Zumba Craze! I'm in.

A lot of my friends and family members ask me about Zumba and if it's just another "fad" or "craze."  Well, if it is either of them, count me in!  I'm hooked!! 

If you have ever loved dancing at any point in your life--whether it be tapping on stage, dreaming of being a prima ballerina or if you only dance in your living room when nobody is looking--then Zumba is for you, too.  Group fitness classes can be intimidating to attend-I am the first one to admit that.  Although I am a health professional, I can be clumsy sometimes...and, for some reason, always when there is a step involved.  Needless to say, I was a bit shy when I entered my first Zumba class.  I stood in the back, and hoped that no one would notice if I messed up a step or turned towards to the wrong side. 

When the music started and the warm up song began, not only did I lose all of my initial fears and insecurities, but I also gained a sense of confidence in myself that I could do it.  The steps were easy to follow, the beat of the music helped me keep time and the energy of the instructor and the participants was contagious!  It felt like I was dancing with easy choreography-and although it was a strenuous class, it was more fun than anything else!  I have been missing an aerobics-style class like this in my life for far too long.  You can burn approximately 450 -750 calories per class!  And that seems to be just a rough estimate!  It could be more than that depending on the intensity and length of the class.

Here is the link to the official Zumba website:
http://www.zumba.com/us/

I am not one to promote a specific product, but ever since I started taking these classes, I have been wishing everyone could try it at least once!  The smile I have after the class is one that lasts well into the following day... That is always a great way to be walking around! 

After my first class, I was feeling some soreness in muscles I haven't felt in a while. The second class, my muscles already remembered the moves so it didn't feel as intense as the first class.  The next class, I found it easier to loosen up and enjoy myself and by the fourth class, I was hooked--and happy about it.  Work/travel/commitments can get in the way of my participation, so I decided to also invest in the dvds.  I am not condoning the purchase of items--just reporting what I've done and seeing if it works so I can help with your decision-making processes.  So far I have not had the opportunity to use them at home, but will have some time later this week, so I can report how the dvds compare to the class. 

My one observation from my experiences is that when you take group fitness classes, you tend to push yourself harder and work longer...when I'm by myself, it can be easy to cheat on some of the moves/exercises.  My suggestion: don't cheat yourself and take the class whenever possible.  It's great for socialization as well as muscle tone, weight loss and overall health and wellness. 

Happy Dancing!!

Helpful Hints for the "Season of Eating"

Happy Thanksgiving!  And welcome to the "Season of Eating!"

I have included a link to a practical and helpful website: http://www.active.com/.  There are great tips for being aware of what and how much you eat.  The site also has wonderful articles on exercise, training, starting out, stretching, nutrition, etc. 

Active.com: 10 Tips to Control Your Weight This Holiday Season

What I've always told my clients that I hope helped during the holidays (try one or two out and see if they help):

* Use a smaller plate to eat from and pretend you don't want your food to touch (you take less).
* Eat a salad or have some broth-based soup prior to the main course to create more fullness to avoid overeating. If there is no salad/soup, drink sips of water between every 2-3 bites, putting your fork down each time.
* Allow yourself a taste of everything--but instead of heaping portions served with a huge serving spoon, use a tablespoon to serve and only take two tablespoons of the sides. 
* Take small forkfuls and chew slowly--truly savor the flavors.
* Make sure you eat breakfast and lunch so that you can help stave off the urge to binge.
* Enjoy dessert but see if you can split it with someone.
* If you are imbibing, try to drink water between each alcoholic beverage or create mixed drinks such as seltzer and wine to create a spritzer while cutting calories and increasing hydration.
* Offer to help set up and/or clean up--moving will help to burn some calories while helping the host

Taking a holiday morning walk will help focus your awareness for the day--include family and friends on the walk if possible.  Being active the day after Thanksgiving also helps burn off what we took in the prior day/night.  Shopping burns calories, but remember to pack a snack like an apple, baggie of pretzels, granola, for example, in order to keep your blood sugar even and keep the temptations for high fat and high sugar treats at the food courts and checkout lines at bay.

Be self-aware, savor the flavor and have a wonderful Thanksgiving!

My Own "Eat, Pray, Love" Experiences

Alright...for the sake of honesty and credibility, I should admit that I have not finished reading the published book.  (I actually made it through the first few pages before I realized that treadmill workouts do not mix with reading.)  That being said, however, the title seems to fit so many of my experiences in life, including the most recent.  Let me explain...

Earlier this summer, I decided to let all of my "be good" rules sit on the sidelines and ate what I wanted (when I wanted), had more drinks than I normally would have, didn't do much exercise, and just had fun without letting myself think about the consequences.  And it was fun while it lasted...and surprisingly cathartic.  It made me realize how much pressure I had put on myself for years to stay in shape for my job in the fitness center or whatever it was I was doing rather than focusing on my health--like I told all of my clients to do.  It felt nice to be free of the constraints I had placed on myself.  


Now comes the "Eat, Pray, Love" reference. I started to feel sluggish, a bit uncomfortable in my own skin, my asthma had gotten a little worse and I stopped fitting into the new clothes I had purchased for my new sales job.  It was when I couldn't fit into the pants I had just bought earlier in the summer that made me decide to end the "break" I allowed myself.  I ended up gaining just under twenty-five pounds in a short period of time. (insert gasps here) 


I bought a used treadmill (barely used-so it was pretty new at a used cost) and started tracking my food intake, focusing on portion control and really listening to my body to tell me when I was truly hungry and when I was full. Although I always knew what it was like for my personal training clients to start new lifestyle changes, this time felt different for me.  


The "Eat" in the title of the popular book has come full circle for me.  I was eating practically  everything and now I eat for health and what's best for my mind and body.  I leave room for some treats every now and again, but an interesting observation is that I no longer crave those treats like I used to.  The mid-afternoon candy crave has all but disappeared and the almost daily potato/carb longing is non-existent.  I always hear about various diets, fads, pills, etc and have heard about professionals trying them out in order to report first-hand what the diets do to their bodies.  What did I do?  I just started eating what made me feel good after I ate it.  I am loosely following the Eat Right for Your Type diet which recommends that you eat certain foods for your blood type and avoid others.  So far, I'm feeling very happy with how my body is responding. I am no longer feeling heavy or tired after a meal and any occasional indigestion I would have is no longer occurring.  


"Pray" could mean so many different things to so many different people.  For me, during the summer, I didn't listen to what my body was saying at all. And now, I am paying attention, adding in relaxation exercises for myself to manage my stress levels and respecting what my mind and body is telling me.  For me, "praying" is a form of meditation rather than just a religious action. It might be vastly different for others or even for me at another period in my life, but for now it's a wonderful window into myself. 


"Love" is also an umbrella word that can cover many definitions.  During this experience, I've learned to love myself-which had always been elusive in the past.  I found love within...and appreciation, respect and sense of self I don't recall having (at least in my recent past).  Instead of letting the world, society, my clothes, my weight, my job, etc. define me, I am finally beginning to define myself for myself.  And it is something I wouldn't have expected to find out of this strange journey.  None of this was planned or even considered--I just made a decision to let everything go and here I am...finding myself in a new place and being excited about it.  


I'm sure I will eventually read another person's journey around the world, but it's fascinating to have my own personal experience without leaving too far from home.  


I am puzzled by my own audacity to publish this for all to see (I am typically very private), but I thought that this was too profound to not share it.  It's possible that because the Internet is so vast, it's easy to share when you can imagine sending words out into that infinite world and not having anyone read them.  


And for those who are curious about my weight...I have lost 14 pounds of the almost 25 I gained, but am able to run more than I have in years. So although I might have weight to lose, I feel healthier than I have in many years.


Wishing you luck in your own personal journeys and discoveries...

Get a Jumpstart on Your Resolutions!

Why wait until the New Year to set your health and wellness goals or to start making smarter choices? There is no better time than the present to take even the smallest step towards a healthier direction.

Setting S.M.A.R.T. goals help to not only keep you moving forward, but also focus on your progression and destination.

S = Specific. The goal should outline in detail what you are working towards. For example: “I want to lose ten pounds” rather than “I want to lose weight.”

M = Measurable. Choose a goal that can be measured with progress. For example: “I want to lose six inches off my waist in the next six months.” This allows for measurements throughout the six months to ensure that you are on track or if changes to the plan need to be considered.

A = Attainable. Goals should be set high enough to challenge you, but with the knowledge and belief that it can be reached.

R = Realistic. This does not mean it should be easy. A plan needs to be set up that will offer realistic options to attain the goals. For instance: Walking 10,000 steps throughout day may be more realistic than walking five miles all at once on a treadmill if you do not have more than an hour to devote to fitness within your day.

T = Timely. There has to be a time frame for a goal or else the commitment level may decrease. “I want to lose ten pounds by April 15, 2010” is a specific, measurable, attainable, realistic and timely goal.

Write down your goals, share them with someone for accountability, mark your calendar to periodically measure your progress, and adjust the plan accordingly. Getting focused before the holiday hustle begins will strengthen your resolve when making choices at family/holiday meal times, planning for meals/smart snacks on the go instead of grabbing fast food while shopping and deciding to park farther and walk rather than hunt for a close parking spot. All of the little things we can do now have the potential of adding up to a big head start on the New Year. Remember--as long as you keep moving, you'll keep moving in the right direction!

"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not." ~James Gordon

Fend Off Colds and Flu

When it comes to colds and the flu, prevention is key since there are no known cures for these illnesses. However, there are simple things we can do to keep ourselves and those around us healthy .

For example, The Center for Disease Control and Prevention recommends that we “Take 3” actions to fight the flu:

1. Take time to get a vaccination.

· While there are many different flu viruses, the seasonal flu vaccine protects against the three seasonal viruses that research suggests will be most common.

· The seasonal vaccine will not protect you from the 2009 H1N1 strain of swine flu.

· Vaccinations are especially important for people at high risk for flu complications, including pregnant women, children, and people with chronic health conditions like asthma, diabetes or heart and lung disease.

2. Take precautions each day.

· Cover your nose and mouth with a tissue or your elbow if you have to sneeze or cough. Throw the tissue away after using it.

· Wash your hands often with soap and water for at least 30 seconds. If soap and water are not available, use a hand sanitizer.

· Avoid touching eyes, nose and mouth.

· Limit contact with sick people. If you are sick, avoid contact with others until your fever has been gone for at least 24 hours.

3. Take flu antiviral drugs if prescribed by your doctor if you become sick.

· Antiviral drugs are given to those who are very sick and in the hospital or to those who are at high risk with high risk factors such as pregnant women, children, and those with chronic health conditions.

Natural Ways to Fight Off a Cold

Three of the top prevention tips for fending off a cold are the same as for preventing the flu – wash hands, use tissues or your elbow to cover coughs and sneezes, and avoid touching eyes nose and mouth where germs can spread. But here are a few other ways to reduce your chance of catching colds.

1. Got water? Make sure you drink enough fluids to remain hydrated since water helps flush our bodies of toxins. Check the color of your urine to determine your hydration level. The clearer it is, the better. If the color is dark yellow, try to drink more liquids.

2. Get some fresh air. Bundle up and get outdoors, even for a few minutes each day. Staying inside increases your risk of a cold or the flu by: drying out your body from the heat and because there are more people inside with circulating germs.

3. Let’s get physical! Doing aerobic exercise causes an increase in your body’s natural disease-fighting white blood cells. Exercising regularly can also cut the number of days a person suffers from colds and the flu by half!

4. Eat a rainbow! Go for the colorful foods such as dark green, red and yellow fruits and veggies. The more colors, the more nutrients. These foods contain phytochemicals, the natural chemicals in plants that give us the super vitamins to help boost our immune system.

5. Yummy yogurt! Eating a cup of low-fat yogurt each day may reduce your risk of colds by 25% according to some studies. Plus, you get some calcium.

6. Beat the butts. Avoid smoking or quit altogether—statistics show that frequent, severe colds affect heavy smokers.

7. Cut back on the cocktails. Heavy alcohol consumption suppresses the immune system and dehydrates your body.

Source:WebMD

To find out more information on colds and the flu season, refer to the following resources:

Flu.Gov: http://flu.gov

Center for Disease Control and Prevention: http://cdc.gov

U.S. Department of Health & Human Services: http://www.hhs.gov

Medline Plus: http://medlineplus.gov

WebMD: http://www.webmd.com