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Weight Bearing Exercise…we all need it!

Ok, so read on and you will find information on 2 different types of weight bearing classes that I teach.  The first is the balance ball class, offered on Tuesdays at 6pm right after the Zumba class at Ayako’s dance Studio.  This is a 45 minute class and is $6 per class.  Try it out, I think you will like it.  Bring a ball and a mat.
The second type  is Pilates reformer…I teach classes at Tree House Pilates, right across the street from Ayako’s studio.  Please talk to me about times and prices.
Balance Ball
The ball was first developed for use in physical therapy to treat certain disorders and injuries. However, you probably bought your ball for personal exercise purposes and did not realize that the ball can also be used for physical therapy and have many different uses as well. Your exercise ball is actually a handy tool, particularly if you spend a lot of time in front of the T.V. or computer, if you have children, or if you are planning on becoming pregnant. The main uses for exercise balls (besides physical therapy) are for exercising, sitting, playing and pregnancy/labor.

Exercise Ball Uses

Exercise balls make great tools for exercising – particularly in developing core strength, functional training, strengthening the back and the abdominal muscles, increasing your balance and stability, improving and increasing the challenge in your workouts and preventing injuries. Exercise balls can be used in three different main categories of exercise or training: weight training, abdominal training and flexibility exercises.
For weight training, the ball can be used as an instable weight bench (with you either lying on your back or your stomach, with your legs bent for support and feet touching the floor), which will add a new level of difficulty to your weight training workout.

What Are the Benefits of Pilates Reformer Exercises?

The reformer offers all the famous benefits of Pilatesincluding overall strength, flexibility, coordination, and balance. These things in turn lead to daily life improvements like better posture, graceful, efficient movement, and for many, relief from pain associated with physical imbalances such as back pain. When we talk about strength building and Pilates the Pilates powerhouse muscles, the muscles of the core, are paramount. Flat abs, strong backs, toned buttock and thighs are all results of this emphasis. Other equipment and Pilates mat exercises do that too, but the reformer creates a unique and varied exercise environment.The reformer is large enough to accommodate full-range motion which is wonderful for increasing flexibility while building strength. It seems to invite the length we want to create in the body. And it trains the body to sustain that length. Pushing and pulling with legs or arms against the resistance of the springs, carriage, and body weight is generally strength building. The exercises provide enough resistance and movement variety to help build strong bones. And there is a special feature:eccentric muscle contractions. This is when a muscle lengthens as it resists a force. The reformer is a set-up for eccentric contraction. That is one of the keys to achieving the long, strong muscles without bulk that Pilates is known for.

The instability of a rolling carriage with the springs set at different levels of resistance provides all kinds of stability challenges that develop core strength and promote better balance. For example, having less of the body on the carriage is one of the ways Pilates exercises get harder. It means more body weight has to be supported by the practitioner, and the body and machine have to be controlled even more from the core. Paradoxically, when the springs are on a lighter setting some exercises are more challenging for the core because it has to work harder to control and stabilize the movement. The stronger core, the better the balance, posture, and overall well-being.

Exercising with the reformer is possible for anyone, at any level of fitness. It’s no wonder the full name of the reformer is the Universal Reformer.

Hope to see you in some of these types of classes too!  XOXO
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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 burnmore 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!”

So I will see you in class……right?  XOXO,

Namira

 

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New Years Resolution? ZUMBA WITH ME!!!

Happy New Year Everyone!
So it’s 2012, and how are you going to stick to your New Years resolution?  If it has anything to do with controlling or loosing weight, then why not make a plan to come dance ZUMBA with me?  On average, you will burn 500-600 calories during each class!  Thats a lot of calories, and if you also make your plan to be consistent in coming at least twice a week, three times would be even better, than you will see results for sure.  Not only will you increase your cardiovascular strength and endurance, you will also feel good, loose excess weight, and smile a lot!  Yes you also need some sort of weight-bearing exercise to go along with your cardio.  I teach a balance/physio Ball class on Tuesdays right after Zumba at 6pm.  Try this class, it is a lot of fun and works your core like crazy, and it’s only 45 minutes!  Pilates is another fantastic way to add weight-bearing exercise to your plan, or simply go to the gym and use the machines or free weights.  You can do this, you just have to make it a priority!  It’s about you!!

Classes:

Zumba Tuesdays and Thursdays:  5:10pm Ayako’s Dance Studio, 2045 California st, Carson City, Nv. 89701
Zumba Wednesdays:  5:30pm Yaple’s Ballroom Dance Studio, 315 N. Carson St., Carson City, Nv. 89701
Balance Ball class Tuesdays: 6pm, Ayako’s Dance Studio, 2045 California st, Carson City, Nv. 89701
Pilates Reformer/Tower classes:  Schedule at www.clients.mindbodyonline.com
*Business name=Tree House Pilates (USA search) I teach Wednesday, Thursday, and Friday morning classes
www.treehousepilates.com

Hope you see you in Class :-)

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ZUMBA AND PILATES CLASSES

Hello everyone,

Just a quick note to wish everyone  happy holidays and best wishes for the New Year!

Zumba classes are being offered during the holiday season as usual:  Tuesdays and Thursdays 5:10pm at Ayako’s Studio (2045 California St, CC, Nv) and Wednesdays 5:30pm at Yaples Ballroom studio (315 N. Carson st, next to The Basil Thai).  During the holidays is an extra important time to make it to class to ward off the extra calories and stress.

Beginning in January, I will be teaching several Pilates Reformer classes at Tree House Pilates, 343 Fairview dr., Carson City, Nv.
Please check out the website and schedule at www.treehousepilates.com  775 230-5004
For more information, or to find out when I am teaching please contact me at namira@namiradance.com

If you have never tried Pilates, now is the perfect time….it is truly amazing!

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NEW WEDNESDAY ZUMBA CLASS STARTING NOV. 30 AT YAPLES DANCE STUDIO

Hello everyone,

It is confirmed!  I will be teaching a Wednesday 5:30pm Zumba class at Yaples Dance Studio, 315 N. Carson St, Carson City, starting Wednesday November 30th!!

So you can now join me in classes on Tuesdays, Wednesdays, and Thursdays!  As you know the Tuesday and Thursday classes are still at 5:10pm at Ayako’s Dance studio, 2045 California st., Carson City.

Remember….bring a new student/friend to class and their first class is free!  Look forward to seeing you all in class!  Help me spread the word….(flyer below)

XOXO, Namira/Susie

Zumba flyer Ayako and yaples studio