Health, fitness evangelist & expert! Christian, wife, dog lover, scifi geek, vegan, optimist, Zumba instructor & more. Love sharing health & fitness tips and connecting with fellow instructors!
I'm not taping expert. I was introduced to it by a friends husband and I'm in love with kinesio tape now. It's like magic tape. My foot was hurting because I rolled my ankle and 1 piece of tape on it miraculously made the pain go away with no medication. I was floored.
Kinesio tape or kinesiology tape is said to stretch up to 140% it's original length. It mimics the feel and thickness of skin. Using different stretch percentages and angles, it is said to help support the muscles and joints. Some argue that there is little benefit to taping, but many athletes and rehab patients like myself may beg to differ. I was very surprised at the instant results I felt and I was very skeptical.
Since I'm no expert I have relied on 2 very useful YouTube channels for most of the techniques I have used specifically for my foot, ankle and knee.
I've used 2 types of tapes so far: KT Tape and Kinesio Gold. So far my preference was the Kinesio Gold which I got from Amazon. It held better throughout my workouts, whereas the KT Tape began to come off after my workout. Both tapes were easily removed and did not hurt or leave a residue. I liked getting the colored tapes because that's the kind of person I am.
Link to the Amazon Kinesio Tape I liked. It comes in different colors and lengths.
All you have to do is dance and Zumba donates to help end world hunger. What could be easier? So, for those of you that might need a little assistance, here you go. First you need a smart phone.
1. Look for the Zumba Fitness application.
2. Find a class so you can set up your favorites and make it easier to check in each time.
3. Narrow your search to make it easier.
4. Choose the class.
5. Add the class to your Favorites for easy check in.
6. Repeat process till you add all your favorite classes to your Favorites list.
7. Now the app will automatically ask you if you want to check in each time you go to Zumba. Share your check ins on Twitter, Facebook and with your friends.
Now, go share the app, and Zumba your butt off... Literally. =]
Note that all the DVD Sets come with Toning Sticks, so it's the best deal to buy the Toning Sticks as part of a DVD set. Get 10% off your Zumba DVDs & Toning sticks here:
www.zumbalana.com
If You Want to Live a Happy Life - You Need to Learn to Love Your Body
Let's get real. Most people will continue to yo yo diet if they hate themselves. You may think this is a good motivation, but I certainly don't find self loathing motivating. If anything when I'm not feeling happy about myself, I'm more inclined to eat unhealthily.
Hating yourself is not going to help your situation if you are overweight. So, you need to just say, here I am and I'm moving forward from here. When you commit to get healthy, you have something to be happy about and something to like about yourself. You have taken a huge step forward.
Don't torture yourself about having to lose weight. Most weight loss is a long journey. So, you should be healthy and patient. And you will learn alot of patience when you are on a fitness journey.
Also note there is a big difference between weight you need to lose for health reasons and weight you want to lose for vanity reasons. Vanity weight is usually 20 or less pounds that you want to lose so you look good in something or another. Weight you need to lose is weight you have to lose or you will suffer some health consequence like high blood pressure, high cholesterol, heart problems, type 2 diabetes, joint problems, and on and on.
I don't care about your vanity weight. Sorry, not a big fan of killing it to lose 5 lbs. I do care that everyone is happy and healthy. So, if you are on this journey and want to connect, please feel free to find me on Facebook.
Once u have the info. Your health is your responsibility.
If you are trying to get healthy, do your research. Find out what are...
-organics/gmo and how do they effect you,
-chemicals, how do they effect your hormones and metabolism,
-grass fed beef, wild caught fish, how are they more nutritious and how do they effect the environment?
Not sure? Follow my 31 Days to Cleaner Eating Series on YouTube, my blog http://coachlana.blogspot.com or Vimeo. I would love to help you figure it out.
A different way to think about it is. If someone told you that you needed to accept Jesus into your heart to be saved, you have a choice. You choose to believe or not. I know, strange example, but it's the first thing that popped into my mind, so go with me. Once you learn the effects of chemicals, you have a choice to stop eating them or keep going. Once you learn about wild caught fish, grass fed beef, free range chicken and how they effect your health and the environment, you have another choice. It's your choice.
Your health is your choice. You reap what you sow.
Choose well. Get educated. Ignorance is not bliss & not knowing can hurt you and those around you.
Your feet are very important. If it wasn't for foot yoga and stretching I would not be walking. So, I made this video to show 1 simple foot yoga routine. Try it for a week and see how you feel. Even better is try http://www.yamunabodyrolling.com/ for a great dvd and foot yoga routine. Plus other great yoga products.
Foot yoga routine. Place just the bottom of the heals of the feet on the floor, press into the floor, allow the edges of the feet to lower also, then the ball of the feet join the party. Place one toe at a time starting with the pinky toe, then squeeze the toes and then lift all the toes and then the balls. Begin again.
Try doing it when you wake in the morning and before you go to sleep at night to fit in a couple times a day. Foot yoga helps you isolate the muscles to strengthen and stretch your feet. You are nothing without your feet. So add this to your daily routine. If you work in an office, strip those shoes off and do it under your desk.
Thanks for watching, listening, reading. If you want to connect, you can find me on Facebook. http://facebook.com/coachlana
Most Important Characteristic of a Group Exercise Instructor is Humility, whether you are a new instructor or a veteran instructor.
I've been working in the fitness industry since 1999 and have helped train a lot of instructors. I love mentoring instructors. And I love growing and learning.
Being humble is being open, kind and gracious to everyone.
1. Other instructors. Learn from every instructor, even the newest instructor. Everyone has something to contribute. Never ever belittle or talk negatively about another instructor.
2. Other formats. Every format has something for someone. It's important people get fit and move. Just because a fitness program or class is not right for you, it does not mean it's not good for someone else. Encourage people to try new things and try them yourself. Never ever talk negatively about another fitness program. Are you feeling a common theme?
3. Other clubs/facilities. Every club attracts and is good for different people. LA Fitness works for one person and 24 Hour Fitness is better for someone else. A small personal training gym makes one person happy and a boot camp in the park is better for another. So, what should you do? Don't talk negatively about other clubs/facilities. They help people move. That's the point.
4. Continuing Education. Never stop learning. Attend as many classes, conferences, events as you can. Don't forget there are lots of online free resources too. Sign up for newsletter for popular fitness organizations like AFAA, ACE, IDEA...... (www.afaa.com, www.acefitness.org, www.ideafit.org...)
5. Yourself and Abilities. Always approach feedback with an open mind. Yes, you will get the crazy complainers. But, take a step back before you get in the habit of ignoring feedback. You get the idea. Take the feedback, think about it, ask other instructors, and see if there is something you can do to improve. That is true humility. Especially for those of us that are vets. We think we are the bomb-digity. But, guess what? We should always be improving.
I hope this helps. The theme, be open minded, positive, and continuously seeking to improve.
On V-Day’s 15th Anniversary, 14 February 2013, we are inviting ONE BILLION women and those who love them to WALK OUT, DANCE, RISE UP, and DEMAND an end to violence against women.
ABOUT ONE BILLION RISING
ONE IN THREE WOMEN ON THE PLANET WILL BE RAPED OR BEATEN IN HER LIFETIME.
ONE BILLION WOMEN VIOLATED IS AN ATROCITY
ONE BILLION WOMEN DANCING IS A REVOLUTION
On V-Day’s 15th Anniversary, 14 February 2013, we are inviting ONE BILLION women and those who love them to WALK OUT, DANCE, RISE UP, and DEMAND an end to this violence. ONE BILLION RISING will move the earth, activating women and men across every country. V-Day wants the world to see our collective strength, our numbers, our solidarity across borders.
What does ONE BILLION look like? On 14 February 2013, it will look like a REVOLUTION.
ONE BILLION RISING IS:
A global strike
An invitation to dance
A call to men and women to refuse to participate in the status quo until rape and rape culture ends
An act of solidarity, demonstrating to women the commonality of their struggles and their power in numbers
A refusal to accept violence against women and girls as a given
A new time and a new way of being
The City of Los Angeles is rising! Join One Billion Rising in the call to stop violence against women as we dance at LA Live's Nokia Plaza in downtown Los Angeles. Flash mobs, celebrity speakers...and MORE!
Make sure you learn the steps to Break the Chain because we'll be in the Plaza showing our moves to Los Angeles and making sure our voices are heard in the demand to address, and end, violence against women once and for all.
Time: Thursday, February 14, 2013 6:00 PM - 7:00 PM PST
Host: Jason Sywak
Location:
Nokia Plaza (Los Angeles, CA)
750 Chick Hearn Court
Los Angeles, CA 90015
Maps:
Google Maps
MapQuest
Yahoo! Maps
Directions: Nokia Plaza is at the LA Live Entertainment Complex in Downtown Los Angeles, near the corner of Figueora and Chick Hearn Court.
How To: Debbie Allen Teaches Break the Chain Dance
How to: "Break the Chain" Choreography
Mirrored Choreography Literally in the Mirror
I wished there was an official Break the Chains mirrored choreography. It would make it so much easier for me because, it's evident I'm not a dancer. So, Renee and I decided to film ourselves practicing in the mirror to make it easier for you to learn it. We used the choreography video from the Senior dance class at Brooklyn High School of the Arts teaching Debbie's moves! They were amazing and made it easier for us to memorize. I'm grateful to Rene for helping me get some of the moves and counts down.
I'm still working on it and looking forward to bringing this choreography to Zumba and doing the dance on February 14th, 2013 in Los Angeles, CA. Let go, have fun and don't worry about getting it right. Do the dance, listen to the song, feel the intensity of what it is saying and let yourself be free. Support the movement at http://onebillionrising.org/.
Words to the song Break The Chains:
Break the Chain Lyrics
Lyrics by Tena Clark Music by Tena Clark/Tim Heintz
Intro- I raise my arms to the sky On my knees I pray I’m not afraid anymore I will walk through that door Walk, dance, rise Walk, dance, rise
I can see a world where we all live Safe and free from all oppression No more rape or incest, or abuse Women are not a possession
You’ve never owned me, don’t even know me I’m not invisible, I’m simply wonderful I feel my heart for the first time racing I feel alive, I feel so amazing
I dance cause I love Dance cause I dream Dance cause I’ve had enough Dance to stop the screams Dance to break the rules Dance to stop the pain Dance to turn it upside down Its time to break the chain, oh yeah Break the Chain Dance, rise Dance, rise
In the middle of this madness, we will stand I know there is a better world Take your sisters & your brothers by the hand Reach out to every woman & girl
This is my body, my body’s holy No more excuses, no more abuses We are mothers, we are teachers, We are beautiful, beautiful creatures
I dance cause I love Dance cause I dream Dance cause I’ve had enough Dance to stop the screams Dance to break the rules Dance to stop the pain Dance to turn it upside down It’s time to break the chain, oh yeah Break the Chain, oh yeah Break the Chain
Dance Break Inst.
Dance, rise Dance, rise
Sister won’t you help me, sister won’t you rise x4
Dance, rise Dance, rise
Sister won’t you help me, sister won’t you rise x4
This is my body, my body’s holy No more excuses, no more abuses We are mothers, we are teachers, We are beautiful, beautiful creatures
I dance cause I love Dance cause I dream Dance cause I’ve had enough Dance to stop the screams Dance to break the rules Dance to stop the pain Dance to turn it upside down Its time to break the chain, oh yeah Break the Chain, oh yeah Break the Chain
