News & Updates
June 18, 2017
If you’re going to regular Zumba classes and are not seeing the numbers you want on the scale, then you are not alone! Plenty of people exercise regularly and yet they still cannot seem to shed the pounds. There could be a couple of reasons for this. True, a person could have a genetic issue – there are a variety of genetic issues that can make harder for a person to shed fat – but these genetic conditions are rare and it is far more likely that it is an issue with your diet or exercise, so let’s explore some of these issues a bit more in-depth.
1) You’re doing the wrong kind of exercise
Sure, you may be exercising regularly, but are you doing the right kind of exercise? While cardio is an important part of any good exercise regimen, cardio alone is not really the best way to go about burning fat. High-intensity interval training is probably the best way for people to burn fat. If you aren’t familiar with high-intensity interval training, it’s an exercise regimen wherein a person alternates between high-intensity exercises (like sprinting or squatting) for a small period of time and then switches to a lighter exercise for a small period.
A Zumba fitness classes alternates between high intensity tracks and lower intensity. Perhaps you need to try working out even HARDER during the higher tracks with full confidence that you will get a lower intensity part coming up. Have faith in the program.
STRONG by Zumba is a great addition to your regular Zumba classes. It is a high intensity interval training workout driven by the science of Synced Music Motivation. Using your own body weight, you will gain muscular endurance, tone, and definition, and you will experience an increased afterburn which helps with fat loss.
2) You aren’t cutting enough calories out of your diet
When you really break it down, losing fat is a simple process of calories in, calories out. The problem comes when people try to figure out just exactly how many calories they need to cut. You need to be careful when cutting calories. If you do not cut enough, you will not end up shedding enough fat, but if you cut too much, then you will not have enough energy to exercise regularly! Generally, you should aim to burn about 500 more calories than you consume each day. If you haven’t already gotten one of the many calorie tracking apps out there, you should get one immediately.
3) You’re not getting enough sleep
This may seem like an odd reason to be retaining fat, but believe it or not, sleep deprivation can really set back your weight loss efforts. There are two reasons for this. First off, sleep deprivation causes issues with the two hormones in your body that are responsible for controlling hunger (they are called ghrelin and leptin), which means you will be hungrier than you normally would be. Secondly, sleep deprivation causes your body to store more fat than it would under normal circumstances.
The truth is, sometimes you can be doing everything “right” and still struggle to see results. Remember, give it time! And don’t forget that you may actually be gaining kilos on the scale thanks to muscle, not fat!
May 7, 2017
5 Simple Tricks to Help You Drink More Water Every Day
I don’t know about you, but after having kids my memory just isn’t the same. I was doing some research and found outthat simply drinking more water can repel and even treat Alzheimer’s disease!
Water flushes your system, and regulates a healthy digestive tract. Water promotes heart health and a strong circulatory system. Your body is roughly 60% water, and uses up some of your water supply each day. That water has to be replaced.
The problem is, you probably are not drinking enough. The average adult needs to drink at least 2 litres of water each and every day for optimal health.
As soon as I wake up in the morning I make it a habit to have 600ml at my basin so I drink it first thing!
To inspire you to drink more I’ve written 5 simple tricks to help you drink more water on a daily basis, and your health will see a positive boost.
1 – Make a goal and stick to it! Human beings are great goal setters and achievers. If you just think about drinking more water in the back of your mind, you may be successful, or you may not. However, if you write down a specific goal for daily water consumption you program the habit-forming part of your brain to increase your water intake (i.e my morning ritual of skulling 600ml).
2 – Plan for it. Keep litres of fresh water on hand at all times. Store some in your refrigerator for a cool and refreshing zero calorie treat that also helps fight hunger pangs. Keep bottled water at your job, in your vehicle, at home and in your backpack when you are on the go. The more water available, the more likely you are to drink this healthy beverage rather than an unhealthy, sugar-filled and processed alternative.
3 – Buy a really nice water bottle! Don’t just head to your local $1 store for this purchase. Find a good-looking, functional, BPA-free water bottle you really like. If you are proud to display your new healthy habit, you are much more likely to stick to it.
4 – There’s an app for that. It seems there is an application for just about anything. This includes apps like Daily Water, iDrated, Waterlogged and Eight Glasses a Day. They make it easy to track your water consumption on a daily basis, and range from free to just $.99 per download.
5 – Add healthy natural flavor. Why not pop some blueberries, cucumbers, strawberries, limes or orange slices into your water? When you are done drinking, you enjoy a healthy fruit or vegetable snack. You can also add your favorite herbs for a wonderful aroma while you hydrate yourself naturally.
Thanks for reading!
Lot’s of love, sunshine & bubbles!
April 30, 2017
Running might be the easiest, most effective form of cardio, but it won’t help burn any calories if the monotony turns you off. If you need something more fun and seems more like a night out partying with your friends rather than a workout, you’ll want to try Zumba.
- Come dressed in comfortable fitness attire that’s easy to move in and can handle sweat.
- Wear sneakers that support dance movement — think side-to-side movements and pivots rather than simple front-to-back movement. Good shoes can include cross trainers, dance sneakers, or even running shoes with a worn-out tread.
- Bring water and a towel.
The Fun Stuff:
Zumba is different in that it is so exciting! There is a bit of Zumba cult and we like to wear funky cool clothing. Think bright colours, patterns, vibrance and energy.
Here is a video where I demonstrate what I wear to a typical class. I original made this video for kids classes but it applies to any classes.
Have fun, be yourself & enjoy the FREEDOM that Zumba brings!
March 24, 2017
Which Dance Fitness Type are you?
Take this fun quiz and it will tell you which Zumba class suits you the most!
Make sure to share on facebook and with your friends!
March 23, 2017
HIIT: High Intensity Interval Training.
Sprinting at maximum heartrate for a short period of time and then switching to a slower form of exercise for a couple of minutes to recover before starting the whole cycle again.
This type of training is all the rage because it is known to burn more calories in less time when compared with steady state cardio.
HITT: High Intensity Tempo Training
Recently you have heard me talking about STRONG by Zumba, High Intensity Temp Training (HITT). The difference is that instead of focusing on time, it focuses on the music (tempo). You have a recharge sessions that give you the break you need to keep going. The best part is the music is synced perfectly to the movements that you don’t even realise you are working out!
But why is HIIT style training so effective? How does it work? What makes it so special?
What Happens When You Push it Hard
When you engage in HIIT, you start out by pushing hard and going at or near to your maximum heart rate. This is what makes all the difference. You are now you are depleting your body of all of its readily available energy in order to drive those fast twitch muscle fibers. This is anaerobic training (short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available).
After this, you then switch to your regular exercise at around 70% of your maximum heart rate. This is a steady pace that you can maintain. It burns fat using the aerobic system and that allows you to recover and reduce the lactate and other metabolites that build up in your blood during intensive exercise.
Welcome to After Burn
Steady state cardio is normally something you can maintain for a long time before you start to tire out. This is why a lot of people will exercise by dance fitness, such as Zumba at a steady pace for 60 minutes.
If you do this after having done high intensity training however, you will be running at a point when you have very little available energy in your muscles and in your blood. When all the glycogen has been used up, you have to rely even more on fat in order to keep going. Your body becomes more efficient at burning fat. Awesome huh!
But this isn’t even the best bit. What’s so good about HIIT is that this after burn effect continues for hours after you finish training. You’re now going about your usual activities with less glycogen. This means you’ll burn more fat even to do regular things like picking up a fork, or walking across the room!
HIIT is also great for other reasons. For starters, the explosive nature of the training means that you’re involving your fast twitch muscle fibers. This means that you’ll release more anabolic hormones like growth hormone, leading to more growth (or in other words – muscles!!).
Another benefit of HIIT is that it improves your energy efficiency. Because you’re pushing your cells to make energy more quickly, they become better at doing just that! This improves your health, fitness and athletic performance across the board!
So now you know the benefits of STRONG BY ZUMBA
So now you know even more about the benefits of HIIT style training! All you need to do is come along to a STRONG by Zumba class at ZCLUB and give it a go in a super fun, safe and friendly environment.
STRONG classes are held every Thursday night at 6pm at Main St Hall. For the complete class timetable click on this link.
We hope to see you there!
January 23, 2017
Wow!! How many more “screens” are there than when you grew up? Today we are competing with TVs, computers, mobile phones, iPads, tablets, gaming machines and others!! Getting fit (and getting our kids fit) isn’t as simple as it used to be!
Most people spend more than four hours a day sitting down. This dangerous trend has caused an increase in obesity, which is growing fastest among children and teenagers. Increasing right along with obesity are all the health problems that come with it. Physical fitness will increase your lifespan, make your life more enjoyable, and help you maintain a normal weight, thus avoiding disease.
Increase Lifespan — People who exercise regularly are less likely to suffer from diseases that reduce life expectancy such as type 2 diabetes, some cancers, and stroke. Even if you are naturally lean, adding fitness to your day will reduce your chances of becoming ill with one of these diseases by half. Now that’s good stats!
Increase Stamina — Many people who have low energy are surprised to find that adding in just 30 minutes of exercise per day actually increases their stamina. Being fit will keep daily activities from draining you by improving lung function and muscle tone. Even if you can’t make it to one of our classes. Walk around the block or put on a yoga or fitness DVD at home.
Maintain Your Weight — While someone’s weight is mostly affected by what they eat, the fact is, there is a correlation between people who exercise and eat right. Building muscle allows a person to burn more calories in normal daily activity than those who do not have muscle. This helps a fit person maintain their weight even if they sometimes eat more than someone who is not fit. HMMMM so if you like eating…that’s a great incentive to keep fit!
Keeps Bones Strong — Building bone is really about movement. People who exercise more suffer from less bone loss than those who don’t. Doing weight bearing exercises like walking and weight lifting can even rebuild bone mass but doing so starting now will lessen the chances of bone loss. This is particularly important for people as they age.
Decrease Pain — Back pain is on the rise within our less active lifestyle. Keeping core muscles fit can reduce and even eliminate back pain in sufferers. If you don’t suffer from back pain yet, get moving to prevent it. If you already suffer, get involved in a rigorous program to build muscle and strengthen your core.
Improves Brain Function — Moving and getting blood flowing on a regular basis is known to be a preventative for dementia. It’s recommended for people already suffering and showing signs of Alzheimer’s disease. Try walking fast at least 45 minutes per day to keep your brain functioning at its highest level.
Elevates Mood — You’ve heard it before: “Exercise releases endorphins that improve the mood.” It’s true. All the chemicals released during physical activity make you feel better about yourself, and lower feelings of depression and anxiety. Next time you get down, get moving. That’s what I love about Zumba and dance fitness programs. They really do make you happier!
Improve Immune Function — Keeping your immunity strong involves many different factors such as eating right, but it also involves exercise. People who exercise regularly get sick less often with such things as common cold and even allergies.
Sleep Better — If you have insomnia (ok, I admit to a few late nights) figure out if you’re exercising enough. Many people who suffer from insomnia don’t move around enough during the day and have sedentary lives….or if you are like me, you have so much going on in your brain it’s hard to switch off. So the solution I found was to indulge in guided mediation. If it’s due to lack of exercise try exercising at different times of day to see what works best for you. Another factor that plays into insomnia is eating too close to bedtime….this is sometimes me too! So I need to try not to eat 2 to 4 hours before bedtime.
Finally, being fit will help you enjoy your life more. If you’re fit you won’t have to say no to activities that you want to do but feel like you can’t. You can live a fuller more productive life as a fit individual. If you find yourself unfit today, don’t worry, if you start today to improve your fitness level you’ll see huge results in just six weeks of regular exercise!
We have a range of fitness classes to suit people of all shapes, sizes and coordination! Check out our timetable and try a class. You have nothing to lose and a lot to gain!!!
Have a happy joyful day!
January 13, 2017
Zumba Fitness is a Latin-inspired cardio-dance workout that uses music and choreographed steps to form a fitness party atmosphere! Many of the types of dance and music we use are Latin American inspired, but classes also contain everything from jazz to African beats, to hip-hop and pop!
Come along and try it for yourself!
January 13, 2017
STRONG BY ZUMBA™
Introducing Music-Led Interval Training
With most workout programs, music is an afterthought. The music in STRONG by Zumba™ was crafted to drive the intensity in a challenging progression that provides a total body workout. The result? A group fitness experience like no other. You will gain strength and conditioning through this high intensity tempo training.
January 13, 2017
This class is perfect for active older adults or beginners who are looking for a modified Zumba® class that recreates the original moves you love at a lower-intensity.
How It Works
The design of the class introduces easy-to-follow Zumba® choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong.
Class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance!
This class is also very social with many participants staying for coffee and socialising after class. If you want to meet people and socialise (especially if you are an active older adult, I suggest this is a great class for you).
January 9, 2017
Building confidence is a necessary exercise for many of us. If self-confidence does not come naturally, building it up takes deliberate, conscious effort. While no step-by-step program is perfect, I’ve put together some steps that may help you build up your sense of confidence.
Write them down. Make a list of your goals, long and short term, and then below each goal write the steps it will take to get there. For example, if one of your goals is to lose weight right down the steps to achieve. It might go something like this:
a. Wake up and drink 500ml of water
b. Walk or jog around the block for 20mins every day
c. Join ZCLUB Free Classes Plan and commit to 3-5 Fitness classes per week
d. Choose a healthy breakfast to eat everyday (after exercise)
e. Remove sweets and high sugar food from the house
f. Make a meal plan and grocery list
g. Commit to ‘x’ period of time
But whether it’s wight, relationships, business ventures, or self-improvement, writing your goals and their necessary steps can make those goals much less formidable and much more doable. That alone helps you feel more confident in moving forward.
While it’s good to have aspirations toward self-improvement, constantly comparing yourself the those who have achieved what you desire can get discouraging. For example, if you’d like to be a Zumba Instructor and get up on stage, speak confidently on the microphone and lead a group of people, you might be inspired by your favourite instructor or someone else who has achieved that goal. Remember that being inspired by them is fine, but your journey is yours alone.
Build a Positive Self-Image
It seems that when you are just certain you are going to fail before you try something, you are more likely to fail when you do try it. If you have a negative self-image and think you just can’t achieve anything, it’s likely that you won’t – thus underscoring this false impression about yourself. Stop listening to the negative inner voice and instead tell yourself that you can achieve your goals and, even if you fail, it’s not because you are a bad person or because you didn’t try.
Get to Know Yourself
This means spending some quiet time thinking or writing in a journal – some quiet time by yourself in which you assess your strengths, weaknesses, and personality. What are your character traits? What quirks and talents do you have? Pretend like you are being interviewed and that the interviewer is trying to get to know you. What questions would they ask?
Turn off the Media
That means shutting down your phone or computer NOW …hehehe
For a while, it might be good to turn off your devices and unplug for a while.
Go grab your journal and start reflecting.
I have put together a goal setting planner for. You can even download it Questions for You and get started towards creating a more confident you.