Here in Ohio it looks as though it has decided to finally be Spring...and I am not the only one who is saying "IT'S ABOUT TIME!!!" Well you know what comes with the change of seasons and improvement of weather=SPRING CLEANING! Did you know that housework is a great way to burn those calories? Besides going to the gym this was another way that helped me lose my weight! So if the weather is not motivation enough to get that cleaning done...here is some more info to get you started: These examples are based on a person who weighs 150 pounds. Remember, you will burn more if you weigh more, and burn fewer calories if you weigh less.
Gardening- 49 calories/10 mins; Climbing stairs- 175 calories/10 mins; Cleaning Gutters- 60 calories/10 mins; Loading/Unloading Car- 18 calories/5 mins; Putting Away Groceries- 30 calories/10 mins; Ironing- 38 calories/15 mins; Rake Lawn- 90 calories/20 mins; Washing Car- 102 calories/20 mins; Mopping- 102 calories/20 mins; Push Mow- 148 calories/30 mins; Rearranging Furniture- 150 calories/20 mins; Remodeling- 198 calories/30 mins; Basic Housework- 99 calories/30 mins
If you are unable to get a workout in-start cleaning!! : ) If you're moving, you're burning!! Use calorie counters such as http://www.healthstatus.com/calculate/cbc to help you keep track! And remember output must be more than intake! : )
Sunday, April 10, 2011
Thursday, April 7, 2011
Master Class with Doug & Joan!
On Saturday April 2nd, I got the chance to attend a Master Class led by Doug & Joan Jones (owners of Studio Fitness) at the Newton Falls Community Center. This event was led by Heather Kovac-another wonderful Zumba instructor in my area. The Master Class was a great time filled with high energy Zumba routines! It is always inspiring to see a room filled with people who want t
o be more healthy. As I have said before, Zumba is a great way to sneak in a workout, but have fun doing it too~ 
Monday, April 4, 2011
Face of Fitness-THANK YOU!!
Hey Everyone! Thank you so much for your support this past week with the Face of Fitness Contest! I ended up 4th out of a whole bunch of women ( over 200!!). I feel extremely blessed to have made it so far in the rankings! I am happy that, through this contest, I was able to share my story with so many people. My whole goal from the beginning was, and still is, to motivate as many people as I can to live a healthy life. Thank you for helping me on my way to achieving that goal! Contest Photo: http://photos.fitnessmagazine.com/category/vote/photo/758114 Here was my complete album for contest: http://www.fitnessmagazine.com/photos/fitness-photo-contests/face-of-fitness/3644000015/?photoId=3640100067
Monday, March 21, 2011
ZUMBA WITH THE STARS!
Here are some pix from the Zumba with the Stars event @ Fizek Fitness in Niles, Ohio!
I shared with everyone how I was about to go on a vacation cruise with visions of the buffet in my mind and all the cute little desserts when out of nowhere right before my foot touched our ship, I received the phone call from Aaron asking me to be a part of this event. That kicked those cravings, that's for sure! I shared my story of going from 190lbs to my goal weight of 125lbs, the b
ad choices I had made in my life, and what I did to correct them and transform into a healthy woman. I looove being a motivator : )
So then the ZUMBA began! The facility we were at had no idea how many people to expect...there were about 65-75 participants-so many,we had to wrap them around the room. Talk about a PARTY!!
From Left to Right-Aaron Thompkins, Ali Johnson, and Jesse Atkins.
Aaron & Jesse were on The Biggest Loser Season 10. The morning kicked off with a "Meet & Greet" with the two stars. Aaron and Jesse then gave motivational speeches where Aaron gave us a little insight as to how life on the the Biggest Loser was. This event was a fundraiser for the American Diabetes Association and to make people aware of Aaron's new program Better Living 360.They also gave me the chance to talk a little about my weight loss success as well...it was a dream come true : )
I shared with everyone how I was about to go on a vacation cruise with visions of the buffet in my mind and all the cute little desserts when out of nowhere right before my foot touched our ship, I received the phone call from Aaron asking me to be a part of this event. That kicked those cravings, that's for sure! I shared my story of going from 190lbs to my goal weight of 125lbs, the b
ad choices I had made in my life, and what I did to correct them and transform into a healthy woman. I looove being a motivator : ) So then the ZUMBA began! The facility we were at had no idea how many people to expect...there were about 65-75 participants-so many,we had to wrap them around the room. Talk about a PARTY!!
Aaron & Jesse had never done Zumba before. Both did a fantastic job-and yes, they both know how to shake it : )
During the first water break, a young lady came up to me with a huge smile and said "THANK YOU!" I said, "Thank you for what?" She replied, "I have never been able to do more than 5 mins of an exercise class because they can never keep my attention. This class is fun and amazing. It doesn't even seem like working out" Ah, the beauty of Zumba...life truly can be a party!
Many ladies from my classes came out for the fun that day! Shown to the right are two girls from my University of Mount Union class. From Mount came an SUV full of students ready to Zumba! Other locations that represented were Deerfield Friends Church of Deerfield, First Federated Church of North Jackson, Boardman Curves, & Friendship Bible Church of Randolph. A HUGE THANK YOU TO ALL WHO PARTICIPATED AND TO AARON AND JESSE FOR THIS WONDERFUL OPPORTUNITY!!!
ZUMBA LOVE
Tuesday, March 1, 2011
LIVE DRUMMERS ROCKED IT!!!!
On Thursday, February 17th @ the University of Mount Union, our ZUMBA Class recieved a special treat from some staff of the university!! They came with congos, drums, shakers, and tons of energy!! This was surely a high impact class for participants and an "on-the-spot" moment for me just because I had no clue what rythyms were coming my way! All in all it was a huge success and the class cannot wait for them to return!! My favorite rythym the drummers played was a hypnotic-like belly dance-I could go on for hours with that beat!!
*CHECK BACK SOON FOR PICTURES OF "ZUMBA WITH THE STARS"!*
Tuesday, February 8, 2011
1 Day=2 EXCITING OPPORTUNITIES!!!!
FEBRUARY 26th, 2011!!!!!
GET READY FOR SOME ZUMBA
9-12pm- ZUMBA WITH THE STARS...feat: Aaron Thompkins & Jesse Atkins from the Biggest Loser: Season 10 & Ali Johnson, Zumba Instructor. Aaron & Jesse will be coming to Fizek:Better Bodies by Design in Niles, OH to motivate the community to shape up & slim down! Registration for Zumba begins @ 9am, a short meet & greet @ 10 and Zumba will start promptly @ 12pm!! Cost is $10! Also, win a lunch with Aaron by purchasing $1 Raffle Tickets! Part of the proceeds will be going towards the American Diabetes Association.
1:30-3pm-"Party Hearty" Zumbathon feat: Ali Johnson & Kristin Rozzo, Zumba Instructors. Come & join us for an afternoon of fun, suprises, & ZUMBA @ Creekside Fitness in Boardman, Ohio. Cost is $8 + $1 Raffle Tickets...proceeds will be going towards the American Heart Association. Early registrants will recieve a free treat!
Come to one or come to both...come to ZUMBA and get your dance on!
Wednesday, January 19, 2011
Temptations...
The week after New Years at our gym was a mad house!!!! I had never seen it so full before; spinning classes were packed, people were practically standing on top of each other in toning classes, not an empty elliptical in the house! What a great thing to see-People wanting to change their health for the better! January is the perfect time to start this change...if you can stick with it. Any time is a great time to start...if you can stick with it. Key words are "if you can stick with it". Yesterday Jan 18...that's right only 18 days into the New Year, we go into the gym and there were only a few people there : ( Definitely not as crazy as it was the week after the holidays. I turned to my hubbie and said, "Well it looks like resolutions only lasted 18 days this year!". How sad! Usually people at least put the energy in for a full month, before giving in to their unhealthy temptations once again.
Unhealthy temptations...they are everywhere! Desserts, the alarm clock, persuasion, drinks, high calorie meals, processed foods, etc...everywhere!! In the world today, it is hard to go 5 mins without a temptation creeping up on you! You tell yourself over and over again that you are going to be "good" but before you know it you hit that snooze button 5 times, missed the classes at the gym, meet a friend for lunch instead, follow their lead in ordering something high calorie, come home and you think about that treadmill in the basement, but then realize you got some housework to do, by then the kids are home and you've run out of time for dinner, so you head to the freezer-pop in a processed meal, after dinner you sit in the front of the t.v. with your family eating ice cream or snacking on chips and you think to yourself...."I'll be 'good' tomorrow".
Sound familiar? I'm sure we all have these days where we just want to space out, not think about anything, and not do anything. But should this be all the time?
We need to start thinking about our bodies and what they NEED! Our bodies do not need an excessive amount of sleep, our bodies do not need the garbage from fast food restaurants or restaurants in general! Our bodies do not need to be pressured into eating. Our bodies do not need us to be slugs and lounge around all day. Our bodies do not need alcohol. Our bodies do not need that last piece of chocolate cake! Sometimes our body doesn't know what is good for us-cravings!
Our bodies need to rest. Our bodies need a balanced dose of fresh foods. Our bodies need friends who will be supportive of our decision to be healthy. Our bodies need to be taken care of...we only get one so treat it well! Our bodies need exercise, stretching, and activities. Our bodies need us to make the right decisions! Our bodies deserve the best-they do not deserve to be sick or overweight. Our bodies need us to be smart!
I once heard that if you can stick to a habit for 2 weeks, then it will become routine to your life. Start creating healthy habits and making healthy choices for two weeks...when you start to see results in your body, attitude and energy level it will be hard to fall back into unhealthy temptations.
For example-switch from processed foods to making dinners from scratch using fresh veggies and meat- you will appreciate the meal much more, you will burn calories while you cook, and you can experience the feeling of accomplishment!
Another example: at night when you are craving those sweets-grab a piece of fruit with natural sugar. After two weeks, your body will start to crave the natural sugar instead of the junk food! If you want ice cream, try a glass of milk or switch to sherbet or frozen ice.
Want to sleep in or slug around? Put your alarm across the room, go to bed feeling ambitious, visualize the healthy new you before you go to bed! When you wake up, be determined not to snooze!!! Write down the times you want to workout during the day and place it somewhere where it will remind you to do it! Whether it's going to the gym or going downstairs to the treadmill, it will be rough at first to find the motivation, but you need to keep focused on the end result....if you want to change your body, you have to change your mindset-be motivated and look forward to feeling of completion when your workout is done!
Tempted by friends when you go out to eat? Start talking about your weight loss goals, what you have been doing to achieve these goals, and order your food first!! By talking about your goals and what you've been doing will help remind yourself of what you are trying to do to your body so ordering that high calorie food would not be a good idea! Ordering first would take the pressure off the temptations of hearing what your friend is ordering....and maybe your decisions and actions will motivate your friends to eat a little healthier too! : )
So if you have fallen into temptations 19 days into the New Year...time to take the New Year back...claim it back! It's never too late to start living healthy! And if you think the word "resolution" is too cliche...then put it as one of students put it the other day "I don't want this to be a fad, so instead of making a resolution, I am making the decision for a life-change." Perfectly stated!
Unhealthy temptations...they are everywhere! Desserts, the alarm clock, persuasion, drinks, high calorie meals, processed foods, etc...everywhere!! In the world today, it is hard to go 5 mins without a temptation creeping up on you! You tell yourself over and over again that you are going to be "good" but before you know it you hit that snooze button 5 times, missed the classes at the gym, meet a friend for lunch instead, follow their lead in ordering something high calorie, come home and you think about that treadmill in the basement, but then realize you got some housework to do, by then the kids are home and you've run out of time for dinner, so you head to the freezer-pop in a processed meal, after dinner you sit in the front of the t.v. with your family eating ice cream or snacking on chips and you think to yourself...."I'll be 'good' tomorrow".
Sound familiar? I'm sure we all have these days where we just want to space out, not think about anything, and not do anything. But should this be all the time?
We need to start thinking about our bodies and what they NEED! Our bodies do not need an excessive amount of sleep, our bodies do not need the garbage from fast food restaurants or restaurants in general! Our bodies do not need to be pressured into eating. Our bodies do not need us to be slugs and lounge around all day. Our bodies do not need alcohol. Our bodies do not need that last piece of chocolate cake! Sometimes our body doesn't know what is good for us-cravings!
Our bodies need to rest. Our bodies need a balanced dose of fresh foods. Our bodies need friends who will be supportive of our decision to be healthy. Our bodies need to be taken care of...we only get one so treat it well! Our bodies need exercise, stretching, and activities. Our bodies need us to make the right decisions! Our bodies deserve the best-they do not deserve to be sick or overweight. Our bodies need us to be smart!
I once heard that if you can stick to a habit for 2 weeks, then it will become routine to your life. Start creating healthy habits and making healthy choices for two weeks...when you start to see results in your body, attitude and energy level it will be hard to fall back into unhealthy temptations.
For example-switch from processed foods to making dinners from scratch using fresh veggies and meat- you will appreciate the meal much more, you will burn calories while you cook, and you can experience the feeling of accomplishment!
Another example: at night when you are craving those sweets-grab a piece of fruit with natural sugar. After two weeks, your body will start to crave the natural sugar instead of the junk food! If you want ice cream, try a glass of milk or switch to sherbet or frozen ice.
Want to sleep in or slug around? Put your alarm across the room, go to bed feeling ambitious, visualize the healthy new you before you go to bed! When you wake up, be determined not to snooze!!! Write down the times you want to workout during the day and place it somewhere where it will remind you to do it! Whether it's going to the gym or going downstairs to the treadmill, it will be rough at first to find the motivation, but you need to keep focused on the end result....if you want to change your body, you have to change your mindset-be motivated and look forward to feeling of completion when your workout is done!
Tempted by friends when you go out to eat? Start talking about your weight loss goals, what you have been doing to achieve these goals, and order your food first!! By talking about your goals and what you've been doing will help remind yourself of what you are trying to do to your body so ordering that high calorie food would not be a good idea! Ordering first would take the pressure off the temptations of hearing what your friend is ordering....and maybe your decisions and actions will motivate your friends to eat a little healthier too! : )
So if you have fallen into temptations 19 days into the New Year...time to take the New Year back...claim it back! It's never too late to start living healthy! And if you think the word "resolution" is too cliche...then put it as one of students put it the other day "I don't want this to be a fad, so instead of making a resolution, I am making the decision for a life-change." Perfectly stated!
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