Need more inspiration to keep fit during the holidays and weekends? Get your copy of a book I modelled for here on amazon

http://www.amazon.co.uk/gp/aw/d/0857809822/ref=mp_s_a_1_1?qid=1394279352&sr=8-1&pi=AC_SX110_SY165

With some simple to do exercises and some great photos by Grant Kempster.

Have a fantastic weekend :-)

See you all in class next week!

Ana xx

How long have you been going to Zumba classes? What makes you come back week by week? What inspires you? The music, the instructor, the friendly atmosphere, the way you feel after class, the way you feel for becoming fitter and leaner, all the fantastic people you meet in class, the bellydance skirts, the VIBE? Let me know whant you like the most about Zumba!!

Let me know which rhythm you like and why....

Merengue is a style of Dominican music and dance. Although the tempo of the music may be frenetic, the upper body is kept majestic and turns are slow, typically four beats/steps per complete turn. Its fast and we WOOP and CHEER to this one!!

Salsa is a popular form of social dance that originated in New York with strong influences from Latin America, particularly Cuba and Puerto Rico. In many styles of salsa dancing, as a dancer changes weight by stepping, the upper body remains level and nearly unaffected by the weight changes. Weight shifts cause the hips to move. Arm and shoulder movements are also incorporated. 123, 567 its not the easiest rhythm, BUT WE LOVE IT!!!! Its so much fun!!!

Reggaeton is a music genre which has its roots in Latin and Caribbean music. The genre was invented, shaped and made known in Puerto Rico where it got its name; most of its current artists are also from Puerto Rico. Reggaeton lyrical structure resembles hip hop lyrics. Like hip hop, most reggaeton artists recite their lyrics rapping (or vocals resembling rapping) rather than singing; however, many reggaeton artists alternate between rapping and singing. Reggaeton uses the traditional pop structure of verses, choruses and bridges. Like hip hop music, reggaeton songs have hooks that are repeated throughout the song. Latino ethnic identity has been a common theme in reggaeton, articulated musically, lyrically, and visually. WE LOVE REGGAETON!! But you have to GET DOWN and feel the burn on your thighs...if you don't you're not doing it right! BOOOM!!

Cumbia is a music genre popular throughout Latin America. The Cumbia originated in Colombia's Caribbean coastal region and Panama, from the musical and cultural fusion of Native Colombians and Panamanians, slaves brought from Africa, and the Spanish during colonial times in the old country of Pocabuy, which is located in Colombia's Momposina Depression and in the northeast of Panama, in the ancient palenques of the Congo nation.

LOVE THIS: The slave courtship rite, which featured dance prominently, was traditionally performed with music played by pairs of men and women and with male and female dancers. Women playfully waved their long skirts while holding a candle, and men danced behind the women with one hand behind their back and the other hand either holding a hat, putting it on, or taking it off. Male dancers also carried a red handkerchief which they either wrapped around their necks, waved in circles in the air, or held out for the women to hold. Until the mid-20th century, Cumbia was considered to be an inappropriate dance performed primarily by the lower social classes.

It has an oompa lazy rhythm and gives us a much needed rest during class, in a fun way. But be careful doing Cumbia if you've just had dinner.....it will all mix up and give  you a stitch! We all love the "lazy leg" and "mechete" steps in class though :-)

Belly dance or bellydance is a Western-coined name for "solo, improvised dances based on torso articulation originating from the Middle East. Belly dance takes many different forms depending on the country and region, both in costume and dance style, and new styles have evolved in the West as its popularity has spread globally. Today, Egypt is often considered the home of bellydance. Egyptian bellydance has two main styles - raqs baladi and raqs sharqi. There are also numerous folkloric and character dances that may be part of an Egyptian-style bellydancer's repertoire, as well as the modern shaabi street dance which shares some elements with raqs baladi.

Pop your hips and SHIMMY!!! We LOVE this in class!!

Bhaṅgṛā refers to several types of dance originating from the Punjab region of the Indian subcontinent. The earliest developed of these was a folk dance conducted by Punjabis in the central northern areas of the region to celebrate the harvest, and whose general practice had ended by the Partition, 1947. In the 1950s, a new folk dance, representative of the state of Punjab and composed of glimpses of men's Punjabi dance styles, was created and eventually received the title of bhangra. Jai Ho from Slumdog Millionaire is always a favourite, but we have danced to many other tracks in class. LOVE THIS!! LOVE IT!!

Pop music (a term that originally derives from an abbreviation of "popular") is a genre of popular music which originated in its modern form in the 1950s, deriving from rock and roll. As a genre, pop music is very eclectic, often borrowing elements from other styles including urban, dance, rock, Latin and country; nonetheless, there are core elements which define pop. Such include generally short-to-medium length songs, written in a basic format (often the verse-chorus structure), as well as the common employment of repeated choruses, melodic tunes, and catchy hooks.

WE LOVE Robbie, or Olly Murs, or Maroon 5 at Zumba!! Its nice for you to be able to sing along!!

I shall be translating more of the Latin songs in Spanish for you as I know you all would like to know what they are about!

Swing, is a form of American music that developed in the early 1930s and became a distinctive style by 1940. Swing uses a strong rhythm section of double bass and drums as the anchor for a lead section of brass instruments such as trumpets and trombones, woodwinds including saxophones and clarinets, and sometimes stringed instruments such as violin and guitar, medium to fast tempos, and a "lilting" swing time rhythm.
OHHH I don't think we will ever forget "That Man". You guys helped me perfect the choreography of it before we did it at Zumba Nights, and it was such a HIT!....in fact....shall we do it again in class soon...rather miss it....

Samba is a Brazilian dance and musical genre originating in Bahia, Brazil, and with its roots in Rio de Janeiro and Africa via the West African slave trade and African religious traditions. It is recognized around the world as a symbol of Brazil and the Brazilian Carnival. THIS IS FAST!! Super fast. Its not the easiest to dance, but its so much fun, and you guys are getting there with this! (As am I!)

There are several theories about the origin of the word samba. One of them claims that samba came from the word Zumba or Zamba!

I bet you didn't know all this!

The Zumba formula is a special blend and mix of these flavours and spices and if not mixed correctly the classes can lack spice! Let me know you thoughts on the music we have in class, as its one of THE MOST IMPORTANT aspects of the class.

Thank you for another fantastic week of classes! Have a great weekend and I look forward to see you again on Monday :-)

ZUMBA LOVE Ana xx

Start the year a more balanced centred you. Pilates is for everybody. Its an ideal way to start  becoming fitter, and if you already exercise, its a great way to get stronger and more flexible to enhance your training.

Come to my Monday 7.30pm class at Caroline Haslett School and reap the benefits of this amazing way to train. If you have never been to my Monday class before just quote BODYBALANCE 2014 to get all your February and March classes for only £6.

The Eight Principles Of Pilates 
 
Centering: Physically bringing the focus to the centre of the body, the powerhouse (core muscle group) area between the lower ribs and pubic bone. Pilates exercises are sourced from centre.

   Concentration: If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.

 Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.

  Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.

Breath:Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows - using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise. Pilates breathing is known as Thoratic or Lateral breathing. Expanding and contracting the ribs as you breathe.

 Flow: Pilates exercise is done in a flowing manner. Fluidity and grace are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way.                                                                  

  Coordination: To refine the brain’s control of the body’s movement and dynamic function.                                                                                                                       

  Imaging: To develop an internal visual sense of the body in both postural alignment and functional movement, which enhances the quality and efficiency of movement. 

If boosting health, fitness and wellbeing are goals of yours, then feeding your body with antioxidants is simply a no-brainer.

Ensuring you get a good dose of the good stuff doesn't need to be boring, either. There are plenty of antioxidant-rich foods out there that you can easily work into your diet that taste great, too. Here are a few of our favourites:

• Chocolate. Yes, really. Steer clear of the low-quality, sugar-laden milk chocolate out there and get your hands on some immunity-boosting raw cacao. The potent antioxidants can even lower blood pressure. Stir the powder into hot drinks and add it to baking, and nibble on the bars for a quick energy fix.
  • Blueberries. These tiny berries pack a real antioxidant punch, and their sweet and juicy flavour makes them a breeze to add to your daily diet. We love them with a generous helping of Greek yogurt for the perfect mid-afternoon snack.
    • Red kidney beans. Next time you throw a Mexican-themed dinner party, add some extra red kidney beans to your chilli con carne. They've become popular lately thanks to their high level of flavonoids - plus, they're a cheap, versatile and filling ingredient.
  • http://www.womensfitness.co.uk/healthy-eating/963/best-antioxidants

This is interesting. After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.
But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS:
Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES
Bananas are high in B vitamins that help calm the nervous system..
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL
Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

Source: http://www.karenstan.net/

• WORKOUTS

 | Feb 07, 2012

5 Ways to Burn More Fat in Zumba Class

By Jessica Smith

5 Ways to Burn More Fat in Zumba Class

Love Zumba? You're not alone! The Zumba program has helped melt the pounds and inches off 12 million Zumba-enthusiasts in 125 countries, according to the Zumba Fitness website. The Latin-dance inspired workout features fast and slow rhythms which, when combined, successfully tone and sculpt the body and burn fat.

We caught up with master Zumba instructor Staci Boyer to get her top tips for burning even more calories (and having even more fun) during your favorite Zumba class:

1. Let Loose
Zumba is all about having fun, and joining the party, which is hard to do if you're stiff or self-conscious! The best way to burn more calories in class is to let go, have fun, and try not to think too much. "Letting yourself go will let the calories go!” Boyer says.

2. Maximize Your Arm Movement
During the moves, be sure to fully extend your arms, Boyer says. You’ll boost your calorie burn and engage more muscles by maximizing your arm movements during class. "It's not that tricky and you can do a lot for your body by lengthening, raising, and extending with oomph."

3. Move Up and Down More
“When your instructor takes you though a level change try and do it," Boyer says. All that up and down movement will not only boost your burn, it will also get your glutes, hips, and thigh muscles firing even more. “Sit into your moves, bend your knees, and go up and down and all around as much as you can—level changes burn calories!"

4. Work Your Booty
"There is always a lot of booty shaking in Zumba!" Boyer says. "Just shake it—and shake it good (to best do this, see tip #1)." Boyer recommends pressing through your heels whenever you can to maximize the move’s booty shaping benefits.
 
5. Rock the Moves You Know
So maybe you don’t have every move mastered yet, that's OK! You can still get a great workout as long as you rock the moves you’ve got! "Always accentuate the moves that you are actually comfortable with," Boyer says. “Make the most out of that shimmy you love, or the salsa step you have mastered. Feel confident in adding your own flair to the movement. If you know it, show it!"

As we begin the third week of the year, we have to up our game just a little now....bring back some of the more advanced moves in Pilates and the boot camp options in Zumba! Are you ready?!

Lack of activity destroys the good condition of every human being,
while movement and methodical physical exercise save it and preserve it. - Plato

Another amazing week of classes :-) You have almost mastered the new programs....so next week we may have to up the revs just a bit. LETS GET SUPER FIT TOGETHER!!

A bit of fun for a Thursday morning! In case you missed this.....

Just the second week back and already I notice my fitness level improving again. Feels great!! You guys are rocking all the new moves so well now too :-) looking forward to see you on Thursday for done serious toning and abs xx