Important Studio Updates

 

Dear Columbia ladies, I hope that you are enoying classes here at Columbia Lady Group Fitness Studio. If you haven't come out yet, you have to give it a try. This is the perfect week to do it. All classes until tomorrow are only $5.00. Please note that I am still working on the schedule and trying to bring classes that not only you will enjoy, but will work with your schedule. So I apologize in advance for the schedule changes. Important Updates Schedule Changes Tuesday Morning Zumba with Nefertiti will be back at 10am starting March 26,2013. Morning Piyo will start next week as well on Weds at 10:15am (March 27,2013) . There will be a special Morning PIYO class tomorrow morning(March 21st) at 10:15am. Please come check it out if you are interested . Morning classes as well as other clases will remain on the schedule as long as there is a physical show of interest. There will be no Monday PIYO class @6:30pm March 25th only. Please check the link for the current schedule. SCHEDULE Your feedback is encouraged and welcome. Please email info@columbialadyfit.com to leave feedback, suggestions or comments. Member ID's and coin skirts I am working on the barcode card system and membership cards. My goal is to have them ready for you by the end of the month. There is a delay with the delivery of the coin skirts. The company is researching the delay now. Until then, (if I owe you one) I have several extra skirts I keep at the studio.Just ask for one during class. See you all tonight for ZUMBA with Abs and Arms with Nefertiti at 6:4pm. Sincerely, Nefertiti Copyright 2013- COLUMBIA LADY . All Rights Reserved.

 

We Plan

My grand opening has been postponed. It will no longer be March 2nd. I am now working towards having the first class March 9th and announcing the open house later in the month. Take a moment and go to www.columbialadyfit.com to see the schedule for March. It is overwhelming and a lot of work and I am blessed that I am given the week off from teaching next week to get the place ready. I say given, because it was not in my plan. I had planned to continue non stop.

 The biggest lesson that is being reinforced is that God is the best of planners. We plan, and then He plans and as long as you have done everything that is in your power , give thanks and let things fall into place as and when they were meant to be. Several ladies have mentioned to me that I don't seem excited enough. I guess it hasn't had time to sink in, or rather there is no time. There is so much to do, I haven't had time to sit and absorb everything. I am still mom, a wife and teaching classes almost everyday! So as the song says "Everyday I'm Juggling", just like you. If anything I am more humbled and thankful and working very hard to make it a second home for all of you ladies to enjoy. Here are some Before pictures I would like to share. God Willing the end of next week I will have some After ones. I can't wait.....

 Front Entrance

 

Entry Way

 

 

Building the bathroom

Renovations

 

 

 

 

STUDIO UPDATE.

 

 

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.