Yes…Zumba is and feels so much easier when the steps feel more natural and this come from repetition. It take 300-500 repetition for your muscles to learn a move, exercise,  step and for some that seems like a lot.  But let’s think about it  a specific step forward or side break like in Salsa.…in the Salsa Dura song we do a forward or side break 48 times so if you are doing Zumba twice or 3 times a week within 2-3 weeks you will have done over 300 repetition  And for this reason I keep some songs in the playlist for a 6-8 weeks specifically the songs that have many repetitions to the base steps.  It should be noted most classes have more than one Salsa song…so in reality you are doing more than 48 repetition during a class.

Now that the step are becoming familiar one is no longer teaching the body how to do them and can focus on adding their own flair/style/fun or possibly putting more energy into it to increase your workout resulting in getting a better workout and burning more calories.  When you are not worried about how to…you can just have FUN.

For some learning the steps as we go along works just fine while for others they may need a little more or want to have the basics from the get go.  That is where the workshop fits in….How to workshop..learn the basic steps for Merengue, Salsa,Samba, Reggaetone….Tango and many more for Zumba. Some take this workshop several times as they feel they learn a little more each time.  For those who have never tried it, it is not a Class it is specifically a learning workshop we will do some of the steps  to music as a learning tool but you will not get a cardiovascular workout as we stop and start alot….and the more questions the better.  And please remember if there is a step that just isn’t working ask Me or Ashley and we can go over it with you or do a breakdown at the beginning of class….if you need it I am sure someone in the class is wondering about it too.  NEXT HOW To Workshop is May 8th

Consistency is the key in whatever you are doing.  Have a great week….looking forward to it dancing with you

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Yes…Zumba is and feels so much easier when the steps feel more natural and this come from repetition. It take 300-500 repetition for your muscles to learn a move, exercise,  step and for some that seems like a lot.  But let’s think about it  a specific step forward or side break like in Salsa….in the Salsa Dura song we do a forward or side break 48 times so if you are doing Zumba twice or 3 times a week within 2-3 weeks you will have done over 300 repetition  And for this reason I keep some songs in the playlist for a 6-8 weeks specifically the songs that have many repetitions to the base steps.  It should be noted most classes have more than one Salsa song…so in reality you are doing more than 48 repetition during a class.

Now that the step are becoming familiar one is no longer teaching the body how to do them and can focus on adding their own flair/style/fun or possibly putting more energy into it to increase your workout resulting in getting a better workout and burning more calories.

For some learning the steps as we go along works just fine while for others they may need a little more or want to have the basics from the get go.  That is where the workshop fits in….How to workshop..learn the basic steps for Merengue, Salsa,Samba, Reggaetone….Tango and many more for Zumba. Some take this workshop several times as they feel they learn a little more each time.  For those who have never tried it, it is not a Class it is specifically a learning workshop we will do some of the steps  to music as a learning tool but you will not get a cardiovascular workout as we stop and start alot….and the more questions the better.  And please remember if there is a step that just isn’t working ask Me or Ashley and we can go over it with you or do a breakdown at the beginning of class….if you need it I am sure someone in the class is wondering about it too.  NEXT HOW To Workshop is May 8th

Consistency is the key in whatever you are doing.  Have a great week….looking forward to it dancing with you

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

now after a week take a look…PART ONE Nutrition/ Daily diet/  intake what ever you like to call it

1. Balanced meals (Carb, Protien,…)
2. variety of of colors (fruits and vegetables)
3. times between meals/snacks (should never be longer than 3hrs)
4. Portion sizes (did you indicate S in you palm, M one hand, L two hands together)
5. how much water are you drinking (will help flush things out of your body)
6. are you increasing fiber in your diet
7. are you taking into consideration your needs…if you are exercising in the evening you will need more than if you are sitting watching the tube or reading a book

PART 2 Exercise/ activity/ output

1. Are you getting the weekly recommended (click on link) amount of activity of 150 min per week of moderate to vigorous? New stats indicate 17% of men and 14% of women are achieving standards recommended for health benefits
2. Determining   Moderate  40 – 60% of your Maximum Recommended Heart Rate -  Vigorous activity 60-85%.

   220-Age= MHR   ;   MHR x recommended % = RHR

   or

   Use the talk test

   Can carry on a conversation/sing the chorus of a song you are not in the zone

   Winded but can still answer a question with gasps …yep you are there

   can’t answer you are working too hard

3. Consistency…plan and spread out your w/o every  week

These two things ,Exercise and Diet, go hand in hand towards helping you meet your goals exercise and diet!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Too much of a good thing can be a bad thing.  Just because oatmeal and cereal are good for you a serving size is still 1/2 – 3/4 of cup. So go to the cupboard get your typical cereal bowl and put 2/3 of a cup in it.  Is this what your bowl usually looks like?  This was a shocking revelation when I compared what my boys were eating and what was the recommended portion size.  No! a salad bowl full is not a serving!!!  Here are a couple of examples of various portion sizes…you be the judge are you sticking to the recommended portion size?

2/3 cup of dry cereal;

1/2 cup of cooked cereal, rice or pasta

one slice of bread; 1/2 a bagel; english muffin; 6 whole grain crackers

a medium fruit  (apple, orange, kiwi…)

1 cup of milk; 2/3 of yogurt

cheese (think about the small size you get on airplanes) yep that small

1 egg, 2 tablespoons of nut butter, 8-10 almonds

• My best recommendation is to write down what you are consuming and noting small( palm of your hand), medium (fill one hand) or large (fill with both hands together), and what time you are consuming your meal. If you don’t write everything down…the only one you are cheating is yourself.

• Try eating 5-6 small meals a day….this is also a great way to boost your metabolism

• Have a glass of water before your meal

• Up the fiber in your diet (add ground flax/chia seeds/bran,… to your spaghetti sauce, your toast your salad or even your smoothie

• Drink lots of water…often people think they are hungry when they are thirsty

Have a great day and if you have any questions don’t hesitate to ask…

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Over the years with the popularity of some weight loss diets….protein has been reduced substantially in order to reduce caloric intake or increased tremendously to compensate for carbohydrate reduction in ones diet.   How much protein do you really need?  Factors that you should be considering  to determine how much are level of activity, age and size.  This has always been a controversial debate in the fitness industry but according to Nancy Clarks sports Nutrition Guide, people need a range between  .4 to .9 per pound of Body weight based on their level of activity.

•  0.4 for sedentary people

• 0.4-0.6 for Active adults

• 0.6-.9 For growing athletes, adults building muscle mass

Example

140lb x 0.4-0.9 = required amount of protein =  56 – 126g of protein

• Meat, poultry and fish 7 grams per ounce *

• Beans, dried peas, lentils 7 grams per 1/2 cup cooked

• One large egg 7 grams

• Milk 8 grams per cup

• Bread 4 grams per slice

• Cereal 4 grams per 1/2 cup

• Vegetables 2 grams per 1/2 cup

*One ounce of meat = 1 slice of deli meat. Three ounces of meat is approximately the size of a deck of cards or the palm of a woman’s hand

So this week I encourage you to add up all the protein you’re consuming a day in grams and ask yourself are you getting enough protein?

Look for a list next blog about types of proteins…. Options that are healthier (lower in fat & salt), cheaper,  as well I will talk about  complete and incomplete proteins, what they are , what is the difference and how they can be incorporated into your daily nutrition.

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Now one of the most obvious things was OMG they eat bad…I can’t say I saw many healthy options….the restaurants either were fast food options(everyone you can imagine), All you can eat buffets (and lots of these) and even the tea room was filled with large portions, high fat, sugar and salt refined items.  Oswego is a small town population of about 17ooo.  Now the prices were really good but the selection for healthy option really lacking or non-existent.  Finding whole grains anything was a challenge, when I look at the menu and you are choosing the least unhealthy thing that says something, it was nice to hear my cousins boyfriend( Canadian) say …“amazing they can take the healthiest thing and make it so bad for you”.  The Zucchini were deep-fried in a really thick batter and probably double battered, fried and never drained…I squeezed one in a napkin and oil squirted out….ewww

So what to do if you find yourself in this situation…if it’s a  couple days it isn’t the end of the world…but here are some options  Go to the grocery store and pick up

some veggies, hummus and cheese

some fruit and Greek yogurt

maybe some shrimp

maybe some whole grain snacks as you know others will be offering chips,and it is really nice to have alternatives ,it also help you curb the temptation…and your on a little holiday

or knowing you will be limited bring a lunch, some of your preferred snacks…and presto not such a nutrition lacking w/e

Healthy Nutrition or clean eating like I try to keep my family on…is never going to be 100% that is just frankly unrealistic as we live in the real world but giving yourself option will definitely help you keep a better balance and have feeling better throughout your weekend get away.  At home I try for 75/25 split with my children  and I think for them that is a whole lot better than a lot of others.  And in the long run I hope they will make these choices for themselves….I can already tell you…they make an attempt to cook clean meals when they are cooking for the family ( I am not saying if prepared food was available on the fly and they needed something they wouldn’t eat it…but they are trying)

To healthy eating you will be the one who reaps the benefits!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Off to teach at Secrets Royal beach and Now Larimar.  The Now resort upon arriving is gorgeous…the rooms weren’t as nice as the previous place but every place is different. Teaching at Now was done pool side but the space was tight but lots of people joined as it was so visible…they had trouble hooking up my mic so I had to do without which was unfortunate as I had laryngitis so what better time to brush up on my visual cuing.  IT was a great class but must say teaching at 10 :30am in the sun is much more demanding than 5pm. OMG I looked I had just step out of a shower after teaching. At 4:30pm I taught at Secrets a beautiful resort, I taught in the sand a totally new experience in itself….definitely a much smaller crowd but as the week progressed so did the class size and energy.  Again many Zumba virgins but not for long…as they too were going to find a class at home.  Thanks to Isaiah & Henry and Akon (I got to dance a true Bachata with all the flavor…incredible), Blondie and Winnie (the dancing queens)….hope to come back again some day.

Zumba in the Dominican was an incredible experience….maybe one day you will join me in the Caribbean and we’ll do Zumba everyday under sun as we look out at the water.  It was great but I missed all of you and can’t wait to see you all soon.

Giselle

g.ellefitness@gmail.com

613-596-3183

This is a time of the year where

• your social commitments are on the rise creating all kinds of opportunity for indulging on rich tasty calorie filled treats and extra social drinks

1. Never go on an empty stomach as you will find yourself overindulging and regretting it the next day
2. Alternate between drinks a tall glass of water also will keep you well hydrated
3. Don’t over commit yourself…if you really can’t afford to spend the whole evening go make an short visit say hello to the host and those that are there and get to the other things on your list.
4. Check weekly calendar to confirm exercise and if it’s in conflict reschedule it immediately  it will help you keep these little indulgences from  hijacking the great results you have accomplished this fall
   

• stress is elevated with all the extra things you have to accomplish  over and above all the other things in your weekly life

1. When stress rises we don’t accomplish near what we could have if we were more relaxed…so take a break go for a 20 min run/walk accomplishing more than just managing your stress levels you are getting much need change of pace and exercise
2. learn to say NO when requested to do something that isn’t crucial and you really don’t have time in your schedule to accomplish
3. Keep a balance to your day making sure you are eating healthy food, staying hydrated, getting activity

• your tired mentally, emotionally and physically

1. get your exercise in….there is one sure way to slow down the metabolism and that is to stop moving, it will not only help you manage your energy but will assist in clearing your head and the brief change of pace with give your mind a little break too
2. know your limits…quit trying to do the impossilbe so you like to get 3 Zumba and 2 TMC classes in every week change one to a power walk/run at lunch…no its not as much as you would usually do but it is what you can do and still manage your schedule
3. avoid if possible sugary foods(candies baked goods), fried foods, processed/white foods, caffeine and alcohol that will slow you down  mentally, sometimes  giving you sugar or caffeine high and lows, these will just slow you down\
4. migrate towards nutritionally dense foods like whole grains, water (8-12 glasses/day), legumes, fruits & vegetable(a whole rainbow of  colors)  and seeds & nuts.  Making sure to keep snacks readily available (in your bag or a tin of nuts on the desk with a bowl of fruit) Plan your week will make keep you better prepared and planning the things you need to accomplish while keeping it manageable.

So I got it your busy, stressed and tired so why would you stop doing the one thing that would increase your energy, decrease your stress and help you manage your weight???  So organize yourself, be flexible if changes have to be made but also know when to say NO!

Make sure to plan your exercise in so that it isn’t skipped…you will be happier, healthier and fitter.  Enjoy the holidays and I look forward to starting again in the NEW YEAR!!!

Breakfast ideas made easy….

• Do a batch of Steel cut oats and then put it in the fridge for the week.

1. In the morning take a scoop of oatmeal/ almond milk/ raisins/ toasted almonds/ 2 tsp of ground flax and a little maple sugar…in micro for 1 min and presto breakfast of champions!!!

2. Mash a banana add a scoop of  oatmeal/ 1% milk/  some chia seeds…yum

3. A couple tablespoons of unsweetened applesauce, scoop of oatmeal, almond milk, sprinkle of cinnamon, 2 tablespoons of Holy crap (I prefer skinny B then I can add my own fruit) and a little honey or raisins

• Make a batch of Pumpkin muffins and freeze.  Now all you need to do is grab one of these healthy tasty fiber filled meal and your good to go.

• Ezekiel English muffins…toast/ add cashew butter and slice a banana on top with some Holy crap

• Cereal is you preferred choice try Natural path Crunchy Vanilla Sunrise…but please take note of the serving size!!!

• 2 eggs with 1/4 cup of egg whites mashed with a whole grain toast or english muffin add peppers or mushrooms or some garlic…variety is important

What is your favorite kick start to your day???  please share your ideas

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

•  Accountability -  great tool is a journal to record your daily food intake, water, and exercise

•  Encouragement – when things aren’t going as easy help you keep going

•  Celebration – smile when you get into that favorite pair of pants that you haven’t been  able to  wear or goes shopping with you to get smaller clothes

•  Sounding Board – talk about challenges and successes

•  Advice – ideas to try, suggestion of meal…when things aren’t moving forward and just tips

• “Kick in the Pants” and at some point we will all need this whether you are skipping your workout or turning to old defeating habits or a reality check.

This fall  some of my ladies started a support group of Ellefitness participants who all want to lose weight, eat healthier, get fitter and maintain weight loss success.   Some have been to weight watchers, others were looking for something to help…and  together decided to meet, have weekly weigh-ins, talk about things that hamper/support their efforts in meeting their individual goals.  It seemed like the best option to gather at 9am before the Wednesday morning 9:30am TMC class since most attend.   Chris led the discussions about Dr Oz’s 10 commandments; survive the holidays/outings; keeping it off; 5 main rules for shopping and portion sizes and others offered feedback on their success/challenges on the various topics.

Weigh-ins are done privately…just you and the scale.  Giselle provides you with a chart to keep a record.   AND as always everything is optional.

I have given the group tips about how to measure your chest, waist, hips, thighs, calves and arms accurately and give you guidance on how to keep those measure consistent from one recording to another and Chris will lead discussions through more helpful topics.

Remember you will have a greater chance of successful weightloss with a strong, supportive network.  Who is your workout buddy, network… or group

Congrats goes out to the one that proudly announced I now fit into my size 8 jeans….Keep at it its all your hard work! To Jen who has been achieving great muscle tone especially in her upper body.  And a big round of applause to Chris the leader of “Ellefitness group get together”  since the start 5 weeks ago has lost 15lbs and 11 1/8 inches and 4 of those inches straight off the waist!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

I was at the Y last week and one of my participants came up to me and said “last week in Zumba class I burnt 725 calories and 50% of it was in my fat burning zone“…WOW congrats to her.  I have always told you that you can burn 500+ calories in a class and now someone has gone out and proved it.  Are you getting as much as you could in your Zumba class?  Here are a few other tips to increase the level of your workout…

• Remember to tighten your core, use your torso and contract your abs…the body is lazy and it will do a movement using as little as possible.  So engage your muscles…feel the movement as we take those hips forward, side back and around.

• Make sure you have appropriate footwear so that you are not putting additional stress on your hips, knees and ankles

1. light thin soled shoes…  and NOT running shoes, which are inappropriate as they are heavy and designed for forward movement only and also tend to have thick treads. The treads get in the way when doing Zumba’s many side-to-side and pivot moves.

2. good support and comfortable is a necessity.  I had my orthodics made so they would fit in to my streamline Puma’s allowing me to wear the lightweight, smooth soled shoes but still getting great support in the arches

• Give it your all…often I have participants that stay for my back to back Zumba classes…I always wonder if they just love Zumba or they are looking to get a better workout?

1. Put your all into the one class…don’t save energy for the next class.  Studies have proven women’s bodies respond better to intensity  It is great to get winded..it improves cardiovascular fitness

2. Finish your movements…extend arms to the finger tips, hips snaking through the body and bend your knees allowing better weight transfer from foot to foot

• Make sure when you are pivoting you are lifting your heals allowing better fluidity and movement and so much easier on the joints it also helps with the hip movement

• Get continuity in your class attendance then you will be more familiar with the songs and steps allowing you to more of your energy into the dance

1. Speed up your learning curve by taking an instructional workshop like How to the basic steps to merengue, salsa, cumbia…and more for Zumba  next workshop November 8th, 2:30pm or 6pm for part 1 and 7pm for part 2.  I have a number of people who take the workshop multiple times as they get better at executing the moves therefore a better workout

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Holidays (Thanksgiving, Hanukkah, Christmas, New Years…the list goes on depending on your culture, religion or traditions) are  often centered around food but the reality is you are making the choice of what and how much to put on your plate and into your mouth.  Just because the food that is provided is not as low-fat or as low sugar as you are accustomed is no excuse for taking large servings size…and jeopardizing all your hard work you put in the last month.

Solutions:

1. Yes taste the latkes, tortiere, gravy on your meat or pumpkin pie…but do it within reason…have a small serving or a taste but don’t overindulged or extend these indulgences over 3 or 4 days.
2. If it is a pot luck bring a healthy alternative…that way giving you an alternative but also exposing family and friends to healthier choice that still taste good but are much better for you
3. Add a hike or walk to see the beautiful foliage in the fall, or go skiing/skating with family after the big lunch celebration

Vacations

Solutions:

1. Make healthier choices when you are choosing meals or restaurants.
2. Plan a physical/adventurous vacation  a camping with great hiking/canoeing  or plan ways in your vacation for exercise (yes maybe not at the same intensity your use to but some exercise is better than no exercise)  Go for a morning walk on the beach, a hike in the jungle, rent bikes and go for ride to discover the country side, dance the night away (and those extra calories) or even book a walking tour or download some before you go…we did this in Playa del Carmen and discovered little hidden places that we may have not seen. OR even go online to www.zumba.com put the address of your vacation and it will give you all the classes 5 miles radius
3. In restaurants ask the waiter

• to have salad dressing on the side
• ask that your chicken/fish be baked or poached and if there is a sauce ask for it on the side or not at all;
• ask that veggies not be seasoned with extra butter or oils
• want desert share it, have just a taste or leave some on the plate
• And finally just cause it is on your plate doesn’t mean you have to eat it….your mother won’t make you sit there till every last morsel is gone….lol

 The excuses pile up… away for the w/e with friends/ it was Thanksgiving/went on vacation….But if you think about it…you are making your conscious choice of what you are going to do, consume and how much.  Make the healthier choice  and break the cycle NO MORE EXCUSES!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

But here are a few tips to better manage the parties, holidays, and social gathering where food is the main focus.

• Never go hungry…always have a good healthy snack before leaving home.  It is amazing how many calories and fat there are in those little appetizers

• Choose a small plate and don’t over load it

• Don’t linger around the appetizer table… mingle

• Choose low cal drinks…instead of the eggnog and rum how about a wine spritzer

• If it’s a pot luck make something that is tasty, low-fat, low sugar and that supports your eating habits

Enjoy the party but make healthier choices

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

It would take a fair bit of time to teach a class all the various rhythms with their basic steps that we use in Zumba.  But as many of  you are aware I offer a workshop to help people learn the basics.   Do you need to do the “How to workshop Salsa Merengue, Cumbia and Reggaetonen …the basic steps for Zumba” to take a Zumba fitness class?   Absolutely not but for those who are new to Zumba without any familiarity with social dances or struggling with some of the basic steps it definitely helps offering an atmosphere to ask questions while we are going over the dance style or they will pick them up gradually. The workshop appeals to some participant for a variety of reasons

• cause they are curious about the dances & want to learn more
• to execute the steps more accurately
• as well to those who want to get the most out of their Zumba fitness workout

I do try my best to keep true to the style be it Salsa, Samba or Tango by doing research and taking a variety of workshops on the various styles.  I love dance and for this reason I go to great effort to offer a large variety of styles and steps that are true to the individual rhythms.   It is so rewarding as an instructor when I hear someone enjoyed the rhythm I introduced to them through Zumba that they want to further their knowledge of a particular dance or they have lost inches in their waist or fit into their favorite jeans that they hadn’t been able to wear.  Zumba appeals to many for a variety of reasons but nothing make me laugh so much as the woman that said “I don’t like Zumba I am terrible at it…but I work so hard and sweat so much I just have to keep coming back to you “.

I have had people ask if some of the Zumba routine can be transferred to a partner or used in a club…what makes Zumba so appealing is you don’t need a partner which is especially great for those who love to dance but don’t have a dance partner or a willing partner.  Yes you can take some of the basic steps out but can you go out to a salsa club and dance like a pro probably not.

Fitness and dance are two of my passions….I was so blessed when I discovered  Zumba an avenue for my creativity, my love of dance and music that I could merge with fitness background but also it gave me an opportunity to introduce many that normally didn’t venture into a fitness facility, or who dislike exercise (shhhh….Zumba is exercise in disguise). or those that are athletic and say “I can’t really do that I have 2 left feet but give it a try”

Thank you for dancing with me

Live love laugh and Zumba!!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

•  Accountability -  a great tool is a journal to record your daily food  intake, water, and exercise

•  Encouragement – when things aren’t going as easy and help you keep going

•  Celebration – smile  and cheer when you get into that favorite pair of pants that you haven’t been  able to  wear or go shopping with you to get smaller clothes

•  Sounding Board – listen to you about challenges and successes

•  Advice – ideas to try, suggestion of meal…when things aren’t moving forward and just tips

• “Kick in the Pants” and at some point we will all need this whether you are skipping your workout or turning to old defeating habits or a reality check.

Last week was the first gathering of a group of Ellefitness participants who all want to lose weight, eat healthier, get fitter and maintain weight loss success.   Some have been to weight watchers, others were looking for something to help…and  together they decided to meet, have weekly weigh-ins, talk about things that hamper/support their efforts in meeting their individual goals.  It seemed like the best option to gather at 9am before the Wednesday morning 9:30am TMC class since most attend.   Chris led the discussions about Dr Oz’s 10 commandments; how to survive the holidays/outings; keeping it off; 5 main rules for shopping and portion sizes and discussion erupted on their success/challenges on the various topics.  Weight conscious get  together is open to those anyone who want to join…totally  FREE support  group.

Weigh-ins are done privately…just you and the scale.  Giselle provides you with a chart to keep a record.   AND as always everything is optional.

This week Giselle will give you tips about how to measure your chest, waist, hips, thighs, calves and arms accurately and give you guidance on how to keep those measure consistent from one recording to another and Chris will lead discussions through more helpful topics.

Remember you will have a greater chance of successful weightloss with a strong, supportive network.

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Have you set goals for the fall?  Make them concrete with specific time lines (short term and long term) but keep them realistic and do remember to reward yourself when you reach these goals whether they are small or big…you put the work in so enjoy.

• Regain cardiovascular fitness by attending classes more regularly (set yourself a schedule, maintain your consistency and motivation by sharing it with a friend.)

1. Plan your week, book your exercise appointments whether it is on your own/ with a buddy/ a class in your Daytimer/Blackberry/Phone calendar.
2. Remember if you have to cancel a session/workout/class rebook it asap preventing you from letting slip by the waist side
3. And if motivation has been an issue in the past think of ways to prevent this…have an exercise buddy/ someone you can call if you are going to blow off your workout that will not take your excuses and tell you to get moving.

• Lose weight….Now decide how much and in how much time.  Put it on paper and keep it visible as a reminder.

1. Write yourself a list of the nutritional changes your going to make and how you are going to do it.  Reduce sugar/adding fiber/reducing fat
2. Learn more about nutrition and the small changes made that make the most impact.   Register for the Clean Eating Workshop on Thursday Sept 15at 7:30 pm
3. Plan your weekly meals Sunday night so that you are organized (have all ingredients), create balanced healthy meals and keep variety so you don’t get bored
4. Never go more than 2 1/2 to 3 hours without eating…keeping you from that starvation point where you will eat anything that is quick and readily available and generally not the healthiest choice

• Tone and Strengthen How are you going to do this?

1. Join a Total Muscle Conditioning class or Core strength and stretch
2. Work with a trainer…either on a regular schedule or get a new program designed
3. Keep it fresh… in order to make changes you need to keep changing demand…freshen up your program
4. Stick to your workout schedule that is balanced and maintain at least 2 days a week resistance training.

  Did you know that a fitness assessment will give you a picture of where you are at far as strength, flexibility, leg power, cardiovascular,  health…and so much more?…giving you a number and comparing where you measure up to women or men in your age group.

Where are you at?

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

This week is my birthday and what better way to celebrate than to dance…Wednesday night is black light Zumba at Ellefitness...so wear something white and come shake it with me!!!

Did you know Jennifer Lopez’ favorite workouts is Zumba  http://www.shape.com/lifestyle/entertainment-and-celebrities/jennifer-lopezs-favorite-workouts

Live, love, dance,

Giselle

g.ellefitness@gmail.com

613-596-3183

Portion size…the reality is we are never going to be weighing out or measuring every calorie on an everyday basis and who really who wants to….not me.  But in order to make choices we have to know what size a portion should be….unfortunately with biggie sizes, colossal cups, meal deals….our view of portion sizes have been inflated that we have started to view these portion as normal.  Did you know a serving size of cooked pasta is 1/2 cup and not a plate full like so many of us eat at restaurants?  Pasta like potatoes is a side dish.  Bigger portions means more calories which equal a larger waistlines.  Here is a website that may help you get a grip on the recommended portion sizes  http://www.eatrightontario.ca/en/viewdocument.aspx?id=267

Here are a few tips to get you started

Serve your meal on salad plates instead of large dinner plates…studies have shown that we eat more on bigger plates…give it a try.  This is something I do at home we rarely use the dinner plates and when my big growing boys feel they need more…they get up from the table and go to the kitchen.  Well for a teenage boy you really have to want it to go to that much trouble.

Serve the plates from the stoves rather than bringing the pots to the table.  It removes that temptation of having just a little bit more….out of sight out of mind. And at first while you are reconditioning yourself to appropriate portion sizes…use measuring cups

Put your food on a plate rather than eat out of a container….you will eat slower and less.  We tend not to be conscious of how much we are eating when we are just grabbing some from the container  ex had a few crackers before dinner….how come the box is half empty.  So grab a plate or a cup and put the amount you know you want to eat so you are not over indulging without realizing it.

Let me know how it works for you…

Giselle Bergeron-Raganold

g.ellefitness@gmail.com
613-596-3183

Here is a couple of alternative recipes

Edemame Hummus is a tasty alternative to chickpeas hummus.  Gives you  a snack that is  high in protein, healthy , taste great (sometimes I add a little  wasabi to give it a kick) and you can dip your favorite vegetables to get that crunch.

Edamame…some of you may be asking yourself what are they?….they are soya bean pods, readily available at Japanese restaurants.  A great alternatives to chips… a couple of minutes in the microwave  I add  some sea salt, toasted sesame seeds and a splash of sesame oil and they are perfect..satisfies the crunch and a little salt fix.  You can find these at most grocery stores, or Asian store (TNT) or even at Costco in freezer in portion size packets.

Tired of burgers…try Paradise Island Bean Burger in Clean Eating recipe book.  I love these so much I sometimes eat them without any toppings….sometime I will use a little olive oil mayo with some chipolte spice added to it and their just perfect.  If you were at my summer BBQ…I made them on whole grain slider buns…and everyone loved them.  All summer I have been being asked for the recipe….give them a try and let me know what you put on them.

 Paradise Island Bean Burger

1 cup of cooked brown rice

a cup or can 240ml of Black Beans (rinsed really well to remove excess salt, drained and mashed)

clove of garlic (through a garlic press or chopped really fine)

2 tablespoons of sweet potatoes

2 tablespoon of leeks ( I use green onion)

1/2 teaspoon of each Oregano, basil

1/4 teaspoon of cumin

1 teaspoon of Chili powder

1 tablespoons olive oil

4 whole grain buns or Ezekiel buns

Mix all ingredients together except olive oil and buns in a large bowl.  Coat hands with olive oil to mix, divide  mixture in 4 parts and shape patties.  Cook on a heated BBQ  coat lightly with oil and  cook 5 minutes per  side or until patties are golden brown.

Hope you enjoy these recipes…and feel free to add stuff and make them your own.

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

or follow me on twitter Ellefitness

Don’t let all that effort you have been putting in all year-long slip through your fingers….start coming to class and get your ballot to be entered into the Ellefitness challenge; bring a friend help keep each other motivated, laugh and dance your way into better fitness.

I don’t have to tell you it is easier when you are doing Zumba more than once a week.  You start to remember the routines, you can put more effort and flavor into each song and in the long run get a better workout.

A quick reminder Zumba cards expire after 12 weeks….use your to the fullest.

For every class you attend you get a ballot…On labor day w/e I will make a draw for the Summer fitness challenge winner and a special prize for that someone who participated in the most classes

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Dancing with my Zumba family OF 6000+

The Zumbathon at The Convention 2011…the day started a little slower for me than one of my roommates  CJ….she got up early headed down to stand in line for the Zumbathon between 6 and 7am.  And you can imagine the line up…everyone wants an opportunity to be as close as possible to see the performance.  We got all glamed up and ready cause you never know where the camera will be…dressed in your favorite NEW Zumba outfit, hair and makeup done….now to get there so we can find CJ before they open the flood gates to the Zumba instructors.  These events typically start late so inline but waiting( schedule 9am actual 10:15ish).  Cameras go up and down the  line….as we cheer for our country(Zumba is represented in 126 countries)…chant Beto’s name (Zumba creator) ; get the wave going, excited but frustrated that we are still in line (it started over an hour late).  Finally the line moves and we head in….believe me it is crazy….I was fortunate enough to be in the 5th row on one of the stage angles….now we wait more…take pictures with friends, be silly, everyone is trying to keep space so they can dance when the Fitness concert starts….meet new friends as we know at some point we will whack each other with swinging arms, hair while circling our head, stomp of each other’s feet while jumping…the energy is just intoxicating!!!  Also very entertained by the people trying to jump line and get closer shot down by some of the  craziest…too funny.

Now there is a playlist and choreo for the show…it has been playing on our tv for the last 2 days…some of you remember some you just make up as you go along.  And Action!!!….they start creating rows…from stage to back….and 100s of drummer walk in and make their way through the crowd (this was a distraction so they could get Beto, Pitbull, Wyclef and dancer’s in) but the volume raises, beach balls are flying and the music is blaring and it starts…. Beto and dancers come up out of the center of the huge angular stage.  WOW!!!! Many of the rhythms were showcased Cumbia, Salsa, African, Asian…then the song/choreo we told to learn “Pause” with Pitbull (do it tonight in class).  And then Wyclef Jean comes up through the middle (Wyclef played with Akon at Bluesfest a  few years…one of my favorite concerts ever) and again 6000+ perform choreo to his song (coming to your class as soon as I get the music).  Finally I can go to the bathroom….I just didn’t want to miss anything but especially Wyclef….both he and Pitbull gave a little taste of what their concert was going to be like…in up coming nights (Fri Pitbull/ Sat Wyclef). And a few more songs are done with the Zumba family and then light come up and Zumbathon is over but the convention keep going.

I have attached a link of the Zumbathon a quick 2min video check it out…it will give you a great idea of what the atmosphere was like…I have brought all kind of ideas, energy and moves…which in the next couple weeks I will be sharing with you!  Now let the Zumba challenge begin!!!

Giselle

g.ellefitness@gmail.com

613-596-3183

• Who wants to be indoors when it is gorgeous outside (not today but the rest of the week looks incredible).  So choose outdoor activities you enjoy…instead of hitting the  gym go for a bike ride/blade/power walk*** on the parkway or the many Ottawa paths or even Zumba in the park.

• Some find the weather too hot to exercise so choose an air conditioned environment like the Ellefitness studio or to exercise early in the morning before the temperature peaks.  Some will wait till the end of the day but make sure you don’t just procrastinate and then not get your exercise accomplished!!!

• Find yourself away alot…have your workout modified and bring tubing to maintain your resistance training or have a program designed using mainly body weight.

Remember to take a look at and plan your schedule on Sunday or Monday….schedule your weekly exercise when it works  when it doesn’t modify when things come up but book it in your schedule/PDA otherwise the week goes by and so does your routine and the progress that you have worked so hard to achieve.  Also take time to consult the weekly forecast not that it is always right but it should be considered in your plan.

Be certain to hydrate well throughout the day to prevent symptoms of dehydration.  Many turn to sports drinks to help them get through their workout….most of these are very high in sugar causing energy spikes so dilute them with water if they are necessary.  If you exercise outdoors…visit a local sports store and purchase hydration belt if you are going to be running/hiking/power walking outdoors or possibly Zumba in the park.

Where sunscreen/a hat /lip balm and clothing that will wick moisture away keeping you more comfortable while exercising.

***Finally be certain to challenge yourself….should you choose activities outdoors monitor your intensity…there are so many things to look at or neighbors to stop and talk to….all this will  your workout effectiveness.  Many clients tell me they walk and yes they do but not at a pace that could be considered exercise…you should become breathless, it should be a challenge to get up that hill…if you have any questions don’t hesitate to ask…I here to help you meet your goals

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183

Drink lots of water.   Why?

Water consumption prior to exercise is a key to your best performance…..

ONCE YOU ARE THIRSTY YOU ARE CONSIDERED DEHYDRATED IF YOU ARE DEHYDRATED YOU WORK AT  50% OF YOUR POTENTIAL

Tests have been done with two groups drinking same amount of water prior and one group drinking continuous during the event results speed did not change but length of time able to continue at that speed was significantly reduced what does this mean “drink” while on the bench for best performance!  Replenish water after each game especially when you have multiple games in the same day or on back-to-back days

Higher levels of dehydration impair mental concentration, alertness, muscular strength and endurance, physical work capacity, and increase risks for heat injury

 Sports drinks are a great choice of fluids……especially if they are not a fan of water but still should consume some water.

Your support with nutrition and water consumption is greatly appreciated and your child will be the one benefiting.

My Recommendations…… constant drinking….send water bottles with your athletes whenever she or he leaves the home.

• 2 cups of water 2 hours prior to game

• 1 cup 1 hour prior

• Sipping water there after to game time

• Replenishing throughout the game while on bench, during time out or injury

• Drinking water and/or sports drinks (that can by diluted with water) immediately after game

• If you are playing or have an activity you should maintaining fluid intake

TOURNAMENT NOTE

You should start consuming extra water prior to the tournament, as water stores will be depleted especially on days when we play multiple games

• still aren’t sure your getting some of the basic dances steps(and maybe starting to get frustrated)

• how does G get her body to move like that?

• my bum doesn’t shake like that…how can I pop my boootie?

• I just can’t do that Samba/Salsa/Cumbia step

• still struggling to engage my core (stomach back and everything in between)

• and any question you have…cause chances are you aren’t the only one….just ask…that is why I offer this workshop

People start a Zumba class for many reasons they love to dance, want to learn some basic Latin dance moves, want to exercise but have FUN while doing so, looking for something to do with friends/daughter.  And for many reason they stop….Zumba buddy stopped attending but don’t let it be because you are struggling with the movements or steps…the Workshop will help so many things click.  Some people take the workshop multiple times…as each time they get something different….and there are so many little tricks that will help you get a better workout.  Come learn them!

As Summer approaches and there are so many fun things to do don’t forget about your Zumba… you have worked very hard  to make the changes don’t fall off the wagon, keep at your fitness…maybe reduce the frequency but try to keep up Zumba/TMC once a week so you’re not starting back from scratch.  As there is nothing more frustrating than to fall out of the habit of your fitness class and then struggle to motivate yourself to coming back.  Yes you may feel a little lost in the beginning…but do remember if its been a while…. you started from scratch when you first began Zumba so you can do it again…I promise!

Dance with you soon

Giselle

g.ellefitness@gmail.com

613-596-3183

It’s only Monday and all three Zumba classes seemed to build on each other….  OMG if it continues this way who knows what this week could bring…I have many plans to share some short-term  with a couple new songs on Wednesday! long-term a Ellefitness PARTY and hopefully a new location Ottawa…Lights Camera Action! LETS DANCE !!!

Giselle Bergeron-Raganold

g.ellefitness@gmail.com

613-596-3183