Tuesday, April 24, 2012
Weds Morning Classes
12 weeks to Weight Loss -Day 2
On Day 1 of your 12 Week Program you started off the week with a little planning and some cardio exercise. Today you'll do your first strength training session, so get ready to build some muscle. Remember, muscle burns more calories than fat, so the more you have, the more calories you'll burn.
Cardio Focus: Active Rest
Active rest simply means moving around more than usual without doing a structured cardio workout. Whenever you get an opportunity to move, do it--take the stairs, go talk to someone rather than emailing, walk the dog, walk to the store, play with the kids, rake the yard, etc. If you sit all day, set an alarm to go off every hour and stand up and stretch.
Strength and Flexibility Focus: Full Body Strength
Today you'll work all the muscles in your body with a basic total body workout. For the suggested workout you'll need dumbbells and an exercise ball. If you don't have a ball, don't worry. Just do the exercises without it. I've also provided another option if you'd like something more challenging. For other ideas and you can visit my Workout Center for loads of other workouts.
Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2
Intermediate/Advanced:Intermediate Total Body Home Workout, Dynamic Abs or visit the Workout Center for more ideas.
Nutrition Focus: Calculate Your BMR
Today, you'll calculate your BMR--the number of calories you need to maintain normal functions like respiration, digestion, etc. This is the minimum number of calories you should eat each day. BMR Calculator. Remember, this is just an approximation--no calculator will be completely accurate.
Motivation
If you're new to lifting weights, you may feel a little intimidated, especially if you're working out at a gym. Remind yourself that lifting weights is essential for a complete program and it can help you change your body quickly, if you're consistent. Don't be afraid to ask for help if you're not sure how something works. Most gym-goers are happy to answer your questions and, if you don't want to make a fuss, take advantage of your gym's free orientation if you haven't already. A confident exerciser is more likely to be a successful exerciser. More exercise advice.
Paige Waehner
Cardio Focus: Active Rest
Active rest simply means moving around more than usual without doing a structured cardio workout. Whenever you get an opportunity to move, do it--take the stairs, go talk to someone rather than emailing, walk the dog, walk to the store, play with the kids, rake the yard, etc. If you sit all day, set an alarm to go off every hour and stand up and stretch.
Strength and Flexibility Focus: Full Body Strength
Beginners: Option 1 - Total Body Beginner Workout, Beginner Abs
Option 2 - Total Body Beginner Strength, Level 2
Intermediate/Advanced:Intermediate Total Body Home Workout, Dynamic Abs or visit the Workout Center for more ideas.
Nutrition Focus: Calculate Your BMR
Today, you'll calculate your BMR--the number of calories you need to maintain normal functions like respiration, digestion, etc. This is the minimum number of calories you should eat each day. BMR Calculator. Remember, this is just an approximation--no calculator will be completely accurate.
Motivation
If you're new to lifting weights, you may feel a little intimidated, especially if you're working out at a gym. Remind yourself that lifting weights is essential for a complete program and it can help you change your body quickly, if you're consistent. Don't be afraid to ask for help if you're not sure how something works. Most gym-goers are happy to answer your questions and, if you don't want to make a fuss, take advantage of your gym's free orientation if you haven't already. A confident exerciser is more likely to be a successful exerciser. More exercise advice.
Paige Waehner
Monday, April 23, 2012
12 Weeks to Weight Loss Day 1
Get Started
In the introduction, you learned some of the basics for getting started. Now, it's time to get started, step by step.
Step one: If you haven't already done so, use the following forms to set your goals and get your vital statistics recorded so you can track your progress. You might want to use this 12-Week Exercise & Weight Loss Journal or your own journal to keep track of your workouts and eating.
Step two: Take a deep breath and get ready for your first cardio workout. Just think how good you'll feel when you're done!
Cardio Focus: Intensity
Today's cardio workout involves interval training. This method of training is a great way to burn calories in a short period of time. With interval training, you add short high energy 'spurts' where you raise the intensity and then fully recover, alternating work sets and rest sets for the length of the workout. Interval training helps quickly increase endurance which allows you to workout harder and longer. If you're a beginner, please modify according to your fitness level. If you can only go for 10 minutes then, by all means, go for it. It's all about where you are now, not where you want to be.
Choose one of the options below and get moving.
Beginners
Intermediate/Advanced
Strength and Flexibility Focus: Flexibility
Do this flexibility workout after you've cooled down from the cardio. Hold each stretch for at least 10-15 seconds (more if you have time). This part of your workout should feel good, so enjoy it.
Nutrition Focus: Food Diary
Starting today, keep track of everything you eat in a food diary. You can use something like DietMinder, print this free food diary or use an online diary. Don't change your habits just yet--eat normally and record what and how much you eat each day. Use a food database to find nutritional content of what you're eating. Record the number of calories you've eaten at the end of each day.
Paige Waehner
In the introduction, you learned some of the basics for getting started. Now, it's time to get started, step by step.
Step one: If you haven't already done so, use the following forms to set your goals and get your vital statistics recorded so you can track your progress. You might want to use this 12-Week Exercise & Weight Loss Journal or your own journal to keep track of your workouts and eating.
Step two: Take a deep breath and get ready for your first cardio workout. Just think how good you'll feel when you're done!
Cardio Focus: Intensity
Today's cardio workout involves interval training. This method of training is a great way to burn calories in a short period of time. With interval training, you add short high energy 'spurts' where you raise the intensity and then fully recover, alternating work sets and rest sets for the length of the workout. Interval training helps quickly increase endurance which allows you to workout harder and longer. If you're a beginner, please modify according to your fitness level. If you can only go for 10 minutes then, by all means, go for it. It's all about where you are now, not where you want to be.
Choose one of the options below and get moving.
Beginners
- Option 1:Beginners Interval Workout - This 21-minute treadmill workout involves slight increases of speed and/or incline during your work sets. This workout can also be done on any other machine (elliptical trainer, stationary bike, etc.).
- Option 2: Elliptical Workout for Beginners - This 20-minute elliptical workout involves increasing your resistance/ramps slightly during your work sets.
- Option 3: Beginner Stationary Bike Workout - This 20-minute workout involves increasing resistance slightly during your work sets.
- Option 4: - You can find more options at Beginner Cardio Workouts.
Intermediate/Advanced- Option 1: Intermediate Interval Workout - This 30-minute workout involves working for 1 minute at a harder pace and recovering for 3 minutes. This can be done on any cardio machine.
- Option 2: 45-Minute Boredom Buster Treadmill Workout - For 45 minutes, you'll change speed and incline for a challenging interval workout.
- Option 3: Make Your Own Workout
Make your own interval workout: Begin by choosing an activity--walking, running, swimming, cardio machines, etc. then doing the following:- Warm up with about 5-10 minutes of light cardio
- Increase the intensity for 2-3 minutes so that you're working at a Perceived Exertion (RPE) at Level 5
- For 1 minute, increase intensity (speed walking, running, hill-walking, etc.) to a Level 7-8
- Recover at a lower intensity for 2-3 minutes
- Alternate high intensity with low intensity for 20 or more minutes if you're a beginner, more if you're intermediate/advanced.
Strength and Flexibility Focus: Flexibility
Do this flexibility workout after you've cooled down from the cardio. Hold each stretch for at least 10-15 seconds (more if you have time). This part of your workout should feel good, so enjoy it.
Nutrition Focus: Food Diary
Starting today, keep track of everything you eat in a food diary. You can use something like DietMinder, print this free food diary or use an online diary. Don't change your habits just yet--eat normally and record what and how much you eat each day. Use a food database to find nutritional content of what you're eating. Record the number of calories you've eaten at the end of each day.
Paige Waehner
Friday, April 20, 2012
Ways To Lower Sugar Craving
In my opinion you should get rid of artificial sweetners as well. I have also read studies that Agave nectar is worst than HIGH FRUCTOSE CORN SYRUP. You can read more about that here. http://articles.mercola.com/sites/articles/archive/2010/03/30/beware-of-the-agave-nectar-health-food.aspx They are very bad for your health. Try xylitol or stevia instead. I have been using stevia for over 6 years.I switched from splenda after learning that it was very bad for your health at that time you could only find it in a health food store as a dietary supplement. Now you can find it in the supermarket which is great!
Take care!
....Nefertiti Zumba
12 Weeks to Weight Loss - Week 1
Week 1
For those of you who are interested , I will be posting every Friday over the next 12 weeks a 12 week weight loss and exercise plan that I discovered that is full of valuable information and resources. I wll also post the night before the day to day part of the plan along with any tips that I have discovered with my own weight loss journey along the way. I am doing it on Fridays so that it will give you time to tweek the program for yourself and have prep time if you plan to start the following week. I have also provided a link if you want to read and move ahead with the program. Please share you progress and feedback. I am with you on that road to making daily fitness and nutrition a part of your lifestyle.
Welcome to Week 1 of your 12 Week Program. This week, you'll get started with a basic cardio and strength training routine and get a few tips for changing to your diet. Each day will have a different exercise focus, such as cardio, strength training and/or flexibility, but please modify or change the workouts according to your fitness level and the equipment you have available. Don't forget to check out the daily motivational tips. If you're ready, Keep reading!
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Getting Started
Your first step in getting started is to set your goals and get yourself ready for your new exercise program with the right shoes, clothes and equipment. You'll also want to get some basic measurements down (weight, measurements, etc.) so you can track your progress.
This week, your assignment is to do three cardio workouts for as long as you can manage, whether that's 5 minutes, 10 minutes or more. Although I've posted specific workouts for both beginners and intermediate/advanced exercisers, these workouts are just suggestions. If you're already doing your own workouts, feel free to substitute those and add more days of cardio if you're advanced. If you are a beginner and the workout I've given is too difficult, please shorten the workout to fit your fitness level. Your focus is simply to show up for your workouts. It doesn't matter how fast or how long you go.
The workouts involve different levels of RPE - Rate of Perceived Exertion. You'll use an RPE scale between 1 and 10 like this one to monitor your intensity. For most workouts you'll want to stay around 5-6 RPE, although some later workouts may take you up to 8-9 RPE. You can also use a heart rate monitor to monitor intensity.
Strength Training
Your assignment this week is to do two full body strength training workouts with at least one day of rest in between each workout.
Your focus is to become familiar with different strength training exercises and to work each muscle group. The beginner workouts include an exercise ball and various weighted dumbbells (from 3 lbs - 12 lbs, depending on your fitness level). Use a workout log to track exercises, reps, sets and the amount of weight you use so you can continue to progress.
Flexibility
Stretching should be part of every workout you do. This week, you'll be learning stretches that work each muscle you'll be working this week.
Nutrition
This week, you'll be learning some basics about figuring out how many calories you need each day to stay healthy, satisfied and lose weight. Our goal this week is to take an objective look at what you're eating by keeping a food diary and discovering how many calories you're really eating each day. Keeping a food diary forces you to be aware of what and how much you're eating. It also holds you accountable--knowing that you have to write something down makes you think twice about eating it.
The articles, calculators and resources each day will help you figure out where you are so you have a clearer picture of where you need to go. You can visit some of our other experts' sites for more ideas on nutrition and healthy recipes (see below).
If you're ready to get started, move on to your Day 1 assignments. For more, read on about some safety precautions you should take before you get started.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Full Weekly Calendar |
Safety Precautions and Form Pointers
Keep in mind that the workouts offered are not one-size fits all programs.
Your first step in getting started is to set your goals and get yourself ready for your new exercise program with the right shoes, clothes and equipment. You'll also want to get some basic measurements down (weight, measurements, etc.) so you can track your progress.
- Setting Goals:
- Recording Measurements: Vital statistics
- Clothing and Equipment:
- Everything About Getting Started with Exercise: Beginner's Corner
This week, your assignment is to do three cardio workouts for as long as you can manage, whether that's 5 minutes, 10 minutes or more. Although I've posted specific workouts for both beginners and intermediate/advanced exercisers, these workouts are just suggestions. If you're already doing your own workouts, feel free to substitute those and add more days of cardio if you're advanced. If you are a beginner and the workout I've given is too difficult, please shorten the workout to fit your fitness level. Your focus is simply to show up for your workouts. It doesn't matter how fast or how long you go.
The workouts involve different levels of RPE - Rate of Perceived Exertion. You'll use an RPE scale between 1 and 10 like this one to monitor your intensity. For most workouts you'll want to stay around 5-6 RPE, although some later workouts may take you up to 8-9 RPE. You can also use a heart rate monitor to monitor intensity.
Strength Training
Your assignment this week is to do two full body strength training workouts with at least one day of rest in between each workout.
Your focus is to become familiar with different strength training exercises and to work each muscle group. The beginner workouts include an exercise ball and various weighted dumbbells (from 3 lbs - 12 lbs, depending on your fitness level). Use a workout log to track exercises, reps, sets and the amount of weight you use so you can continue to progress.
Flexibility
Stretching should be part of every workout you do. This week, you'll be learning stretches that work each muscle you'll be working this week.
Nutrition
This week, you'll be learning some basics about figuring out how many calories you need each day to stay healthy, satisfied and lose weight. Our goal this week is to take an objective look at what you're eating by keeping a food diary and discovering how many calories you're really eating each day. Keeping a food diary forces you to be aware of what and how much you're eating. It also holds you accountable--knowing that you have to write something down makes you think twice about eating it.
The articles, calculators and resources each day will help you figure out where you are so you have a clearer picture of where you need to go. You can visit some of our other experts' sites for more ideas on nutrition and healthy recipes (see below).
If you're ready to get started, move on to your Day 1 assignments. For more, read on about some safety precautions you should take before you get started.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Full Weekly Calendar |
Safety Precautions and Form Pointers
Keep in mind that the workouts offered are not one-size fits all programs.
- See your doctor if you're a beginner or if you have any medical problems, old injuries, etc.
- If you feel pain in your joints during any exercise, stop. Rest the area and if you still feel pain over the next several days, see your doctor
- If you feel lightheaded, nauseous or dizzy at any time, slow down or stop. You may be working too hard.
- You may experience soreness after doing new workouts and this is normal. If you can't get out of bed the next day, you did too much. Rest a few extra days and lighten up on the workouts
- If any of the workouts feel too hard or too easy, feel free to substitute your own workouts, videos, exercises, etc.
- During strength exercises, never swing the weights. Perform slow and controlled reps
- Use good posture during exercises--keep the abs contracted to support your spine
- During squats or lunges, keep the knees behind the toes
- When picking up weights, bend the knees and squat to pick them up--don't bend at the waist as you might strain your back.
By Paige Waehner, About.com Guide
Updated January 13, 2011
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Sunday, April 15, 2012
WEDNESDAY MORNING CLASSES
Saturday, April 14, 2012
Ladies Only Zumba Announcements!
Whew, that felt great. Wonderful class guys! You all are doing great! Have an awesome weekend and enjoy the beautiful weather.
A Few Announcements......
Mirror Mirror movie night is this Tuesday night here in Columbia,inbox me at nefertitizumba@yahoo.com or on facebook if you want to join us.
I forgot to mention in class that I have coin skirts in. I have one of each color.$6.00 each. Get your color before its gone.
Also as you all know Zumba ...is 70 % Latin 30 % other. If you have requests for the "other" I will consider them for future routines Just shoot me an email.
Lastly, Weds morning classes to start soon ,I am looking for one more person to sign up. Inbox me please if you are interested in morning classes. OK ,that's all folks. Until next time.See you smiling ladies Monday ISA!!!!!and keep doing what you love to stay fit!!
Nefertiti Zumba
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