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My Fitness World

My Fitness World: 12/1/10 - 1/1/11

Tuesday, December 28

New Things Happening In 2011


Time to start that old New Years Resolution thing again. Are you finding yourself pondering what to do? Well, Lets Make It Happen Together! That's my new motto. Come shimmy and sculpt with me with Zumba Fitness®. Zumba® is a fun way to exercise and distress... I teach classes at Studio K Group Fitness (a little studio in Andover MN). Here are my class times: For Studio K

Monday 7:30pm
Tuesday 9:30am
Thursday 9:30am
Friday 10:30am
Saturday 10:30am


I also teach Zumba In The Circuit at Curves in Coon Rapids MN and Champlin MN. Here are my class times for them:
Monday Champlin Curves 10am
Tuesday Coon Rapids Curves 6pm
Wednesday Coon Rapids Curves 8:30am Champlin Curves 5:30pm

If you are in the New Hope area, I teach Zumba® at the YMCA on Sundays at 4:35pm.

So there are NO EXCUSES to not workout with Zumba®.... Go to to find a place near you and start shakin' that booty!!!

If you don't know what Zumba is check out my website at and read up on Zumba® and watch some youtube videos.

The new year is bringing some new things to my classes. Z-Bucks, Toning Challenges and maybe some Booty Challenges too. Stay tuned for more info on the new stuff. Lets Make It Happen Together!


Friday, December 24

5 Factors for Choosing Your Workout Wear

By: Amy Ludwig

What's one of the best things about working out at home? You can wear whatever you want. There's no dress code. No need to appear "cool." And no fashion police. The only consideration is that whatever you wear should help you Bring It!® harder. The idea is to dress for action—your way.

Here are several factors to weigh as you choose the right workout wear for you:
  1. How much skin does it show? Are you currently having a "wish I were out of this body" experience? I've been there, especially at the start of a fitness program. So I understand the desire to cover up in big, baggy workout wear. Bare midriffs aren't the best look for all of us. But keep your eyes on the prize.

    You can cover your tummy with longer-cut tops, and keep it real and conceal with roomy exercise pants. Yet it's good to be aware of your body's shape, especially as you work to change it (think "before" and "after" photos). It's easier to watch your form on challenging moves if you can see your frame. And if you're working out in private, no one else's opinion matters. Besides, you're working out! Be proud of yourself.
  2. What fabric is it made of? Cotton kills. OK, that's my personal, overly dramatic bias (actually it comes from the outdoor sports world because cotton doesn't insulate but we're in the living room so whatever!) I know lots of people who work out in basic cotton T-shirts and like them just fine. They're inexpensive, easy to get on, and come in any size or cut you wish. But when I'm doing serious cardio, I sweat. A lot. And I find that cotton quickly gets damp, heavy, and uncomfortable. If you hate wet, bulky clothes, remove that obstacle to your workout.

    I prefer exercise clothing made of synthetic fabrics, especially those that wick moisture away from the skin. Synthetic clothing remains easy to move in, even when soaked. It also tends to dry quickly. You can easily find it in sporting goods stores, at discount retailers, and online. Motivate yourself with an outfit that makes you feel like an athlete, and you'll increase your odds of success.
  3. How much support does it give? When working out, you want to focus on how you're moving your body, not on how it wants to move on its own. If there's more of you to love in certain areas, you may be happier in workout clothing that provides some restraint. Some clothing companies, particularly ones geared toward women, rate the bounce-to-the-ounce allowance of their sports bras. If you're doing a high-impact activity that includes lots of jumping (plyo fans, holla!), opt for more support.

    And don't forget your shoes.

    If things are going as planned, your feet are the part of your body that should hit the floor hardest and most often. If they're in pain, or your sneakers hurt, you'll be less likely to Push Play. A pair of good cross-trainers with proper support and cushioning can prevent injury and provide energy. Try on several types and do a few Rock Star Hops before making your choice.
  4. How much does it cost? You don't need expensive designer gear to Push Play. No one else is around to read your label. The most important thing is that you can move freely and work at the program you've chosen. Look for bargains and closeouts at discount retailers, sporting goods stores, or on the Web.
  5. And the most important tip of all? WEAR IT. Whatever type of workout clothing you prefer, put it on. Push Play. And get your body moving. Pretty soon, you'll see results that make all this jumping and sweating worth the trouble—when the clothes you picked out begin to fit differently. And that's something exciting to work for.


Monday, December 20

Lets Spice Up Your Workout For 2011!!!


Lets find away to shake up your fitness routine for the New Year. Tired of that old routine of running on the treadmill and walking alone? Then it's time to switch up that old routine and start movin' with Zumba Fitness®. Let the music move you and shimmy and shake in the New Year, 2011! A new way to challenge your strength and endurance with Latin Rhythms. So lets spice up your workout with Zumba Fitness®. Find a class near you today and start movin'...


Don't Have Time for Cardio

Ask Jillian Michaels
Q: I have really young kids and am struggling to find time for a 45-minute cardio workout. Would I get the same benefits from breaking up my cardio into shorter intervals on the treadmill?
Jillian Michaels A:  Well, not really, and here's why: The longer the cardio session, the better the afterburn. "Afterburn" is technically known as post-exercise oxygen consumption, and what that fancy term refers to is your elevated metabolism after a workout. Afterburn can last anywhere from 15 minutes to 48 hours, depending on the intensity and duration of your workout — therefore, if you break up your cardio, you'll burn the same number of calories during training, but you'll minimize the number of calories lost because of afterburn.
If you really have to break up your cardio, all is not lost — but the truth is, you'd be better off finding something for the kids to do for 45 minutes while you get your treadmill on.

My two cents on this Question.... 

Or you can buy the Zumba Fitness® game for, Wii, PS3 or XBox and make working out a family fun time. Turn on the radio and dance around the house with your kids or join a gym and go to a group fitness class for 45 mins. There is so many options out there on fitness. Don't let kids and a busy life be the reason why you don't get healthy.


Thursday, December 16

Z-LIFE magazine

Be a part of the "Z" life. Get your subscription to Z-LIFE magazine now.

Sign up for your one-year subscription (4 issues) for only $14.95.
Gyms — Sign up for a bulk subscription and receive 20 magazines per issue (80 total) for only $160

ZIN MEMBERS: Great news! ZIN Members in good standing automatically receive one complimentary subscription to Z-LIFE magazine (print or digital edition, depending on your location). All you need to do is keep your mailing address current with the Zumba Home Office - nothing more!




Get ready for the new Curves Circuit with Zumba Fitness®. The only 30-minute class that mixes the moves of the Zumba® program with the proven strength training of Curves for a wildly effective workout.

Strength Training In The Circuit + Grooving To The Music = One Wildly Effective Workout!

Shimmy on in for a FREE WEEK. Call a Curves club today to reserve your place in a class that'll fill up fast. 1-800-CURVES30


From LOSING IT! With Jillian Michaels


 Move It!
It's a well-established fact that being active can reduce your risk of cancer. And all this time you thought I was just bossing you around — when I've actually been encouraging you to get healthier by reducing your risk of becoming ill! The American Cancer Society recommends at least 30 minutes of moderate to vigorous physical exercise on five or more days a week (which you're already doing if you're following my plan) for maximum benefits.
Get motivated to get off the couch

It's not hard to get motivated to peel that butt off the couch when you look at these numbers: A whopping 50 percent (at least!) of cancer deaths in the United States could be prevented if people just made small changes in their lifestyle and health habits. That works out to about 280,000 lives saved a year. As someone who has watched three loved ones battle with cancer, I can tell you these are not figures to take lightly.
Whether you're starting a new fitness regimen, or just renewing your commitment to being fit and healthy, think about how much you're doing for yourself and your loved ones by taking good care of the body you're in. Now, if that's not enough to push you through any exercise slump, I don't know what is!


Tuesday, December 14

Chicken & White Bean Soup

Chicken & White Bean Soup Recipe
Makes 6 servings, 1 1/2 cups each
Active Time:
Total Time:


  • 2 teaspoons extra-virgin olive oil
  • 2 leeks, white and light green parts only, cut into 1/4-inch rounds
  • 1 tablespoon chopped fresh sage, or 1/4 teaspoon dried
  • 2 14-ounce cans reduced-sodium chicken broth
  • 2 cups water
  • 1 15-ounce can cannellini beans, rinsed
  • 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)


  1. Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.


    Per serving: 199 calories; 4 g fat (1 g sat, 2 g mono); 48 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 22 g protein; 2 g fiber; 345 mg sodium; 340 mg potassium.
    Nutrition Bonus: Selenium (19% daily value), Iron (15% dv).
    1/2 Carbohydrate Serving
    Exchanges: 1 starch, 2 1/2 lean meat


    A Nice Healthy Salad Recipe

    Fresh Herb and Snap Pea Salad Recipe

    Fresh Herb and Snap Pea Salad

    Quick Info:

    Nutritional Info (Per serving):
    Calories: 123, Saturated Fat: 1g, Sodium: 169mg, Dietary Fiber: 3g, Total Fat: 9g, Carbs: 7g, Cholesterol: 0mg, Protein: 3g
    Carb Choices: 0.5
    Recipe Source: Eating Well
    Prep Time: 10 mins
    Cook Time: 10 mins
    Total Time: 20 mins


    • 8 ounce(s) peas, sugar snap, trimmed
    • 2 tablespoon nuts, almonds, sliced
    • 2 tablespoon oil, olive, extra virgin, or walnut or almond oil
    • 2 tablespoon vinegar, fruit, such as raspberry or pomegranate
    • 1/4 teaspoon salt
    • 1/8 teaspoon pepper, black ground, freshly ground
    • 4 cup(s) lettuce, mache, or mixed baby lettuce
    • 1/4 cup(s) chives, fresh, snipped (1/2-inch pieces)
    • 1/4 cup(s) tarragon, fresh, chopped


    1. Bring a medium saucepan of water to a boil. Add snap peas and cook until bright green but still crisp, 1 to 2 minutes. Drain and rinse under cold water.

    2. Toast almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

    3. Whisk oil, vinegar, salt and pepper in a large bowl. Add lettuce, chives, tarragon and the snap peas and toss. Serve sprinkled with the almonds.


    Should I Work Out If I'm Sore?

    Q: What are the rules for working out when you're still really sore from the day before?
    Jillian Michaels A:  You should NOT train a muscle that's sore. The reason for this is that your body interprets exercise as stress; it's during the recovery time when the real work is being done. Think of exercise as the architect and recovery as the builder. If you work a muscle too soon after a training session, therefore, you will just break it down.
    Also, you shouldn't be sore for more than two days after a workout; if you are, you may have a slight injury or muscle strain. If this is the case, take it easy and give that muscle time to heal before training it again.
    Get more fitness tips from Jillian Michaels.


    Jillian Michaels: Stress Got Your Metabolism Down?

    Jillian Michaels: Stress Got Your Metabolism Down?

    By Jillian Michaels      

    I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.
    When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
    This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
    When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.
    You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight.

    Lets not stress over the Holidays!


    Monday, December 13

    Shoe Insoles, It Really Does Make A Difference

    Insoles, for your Workout Shoes

    The key to good foot care and support is a good insole. Rip out that old insole that comes with your shoes and buy a good insole to replace it. Cut to fit. It really does make a difference. Click on the photos to go and buy your insoles today!
    The Sof Sole® arch support insole delivers maximum arch support for high-impact activities. It features the Hydrologix™ moisture-management system to reduce sweat and odor.

    The Ten Seconds® Pro Sport insoles features a tapered toe design which offers a great fit. PORON® inserts provide maximum performance cushioning and the Etc.® top keeps your feet cooler, drier, and less prone to blisters.

    The Ten Seconds® Super Light Cushion Insole is anatomically shaped to help maximize your foot's contact with the surface area of the insole. etc®, an anti-friction top cover helps keep your foot cooler and drier and the addition of MicroZap® to the etc.® top cover helps keep the insole odor free. External heel stabilizer increases heel support to improve lateral stability and the tapered toe area provides more room for your toes.


    The Right Shoes for Zumba®

    Nike Women's Zoom Dance Trainer Shoes

    Product Description

    # Get your groove on with this flexible, lightweight dance trainer as the sultry, sexy Zumba beats take you to another place! # Mesh and synthetic leather upper provides breathability and durability. # Strategically-placed notches in key flex zones for increased all-over flexibility. # Dynamic tongue and internal stretch-trap fit system for added stability and support through the midfoot. # Nike® Zoom unit in the heel for low-profile, responsive cushioning. # Unitsole foam midsole and outsole construction provides lightweight cushioning. # Slip-and-stick rubber outsole pods are engineered for enhanced traction on gym surfaces. # Forefoot flex grooves enhance flexibility through toe-off. # Cleated rubber pivot point on the forefoot for enhanced traction and quick turns. # Diamond-shaped siping in the midfoot helps increase flexibility through the arch. # 7.54 oz.
    Nike Musique IV Women's Dance Shoe on Sale for $47.97. Click HERE.


    Zumba® It's Hot!!!

    Young man break dancing
    Zumba fitness is hot right now. You may have heard of it but may not be really too familiar with it. Zumba is a danced based fitness program that was created in the 1990's by a dancer and choreographer, Beto. It took off when it began to be marketed in dance classes as well as branded merchandise. Now you can find licensed Zumba instructors teaching classes in fitness centers almost everywhere. The DVDs are also very popular for people who want to do the classes at home.
    The Zumba workout uses music based on salsa, merengue, cumbia, reggaeton, samba and other international music styles. It has gained a huge fan base and you can even find Zumba shoes and clothes to wear for your workouts. I have family members who take the classes and enjoy them. Below is a sample video of what the dance based fitness program is like:

    Read more:

    As you can see, the music is great and the dancing looks like a lot of fun. When exercise is fun, you don't feel like you're exercising at all which is probably why so many people really enjoy this workout. The cool thing about these types of workouts is that you don't have to be the best dancer around to do them. So long as you follow the routines the best that you can, you're going to still burn a lot of calories.
    If you're still too shy to attempt taking one of the classes, the DVDs are a great option to learn some of the moves until you feel comfortable enough to get out in public. Are you a Zumba fitness fanatic?

    Read more:

    Click HERE to buy your 

    Zumba Fitness Total Body Transformation System DVD Set.

    Or Buy the
    Zumba® Wii Fitness Game

    Christmas Ideas for that someone special!


    Shop Zumbawear® at



    How Much Exercise Is Enough?

    How Much Exercise Is Enough?

    It depends on whether you want to lose weight, increase endurance, or reach other fitness milestones. Learn about exercise guidelines and the importance of determining your exercise goals.

    Before you make a decision on how much exercise you need, you should have a good idea of your exercise goal or goals: Are you exercising for physical fitness, weight control, or as a way of keeping your stress levels low?

    Exercise: How Much You Need

    "How much exercise is enough for what?," asks David Bassett, Jr., PhD, a professor in the department of exercise, sport, and leisure studies at the University of Tennessee in Knoxville.
    For general health benefits, a routine of daily walking may be sufficient, says Susan Joy, MD, director of the Women's Sports Health Program at the Cleveland Clinic.
    If your goal is more specific — say, to lower your blood pressure, improve your cardiovascular fitness, or lose weight — you'll need either more exercise or a higher intensity of exercise. So figure out your goals first, then determine what type of exercise will help you meet them and how much of that particular exercise you'll need to do.

    Current Exercise Guidelines for Americans

    According to the U.S. Centers for Disease Control and Prevention, everyone needs two types of physical activity each week: aerobics and muscle-strengthening activities. Aerobic activity involves repetitive use of the large muscles to temporarily increase heart rate and respiration. When repeated regularly, aerobic activity improves cardio-respiratory fitness. Running, brisk walking, swimming, and cycling are all forms of aerobic activity.
    Muscle-strengthening activities are designed to work one or more muscle groups. All of the major muscle groups — legs, hips, back, abdomen, chest, shoulders, and arms — should be worked on two or more days each week. Lifting weights, working with resistance bands, and doing pushups are all are forms of muscle-strengthening activities.
    Adults need at least 150 minutes of moderate-intensity physical activity each week, in addition to muscle-strengthening activities. If activity is more vigorous in intensity, 75 minutes a week may be enough. For even greater health benefits, though, more activity is better: 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity, or a mix of the two.
    It's best to be active throughout the week, rather than concentrating all of your physical activity in one day. That means 30 to 60 minutes of exercise, five days a week. You can break it up into even smaller chunks: three brief periods of physical activity a day, for example. In order for it to be effective in improving health and fitness, you need to be sure to sustain the activity for at least 10 minutes at a time.

    Exercise: What’s You Need to Lose or Maintain Weight

    A combination of dieting and exercise is more effective for weight loss than dieting alone. To lose weight, 60 minutes of moderate to vigorous intensity physical activity on most days is recommended. Physical activity is also important to maintain weight loss. Moderate intensity physical activity for 60 to 90 minutes on most days will help maintain weight loss. Of course, a healthful, low-calorie diet is also important for both losing and maintaining weight. The amount of exercise you need for weight loss or weight control depends on what you eat, as well as on the type of exercise you choose.
    Know what you want to achieve, and then you can answer the question: How much exercise is enough?


    Why Strength Training Helps

    6 Reasons to Add Strength Training to Your Workout

    Are weights a part of your regular fitness routine? If not, they should be: Weight lifting will tighten and tone your physique, strengthen your muscles, help you stay healthy, and improve the symptoms of several health conditions, including arthritis and heart disease. As you age, strength training will also help prevent the loss of bone and muscle mass.
    If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

    Strength Training: The Benefits
    Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

    1. Strength training protects bone health and muscle mass.
    After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."

    2. Strength training makes you stronger and fitter.
    Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
    • Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
    • Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
    Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

    3. Strength training helps you develop better body mechanics.
    Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

    4. Strength training plays a role in disease prevention.
    Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

    5. Strength training boosts energy levels and improves your mood.
    Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

    6. Strength training translates to more calories burned.
    You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

    Strength Training: Getting Started
    "Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training."
    If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
    Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

    Medically reviewed by Pat F. Bass III, MD, MPH


    Fitness Options Can Be Mind-Boggling

    There are more ways to get fit than ever before — and the options can be mind-boggling. Should you give that trendy martial arts hybrid class a try, or a new trend class like, Zumba®, or is an old-school routine using free weights and a treadmill the best way to go? Before you get overwhelmed, consider this: The wide variety of choices means you'll never get bored — and you have no excuse for not finding something you'll enjoy.
    Finding something you enjoy means, you will love to stick with it and stay on track. Try out a Zumba® class or a Turbo Kick® class or maybe a PiYo® class. Their are so many classes out there.  Socializing is big. For many people, joining a health club or going to a class, is an opportunity to make new friends. Sharing the experience can make it fun and more likely that you'll go on a regular basis. Convenience is important too. A health club that takes too long to get to provides an easy excuse for not showing up.

    The NEW YEAR is upon us! So it's time to start thinking about your New Years Resolution for 2011.
    Remember; find something you LOVE and ENJOY! If you still need help, please contact me or leave a comment. I want to help and support you in your fitness journey for 2011.


    Get in the Right Mindset to Exercise Regularly

    Getting in shape is not that difficult a resolution to keep. You just have to set your mind into goal-mode, and exercise will come naturally to you. Here are five simple steps in order to get into the right mindset to work out regularly. Remember, exercise not only makes you look better, but it makes you feel better, as well.
    1. Set Realistic Expectations
    Before you actually begin your new workout routine, set a goal for yourself. What exactly do you want to achieve—weight loss, toning, maintainance?
    If you are new to exercise, do not overwhelm yourself. Try to stick to one small physical goal, and keep a list of objectives. When you set realistic expectations for yourself, you will be able to obtain them. Then, you may work on the more difficult objectives. It's that simple.
    If you are considering joining a gym, many gyms have personal trainers available to help you set a goal for yourself. If you are uncertain about what you want to achieve, or even how to physically do so, personal trainers are key to improving your mindset. They will give you that extra push that you sometimes need to remain focused.
    2. Find a Fitness Buddy
    With eight out of 10 people possessing the same healthy resolution to get in shape, it shouldn't be too difficult to find yourself a friend to work out with. Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. Whether you are simply having more fun while working out with a friend, or you feel more competitive and push yourself to the limit to be the best, depends on your personality. Either way, having a friend right by your side proves beneficial.
    3. It Does Not Matter What You Do …
    … just do something! It does not matter if you cannot afford an expensive gym membership. Just because you do not have access to those state-of-the-art fitness machines, does not mean you cannot exercise efficiently. Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise. So, do not let anything discourage you from your ultimate fitness goals.
    4. Eat Healthy
    In order to become physically fit, working out is half the battle. You must eat a healthy diet to maintain a good fitness program. If you can afford it, consult a dietician for nutritional advice. A good dietician can tell you what foods to eat to compliment your workout and help you attain a leaner, healthy body. Remember, even though you may work out consistently, if you do not offer your body enough nourishment, all of your hard work will be for naught. A body needs to eat healthy in order to properly receive the benefits of exercise.
    5. Have Fun!
    You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested. As physical as exercise is, the first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good. So, do things that you enjoy. For example, yoga is a wonderful way to cleanse your mind and become fit at the same time. Or, join a basketball league, and forget that you are actually exercising while having a great time! Also, free weights can be difficult to repeatedly lift, but think of that lovely burn you receive at the end.
    If you begin your new workout routine with a negative attitude toward exercise, itself, you will not be able to work out regularly. Remind yourself that exercise can be fun. It feels awesome to work out.
    Regular exercise has been associated with so many health benefits, it is surprising that not more people exercise on a daily basis. Studies show that exercise increase your life span, lowers blood pressure, reduces the risk of various cancers, and even enhances your mood. Once you begin your exercise routine, you will notice that your body not only looks better, but you will also have more energy to do the things you love.


    When to Eat! Before or After a Workout?

    Q: Is it better to eat a meal before or after a workout?
    Jillian Michaels A:  Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:
    Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
    After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.
    Get more fitness tips from Jillian Michaels.


    Sunday, December 12

    Motivational Tips

    Try not to set unrealistic expectations for yourself. Don't try and seek perfection. Be realistic with your goals and your body type. Remember, it is about living healthy and being the best person you can be. Assess your natural body type, embrace it, and set your goals accordingly. It’s much more important to find away to be happy with yourself than to be ultra driven. You only live once.                       By:  Teigh McDonough

    Just be patient. Everyone's body is different. Your body might just be holding on to the fat because of a sluggish or stubborn metabolism. With consistency and eating right, it will come off! It may take longer than six weeks, but it will happen.                                   By: Debbie Siebers' Corner

    Often, people fail at their fitness routines because their expectations of what they must do to be fit are overwhelming. Begin with simple goals and gradually build up to more challenging ones. For example, "I will work out for 10 minutes today" is much more doable than, "I must work out at the gym every day for one hour." In the face of such a challenge, many people fail by day one or two, and give up! Ask yourself, "What is doable for me right now in terms of fitness activity?"
                                                                          By: Donna Richardson Joyner

    These are some of the trainers, "Motivational" tips, at Beachbody. They really do care and so do I. Why does being "Healthy" have to be so hard? Maybe its our unrealistic expectations of ourselves. We think we should look a certain way and eat a certain way. But the truth is..... We are all different and have different body types and that is why healthy fitness is so hard. Not just one workout or healthy diet works for everyone. To make fitness and health right for you, you have to pick what works for you. What MOTIVATES you? What makes you HAPPY? What are your GOALS and what helps you STAY ON TRACK? In this New Year of 2011, please think about your health and let me, help you achieve your goals.                                                


    Saturday, December 11

    Zumba Fitness - Caipirinha Music Video


    Curves Circuit with Zumba® Fitness

    Curves clubs bring the Zumba® program into the circuit for a whole lot of fitness fun.

    Curves and Zumba® Fitness share the same core value of keeping women healthy. Brnging the two programs together creates a fresh way for Curves members to execise and stay motivated.

    The Curves in Coon Rapids MN is offering Zumba® In The Circuit 2 days a week, with ME, Tuesday nights at 6pm and 6:30pm and Wednesday mornings at 8:30am and 9am.

    30-minute strength and cardio workout will be led by ME. Participants dance around the circuit, alternating between one minute on the circuit, and one minute of Zumba®.


    Beat the Holiday Stress

    The holiday's are upon us. Cookies, cakes, big dinners and lots of parties. To help yourself stay on track and beat the holiday stress come exercise with me. I teach Zumba® 11x a week. I teach at a little Studio in Andover, Curves in Coon Rapids and the Northwest YMCA in New Hope. Click HERE to find a location near you. Or you can join me at Beachbody.


    10 Ways to Break Bad Health Habits

    10 Ways to Break Bad Health Habits

    By Amy Ludwig
    Choosing a healthy lifestyle is not, unfortunately, one of those "set it and forget it" decisions. Don't we all wish it were? Instead, it's a result of many smaller choices we make every day—with every meal. Every snack. And every workout.

    You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you're already in that weakened state and you hear that there are cupcakes in the office for someone's birthday, well, in the words of Donnie Brasco, "Fuhgeddaboudit."
    Healthy habits only become habits when you do them more than once.
    Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?
    Identifying your weaknesses is the first step. Figure out where you're likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.
    1. Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off. Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.
    2. Don't grab fast food on impulse. You're already on your way to avoiding this one if you're eating regular small meals and snacks. You'll keep your brain fed, so it doesn't shut down. Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.
    3. If you shouldn't eat it, don't put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it's there. Fight back: It's much harder to eat junk food in a moment of stress or weakness if it's not in your house.
    4. If you're tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you've spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later. Fight back: Reach for a piece of fruit instead.
    5. Don't eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you're taking good care of yourself, even when you're down, will help you to feel better more quickly. Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.
    6. Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead. Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they're easy to make, and astonishingly tasty).
    7. Pay attention to portion size. You don't need to eat heaping helpings. Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You'll get the taste you crave, but in a much smaller serving.
    8. Make exercise a priority. It's easy to let it feel optional and get lost in the shuffle. Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won't want to stop.
    9. Just work out—don't ask yourself if you want to. Most people (myself included) would answer "No." Fight back: Just commit, get in your workout clothes, and Push Play. You'll be sweating, happy, and proud of yourself before you know it.
    10. Must have chocolate? Reach for chocolate Shakeology®. It's made with real cocoa, so it hits that chocolate nerve—as well as providing essential vitamins and minerals to nourish your body, and cleansing prebiotics to gently eliminate built-up toxins from eating processed foods.
    Overall, keep your larger goal in mind: to live a healthy, fulfilling life. Let that aim inform your individual choices. They'll transform from problems into stepping stones on your path to success.
    A great way to remind yourself to make good choices throughout the day is to start it off with Shakeology for breakfast. Not only is it a nutritious, healthy meal, it will help curb your cravings and increase your energy.
    "When I drink Shakeology, I'm not as hungry throughout the day and my sugar cravings are nonexistent." —Melanie B., Illinois


    Chalene Johnson's Blog Spot

    Chalene Johnson's Blog Spot


    WOWY Sweepstakes

    Win $300 cash and other prizes just for logging your workouts into WOWY SuperGym®. You can win $300 cash or electronic items like iPods, digital cameras, and portable DVD players, every day. And once a week, someone wins $1,000—just for working out.
    As a Team Beachbody® Club member, you'll be automatically entered in the Daily Sweepstakes every day you log your workout into WOWY SuperGym.
    Free members can also enter the Daily Sweepstakes. Click here .
    Work Out Now
    WOWY Sweepstakes


    Feeling Fit With Dana: Beachbody booth today!

    Feeling Fit With Dana: Beachbody booth today!


    Join Team Beachbody!

    Join Team Beachbody® Club
    Where fitness, nutrition, and support equal success.
    Team Beachbody® Club members reach their health and fitness goals 3 times faster than people who don't join. When you're part of the Team Beachbody community, you have all the tools, support, and accountability you need to commit to a healthy lifestyle. At Team Beachbody, you're never alone.

    Working out is just one piece of the healthy lifestyle puzzle.

    For the best results, you also need a great nutrition plan and a strong support system. That's where Team Beachbody comes in.

    You've decided to get healthy and fit. Team Beachbody Coaches are here to help you succeed by linking you to all the tools and support you need to achieve your goals. Through accountability and a unique support system, Team Beachbody Coaches help people take charge of their health and transform their bodies and their lives.

    Do something you're passionate about. And make money doing it. Become a Team Beachbody Coach. Inspire others to achieve their goals and enjoy a healthy, fulfilling life. It's easy. We give you the sales tools, support, training—everything you need to get started. And succeed.


    TurboFire® Sweepstakes at Beachbody