just the thing to improve your fitness. Come try it out! I teach regular high-energy Zumba classes and Zumba Gold classes for seniors and people just starting out. Find my teaching schedule here.

See you soon!

How to eat anything you want

I spoke with a class member a few months ago about how he had successfully lost a large amount of weight. Six days a week he ate a very strict diet. "No fun," was how he described it. But one day a week he allowed a day off and ate whatever he wanted to eat. He looked forward to eating pizza and chips and soda and french fries. You might think he just "undid" all the work of the other six days. But what he noticed was that slowly, over time, he no longer craved the pizza and chips and french fries. After learning to eat and appreciate better food choices on the other six days of the week, his body adapted and he found the greasy, unhealthy food was actually rather gross! What he wanted on his day off turned out to be pretty good stuff!

But here's the juiciest part that I hope will help you: knowing that he could have that seventh day to enjoy the food he felt like he was missing gave him some strength to stick to the plan during the six days of strict eating.

Interesting concept. Which behavior do you wish you could change or give up? Would a "day off" each week help you commit?

Profound thought from my nine-year-old

The other day my kids were talking about their favorite ice cream flavors. They asked me what my favorite was. "Was" is the key word since I don't have it anymore. It's a lactose thing.

Then she says, "You're lucky because you can remember your favorite flavor and think of it anytime and you can enjoy it in your head as much as you want. People who aren't lactose-intolerant only enjoy it while they are having it."

Hmmm. Made me think that perhaps we could reprogram ourselves a little. Maybe I could have one bite of cookie dough and then think about how good it is and then be happy that I had it, instead of having to have scoop after scoop. I'll try.

New Zumba T-shirts!

I'm telling ya, these are comfy, breathable, and totally IT for Zumba class! They are a cotton/poly blend so they'll last forever, won't hang on to your sweat, and they feel so yummy. And I like that the sleeves don't box out like most t-shirts. They are angled downward so they fit more naturally. I think this is all I need for class now!

Let me know if you want one. They come in two sizes: S/M and L/XL. Only $16 for some really awesome Zumbawear! Price is $16 for pre-pay only. After that, the price is $20 and only while the supply I have lasts.

Orem High School 5k fun run/walk fundraiser for Ballroom Team

Think about all those other fundraisers that leave you in bad shape: cookie dough, candybars, carnivals with cotton candy and popcorn. This one will actually be GOOD for you! And it's for my daughter's ballroom dance team.

It's a 5k fun run/walk. Hurry and register now because after April 16 the fee goes up to $35! Right now it is $20. Not a lot of people have registered yet so your chances of prizes are good! And you get a t-shirt. Who wants to train with me? I run after class on Wednesday morning at 10 a.m. and I can run Saturdays at 8:30 before Zumba. Let's wear our Zumba gear on the run, shall we?

HINT, HINT: The "Swag Bags" will have something from ME in them.

See all the details here:
http://www.oremhighballroom.com/

Also on a facebook event page:
http://www.facebook.com/event.php?eid=188098681235018

Really strengthen your core

I've told you before that when you maintain proper posture and form while you dance, it makes all the difference in how well you work your muscles, especially your core. The plank hold is a great way to supplement your Zumba® workout because it will help you maintain that good posture. Then your movements will be more efficient at getting the body shape you want.

Here is a link to one of my favorite websites to show you the proper way to do the Plank Hold.
Plank Hold Form

FREE Ladies Night at the Rec!

You are going to LOVE this! That Zumba Party we've been working on has become something even better! A whole night of pampering at the Orem Fitness Center: massage, food, Zumba with all the instructors. And guess what? It's FREE for ladies! No men allowed (sorry, fellas).

Saturday, April 30, from 7-10 p.m. the entire facility is yours to enjoy--FREE!
This is a great time to bring a friend and show them all the Orem Fitness Center has to offer. (Well, we don't usually offer free food).

Introducing Zumba Gold®!

This is the big news! I'm so excited to finally bring the program I've been teaching for a year to Orem.

Everyone knows someone who could benefit from Zumba Gold® classes. Bad knees? Not accustomed to exercise? A Baby-Boomer? You could even do it from a chair if you need! Please pass on this information to them.

I've got a new website and location just for these classes. (No worries--I'm not leaving Orem Fitness Center!) www.friedokrafitness.com

Yep. It's a weird name. Go check it out for an explanation.

Thank you for your support everyone! Right now I'm offering just two classes a week during the day. But we'll adjust schedules and offerings as needed.

Major Announcement coming! Get ready!

Something WONDERFUL is about to come to Orem. Check back again soon to see what it is!

Zumba Party! April 30 at the Orem Rec Center

Tanya has organized a fun party on April 29 (Changed to April 30!), at 8-9:30 p.m. All three instructors will come and we'll dance to all our favorite songs. AND we will have a platform so you can SEE! That will be the best! It comes at a great time for me. I love to celebrate my Zumbaversary in such a fun way! TWO YEARS of Zumba blessing my life!

Send me your FIVE favorite songs that you'd like to hear at the party. Here is a link to a playlist of some of our favorites. If your favorite song isn't on this list, let me know!

Shelly's Zumba Playlist

How to get the Most out of your Zumba Workout

You are having FUN—Right? You know I always say that is the most important thing. Why? Because if you have fun you’ll come back and do it again! And doing it again and again is how your body gets in better and better shape.

So now that we’ve established FUN, how can you take it to the next level? Here are a few ideas:

Eat better. Evaluate how you are eating to maximize your energy level so you have MORE of it to give in class! Reduce your intake of simple sugars to avoid blood sugar peaks and then subsequent lows. Look for foods that have high nutritional value for less calories and keep them easily available.

Watch your form. Curl your pelvic bone upward and raise your shoulders up and back, opening the chest (the opposite of a slouch). Notice how your abdominal muscles engage? See how much taller and more confident you look? Now hold that position and wiggle something. Your core muscles really have to tighten!

Give it some energy! Don’t just move your arms, PUT them where you want them. Pretend gravity is on vacation and really move! SMILE! And when you feel the energy take you over, give it a holler!

Don’t overdo it. Getting fit doesn’t mean barely breathing or leaving the gym feeling completely wasted. Exercise is supposed to improve your life. If you work too hard you probably won’t enjoy it and will quit your exercise routine altogether. Or you may wear out a joint or muscle and have to take a break from exercising. Booo! We don’t want that.

Take care of your body and your body will take care of you!

New ZumbaWear!

Hurry! Check out the site and tell me if there are things you want. Some sizes are out of stock but are being restocked soon, so tell me your wishlist! I'll place an order Monday or Tuesday.

www.zumba.com/shop

Here's that fabulous ab song

This song is SO good. Here's the place to find it.

LOVE Zumba on Valentine's Day!

If you are in Zumba on Monday night it is because you LOVE it more than anything else you could be doing for Valentine's Day. So we'll make a playlist of all the songs you LOVE. I've got a few up my sleeve. What are your favorites? Send them to me and I'll put them on the list!

Why Dance to Music in a Foreign Language?

When I first came to Zumba classes, I found I enjoyed relying on the feel of the music rather than the lyrics. When you don’t have the lyrics in your head to express yourself, you rely on your body to bring out that energy. That means you are working your muscles more and enjoying it at the same time. The time flies!

If you already speak Spanish and know the lyrics, there is good news for you, too! Zumba highlights music from all over the world. In addition to Latin rhythms like salsa, cumbia, merengue, samba, flamenco, axe, and tango, we get to enjoy rhythms like polka, bhangra, soca, and African dance. AND, we still enjoy a sprinkling of familiar English songs that bring a smile to your face and really get you moving! There is something for everyone!

Hale Freezes Over 5k/10k this Saturday

Just in case you are interested:
http://webticketing.haletheater.org/

Scroll to the bottom and register quick!

FREE High School Night at the Orem Fitness Center

February 4 is a FREE after-hours high school party! 10-midnight! I'll be doing a Zumba class from 10:15-11:15 p.m.

Admission is FREE with a current Orem city high school ID. Send all the teens you know. I'll work 'em hard and send 'em home by midnight.

My diet experience

Yes, I’ve been on a diet. Twice. 20 years ago. Of course, just like most people, I gained all weight back, plus MORE. I said, “hmmm, if I keep doing this I’ll keep gaining weight for the rest of my life!” So I promised I’d never go “on” a diet again. Going “on” a diet implies that at some point you’ll go “off” the diet. That’s the part where you gain it all back! Permanent results require permanent changes, so if you want to lose weight, you can’t go “on” a diet and expect it to fix things quick. You’ll have to “change” your diet. The good news is:  those “changes” tend to not be as drastic as many “diets” and the results are much longer lasting!

Count downs are SO last year.

Ever put together a jigsaw puzzle? The excitement is seeing how much progress you can make each time you sit down to work on it. Even though all puzzles start out telling you how many pieces there are, I don’t think anyone spends much time counting how many pieces are left in the box. Instead they enjoy seeing the picture grow on the table and want to see how much of it they can build.

Who would enjoy taking apart a house of cards one card at a time? No one. The fun part is seeing how high we can build it.

Sadly, we don’t see projects in our lives with the same excitement. Too often, we are focused on how many pieces are left in the “box” and not enjoying the fun of how much progress we’ve already made.

It really takes the fun out of it.

We count down how many months left in school, how many more minutes left in a meeting, how many years until the children grow up. We count how many minutes left on the treadmill, how many laps left to run, how many pounds to lose, how many days left on a diet…

It really takes the fun out of it!

If you are taking on a new challenge, try looking at it from the perspective of building up, instead of breaking down. Count the minutes you complete on the treadmill, the days you stick to your diet plan, the number of new healthy meals you create, the times you make it to the gym. Don’t count consecutively. Count every minute, every lap, every day, every meal.  The point is, BUILD. And build up. Don’t even think about “the end.” You may be surprised what a big difference this small change in thinking can make!

NEXT POST: my experience with diets.

WARNING! READ THIS before you make any New Year's Resolutions!

First let's talk about the bad kind of New Year's Resolutions.

The bad kind of resolution would be to set a goal for a result you want. For example:

I want my children to not fight with each other.
I want my boss to give me a raise.
I want to lose 20 pounds.

What's wrong with those goals? They only focus on the outcomes. They have nothing to do with your behavior. Behaviors you can change. You can't always control the result.

Better goals:
I will work to get my children to bed earlier so they have the rest they need.
I will focus more time at work on the things that are most needed, (and spend less time on email!)
I will work out 3 times per week, find healthy snacks to satisfy my hunger, and drink 6-8 glasses of water per day.

Do you see the difference? The first set of goals can lead you to be continually frustrated if you haven't been able to produce the desired effect. The second (good) kind of goals are the ones YOU have control over. At the end of every day, you can say, "Yes, I did it. I can probably do it tomorrow, too." Much more positive.

Check out a podcast segment I did on this very topic four years ago.
http://babiesandmomsradio.com/blog/2007/12/

You'll just need to listen between 7:25 and 22 minutes. There is an article I reference about Chinese footbinding (I do have a point). You can find that article here: http://www.myseveralworlds.com/2007/07/11/suffering-for-beauty-graphic-photos-of-chinese-footbinding/

I want you to be successful and feel good about yourself. I hope this helps. I welcome you to talk to me anytime. 


NEXT POST: a healthier perspective on continuing your goals.