Register Now!

Guest teacher tomorrow

I will be having my Hot Hula training all day Saturday January 18,2013.  Zumba Instructor Paula Cage will be guest teaching my class. Have fun and I will see you Monday!!

Turbo Kick class tonight!

 

Dear Ladies, I just want to remind everyone that my Turbo Kick debut will be tonight at 8pm at 8600 Foundry Rd Savage MD. Come check it out and see what it's all about. You may use class punch cards for Zumba and Turbo Kick classes. See you there! Upcoming Events Join Our Mailing List!

Forward this email This email was sent to nefertitizumba@yahoo.com by nefertitizumba@yahoo.com | Update Profile/Email Address | Instant removal with SafeUnsubscribe™ | Privacy Policy. Ladies Only Zumba® | 9691-L Gerwig Lane | Columbia | MD | 21046

Join me in January's Ripped Goddess's Fitness Challenge.

I know I am three days late to post but it isnt too late to join in. I know you can do it! Share your results and comments below,
.

Boost Metabolism with a Cheat Day

Schedule a cheat day. It does a body good. Obviously it is about lifestyle changes and many are not comfortable calling their change a diet. Regardless of what you call your change, being too restrictive and having an all or nothing attitude can be detrimental to many in achieving their health and fitness goals. Did you know that scheduling an off or cheat day can boost your metabolism?  A cheat day can save your diet by restoring leptin levels, offering a psychological benefit and boosting metabolism. Read this interesting article by Tracey Rose for more information.

Going through it with ya!
Nefertiti

Boost Metabolism with a Cheat Day

by Tracey Rose

 

 

Cheat Days Boost Metabolism - Ugur Vidinligil

Cheating on your diet is usually considered a bad thing. Scheduling a cheat day, however, can have a positive effect on your diet. The trick to to stay in control of when and how you cheat.

 

A Diet Cheat Day Boosts Metabolism and Prevents Plateaus

 

One reason why a diet cheat day is helpful is that it  boosts your metabolism. You body will continually adjust to the amount of calories you consume. So if you cut back 250 calories per day, you will lose weight at first, but then as your body adjusts, it takes more to keep your metabolism fueled. Continuing to cut calories can only work for so long before you reach the lowest amount of calories you should consume for your height and weight and then your weight loss hits a plateau. A diet cheat day works to boost your metabolism and keep your body guessing. Just raising your calorie consumption one day per week can kick your metabolism up and prevent a plateau.

Avoid Feelings of Guilt and Deprivation by Scheduling a Diet Cheat Day

 

Another reason dieters often fall off the wagon and return to old habits is that they feel deprived when following a restrictive diet. Never being able to eat their favorite comfort foods again is unrealistic.

 People become obsessed with thoughts of the foods they wish they could eat that are now off limits. A scheduled cheat day removes the feelings of guilt and deprivation though. It allows dieters to follow a healthy meal plan most of the time and take one day a week to relax and eat the high fat, high calorie foods they miss. While most dieters can't stand the thought of never eating junk food again, they can follow a strict diet knowing they can have a treat in a few more days. The psychological benefit of a diet cheat day is huge and it allows people to stick with their diet much longer than if they never cheated on their diet.

Restore Leptin Levels with a Diet Cheat Day

Keeping your hormones in check is essential for weight loss success. Leptin is the hormone that signals the brain when you are full. Low leptin levels make it difficult to lose weight because you are always hungry and never feel satisfied.  Building a cheat day into your diet works to restore leptin levels and improve your weight loss results.

Potential Dangers of a Diet Cheat Day

 

Dieters tend to get caught up in all-or-nothing thinking. Making poor food choices can tempt people into returning to their old eating habits that led to weight gain in the past. Dieters can also be tempted to skip their workout on their cheat days. Poor habits, such as overdoing it on the calories and skipping exercise, can lead dieters down a slippery slope. Its important to schedule your cheat days and stick to them. Remember to stick with the healthy habits you adopt for a lifestyle that promotes weight loss.

 

References:

McQuillan, Susan. "It's OK to Cheat on Your Diet," Psychology Today. March 22, 2009.

Zelman, Kathleen. "How to Cheat on Your Diet and Still Lose Weight," WebMD. October 15, 2009.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Happy New Year!

Dear Ladies, 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 THURSDAY JAN. 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!! All the best, Nefertiti

Reminder and Updates

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

Saturday, December 29, 2012

11:00am until 1:30pm

Note Address Change

That's Dancing Ballroom

8610 Washington Blvd, Suite 203, Jessup, MD 20794

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)