12 weeks to weight loss ..week 6

 

It's Week 6 and you're doing great! Your workouts this week will look familiar--you're doing the same strength training program you've been doing for the last 3 weeks, only with the added challenge of an extra set. By now, you should be doing 3 sets of each exercise. If you're not comfortable with that, take your time and add another set when you feel strong enough. Your cardio workouts will also look familiar--you'll be adding some time to your previous workouts and your challenge this week is to try something completely different. Bellydancing anyone? The nutritional goals this week are simple--all you have to do is visit the sites I've recommended to learn more about dieting, healthy snacks and more. Easy as pie, huh?

 

Before you get started, now is a good time to reflect on what you've been doing and ask yourself some questions. Take some time to go through your workouts and make sure they're working for you. Are you choosing a time that fits into your schedule? Is your gym conveniently located? Are you feeling good about what you're doing? Remember, the first month or so, your main goal is to make exercise a habit--it's not as important what you do as showing up for your scheduled workouts.
Don't forget that these workouts are only suggestions. Feel free to do your own workouts, use videos, etc. If the workouts are too easy, modify them by adding weight, reps, sets or exercises. This is your program so make it work for you!

Checking In
It's time for your weekly check in to see how you did last week on your cardio, strength and nutritional goals. Did you do all of your cardio workouts? Did you challenge yourself by adding time and/or intensity to your workouts? And what about the strength training? Did you add that extra set or more weight? Even if you missed some workouts, don't beat yourself up. Give yourself credit for everything you did do and realize that making exercise a part of your life takes time. Every day is different...do the best you can!
Take a moment to fill out this checklist to see where you succeeded and where you may need a little more work.

Cardio
Your assignment this week is to do 4 cardio workouts, 3 of which should be at least 20-30 minutes long. For the past 2 weeks, you've been doing 3 structured cardio programs along with 'active rest' days in which you try to move around more than usual. You also added a new light cardio day a few weeks ago. This week, you're replacing that workout with something new. Choose an activity you've always wanted to try--whether it's salsa, spinning class, running, cycling or a workout video. Whatever you choose, make sure it's something totally different than what you're doing!
Remember, you don't have to do the cardio workouts provided--you can choose anything that gets you into your Target Heart Rate zone.
Make sure you're keeping track of your Perceived Exertion with this PE Scale.

Strength Training
Your assignment this week is, again, to do 2 full body strength training workouts with at least one day of rest in between each workout. You'll continue with your full body workout, only this week you're adding one set to each exercise, which should bring you to 3 sets. Be sure to rest about 30-60 seconds between sets.
Feel free to visit my Workout Center to see more options for workouts or use a different workout. Make sure you're lifting enough weight that you can ONLY complete the assigned number of repetitions. It may take some time to find the right weight for each exercise.

Flexibility
Stretching should be part of every workout you do. This week, you'll be performing some of the same stretching exercises as before as well as an optional Mat Workout that includes Pilates/Yoga-type exercises.

Nutrition
You already know that, to lose weight, you need to burn more calories than you eat. If you've started exercising, you've increased your calorie burn and should be on the road to weight loss. However, diet is crucial to weight loss as well. Each day I'll be spotlighting an article that offers tips and information for creating a healthy lifestyle, choosing diets and more.

Motivation
There are many ways to motivate yourself and some of the best motivation you'll find is online. This week, you'll be taking advantage of your internet connection by visiting the websites I'll spotlight each day. Each website will offer something useful--calculators, support boards, online journals and more to help you stay on track and maybe meet other people with similar goals. It's always better when you don't have to go it alone!

Get Started > Day 36 | Day 37 | Day 38 | Day 39 | Day 40 | Day 41 | Week 6 Calendar |


By Paige Waehner, About.com Guide

Ladies Only 70's Disco Girls' Night Out

July 6th 2012

7:30pm-10:00pm

Guest Instructors, food, non alcoholic drinks, prizes, venders and, henna!!!

$15.00 advance payment $20 at the door

This event will repeat every two months. 50% the proceeds will go to The Natalie Hill Fund

www.fundrazr.com/campaigns/bHyw0

 .

70's costume contest!

Groovy Baby.

.Don't Miss it!  Register here or pay in class

Online event registration for 70's Disco Girls Night Out powered by Eventbrite

(The only Ladies Only Zumba in Maryland)

Memorial Day Class

 

Yes, there will be class Monday, Memorial Day, May 28th at 7:30pm @ One For All Dance Academy (9691-L Gerwig lane Columbia MD 21046) Come and burn off those hot dogs!!!! See you there. Bring your friends. Remember, their first class is free!!!!!

Ladies Only Zumba® coming near you

OK Zumba® Ladies, Anyone in the VA, DC ,or Southern Maryland Area want to come support or check out one of my classes. I will be guest teaching at the Nur Center in Falls Church Thursday, May 31st at 7:30 God Willing. I look forward to seeing you there. Please spread the word. You ask me to try to come closer, I am working on it just for you!

 

Where: The Nur Center   3431-F Carlin Springs Road Falls Church, Virginia 22041

When: May 31st only @ 7:30pm

Cost: Drop in is $8.00

12 Weeks To Weight Loss -Week 5

You are now beginning week 5--how does it feel to have a month of exercise and healthy eating behind you? This week, we have some new and challenging workouts for you as well as more nutritional information and motivational assignments. Remember--this is YOUR program. Make it work for you and modify anything you need to.   WEEK 5 Before you get started, it's time to take an assessment and find out where you are in reaching your goals. Click on the link above to print out your Vital Statistics form and fill it out. Then you can scroll through and get an idea of your assignments this week. Day 29 Focus: Cardio Interval Training This week, you're doing a more advanced treadmill interval workout. Feel free to go back to previous workouts if they work better for you. You'll focus on getting a little extra fruit in your diet today and reflect on all the wonderful things about your body. Day 30 Focus: Strength Training This week you're doing the same workout as last week, but with an added challenge: More weight. You're also going to learn more about fiber (how exciting!) and you're going to practice a little meditation. Now, don't freak out--all you need is a few minutes of quiet time. You'll be so glad you tried it! Day 31 Focus: Cardio Endurance Endurance. Gee, didn't we just do that? No, that was last week. Okay, today you have some of the same choices as last week for your cardio exercise. You're also focusing on vegetables (yes, I know..we already discussed this). You'll get some ideas for squeezing in more green stuff. Day 32 Focus: Strength Training Today is all about lifting weights. Nothing new here--just the same workout you did the other day. Work hard! You'll also look for more healthy substitutions in your diet and learn how to avoid temptation. Day 33 Focus: Light Cardio You're back to your light cardio day--remember, you should be having a little fun here. I've also added an optional mat workout (involving some yoga/pilates moves) for you to try. You'll learn more about emotional eating and ways to deal with stress. Day 34 Focus: Variety Today you'll focus on keeping variety in your workout. Your nutritional goal? To have a treat! Even your motivational goal is a good one--reward yourself for a job well done. Weekly Calendar Week 5 Calendar Here's your weekly calendar for Week 5 to help you organize your workout assignments.                                           written by: Paige Waehner Exercise Guide

Important Announcement.........

.........One For All Dance will be having a summer program from 10-12pm 5 Saturdays during the summer starting next month. The dates will be June 23rd, June 30th, July 21, August 4, and August 18th. I have three options. Either keep the time but move it to Sunday at 10am, or change the time to 8:45-9:45am or 12:15-1:15pm. Please take the time leave your feedback. I value your opinion. One advantage of it being early is to have more time to do things this summer with your family on those days and get your workout out of the way.Or have it later and sleep in one Morning before class :). I look forward from hearing from you. Take care and see you soon.

12 Weeks To Weight Loss- Week 4

Congratulations...You've made it to week 4. Hopefully, the program is working for you and you're finding a little more encouragement to be more active. This week, you'll notice a few changes in your workouts to add intensity. Good luck!

12 Weeks to Weight Loss - Week 4

Week 4 This week, you'll be continuing with the basic program you've been following, with a few added challenges. You'll be continuing with your cardio workouts, adding sets and/or weights to your strength training workouts and spending some time learning about some of the most popular diets. Click on the link above for more and remember...this is your program, so substitute your own workouts or modify the ones I've provided.

Day 22

Focus: Cardio This week, you're doing the same interval workout I assigned last week. Remember that interval workouts involve increasing your intensity for short periods of time and then recovering. Your goal this week is to add 5 minutes to your workout. Feel free to go back to previous workouts if they work better for you. You'll also learn more about low-carb diets and get motivated to eat healthy.

Day 23

Focus: Strength Today's workout is the same as last week. However, you have a challenge: Add one more set to each exercise. For beginners, this means you'll be doing 2 sets instead of one. Be sure to adjust your weight as needed and take your time with each move. Your nutrition assignment is to learn more about the South Beach Diet and ways to make it easier to avoid temptation.

Day 24

Focus: Endurance We're back to endurance today, but this week I've given you some new workout choices, including some from Wendy, our Walking Guide. You'll learn about The Atkins Diet today (seeing a theme here?) and how to use your mind to make healthy eating more fun.

Day 25

Focus: Strength Training Today's workout is the same one you've been doing, with that added set. Again, take time to do the moves correctly and modify anything that's too easy or too hard. You'll learn more about The Zone Diet and how to stay on track by focusing on the big picture.

Day 26

Focus: Light Cardio Last week you added a new cardio day to your weekly routine. Continue with your choice of activity, but add 5 minutes to your workout time. After all the diets you've reviewed so far, today you're going to learn more about choosing the right one for you. For motivation, you'll take your time today to enjoy what you're eating instead of snarfing it down in a hurry. Chew, people, chew!

Day 27

Focus: Variety Today is back to variety--choose one of the workouts I've provided or, as always, do your own thing. Your nutrition focus is on healthy desserts (yay!) and your assignment is to take some quiet time today to just breathe. Sounds good, doesn't it?

Week 4 Calendar

Week 4 Calendar Here's your weekly calendar to help organize your weekly workouts.

Written by: Paige Waehner

Announcement

Important reminder per the owner. Please remember to only wear clean athletic or dance shoes in the dance studio. Preferably not black soles. (Don't worry if that is all you have) just make sure you check your shoes and make sure there are no rocks or dirt in the grooves that could scratch the dance floor and no outside regular shoes allowed on the dance floor. I am responsible for taking care of the floor (so is my deposit :)..But I can't worry about checking your shoes every class either so I leave it to you. Also only water allowed in the dance studio.....Ok that's over .... See you soon. :)

New Dance Sneaker Review for Zumba Fitness

I recently bought new shoes for my Zumba classes. It has been a challenge to find the right shoe because God did not gift me with perfect feet to do all the dancing I do. My biggest pain for the last couple of years have been my feet. I absolutely have no arch and I have all the symptoms that come with having flat feet, so I need all the support I can get. My first pair of dance shoes were Capezio Fierce Dance sneakers.

My first experience wearing them in class was wonderful, meaning I felt like a real dancer the way they allowed me to flow and turn on the dance floor. But the pain that followed wasn't pleasant. For someone without foot problems they are a great affordable dance shoe. They are medium width so they are not that great if you need a wide width shoe and they have absolutely no arch support, which I need. After much research, I understood that Bloch Dance sneakers provide excellent arch support and with all the great benefits of a dance shoe. Perfect. I ordered two pair in white and silver.

 I must say it was a blessing to be able to walk with out pain after my Zumba classes. These shoes felt great. The only issue I had was that when I would do any type of athletic move other than dance like squats for example, it was difficult to have any grip on the floor. Slippy and slidey, great for twirling and swaying though! 

Recently I came across a review for the Skechers Danza Shoe.

Really it was the color more than anything that caught my eye first. I love pink and purple and wear a lot of it in class and would love to have a pair to match. But honestly I was just window (computer) shopping. After reading the review I decided to give then a try and the verdict is in on my Skechers Danza shoes! They are perfect....for me anyway! As I mentioned earlier, I have flat feet and need a lot of arch support. Capezio has absolutely none. Bloch has great support but not enough grip on the floor. These Skechers are not only cute and light weight but have perfect arch support. They allow me to slip and move across the floor, but have better grip than my Bloch for athletic moves like low squats without trying to force me to split :). Did I mention they are cute too.  Of course there are other shoes that would work great for dance fitness. Unfortunately it isn't my budget to try them all. But  would have loved to buy these first , I would have saved a lot of money.

I want to stress the importance of having the right shoe when deciding to do Zumba Fitness on a regular basis. It is very important to prevent workout injuries. I hope this review was helpful. Keep on sweating and see you on the dancefloor!!

 

Nefertiti Zumba

Click below for more reviews
Dance sneaker review 2

 

 

 

Zumba Girls Night Tomorrow night!

Tomorrow night!!!

4 Awesome Instructors

60 minutes of Zumba dance fun with great instructors, followed by

non- alcoholic drinks , hors d'oeuvres,gifts and raffle prizes,

Give yourself the gift of fitness!

Come and enjoy a real girls night out with us!

May 11,2012 7:45 pm-9:45pm

Zumba Dancing will start promptly at 8pm

$15.00 per person

 

RSVP and Get your ticket here

http://mothersdayzumba.eventbrite.com/

 

Preparing gifts for our lucky winners!

FAQs about your Butt! How to get rid of cellulite

What is cellulite and how can I get rid of it?

 

Question: What is cellulite and how can I get rid of it?

Answer: While women often describe it as a cottage cheese type of substance, scientists use the term "cellulite" to describe the fat many women store around the thighs, butt, and hips. Women typically have cellulite because their connective tissue is structured differently from men. That connective tissue allows the fat to expand into the skin, thereby causing that dimpling effect we all love to hate.So, can you get rid of it? Since cellulite is fat, there are no magical creams, massagers or other treatments that will get rid of it. Losing weight and reducing the size of your fat cells may minimize the appearance of cellulite, so your safest bet is to follow a complete exercise program and a healthy diet.
Note: body wraps, toning lotions, electrical muscle stimulation, herbal remedies and other quick fix solutions usually don't work and often don't have any objective scientific evidence to prove otherwise. Any effects you experience will often only be temporary.
_Sources:

 

By Paige Waehner,

12 Weeks To Weight Loss -Week 3

 

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<><><><> <><> <><> <><><><> <><> <><> <><><><> <><> <><> <><><><> <><> <><> <><><><> <><> <><> <><> <><> <><> <><><><> <><> <><> <><><><> <><> <><> <><><><> <><> <><>   <>>     Welcome to Week 3. You have some new challenges this week with both your cardio and strength training assignments, so I hope you're ready to up the intensity a little. As always, use your own judgment and listen to your body. These workout assignments are only suggestions! Make sure you modify the workouts or replace them with your own...this is YOUR program.   12 Weeks to Weight Loss - Week 3 Week 3 This week you have a new challenge--an extra day of cardio. Now, this is just a light cardio workout, so don't freak out. You also have a brand new strength training workout that involves more weights and harder exercises. Please, modify the workouts according to your fitness level! Visit the link above to learn more about your assignments this week and fill out your weekly checklist to see how you're doing.   Day 15 Focus: Interval Training You're back to interval training today. I've provided a more advanced interval workout, but feel free to keep doing what you were doing last week. Whatever you choose, make it work for you. You'll also learn more about protein and focusing on the positive aspects of your body.   Day 16 Focus: Strength training I hope you're ready for your more advanced total body workout this week. It includes more exercises and more weights--please stick with the original workout if you're not ready to progress. You'll learn more about healthy fats and continue with your positive reflections by coming up with 10 things you like about exercise. Yes...that's TEN.   Day 17 Focus: Endurance Today, you'll have a variety of endurance workouts to choose from--or do your own thing. Just keep the pace at a medium intensity for 20 or more minutes. Your nutrition focus is on finding substitutions for any high-calorie foods you eat and you'll find some motivation by remembering why you started this program in the first place.   Day 18 Focus: Strength Training Today you're focusing on strength with your new advanced workout. Your nutrition focus is--drumroll please--vegetables! Oh, now don't make that face. Veggies are good for you. For motivation, you'll learn how to add a little competition to your workouts to get you going.   Day 19 Focus: Light Cardio Did you notice I've added another day of cardio? But, relax--it's just some light cardio. Pick something you enjoy and have fun doing it--as long as you're moving, I'm happy. Your nutrition focus is on whole grains and you'll be motivating yourself by taking a moment to reflect on how far you've come in the program.   Day 20 Focus: Variety Today is all about variety. Choose one of the workouts I've provided or do something else. You'll be excited to know that your nutrition focus is chocolate! Whoo hoo! If you don't like chocolate, I'm sure you can find something you DO love. Treat yourself with a reasonable portion of something yummy today.   Weekly Calendar Week at a Glance Here's your calendar for week 3, detailing your workouts and nutritional goals.

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Written by: Paige Waehner Exercise Guide

Pre Mother's Day Girls Night Out!!

Ladies don't miss it!!

4 Awesome Instructors

60 minutes of Zumba dance fun with great instructors, followed by

non- alcoholic drinks , hors d'oeuvres,games and prizes,

Give yourself the gift of fitness!

Come and enjoy a real girls night out with us!

May 11,2012 7:45 pm-9:45pm

Zumba Dancing will start promptly at 8pm

$15.00 per person

Free Gift if you register by May 6!

RSVP and Get your ticket here

http://mothersdayzumba.eventbrite.com/

One Great Movie

Just like exercise , when it comes to loosing weight, there is no one size fit all. Please take the time to find out more about this revolutionary product that aids in weight loss. It may be just what you have been looking for.  My father really believes and is excited about this product and it has worked wonders for him and many people that he knows. He has asked me to share the video below. Please take the time to click the link below to review this video and see if it is something you may be interested in. Have a blessed day and keep sweating!!

http://​One Great Movie