Zumba Complete Part 2

 

Exercise Guidelines for Weight Loss and Optimal Health

 

Okay! So, we’ve already established, in Part 1 of this series, that, if you want to lose weight, you must eat healthier, consume fewer calories and burn more calories with increased exercise. We’ve talked about healthy eating, (what’s advisable; what’s not) and proper nutrition for weight loss and optimal health, all in Part 1.

I laid out the formula for you, simple as pie (sorry :) )

Let’s review . . .

In order to lose 1-2 pounds per week, you must cut 500 calories per day.

500 calories per day = 3500 calories per week.
3500 calories = 1 pound of fat.

A safe rate of weight loss is 1% of body weight per week.

A very low calorie diet under 1,000 calories a day IS DANGEROUS because it decreases your metabolic rate and causes a reduction in lean body mass, leading ketosis. Skipping meals does not help you lose weight. In fact, it can have an adverse affect and cause you to gain.

Calorie recommendations for safe weight loss:

Women must get at least, and not less than 1200 calories per day.
Men must get at least, and not less than 1500 calories per day.

The average 30 minute Zumba class burns about 300 calories.

I cannot emphasize enough, the fact that, YOU DON’T HAVE TO STARVE! You don’t have to deprive yourself in order to achieve your desired weight. A combination of cutting calories, healthy consumption of the right foods, a proper exercise regimen and STICKING WITH IT, will make it happen for you.

Let’s talk about exercise with easy-to-understand, lean Facts, no fluff . . .

 

 

So, you want to lose weight, become healthier and look more gorgeous! Okay well, we know that any successful weight-loss program, in addition to healthy eating, requires an exercise component. If you want to lose weight efficiently, cardiovascular exercise and strength training can help you get slimmer and firmer faster than just dieting. Also, flexibility training is essential, to lessen the possibility of injury during workouts. But we’re going to take it even further, including meditation into your program. Meditation is a crucial part of a well-rounded health and wellness program.

Essentially, weight loss is just one of a goldmine full of health benefits you will achieve by engaging in a regular, well-rounded exercise program.

Benefits of exercise include, but are not limited to . . .

Reducing stress
Increase in mental alertness
Promotes circulation
Improves posture and coordination
Boosts happiness
Increases self-esteem and self-confidence
Makes you look and feel more beautiful
Improves muscle flexibility and joint mobility for a greater range of motion
Increases resistance to some illnesses and diseases
Decreases risk of cancer
Decreases mood swings and PMS symptoms
Assists with sleep
Increases productivity
Increases life span

Being physically fit allows us to carry out normal, daily tasks without straining, allowing us to function longer, at a more vigorous pace, with quicker recovery.

The Overload Principal

In order to make improvements in your fitness, your body must work harder than it’s accustomed to. It’s called The Overload Principal.

Every fitness program should be based on the Overload Principal and designed around the guidelines of F.I.T.T. ~ Frequency, Intensity, Time or Duration, and Type of Exercise.

  • Frequency ~ Number of training sessions or exercise classes in a given week
  • Intensity ~ How much energy is expended when exercising
  • Time or Duration ~ The duration of each exercise session or volume of work done (sets/reps)
  • Type of Exercise

 

Before we get started, let’s talk about Breathing.

Breathing is vitally important during physical exercise. Although you might be compelled to do so, never hold your breath. I’ll touch on breathing during each exercise component.

Never hold your breath during strength exercises. Breathe diaphragmatically. Exhale on the exertion of the technique and inhale on the release.

Diaphragmatic Breathing Basics

1. Relax your stomach.

2. Breathe deeply through the nose, enough that your belly rises and falls as you inhale and exhale but not your chest. Inhale through the nose and exhale through the mouth. Or, you may inhale and exhale through the nose.

3. Continue at your own pace to meet your oxygen needs during exercise.

Very importantly, before engaging in any new exercise regimen, SEE YOUR DOCTOR.

 

Okay, let’s start with . . .

 

The Warm-Up

The purpose of the warm-up is to gradually increase the heart rate, gradually raise the inner core temperature to prepare the body for vigorous exercise, decrease potential for injury and increase blood flow to the working muscle.

Duration of the warm-up should be seven minutes for the general population and 8 to 12 minutes for special populations such as seniors, prenatal women, etc.

Prior to stretching, your warm-up should include 3 minutes of Rhythmic Limbering Exercises that use the large muscle groups to stimulate movements that will be performed at higher intensity during the aerobic phase of the workout.

Some examples include 3 minutes of . . .

Marching
Knee Lifts
Low Kicks
Heel Presses
Leg Curls, etc.

Breathing During the Warm-Up

Never hold your breath during your warm-up. Breathe deeply. Inhale through the nose and exhale through the mouth. Or, you may inhale and exhale through the nose. But never inhale through the mouth. Maintain deep and relaxed, diaphragmatic breaths ~ not from the chest. Diaphragmic breathing allows better oxygen delivery during intense exercise.

Follow the warm-up with Dynamic Stretches.


Stretching

Stretching improves muscle flexibility, which increases the capacity for full range of motion (ROM) and allows you to perform exercises more efficiently with less injury.

Flexibility is defined as the range of motion possible around a joint.

The safest form of stretching is static stretching, where the muscle is held with the muscle at its maximum length, without pain or shaking.

To increase flexibility, hold stretches for at least 20 seconds and move in and out of the stretch positions slowly.

Do not bounce.

Breathing for Stretching

Never hold your breath when stretching. Take deep, relaxed breaths and breathe from the diaphragm. Inhalie through the nose and exhale through the mouth. Relax a bit more on every exhale and go into the stretch a little further. Just do the best you can. Stretches should never be painful. Stretch regularly and in time, your stretches will become wider.

You should stretch following your warmup.

Benefits of Flexibility include . . .

Reduces muscle soreness
May help prevent injury
Promotes circulation
Reduces muscle tension and makes the body feel more relaxed
Counters stiffness
Improves posture and coordination
Enhances performance

 

Recommended Warm Up Stretches

 

Standing Low back

  • Place hands on top of thighs to support lower back.
  • Stand with legs parallel with knees slightly bent.
  • Pull abdominals into spine rounding lower back.
  • Keep neck aligned with spine.

 

Lunge Calf Stretch

  • Stand with legs parallel, hip width apart.
  • Place one foot approx. 2 feet behind the hips.
  • Bend front leg and straighten back leg.
  • Keep both feet flat on the floor with toes pointing forward.
  • Keep back straight.

 

Standing Hamstring Stretch

  • Place one leg forward while bending back leg.
  • Place both hands on bent leg, one hand over the other.
  • Flex front foot, keeping heel on the floor.
  • With a straight spine, flex forward at the hips.
  • Keep weight on back leg.

 

Hip Flexor/Quadriceps Stretching

  • Standing with legs parallel, hip width apart, place one foot behind the hips.
  • Bend front leg, keeping foot flat on the floor.
  • Lift back heel off the floor, keeping ball of foot on the floor.
  • Contract buttocks of back leg, while pressing hip forward.

 

Safety Considerations . . .

Do not drop your head below your heart
Always roll up from a bent knee position
Keep hips above knee level
Do not do rapid head rolls

 

Cardio/Aerobic Exercise

The purpose of a cardio or aerobic workout is to train the cardiovascular and respiratory systems to exchange and deliver oxygen to the entire body.

Aerobic exercise can be defined as a variety of activities, which create an increased demand for oxygen over a continuous period of time. Aerobic exercise trains the cardiovascular and respiratory systems to exchange and deliver oxygen to the working muscles. During aerobic exercise , respiration and heart rate are increased. As the heart muscle becomes stronger and more efficient, a larger volume of blood is pumped with each stroke. This is called the stroke volume. An aerobically fit person will be able to exercise longer at a more rigorous pace with a quicker recovery.

Every aerobic session should include a warm-up, an aerobics section, a cool-down period, resistance work and stretching. That’s why I recommend at least one hour per day, five days a week.

The average 30 minute Zumba class burns about 300 calories per participant.

Cardio/Aerobic Training Recommendations

Breathing During Cardio/Aerobic Exercise

Never hold your breath during cardio/aerobic exercise. Breathe deeply.. Inhale through the nose and exhale through the mouth. Or, you may inhale and exhale through the nose. But never inhale through the mouth. Maintain deep and relaxed, diaphragmatic breaths ~ not from the chest. Diaphragmatic breathing allows better oxygen delivery during intense exercise.

Benefits of regular aerobic exercise include . . .

Decreased risk of heart disease
Increases HDL (High Density Lipoprotein) also known as “The Good Cholesterol.” High HDL levels reduce the risk of heart disease. But low levels of HDL increase the risk.
Stronger heart and lungs
Increases circulation
Burns calories during exercise and hours after
Increases fat metabolism at rest

“The Zumba program integrates the basic principles of aerobic, interval, and resistance training to maximize caloric output, cardiovascular benefits and total body toning. It’s a total workout, combining cardio, muscle conditioning, balance and flexibility, mixing low-intensity and high-intensity movements. The easy-to-follow, cardio-based choreography is designed to sculpt the body, targeting the glutes, legs, arms, core, abdominals and the most important muscle in the body – the heart.

The average 30 minute Zumba class burns about 300 calories per participant.”

 

Strength Training

 

Strength training is essential for losing weight because it develops lean muscle tissue, which burns calories throughout the day. During resistance training, muscles work against a resisting force, such as your own body weight and gravity, i.e., push-ups, or an external weight, i.e., barbells in weightlifting. But weight-loss loss is just one of the many benefits of strength training. Strength training is also what gives you that toned definition you clamor. Other benefits include . . .

Muscle strength building
Increases resting metabolic ate and increases muscle mass
Builds stronger muscles, tendons and bones
Decreases the risk of osteoporosis by increasing bone density
Decreases risk of injuries
Builds endurance
Balance and flexibility
Improves posture and coordination
Builds self-esteem and self-confidence and overall happiness
Reduces stress
Increases mental alertness
Makes you look and feel more beautiful
Increases resistance to some illnesses and diseases
Decreases mood swings and PMS symptoms
Assists with sleep
Increases productivity
Increases life span

Strength Training Exercise Recommendations*

Never hold your breath during strength exercises. Breathe diaphragmatically. Exhale on the exertion of the technique and inhale on the release.

 

Drink Water

Water is 60% of your total body weight. It’s part of the chemical structure of compounds that form the cells, tissues and organs. Water helps maintain temperature and prevents dehydration. You can only survive a few days without it.

You should drink 2 – 3 quarts of water every day throughout the day.

Before exercise ~ Drink 3 cups of water 2 hours before exercise.
Drink 2 cups 10 minutes before exercise.

During exercise ~ Drink 4 oz or more every 20 minutes during exercise.

Immediately after exercise ~ Drink 2 cups of water for each pound lost.

 

Meditation

Various religious traditions have been practicing meditation for thousands of years. Meditation provides a plethora of benefits including, but not limited to . . .

Calming the mind
Stress reduction
Improves overall mental, physical and spiritual health
Heals the mind, body and spirit
Boosts happiness levels

I would have to keep you waiting too long for all of the above information you need, if I went into detail about meditation in this segment. I will get into it more deeply in future posts. In the meantime, you can learn more about meditation at the following link http://www.spiritual-healing-for-you.com/types-of-meditation.html

 

Okaaaay! “LET’S HIT IT!” :D

 

 

Sources:

Compiled from New York City Parks Department Aerobics and Fitness Certification program 

www.zumba.com

http://www.spiritual-healing-for-you.com/types-of-meditation.html

 

Brenda Jeanne Wyche, Certified Plate By Zumba Nutrition Coach and Author/Compiler of Zumba Complete ~ A Guide To Healthy Eating, is Founder and President of Physniques Fitness. Additionally, Brenda is a City of New York Department of Parks and Recreation Certified Aerobics Instructor and Certified Body Conditioning Instructor, Licensed Zumba Instructor and active member of the ZIN ~ Zumba Instructor Network . Brenda is also Founder and President of Physniques Fitness. Brenda is a martial artist and has facilitated comprehensive physical fitness and wellness programs, including Qigong, to New York City Parks and Recreation Centers throughout New York City, including Shape Up NYC. Brenda has also facilitated workshops at the Intrepid Sea, Air and Space Museum for Women’s Health and Fitness day, Brooklyn Society for Ethical Culture for Nettie Paisley’s Southern Comforts Holistic Health and Wellness Expo, and more. Brenda has recently relocated to Los Angeles, CA and endeavors to continue building her practice in the Los Angeles metropolitan area and beyond.

Disclaimer:

The information herein is not intended to be a substitute for professional medical advice, diagnosis or treatment of any kind. Always consult a qualified medical professional before beginning any nutritional or exercise program and always seek the advice of a physician or other qualified health provider with any questions or concerns you may have regarding any medical condition.

ZUMBA COMPLETE

 

A Guide To Healthy Eating

 

Part 1

 

Nutrition Guide
Brought to you by Plate By Zumba
and
Physniques Fitness

 

WHAT’S A PARTY WITHOUT THE EATS?

Hi everybody! I hope you enjoyed your Fourth of July.

It’s been a long time since I’ve given you any updates. But believe me, I have not been sitting on my hands or behind. Happily, I’m back and very excited to share with you this information rich nutrition series, providing much more than a mouthful, yet nothing wasteful.

People have been asking me for tips on healthy eating to help optimize their weight loss and fitness efforts.

 

 

So, I spent the majority of my holiday weekend, putting the finishing touches on this first installment on my nutrition series entitled, Zumba(R) Complete ~ A Guide To Healthy Eating. It’s an introduction to the new Plate By ZumbaTM wellness and nutrition program.

This is the age of proactive and preventive health and wellness. Today, we are not sitting around in the dark, waiting for our bodies to fall apart on us. We do what we can to stay healthy and live our fullest lives.

MY goal is not to dictate to you, WHAT to eat, but I WILL provide you with information, tips, suggestions and recommendations, to empower you with more choices for how you can better take care of yourself.

Plate By Zumba is an interactive, healthy eating program, designed to inform, encourage and motivate you, to opt for healthier eating habits.

Let’s talk about weight loss.

In order to lose weight, you must consume fewer calories and burn more calories with increased exercise.

Since Plate By Zumba is the brainchild of Zumba, let me start off by sharing a little bit about the mothership.

 

WHAT IS ZUMBA?

Zumba(R) – known as a Zumba(R) Fitness-PartyTM is a dance-fitness class that incorporates Latin and international music and dance movements, creating a dynamic, exhilarating and effective fitness system. Zumba(R) combines fast and slow rhythms that tone and sculpt the body using an aerobic/fitness approach to achieve a unique blended balance of cardio and muscle-toning benefits.

The Zumba(R) program integrates some of the basic principles of aerobic, interval, and resistance training to maximize caloric output, cardiovascular benefits and total body toning. It’s a total workout, combining – cardio, muscle conditioning, balance and flexibility, mixing low-intensity and high-intensity movements. The easy-to-follow cardio-based choreography is designed to sculpt the body, targeting the glutes, legs, arms, core, abdominals and the most important muscle in the body – the heart.

Zumba(R) is an “exercise-in-disguise,” party-like experience that provides a non-intimidating atmosphere for dancers, non-dancers, new exercisers ~~ virtually everyone to participate, enjoy and acquire the amazing benefits of group classes. Zumba(R) participants have a blast and don’t even realize they are exercising. The community experience makes every student to feel comfortable and at home, knowing that they can just go with the flow and enjoy their Zumba(R).

Zumba(R)’s passionate and explosive Latin and international beats motivate participants during class, making them want to return over and over again.

Zumba is considered by billions of people, all over the world, to be tone of the most awesome, super effective, calorie burning, energy boosting workouts in the industry.

The average 30 minute Zumba class burns about 300 calories per participant. So, in order to achieve your fitness goals, it’s important to eat the right foods, and know when and what to put in your system throughout the day, as well as, before, during and after your workouts.

 

Based on Plate By Zumba, in conjunction with my research, experience and other sources, I’m going to reveal answers, to a lot of the mysteries that have perplexed so many people who are struggling with weight concerns and curiosity about wellness ~ eliminating the technical jargon and fluff.

We’ll be talking about . . .

Chinese Miracle Potions & Pills

As promised, here’s the info.<3 :D

Thinking about my Chinese medicine source. I feel so much stronger & energetic, happier, I sleep better, & a whole bunch of other amazing stuff. Every time I go there, I'm like a kid in a candy store. They have a remedy, enhancer, strengthener for pretty much everything.

I would certainly go down to Chinatown before I fill up on a bunch of western prescription drugs with all their adverse side effects. Who knows ~ that bout with depression, focus & memory problem, joint pain & stiffness & such might just be a vitamin deficiency.

So, without further adieu, here's my source, Fam. You can ask for Vicky. If Vicky's not there, anyone can help you. Just tell them what's the matter & they'll take care of you.

Just know that I'm no doc, this is no official recommendation. I'm just letting you know these guys work miracles for ME. Please go in as Responsible Adults. If you presently have any chronic illnesses or are on any medications. please act accordingly. Ask plenty of questions. Let the Associate or the Doc know of any concerns. And BY ALL MEANS, tell them that Miss Brenda sent you! :)

HAVE A MERRY, HEALTHY, PROSPEROUS CHRISTMAS, ALL!

LOVE,

BRENDA JEANNE WYCHE!
www.physniques.com

 photo image.jpg

Train Your Stomach To Eat Less With These Quick, Easy Steps

I was on Facebook the other day, discussing how you can actually train your body to eat less. Here’s what I wrote:

“Did you know you can TRAIN YOUR STOMACH to Eat Less if you put your mind to it? Calculate how much weight you want to lose and adjust your portions and nutritional intake accordingly. It’s mind over matter. Before you know it, you will notice that your stomach can’t ingest as much as it used to. When your stomach tells you, you are no longer hungry, GET RID OF THE FOOD!! I know we were taught not to waste food, but you have to learn when it’s ok to break the rules. In this case, better in the waste BASKET, rather than around YOUR waist. Or, of course, you can store it in the fridge for later if that’s doable. This is about Portion Control, my friends. It takes about two weeks to feel it.”

As promised, here are two ways you can calculate a weight loss plan:

Formula 1.

Take your body weight & multiply it by 12.

For example:

Say your weight is 150 lbs.

150 x 12 = 1,800

So if you weigh 150 pounds and you eat More Than 1,800 calories a day, you will GAIN weight.

If you weigh 150 pounds and eat Less Than 1,800 calories a day, you will LOSE weight.*

It’s a pretty simple move.

(Women, should not go under 1,200 per day, Men, should not go under 1,500 per day.)

Formula 2.

3,500 Calories = 1 pound of fat. The safest and most effective way to lose fat is to reduce calorie intake and to burn calories by increasing activity.

Calculate your BMI here http://www.physniques.com/ Scroll all the way to the bottom of the page to find out how many calories you need to lose & go for it.

How To Exercise

A well-rounded physical fitness program should include Aerobic Exercise, Resistance Exercise & Flexibility exercise.

Examples of aerobic exercise include high or low impact aerobics, brisk walking, running, bicycling, swimming, Zumba, etc.

Resistance or Strength Training includes Weight Lifting with machines or free weights, Calisthenics exercises, I.e.m pushups, situps, leg lifts, Rubberized resistance, i.e., Dyna-bands, tubing, etc. **

Flexibility is the range of motion (ROM) possible around a joint. Yoga is an excellent source of flexibility training.

 
Easiest, Most Effective Weight Loss Tip I Know

Losing weight might be easier than you think. For instance, I have a student who drank a Nutrament every single morning religiously, assuming the Nutraments would provide her with all the nutrients she might be missing throughout her day. But in addition to the Nutraments, she would also have a light breakfast before she went to work, lunch & dinner.

Right away I realized that even though she had the desire to lose weight, she was not aware of mindful eating or calorie consciousness. I advised her to start reading labels and becoming more aware of her calorie intake. Think about it. There are 362 calories in a can of Nutrament. This lady was drinking one or more cans of Nutrament every single day, rationalizing that she was pumping lots of vitamins & nutrients into her system, when what she was pumping was an extra 2,534 calories per week into her body – then wondering why she looks fat in pictures.

Let’s calculate it. Okay, so we have 7 days in a week. 362 x 7 means she was packing on an extra 2,534 or more calories a week, without eating one single meal. So what I immediately advised her to do was to simply stop drinking Nutraments – completely – & replace the Nutraments with a daily multivitamin. Right there she reduced her calorie intake 2,534 or more. It doesn’t get simpler than that.

So, do you have a daily habit that’s packing on the pounds? Mine used to be Kit Kats. My day wasn’t complete unless I had my two Kit Kat bars. Those rich, creamy succulent chocolate wafers would send my energy levels skyrocketing & give me these amazing bursts of energy, then quickly crashing me on my butt for a nap. You know what’s worse? One Kit Kat packs on a whopping 221 calories. I was having two a day. So by the end of the week, I was picking up 3,094 extra calories a week. Mind you – 3,500 = 1 pound of fat. So figure THAT out & imagine what I looked like. Certainly no hour glass, that’s for sure. I started looking at myself in the mirror & asking myself, “Who the heck is THAT?!!” Still, I needed my chocolate fix, so I didn’t completely cut the chocolate delights cold turkey. I started by cutting down to one a day instead of two. But when I got the cravings, I would ask myself, “Do I really want that?” Then I would answer myself something like, “Hmmm. Actually a FAGE Greek Yogurt would be more enjoyable. I love the Honey flavored. You get the plain yogurt on one side and a little tray of honey on the other side, so you get to regulate how much you want to add. It’s actually fun. The FAGE is delicious, lasts longer, it’s much more healthy for you & I you can play with it while you eat it.” Haha. I do have these little discussions with myself. Sometimes I like talking to someone who always agrees. Haha But I digress. So, after about a month of choosing fruit or yogurt or something else healthy like nuts, over candy when my sweet tooth got happy, my cravings for the chocolate covered yummies, subsided.

Now, I rarely eat Kit Kats at all. When I need something sweet, my cravings turn to juicy grapes or succulent cherries, berries, etc. Now, don’t misunderstand. I am not one who advocates self deprivation. After all – wouldn’t you agree that the reason we watch our weight is so we can look good & feel good, hence be happy? Where’s the happiness in completely depriving ourselves of the things we enjoy? Just be mindful & practice moderation & it wall all fall into place.

* Source: Chris Powell’s Custom Weight-Loss Blueprint on Doctor Oz

**Source: City of New York Parks & Recreation Fitness Training Handbook
by Nancy Klitsner, M.A. & Reine Vilim, M.A.

Brenda Jeanne Wyche is a Certified Aerobics & Body Conditioning Instructor, Certified by The City of New York Department of Parks & Recreation and Licensed Zumba Instructor.

Exploring Nae Gong with Kwan Jang Nim Anthony Vargas

Our journey into Nae Gong with Kwan Jang Nim (Master) Anthony Vargas of the Warriors Path Academy, surpassed expectations, developing into a mesmeric adventure into the caverns of the body, soul and mind.

People of all ages and backgrounds gathered at St. James Recreation Center in the Bronx with a thirst for a tour inside the world of healing through chi energy and acupressure.

The class engaged in carefully directed exercises, led by Master Vargas, which introduced various methods of healing through breathing exercises that develop and strengthen chi energy. We engaged in a series of Nae Gong postures, movements, and meditations and explored specific areas of the hands and feet that help relieve pain, alleviate stress, stimulate the body, strengthen inner peace and how to heal through breath, meditation, touch and massage.

For instance, the most common reaction to a headache is to run to the meds cabinet and pop a couple of Tylenol or Advil. Most people don’t even take a moment to consider, even if aware of the side-effects, the damage such drugs can inflict on the body and internal organs. A quick fix is not always a good fix if it will cause serious or permanent harm down the road.

Let’s take a look at ibuprophin vs. a more holistic method of pain relief such as Nae Gong:

 

What do you do to alleviate headaches? What about allergies, asthma, menstrual cramps, stress and anxiety relief, even serious illnesses like diabetes, high blood pressure & help with cancer prevention?

All of the above were covered during Master Vargas’ informative QiGong workshop.

When you learn more natural ways to heal the body, it can add years and lasting vitality to your life.

We are hoping to have Master Vargas give an encore workshop and even build on what was covered.

 


Part of the Shape UP NYC Family at St. James Recreation Center in the Bronx, NYC

 

We are very fortunate to have Kwan Jang Nim Vargas among us and are grateful that he shared some of his deep secrets to health, happiness and longevity with us.

We look forward to having Master Vargas give us an encore workshop very soon. Stay tuned.

If you are a Qi Gong Practitioner who would like to share your knowledge and expertise with us, please email brendawychefitness@gmail.com .

Peace & Blessings
Brenda Jeanne Wyche
Physniques

*Source: MedicineNet.com

**Source: Kwan Jang Nim Anthony Vargas

Qigong/Accupressure Workshop Saturday, 7/14

Continuing our journey into the ancient art of Qigong http://www.qigonghealing.com/qigong/whatis.html, WE HAVE A SPECIAL CLASS COMING UP THIS SATURDAY, July 14th @ 10:30 am, which will be facilitated by Master Anthony Vargas of the Warriors Path Academy. Master Vargas will share insights on health and healing, demonstrate and teach us some breathing, meditation and accupressure techniques that we can use to help ourselves and others. Master Vargas teaches the martial art of Sang Hwa Soo (translation is Forever Changing Hands). This workshop is FREE to the public. All are welcome.

Location: St. James Recreation Center
2530 Jerome Avenue
Bronx, NY 10468

Cross Streets: 190th Street/Jerome Avenue ~ Inside St. James Park
“D” Train to Fordham road & walk over.

For more info, call (347) 903-1644

www.physniques.com

ZUMBA Schedule

 

WE’RE HAVING A ZUMBA PARTY IN MIDTOWN!!! HELENA, LISA & ME ~ JO JO & NITA are on COCKTAIL DUTY, REFRESHMENTS, ZUMBA, KARATE DEMOS, INTERACTIVE SELF-DEFENSE DEMOS, QIGONG DEMOS, BELLY DANCING, GIVEAWAYS & MUCH MORE. I’ll set up the event page soon. PLEASE SAVE THE DATE . . .

 

Thursday, November 15, 6:30 PM – 9:00 PM ~ 39th Street & 5th Avenue ~ I AM CELEBRATING ALL OF MY AWESOME PHYSNIQUES/ZUMBA WARRIORS WHO HAVE BEEN WITH ME FROM DAY ONE TO THIS DAY as we KICK-OFF OUR NEW ZUMBA with BRENDA STUDIO IN THE HEART OF THE BIG APPLE ~ 39th & 5th Avenue!!! YAAAAAAAY! :) It’s been an awesome journey & a lot of hard work, but we did it! We are getting fit; having fun & GROWING STRONG TOGETHER. I am so thankful for all of the love and support and help everyone has enthusiastically contributed; coming to class loyally and collectively, giving it all you’ve got and it’s time for us to CELEBRATE our successes and raise the bar to exceed new heights. It’s going to be a spectacular experience! WE’re gonna have karate demos, interactive self-defense demos, we’re gonna do ZUMBA, we’re gonna have yummy refreshments & giveaways & FUN! Come together & meet other Zumba lovers and fitness professionals and aficionados. It’s gonna be a blast! Everyone who has taken my Fitness classes on a regular basis in any of the NYC Parks & Rec venues over the years, get FREE ACCESS. I am asking everyone else to pitch in a love offering of @ least $10 to support YOUR studio. Come celebrate with us!! Thursday, November 15, 6:30 PM – 9:00 PM ~ 39th Street & 5th Avenue ~ I’ll spell out the full address & more details shortly. Right now, I just want to let you know so you can SAVE THE DATE ~ FAMILY!!! I am SOOOO EXCITED about all the Love that’s going to be in the same room; under one roof that evening & I am elated about our new studio where we will make magic happen! :) )))

 

 

What is ZUMBA?

 

ZUMBA(R) is a dance fitness program based on international rhythms. Created by Alberto “Beto” Perez, ZUMBA class, known as ZUMBA Fitness Party(TM) ~ is a fun, exhilarating and effective fitness system that combines fast & slow rhythms to melt away fat and beautifully tone & sculpt the body.

 

This is a basic ZUMBA class. The moves are cool, very repetitive & easy to follow, while helping you lose weight and condition your core and full body.

 

“Ditch the workout & come JOIN THE PARTY!” Let’s HIIT it!”

 

 

Chelsea Recreation Center
You must be a Member of NYC Parks & Recreation in order to participate in ZUMBA Fridays @ Chelsea Recreation Center.
Every Friday @ 6:00 pm @ Chelsea Recreation Center
430 West 25th Street btw 9th & 10th Aves
New York, NY 10001

You must be a Member of NYC Parks & Recreation in order to participate in ZUMBA Fridays @ Chelsea Recreation Center.
To find out how you can become a Member of NYC Parks & Recreation & have access to the 50+ Recreations throught New York City, visit http://www.nycgovparks.org/facilities/recreationcenters/M260

Also visit our ZUMBA Website for Updates, Special Offers and Events.

Hip-Hop Ham

Look at this little Ham rockin’ it to the beat. James pulled him up on the stage to help show everyone how it’s done with this Absolute Beginner Hip-Hop class.

That’s his mom all the way in the back with the white hat. Everybody’s having a blast with this.

Sometimes it’s all about just having a wonderful, family-friendly time! We had a blast! Here are some highlights.

James will be back soon. We’ll keep you posted.

“Let’s HIIT it!”

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