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Monthly Feature: The Importance of Exercise!!                                           November 2009
    Many people today are less physically active during their daily routine, due to the use of cars, labour-saving
machinery, moving stairs, lifts, and so on. As well, food is far more plentiful, varied, quick and easy to prepare,
making it more difficult to keep the required energy balance. Energy input (food intake) becomes greater than energy
output (activity) when we eat more than we need or use and an excess of energy soon translates into excess weight.
To correct this energy imbalance, it's important to maintain an effective level of activity. Exercise increases the rate at
which your body uses energy (kilojoules) and burns up stored energy (fat), promoting weight loss.
    Increasing your level of physical activity will not only decrease the amount of fat your body is carrying, it will also
improve your overall fitness — that is, the function of your heart and lungs.
Remember the following points:
 When you exercise, your effort must exceed that of your normal daily activities.
 As the exercise becomes easier, the intensity needs to gradually be increased so that a level of effort is
maintained during the session.

There are two important types of exercise: toning and aerobic. Let's take a closer look at each of these.
Toning exercise
 Improves muscle strength and flexibility.
 Each muscle group is worked separately.
 Movement becomes easier and muscles less flabby as they shorten and strengthen.
Aerobic exercise
This type of exercise makes your heart and lungs work harder and increases your metabolic rate. Examples of
aerobic exercises are walking, running, cycling, swimming and dancing. Children engage in this type of activity
naturally. When they play with friends outdoors or at school, they run jump, skip, climb and ride bikes.
Aerobic exercise:
 Promotes weight (fat) loss.
 Improves your muscle tone.
 Works the large muscle groups in your arms/legs/trunk.
 Increases your level of fitness.
 Improves the functioning of your cardiovascular system ie. your heart and lungs.
How much exercise do I need?
To maintain or improve your fitness, you should exercise continuously at a steady pace for 20-30 minutes at least
three times each week. To lose weight, however, you may need to exercise for up to 60 minutes four to five times per
week. It may be more appropriate for some people to start with a shorter exercise period at more frequent intervals,
depending on weight and fitness levels and build it up. You just need to start being more active than you are at
present to start burning up existing fat while improving your fitness.
Important note: never commence an exercise program without medical guidance, especially while you are
overweight. Be guided by your doctor's advice.

ZUMBA with NANCY                                           609-369-3719
Recipe Corner
  Crustless Pumpkin Pie
  1 can pumpkin (15 oz)                             Egg Nog
  1 can evaporated skim milk (12 oz)
  3/4 cup egg substitute (or 3 egg whites)
  1/2 tsp salt                                      2 POINTS
                                                    per serving
  3 tsp pumpkin pie spice
  1 tsp vanilla
  2/3 C. Splenda (or sugar) or to taste             Ingredients:
  Instructions:                                     4 cups skim milk
  Combine all ingredients and beat until            12oz. evaporated skim evaporated
  smooth.                                           4 eggs
  Pour into a 9" sprayed pie pan                    1/2 cup sugar
  Bake at 400 for 15 minutes, and then at           1 tsp. vanilla
  325 for 45 minutes or until a knife inserted in   center comes out clean.
  Serves 8
                                                    Heat milk, evaporated milk, eggs, and sugar over
  Whole Pie: 8 points (or 1 pt. for 1/8 pie)
                                                    medium heat about 10 minutes, until slightly
                                                    thickened. Do not boil. Stir over a bowl of ice water
  TIP!                                              2 minutes. Stir in vanilla; cover and chill 4-24 hours.
  Top this pie with a little fat free Cool-Whip     Add more skim milk if needed to achieve desired
  for even more of a treat! Counts as a             consistency. Top with ground nutmeg just before
  vegetable serving and high in fiber!              serving.

  Rosemary Sweet Potatoes                           Yield: 22 servings - 1/2 cup each
  2 POINTS                                          2 POINTS per serving
  per serving
  Ingredients:                                      Nutritional Information:
  3 large sweet potatoes                            Per serving: 99 cal, 1 gm fat
  2 tablespoons extra-virgin olive oil
  2 teaspoons coarse sea salt
  1 tablespoon finely chopped fresh
  rosemary leaves

  Peel the potatoes. Cut into 1" slices. Place
  in a single layer on a baking sheet. Sprinkle
  over the olive oil, salt and rosemary. Toss
  with fingertips to coat. Place in a preheated
  450 °F. oven. Roast for 20 minutes or until
  potatoes are fork tender.

  Yield: Makes 10 servings.
  2 POINTS per serving

  Nutrition information:
  Calories 55.62, Fat 2.45 g, Protein 0.54 g,
  Carbohydrates 7.96 g, Dietary Fiber 0.28 g

ZUMBA with NANCY                       609-369-3719
ZUMBA Schedule

Atlantic Cape Community College:
Monday: 6-7 PM Zumba Gold (Nancy)
Cologne Volunteer Fire House:
Thursday: 7-8 PM Zumba Basic (Nancy)
Hammonton Health & Fitness:
Tuesday: 5:30-6:00 PM Zumba Toning (Nancy)
          6-7 PM Zumba Basic (Nancy)
         7:00-7:30 PM Zumba Toning (Nancy)
Friday: 5-6 PM Zumba Basic (Nancy)
           6-7 PM Zumba Toning (Nancy)
8 Workout Secrets of Top Trainers
    1.   Buddy Up
    2.   Shorter Workouts can be as effective as longer ones
    3.   Add variety to see results
    4.   Intensify for more strength
    5.   Know your excuses and head them off
    6.   Make it Fun
    7.   Schedule and Commit
    8.   Reward yourself

“We do not stop exercising because we grow old - we grow old because we stop exercising.”
Dr. Kenneth Cooper, Cooper Institute.
Upcoming Events
Common Sports Injuries

Fee:          $0 (Free)
Description: Educational lecture geared towards coaches, parents, and athletes on common sports injuries.
             Detailed information on pre-season conditioning and injury prevention will be provided as well
             as discussion on proper protocols for return to play after injury.

              Small workshop on flexibility and conditioning exercises will be performed. 1-hour

              To reserve your seat click "register online" below or for more information please call 1-888-569-
              1000 Mon-Fri 8:30am-5:00pm.

Nov 17, 2009 Tues.

Date: 11/17/2009 Time: 7:30 PM - 8:30 PM

2500 English Creek, Bldg 200
Egg Harbor Twp., NJ 08234    1-888-569-1000.

ZUMBA with NANCY                                       609-369-3719
And The Last Word Goes To?
By Nancy R. Messinger
Majesco Entertainment Company and Zumba Fitness have announced a partnership to
bring the Zumba fitness experience to the Wii for the holiday season of 2010. If you
aren’t familiar with the late night infomercials, the “one-of-a-kind” exercise program
pairs Latin rhythms with dance steps so you can “party” your way into shape.

“As the biggest trend in fitness right now, Zumba has effectively transformed the way
people work out,” said Jesse Sutton, Chief Executive Officer, Majesco. “This dance-
infused fitness party is the perfect complement to motion-based gaming and we’re
excited to offer players a totally new, and incredibly fun, means to achieve their personal
fitness goals.”

Through invigorating, high calorie-burning fitness classes, Zumba Fitness has helped
melt the pounds and inches off more than five million Zumba-enthusiasts in more than 75
countries. This addictive new fitness craze blends Latin and world rhythms with easy-to-
follow dance moves to help fans successfully tone and sculpt the body while burning fat.

ZUMBA with NANCY                         609-369-3719

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