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June 18, 2017

Why Am I Still Gaining Fat Even Though I Exercise Regularly?

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 Everyday

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.

 

Drinking water

Drinking water from a nice water bottle

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.

 

Glass of water with lemon and mint

Drinking water with lemon

Thanks for reading!

Lot’s of love, sunshine & bubbles!

Katie Joy

April 30, 2017

What to wear in a Zumba class?

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.

The Basics:

  • 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

[Quiz] Which Dance Fitness type are you?

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

How HIIT Style Training Improves Fat Loss


If you’ve read just about any fitness blog, magazine or website in recent years, then you’ll likely have come across HIIT.

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!

Athletic Benefits

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!

Katie Joy

January 23, 2017

Why Fitness is so Important

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!

Katie Joy

January 9, 2017

Steps to Confidence

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.

Goals

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:

Lose Weight

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.

Stop Comparing

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.

August 2, 2016

What happens when you cross a ballerina, a Pilates enthusiast, and a boxer? You get a Piloxer!

Piloxing “burns maximum calories, builds lean muscles, and increases stamina”.

Sounds pretty good right?

It’s a fusion of Boxing, Pilates and Dance. 

The Story:

The creator, Viveca Jensen, trained with the Stockholm Ballet Academy and learned Pilates from Joseph H. Pilates himself. Later, she became a trained boxer and body builder. PILOXING was born when Viveca united all three of her passions into one workout.

Since then, PILOXING has spread like wildfire. The PILOXING Academy, LLC now boasts over ten thousand certified instructors in more than fifty countries around the world and has been written about in nearly every major fitness magazine.

What to expect:

You start with a warm up which will lead into various blocks or sets. A Piloxing class will always consist of blocks of Boxing, Pilates and Dance that rolls over in that same order. Once a block is done (with a set of specific moves) it won’t be repeated.

It’s unlike Zumba in which moves are repeated in the chorus.

The music has a consistent beat throughout the whole class. A class runs from 45-50mins and may or may not include 10-15mins of floor work at the end.

Class breakdown:

Here is breakdown of the class:

  • Boxing: you keep your fist straight (with your thumb up to the sky when you punch) rather than rotating from the shoulder as you typically would. You will punch fast so this technique helps prevent shoulder injuries.
  • Standing Pilates: this part incorporates tough and effective Pilates moves in a fast-paced class.

  • Dance: very, very simple and easy moves to regain your breathe in between the harder sets.

The high energy boxing section is great for relieving stress, while the standing Pilates section is uniquely designed to improve balance and strengthen your core. The dance keeps your heart rate up and is a bit of fun!

What to bring?

Piloxing is done barefoot however I recommend socks if you are on carpet to avoid carpet burn.

Ask your instructor if you are doing floor work as you may need to bring a mat or towel.

As with any workout bring water, however there are no breaks in between songs and you will need to take a break at any time you feel thirsty (your instructor won’t pause the music and say drink time, so don’t wait for it!).

“I’m scared…. is this a rational thought”?

You may be feeling a little scared of what to expect, but really you don’t need to be.

It’s LOW IMPACT and you can take a break at any time. It may be new on some of your muscles, but be assured that your body will thank you for it. The benefit far outweighs the fear.

Within a short period of time, you will feel the toning effects of the class. When you feel tighter and stronger, you will feel more powerful and confident and this has huge positive effects in your life.

You have nothing to fear!

Come along to a class and just give it a go. One thing for certain is that we have no more than 100 years on Earth so why not just try as much as you can!

With love, smiles and bubbles,

 

Katie Joy

P.S. The featured image on this article is the awesome Piloxing Instructor Sharon Cameron!

 

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Laura Glover and Katie Joy

July 28, 2016

Embrace your beautiful BODY – Movie Interview with Christie Kearney

I recently received a lovely message from a friend of mine about helping spread the word about screening a movie in Hervey Bay. The movie is called Embrace – One woman’s journey to inspire everyBody.

I was instantly excited as  I see my role in society to inspire joy, love, happiness, health and fitness (no matter what your body shape).

The fitness industry places a lot of pressure on women to have abs and little body fat. If that is important to you and you are willing to put in the sacrifice and dedication to achieve it, great, but if not, you can STILL be FIT and HEALTHY even at bigger sizes.

I believe we need to EMBRACE our body and enjoy the JOURNEY to FITNESS. Your journey may be up and down! You may lose weight and put it all on again, WHO CARES! Just evaluate your life, be kind and ensure you eat healthy food, with plenty of vegetables, and exercise regularly.

“I am not just a fitness instructor…

….I am a woman’s empowerment professional”.

For 7 years we at ZCLUB Dance Fitness, have been providing a fun way to get fit through Zumba Fitness. Now we are expanding with new programs, such as PILOXING that focuses more on toning. We are also bringing in High Intensity Interval Training, called Zumba STRONG. Our focus is on fun and empowerment . Our goal is to make you feel wonderful and enjoy your fitness journey with us.

I truly believe that we don’t have to look like a “supermodel” and be really skinny to be fit and healthy. We all have different body shapes and my job is to help woman LOVE their body and achieve a feeling of FITNESS and HEALTH.

ABOUT THE MOVIE

When Body Image Activist Taryn Brumfitt posted an unconventional before-and-after photo in 2013 it was seen by more than 100 million people worldwide and sparked an international media frenzy.

EMBRACE follows Taryn’s crusade as she explores the global issue of body loathing, inspiring us to change the way we feel about ourselves and think about our bodies.

This is photo that Taryn posted:

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I interviewed Christie Kearney about what the movie meant to her and why she decided to host a session in Hervey Bay.

Christie helps women of all shapes and sizes to love their body and feel fantastic with gorgeous comfy underwear.

 

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Christie Kearney

 

What inspired you to host the movie?

I have been a body image movement ambassador for over a year, helping women on a daily basis love and appreciate their body.

What does a woman’s body mean to you?

Beauty, life, love and so much more.

What do you hope to gain by watching the movie?

I have had the pleasure of seeing it already. There were tears and goosebumps and smiles, I left with a full heart. I hope others see themselves in a kinder light and that they are not alone. To help change the average and the norm that we see everywhere. Times are changing and it is about time.

You sell women’s undergarments but I sense it’s not about the practicalities, it means more to you. Can you please tell us more about that?

Oh yes absolutely. I have had a love/hate relationship with my body most of my life. Over the past 6 years this body of mine has created, grown and given birth to 2 gorgeous sons. I have learnt to love this body of mine, to love and respect, to be kind and caring towards myself and others. I have met many women who are at battle on a daily basis with themselves through my business. Love the skin you are in!

If you could leave one take home message for women what would it be?

Be kind to yourself, you are beautiful and can acheive anything you want!

Thank you Christie for such a wonderful insight and for giving women on the Fraser Coast a chance to see this wonderful film.

The screening is set for August 31st and we need 70 people going to be able to run this movie.

If you would like to attend this event please visit the Facebook events page.

It is very IMPORTANT that you click “GOING” on the events page so the event reaches 70 people.

Embrace – One Woman’s Journey to Inspire EveryBody

The offical movie trailer is below.

ENJOY!!

 

Love, peace, smiles and bubbles,

Katie Joy

 

July 9, 2016

Eat Chilli – Lose Weight!

Why add chilli to your meals in winter?

Chillies Help to Burn Fat!

Capsaicin is the main component in chilies which is responsible for the intense heat sensation! It is also a thermogenic compound and increases the metabolic rate, which aids in the fat burning process.

It can also help to lower your cravings for fatty and sweet foods.

Double bonus!

Fun Fact – Believe it or not chilli oil is used in anti-cellulite creams and it was proven to be very effective!

I found a really cool article about how spicy food actually tricks us to feeling the HEAT (D.M, 2014)!

How spicy food tricks us to feeling the heat

Basically when you eat spicy food, it’s not actually hot… it’s just a heat sensation that you’re feeling (not that this makes it any less real to you!). Your nervous system contains heat-receptor proteins located in cells in your skin and digestive system. These receptors remain inactive unless you’re exposed to temperatures above 42°C, at which point you’ll experience heat and pain.

When you eat a chilli pepper, capsaicin binds to and activates these heat receptor proteins, so even though you’re not actually in danger, your body thinks it’s being exposed to extreme heat!!!

As explained by the New York Times:

“…in mammals it [capsaicin] stimulates the very same pain receptors that respond to actual heat. Chili pungency is not technically a taste; it is the sensation of burning, mediated by the same mechanism that would let you know that someone had set your tongue on fire.”

Now that is food for thought!

Eating chilli increases your metabolism 

Chilli has a mountain of health benefits but there is no doubt that is increases the metabolic rate.

Add it to your meals in winter and help keep yourself in shape!

love, peace, smiles and bubbles,

Katie Joy

xox

 

References:
2016, D.M. (2014) 3 reasons why you should eat more spicy food. Available at: http://articles.mercola.com/sites/articles/archive/2014/09/27/why-eat-spicy-food.aspx (Accessed: 9 July 2016).

 

Ruxandra (2012) The great benefits of eating chili. Available at: http://gourmandelle.com/great-health-benefits-of-eating-chili/ (Accessed: 9 July 2016).

 

Rudrappa, U. (2009) Chili peppers nutrition facts and health benefits. Available at: http://www.nutrition-and-you.com/chili-peppers.html (Accessed: 9 July 2016).
crazyhorsesghost (2016) The top 10 healthy reasons to eat chili. Available at: https://delishably.com/meat-dishes/The-Top-10-Healthy-Reasons-To-Eat-Chili (Accessed: 9 July 2016).

 

 

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