Are you ready for the Fitness Challenge?

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Whatever your reason or motivation may be for getting in better shape, I would like to see you take on that challenge.  Start your mornings off right every Tuesday & Thursday.  Join me in an exhilarating workout that will keep you coming back for more!  Are you ready?

Tuesday & Thursday       

What is Step Aerobics?  What is Kickboxing?  Ms. Sheri's Suggestions  Benefits of a Good Breakfast

9:00am-10:00am

Fit or Fat?

    Client "A" and Client "B" are females at the same height and weight.  They both have the same body fat percentage.  And they both lost 10 lbs. over the same period of time.

Client "A" worked out 3 times a week and maintained healthy eating habits.
Client "B" did not work out at all but maintained healthy eating habits.

    Can you tell me who is fatter?  Remember, each client lost 10 lbs.  Client "B" is fatter.  Although Client "B" lost 10 lbs., cutting calories only resulted in a 10 lb. weight loss.  Client "B" then, inturn, lost muscle mass.  Meaning, body fat increased 10 lbs. lighter but fatter.

    Client "A" lost 10 lbs., gained muscle mass, dropped body fat to 21% (a healthy range for females), and increased cardiovascular range.  This put Client "A" into a lifestyle that will decrease the chances of heart disease, diabetes, cancer and obesity.

    

 

    I've always said you can have a skinny, fat person and a big person that isn't fat. 

    It is not the amount of weight that you have, it's the amount of body fat that you carry.  Carrying large amounts of body fat can be dangerous to your health.

    Maintaining a healthy body fat percentage can help reduce potentially dangerous conditions, such as heart disease, diabetes, and cancer.  It is extremely important to maintain a healthy lifestyle to decrease these serious health problems.  

    Often times people will come to me and ask how they can lose the fat around their middle.  They tell me all about the 100+ crunches a day they do and still have that layer of fat.

    Do you know how to get rid of it?  Will a 100 or even a 1,000 crunches help?  Nope.  Why?  Because you must reduce the layer of fat.  How can you reduce fat?  EXERCISE, EXERCISE, EXERCISE!

    The only way to burn body fat is by doing a cardio-type activity for at least 35-40 minutes 3-5 times a week.  You can have nice muscle definition.  But it it's under a layer of fat, how can we tell?

    So, work out!  Get out there and sweat for 30 minutes...you'll be amazed at how well you will feel!

                                                      Written by Ms. Sheri Liebe, Fitness & Dance Instructor

 

'width' is a duplicate attribute name. Line 1, position 37.What is Step Aerobics and what are the benefits?

    Step Aerobics is a class designed to build your cardio strength as well as increase coordination, burn body fat, and strengthen lower body muscles like quads, hamstrings and glutes.  Step Aerobics is done on a step platform with varying heights.  My routines are done to fun music with up-beat tempos.
    Each class is 1 hour long with 7-10 minutes of warm-up, 35-40 minutes of stepping, 10-15 minutes of cool down with abdominal work and slow stretching.

'width' is a duplicate attribute name. Line 1, position 37.What is Kickboxing and what are the benefits?

    Kickboxing is a very high-energy, high-aerobic class.  Each class will vary depending on the type of boxing, the instructor, and the equipment.  You can take a class that has no punching bags or gloves.  You would then mimic boxing moves, such as jabs, hooks, and kicks all done to music.  A class that offers gloves and hit mits might do a routine, followed by partner punching, jump roping and power moves.  
    Kickboxing is a great workout overall.  You are able to work upper body muscles as well as lower body muscles.  If the instructor is good, you will feel like you worked every inch of your body to the point of fatigue!

'width' is a duplicate attribute name. Line 1, position 37.Ms. Sheri's Suggestions

• Any class that will offer you a well-rounded workout is your best bet.  When looking for a class, not only do you need an instructor that is motivating, inspiring, and fun, you must also look for an instructor that will offer you up plenty of challenges.
• Don't get caught up taking the same class all the time.  Vary your workout.  If you only do Step Aerobics -- a lower-body workout -- 3 times a week, how is that going to enhance your upper body?
• Always incorporate abdominal work and cool down stretches after an aerobic class.  It is very important to slow your heart rate down and stretch out those muschles after a vigorous workout.
• Never do a move or take a class that you are not comfortable with.  If it doesn't feel right, don't do it!  Your Body...Your Right.
• Don't be fooled by the term, "Boot Camp".  A lot of people have cashed in on the theme, and it could be just a regular exercise program with a new name.  There is nothing more sillier than seeing Boot Camp Pilates, Boot Camp Yoga or even Boot Camp Step.  It's redundant and misused.  Boot Camps should be done for those who like a tough challenge and who are already fit.  So watch out for those gimmicks.
• And lastly, remember that working out is a lifetime commitment.  The benefits are far more rewarding than anything out there.  What could be more rewarding than your life and your health~By SL

'width' is a duplicate attribute name. Line 1, position 37.BENEFITS OF A GOOD BREAKFAST

• The body has been fasting for many hours. Eating in the morning breaks-the-fast (breakfast).
• The body needs nourishment - fuel for the body to function.
• This fuel provides the energy needed to work efficiently.
• Calories before energy expenditures are better than after.
• Omitting breakfast places a strain on the body.
• There is also a proneness to accidents and a letdown feeling by 10:00 am.
• When an adequate breakfast is eaten, work production in the late morning hours is increased, reaction time is quicker and you don't tire as easily.
• The strain is revealed in fatigue, irritability, reduced work output and slowed reaction time.
• Meal skipping leads to overeating later.
• A good breakfast provides a balance of protein, carbohydrate and fat with appreciable amounts of essential vitamins, minerals, and fiber.

SUGGESTIONS

• Plan breakfast menus ahead, keeping them simple, yet interesting and quick to fix.
• Mushrooms, carrots, celery, cucumber, squash, zucchini, broccoli, cabbage, etc.
• Prepare breakfast the night before or serve ready-to-eat.
• Allow sufficient time to prepare breakfast and to eat and enjoy it in an unhurried fashion. Not possible? Then grab a bagel, piece of fruit, mug of milk and go. This is better than not eating because of "no time". But really, getting up 15 minutes earlier so you rush less will pay big dividends in the "feel better" investment.
• Vary foods from day to day to create appetite and enthusiasm for the first meal of the day.
• Ideas include sandwiches, fruit shakes, orange juice, bananas, toast, cottage cheese, cereals, yogurt. Start with fruit or milk and gradually add.
• Try the main meal at breakfast.
• Look for new recipes - don't get into a rut.
• Set an attractive table.
• Light supper - no snacks before bedtime, so you'll be hungry upon rising.
• Get a good night's sleep.
• Make lunches the night before, if possible (saves time in the morning).

When body, mind and soul are in touch and our souls fit happily into our bodies~That's Fitness!

1na Dance
  367 So. Diamond Bar Blvd | Diamond Bar | Ca | 91765
www.1nadance.com | info@1nadance.com