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    Dance Fitness

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!

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!

 

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