Friday, October 10, 2014

GIRL, YOU GOT THIS.


Friday, October 3, 2014

Sleep matters

Sleep matters. Good night fit fam.
"If you’re among the 30 percent of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30 percent more likely to gain 30 or more pounds than those who slept 7 hours.”

Detox Drink

Detox Drink  the benefits are plentiful not just for detox , personally it helps me with my blood pressure and arthritis pain! Read more about  it.
make sure you use filtered water, organic ingredients and Ceylon cinnamon.
http://draxe.com/recipe/secret-detox-drink/
Ingredients:
•1 glass of water (12-16 oz.)
•2 Tbsp. apple cider vinegar
•2 Tbsp. lemon juice
•1 tsp. Cinnamon
•1 dash Cayenne Pepper (optional)
•stevia to taste

Rest Day

Today is my rest day and it feels so good. I wish I could stay in bed all day. Make sure you plan a rest day into your fitness regimen. You can also choose an active rest day where you focus on something light like stretching, yoga, walking or even do some crunches. Remember your calories out will be lower than on the days you workout so remember to plan your food accordingly. Enjoy this beautiful Friday. off to do errands, get a pedicure and maybe bake a cake.

Wednesday, December 4, 2013

Take care of yourself

I live a fit lifestyle, no big secret there.. Exercise is an important part of my life. I recently visited the doctor and learned that I have some irregularities with my heart and was sent to a specialist. I also learned that my hypertension is way out of control and I was walking around with dangerously High blood pressure. Since I don't use salt, smoke, have bad eating habits and exercise regularly I had to revisit stress triggers in my life. I have always been able to manage my blood pressure without medication in the past.

 
 Losing weight and being healthy isn't just about exercising. Although exercise is an important factor, emotional health is just as important. There is a reason we struggle sometimes with the food part of losing weight . A lot of time it has a lot to do with emotional issues that trigger cravings or bingeing. It is so important to have that spiritual ,emotional, and physical balance. More so as women, because we don't usually take time to focus on ourselves because we are natural caretakers. Hypertension is known as the silent killer (scary) and is the number one killer in women.

To help find that balance make sure you get physicals every year. Exercise regularly and eat right, find things to do that combat stress and make you happy, like Yoga or Tai Chi for stress relief, dance, or painting. I am an artist on the side. I paint, and make jewelry. I must find time to rediscover that side.  Increase activities that strengthen your relationship with God or your spirituality. We can't control many things that happen in our lives, but we can control how we manage and react to them.


I am in the process of organizing a Heart Health Event at the studio in February 2014, to share more information about heart health and living balanced lifestyles and also to reach out to more women about the importance of taking care of ourselves as women. Our ultimate goal is not just to lose weigh but to be healthy ,balanced and happy .

Wednesday, August 28, 2013

September Updates

 

COLUMBIA LADY
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September Updates and Changes
    All changes are effective in September unless otherwise noted.
  • Weds PIYO Strength (Pilates/Yoga fusion)has been canceled effective 8/28 and rescheduled back to Sat mornings @9am starting in September. You  must sign up  weekly for this class online by 10pm Friday night. What is PIYO ?
 
  • There will be no evening class on Labor Day Monday, Sept. 2nd.
 
  • Zumba +Abs and Arms will only be Monday nights. Weds Zumba will just be 1 hour of Zumba with Nefertiti.
 
  • Total Body Strength starts September 11th @6pm. You got a preview in the Zumba +Abs and Arms. Now let's take it to another level and work that whole body.
 
  • Turbo Kick (cardio Kick Boxing) has been changed to Thursdays only at 7pm.
 
  • Thursday Zumba will be changed to 6pm and taught by Nefertiti until further notice.
 
  
30 Day Challenge
Our challenges are on going. If you are interested in making that final transformation and getting it done, join us. You will have the motivation and support you need from an awesome  group of ladies who share your fitness goals and are making milestone successes.
For more information, please contact Nefertiti at
August 28, 2013 

Dear Columbia Ladies,
We have several new classes coming this fall. From Sassy Chair Dance Fitness, Cardio Belly dance, Total Body Strength, and Yoga just to name a few. Oh and did I mention a FREE weekly Fit Club. I want this to be your one stop place for complete well rounded workouts. Where you will increase your flexibility, strength, balance and cardio for  stronger hearts and beautiful bodies. Please take advantage and come to some of our free demos to experience these new classes. I look forward to seeing you there. Please spread the word and bring your friends.
  
Upcoming Events
Update
There will be a representative from DMV Fit TV doing a segment on Alternative Fitness and Nutrition at the HOT HULA LUAU. Anyone interested in being interviewed about their Hot Hula experience, let me know.
Let's fill the room and Bring the energy. Bring your friends!
 
 
 Labor Day
End of Summer HOT HULA Luau
  
SEPT. 2ND 10:30- 12PM
Get your Sarong and join us for some spicy HOT HULA . Get in touch with your inner sexy warrior while getting a killer workout!  $10 PP  Members Free  Inbox me if you can bring a healthy  theme dish to share.
  
Sassy Chair Dance Fitness Free Demo
The Sassy Chair class is a women's fitness class which combines ordinary exercises like squats and lunges with sassy dance moves and incorporates a chair and the floor to create an engaging and exhilarating workout.  Sign up for this Free Demo September 10 @6:30. Space is limited. You must reserve your chair.  Reserve you spot
   
Cardio Bellydance
 
Get an exhilarating cardiovascular bellydance workout (beneficial to people of all fitness and dance levels) that sculpts, defines and strengthens your core. Experience the freedom and joy of bellydance while raising your heart rate and getting a full body workout.
 
Join us for a Free Demo September 13,2013* @6:30pm
You don't want to miss it!
 
  *Please note date has been changed from previous notice.
  
Total Body Strength
Strong is the new sexy.
Sculpt a leaner, sexier body
 
Total Body strength is a new 35 minute class that incorporates light weights and body weight exercises to sculpt a leaner, sexier and toned body.  Learn more about the importance of strength training HERE
Join us . Classes start Sept 11th @6pm
DIVA DASH Join us ! It's not too late!
Get your Tutus and join Columbia Lady Fit Divas for this non-Competitive fun ladies only obstacle run. Let's have fun in the name of fitness. September 21,2013. Register today!
website Diva Dash video
website Diva Dash video
. Register and Join us today!
  
Yours in health and fitness,
  
 
Nefertiti Rashid
Owner/Group Fitness Instructor
Columbia Lady Group Fitness
office 443-535-1309
Fitness Exclusively For Her!
 

Copyright 2012 - COLUMBIA LADY . All Rights Reserved.

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Friday, August 2, 2013

My New 30 day Challenge Group Starts Monday August 19,2013.

I am looking for women who want to LOSE 5-20lbs, learn how to Eat Clean, Eliminate Belly Bloating Trigger Foods, Follow a fun Workout Schedule and make some Amazing Friends!! The program includes-  A home workout, Shakeology, meal plan and accountability group & Prizes!!! Are u ready to follow a set program that takes out the guesswork!?!! Space is limited!!!! INBOX ME for details! I CAN'T WAIT! Let's change these bodies ladies, together!