Zumba on The Biggest Loser!

Countdown for the Zumbaton for Syria...Coming this Saturday March 31!

Count down for my first Zumbathon for Syria!! The first Ladies Only Zumbathon in Maryland. Where you can shake, shimmy, and sweat freely and let your hair down!!! And all for a great cause. Join me along with three other great instructors, Muslimah 'Ali Najee-ullah, Alicia DeBruhl, Rosi Lobos,and Leilani! See you Saturday!

Zumbathon colors are the Syrian flag colors. Wear your white, black, green or red to show support and coin skirts if you have them! Spread the word and see you there!
If you have any question or need information email me at nefertitizumba@yahoo.com.

Zumbathon for Syria

The horrors of war are far-reaching and impact all walks of life. Both men and women alike are affected by conflict, and yet the war stories of women remain untold. In an effort to bring to life the issues surrounding women in war, Muslims Without Borders developed “Sisters Week”. This year, in light of current events, MWB is focusing on Syria , and aims to both educate the public about this issue and raise funds for women in need. Rape is frequently employed as a tactic during times of war, but unfortunately even after the conflict has ended the battle wounds of countless women remain. Rape victims not only face physical problems, but psychological, economical, and social issues as well. But there is hope. With proper treatment we can support our sisters and tell their stories. Sisters Week is March 23rd-31st and Nadoona and Muslims Without Borders have partnered up for a unique nationwide initiative.

Zumbathons will be held nationwide to support this cause.

Please join me representing Maryland and spread the word and bring your friends to this 2 hour zumba event to use your love of fitness to raise money to help others in need. ALL Proceeds go to benefit Syria!


*Minimum requested donation is $15.00 but feel free to donate more if you want or also donate what you can if you can't attend.

Click below to purchase tickets and/or to RSVP or pay at the door.

http://nadoona.com/maryland/

Tonight!

See you tonight at One For All Dance. Let's make it right! 7:30pm See you there!

What is Eating Clean

by Eartha

There is no fitness goal which you can achieve without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving ones health. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult. The good news is, it isn't impossible and once you make it a habit to eat clean, it becomes a part of your life.

In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: "if man made it, don't eat it."

FREE Preschool Dance Party

One For All Dance (where I hold my Zumba classes), are having a Free Dance Party for 4-5 year olds as a way to promote Dance Education. If you are interested in checking out the dance school and you have a 4-5 year old , please check it out!

I'm Ready for you!

I am looking forward to Zumbaing with you this morning at 10am sharp! Look out!

See you at One for All Dance

9691 -L Gerwig lane

Columbia MD'21046

Bring a Friend and a smile.

Exercise for Beginners - Setting Up a Complete Program

A well-rounded program includes cardio, weight training and flexibility. Knowing how to put these together in a week of workouts can be confusing. Should you do cardio and strength training on the same day? Which one should you do first? This will depend on your goals, schedule and fitness level, which means there are endless ways to set up your workout program. Below are some basic guidelines for getting started with a complete exercise program.

• For Beginners: You should start slowly with a basic cardio program and a full body resistance training routine. You'll want to have recovery days to allow your body to rest and your muscles to heal from your new routine. A typical beginner program will include about 3 days of cardio and 2 days of strength training. If you're not sure about your fitness level, you can take the quiz, What's Your Fitness Level? to get insight and resources to help you get started. Below is a sample schedule just to give you an idea of a typical week of workouts: 

Sample Routine for Beginning Exercisers

Monday: Cardio 20-30 minutes. You can choose from one of the following Sample Cardio Workouts: Beginner Stationary Bike Beginner Walking Workout Beginner Elliptical Workout	Tuesday: Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts: Beginner Total Body Strength Beginner Total Body Strength - Level 2 Beginner Total Body Strength - Level 3
Wednesday: Rest or gentle yoga/stretching	Thursday: Cardio-20-30 minutes. You can choose from one of the following Sample Cardio Workouts: Beginner Stationary Bike Beginner Walking Workout Beginner Elliptical Workout
Friday: Total Body Strength and core training. You can choose from one of the following Sample Strength Workouts: Beginner Total Body Strength Beginner Total Body Strength - Level 2 Beginner Total Body Strength - Level 3	Saturday: Cardio-20-30 minutes. You can choose from one of the following Sample Cardio Workouts: Beginner Stationary Bike Beginner Walking Workout Beginner Elliptical Workout

• For Intermediate Exercisers: If you've been exercising for a while and your goal is to lose weight, you want to shoot for 20-60 minutes of cardio about 5 or more times a week. Your strength training schedule will depend on what type of workouts you're doing (e.g., total body training or a split routine). You can do cardio and weight training on the same day, depending on your time constraints. It doesn't matter which one you do first, so vary your routine and try different combinations to find the one that is right for you.
• Sample Split Routine for Upper and Lower Body:

Monday: 30-Minute Cardio Medley Workout, Upper Body Training	Tuesday: 45-Minute Treadmill Interval Workout, Core Training
Wednesday: 30-Minute Low Impact Cardio Blast Workout (2 circuits), Lower body	Thursday: Rest, stretch or yoga
Friday: Total Body Strength or Circuit Training	Saturday: Cardio-60 minutes, stretch

• For Intermediate/Advanced Exercisers: If you're more advanced, you can split your routine further, focusing more attention on each muscle group. You can also increase the intensity of your cardio, incorporating interval training and other advanced techniques to burn calories and build endurance.
• Sample Split Routing for Advanced Exercisers:

Monday: Chest, Shoulders & Triceps, HIIT Cardio	Tuesday: Lower Body and Core
Wednesday: Back & Biceps, Boredom Buster Cardio	Thursday: Rest, stretch or yoga
Friday: Basic Total Body Strength	Saturday: Advanced Intense Intervals

For a variety of strength training workouts and helpful articles, visit my Workout Center.

(from exercise.about.com)


Here is an example of my program that I have just started to implement.

Monday- 1 hour cardio (zumba)
Tuesday (full body strength training+1 hour cardio)
Weds- 30 min express cycling (cardio)
Thursday (total body strength training+cardio)
Friday - rest
Saturday -1 hour cardio (zumba)
Sunday- rest or Yoga
My personal goal is weight loss , so my aim is to have 5  hours a week of cardio and 2-3 days a week of strength training. Remember clean eating is the key to weight loss. Which is my biggest weakness. Also, you don't want to work the same muscle groups back to back , you want at least 1 or two days between strength training to allow your muscle to repair. If you do weights and cardio in the same day, you want to warm up at least 10-15 minutes prior but don't do a whole hour of cardio and then weights. It's best to weight train first and then do your cardio. I hope this helps, but remember start off small and then add to your routine. Stay healthy and see you in class.
from exercise at about.com