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Zumba® Fitness. Join the party!!
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Dirty Girl Mud Ron 2013 — Had SO MUCH FUN here with Team Shake It. Thank you to all who made this day possible !!!
Why I Zumba….
It takes me to a place in my world that I can just shut down…release and act like a total fool!!
I love to move and shake my body while getting others to laugh and shake their heads!!
It is food to my soul to see people moving and smiling and laughing and just letting go!!
I Zumba so you will follow me…..to a drama free world….even if it is just for an hour!! (or something like an hour)
Why I Zumba…
Easily bend over to tie my sneakers (many pounds ago this was NOT easy for me to do).
I remember bending over and feeling so disgusted over that big ole role of fat that was called to my attention when bending over!! YUKKKO!!
It’s very nice to walk down the aisle of an airplane and have room on either side of me!
yes it is!! Good for you!!
Hey Ladies and Gents,
What do you do about eating dinner on Zumba Nights? I usually eat something around 4:30 just so I have somehing in me before the workout. When I get home, I feel that it’s too late to eat a meal.
Hi Janelle….scroll down this page to see more posts about this from “Angie’s Way”,
I eat a good breakfast and hearty lunch on a Tuesday…then around 4 or5 I have fruit or something. I just ate a salad of cut up
red, yellow and orange peppers, grape tomatoes and cucumbers with Italian dressing on it. When I come home I have yogurt and fruit (like a big fruit salad) or half of whatever I made for the family for supper as I am usually up late.
This is VERY DIFFICULT and I can understand your confusion!!
I have been to Zumba classes before but NEVER like the one I attended tonight. Thank you Kelly for the incredible work out. You have so much energy, it is contagious. I feel great right now
Jessica…THANK YOU!!!
Thanks for finding me and coming out to share a night with all of my best friends!!
We have an amazing group of supportive and loving people in our class. We are so
much more then fitness…..my goal is to promote total wellness of mind, body and spirit!
I totally believe in letting your crazy out….I love to appreciate women and everything they do.
I learned in this process that sometimes those closest to you are a little reluctant to offer praise and
motivation to you…we as women sometimes let the little green monster come out withing us and men
well…yeah….they are just creatures of little words!! So I try to shell out the praise and pull the crazy sexy
out of everyone that I can….BECAUSE IT IS FUN!!!
Thanks again for coming out and taking the time to post….the gift of YOUR TIME is the most valuable as you can NEVER
get that back….so I appreciate that!!
You caught my attention at the music fest last May 2011 from then on i joined your class. I really find you so amazing woman. Where’d you get your overflowing energy?
Wow! As in wow unbelievable! Session is intense but i can go with my own pace from time to time. But most zumba is so lively i love your kind of music and i find you so funny, that i mean your different kinds of feats and moves make me in high spirit but still cant cope up with your energy . Oh my! Gee! Whew!
. Thank you Ms. Kelly i am always looking forward for tuesdays and thursdays. Those were just my available days and its so heartbreaking but its also very rewarding to attend zumba class and i feel rejuvenated every after class.
Thank you Lord for bringing kelly into our lives
See you.
Love ya,
Maria
Maria….YOU ARE THE SWEETEST!!!
Thank you for that AMAZING POST….you put a lump in my throat!
I am so glad you went to May Fair last year…that was so much fun!!
I love to attend community events…I always feel if I can motivate one person
to move and get healthy…It is worth every second!!
Thank you for saying you find me funny….my kids tell me people probably think I am CRAZY!!
I know that I am not for everyone….but….I don’t really care what some opinions are of my antics
I only care that people feel better about who THEY ARE…..and when you start feeling better about yourself
you start to look at everyone differently. There is a time in my life when I looked at someone I may have seen
the negative first….now when I look at people I immediatley see something good about them. I think that comes
from finally being in a good place with myself and who I am! It is hard to see good when you are too weighed down
with negativity in your own mind….so that brings me to where I get all my energy….it took me until my late 40′s to finally
rid myself of the negativity, the garbage, the drama that was weighing me down. Now my heart and soul feel light and so
full of love for people that I feel I could bounce to the ceiling!!!!
Thanks for taking the time to share here….I appreciate it!!
Kelly, Some of us are thinking about doing a 5K Mud Obstacle course. It’s benefits Breast Cancer. The Website to get more information about it is: http://www.godirtygirl.com.
Michelle Meck and I are going to get a team together, if anyone is interested.
I would be interested in doing the mud obstacle!! Sounds like lots of fun!!
If you’re looking for something a little closer then Scranton which is where the closest Go Dirty Girl is, there’s the Shawnee Mountain Mud Run being held in August. I did that one last year, it’s challenging but not overly challenging like Tough Mudder. Just a thought.
Kim
Thanks Kim…are you doing this?
What veggies and sides does everyone make w their dinner? We eat a lot of canned veggies, esp during Winter and a lot of noodle mixes. I like brown rice but I need some variety. I also need it to be ‘kid friendly’ and fast/easy or able to be made the night before. We do not usually have a lot of time most week nights between when i get home and when we need to leave. We do eat fresh green beans, the boys like broccoli and asparagus as well. I was thinking of doing more roasted veggies. They have been warned that more veggies are coming.
Any suggestions are appreciated. Thanks!!
Lisa, why not try cutting up green and yellow zucchini, green/red peppers, put on cookie sheet, drizzle some olive oil on the veggies, place in 400 degree oven and stir around every 10 minutes till veggies are soft. Take out of oven–ad a little kosher salt. Another favorite of ours is roasted brussel sprouts–do the same as above–keep stirring around till sprouts are soft–take out of oven add a little kosher salt-enjoy
Thanks for the ideas, Regina. Sounds like an easy way to enjoy fresh veggies year round. We love to grill them in the summer, but who wants to be slave to a grill when it,s 25 degrees out? Love this idea and love Brussels sprouts!!
Thanks!! I won’t eat brussel sprouts (or make my boys eat them) but I will try the rest.
Just saw this Lisa. Did your kiddos every try Edamame? Both of mine LOVE them. You can get them in a steamer bag at Wegmans for something like 1.99/bag. Steam them, a little salt, and the kids think they are fun to eat!
Good idea! I think they would like those!
If we want to kick up the toning classes, why are we putting the sticks down. Shouldn’t we be using them in every song? Just a thought.
HI Holly,
Great question….the sticks really have to go down in between songs to rest the tension on the muscles. That is why it is circuit training by giving the break in between. We are already holding on to the sticks longer then most classes do. The trick will be to add the intensity without jerking the sticks or jumping with them. I want to make sure we are safe and not causing undo pressure to the joints.
Thanks for taking the time to post!
Thanks Ang!!
Have I thanked you today, Kelly?
‘Everyday I’m thanking you’ (to the tune of ‘everyday I’m shuffling’ in Party Rock) —– why you ask; it’s because today I had someone tell me that they “want my new shape”. (Happens often, lately.) It’s the BEST feeling in the WORLD !
I tell them “Zumba – Body by Kelly” at IFFC !!! THANK YOU, KELLY.
The real question….have I thanked you and everyone else lately!!!
You guys are all so wonderful!!!
Thank you all for being so supportive of me!!
Some of Kelly’s toning moves require balance. A great way to maintain that steadiness is to pick a spot on the floor and focus on it while doing that particular move. Watching others movement or hers will tend to make you lose your own sense of balance. Out of the corner of your eye you will still be able to see when the sequence changes. Make it a great day!
Great tip, Ang! It works ~~~ cut down on my wobbles a bunch.
Thanks Ang….I was wondering why you never looked at me…you was getting your “focus” on!!! NICE!!
I forgot to mention foods for a morning Zumba! I do not recommend waking up, and heading to Zumba on an empty stomach! Our bodies repair and renew our depleted muscles, joints and other body parts while we sleep. This renewing process needs fuel to regenerate lean muscle mass and the body tissues. The repairing process will burn calories. THIS is why eating in the morning is important! Many stress the importance of breakfast for fuel/energy. Yes, that is important too, but eating upon awakening, or soon after, will ultimately, aid in the fat burning process too! So….if you are heading to zumba soon after awakening, have something light like 1/2 an apple, or 1 slice whole grain toast w/a teeny dollop of natural pb or almond butter. If you have 2-3 hours from waking until Zumba, do have a fuller breakfast: a few egg whites w/oatmeal, or with whole grain toast. Or, 1 whole grain toast w/pb and 1/2 banana.
Okay…I am leaving you with this for now!!!! Loads of info! So please don’t hesitate to ask any questions!!!
Angie….THANK YOU, THANK YOU, THANK YOU….wonderful of you to take your time to give such a GREAT answer to that quesion.
YOU have me SOLD…I am going to Angiesway.com and filling out the question sheet and getting it back to you….I need a specialized plan for me!
It is always a concern for me that my ladies are not eating ENOUGH calories!!
Thanks again and I will see you soon…. when you are telling me I have to eat spider webs and twigs!! hahaha…..
Hi Everyone! I am here to offer some suggestions and guidance regarding Pre and Post Zumba foods! Kelly invited me to do so, as it seems to be a burning question! First, I will say that FOOD is everything to achieving desired physique results AND overall wellness. I know so many have already been hugely successful in gaining loads more energy and shedding lots of layers with exercise/Zumba. Congrats!!!!!!
Eating the right things at the right times after you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode!! Pre Zumba food is important too…but more so to avoid any stomach issues!
Many people think that working out to lose weight is about eating the least amount of calories and working off the most. However, calories are needed to maximize the effectiveness of any workout. Don’t go into Zumba hungry. If you start exercising in an energy deficit, your body is likely to STORE FAT! (and you won’t be able to shake it having no energy/fuel to do so:).
Now, I also emphasize almost daily on my facebook page, that every BODY is different…..I am going to keep the pre and post Zumba food options geared towards one striving to eat healthy, while still working towards weight loss/shaping the body goals. If anyone would like options more specific to your personal goals and body type, weight/height/age, etc. please let me know!
Pre Zumba Options:
½ sliced apple dipped in natural peanut butter and also have about a ¼ cup oatmeal. The apple contains simple sugars that will give you an energy boost fast. The natural peanut butter contains a small amount of protein that your body will need once muscle protein is broken down during Zumba, and the oatmeal serves as a complex carb that gives long-lasting energy. Other good snacks include slice of whole grain toast w/hummus and ½ cup grapes, or a whole wheat pita with 1-2 small slices of avocado. (just ONE tbsp of pb or hummus-measure!). Or a small piece of chicken and some baby carrots w/a several triscuit brand crackers, or 2 Wasa brand crackers w/reduced fat string cheese and 1/2 an apple. The idea is to try eating a combination of complex carbs and a little protein.
Post-Workout
A light meal after Zumba restocks your energy level while helping you to maintain a balanced weight, and gets you ready for your next workout!
Scenario/Options for when Zumba ends in the evening:
Have a light snack immediately after, then within an hour or two from that snack, have your dinner.
Light post Zumba snack options:
Whole grain or Ezekiel brand English muffin with natural peanut butter
Light cottage cheese with fruit (about 4-6oz)
Greek yogurt with fruit
Smoothie (with light almond milk and protein powder)
If Zumba ends fairly late, and there’s not much time between class ending and heading to bed, you must still refuel so your body does not store fat!!!!
Options for a healthy refuel after Zumba, when heading to bed within a few hours of class:
-Any regular meal that contains lean protein and vegetables
-Veggie egg white omelet with whole grain or Ezekiel brand toast
All white meat turkey or chicken breast in a whole wheat wrap with spinach lettuce and tomato
-Vegetable stir-fry (some brown rice with chicken, shrimp, or tofu) and mixed veggies, mainly greens
-Large salad using romaine or baby spinach lettuce w/ ¼ cup or so of lentils and balsamic vinegar for dressing
It is important to stay hydrated before and after exercise. The best pre- and post-zubma drink? WATER! Before and during exercise, plain water is best.
I realize this is a lot of info….Any questions so far???
Thanks Angie!! That’s a big help!!! Thanks very much for giving a few different options for each thing too!! I really appreciate your help!!
No problem, Lisa! Please let me know if a scenario pops up w/your schedule, that you are uncertain of as far as food:)
What great info!! I never eat before Saturday morning’s class, but I will grab an apple and a dolop of peanut butter next time! Thank you Angie!
Yes Regina! And the foods I recommended are ones that will give you more energy AND serve the purpose of refuel to preven the fat storage! Your body wants to BURN during exercise, and needs that fuel! Otherwise, it’s storing any morsel it can hold onto, because it’s not certain when it’s going to eat again! Let me know any questions/concerns:)
What do u eat before Zumba? It’s tough to get it right. Sometimes I think I eat too much, other times, not enough. Tuesday/Thursdays I eat a smaller version of dinner and some kashi crackers and cheese after. Saturdays I eat 1/2 a small bagel w peanut butter and a banana, after class a yogurt and oj.
Has anyone else come up w a good plan??
On Tuesday/Thursdays I eat a hearty lunch and after Zumba I have a protein shake. On Saturdays, it’s too early, I don’t eat anything before class.
OK….great question and I typed a big long answer….hit send….realized I was not signed on and lost the whole darn thing!!!
Anyway….I will give you the most important part of what I typed…..I have fielded this question to the EXPERT…..Angie….of “Angie’s Way” and she will get back to us with some suggestions to this question!!
Please click the link on the home page and check out her website and Facebook page….I personally am planning on consulting her for my personal nutrition needs!!
Before you decide to have a “flash mob” or any thing else deemed inappropriate at the walk on Saturday, let’s remember why we are walking. There is a very solomn, tear jerking ceremony before the walk. Numerous breast cancer survivors are there. It is not the time to create a scene. Cancer has affected my family in many ways, parents, sister-in-law, and husband. You need to remember why you are there.
Thank you so much for this comment. You are so right!! I was thinking of warming up and did not give this full thought. This is EXACTLY why I always ask for feedback from all of you on these issues. I do appreciate it. Please know that I am not insensitive to cancer and the lives it takes. My mother is a breast cancer survivor and I dedicated my life to caring for my brother for the year he battled for his life until his death at the age of 44. So although in the moment and only thinking of a big mob of people I was not trying to be insensitive. I would like to say, I am well aware of why I am there or I would never have got the group together to do this.
So please feel free to get to know me and know that you can always bring issues like this to my attention.
Although I carry on and try to motivate and humor you in class…please know there is a whole other side of me I welcome you to get to know!!
When I hear the below song, it always reminds me of Zumba with Kelly.
http://www.cmt.com/videos/misc/662083/2011-cmt-music-awards-country-girl-shake-it-for-me.jhtml#fbid=jB2aGqulqkB
Hey Lori…this is great!!! Thanks…..might be hearing this in class….what a great theme song!!
Ok…so I have wondered this for a while and never asked…Are we supposed to make EVERY gesture that you make?
I ask because sometimes find myself make the same gesture but you are telling us to hold or stay there for the next move. It came to me today during a song…which I don’t know the title…but we sway one way, the other, and sway our times in the same position. I guess I’ll have to put it out next time! Thanks for always being my motivator!
and I didn’t post this at 8:18 PM…it is 4:19. I also never took a nap!
I fixed the timezones for the comments, thanks for noticing this!
Certainly didn’t mean that you shouldn’t take a nap today
Amy….you do what you want…you want to do my gestures….go right ahead…you want to grab your chest with me….be my guest!!
Hand out in front….open palm up means….we are going to change moves. You want to do that….go ahead…no rules in my class!!!….correction….OUR class~
Snacking Tip:
98% fat free microwave popcorn. It’s a tip I learned from my weight watchers group. You can eat almost a whole bag of this without doing much damage. Want a real treat – drizzle a small amount of melted chocolate over the popcorn on a cookie sheet, let dry, store in airtight bowl. Almost tastes like you’re eating a chocolate dessert!
Anytime sandwich…Toasted English muffin (lite-high fibre kind) one side with a lite spreading of peanut butter the other side with Nutella and sliced banana in between. Chocolate peanut butter banana sandwich, takes care of any craving!!!
Have never eaten Nutella, but going to now! Thanks for sharing Ang.
Ok. Just did that from my iPhone and was unable to view typos prior to hitting send! So let me just put this out there…..let’s all just communicate and keep great friendships with each other and not judge grammer, spelling and typos! Just post your heart and do not be self conscious. We are who we are…and just perfect as we are!! No judgements or negativity allowed on my web site…just love and support!!
WELL….it takes me longer to find something that moves me! I get lost on you tube and iTunes. Then just when I think I know what you guys like….you seem to HATE it! I never really know if you are just tired, confused or just not feeling it. Then there are the new ones that you guys just manage to “get ” from the first beat of the song! To answer your question…..I usually only do the sing in my head or just prior to class when I do a new one. I am sure if I did it more it would be better for all of us, but to be honest with my regular job I just don’t have the time. I am working on a better schedule for myself this semester so we shall see!
I like all kinds of music so it is the beat and up tempo ones I choose. I know there are songs you each do and don’t like….but remember….for every song one person tells me they don’t care for….someone else is saying they love! I try really hard to appeal to a of you! I try to keep it aerobic and simple ad well as adding toning to every class (abs,arms,legs). So way more thought goes into the decision of the song rather then the learning.
Thank you for taking the time to give such a thorough answer to my question. However you come up with the moves for our songs is GREAT ’cause we sure enjoy them, even if we do moan a bit when learning new ones
Dance Routine Prep. Time : How long does it take you to prepare a new dance routine for your classes?
What do you all want to talk about…..ask me anything….I am an open book!! hahaha