Ellefitness

Last week during a Zumba class one of my participants that at times can sporadic in their attendance made a comment “this is so much easier when I attend regularly“.

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

Posted in Zumba

So many people get frustrated when explaining that they are exercising but still not getting the results they want…the first thing I ask is what nutritional changes have they made and then suggest keeping a LOG

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

Posted in Zumba, Zumba Gold, Personal Training, Ellefitness
Tags: Zumba, Ellefitness, Ottawa, exercise, Fun, energy, fitness, Giselle, goals, health, weight loss, class, nepean, Zumba Gold, workout, activity, Monday, gym, clean eating, nutrition, balance, portion, recommended, fitness Log

Being a Personal trainer…often people talk to me about weight loss and the first thing they tell me is they eat really healthy. They exercise but they don’t seem to be seeing the changes they had hoped for…and are starting to get discouraged.

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

Posted in Zumba

Protein is one of the basic building blocks in cells and tissues that make up our bodies.  It is 16% of our total body weight but more than that it is required for building and repairing muscle and tissues, red blood cells, hair and finger nails and for synthesizing hormones.  Keeping that in mind protein does not build muscles exercise does.

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

Posted in Ellefitness, Personal Training, Zumba
Tags: activity, balance, carbohydrate, class, exercise, fitness, goals, muscles, nutrition, protein, strength training, weight loss

I had such a great road trip with My Nanny….we got to see my cousin Jillian play her last home hockey games for SUNY Oswego (NY state University), visit the Oswego Lakers locker room, watch how they raise their jerseys of their Senior players when they are ending their journey and have a special ceremony….(wow  American University teams are really taken well care of)…quite the experience.  Some quality time with her family and my Nan.

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

Posted in Ellefitness, Personal Training, Zumba, Zumba Gold
Tags: balance, clean eating, eating, Ellefitness, energy, food, health, nutrition, nutritious, options, selection

The week leading up to Dec 17th was busy and hectic but well worth it.  As many of you are aware I headed to the Dominican Republic….I left with 20 of my family members to Punta Cana.  The plan was share 2 glorious weeks at Ocean Sand and Blue having downtime with my family and then spend an extra week teaching Zumba for 2 resorts.  After a few days of Sun, I started getting restless so I decided to approach the fitness/entertainment staff  about offering a few Zumba classes.  Well believe it or not they had no idea what Zumba was ???  I know I couldn’t believe it either…so I was directed to the Entertainment manager and although he was interested he said he couldn’t pay me…I told him I was just looking to share my class with those that were there.  It turned out that I taught Zumba at 5pm everyday from that day on right beside the pool bar so some days I had as many cheering from the water/pool bar…and they loved it staff and guest alike.   I got to meet some other instructors who were on vacation that took my class but the best of all I introduced some newbies to ZUMBA and  now some of them are at home looking up Zumba classes to participate others were staff looking into getting their license.  Often I had someone say to me…. “I have been watching your class all week but  I just had to try it before I go home”.  I was blessed with a true following ranging from 3 to 50,60,70 much much older as my Nanny 90 years old would come and watch my class everyday.   “Rain over me” became a resort favorite….a couple nights in the disco when the song came on the entire bar was doing my choreography….an incredible experience.  I met a bunch of people from Ottawa and they may be joining us in class in the  near future.  The energy, people the experience was unreal….I do hope to get back to the H10 Ocean Sand and Blue…big thanks to so many that made my trip special Jesus, Alexander,…and DJs.

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

Posted in Zumba
Tags: activity, balance, class, Ellefitness, energy, fitness, Fun, Giselle, nepean, Ottawa, Stittsville, Zumba