Sunday, November 11, 2012
Friday, November 2, 2012
What are the best shoes for Turbo Kick?
Hello Ladies. I am working hard to bring Turbo Kick to you by January so that you can get yet another flavor to your weekly workout. After trying hard to find the best Zumba shoe, now I am on a misson to find the best Turbo Kick sneak. Here is an article I would like to share to help get you started. If I find a great one, I may just add some Dancesocks to them and use them for Zumba as well! Remember if you have not already, please email me at nefertitizumba@yahoo.com to sign up for the class if you are interested. Also list Monday or Tuesday as a possible day and note a time that may work for you. Write Turbo Kick in the subject line. See you soon!
From Hollykicks.com
This is the question I get asked the most. There are really three things you want to look for when shopping for Turbo Kick shoes.
- Minimal tread. You want to be able to pivot your feet easily. Many running shoes have heavy tread which makes it difficult to pivot on the balls of your feet; therefore causing torque in the knees when twisting. You want your feet to be able to pivot easily beneath you.
- Lateral support. Cross trainers provide lateral support to prevent your ankle from rolling when lunging side to side. Running shoes are typically made for forward and back motion and do not have lateral support. Turbo Kick has a lot of lateral movement, so be sure to read the specs or ask the sales associate about the lateral support of the shoe.
- Shock Absorption. If you are doing Turbo Kick high impact (jumping), you will need a shoe with good shock absorption. There are many shoes that meet the above criteria because of the popularity of dance type fitness classes, but if you are doing a high impact activity it’s crucial to have enough shock absorption. This will help prevent shin splints, knee pain, etc.
Top three picks for Turbo Kick shoes:
- Nike Shox Deliver or Conundrum. My favorites! They are technically running shoes, but they do offer enough lateral support to be safe. The soles have flat circles to make pivoting easy, and the 4 shoxs give great shock absorption. The con – too narrow for some people.
- Nike Free XT. These shoes are advertised specifically for Turbo Kick type activity, offering lateral support, minimal tread with a split sole, and shock absorption. They are a favorite for many people in class. The con – for me they do not have enough shock absorption and they were too narrow in the toe box which causes numbness from squeezing the nerves between the metatarsals. If you get that numb, tingly, painful feeling across your foot, try a shoe with a wider toe box.
- Asics Gel Enthrall. A friend of mine in class has tried just about every shoe on the market in the pursuit of the perfect Turbo Kick shoe and she settled on these. The Nike Shox were too narrow for her, so if you find the Shox too narrow give these a try.
Your shoes are so important, so take your time, try the feel of many different shoes, jump around the store, do some Turbo Kick moves (everyone will be impressed), and find a store with a great return policy. Foot Locker allows you to try the shoes for 30 days to see how they feel with a money back guarantee.
Have you found the perfect Turbo Kick shoe? I’d love to hear about it – leave a comment and share about your happy Turbo Kicking feet!
Also – if you’d like me to be YOUR coach, please click the green bar at the right of the page ———–>
I’d love to stay in touch and help you achieve your fitness goals!
- Minimal tread. You want to be able to pivot your feet easily. Many running shoes have heavy tread which makes it difficult to pivot on the balls of your feet; therefore causing torque in the knees when twisting. You want your feet to be able to pivot easily beneath you.
- Lateral support. Cross trainers provide lateral support to prevent your ankle from rolling when lunging side to side. Running shoes are typically made for forward and back motion and do not have lateral support. Turbo Kick has a lot of lateral movement, so be sure to read the specs or ask the sales associate about the lateral support of the shoe.
- Shock Absorption. If you are doing Turbo Kick high impact (jumping), you will need a shoe with good shock absorption. There are many shoes that meet the above criteria because of the popularity of dance type fitness classes, but if you are doing a high impact activity it’s crucial to have enough shock absorption. This will help prevent shin splints, knee pain, etc.
Chalene Johnson (creator of Turbo Kick) and me wearing the same shoes: Nike Shox Deliver
- Nike Shox Deliver or Conundrum. My favorites! They are technically running shoes, but they do offer enough lateral support to be safe. The soles have flat circles to make pivoting easy, and the 4 shoxs give great shock absorption. The con – too narrow for some people.
- Nike Free XT. These shoes are advertised specifically for Turbo Kick type activity, offering lateral support, minimal tread with a split sole, and shock absorption. They are a favorite for many people in class. The con – for me they do not have enough shock absorption and they were too narrow in the toe box which causes numbness from squeezing the nerves between the metatarsals. If you get that numb, tingly, painful feeling across your foot, try a shoe with a wider toe box.
- Asics Gel Enthrall. A friend of mine in class has tried just about every shoe on the market in the pursuit of the perfect Turbo Kick shoe and she settled on these. The Nike Shox were too narrow for her, so if you find the Shox too narrow give these a try.
Your shoes are so important, so take your time, try the feel of many different shoes, jump around the store, do some Turbo Kick moves (everyone will be impressed), and find a store with a great return policy. Foot Locker allows you to try the shoes for 30 days to see how they feel with a money back guarantee.
Have you found the perfect Turbo Kick shoe? I’d love to hear about it – leave a comment and share about your happy Turbo Kicking feet!
Also – if you’d like me to be YOUR coach, please click the green bar at the right of the page ———–>I’d love to stay in touch and help you achieve your fitness goals!
Wednesday, October 31, 2012
No class tonight
So Sorry You guys,no class tonight. Still no power :( Let's try again tomorrow night. See you soon.
POWER IS STILL OUT AT SAVAGE FIT!
Hello ladies. I hope everyone weathered the
storm safely. Please note :
Savage Fit unfortunately still has no power.
I need my ZUMBA !! I know you do too! If power is not restored by 6pm, class will be canceled and
resume, God willing, tomorrow at 8pm. Please Pray! Call 443-535-1309 for updated
info at 6pm. or stay updated with me on facebook/NefertitiZumba. Hope to see you soon.
Nefertiti
Monday, October 29, 2012
No Class Tuesday Morning Savage Fit Studio is closed
Tuesday, October 16, 2012
Party In Pink (tm)
This past Sunday's Party in Pink was a success. 2 hours of music with calorie burning moves all for a good cause. Hope to see you at the next one!
Nefertiti Zumba!
Monday, October 15, 2012
Let's loose 20 pounds in 6 weeks.
1300 Calorie Diet Plan for Losing 20 Pounds in 6 Weeks
With the following diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day.
Note: The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Average weight loss should be between two to four pounds per week. Like any other weight loss plan, this 1300 calorie diet plan is formulated upon the following basic rules for dieting success.
Important: Drastic reduction in calories can cause many reactions, such as slowing down the body’s metabolic rate. Therefore, it is always advisable to obtain approval of your physician before starting a low calorie diet plan.
Guidelines for Success of this Calorie Diet
1. For any weight loss diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results.2. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you’re a coffee lover, stick to one cup in the mornings taken black or with calorie-free sweetener. Diet soda is OK every now and then, but shouldn’t be consumed daily as it can bloat and dehydrate the body.
3. Avoid foods that are overly processed. 1300 calories a day does not mean any stuff that you can fit into those available calories. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables.
4. Allow yourself an indulgence once a week or so. This doesn’t mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are. The menus for our 1300 calorie meals do have an indulgent meal thrown in once a while.
5.Make sure you’re eating on a regular schedule. Skipping meals is an absolute no-no for any diet plan to be successful. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied.
Meal Plan for Day 1
Your first day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of fruit and tea for breakfast, fruit and granola for a 2nd breakfast, soup sandwich and tea for lunch, fruits for late afternoon snacking and finally a salad, rice and low calorie entree for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.| Breakfast | Calories | Carbs | Fat | Protein |
| Grapefruit | 76 | 0 | 0 | 0 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| Granola bar | 118 | 16 | 5 | 2.5 |
| 1 cup strawberries | 47 | 11 | 0 | 1 |
| Lunch | ||||
| Tomato soup | 85 | 16 | 2 | 1 |
| Turkey sandwich on wheat | 350 | 45 | 4 | 28 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| 1 apple | 80 | 21 | 0 | 0 |
| 1 Tbsp peanut butter | 96 | 6 | 16 | 8 |
| Dinner | ||||
| Salmon filet | 140 | 0 | 7 | 19 |
| Green salad | 48 | 2 | 0 | 2 |
| Brown rice | 216 | 44 | 2 | 5 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Total | 1266 | 161 | 36 | 66.5 |
Meal Plan for Day 2
Your second day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of eggs, fruit and coffee for breakfast, yogurt for 2nd breakfast, sandwich and tea for lunch, fruit for a late afternoon snack and seafood salad and rice for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.| Breakfast | Calories | Carbs | Fat | Protein |
| Scrambled eggs (2) | 154 | 2 | 10 | 13 |
| Orange | 85 | 0 | 0 | 1 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| Lowfat yogurt | 173 | 32 | 1 | 7 |
| Lunch | ||||
| Chicken sandwich | 420 | 21 | 10 | 32 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| Blueberries (1 cup) | 83 | 21 | 0 | 1 |
| Dinner | ||||
| Grilled shrimp salad | 210 | 22 | 2 | 26 |
| Brown rice | 216 | 44 | 2 | 5 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Total | 1351 | 87 | 25 | 95 |
Meal Plan for Day 3
On your 3rd day of the Seven Day Menu Plan for a 1300 Calorie Diet, you can have bagel and cream cheese for breakfast, tortilla chips for a second breakfast, soup and salad for lunch, a pudding cup for a late afternoon snack and a wrap for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.| Breakfast | Calories | Carbs | Fat | Protein |
| Bagel | 289 | 56 | 1 | 11 |
| Lowfat cream cheese (1 tbsp) | 51 | 0 | 5 | 1 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| Tortilla chips (reduced calorie) | 74 | 11 | 0 | 1 |
| Salsa | 25 | 6 | 0 | 1 |
| Lunch | ||||
| Vegetable soup | 72 | 12 | 0 | 2 |
| Green salad | 33 | 6 | 0 | 2 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| Fat-free pudding cup | 100 | 23 | 0 | 2 |
| Dinner | ||||
| Chicken wrap | 467 | 42 | 29 | 36 |
| Brown rice | 216 | 44 | 2 | 5 |
| Green Tea or Water | 0 | 0 | 0 | 0 |
| Total | 1327 | 200 | 37 | 61 |
Meal Plan for Day 4
Day four of the Seven Day Menu Plan for a 1300 Calorie Diet will begin with a bowl of healthy raisin bran with milk. For a mid-morning snack, you can have tuna with mayo followed by a veggie wrap for lunch. For a late afternoon snack, you are allowed graham crackers and the day ends with a fajita. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.| Breakfast | Calories | Carbs | Fat | Protein |
| Raisin Bran | 171 | 41 | 1 | 3 |
| Skim milk | 91 | 12 | 0 | 8 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| 1/2 can tuna in water | 99 | 0 | 0 | 21 |
| 1 tbsp mayonnaise (fat-free) | 215 | 35 | 0 | 0 |
| Lunch | ||||
| Veggie wrap | 230 | 44 | 3 | 9 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| Graham crackers | 59 | 10 | 1 | 1 |
| Skim milk | 91 | 12 | 0 | 8 |
| Dinner | ||||
| Chicken fajita | 430 | 23 | 11 | 40 |
| Total | 1386 | 148 | 16 | 69 |
Meal Plan for Day 5
On Day 5 of the 7 Day Menu Plan for the 1300 Calorie Diet, your day will start with rice cereal followed by a snack of berries and granola later in the morning. After having a salad for lunch, you can snack on cottage cheese and pineapple. A stir-fry and a salad will consist of Day 5′s dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.| Breakfast | Calories | Carbs | Fat | Protein |
| Puffed rice cereal | 120 | 29 | 0 | 2 |
| Skim milk | 91 | 12 | 0 | 8 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| 1/2 cup berries | 47 | 11 | 0 | 1 |
| Granola | 139 | 15 | 6 | 4 |
| Lunch | ||||
| Green salad | 48 | 2 | 0 | 2 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| Cottage cheese | 203 | 8 | 4 | 31 |
| Diced pineapple | 74 | 19 | 0 | 8 |
| Dinner | ||||
| Chicken stir fry | 550 | 28 | 36 | 34 |
| Green salad | 48 | 2 | 0 | 2 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Total | 1330 | 126 | 46 | 84 |
Meal Plan for Day 6
The breakfast for Day 6 of the Seven Day Menu Plan for a 1300 Calorie Diet consists of cereal. Treat yourself to a gelatin cup for a mid morning snack later. For lunch, you can have Asian salad followed by a late afternoon snack of pudding. End the day with a dinner of seafood green salad. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.| Breakfast | Calories | Carbs | Fat | Protein |
| Grape Nuts cereal | 200 | 47 | 1 | 7 |
| Skim milk | 91 | 12 | 0 | 8 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| Almonds | 100 | 0 | 0 | 1 |
| Lunch | ||||
| Asian chicken salad | 430 | 33 | 19 | 32 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| Fat-free pudding cup | 100 | 23 | 0 | 2 |
| Dinner | ||||
| Green salad w/shrimp | 310 | 22 | 2 | 26 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Total | 1241 | 137 | 22 | 76 |
Meal Plan for Day 7
The breakfast for Day 7 of the Seven Day Menu Plan for a 1300 Calorie Diet consists of scrambled eggs and berries followed by a banana for a 2nd breakfast. After a sandwich for lunch, you can treat yourself to 10 gummy bears later in the afternoon. For dinner it is Pasta tonight. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.| Breakfast | Calories | Carbs | Fat | Protein |
| Scrambled eggs (2) | 154 | 2 | 10 | 13 |
| 1/2 cup berries | 47 | 11 | 0 | 1 |
| Black coffee or green tea | 10 | 0 | 0 | 0 |
| Mid Morning Snack | ||||
| 1 banana | 112 | 28 | 0 | 1 |
| 1 Tbsp peanut butter | 96 | 6 | 16 | 8 |
| Lunch | ||||
| Chicken sandwich | 420 | 51 | 10 | 32 |
| Water or green tea | 0 | 0 | 0 | 0 |
| Afternoon Snack | ||||
| 10 almonds | 87 | 21 | 0 | 0 |
| Dinner | ||||
| Shrimp scampi w/linguine | 410 | 53 | 25 | 17 |
| Total | 1336 | 172 | 61 | 72 |
From...womendotcom
Join me ladies! I recommend a multivitamin, omega 3 and an extra protein shake on the days your workout within 1 hour of working out. Make sure your shake is has low carbs and no more than 120 calories per servings. Try to get at lease 20mg of protein in your shake.
My Day 1 Breakfast....
1 cup of Joe
2 whole eggs
1 tablespoon salsa
1 large honeycrisp apple with cinnamon I will keep you updated~!
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