Zumba with Heather
Come join us in Saint-Anicet, Huntingdon
or Ormstown, Quebec!
Welcome all and happy zumba-ing!
Be sure to also check out the tips for those new to Zumba...
For info on our classes, please contact Heather Diodati at 450-264-8199
or via email at zumba@whimsies-online.com. - hope to see you there!!!
 
Tips for those New to Zumba Fitness Classes
Zumba (pronounced zoom-bah) is the hottest trend in fitness. It is so fun and easy to do, that you'll forget that you're exercising! Zumba is exercise in disguise!
Routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt the body while burning fat.
So you say you have two 'left feet'? Put your feet in our hands and you'll find that doing Zumba is easy to do, fast to learn, and loads of fun!
This is not a dance class - it's a dance-based aerobic fitness class! You don't need to know how to dance. However, at the same time, you?ll still be learning basic moves to dances such as Salsa, Merengue, Cha Cha, Swing and more - moves that you'll be able to take with you when you're out dancing!
There's not much cueing in Zumba Fitness. This is not like a regular aerobics class where the teacher constantly cues, saying "Eight more, seven, six, five", etc.. It's non-verbal, basically watch and do. We feel that verbal cueing detracts from feeling the music. For cueing, I will generally point in the direction I want you to go in and make a turn signal with my hand.
The steps are easy and repetitive, but don't worry if you don't get a step right away - you'll get it next time around. You don't have to do it my way, just feel the music, keep moving and have fun!
What to wear: Dress comfortably, basically in workout clothes, and wear good comfortable sneakers, ideally something without deep treads that grip the floor too much so as not to risk knee injuries. You can also wear cross trainers, dance sneakers or aerobic dance shoes; something that you are comfortable wearing and can dance around in.
What to bring: Be sure to bring your water bottle and a towel - Zumba is a 'good sweat' !!!
If you're having trouble with a certain step let me know after class and I'll be more than happy to go over it with you!
Very Important: Go at your own rate. You don't have to copy exactly what I'm doing or at the same intensity. If there's any jumping you can keep it low impact by just stepping instead. If you become out of breath, tired or dizzy during class, just slow down or stop if you need to and be sure to drink some water. You also need to drink plenty of water before, during and after any aerobics class!
Zumba fitness takes the work out of working out - it's a Cardio Party!
Live...laugh...love...ZUMBA!
Vivez...Riez...Aimez...ZUMBA!
   
The Importance of Water
By Dotti (www.dwlz.com)
Summer is just around the corner and with the arrival of summer comes hot temperatures. It is especially important to keep hydrated while out in the higher temps. This is where water comes into the picture. Water is a very important part of your Journey. Since I am struggling with this aspect of my Journey I thought this would be a good time to revisit the water issue and how important it is to us.
Why do you think it is important to drink water? Is it especially important if you are trying to lose weight? Most of us don't even think about how much water we are drinking during the day. We just drink when we want, most times drinking too little.
Some of the reasons why it is important to drink enough water, especially on your weight loss Journey, are listed below.
To avoid dehydration you must drink an adequate amount of water. Of course, many of us know that our initial weight loss is due mostly to loss of water.
Water is necessary in flushing out the toxins that burning calories create.
Dehydration slows down the fat-burning process; an adequate amount of water is needed in the process of burning calories to function efficiently.
Feeling tired while losing weight? One of the reasons is because dehydration (from lack of water) causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
Are you muscles and joints sore when you are exercising? If you are not hydrated enough this will happen. Water helps maintain muscle tone by assisting muscles in their ability to contract; and it lubricates your joints.
Most of us on our Journey include plenty of fiber in our diet. How many of you have had constipation problems while taking in more fiber in your diet? It is because you need plenty of water with your fiber to help eliminate it.
If you drink water with a meal you may feel full sooner, which in turn will help you eat less. Remember that we need bulk, calories and nutrients so drinking water alone may not have this effect.
Water fills us up. Water helps us look better. Water keeps our body fluids in balance. Water takes away excess sodium. Cold water can burn calories (according to some studies). Water suppresses the appetite. Water helps the body metabolize stored fat. Water cushions joints. Water protects organs and tissues. Water regulates body temperature. Water carries nutrients and oxygen to cells. Water removes toxins. Water maintains strength and endurance. Several preliminary studies suggest that drinking plenty of water may reduce your risk for breast and colon cancers.
The recommendation is to drink eight cups (8 oz glasses) of water daily. You should add an additional cup of water for every 30-45 minute moderate-intensity workout such as walking and swimming; two cups for high-intensity activities like running and tennis. If you exercise for an hour or more weigh yourself before and after your workout; for every pound you drop, add 2½ cups to your fluid intake.
If you are one that has a hard time getting in your daily water allowance, think about using the Crystal Light tubes (add 1 tube to 12 oz of water) or the Propel tubes (my favorite). They flavor my water a bit and I drink a lot more that way. As for having coffee as part of your water intake, two hours after drinking eight ounces of water or coffee, your body holds about five ounces of water; but only four ounces from java. One ounce is not worth worrying about. But...if you are a caffeine addict ~ people who drank six five-ounce cups of coffee with 600 milligrams of caffeine - slightly more than what's in a Grande, 16 ozs, at Starbucks ~ there is reason to worry. Susan Kleiner, Ph.D., owner of High Performance Nutrition in Mercer Island, WA says caffeine addicts were found to be dehydrated but most of them weren't even thirsty. Her advice for caffeine addicts is to drink the same amount of water for every caffeinated beverage you drink.
There is also another source to get your water requirement in many of the foods you eat! I'll bet you never thought of that. I certainly hadn't. Multiply the weight (3 oz broccoli) of your serving by its percentage of water (0.90) to calculate the amount of water you'll get (2.7 oz). Just one cup of raspberries delivers ½ cup of water! The foods listed below are uncooked unless stated.
95% water ~ romaine lettuce, soy milk, tomatoes, watercress, zucchini
90% water ~ asparagus, bell peppers, broccoli, cabbage, cantaloupes, carrots, grapefruit, honeydews, kale, mushrooms, milk, oranges, orange juice, peaches, spinach, steamed clams, strawberries, unsweetened applesauce, watermelon
85% water ~ apples, blueberries, raspberries, kiwi fruit, pears, pineapples, plums, tofu, yogurt
80% water ~ Cherries, cottage cheese, grapes
75% water ~ Avocados, bananas, baked cod, corn, hard-boiled eggs, pudding, ricotta cheese, water-packed tuna
70% water ~ baked potatoes, cooked long-grain rice
65% water ~ cooked black beans, roasted skinless chicken
60% water ~ garbanzo beans, ice cream, baked salmon
50% water ~ broiled lean ground beef, part-skim mozzarella cheese
35% water ~ bagels, white bread, cheddar cheese, Swiss cheese
Less than 5% ~ dry cereal, popped popcorn
Did you know that by the time you're thirsty, you're probably mildly dehydrated? Make sure you get plenty of water throughout the day. Signs of dehydration include: headache, fatigue, loss of appetite, flushed skin, lightheadedness and dry mouth.
19 Tips For Getting Your 8 Glasses of Water Daily
Sometimes drinking our eight glasses of water a day can be a real challenge. Here are 19 tips to help you accomplish that feat! It is said by many beauty experts that drinking your water is the cheapest, quickest way to look better! That should motivate us!
* Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking.
* Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.
* Make it convenient - keep a big, plastic, insulated water bottle full on your desk and reach for it all day.
* When you have juice (apple, grape, or orange) fill half the glass with water.
* When you have a junk food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.
* Have one glass every hour on the hour while at work. When the workday is done your water quota is met.
* Instead of tea or coffee, substitute a cup of hot water with a drop of honey.
* While at work, get a 20-ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more.
* Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit.
* After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.
* Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough.
* Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.
* Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much.
* Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.
* Use a beautiful gold-rimmed glass and fill it with cold water from the tap.
* Drink two glasses of water immediately after waking up.
* Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race.
* Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.
* Add drinking two glasses of water to your daily skin care regimen. Drink, cleanse, moisturize, etc., then drink again.
I, personally, am having a hard time getting my water in during the day. I have a tendency to drink diet pop more and if it's in the house that is what I'll grab instead of water. So, for me, it's best not to have the diet pop in the house. If it is in the house I've made a deal with myself that before I can have a diet pop I must drink two glasses of water. It works pretty well, but the best thing is not to have the pop in the house in the first place. Think of the many ways you can get more water into your daily diet.
Exercise helps make your skin healthy and attractive
(thanks to http://www.collagevideo.com)
Everyone knows about the fat-burning and muscle strengthening benefits of exercise. But, regular workouts can also make your skin look better. Why?
* It boosts blood circulation. The improved blood flow not only brings additional nutrients to your skin, it also helps remove damaging toxins.
* It helps eliminate wrinkles. The blood also carries oxygen that stimulates the production of collagen -- the connective tissue that helps "plump up" your skin.
* It reduces stress. From acne to crows feet, many common skin problems are caused by muscle tension and stress. Exercise is a proven way to relieve stress.
* It unclogs pores. A fast-paced aerobic workout causes sweat. And the process of sweating just naturally tends to clean out facial pores.
So, what are you waiting for? Do you want a slim, toned flexible body and clear skin? Heather's note: Come take a Zumba class and let's get started now!
Sample Zumba Playlist
For all you Zumba Fitness lovers out there, please check out our Blog:
Zumba With Heather.
If you want to know what Zumba Fitness is, it is a latin dance-based fitness class that's guaranteed to be fun! It takes the 'work' out of 'working out'!!!
This site was designed by Heather Diodati
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