What is Zumba with Janice like? See for yourself in this new video…
Posted by ZumbaContraCosta on November 23, 2015
Posted by ZumbaContraCosta on November 18, 2015
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 is BodyPump, taught at 24 Hour Fitness & other such gyms. It is a fun total body workout using primarily barbells. You can start very light until you get the hang of it. The music is fun & you feel like a real body builder.
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.
Posted by ZumbaContraCosta on October 19, 2015
Did you know that that heart disease is still the number one killer in the United States? We’re doing better but we still have a long way to go.
That is where Life’s Simple 7 comes in. Simply put, Life’s Simple 7 is the American Heart Association’s campaign to reduce heart disease by 20% by the year 2020. This program aims to help people identify and adopt healthier lifestyle choices to support heart health.
Join Janice Litvin, Walnut Creek Wellness Coach & Zumba Fitness Instructor as she helps us navigate the road to heart health. This lively and moving (literally) talk is sponsored by the Walnut Creek Library Foundation and will be held on Monday, November 9th, 6:30 – 7:30 pm in the Oak View Room at the Downtown Walnut Creek Library, 1644 N. Broadway. Register online at http://www.wclibrary.org/event/exercise/ or via phone 925.977.3340.
For more information contact Janice Litvin at Janice@ZumbaContraCosta.com
Janice Litvin studied Personal Training at Diablo Valley College & is Certified in Group Exercise by AFAA, the Aerobics and Fitness Association of America. She teaches Zumba Fitness for Walnut Creek Recreation at Tice Valley Gym and Body Pump (a strength training program) at 24 Hour Fitness. She speaks about wellness topics such as fitness and nutrition to help everyone get and stay healthy. For more information go to www.ZumbaContraCosta.com or contact Janice via email: Janice@ZumbaContraCosta.com or phone: (415) 518-2202.
For more information about Life’s Simple 7, go to http://www.heart.org.
Posted by ZumbaContraCosta on September 9, 2015
September 9, 2015
Today, the United States Surgeon General issued a call to action to address major public health challenges such as heart disease and diabetes. Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities articulates the health benefits of walking.
“Walking is the simplest way to add more physical activity into our everyday lives,” said Lawrence E. Armstrong, Ph.D., FACSM, president of the American College of Sports Medicine. “Research demonstrates numerous health benefits of walking and healthy eating, and ACSM supports this call to action to create healthier, more active communities in the U.S.”
“We know that an active lifestyle is critical to achieving good overall health. And walking is a simple, effective and affordable way to build physical activity into our lives.
The Surgeon General’s report discusses the health benefits of walking and calls on individuals to make walking a priority in their lives. Fewer than half of all U.S. adults get enough physical activity to reduce their risk of chronic disease, and only a quarter of high school students get the recommended amount. Physical inactivity contributes to heart and lung disease, diabetes and cancer, which account for 86% of our nation’s health care costs. Building walking into daily life can reduce disease and save money.
“We know that an average of 22 minutes a day of physical activity – such as brisk walking – can significantly reduce the risk of heart disease and diabetes,” added Dr. Murthy. “The key is to get started because even a small first effort can make a big difference in improving the personal health of an individual and the public health of the nation.”
For more information about the U.S. Surgeon General’s quest to get everyone walking, visit www.surgeongeneral.gov
To find out more about getting healthy with Janice’s Lose for Life program contact Janice@ZumbaContraCosta.com or at 415.518.2202.
Join the social media conversation on Twitter: @JLitvin #stepitup
Posted by ZumbaContraCosta on September 4, 2015
Recently I wrote about Ashley Judd dancing Zumba for the crowd during her keynote speech. Here is the video of part of her keynote address & some dancing with her own Zumba instructor, as well as Beto Perez, founder of Zumba.
Posted by ZumbaContraCosta on August 25, 2015
Posted by ZumbaContraCosta on August 17, 2015
Last week Ashley Judd delivered the keynote address at the International Zumba Fitness Convention (#ZinCon2015) in Orlando. She loves Zumba and invited her instructor to join her on stage to show her moves.
This article appeared on ETOnline Friday, August 14, 2015
If Ashley Judd got her super-fit body doing Zumba, sign us up!
The 47-year-old actress looked amazing at the 2015 Zumba Convention Kick-Off Session in Orlando, Florida on Thursday, displaying her killer abs in a sparkly bra top and booty shorts. The Double Jeopardy star was a keynote speaker at the event, and surprised the crowd with a special performance alongside her instructor, Laura Boyd.
Clearly, she worked up am impressive sweat onstage.
Judd has expressed her love for the popular dance fitness program before. Last July, she praised the exercise on Facebook. “Well, y’all, I’ve mentioned I found Zumba, and that I love it,” she wrote. “It began as just a little something good for the brain, with friends mentioning a class they really enjoyed. … It has transcended brain work and become an experience of effervescent JOY.”
“When I work out, I try to challenge myself in other ways,” she also told Fox News Magazine in June. “I’ll be in Zumba and the whole class is doing the combination to the right, but I’ll start doing it to the left just to challenge my brain. It improves neuroplasticity, which is the brain’s ability to generate connectivity. It’s regenerating.”
It’s great to see Ashley looking so happy these days, given her Twitter drama in March, when she said she was pressing charges against her Twitter trolls. The Simon Burch star was the subject of vicious tweets after she tweeted her outspoken support for the Kentucky Wildcats during this year’s NCAA Tournament.
“I routinely cope with tweets that sexualize, objectify, insult, degrade and even physically threaten me,” she later wrote in an op-ed she penned for Mic.com. ” … But this particular tsunami of gender-based violence and misogyny flooding my Twitter feed was overwhelming. … What happened to me is the devastating social norm experienced by millions of girls and women on the Internet.”
Posted by ZumbaContraCosta on July 27, 2015
Posted by ZumbaContraCosta on May 31, 2015
As a Zumba instructor I know how important it is to work the whole body, meaning not just cardio for heart health, but also strength training for muscle mass, bone density & metabolism. Did you know that the only way to change your metabolism is to lift weights?
So why not join me on Wednesday nights 6:00 pm at 24 Hour Fitness – Alamo (near Safeway).
Body Pump enhances muscle endurance by using low weights & high repetitions.
First class free with via downloaded pass. Otherwise $10 drop-in. All are Welcome. Questions: 415.518.2202