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
Crac...
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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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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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- 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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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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