Who wants to get the fireworks started early?
#Zumba Friday, July 3rd 9:30 am
Diablo Theater 1948 Oak Park Blvd., Pleasant Hill
Posted by ZumbaContraCosta on June 28, 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
Posted by ZumbaContraCosta on February 12, 2015
One of the American Heart Association’s Life’s Simple 7 tools is to manage blood pressure. At 140/90 you are considered hypertensive. The goal is less than 120/80. One of the easiest ways to control your blood pressure is to reduce your sodium intake by observing how much sodium is in the products you are buying. The American Heart Association recommends that you limit your salt intake to 1500 mg. per day. Guess how much salt is in a all-beef hot dog?
That’s almost half your daily allotment! The American Heart Association would like you to break up with salt.
To take the American Heart Association’s Pledge to Break Up with Salt, visit: http://sodiumbreakup.heart.org/
Contact Ambassador Janice Litvin at 415.518.2202 if you would like her to speak to your organization about the American Heart Association’s Campaign to reduce heart disease by 20% by the year 2020.
Posted by ZumbaContraCosta on February 5, 2015
February 5, 2015
The American Heart Association’s annual Go Red For Women Campaign kicks off Friday, February 6th, Go Red Day. All over the U.S. women will be wearing red to increase awareness of heart disease in women and to inspire women to take charge of their heart health.
As an ambassador for the American Heart Association I had the privilege of talking about the American Heart Association’s campaign to reduce heart disease by 20% by 2020 with Life’s Simple 7TM at Workday in Pleasanton, CA yesterday.
Did you know that HEART DISEASE IS STILL THE #1 KILLER IN THE U.S.?
Death rates have dropped by about 40% but we still have a long way to go. The good news is that research shows that if you are in ideal cardiovascular health by the age of 50, you can expect to live another 40 years free of heart disease and stroke. And by “ideal cardiovascular health,” we mean that you have no risk factors for heart disease.
That’s where Life’s Simple 7 TM comes in. If your health is considered ideal in each of these seven categories, you are in ideal cardiovascular health.
First of all, know your numbers. Find out where you stand in regards to cholesterol, blood sugar and blood pressure. Then stop smoking, eat better, lose or maintain your weight at a health pace, and get active. The American Heart Association recommends 150 minutes per week of moderate intensity exercise or 75 minutes of high intensity. The easiest way to stay active is to work it into your day. Ideas such as walking at lunch, walking for meetings, taking the stairs and parking far from the entrance. Workday even has treadmill desks and gives financial incentives for joining a local gym, such as 24 Hour Fitness, where you can find fun classes like Zumba Fitness and Body Pump, a barbell program set to music.
And speaking of strength training, did you know that strength training is the only way to reduce your metabolism? That’s right, for those of you struggling to lose weight, add strength training to your fitness journey, one to three times per week, and those pounds will melt off, without coming back.
If you can make one small change today, say lower your sodium or sugar intake or perhaps, add one more day to your fitness regimen, you will be on your way to improving your heart health. Join the Go Red (goredforwomen.org) campaign and the American Heart Association in stopping heart disease before it starts. Go Red tomorrow, February 6th and tweet #GoRed @JLitvin on Twitter (https://twitter.com/jlitvin) or Facebook (https://www.facebook.com/ZumbaContraCosta).
I am available to speak to corporate or association groups. Please get in touch at 415.518.2202 or Janice@ZumbaContraCosta.com.
Posted by ZumbaContraCosta on February 2, 2015
Posted by ZumbaContraCosta on January 13, 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 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 January 4, 2015
Posted by ZumbaContraCosta on November 1, 2014
Posted by ZumbaContraCosta on October 28, 2014