fitspirit.net » Exercise

Maximize May with Motion

Kristine — Wed, 04 May 2011 18:12:07 +0000

May is National Physical Fitness and Sports Month, designated in 1983 by the President’s Council on Fitness to promote healthy lifestyles among all Americans and improve our quality of life.

American leaders realized fitness was vital for our citizens as early as 1956, when President Eisenhower created the President’s Council on Youth Fitness, renamed in the early 1960s by President Kennedy as the President’s Council on Physical Fitness to include people of all ages.

As the President’s Council reminds us, every physical activity counts in your goal to become more fit. Jazzercise Founder and CEO Judi Sheppard Missett reminds us that the time we devote to keeping our bodies moving will reward us tenfold in happiness with the extra energy, productivity and good health we’ll enjoy for the rest of our lives.

Here are some ways to get your body moving:

Be a Sport
Join a community sports league – softball, soccer, basketball, flag football or even Ultimate Frisbee. You will have a blast and get your exercise in at the same time.

Join a Group
Join a group fitness class such as Jazzercise. Working out with others keeps you on target. Your classmates will hold you accountable for attending each day and you’ll enjoy working up a sweat together.

Exercise with Mom
Mother’s Day is May 8 so take some time to help Mom feel great. Depending upon her fitness level, take her for a scenic drive followed by a healthy lunch and brief stroll, or if she’s able, show her some gentle yoga stretches or tai chi motions. If mom is really fit, she might take you for a walk!

Have a Ball with Your Children
Engage your kids in fitness and fun. Toss a football across the yard; kick a soccer ball through a park; or take turns swatting a baseball with a bat and running to get the ball. Return home for a healthy snack accompanied by water or unsweetened juice.

Hip Hoopla
Remember Hula Hoops? Swirling a hoop around your swiveling hips is fabulous exercise for your abdominal muscles and your entire torso from the action and from all the laughing you’ll do. If you have children, have them join in; they might show you a thing or two.

Jack of All Trades
Jumping jacks can be done anywhere. All you need is your body and the desire to feel vital. Try variations such as half-jacks (raise your arms to shoulder height only); power jacks (finish each one with a squat) or scissors jacks (scissors your legs on each jump).

Whatever your fitness level, get moving in May and beyond. Your body will thank you.

Judi Sheppard Missett, who turned her love of jazz dance into a worldwide dance exercise phenomenon, founded the Jazzercise dance fitness program in 1969. She has advanced the business opportunities of women and men in the fitness industry by growing the program into an international franchise business that today, hosts a network of 7,800 instructors teaching more than 32,000 classes weekly in 32 countries.

The workout program, which offers a fusion of jazz dance, resistance training, Pilates, yoga, cardio box and Latin style movements, has positively affected millions of people worldwide. Benefits include increased cardiovascular endurance, strength, and flexibility, as well as an overall “feel good” factor. Additional Jazzercise programs include Junior Jazzercise, Jazzercise Lite and Personal Touch. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Tone Your Tummy for Summer

Kristine — Sat, 09 Apr 2011 02:11:23 +0000

Now that spring has sprung, it’s time to get serious about toning our torsos so we can feel carefree all summer long. Strengthening our abdominal muscles is important for our overall health and well-being. Abs support our entire body by giving us core strength, supporting our backs and helping us keep our balance, especially as we get older.

Jazzercise Founder and CEO Judi Sheppard Missett says while it’s great to work out with summer goals in mind, consistency is the key to all exercise programs. Talk with your doctor if you are new or returning to exercise after a long absence.

Here are some torso tuning ideas:

Side Knee Raises
Stand with your feet apart, shift most of your weight to your right leg, bending your right knee slightly. Push your left hip out to the side. Your torso will be on a slight diagonal from your legs. Raise your left arm straight up, make a fist and pull your arm down while lifting your left knee up and to the side. Lift with your side abs (obliques), not your thigh.

Reverse Sit-Ups
Sit on the floor with your legs bent, knees up, feet touching the floor, your torso and thighs making a V-shape, hands on the floor beside your hips. Lean back, lowering your torso halfway to the floor, then pull yourself up using your abs. Keep your back as straight as possible. Cross your arms across your chest for a greater challenge.

V-Pulls
Sit on the floor with your legs bent, knees up, feet touching the floor, your torso and thighs making a V-shape. Place your hands on the floor behind you. Lift your feet off the floor and bring your knees into your chest 10 – or even 20 – times. Hold your abs tight and keep your back as straight as possible.

Planking
Lie on the floor on your right side, supporting yourself on your right elbow; stack your legs and hips on top of each other, your elbow directly under your shoulder, your left arm lying on your left hip. Lift your hips off the floor and hold in straight line as if you are a plank of wood. Flip over and have fun on the left side too. For more of a challenge, lift your top arm straight up while lifting your hips off the floor.

Alternate these abdominal exercises with other daily physical activity, and eat a balanced diet, and you’ll be ready for summer in no time.

What’s Hot, What’s Not

Kristine — Mon, 21 Mar 2011 18:26:24 +0000

(CARLSBAD, CA) – Fitness fads come and go. Are you up-to-date with the current trends in the health and wellness industry?

Jazzercise Founder & CEO Judi Sheppard Missett has been at the forefront of fitness industry trends for more than 40 years. Missett shares these tips on “what’s hot” and “what’s not.”

What’s Hot	What’s Not
Combination Moves –Do overhead presses with your squats. Perform bicep curls with your lunges. Working multiple muscle groups simultaneously is the hottest fitness trend today. If you’re in a time crunch – or even if you just want to get more out of your workout – then combo exercises are the way to go.	Single Moves – Isolating just one body part isn’t going to hurt you. You’ll still get fitness benefits from simple leg lifts or push-ups. You just won’t burn as many calories or work your body as efficiently as doing combination moves. Combo moves fatigue your muscles in a two-for-one fashion, making single isolations a trend of the past.
Buddy Up for Workouts – Get a fitness friend to join in your workouts. You’ll boost your chances of sticking with your regimen if you know that your workout buddy is waiting for you to show up at group fitness class. Be sure to choose someone whose schedule, goals and exercise intensity level match your own.	Flying Solo – Solitary runs through the park. Individual rides on your mountain bike. Single treks around the track. Working out alone presents a number of safety risks. You’re also less likely to push yourself if you don’t have another person to turn up your intensity that extra notch.
Stabilizing Your Core – Core–based exercises target the deepest layer of your abdominal muscles, known as the transversus abdominis, which works like a corset to trim your waistline. Core exercises also strengthen your lower back while improving your balance and coordination. Most importantly, the Mayo Clinic reports that core strength helps prevent injuries.	Endless Crunches – There’s nothing wrong with a crunchfest on occasion, but never rely solely on crunches to melt your muffin top. Many abdominal exercises, crunches included, only target the superficial abdominal muscles, leaving you disappointed when you don’t get those washboard abs.
Taking “Me” Time – It’s impossible to meet the needs of your boss, co-workers, family and friends if you aren’t taking any time to rejuvenate yourself. Carve out some time for taking a bubble bath, reading a good book or walking along the beach.	Burning Yourself Out – If you’re attempting to be the perfect employee, mother, wife, daughter, sister, friend and neighbor, then you’re probably neglecting one important person in that picture – you! Neglecting yourself is far from chic.
Keeping Track – Wear a pedometer to count your steps. Keep a food journal to record what you eat and when you eat it. The newest trend is all about empowering yourself with knowledge. You’ll be much more successful reaching your fitness and nutritional goals if you have accurate stats.	Guessing Games – So, you “think” that you walked about one mile. And you “estimate” that tonight’s pasta serving was one-half cup. But, how accurate is your guessing game? Unfortunately, most of us aren’t very adept at our estimations, which is probably why guessing is a method of the past.

Jazzercise, created by Judi Sheppard Missett, is the world’s leading dance-fitness program with more than 7,800 instructors teaching 32,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Do you need a heart rate monitor?

Kristine — Sun, 06 Mar 2011 05:36:49 +0000

Wouldn’t it be nice to know how effective your workouts are and how to get more out of them? With a heart rate monitor – a small device worn like wristwatches – you can learn if you can safely step up your program a notch or if you are working out too intensely to achieve the results you want. It’s all about working out smarter, not harder.

Cleveland Clinic advises that it is most beneficial and safest to exercise in your target heart rate, which is normally 60 percent to 80 percent of your maximum heart rate. In this zone, you are burning calories and strengthening your heart. Working out too hard moves your body from aerobic to anaerobic exercise which is less efficient.

Jazzercise Founder and CEO Judi Sheppard Missett recommends starting any exercise program slowly and only after consulting with your physician, and always pay close attention to how your body feels during any physical activity.

Find your maximum heart rate by subtracting your age from 220. Here’s how the numbers look for a 50-year-old:

220 – 50 = 170 maximum heart rate

Target heart rate = between 102 and 136 beats per minute (60-80 percent of your maximum heart rate of 170).

The American Heart Association tells us that if you can speak or sing easily while walking or exercising, you probably aren’t working too hard and can pick up the pace a bit.

Types of Heart Rate Monitors

Heart rate monitors range from basic models that will tell you what your heart rate is with the push of a button, to high tech instruments that provide continuous heart rate monitoring during your entire workout, display the number of calories burned and recall your heart rates from prior sessions. Others can even display altitude climbed while bicycling.

Simple models begin around $35 apiece. Polar offers a wide array of models helpful for beginners through competitive athletes, some of which come with software for planning fitness regimens.

Most monitors also come with chest straps that some people believe are more accurate and more convenient because you don’t have to stop exercising to find out your heart rate.

Polar Heart Rate Monitors can also be purchased through Jazzercise Elk Grove.

Do It Yourself

You can also find your heart rate on your own while exercising. Place a finger – not your thumb because it has its own pulse – on your carotid artery that runs vertically along both sides of your neck. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate per minute.

Track your heart rate to make reaching your fitness goals a snap.

Vital Statistics

Kristine — Sat, 19 Jun 2010 03:48:40 +0000

After years of failed attempts, you’ve made a decision. You know what you want in him, how he should behave, what you’d like him to tell you, and how you want him to say it. And you have found The One. You’ve spent time talking on the phone, and emailing each other back and forth. You’re ready to meet for the first time.

And he’s bringing a deluge of forms requiring your complete honesty and signature. Now is not the time to be coy, shy or save your deepest, darkest secrets until you’re farther along in your relationship.

You are about to embark on a relationship with a personal trainer, and this time it will be different. This time, you’ll see results. But only if your honest from the get go.

Any personal trainer who has been certified by a reputable certifying organization requires all clients to complete a series of health screenings before creating a customized workout routine and schedule. If you’re not completely honest, not only are you risking setting yourself up for failure, you might also be putting your health in danger. Specifically, the following conditions may negatively affect your training and should be discussed with your new personal trainer.

Cardiovascular Disease/Heart Disease

One of the body’s major muscles is the heart. Cardiovascular disease, or heart disease, is a generic umbrella term used to encompass everything from angina (chest pain), to atherosclerosis (hardening of the arteries as a result of cholesterol build up). If you have been diagnosed with cardiovascular disease by a physician, chances are your arteries are having trouble getting blood flowing to your heart. If you’re already having trouble getting an appropriate amount of blood to your heart, think how much more trouble you will have with an accelerated heart rate from exercise.

Does this mean cardiovascular disease patients cannot exercise? Absolutely not! But it is imperative that you work with your physician closely to get approval to exercise, to learn which exercises to avoid, and to determine how intense your workout should be. Likewise, any medication you are on can also affect your training, so be sure to fill your personal trainer in on all prescription and non-prescription medications you are currently taking.

Also, if you haven’t been diagnosed with cardiovascular disease but have any of the following known risk factors for heart disease, you’ll need to tell your trainer:

Family history: Heart disease and/or death from heart disease in your father (under age 55) or other first-degree male relative (such as a brother or son), or in your mother (under age 65) or other first-degree female relative (such as a sister or daughter).
Cigarette smoking: Current or if you’ve quit within the past six months
High blood pressure: Above 140/90
High cholesterol: Total cholesterol above 200 mg/dL, or an LDL level above 130 mg/dL
Impaired fasting glucose: Above 110 mg/dL
Obesity: BMI above 30, or waist measurement above 40 inches in men and 35 inches in women
Sedentary lifestyle: If you don’t exercise on a consistent basis, you’re officially a target for heart disease.

If two or more of the above apply to you, you’ll need a physician’s approval prior to beginning your new workout program.

Respiratory Diseases

Bronchitis, asthma and chronic obstructive pulmonary disease are all conditions that affect the way your lungs extract oxygen from the air and transfer it to your blood. Because it is crucial your muscles are constantly bathed with oxygen during exercise, you’re personal trainer needs to know if you have any conditions that limit the transfer of oxygen to your bloodstream. Likewise, your trainer needs to know the medications you are currently taking, and your physician will need to clear you to exercise.

Musculoskeletal Conditions

Any previous injuries to your muscles, bones, tendons and ligaments should be disclosed to your personal trainer. These conditions more than likely will not require a doctor’s consent to continue, but your trainer will need to be aware of any potential weaknesses you are bringing to your training. Often times, a personal trainer given all information about a previous injury can help you improve the injured area.

Metabolic Disorders

Diabetes and thyroid disorders both affect metabolism, and should be disclosed to your personal trainer, who will most likely ask your physician to approve you for exercise. With these conditions, regulating metabolism is a daily battle. Any additional exercise will stoke the flames of your metabolic rate and can significantly affect your current treatment regime.

In addition to the above conditions, be sure to thoroughly discuss with your trainer any medications you are on, if you have a hernia or might be pregnant, and lifestyle information asked of you (such as family support, stressors, career, dietary patterns, hobbies, interests, etc). All of this information helps your trainer understand you more, and determine what workout regime will work best with you.

If you’ve gotten through that first date with your trainer and he didn’t ask for any of the above information, he’s just not that in to you, and more than likely, is in to him instead. Drop him, and find that one trainer out there for you.

Because in this relationship, it is all about you.

Jazzercise your way to a smaller middle

Kristine — Mon, 15 Mar 2010 23:49:04 +0000

We all hate that muffin top, don’t we? Known as visceral fat, abdominal fat is not only just plain ugly, but studies show it’s a sign of increased cancer and diabetes risk.

A new study just came out that shows exercise is more important than diet in controlling abdominal fat. Researchers at the University of Alabama studied women who had lost weight through diet and exercise, and found that only those who had continued exercising after dieting kept off the “bad” fat.

Their exercise was a combination of aerobic work and strength training. Sound familiar?

So to sum it up, consistent Jazzercise attendance will reduce your bad fat, as well as your risk of cancer and diabetes!

See you in class!

Pilates, anyone?

Kristine — Sat, 20 Feb 2010 20:30:50 +0000

It’s a Jazzercise first — and a first for Galt! Pilates has come to town! This class is the perfect blend of strength, stretch and even a nice dose of yoga!

This special session runs 4 weeks, with one class a week. class time is 8 am on Saturdays.

Jazzercise recommends we charge $60 for the session, but we’re offering this session for only $40 — a $20 savings to you! Drop-in rate is $15 per class.

To sign up, simply come to class a few minutes early. Classes are at 85 Enterprise Ct, Ste C. For more information, call Kristine at 209-224-4976.

Galt Jazzercise!

Kristine — Sat, 09 Feb 2008 19:18:37 +0000

Classes have started at Family Life!

All Galt Jazzercise classes are held at Family Life Christian Church, 85 Enterprise Ct., Galt (former Someplace Fun building)

Pricing

Monthly EFT (Easy Fitness Ticket): $32
Joining Fee: $25 (applicable to new customers and those customers with an inactive ticket of 3 months or longer.)
We accept cash, check, MasterCard, Visa or PayPal.

New Student Offer

Valid on first visit only and not in combination with any other offers.
See and print our National New Student Offer.

Who comes to Jazzercise?

Read real stories, from real people, who have made real changes through Jazzercise & or submit your own!

New to Jazzercise?Check out some Basic Jazzercise Moves, as well as:

From Another Jazzercise Location?

No problem. With proof of a current, valid registration at another Jazzercise location, you can enjoy classes at this location at NO EXTRA CHARGE.