Tips on Staying Cool For Your Summer Zumba and Devoted Fitness Classes

I LOVE summer!  I LOVE summer clothes!  I LOVE that it doesn’t get dark early!  I DON”T love how HOT it gets in the gym during our workouts!  The air in the gym is functional  but when you get 70 hawt mamacitas in the room dancing their hearts out, you can’t expect ANYTHING less than a sweltering, steamy room!

Soooo, since NOT coming to class is sooooo NOT an option, here are some quick tips to help you stay cool during class:

1. Drink Plenty of Water!!!  Hot temperatures usually mean MORE sweating! I don’t know about you Divas but I sweat in the winter so, you know it is off an poppin’ in the summer!  Increased sweating means that our bodies are loosing a lot of water which can lead to dehydration.  There is a reason we take a couple of quick 10-20 second breaks during class…..to DRINK WATER  (not to sit down) LOL!

2. Bring a Towel!!  Have a towel ready to wipe your sweat!  Really feel like you are at the “spa” by putting a cold damp towel in a plastic bag with a few cut up lemons and ice!  What a treat after class!!! 

3.  Eat well-balance meals— During the summer months, there’s a tendency to eat more on the go, which means fast and junk foods.  Fast and Junk foods are most likely processed which means they are full of simple carbs and SODIUM!!!  Ladies often work out during the winter months in preparation for the summer but then let their hard work go to waste by eating the wrong foods!  Some of the best fruits and veggies are in season during the summer!

4. Don’t Overdo It!–If you feel yourself getting overheated, do NOT try to be a superwoman!  Break it down to a march  or just simply shimmy in place!

Soulful Saturdays

 Our Soulful Saturdays classes are a  mix of Zumba® Toning and Devoted Fitness®!

If you haven’t attened  to a Soulful Saturday  workout experience, you are totally missing out!

Soulful Saturdays  start with Devoted Fitness® 9:30am -10:15 and end with ZUMBA® toning!

Devoted Fitness®is group fitness for your soul!  It is a fun cardio dance fitness program set to Christian music. Slide, Stomp, Cha Cha, Jog, Kick, Salsa, Twist, Shuffle, Jump, and Shout your way to a healthy body and soul!

We will end with  Zumba® Toning— 10:15am-11:00am

Zumba® toning  Combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba® moves to create a calorie-burning, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs and thighs. Zumba® Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a blast!

 Start your weekend with inspiration, sweat, girl-time, stress relief and FUN!

Saturday classes are part of the regular session!

If you did not purchase the session, you can simply drop-in for $5

Or purchase a 10 class punch card for $40 (punch cards are good for 3 months)

Soulful Saturdays are Ah-mazing!  Same great price just more for your money!!!

**Please note, you DO not have to stay for the entire class.  If you would like to only do the Toning portion or the cardio portion… that is fine!  Leave early or come late! So easy! Your workout, Your way!

More info?  Join/visit our meetup group:  Click Here

Heart Health

Many women set goals and make New Year’s resolutions focused around getting more healthy.  Health for the new year has been  “buzzing” all over the media.  Our weekly fitness classes have been packed!  Seeing all of the new faces has really been a true blessing.

As the leader of our class, many women come up to me and ask my advice on losing weight and getting more fit.  Not surprisingly, my response is usually some combination of decreasing food intake, increasing activity and drinking more water.  My response is actually good advice and definitely proven to improve heart health.  February is National Heart Month.  Heart disease is the leading cause of death in American Women.  Taking care of the heart is important!

All of that being said, I have been challenged to address not only our physical fitness but our spiritual fitness as well.  In Proverbs 23:4 Solomon said:  Guard your heart above all else, for it determines the course of your life. 

Just like our physical heart beats, and our heart rate is measured in beats per minutes (bpm), our spiritual heart pumps with thoughts, affections, and choices all the time. Our spiritual  heart determines what we say, how we act and the way we  respond to life’s circumstances.

There is an enemy of the soul whose primary task is to tear down and destroy all that is good and decent and pure in life. But God is greater than our enemy.

For the month of February, we will be focusing on ways to guard our hearts.  Determining the course of our lives is a BIG deal!

Can’t wait to dance all of our new Valentine’s Choreography!
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Dancing Brings Joy in Good times and Bad

In good times or bad, dancing brings me joy.  I am one of those people who have always danced.  I took my first dance class when I was four years old and it seems that I have been dancing ever since.  I danced with a troupe in college but wouldn’t dare allow myself to even THINK about dancing as career.  My parents’ mantra of being “gainfully employed” played continuously in my head.

Yet even though I didn’t choose to dance as a full-time career, I have literally been dancing through my life.  I made the connection of dance and fitness towards the end of college and started taking Jazzercise® and Hip-hop aerobic classes.  Exercising by dancing was so much more fun for me than getting on a treadmill.

About five years ago, I took my first Zumba® class, and I fell in love!  Zumba® is a Latin fitness dance program.  The music, the moves, the letting go of whatever is going on for an hour was and still is amazing for me!  Studies show that dancing improves memory, flexibility, strength, endurance and a sense of wellbeing.

Almost two years ago, I became a Zumba® instructor and embarked upon a journey only God could have ordained.   In September of 2010, I became a Certified Devoted Fitness® Instructor and Choreography Assistant.  Devoted Fitness® is a ladies dance fitness program set to Christian music!  It is truly group fitness for your soul!

Now, I am blessed to have my own class that God has filled with the most amazing ladies!  We dance together but more importantly, we encourage each other!  Together we have danced through bad days, good days, illnesses you name it.

Last night, we cooled down to Kirk Franklin’s Stellar Award winning song, “I Smile”.  Here is the chorus:

Smile; even though I hurt see I smile,

I know God is working so I smile,

Even though I’ve been here for a while

I smile, smile..

It’s so hard to look up when you’ve been down.

Sure would hate to see you give up now.

You look so much better when you smile, so smile.

 

Yep, in good times or bad, dancing brings me joy!

Psalm 30:11

You have turned my mourning into joyful dancing. You have taken away my clothes of mourning and clothed me with joy,

(This post was part of Mama Kat’s Weekly Writer’s Workshop)

Dance on Divas,

Soulful Saturdays—Devoted Fitness® and Zumba® Toning

Our Saturday format is changing to offer a 1 hour and 30 minute work-out experience… Soulful Saturdays!

Soulful Saturdays will include a mix of Zumba® Toning and Devoted Fitness®!

Our workout experience will start with Devoted Fitness® 9:30am -10:15

Devoted Fitness®is group fitness for your soul!  It is a fun cardio dance fitness program set to Christian music. Slide, Stomp, Cha Cha, Jog, Kick, Salsa, Twist, Shuffle, Jump, and Shout your way to a healthy body and soul!

We will end with  Zumba® Toning— 10:15am-11:00am

Zumba® toning  Combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba® moves to create a calorie-burning, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs and thighs. Zumba® Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a blast!

 Start your weekend with inspiration, sweat, girl-time, stress relief and FUN!

Saturday classes are part of the regular session!

If you did not purchase the session, you can simply drop-in for $5

Or purchase a 10 class punch card for $40 (punch cards are good for 3 months)

Soulful Saturdays are going to be Ah-mazing!  Same great price just more for your money!!!

**Please note, you DO not have to stay for the entire class.  If you would like to only do the Toning portion or the cardio portion… that is fine!  Leave early or come late! So easy! Your workout, Your way!

More info?  Join/visit our meetup group:  Click Here

New Year Session-Zumba®, Zumba® Toning & Devoted Fitness®

When: January 4, 2012– February 23, 2012  Wednesdays and Thursdays 6pm-7pm

Saturdays 9:30am -11am (new time)—Zumba® Toning & Devoted Fitness® combined class

(01/07, 01/21, 02/04, 02/18)

Where: Kernersville Parks and Recreation Gym 125 E. Bodenhamer Street Kernersville, NC

Cost: $56 for the entire 8 week session (18 classes + 2 free make up classes = 20 classes total)

OR purchase a 10 class punch card*– $40.00

OR simply pay $5.00 per class

For more information: call (336)655-6538

Or Visit: Our Meetup Group

Want to stay in the “know”?  Sign up for our Newsletter

*Punch cards expire 3 months after purchase.

Free Zumba® New Years Eve Party

Start your New Year’s celebration by “shaking it” for FREE!  Since it will already be 2012 somewhere around the world at 10am on Saturday December 31…why not start with a little dancing?

As a way to say THANK YOU for all of your support and LOVE this year, this class is FREE! Bring your friends and out of town guests!

We will have a Sparkling Cider toast at the end of class!!!!

RSVP on our Meetup Page

Group Exercise Works!

With the holiday season upon us, we all need support to stay with healthy lifestyle habits!  The K’Vegas Divas are supportive, fun, challenging and all around totally fabulous!  Don’t let the holiday stress starve you of your peace of mind and add-on pounds!  Join us!

An article in the LA Times stated:  “It is known that women tend to exercise more when they perceive high levels of social support in their lives,” says Cherilyn Hultquist, assistant professor in the department of health, physical education and sport science at Kennesaw State University in Kennesaw, Ga. “Seeing familiar faces each class makes it more than a stale exercise environment.

It becomes a community with common goals.” Social interaction in group exercise settings can be a vehicle of encouragement and motivation for many, says Cedric Bryant, chief science officer for the American Council on Exercise, a nonprofit organization that promotes physical fitness and creates certification programs for fitness professionals.

 Group classes also create an atmosphere of accountability. “Individuals are more inclined to come to the session because of social interaction, but also to put forth better effort because of the group dynamic that occurs with others — a positive competition, in a sense,” Bryant says.

 Another advantage to working out with a group is the addition of an instructor. “Many people enter a fitness facility and bounce around on equipment with little thought or direction about their workout,” Hultquist says. “This lack of balance can lead to injury, boredom or can limit results.”

 By having a trained professional lead a group, participants receive the full workout experience, including warm-up, workout, cool-down and stretching.

Join our Meetup Group to keep up with class times!

Kernersville Christmas Parade–Zumba with US!

Get some FREE exercise and show Kernersville that the K’Vegas Divas have got it goin’ on!!!

Join us for the 2011 Kernersville Christmas Parade Sunday December 4, 2011! 

Event Location Downtown Kernersville.  Parade route starts at the corner of Pineview Drive and highway 66, and continues on East Mountain Street to Kernersville Elementary School, on West Mountain Street.

Date/Time InformationParade starts at 2:30 PM.  We will meet before the parade starts.  More info to follow!

We were the “belles of the ball” last year!  Let’s do it BIGGER last year!!

See our Meetup Page to RSVP and get more info

Holiday Zumba®!!!!

Fight Holiday weight gain and stress by shaking “it”!!!

Don’t let all of the parties, gifts to buy, family drama, and things to bake
wear you down this Holiday Season!  Do something for yourself…..Zumba®!!!

We have class on Wednesdays and Thursdays 6pm-7pm and

Every OTHER Saturday at 10am

Saturday Dates for December December 3, December 17, December 31, 2011 (FREE CLASS)

$40 for a 10 class punch card (good for 3 months)

OR simply drop in whenever you can for $5

 So Easy SO FUN!