Either due to Ramadan or summer vacation and
traveling, many of you have been away. I am so glad to see many of you back in
class. It will take a minute for your stamina and endurance to get back to where
it was before, but stay consistent with the workouts and don't give up and it
will come back. Take it easy at first and listen to your body.
Don't forget these workouts can be low or high
impact depending on how you execute them. For example using the arms adds to the
impact. Make the workout your own. Own it! Also reminders to newer Zumba
ladies.
The current playlist and routines will
continue without changes for about 6 weeks to give you a chance to get familiar
with my style and way of direction, after that I will only change one or two at
the most and usually that will be an old song from the playlist. If you come
regularly you will be learning the steps in no time, but until then, keep moving
and enjoy the music and have a great time and a great workout. See you
soon!
Hope to see you there! If you purchase a
class punch card Wednesday night , you get 10 percent off. Please spread the
word!
Congratulations to our fellow Zumba mamaCheryl for winning the August "Giving Back" drawing. Don't forget, this is an on going fundraiser. Just bring in a non-perishable food item to class and for each item you donate, you get entered into the raffle drawing. Winners will be announced the end of each month.
My new schedule starts the first week in September. I have added two aditional classes, Wednesday evenings @ 8pm (*Savage,MD) and Thursdays @ 10am.(One For All Dance) More opportunities for you to get fit See you there.
*Please note that the Savage location is less than 10 minutes from our current location. Click below for directions from our current location.
New ZUMBA BRACELETS are in stock now at ZUMBA.COM. You can't beat the price anywhere., get yours using the link below for 10 percent off! New Jingle Bracelets coming soon!
More Zumba Jingle Bracelets coming soon to ZUMBA.COM . Use code "nefertiti" for 10 percent off your purchase or go to the link below
Whether you are hitting the gym for just 30 minutes or are training for a triathlon, what you eat can greatly impact your performance. The base of any athlete’s diet should consist of unprocessed wholesome foods and incorporate a mixture of carbohydrates, proteins and fats. Carbohydrates are the body’s preferred fuel source and are crucial for endurance exercise and optimal performance – they provide fuel for the muscles and help prevent fatigue. Whole grains, fruits, starchy vegetables, legumes, and nonfat or low-fat milk and yogurt are all great sources of carbohydrates. Fruits and vegetables are also packed with vitamins, minerals and fiber, as well as phytochemicals and antioxidants which help with post-exercise recovery and muscle repair. Protein is also a necessary component of an athlete’s diet and is critical for muscle building and recovery. Lean protein sources include white meat poultry, fish, lean beef, eggs, nuts, nut butters, beans, cheese, and soy. However, more protein does not mean better performance- so get off the high protein/low carbohydrate diet bandwagon! When it comes to animal protein, a serving should fit in the palm of your hand. Also, to stimulate muscle growth, it is best to evenly distribute your protein intake throughout the day, rather than eating a very large portion at one meal. Fat is also an essential component of an athlete’s diet. Opt for mostly “good” fats, such as olive oil, canola oil, nuts, nut butters, and avocado. Also, aim to eat fatty fish (such as salmon, tuna and sardines) 2-3 times a week for their omega 3 fatty acids, which help decrease the risk of heart disease and stroke. Limit unhealthy fats such as fried foods, fatty meats and full-fat dairy products TIMING IS EVERYTHING! (What to eat before, during and after your workouts)
Before Exercise
Eating too much or too little before exercising may hamper your performance. Eating too much can cause you to feel sluggish or have an upset stomach, cramping or diarrhea. This happens when both your muscles and your digestive system are competing for energy to do their jobs. On the other hand, not eating before you exercise can leave you feeling weak, tired or faint due to low blood sugars.
When planning your pre-workout meals and snacks, time when you eat with how much and what you eat. Eat large meals 3-4 hours before working out and have smaller meals 2-3 hours prior. When eating close to a workout, reach for carbohydrate rich foods with a little bit of lean protein. To help prevent GI distress, avoid foods that are high in fiber, sugar or fat and foods that cause gas – all of which may cause indigestion.
During Exercise
If your workout lasts less than an hour, no food or sports drink is necessary during the run…plain old water is sufficient (see below for specific hydration tips). In fact, if your workouts are not longer than an hour and weight loss or maintenance is one of your goals, consuming calories during your workout will likely counter (and may even exceed) your calorie burn during the workout! However, if your workout is longer than an hour, then you may need to replenish with carbohydrates and electrolytes in addition to fluids during the workout—a sports drink is one suitable option here. After Exercise
To help your muscles recover and to replace their glycogen (carbohydrate) stores, eat a meal or snack that contains both carbohydrates and protein within 1-2 hours of your exercise session. Examples of good post-workout meals and/or snacks include an appropriate portion of:
Peanut butter, honey and banana sandwich
Fruit salad with yogurt
Turkey, cheese and apple slices
Hummus on pita
Minestrone soup with crackers and cheese
Hydration
Proper hydration is just as important as proper nutrition in promoting ideal performance—before, during, and after runs. While UNDER-hydration is dangerous, there are also dangers to OVER-hydration. Hyponatremia, a condition caused by over-hydration, can lead to fatigue, nausea, confusion, and possibly death. The chart below contains guidelines to help ensure that you are maintaining a good fluid balance.
Timing
Amount of Water
2 hours before workout
2 cups
10-15 minutes before workout
1-2 cups
Every 15-20 minutes during workout
1/3 – ½ cup
Immediately after workout
1-3 cups*
*If concerned about whether or not you are rehydrating appropriately, weigh yourself without clothes on before and immediately after your workouts; for every pound lost drink 2 cups of water. This amount will vary depending on sweat rate, the temperature, humidity, and workout duration and intensity. Alyse’s Advice
When it comes to eating and exercise, everyone is unique – so modify the above general recommendations with your unique food preferences and tolerances. Let your experience guide you on which pre- and post-exercise snacks and meals work best for you.
Zumba fitness has quickly grown to one of the most popular group exercise classes on the planet. In fact, the Latin-dance inspired workout is reportedly performed by more than 12 million people at 110,000 sites, in 125 countries around the world.
“Ditch the Workout – Join the Party!” That’s the marketing slogan for Zumba fitness, which attracts exercisers with a fun fusion of dance moves from styles like Salsa, Merengue, Reggaeton and Flamenco, and the sort of choreography you might see in a nightclub.
“Historically, aerobic dance was always like paint by the numbers,” says John Porcari, Ph.D., of the University of Wisconsin-La Crosse’s Department of Exercise and Sport Science. “I think sometimes people get frustrated if dance steps get too intricate and complicated. But Zumba fitness leaves more room for interpretation. And it’s non-judgmental. You don’t have to move exactly like the instructor. It’s more like dancing in a club—people can just move the way they want.”
Father Zumba
The craze now known as Zumba fitness is said to have started as a mistake by Colombian trainer Alberto "Beto" Perez. One day in the mid-90s, Beto reportedly forgot to bring his regular aerobics-style music tape to the group exercise class he was leading. With no music and a class to teach, he raced back to his car and scrounged up a cassette tape of Latin dance music. As the lively beats of Merengue and Rumba rang out, Beto drew upon his experience dancing in Salsa clubs and choreographing for local artists. Soon he was leading his pupils through a fun series of dance steps—and Rumbacize was born. It was an instant hit, and quickly became the most popular class at his gym. In 1999, Beto brought Rumbacize with him when he moved to Miami. It immediately caught on there as well and, with the help of a pair of entrepreneurs, Beto rebranded his class and transformed it into the global franchise that is Zumba fitness today.
Just because Zumba fitness is fun, however, doesn’t necessarily mean it’s an effective workout. Despite its immense popularity, to date very little research has been done to document the potential benefits of this form of aerobic dance. So the American Council on Exercise, the nation's Workout Watchdog®, commissioned Dr. Porcari and his team of exercise scientists to determine whether Zumba fitness provides a workout, a party or both. The Study
Led by Porcari and Mary Luettgen, M.S., researchers from the University’s Department of Exercise and Sport Science set out to determine the average exercise intensity and energy expenditure during a typical Zumba fitness class. First they recruited 19 healthy female volunteers, ages 18 to 22, all of whom had previous experience participating in Zumba classes.
To establish a baseline of fitness for the study subjects, each performed a maximal treadmill test that measured heart rate (HR) and oxygen consumption VO2. This test also enabled researchers to develop individual linear regression equations for each subject to predict their VO2 based on HR readings. This was key because standard metabolic testing gear is bulky and wearing it would encumber the subjects’ ability to dance and properly participate in the Zumba class.
After the treadmill testing, each subject participated in a single Zumba session while equipped with a heart-rate monitor. While the class length varied from 32 to 52 minutes depending on which day it was conducted, the same Zumba-certified instructor taught all of the sessions.
The Results
After crunching the resulting data, researchers found that participating in a single Zumba fitness class burned an average of 369 calories or about 9.5 kcal per minute (Table 1).
Table 1. Exercise Responses to a Zumba fitness Class
Variable
Mean ± SD
Range
Workout Time (min:sec)
38:48 ± 4:53
32–52
HR (bpm)
154 ±14.1
127–177
% HRmax
80 ± 7.0
65–89
Estimated VO2 (mL/kg/min)
30.9 ± 6.19
21.2–42.1
% VO2max
64 ± 10.5
40–82
METs
8.8
6.1–12.0
Kcal/min
9.5 ± 2.69
5.1–15.3
The average HR was 154 beats per minute (bpm), which is roughly 80 percent of the average predicted HRmax for the subjects (Figure 1). Accepted fitness industry guidelines suggest exercising in the range of 64 percent to 94 percent of HRmax to improve cardio endurance, so Zumba meets those requirements.
“If we look at the heart-rate monitor strips from the Zumba fitness session, they kind of look like interval workouts, going back and forth between high intensity and low intensity,” says lead researcher Mary Luettgen, M.S. “Because of that, with Zumba you burn a lot of extra calories compared to a steady-state exercise like jogging.”
As for the average estimated percentage of VO2max, the subjects averaged 64 percent of VO2max, which is well within industry recommendations of 40 percent to 85 percent of VO2max for improving cardio endurance.
Of particular note is that HRmax and VO2max responses for all of the subjects fell within the range of industry guidelines, despite the fact that there was a wide range of fitness levels among the subjects. The Bottom Line
Zumba fitness may feel like a party, but this research suggests that it’s also a highly effective workout.
“It’s a total-body exercise—a good, high-energy aerobic workout,” explains Dr. Porcari. “Zumba fitness is also good for core strengthening and flexibility gains because there are lots of hip and midsection movements.”
With subjects burning an average of 369 calories per class, Zumba fitness is also a fine choice for those who are looking to drop a few pounds or maintain their current weight levels. In comparison with other exercises tested in the past by the University’s Department of Exercise and Sport Science, Zumba burns more calories than cardio kickboxing, step aerobics, hooping and power yoga (Figure 2).
“The surprising thing is that it doesn’t matter what fitness level you’re at—our research shows that in Zumba classes everyone is working out at the zone that’s recommended for improving cardio health,” says Luettgen. “Both fit people and less-fit people are going to get an equally good workout.”
Bottom line, Zumba fitness is an effective interval-style, full-body workout with built-in variety because every class and every instructor is slightly different. Equally important is the notion that Zumba classes are entertaining, which means exercisers are busy burning calories and getting fit while enjoying the fun of Latin dancing.
Sounds like our kind of party. This study was funded solely by a grant from the American Council on Exercise (ACE). ACE recommends that, before engaging in any exercise regimen for the first time, individuals consult with their doctors.
Carbohydrates yield the quickest energy
production in the body. However, choosing the best food sources can be a
challenge. Athletes need to consume more carbs than the average person to
properly fuel and recover.
In addition, active individuals look for foods that help promote overall
health and well-being, to keep them feeling good enough to enjoy their sport.
When it comes to comparing foods, it’s important to look at the total nutrient
composition. For example:
What does this food have to offer?
What does it contain besides its carbohydrate content?
Here is a list of minimally or unprocessed foods that you are able to
find in the perimeter of your local grocery store:
1. Sweet Potatoes
The bright orange color of these root vegetables is a visual cue that they
are an abundant source of the high-powered antioxidant, vitamin A. They also are
a great source of potassium to help soothe sore muscles and maintain the right
amount of fluids in the body. One cup provides 27g of carbs, 4g of which are
fiber.
This breakfast staple has been promoted as a “heart-healthy” food due to its
high soluble fiber and low saturated fat content, both of which have been shown
to reduce LDL (bad) cholesterol and total cholesterol levels.
Besides keeping your ticker kicking, the magnesium found in oats helps to
maintain nerve and muscle function and is involved in over 300 metabolic
reactions in the body. One 1/2 cup of dry oats provides 27g of carbs.
Going a little wild on your rice gives you an edge over the commonly hyped
brown rice. Wild rice has the added bang for your calorie buck by providing 6g
of protein and double the amount of fiber (3g) for 35 less calories than brown
rice per 1 cup serving.
4. Banana
This finger-shaped fruit is widely recognized as a source of potassium. While
this is true, bananas are also a source of vitamin C and support your immune
system. They also contain prebiotics and help maintain healthy bacteria in your
gut. Prebiotics help improve the absorption of other nutrients (i.e. calcium)
for added bone health benefits.
The legume that is used to make hummus is often forgotten as a quality source
of carbohydrates. Chickpeas not only provide a generous 22g of carbs in one ½
cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you
feeling full, maintains steady blood sugar levels, and may reduce the risk of
cardiovascular diseases.
A total of 26,640 beds have been booked, 12,180 lunches have been eaten,
5,400 bananas were munched and that was just to get the Olympic torch to London!
To make it to the 2012 Olympics, athletes not only train their bodies and
their minds to perfection, they must hone in on their nutrition. They know that
what they eat can make a difference in Olympic gold. Training and competing in
the Olympics involves a tremendous amount of hard work, dedication and
perseverance.
Eating a healthy diet sufficient in nutrients and calories to fuel training
is the key component and may just be the deciding factor in that tenth of
a second that distinguishes a gold medal from silver. These athletes know
firsthand how to eat and drink for optimal performance and recovery. More: How
to Adjust Your Nutrition on Race Day
Olympians Eat Breakfast Daily
Olympians consume their first meal approximately 30 minutes after waking up.
Our bodies become insulin sensitive after eating breakfast. Insulin sensitivity
refers to how well the body responds to the hormone insulin. When you eat most
of your calories earlier in the day, the total caloric intake throughout the day
actually decreases.
Starting the day with protein is a good choice. When consuming lean protein
in the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy;
lean and clean breakfast meats; as well as the high protein, whole grains like
steel cut oatmeal or quinoa. More: Are
You Eating the Right Breakfast?
Olympians Eat Organic
Foods which are not organic may be toxic and pose severe health risks to
people as well as hinder athletic performance. Avoid the most contaminated
fruits and vegetables by purchasing organic versions. “The
Dirty Dozen” list of fruits and vegetables was put together by the
Environmental Working Group, this list includes apples, celery, bell peppers,
peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumber,
blueberries and potatoes—some of the most contaminated fruits and
vegetables.
Olympians Eat Small, Frequent Meals
The Olympic season is considered peak season for athletes. They should fuel
often, eating every four hours. By keeping a regular meal schedule athletes can
prevent fatigue and reduce injury risk. During competition the most rapid use of
fuel, regardless of intensity occurs during the first 20 to 30 minutes. The goal
of athlete’s during competition is to provide macronutrients and calories to
sustain the activity. Athletes need proper nutrition to prevent glycogen
depletion, enhance their immune function, reduce muscle damage, and speed muscle
recovery. More: Top
Marathon Recovery Foods
Olympians Hydrate Often
When entering competition fully hydrated, chances are athletes will be able
to perform better. Fluid requirements vary from person to person, so the best
way to stay adequately hydrated is to stick to a schedule. Different from
Olympians, most of us only require approximately 11 to 15 cups of water daily,
according to the Institute of Medicine. Choose to drink filtered water were many
of the dangerous contaminants have been removed. More: 15
Hydration Facts for Athletes
Olympians Love Power Foods
Dara Torres, swimming.
Power food choice: raw almonds
Almonds are the best high fat, anti-inflammatory food! It’s not often
nutritionists recommend high-fat foods, but the quality fat found in almonds is
super supportive for athletes especially during recovery. One serving of almonds
contains six grams of protein, six grams of carbohydrates, and more than 20
flavonoids. These antioxidants prevent free-radical damage resulting from
extreme training sessions. Manganese and copper are two minerals found in
almonds. Both are needed to maintain the metabolic processes and support
stamina. Almonds are also high in magnesium. When an athlete has enough
magnesium in their system, their vessels relax, which improves blood and oxygen
flow throughout the body. Ashton Eaton, decathlon
Power food choice: chunk light tuna packed in water
Tuna is an excellent source of protein. Tuna is rich in magnesium, potassium,
B vitamins and omega-3 essential fatty acids. By consuming a healthy, lean
protein after a strenuous workout recovery time is enhanced. More: How
to Fuel Your Body for Energy
Carli Lloyd, soccer
Power food choice: edamame
Edamame is considered one of the best plant proteins, similar in quality to
eggs and cow’s milk. A unique protein in soy called, peptides, is known to
provide extreme health benefits, including improved blood pressure, controlled
blood sugar and improved immune function, all which are necessary in the world
of extreme sport. While soy foods are still linked to controversy, stick with
organic, whole food forms. Choose fermented versions like tempeh, fermented
tofu, and soy miso which include immune boosting probiotics. Tamika Catchings, basketball
Power food choice: grilled chicken
Chicken is so versatile! It is a great source of protein. Approximately 67
percent of our daily protein needs are found in just 4 ounces. Skinless chicken
breast is an athlete favorite. Athletes are encouraged to eat lower fat options.
Athletes are very hard on their bodies, so the lean protein found in chicken
breasts may actually help prevent bone loss. Chicken is very rich in B6 and
niacin. These B vitamins are necessary in the conversion of proteins, fats, and
carbohydrates into usable energy. More: How
Much Protein During a Workout?
Heather O’Reilly, soccer
Power food choice: Greek yogurt
Foods rich in probiotics have been shown to enhance recovery from fatigue and
help maintain a healthy immune system. The International Journal of Obesity,
recently published information showing that “adding one or two servings of
yogurt to your daily diet can help you maximize loss of fat and minimize loss of
muscle.” For athletes, dairy may enhance gains in lean mass, strength output, as
well as reduction in body fat levels. Eric Shanteau, swimming
Power food choice: peanut butter
Peanuts, like almonds, are a very good source of monounsaturated fats and
antioxidants. Peanuts actually contain high concentrations of polyphenols.
Roasting peanuts can actually boost their antioxidant level by as much as 22
percent! Nutrition science has found that those who eat nuts at least twice a
week are much less likely to gain weight than those who almost never eat nuts.
So for the athlete needing to maintain their weight for competition nuts are a
great snack choice for quick, sustained energy. More: Learn
to Snack Strategically
Reese Hoffa, shot put
Power food choice: sprouted-grain breads
Sprouted-grain breads are made from wheat kernels, called wheat berries. The
kernels sprout, are ground up and then baked into breads. Because they are made
from whole-wheat kernels, sprouted grain breads are a good source of whole
grains and fiber. Sprouted-grain breads made from a variety of grains and
legumes can provide a complete set of amino acids. More: 5
Best Carbs for Athletes
Sample Olympian Diet
Approximately 60 percent of an athlete's diet should steam from carbohydrates
with a mix of vegetables, fruits, whole grains and small amounts of low fat,
organic dairy. About 30 percent of an athlete's diet should come from lean
proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another
10 percent of an athlete's diet should come from quality fats, olive and canola
oils, nuts and nut butters, seeds and avocados.
A smart nutrition goal for any athlete would be to enjoy a nutrient rich,
mostly plant-based diet. Always fuel before, possibly during and after exercise.
Balance energy by eating small, frequent meals throughout the day and be sure to
hydrate adequately with water, herbal teas and natural juices. Good nutrition
will always enhance performance. Never let poor nutrition be a limiting
factor. More: Natural
Race Food Alternatives
Is breakfast really the most important meal of the day? Should you eat even
if you’re not hungry? What should you
eat?
Whether you want to eat healthier, increase your endurance level, lose
weight, or increase your strength, breakfast is an essential component of
reaching your goal. Not only is breakfast key, but the types of foods you eat
are also important.
Why is breakfast important?
After fasting overnight for eight to 12 hours, you need to refuel your body.
Your brain requires a constant supply of energy since it does not store energy
like your muscles or liver do.
The stored energy in your liver, which is converted to useable energy while
you’re sleeping, is nearly depleted by morning. If you do not refuel within a
few hours of waking, you may feel the effects. Both your brain and body require
a constant supply of energy to function properly.
What are the consequences of skipping breakfast?
Research has shown that individuals who skip breakfast often feel tired,
irritable, or restless in the morning. On a positive note, breakfast eaters have
better attitudes at work or school, display higher productivity and are more
capable of handling tasks that rely on memory. Additionally, those who enjoy
breakfast usually have more strength and endurance as well as better
concentration and problem-solving ability.
Does eating breakfast increase your nutrient intake?
Yes. Skipping meals often results in missed nutrients essential for health.
Breakfast eaters typically have higher total nutrient intakes than non-breakfast
eaters. This is particularly true for women and children. Breakfast can supply a
significant amount of vitamin C, calcium, B
vitamins and fiber, among other nutrients and antioxidants.
Is there a connection between breakfast and learning?
Children and teens who eat breakfast are more likely to attend school and are
better prepared to meet the challenges of learning. Breakfast provides the brain
fuel for concentration, problem-solving, and muscle coordination (fine-motor
skills, such as writing). Children who routinely begin the school day hungry are
unable to achieve their learning potential. This pattern may diminish a child’s
academic success.
Can breakfast enhance health?
Research has shown that individuals who enjoy a nutritious breakfast are more
likely to achieve a
healthy weight and have a reduced risk for heart disease. Data from the
National Heart, Lung, and Blood Institute Growth and Health Study found
that consuming breakfast is associated with a greater intake of vitamins,
minerals, fiber and carbohydrates, in addition to less total fat, saturated fat,
calories, and cholesterol during the day.
Additionally, individuals who enjoy breakfast also tend to engage in greater
physical activity. Making time for breakfast helps you to eat the recommended
servings of fruits, vegetables, and whole grains each day which are important
for optimizing your health.
Does it matter what you eat for breakfast?
Yes. Eating mostly sugary foods in the morning can cause your blood sugar and
energy levels to rise sharply, and then drop quickly in about an hour. This can
result in hunger and the subsequent symptoms of irritability, reduced
concentration and memory, fatigue, headache and stomachache. Start your day off
right with a well-balanced, low-sugar breakfast consisting of whole grains, lean
protein, and heart-healthy fat.
Prepare a ½ cup of uncooked old fashioned oats with ½ cup of milk on the
stove. Add 1 tablespoon of walnuts or other nuts plus ¼ teaspoon of vanilla
extract and ground cinnamon. After it is finished cooking, pour ½ cup of milk
over the oatmeal and top with blueberries or raspberries and/or banana slices.
However, you do not have to eat traditional breakfast foods in the morning.
Some individuals prefer leftovers from lunch or dinner foods for
breakfast. Choose foods you like and build a balanced meal consisting of at
least three of the five food groups. Combining different food groups provides
your body with sustained energy and helps you get in all of the nutrients your
body requires.
When should you eat breakfast?
Strive to eat within one to two hours of waking. If you are not hungry, begin
your day with a snack rather than a meal. Then enjoy another snack a few hours
later when you are hungry again.
What are some fast and easy breakfast ideas?
With a little bit of planning you can enjoy breakfast every day. Here are a
few suggestions:
1. Ready-to-eat breakfast cereal with fruit. Look for cereals that contain 3
or more grams of fiber per serving and 5 grams or less of sugar per serving.
2. Fruit and hot cereal. Try oatmeal or oat bran.
3. Whole grain toast, English muffin or mini bagel with yogurt and fruit. Try
something different on your toast such as low-fat cottage cheese with jam, or
nut butter with jam, or Laughing Cow wedges with jam.
4. All-natural Greek yogurt with wheat germ or milled flax seed and
fruit.
5. Cottage cheese with berries and sliced banana. Top with cinnamon.
6. Mix up your favorite dry cereal plus dried fruit and nuts. Prepare the mix
the night before so you can grab it on your way out the door. For a more
complete breakfast enjoy with a glass of milk or all-natural yogurt.
7. Omelet or scrambled eggs prepared with low-fat cheese and vegetables.
8. Breakfast burrito with vegetables served in a whole wheat tortilla shell.
9. Peanut butter and jelly sandwich on whole wheat bread with all-natural
yogurt.
11. Frozen whole grain waffle topped with peanut butter and honey or pure
maple syrup.
12. Leftover vegetable pizza or pasta, dinner leftovers, or sandwich with
milk.
Now, there are no excuses to miss this extremely important meal of the day
with these fast and easy breakfast ideas. Eat right
and perform better. Find anutrition
plan for you.
I
hope everyone is having a blessed summer and Ramadan. I look forward to soon
seeing many of you ladies back in class as the end of summer vacations and
Ramadan draws near. It definitely isn't the same without many of you. I thank
my troopers for staying consistent and working out with me this month.
I have exciting new songs to share
and a new class brewing. Watch out though, starting next week, the energy will
be off the roof. I have fun new songs in store and I can't wait to dance them
with you and share this continued fitness journey with all of you. See you soon
on the dance floor.
Nefertiti
Reminder!
There will be no class
Saturday, August 18th,2012. Class will resume the following Saturday morning.
Watch out though...I will have my coffee , so get
ready!
I am
very excited to announce our new evening class time. You asked for it and here
it is! Join me every Wednesday from 8-9 pm at Savage Fit Studio, starting
September 5th only 5 minutes from our Columbia location . Please spread the word
and bring your friends for our debut, September 5th. I look forward to seeing
you all there. You will love the studio!
Let's bring the
energy!
Wednesdays
8-9 pm @
Savage Fit
Studio
Historical
Savage Mill
8600
Foundry Street* Cotton Shed Building
Savage
MD
Street
Level Enter on Foundry Street
Don't
Forget about our ongoing monthly drawings.
Giving
to the less fortunate!
Starting this month I will be having monthly
raffle drawings. All you have to do to get a raffle ticket( or 2 or 3) is bring
in a non-perishible food item to class. You get a raffle ticket for each item
you bring in. The more tickets in the box, the higher your chances of winning.
At the end of each month there will be a monthly raffle prize drawing for cool
Zumba items. All items will go to the food bank to feed the hungry. Let's do
it!! Helping others is part of feeling good and staying
healthy!
I look forward to seeing your smiling
faces soon in class,
God Willing, Our Wednesday
morning class will be moved to Thursdays @10 starting in September. In order to
make this official I still need at least 6 of you to sign up with a commitment
to try your best to come out at that time. Several of you have signed up , but
we are not quite there yet to make it official. If Thursday mornings is
something that may work for you , please email me as soon as you are able.
First class is on me. You have nothing to loose but calories. Spread the
word and bring your friends. Let's get them addicted to the fun of Zumba
Fitness!
Congratulations to our fellow Zumba mama Cheryl for winning the August "Giving Back" drawing. Don't forget, this is an on going fundraiser. Just bring in a non-perishable food item to class and for each item you donate, you get entered into the raffle drawing. Winners will be announced the end of each month.
