I want to thank
everyone who came out and danced with me in celebration of my birthday, and 1
year of Zumba. It really meant a lot to me. I look forward to sharing another
year of good health and fitness with you in 2013.
I am diligently working on our new
location and my goal is to open doors very soon. You will have Zumba offered 7
days a week at an earlier time, as well as more morning class options. Piyo,
Yoga,Turbo Kick, Hot Hula,and Zumba Sentao are also classes that will be
offered. Ladies, 2013 will be your time God Willing. I will keep you updated as
things progress. Please keep me in your prayers.
I want to wish you all a blessed 2013.
Peace and
Blessings. Nefertiti
Class
Updates and Announcements
1. Class January
5th will be at 9am due to Savage Fit's Master Class at 10-12am.
If you would like an additional 2 hour workout afterwards, please join me and
several other instructors for just 5 dollars.
2. TURBO KICK CLASS
will start THURSDAYJAN. 10TH 2013 at
8-8:45PM instead of TUESDAYS. If this time doesn't work for you now.
You will soon have more options.
3. For you morning ladies, Tuesday
Morning Classes are back starting January 8th,2013.
Please email me at nefertitizumba@yahoo.com to let me
know if you will be joining me for either Turbo Kick or for Tuesday morning
Zumba.
Happy New Year!!!!!!! I could not do this without you and I
appreciate every one of you who have stuck with me through it all, including my
brain freezes during class. See you next year!!
There will be no Zumba class tonight at 8pm due to construction at Savage Fit Studio. Class will resume next Weds at 8pm. Please Join me this Saturday for my 2 hour Zumba Birthday Blast to burn off all those holiday calories. Rsvp at HERE
Come join me in celebrating a new year of fitness, my birthday and also one year of Ladies Only Zumba. 2 hours of Zumba , door prizes and raffles Lets go back in time and dance to all the routines and music we have danced to all year long. Mark your Calenders.
10 dollars for non punch card holders 5 dollars for punch card holders (must show card)
Despite study after study supporting the benefits of strength training, many women still opt for cardio over weights. Maybe they’re worried about “bulking up.”Women have seen a few too many beefy men grunting it out in the weight room and fear that if they pick up a dumbbell, they’ll suddenly start to resemble a linebacker, too.
This can happen, although it’s extremely rare, as we reveal in 6 Ways to Beat Your Bad Genes. But for most women, “this just isn’t possible,” says personal trainer and Prevention fitness expert Chris Freytag.“Ladies have too much estrogen in their hormonal makeup.”
So what is the secret to looking toned (think: Michelle Obama’s arms, which we have the secret to) but not tough? Strength training.
Here, nine reasons why women should strength train at least two or three times a week
.
1. Your metabolism will soar.
As women age, they naturally lose muscle mass. This causes your metabolism to slow, which means you could start building a spare tire by the time you reach your 30s. “When you do weight-bearing exercises, you start revving up your metabolism—and it keeps burning for many hours after your workout,” says Wayne Westcott, PhD, director of fitness research at Quincy College and Preventionadvisory board member.
2. You’ll you burn fat.
Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you finally get rid of that spare tire—and keep it off for good. (If you want to love your lower body more than you do, check out this fat-blasting do-anywhere workout from Freytag.)
3. Your body will get tighter.
While cardio is important and will help melt fat, weights sculpt your body, creating curves and definition right where you want it. They also help fight the effects of gravity, making you much less likely to have arm jiggle in your upper arms. (Scientists discovered the three best moved for perfect upper arms—check them out.)
4. You’ll fit into your skinny jeans.
“One pound of fat takes up much more space than one pound of muscle,” says CrossFit athlete and certified level-1 trainer Cheryl Brost, a 41-year-old mother of two. “So even though muscle weighs more, what do you want all over your body? Something that’s bulky, like body fat, or something that’s lean, and takes up less space, like muscle?”
5. You’ll reduce your risk of heart disease and diabetes.
Curbing age-related muscles loss isn’t just good for your looks; it can protect your heart and help ward off type 2 diabetes, too. "Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as hardening of the arteries," says Timothy Church, MD, PhD, a preventive medicine expert at Pennington Biomedical Research Center. For specific exercises that can reduce your diabetes risk, check out our Diabetes Exercise Solution.
6. Your blood pressure could drop.
"Strength training lowers blood pressure for ten to twelve hours after each session, which gives your heart a break," says William Haskell, PhD, professor emeritus of medicine at Stanford University. "How strength training does this is not completely understood, but it probably has subtle effects on everything from hormones to nervous system regulation." How Birth Control Affects Blood Pressure
7. You can do it anytime, anywhere.
You don’t need a lot of space or a lot of special equipment to get a great strength workout, says Westcott. Simply using your own bodyweight through the use of pushups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body. Bonus: You can do it indoors, which means you don’t have to weather the cold, freezing temps of winter or the scorching heat of summer.
8. You’ll blast loads of calories.
Plyometric strength moves (think squat jumps and burpees) and kettlebell workouts skyrocket your heart rate, which boosts the calorie burn of regular strength training routines. These types of workouts give you cardio, strength, and sculpting all in one, which is a great timesaver, says Freytag.
9. It’s good for your bones.
Strength training is one of the 12 best ways to break-proof your bones. “Lifting weights can help counteract age-related bone loss,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis at Columbia Presbyterian Medical Center in New York City. “Strengthening your muscles also improves balance and keeps you as strong as possible which lowers your chances of a fall-related fracture.
By Jenna Bergen
Dec 05, 2012
Form Nefertiti
For a jumpstart, Here is a great full body workout you can do at home . All you need is a pair of dumbells and an exercise ball. Try to do this at least 2-3 times per week. I recommend you warm up for at least 10 minutes before you start. Put on your favorite song or zumba song and dance or jump rope. Let's do this ladies!!
I pray that everyone is staying safe this holiday season. Try to stay
active as much as posible this season. I have many surprises in store just for
you ladies in 2013. Hot Hula, Turbo Kick and Piyo are coming early 2013 in
addition to Zumba classes. Something for everyone. More details to come.
Annoucement: Due to low attendance, Tuesday morning and Thursday evening
classes will unfortunately be cut for the month of December only. They hopefully
will resume along with Turbo Kick classes in January. Click on the links below
to learn more about the what's in store for the Columba Ladies Fitness
Zone!
Come join me in celebrating a new year of
fitness, my birthday and also one year of Ladies Only Zumba. 2 hours of Zumba ,
door prizes and raffles , Lets go back in time and dance to all the routines and
music we have danced to all year long and learn about what is coming in 2013
with The Columba Lady Fitness Zone. I hope to see everyone there! Mark your
Calenders.
Please email me at Nefertitizumba@yahoo.com with your feedback. I want to hear
from you! What classes would be interested in the new year? What days and times
fit your schedule the best. I look forward to hearing from
you.
HOT HULA fitness® is a fun, new and exciting "total body" dance workout inspired by the dances of the Pacific Islands. HOT HULA fitness® isolates your larger muscle groups, increasing strength and definition to your core with specific emphasis on the abs, glutes, quads and arms.
HOT HULA fitness® is a fusion of traditional and new dance moves, set to the rhythm of Tahitian Drums, Reggae, and Hip-Hop, creating a unique way to experience an enjoyable and effective workout.
All ages and fitness levels are welcome and will enjoy HOT HULA fitness®.
I cannot wait to bring this exciting new workout out to you soon!!
You've been counting calories and working out and yet you're not dropping pounds. What gives? Health.com helps you beat the weight-loss plateau
by Denny Watkins
The answer to your frustration may be hiding out amid the random things you do over the course of an average day—those little habits that have seemingly no connection to weight loss, but may in fact be sabotaging your best get-fit efforts.
Ask yourself these questions, and if you answer yes to any of them, you may have found your personal diet defeaters. Outwit them and you'll soon be back on track to a leaner, fitter you.
Do you always eat "healthy"?
A funny thing happens when you focus on making careful diet decisions. If you just "think" of your meal as a light choice, it can cause your brain to make more of the hormone ghrelin, reports a study from Yale University.
"More ghrelin makes you feel less full and signals your metabolism to slow down," says study author and Ph.D. candidate Alia Crum. To keep your ghrelin balanced, focus on the more indulgent parts of your meal—say, the nuts and cheese on your salad, rather than the lettuce.
It also helps to pick foods that are both healthy and seem like a treat, like a warm bowl of soup with crusty whole-grain bread.
Do you pay with plastic?
Carrying cash may feel a little last century, but people who use a credit card when grocery shopping buy significantly more unhealthy, calorie-dense food than people who pay cash, according to a study in the Journal of Consumer Research.
Junk-food buyers were perfectly aware of the extra calories and cost of those treats, but since they didn't feel the immediate hit in the wallet, they gave in more easily to impulse buys, explains study co-author Kalpesh Desai, Ph.D., associate professor of marketing at Binghamton University.
Do you use exercise as a reason to snack?
There's a downside to that, says a new French study: Simply thinking about exercise can cause you to eat 50% more. Why? People assume that the upcoming workout gives them license to snack.
Avoid excessive munching with a pre-gym snack of no more than 150 calories, advises Keri Glassman, R.D., author of The Snack Factor Diet. Try two slices of turkey with whole-grain crackers.
Are you desk-bound at work?
Sit for just a few hours and your body stops making a fat-inhibiting enzyme called lipase, researchers at the University of Missouri–Columbia found.
Stand and stretch every hour, and you'll boost your metabolism by about 13%, says research published in The American Journal of Clinical Nutrition.
Or, fidget all day (tap your feet or bounce in your chair) and increase calorie burn by 54%.
Do you sleep too little?
"Not enough shut-eye puts your body into a carb- and fat-craving survival mode," says Michael Breus, Ph.D., author of The Sleep Doctor's Diet Plan. A study in The American Journal of Clinical Nutrition found that women who slept fewer than four hours ate 300 more calories and 21 more grams of fat the next day.
Try this to gauge your sleep needs: For a week, go to bed seven and a half hours before you need to get up. If you awaken before the alarm, you can get by with less sleep. But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, recharged and ready to burn some fat.
1. Class January
5th will be at 9am due to Savage Fit's Master Class at 10-12am.
If you would like an additional 2 hour workout afterwards, please join me and
several other instructors for just 5 dollars. 
