The Importance of Water

May 27, 2010

As you all know, water is the most essential ingredient to a healthy life. Water has many important functions in the body including:

  • Transportation of nutrients / elimination of waste products.
  • Lubricating joints and tissues.
  • Temperature regulation through sweating.
  • Facilitating digestion.


If not adequately hydrated before, during and after exercise we can suffer from heat illness.

Here are the general guidelines for fluid requirement during exercise (while specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly).


Hydration Before Exercise

  • Drink about 15-20 fl oz, 2-3 hours before exercise
  • Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 fl oz every 10-15 min during exercise
  • If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

Hydration After Exercise

  • Weigh yourself before and after exercise and replace fluid losses.
  • Drink 20-24 fl oz water for every 1 lb lost.
  • Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.


Dehydration can be a serious problem. Even mild dehydration can cause headaches, joint and muscle pain, and constipation. Thirst is not a good indicator of dehydration, because you are already dehydrated by the time you feel thirsty. Other signs of dehydration include dark-colored urine (dark yellow or amber) and a strong odor. Not too pleasant to think about, is it? When you drink enough water, you generally don't feel thirsty, and your urine is light or clear in color, with minimal odor.


What to Eat After You Work Out

May 26, 2010
Refuel and Recover with a Post-Workout Meal or Snack
-- By Dean Anderson, Fitness Expert

Here are some sample food combinations for your post exercise meal:

Bread, a bagel, or an English muffin with cheese or peanut butter
Dried fruit and nuts
Cottage cheese with fruit
Fruit juice with cheese
Yogurt with fruit
Veggie omelet with toast or roll
Chocolate milk
Cereal with milk
Eggs and toast
Turkey, ham, chicken, or roast beef sandwich
Vegetable stir-fry with chicken, shrimp, edamame or tofu
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What to Eat Before You Work Out

May 26, 2010
Eating Before Exercise for Maximum Results
-- By Dean Anderson, Fitness Expert

If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:

1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session...
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Basic Zumba Steps

May 24, 2010

A number of you have asked about breaking down the basic steps we use in class so that you can see how they go. If you are interested in learning a step in more detail or have questions, please feel free to ask. You are always welcome to come a little early and we can go over any steps questions you have or we can go through them after class!

You can also check out this web site from Tania Amthor, a former Zumba® Education Specialist (Instructor Trainer), that helps to break down some of th...

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Tips for First Timers

May 24, 2010
- Wear loose, comfortable clothing that BREATHES. You WILL work up a sweat. If you want to start off with a jacket or sweatshirt, that's okay, but be prepared to get HOT!!

- Wear PROPER SHOES --- cross training shoes, aerobic dance shoes, dance sneakers (the ones with the round pivot point on the ball of your foot) are good. DO NOT wear running shoes, as they have treads that are too deep and grip the floor too much, risking knee injury. Even if you have old sneakers with well-worn treads, cho...
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7 Benefits of Zumba!

May 24, 2010

1. It is a workout using dance steps that are easy to follow in a truly fun and party-like atmosphere. It can leave a person with a "feel good" sensation. (Zumba is GROUP FITNESS.)

2. It is a fantastic core workout. Zumba uses moves during the workout that target the abs and back to increase agility and strength as well as to tone & sculpt the torso.

3. Zumba also has the potential to reshape all parts of the body, including the arms, hips, heart, and mind.

4. Zumba is a great fat burning worko...

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Zumba Fitness with Daniela & Katie

Daniela, Katie & Heather We love teaching Zumba classes. The reason is simple: Every class feels like a PARTY! Come join us and you'll see what we mean. You don't even have to know how to dance. Just move your body and follow our lead. It's easy! Come try it, weI guarantee you will have a BLAST! We look forward to meeting you! Experience the REAL latin flavor!!! Facebook group: "Zumba Fitness with Daniela & Katie"


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