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!