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  • Janice Litvin

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Why You Should Work Out with Weights

Posted by ZumbaContraCosta on January 13, 2015

Janice Litvin

What happens when you work out with weights? Well, that depends. If you go with very heavy weights & a lower number of repetitions, then you will build bulk, aka muscle hypertrophy.

However if you work with lighter weights & a higher number of repetitions, you get what we call muscle endurance. Muscle endurance, by definition, is the ability of the muscle to perform repeated contractions, against a resistance, over an extended period of time.

Why is this important?

Because as we age, our bodies begin to change, especially in the areas of muscle mass, bone density, and metabolism.

But all is not lost, because you can change all of that? Did you know that with strength training you can reverse the hands of time?

How, you ask?

According to the National Academy of Sports Medicine (NASM), one of the unique qualities of the human body is its ability to change, if you challenge it. Like muscle, bone is living tissue and when you challenge it, the bone becomes more dense and less brittle.

When you build muscle (or muscle endurance), you are increasing the muscle fibers, you are building bone density (to stave off osteoporosis, the loss of bone density), and most exciting of all, especially for you weight watchers, you are changing your metabolism because you are changing the proportion of muscle to fat.

What are some of the purposes of our bones?

Besides the obvious, to give us shape and allow us to move, the bones also serve several other important functions: protect our vital organs, store calcium & phosphorus, produce red blood cells, and act as anchors for our muscles.

How to get started:

One way I have found to get started is to either find a strength training class through your city’s Park & Rec facilities, YMCA, or your gym, if you belong to one. One such fun class is Zumba Toning.

Another alternative to keep it simple, just carry two cans of tomato sauce as you take your walks. Alternately you can purchase light weights (no more than 5 pounds, at first) and follow a youtube video in the privacy of your own home.

Another option is to work with a personal trainer for a few sessions until you get the hang of it. I will be writing an entire blog post on how to choose a personal trainer soon, but suffice it to say that just like choosing any professional, not all personal trainers are created equally. They should have a certification from one of the respected certifying bodies, such as ACSM, NASM, NSCA, AFAA, or ACE. Also they should assess you and your injury history before one weight is lifted.

The American Heart Association recommends at least one or two weight-lifting sessions per week. Remember to drink plenty of water, and eat protein within an hour after lifting weights.

Join me in changing our bodies with weight-lifting, and turn back the hands of time. You will look better, feel younger and revitalize your body, one rep at a time.

Janice Litvin can be reached at Janice@ZumbaContraCosta.com  Twitter.com/JLitvin  or   Linkedin.com/In/JaniceLitvin

Posted in Exercise, Fitness, Health, Strength Training | Tagged: , , , , , , , | 2 Comments »

Zumba Walnut Creek – Resolve Now to Join

Posted by ZumbaContraCosta on January 4, 2015

Get a Jump on Your New Year’s Fitness Plans

Zumba Contra Costa, Walnut Creek

It’s not too late to join Zumba Contra Costa classes in Walnut Creek

Ongoing Classes Tuesdays &/or Thursdays • 7:30 pm

Tice Valley Gym, 2055 Tice Valley Blvd., Walnut Creek (no membership fee)

Call 415.518.2202 to register or just show up early with cash / CC.

 

Posted in Exercise, Fitness, Zumba | Tagged: , , , , , , , , , | Leave a Comment »

Zumba with Janice Litvin

Posted by ZumbaContraCosta on November 1, 2014

Low Impact, High Energy Zumba Classes with Janice

Walnut Creek:  Tuesday &/or Thursday Nights  7:30 pm (Tice Valley Gym) – New session begins January  6th / 8th

Pleasant Hill:  Friday Mornings 9:30 am (1948 Oak Park Blvd., near Putnam)

Alamo:  Sundays 9:30 am (24 Hour Fitness, Alamo Plaza, Alamo)

Call Now for Details!  415.518.2202 to register or Janice@ZumbaContraCosta.com

Posted in Dance Fitness, Exercise, Fitness, Weight Loss, Zumba | Tagged: , , , , , , | Leave a Comment »

Zumba Pleasant Hill – Fridays

Posted by ZumbaContraCosta on October 28, 2014

Stay in Shape this New Year

Zumba Fridays 9:30 am, Pleasant Hill

Zumba Fridays 9:30 am, Pleasant Hill

Zumba Fridays • 9:30 am • Pleasant Hill (1948 Oak Park)

Click here for excellent offer:

http://www.groupon.com/deals/zumba-contra-costa

Posted in Fitness, Weight Management | Tagged: , , , | Leave a Comment »

New Zumba – Sunday’s 9:30 am

Posted by ZumbaContraCosta on September 21, 2014

Nothin’ But Zumba Fun at Alamo 

Sunday’s 9:30 am

All Are Welcome • Drop-in’s $10 • Ask about a Free Pass!

 

24 Hr Jan 4 with photo

Posted in Exercise, Fitness | Tagged: , , | Leave a Comment »

Zumba Deals in Pleasant Hill

Posted by ZumbaContraCosta on July 19, 2014

Been thinking of trying Zumba?

Now is the time to act…for a limited time you can get 10 Zumba classes for $29!

Pleasant Hill Location – Fridays 9:30 am (1948 Oak Park Blvd.)

Click Now   http://www.groupon.com/deals/zumba-contra-costa

Questions: 415.518.2202

Zumba Pleasant Hill

Zumba Pleasant Hill

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Zumba Groupon – Pleasant Hill

Posted by ZumbaContraCosta on July 1, 2014

Want to try Zumba?  Want to save $$$?  Now is the time.

10 Classes – Only $29 – You save 64%!

Register Now   http://www.groupon.com/deals/zumba-contra-costa

Pleasant Hill Location – 1948 Oak Park Blvd., near Putnam

Questions: 415.518.2202

Posted in Fitness | Tagged: | Leave a Comment »

New Year – New Classes

Posted by ZumbaContraCosta on December 30, 2013

zumba new year image

After partying & imbibing, get down to business

Zumba Walnut Creek – Tuesday & Thursday, 7:30 pm

(ongoing, just show up to register with check or CC)

Tice Valley Gym, 2055 Tice Valley Blvd.

Pleasant Hill – Friday’s 10:00 am (9:30, beg. 1/24/14)

1948 Oak Park Blvd. (near Putnam)

(Register with Cash or Check)

Questions:  415.518.2202 or Janice@ZumbaContraCosta.com

Posted in Fitness, Health, Weight Loss | Tagged: , , | Leave a Comment »

Zumba Founder Beto Perez’s 5 Tips For Taking Your First Class

Posted by ZumbaContraCosta on April 5, 2013

As seen on fitsugar.com

Zumba Founder Beto Perez’s 5 Tips For Taking Your First Class

When it comes to taking your first Zumba class, no one may know better about the anxieties students face than someone who’s taught thousands around the world — the inventor of Zumba himself, Beto Perez. “Sometimes people see the class through the window and they feel a little intimidated because they see the coordination. . . [and] think that they need to know choreography before,” he says. “In Zumba we don’t have levels; we don’t have beginners, intermediate, or advanced. We prepare the instructors in a way that anybody can do it.” Convinced? Here are Beto’s five expert tips for making your first Zumba class a success.

Beto Perez Zumba

  1. Choose the right class: Any Zumba class will offer something for beginners, but Beto especially recommends the newest offering, Zumba Sentao, which uses a chair as your “dance partner” to help you work out. Having that anchor point can help beginners feel more comfortable when they try a class, Beto suggests.
  2. Get there early: If you’re new to Zumba, rushing in late is not an option if you don’t want to feel disoriented and discouraged. “You need to be at the beginning of the class because the warmup is one of the most important parts of the class,” advises Beto. And after the 10-minute warmup, the instructor starts you out with simple steps using an easy rhythm like merengue or cha cha cha, which is why “it’s so important you start at the beginning of the class,” he says.

Keep reading for three more expert tips.

  1. Focus on your legs: Feeling a bit uncoordinated? If you get lost when the instructor shows you a movement to do with your arms to go along with your legs, skip the arms part. Focusing on just following the leg movements will ensure you still get an effective workout. “We understand it’s hard,” Beto says. “Don’t worry.” After a few classes, you’ll feel more comfortable with adding arm movements to your dance steps.
  2. Dress for success: You’ll feel more confident and in control if you wear clothes you are comfortable in, so opt for an outfit that affords you lots of movement, along with comfortable shoes. Beto says he sees people arrive to class in ballroom shoes, thinking it’s a dance class “but they need to remember that this is a fitness class — [wear] tennis shoes,” he says.
  3. Take a break: It’s important to know when you need to take a time out, Beto says, especially if you’re finding it hard to breathe. “If you are red in the face, you need to take a break and drink water,” he advises.

Posted in Fitness, Lifestyle, Zumba | Tagged: , | Leave a Comment »

Friday is Wear Red Day

Posted by ZumbaContraCosta on January 29, 2013

2013 wear red banner

Zumba Contra Costa announces

Sporty for Forty

a 40-day Activity Challenge in support of

American Heart Association’s Go Red for Women

 When:  Beginning Wear Red Day February 1st – March 12th

 What:  a 40-day activity challenge to get you moving more.

How:  Bring at least $5 to any Zumba Contra Costa class during the first week of February and you will receive your 40-day activity challenge.  Throughout the challenge you will receive motivational tips & recipes.  All proceeds benefit the American Heart Association’s Go Red for Women campaign.

Raffle Prizes & Winners chosen & announced at one of 3 parties during the week of March 12th

Location:  Every Zumba Contra Costa class

Tuesday’s & Thursday’s 7:30 pm Tice Valley Gym, Walnut Creek

Friday’s 10 am, Diablo Theater, Pleasant Hill

This Friday, February 1st is National Wear Red Day®, a day that kicks of the American Heart Association’s  Heart Health Month and the Go Red for Women campaign.  This campaign aims to educate and remind us that heart disease is the number one killer among women.  Whether heart disease is inherited or not, the American Heart Association teaches us that there are several things we can do to protect ourselves, including eating healthy foods, getting our cholesterol checked, and of course, exercising.  The U.S. Surgeon General recommends 150 minutes per week of high intensity exercise or 300 minutes, moderate intensity.

You may be asking yourself, “How can I motivate myself to exercise that much?  I know I made the resolution to exercise more, but life just gets in the way.  And, really, exercise is so boring.”

Here are three motivational tips to help you adhere to your exercise resolution.

#1     Find a physical activity you truly love.  This is the most important step you can take.  Try something new.  There are so many options to choose from nowadays:  Yoga, Pilates, Zumba Fitness, belly, ballroom, or salsa dancing, kick boxing, swimming, biking or hiking with the kids.  If you don’t like gyms, no problem.  Look in the Walnut Creek Recreation’s Program Guide (or your community center’s catalog).  There are so many fun and interesting classes offered throughout the year.

#2     Be specific when making goals, and track your activity either on paper or with one of the new high tech pedometers that track everything from steps to calories to sleep.  Seeing your accomplishments strengthens your resolve.  Keep it simple so you will always have time to track.

#3     Positive Self-Talk.  Being positive has profound effects on intentions and actions.  Telling yourself you’re too tired to work out after a long day is an easy bad habit to make.  But how about following up that thought with, “I always feel better after a workout and I will feel proud that I stuck with it.”  Learning how to develop positive self-talk can have broad implications for other areas of your life.

One of the biggest tactics to adhering to an exercise program is motivation, motivation from within.  Needing to lose weight or reduce cholesterol are examples of extrinsic motivation.  In order to effect a change from extrinsic to intrinsic motivation, one needs only find and develop the motivator within.   The three tips I have outlined above are three of the most important steps you can take to effect this change.  And don’t forget to wear red on Friday.  More information about this campaign can be found at GoRedforWomen.org.

 This year to honor Heart Health Month and support the American Heart Association, I am launching Sporty for Forty, a 40-day activity challenge, described above.  QuestionsJanice@ZumbaContraCosta.com

Posted in American Heart Association, Exercise, Fitness | Tagged: , , , , , | Leave a Comment »

 
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