fitspirit.net

What’s Hot, What’s Not

March 21st, 2011 6:26 pm

(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.

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Do you need a heart rate monitor?

March 6th, 2011 5:36 am

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.

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.

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Are you getting enough vitamin D?

November 18th, 2010 4:56 pm


Ever wonder what’s up with vitamin D and why it’s added to milk? Researchers found long ago that the curious vitamin aids in the body’s absorption of calcium. But recent data is proving vitamin D may also be handy in building muscle strength; reducing asthma incidents; reducing insulin resistance (a.k.a. reducing type II diabetes risk); strengthening the immune system; and fighting cancer.

As a matter of fact, one study showed normal vitamin D blood levels improved insulin sensitivity by 60 percent — more than any antidiabetic drug on the market.

The problem with vitamin D, though, is we can mainly get it one of two ways: Supplements or sunlight. How much sunlight? Most research suggests just 15 minutes a day in the great outdoors — without sunscreen — should do the trick for most people. But more and more, we are hearing researchers also recommend supplementation.

A review of vitamin D supplementation needs in Science News states we need 1,000-2,000 IUs/day to glean the benefits of this vitamin.

Reference: “Vitamin D: What’s Enough? Many People May Need Much More,” Raloff J, Science News, October 16, 2004;166:248-249.

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Vital Statistics

June 19th, 2010 3:48 am

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.

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Workout clothes getting too much of a workout?

May 20th, 2010 6:30 pm

During one of my plethora of Quality Coordinator expeditions around Central California, I came across Barry of Dancing West! If you know Barry, you know he has the cutest workout clothes at very reasonable prices! Barry carries all the brands you see in the Jazzertogs catalogs, and some of the same styles, too.

Barry is offering to bring his wares to Galt! We will nail down the date and time, but what I need to know from everyone is if there is enough interest for him to be here. He brings with him tons of workout pants, capris, shorts, tanks, coverups, etc. The only things I’ve never seen him bring are socks and shoes! I saw a cute pair of capri pants on one of his racks for about $36, and several of his tanks are priced at $20, to give you an idea of his prices.

If you might be interested in taking a look at his inventory in Galt someday soon, just let me know, so I can give Barry a headcount of about how many Jazzercisers to expect. I know me, Dina and Delia will be first in line!

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Cheryl Burke plugs Jazzercise in InTouch interview

May 4th, 2010 5:41 pm

InTouch magazine interviewed Cheryl Burke, Dancing with the Stars professional dancer and Jazzercise Spokeswoman, who attributes her toning up/slimming down to Jazzercise and a good diet!

Check it out

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New customer summer sale!

March 29th, 2010 4:42 am

10april_emailblstThis is your hour … this summer, make it count!

New and former customers can sign up at Galt Jazzercise in April and pay only $99 for unlimited classes through Aug. 31 when they sign up for EFT beginning in September 2010.

This is great news for current customers, too! Remember, EVERY friend you refer to Galt Jazzercise (who signs up) gets you 50% off one month of EFT. So, if you refer one friend, you get one month half off; if you refer 9 friends, you get 9 months half off. And remember too, if you refer 10 friends, you’ll get a whole year FREE! If you have some friends in mind you’d like to invite to class, ask us for a special DVD you can give to them to show them what we’re all about. And don’t forget to mention the summer sale!

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Jazzercise your way to a smaller middle

March 15th, 2010 11:49 pm

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!

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Casting Call! You could be our next instructor!

March 14th, 2010 3:30 am

castingcall

• • •  March 27, 2010 • • •
Attend a movement screening for details about becoming a Jazzercise franchisee. No commitment!

            • • • Location: Galt Jazzercise, 85 Enterprise Ct., Ste, C, Galt

 

            • • • Time: 9 am (class starts at 9:15 am, please arrive early)

 

            • • • RSVP: Kristine kroberson@jazzercise.com (209)224-4976

 

            1. Visit jazzercise.com for details on becoming an instructor. 

            2. E-mail the online “Instructor Application” to screener.

            3. Dress to dance with no commitment!

            Please call if you have any questions.

 

Teaching not for you, but you know someone who’d make a great instructor? Please forward the information to them!

 

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Pilates, anyone?

February 20th, 2010 8:30 pm

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.

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