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