Weight Loss

1) Calculate how many calories you body needs to consume to maintain your existing weight. This is called you maintenance calories.(Search Google with "calorie needs" and you will find a few different calculators to help you with this)
2) Initially deduct 10%(to a maximum of 500 calories) off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss - not fat loss.
3)Divide you calories over 5 or 6 meals rather then 2 or 3. You should aim to eat every 3-4 hours.
4)Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fiber foods.)
5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat.
6)Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.
7) Drink plenty of water - at least 8 glasses of water every day - if you are dehydrated your body will be less efficient and will make fat loss more difficult.
8) Try to eat low carb (complex only!), low fat and moderate protein.
9)Keep a food diary to monitor how many calories you are consuming - it is very easy to over eat.  This is one of the best things that keep me on track :)
10) Supplementing you diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism).
Always consult a doctor before starting a new fitness or weight loss regimen.

Read the Label Please

You know that moment when you're just about to put something in your mouth but a little voice says, "don't do it, it's not worth it?"  I'm there quite often!  As many of you know, I have a problem with sweets, I LOVE them and over indulge almost every time we encounter each other.
The other day I picked up a cookie from Fresh N Easy, against my better judgement, because I had been doing good (in the sweets department) all week prior to this.  That nudge to put it back came and....I ignored it, bought the cookie and devoured it in my van in the parking lot.  Mind you, I justified this by tell myself it was OK because I had taught two classes that day....  I didn't check the label or calorie count or WW points prior to stuffing the monster, chocolate filled yummy down my throat.
Later on I thought I would be accountable and calculate the points for my decision.

12 points....WHAT?????  

ok people so whether or not you are familiar with Weight Watchers, 12 points is HALF of MY daily allowance....HALF!!!!  Whyyyyyyy???  480 calories worth of cookie!
The moral of the story....read your labels, calculate your points, ask if it's worth it (if you decide it is, then own it and enjoy), if you decide its not, put it back.  Listen to your inner compass and be strong my friends.

Photo Shoot

My sweet friend and LVAC member, Marissa, offered to take some head shots of me for my Zumba.com profile and my blog. She is a very talented and beautiful photographer, model and dancer. Her smile is contagious!
To be honest, I am not the most comfortable in front of the camera.  I'm usually behind it taking pictures of my cute kids..... so I felt a bit awkward.  She made me feel relaxed as we chatted and laughed about our lives.  Here are some of my favorite ones.  Thank you so much Marissa!
If you'd like to check out her website click HERE

Zumba Wear

I am going to be placing an order with Zumba.com in the next week or two.  If you're interested in ordering some of their super cute and sassy dance/workout gear let me know.
As a Zumba instructor I can pass on a 10% savings to you PLUS there will be no shipping costs.
Check out the Zumba Shop and contact me (by email or in class) if something catches your eye!
They have a sale section.........and who doesn't love a deal?  I've worn their clothes over the years and they are comfortable and durable.  Some of the merchandise does run small, especially the tops.  Order a size or two up on those.  The pants are pretty true to size.
Heres some of MY favs......



Feel the Thrill Racerback $20 (Various Colors) Discount = $18

Flash Spaghetti Bra Top $30 (2 colors)  Discount = $27

Fast Dash Flare Capri $40 Discount = $36

If you're looking for a new pair of shoes for Zumba and other classes, these are the way to go.  I hear they are super comfy, have just the right amount of traction, as well as lightweight and way CUTE! They come in two different colors (black & pink ) and cost $74.95 or with my discount only $67.50.
To shop click HERE

Upcoming Fitness Parties.....this Saturday

I'm teaching the Zumba party at 9-9:30a.m. this Saturday 28rd in Room 1.
This is a great opportunity to test out classes you haven't tried yet at Las Vegas Athletic Club.  Classes are bite sized at 30 minutes each, there will be great energy and fun.  You can also try out the new Room 3 for Hot Hula or what about Booty Blast??....I heard that is HARD CORE but way fun.  You can also bring a friend to try out the best gym in town.
See ya there.....whoop whoop!!!

Happy Chinese New Year

I'm Back

What is it about the holidays that puts certain parts of life on hold?  I have been completely unmotivated as well as having little time, to blog!  I've missed it.  They say writing is therapeutic and I need a lot of THERAPY....so here we go!

My arms are sore from class the other day - my own class.   One of my new songs "Gimme dat" by Ciara just about had my arms detach from my body!  I will let you in on a little secret, which then wont be much of a secret, but anyhoooooo.......I choreograph in the car while I drive.  Did you get that......I put some of my routines together in my car while I'm driving.....eeek!  I drive with two feet (don't ask....it's just how I learned) but I pinky promise that I DO NOT try to dance while I drive, I run them through a few times before class haha.   I spend so much time in my van and I listen to music non-stop, so it just seems smart to "work it out" while I'm driving.  Many times the routine makes perfect sense (in my van) but when I actually dance it out, it's kinda crazy intense.....that's what we Zumba peeps love though huh?
So back to my Gimme Dat song.......ya.......squeezing fists, high energy pumping = really sore arms the next day.  The good kind of sore though.  Did you feel it?  Come back for more, I promise I will keep playing it. 


I LOVE the new year.....LOVE LOVE LOVE!!!!  I'm a little obsessive compulsive and along with that love new starts, fresh and new......I love Mondays, the 1st of any given month and especially the first of the year.  It just feels like a second chance, fresh, clean and motivating.  I don't really do big resolutions because I tend to sabotage myself before I begin, but I do try harder with the things I want to improve on.  Last year I gave up treats (cookies, brownies, ice-cream....the good bad stuff) and I survived until March when my Dad sent chocolate from Ireland...... I cracked and convinced myself that I deserved it because after all I am 100% Irish.  It was MY decision but then it was all over, it was too hard to continue without sweets.  So...... when this year rolled around, I decided to do it again and with my sisters, went back on what we call "the pact".  I have to say I feel sooooo much better, it's not really about not eating the treats to loose weight, although that's a nice side-effect, but I just feel better, physically and mentally.  

So lets talk about some good things I found to replace my treats.  OMG.....have you had an orange lately?  D-E-L-I-C-I-O-U-S!!!  I don't even know if they are from Florida or Cali, who cares....they are my new favorite thing.  Cardenas had them on sale for two weeks for 8lbs for $1 so we loaded up.  I think I was eating 3-4 a day.  They are juicy and beautiful.  YUM!!!  
Another new favorite are those Kelloggs Cracker Chips.   They're light and tasty.  There's a couple of different flavors (Sour Cream & Onion, Chedder and Southwest Ranch).  27 crackers are only 110 Calories and if you do Weight Watchers that's only 3 points.  Great Snack and it feels like you're eating chips without the grease and fat!