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5 Snacks to Eat Before Your Dance or Zumba Class

Posted on November 1, 2022December 12, 2023 by CaseyAdmin

Dance and Zumba uses up a lot of energy and burns a lot of calories, making what you eat super important. This list will come in handy if you want to learn the ins and outs of eating before dance practice. Learn the nutrition you need to perform and work out at your best. Make sure to keep snacking, keep hydrating, and keep dancing!

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Regularly exercising is one of the best things you can do for optimal health. The food you eat before a workout is critical. For your body to perform at its very best, it requires targeted energy and nutrients before you lace up your running shoes or hop on the bike.

It can also be helpful to know that successful pre-workout snacking isn’t just about what you eat. It’s also about when you eat. After all, attempting a downward dog or a spin class on a full stomach isn’t very comfortable.

That’s why it’s important to give your body roughly one to three hours to digest and absorb the nutrients in your snack. When that’s not possible, eating a lighter snack about 30 minutes prior to exercise can also do the trick.

No matter what your schedule is like, these five satisfying snacks can deliver the fuel healthy muscles need for peak performance.

2-3 Hours Before a Workout

Whole-Grain Crackers and a Glass of Nonfat Milk

Carbohydrates are your muscles’ favorite energy source. Trouble is, exercise can quickly burn through muscles’ carbs stores, resulting in fatigue. No wonder athletes like to top off their carbohydrate reserves ahead of time. For the average to moderate exerciser a good daily goal is about 2 to 3 grams of carbohydrates for every pound you weigh.

Fueling up a couple of hours before a workout calls for snack that’s hearty enough to keep you full yet low enough in fat for easy digestion. Whole-grain crackers with a glass of nonfat milk check both boxes. Sixteen small whole-grain crackers (Original Wheat Thins) and a cup of nonfat milk provide 33 grams of carbohydrates for sustained energy with less than 5 grams of fat. In addition, you’ll obtain fluids plus 319 milligrams of sodium to help replace the amounts of this electrolyte that are lost in sweat.

1 Hour Before a Workout

Ricotta Cheese on Cinnamon Raisin Toast

Ricotta cheese is a creamy, delicious topping for carbohydrate-rich cinnamon raisin toast. It’s also packed with calcium, a mineral that helps muscles contract. Spread 1/3 cup part-skim ricotta on a slice of whole-grain cinnamon raisin toast, and in return, you’ll get 24 grams of carbohydrates plus 20 percent of your daily calcium.

Instant Oatmeal

When you need a quick, convenient pre-workout snack, grab a packet of instant oatmeal. Because it’s portion-controlled, it provides just enough energy without filling you up too much. At the same time, you’ll still get plenty of carbs (19 to 27 grams per packet, depending on whether it’s plain or flavored). To boost carb intake, you could also add banana slices and dried fruit to the oatmeal. And it takes less than 2 minutes to prepare in the microwave. If you’re planning a long workout, pair it with a glass of non-fat milk or soy milk for additional fluids and calories.

Or, for another speedy pre-workout snack try a Zone Perfect Classic Bar in yummy flavors like Chocolate Chip Cookie Dough or Chocolate Peanut Butter. They’re packed with 24 grams of carbohydrates, electrolytes like sodium and potassium, plus B vitamins to support metabolism.

A Fruit Smoothie

Did you know your muscles are roughly 75 percent water? That’s more than your heart, brain or skin, so make hydration a priority before each sweat session. One delicious way to pre-hydrate is by sipping a small fruit smoothie. To make it, blend 1 cup frozen berries, ½ cup non-fat plain Greek yogurt, ½ cup unsweetened vanilla soy milk and a tablespoon of honey. You’ll net nearly a cup of water and 41 grams of carbohydrates plus polyphenols, powerful substances in berries believed to help reduce inflammation and speed muscle recovery.

30 Minutes Before a Workout

A Piece of Fresh Fruit

When you need pre-exercise energy in a hurry, think fresh fruit. Apples, bananas, and oranges are a cinch to grab on the go or to toss in your gym bag. Plus, they’re packed with easy-to-digest, energizing carbohydrates (roughly 15 to 20 grams of carbs apiece).

As important as pre-exercise fuel is, don’t forget to replenish afterward. For optimal muscle health, a balanced post-workout snack can feed worn, tired muscles the nutrients they need to refuel, recover, and repair.

Feel happier & more energetic than ever with our classes. With all the classes we offer, you’ll sweat, smile, and repeat as many times as you want and never be bored! Let’s burn some calories and have fun with ABC Fit Studio! Schedule your first session today at 949-305-3310 or visit our Facebook Page.

Reference: [https://www.nutritionnews.abbott/healthy-living/active-lifestyle/5-snacks-to-eat-before-a-workout/]

7 Benefits of Pilates for Every Body

Posted on October 1, 2022December 12, 2023 by CaseyAdmin

The Pilates reformer and practice offer all the benefits that lead to daily life improvements and relief from the pain associated with physical imbalances. It can be a very efficient workout tool to strengthen and lengthen muscles. Learn more about the benefits below and get ready to begin a new chapter in your exercise journey. Don’t be held back if you’re unsure about starting something new — we can walk you through with our one-on-one coaching — and make the process very enjoyable! Just call us and see!

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What’s the difference between Pilates and Reformer Pilates? When it comes to mats vs. reformers, both Pilates types are focused on moving in a slow and controlled manner to strengthen your muscles and improve posture and alignment.

But mat Pilates involves creating resistance with your body weight and sometimes other hand-held props while, you guessed it, planted on the floor. And, on the flip side, the reformer is a tricked-out platform that uses a spring system as resistance, Gia Calhoun, Pilates instructor and vice president of Pilates Anytime, tells LIVESTRONG.com. “The reformer has different compartments, including a carriage that moves and is connected to springs, which attach to the frame,” she says.

By exercising on the reformer’s moving carriage, or platform, you’re not only able to enjoy the base benefits of Pilates — including better back health, flexibility and body awareness, you’re able to take them to the next level.

Read on to learn all of the benefits of the Pilates reformer machine.

7 Ways the Pilates Reformer Benefits Your Workouts

1. It Challenges Your Entire Body

Pilates is known for placing a big emphasis on core strength. The reformer keeps that focus, but also makes it easier to strengthen your entire body.

“There are more arms- and legs-specific exercises for the reformer,” Calhoun says. For instance, with the machine, you can use the straps to do arm and leg curls, shoulder raises, and glute kickbacks.

2. It Lets You Control the Resistance

Because the reformer uses springs as resistance erectile dysfunction, and you get to attach and detach the springs you want, you also get to select just how “heavy” any given exercise feels.

For example, if you have trouble with squats, you can do them lying on your back on the reformer. By pressing your feet against the end of the reformer, you can do squats without putting as much stress on your knees and without needing to balance.

Or, if you want to up the challenge on your body-weight squat, you can choose the reformer’s heaviest springs and put your muscles to the test.

3. It Works Your Muscles Multiple Ways

The Pilates reformer benefits your muscles by working them through each of their three possible actions: concentric, eccentric and isometric, Calhoun says.

Concentric movements are what you probably think of as muscle contractions — they involve your muscle fibers shortening and working with resistance.

Eccentric motions are the opposite, and equate to your muscle fibers lengthening. For example, when you lower from a forward fold to a plank, your abs work eccentrically to control your lowering. Reformers make it easier to work your muscles eccentrically during Pilates exercises.

Last but not least, isometric movements are the hold-it-right-there poses that are all about control. Again, here’s a place where reformers really excel.

4. It’s Versatile

The reformer provides endless ways to do strength exercises, thanks to the multiple attachments and props you can add like jump boards, poles, and plank bars.

With them, you have the option to do closed-chain movements or open-chain movements — meaning your hand or foot is fixed to an object (the platform of the reformer) or is able to move freely (usually the foot or hand is in a strap). You can do exercises lying down, kneeling, or standing up.

This makes it easy to customize your workout according to your fitness level, goals, and work with any physical considerations like previous injury.

5. It’s Gentle on Your Joints

Another benefit of the Pilates reformer is that it involves no impact on your joints, Calhoun says. Plus, when you do exercises from a seated or lying position, it’s non-weight-bearing — meaning you don’t have gravity challenging your joints.

This makes it a great cross-training workout for runners, and also a solid workout method for people with arthritis or other health issues that make high-impact workouts painful or unsafe.

Reformers are also great for rehabbing injuries, Calhoun says. (Though you’ll definitely want to work with your doctor and a certified Pilates instructor if you’re currently rehabbing an injury.)

6. It Trains Your Full Range of Motion

The bars and cables of the reformer help move your body through a full range of motion — something you might not be able to do on your own. When you hold the cables at your arms or fix the cables to your feet, you can’t help but extend to the fullest to follow their track.

“It’s easier to cheat on the mat, whereas the reformer you have to move a certain way,” Calhoun says.

You might have heard that reformers “lengthen” your muscles or give you “long and lean” muscles. You can’t ever make your muscles longer than they actually are, but what you can do is extend your muscle through its full range of motion. This gets the entire muscle working, not just a portion of it, Calhoun says, and also provides a dynamic stretch as you’re strengthening.

Working your muscles through a full range of motion is great for maintaining mobility and increasing strength, and is important for everyone, but especially important as you age, Calhoun says. “If you don’t use it, you lose it.”

7. It’s Fun

You might not think this when you’re first learning to use it (because it can feel pretty dang hard at first), but the reformer can actually be really fun.

It’s a creative way to move your body and, once you’re experienced on the reformer, you may be able to do more flashy and acrobatic moves than you can on the mat. The possibilities are endless, and there’s always a new challenge you can work toward to keep your workouts fun and interesting.

At ABC Fit Studio, we offer different types of Pilates classes, from beginners to advanced. Our focus is on health and wellness, and we will help you commit to exercising by adding fun and diversity to your practice. Visit our Facebook Page, or schedule your first session today at 949-305-3310.

Reference: [https://www.livestrong.com/article/261676-benefits-pilates-reformer-exercise/]

What to Wear to a Zumba Class

Posted on July 2, 2022December 12, 2023 by CaseyAdmin

Wondering if there is a specific Zumba outfit or sports kit that you have to wear to class? The answer is no (Phew! Like we needed another thing to think about wardrobe-wise!). While there is no outfit, certain types of clothes can, however, provide more comfort. Zumba fitness classes burn a lot of calories and are generally high-impact, so you definitely want loose material and supportive undergarments. Here are some tips on comfortable clothing.

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If you do other fitness activities, you probably already have everything you need for a Zumba class in your closet:

Sports bra. For women, a sports bra is an essential piece of gear for a Zumba class. There is a lot of movement in all directions during a typical class, so you’ll want a high impact sports bra that is supportive enough to keep you comfortable.
Athletic T-shirt or tank top. While some women will feel comfortable going through class in the sports bra alone, most choose to wear a T-shirt or tank top over the bra. You want something that is relatively tight-fitting, so it doesn’t get in your way.
Leggings. A quality pair of leggings is the perfect choice for bottoms at Zumba. Leggings will help keep your muscles warm throughout the workout without being restrictive in any way. Plus, these days it’s easy to find leggings with all kinds of fun colors and patterns, so you can show off your personality and style while wearing this functional garment!
Shoes. You’ll be doing a lot of dance movements, like side-to-side lunges and pivots. Consider wearing lightweight dance sneakers, cross trainers, or old running shoes—a worn-out tread is actually better for pivoting, creating a “spin spot.”

That’s it! One of the great things about Zumba is the minimal gear required to get started. There is nothing left to do now but get dressed and get to class!

Synthetic All the Way

When picking out your outfit for class, favor pieces made with synthetic fibers as opposed to cotton. It’s true that cotton garments can be quite comfortable for casual wear, but they don’t perform very well in a workout setting. A cotton garment will soak up your sweat and hang on to that moisture for the rest of the class, leaving it wet and heavy, and potentially causing chafing issues.

On the other hand, synthetic fibers dry quickly and help you stay comfortable all workout long. With a lightweight feel that lasts throughout your Zumba class and beyond, synthetic athletic wear is the best choice.

Emphasize Comfort

With Zumba, the primary goal is to get a great workout, but these dance-based classes are supposed to be fun, as well. They provide an opportunity to let your inhibitions go, show off your moves, and interact with others. With those goals in mind, you want to be as comfortable as possible when dressing for each class. That means wearing items that will allow you to move freely while boosting your self-confidence. If you aren’t feeling good about what you’re wearing, it’s going to be hard to fully immerse yourself in the Zumba experience.

Adjust to the Studio

Once you’ve attended a class or two at your local Zumba studio, you can adapt your apparel based on the conditions you find. Specifically, you may need to tailor your outfits to match the temperature of the facility. A tank top might feel a little too cool, or a T-shirt and full-length leggings might be too warm. Whatever the case, the experience you pick up in your first few classes will help you dress more comfortably in the future.

Keep Your Zumba Clothes Smelling Fresh!

When you give your all in a Zumba class, a couple of things are assured. For one, you’ll have a great time, and you will be looking forward to booking your next class.

If you’re looking for a friendly environment, personalized attention, and fun workouts, we are here for you. We have a wide variety of options and private sessions available. Keeping up with your workout plan will be easier than ever. Give us a call at (949) 305-3310 to get started. Join our online community on Facebook here.

Reference: [https://www.windetergent.com/blogs/how-to/what-wear-zumba]

Dance Benefits for Children And Caregivers

Posted on May 2, 2022December 12, 2023 by CaseyAdmin

Dance has always been a part of human culture, rituals, and celebrations. Today, most dancing is about recreation and self-expression. If you’re a mom and you’re looking for time for yourself, dancing is an enjoyable way to be more physically active and stay fit. Try our Zumba classes! Want to get moving at home with your little one(s)? Here we explore the benefits of dancing — for both you and the kids in your life!

The benefits of dancing for a small child – and mom – are endless. New moms will notice that little ones like to move to music, even before they can walk. As little things, they will pull themselves up, and hold onto a rail or surface while their knees bop up and down.

Dancing doesn’t just get you moving either, it also helps one stay in tune with their emotions. It helps shed extra pregnancy weight, and it also keeps mom and baby’s heart and health in check.

Then there are the social benefits of dance. Dancing with a small child will enhance a mom’s bond with her child, and children dancing together will teach all involved to relate in healthier ways with each other and to be mindful of each other’s personalities, emotions, and movements. Here are 10 reasons why dancing is good for both mom and her small baby or child.

1. Cardiovascular health

Dancing is good for the heart in more ways than one. It’s good for the emotional center of one’s being, but also the physical heart.

Half an hour of dance four to five times a week is enough to benefit mom and baby who will not only feel energized from the experience but will enjoy improved cardiovascular health. Moving to music gets the blood flowing and the heart pumping and both mom and her small child will feel more alive.

2. Balance

Dancing works on the core muscles of one’s body with movements emanating from the inside outwards. These core muscles are pivotal in balance and body alignment and dancing regularly will change the way both baby and mom carry themselves.

It will also keep them strong from the inside out. This core strength will help both adults and children with other physical activities and sports.

3. It is for everybody

No one is excluded from dance. Sure, not every mom is created to be a prima ballerina, but every mom can participate in some form of dance or another. The same goes for babies and small children.

Dancing, like walking, is within every human being’s reach. This means that any baby and any mom can get moving to music – and enjoy themselves… no excuses! At the same time, anyone of any age can move to music, baby included.

4. There are so many types

There is a style of dance to suit every personality. Some prefer a slower waltz, others, a jazzy interlude. Then there are children’s favorites, with actions and well-known melodies. There is also modern, hip-hop, freestyle, street dancing, country-style barn dancing, line dancing, and the list goes on.

The sky’s the limit when it comes to dance and every mom-child duo can find a dancing theme and style to suit their unique temperaments, ability, and relationship.

5. It is gentle on the body

A new mom might feel overweight, out of sorts, or still, be recovering from labor. This is why dancing with a baby is such a great way to get back into shape. Mom can waltz with a baby around the living room, taking things at her own pace, while getting an emotional, psychological and physical work-out.

The little one will enjoy the movement and learn to appreciate music and dance from a young age. It is low impact (mostly) which means knees and back joints will remain relatively protected. Mom and child can also work out according to their own physical ability and fitness level.

6. It is fun

Whoever said dancing is not fun has never done a country-western line dance with a group of laughing friends, or stood to be a Grease Lightning legend on the dance floor.

Dancing engages all of the senses and it also engages one’s sense of humor. Mom and tot can have fun twirling and making up their own dance moves. Laughter will definitely color dancing sessions with a small child. A new mom will probably even battle to keep up!

7. It can be organized and specific

As spontaneous as dancing in the living room might sound, there are more formal options. Among these, formalized dance workout DVDs, which mom can do alongside her small child, adapting moves according to her ability and allowing her child to come up with his or her own moves while she sticks with the fitness regime.

Formalized dance workouts accommodate different dance preferences, such as Latin American, Salsa, Brazilian dance, ballet, hip-hop, and even street dancing.

8. It helps with stress

Nothing gets those moody blues out better than some fun dancing in good company and what better company than one’s bopping and weaving tot?

Moms who exercise are less stressed than those who are more sedentary, as exercise releases serotonin in the brain which helps mom to feel more on top of everything.

9. It goes with great music

Dancing and music go hand in hand. They are like two peas in a pod and it is impossible to separate the two. When music is played, something is stirred in the heart and spirit, and emotions are processed and creativity is generated.

The dance itself becomes an expression of the music. Putting on one’s favorite music and dancing to this then becomes a spiritual exercise as much as a physical exercise. For a small child, dancing with mom can be the beginning of a lifelong romance with music.

10. It engages the mind

Children will learn many things from dancing. They will learn discipline since many dance varieties have “rules,” which include physical rules, as well as social rules (such as, each person has a turn or step, which must coordinate with the other’s).

Also, they will learn to engage their minds, through learning sequences of steps and specific ways of moving their bodies, which will require constant thought and focus. Children who learn dance will also learn to memorize specific sequences. This act of memorizing will strengthen their memory skills. This same skill can then be applied to other learning processes.

ABC Fit Studio has a wide variety of options and private sessions available for you to start dancing. Keeping up with your workout plan will be easier than ever. Gain a whole new level of body awareness! Schedule a class today at (949) 305-3310 and join our online community on Facebook.

Reference: [https://www.babygaga.com/reasons-dancing-good-mom-small-child/]

How You Can Avoid Yoga Injuries With Correct Posture in Your Poses

Posted on April 2, 2022December 12, 2023 by CaseyAdmin

By now, we are quite sure you’ve heard all about the benefits of yoga. But, like any physical activity, if you’re not careful, yoga can also cause injury. Of course, our trained instructors are well versed on how to modify, ensure proper alignment & positioning, and are here to get your questions answered — but it’s always good to be armed with data yourself. Here we dive into some of the most common yoga posture errors that can lead to injury, and how you can avoid them to get the most out of your time on the mat. The benefits are ENORMOUS — so don’t miss out!

For various reasons such as fitness, stress relief, or physiotherapy, more people are embracing yoga for its physical and mental benefits today. While yoga may seem like a low impact activity, experts warn that without proper execution of poses (or asanas), yoga practitioners can be vulnerable to injuries too. Often, these injuries develop over time, as a result of the consistent incorrect practice of postures.

Overstretching of the joints, muscle and tendon strains are common yoga-related injuries, according to our Orthopedic specialists. As with any physical activity, the safest approach to yoga is to learn how to practice the asanas properly and to stay in tune with your body to avoid overdoing it.

When practicing yoga, these are specific areas to pay attention to.

Neck

Cause: Putting too much of your body weight on your neck when doing headstand, plough and shoulder stand. You can also injure your neck when you fling it too far back without support in certain yoga poses.

Prevention: Make neck safety a priority by being mindful of your body’s limits and only attempting poses of appropriate difficulty. The neck is one of the most delicate areas to injure, and it takes time to heal.

Shoulder

Cause: Incorrect body alignment in headstand and shoulder stand poses. Shrugging (raising the shoulders up toward the ears) compresses the shoulders and injure the muscles.

Prevention: Tight shoulders are often weak, so don’t attempt shoulder stands and headstands until your shoulders open up and are strengthened. Always keep the shoulders held back and down away from the ears, be careful not to pull too hard on the shoulders during stretches.

Wrist

Cause: Placing too much of your body weight on your wrists during poses where your hands are on the mat. Tender wrists from keyboard use and texting further aggravate this injury.

Prevention: Learn to properly bear weight on the correct parts of your hand: keep your wrists aligned to the front edge of your mat, and spread your fingers evenly with both your index finger and the heel of your hand pushing.

Back

Cause: Rounding your spine when trying to go deep into your forward folds. When moving into a pose, rounding your back while keeping your legs straight can also injure your back.

Prevention: Before bending, imagine lengthening your spine up and away from your hips to avoid rounding your back, and focus on breathing into each pose. Aim for a straight back, don’t fold too deep and engage your abs to keep your core stabilized. Remember to keep your knees soft by bending them in poses like forward folds and down dog.

Knee

Cause: Lack of flexibility in your hips to execute deep knee-folding or hip-opening poses. Your knee can also twist out of alignment when doing pigeon pose, warrior poses, or half-lotus.

Prevention: Work towards achieving hip flexibility – don’t strain and push beyond your limits. Do all the preparatory poses before moving into poses like half lotus and use props during pigeon to support the knee. Move slowly and deliberately until you are comfortable, and never lock your knees in standing forward bends. Keep your big toe aligned with your kneecap at all times.

Hamstring

Cause: Going too deep into your forward fold or moving into any pose with your legs straight. Straightening your legs and back – as well as quick, jerky movements – can pull your hamstring muscles.

Prevention: An easy way to prevent an injured hamstring is to keep your knees soft by bending them. When moving into a forward fold, don’t use your hands to push yourself deeper; pull back and breathe into the entire length of your hamstring to fully stretch it.

Practise Yoga Safely

Follow these tips to minimize your risk of injury:

If you have any existing injuries, speak with your doctor before starting.
Focus on your breathing.
Find a trained and experienced yoga instructor.
Be patient with yourself.
Adapt poses to your individual needs and abilities.
Do not compete or compare your progress with your friends or others.

Gain a whole new level of body awareness with ABC Fit Studio. We have a wide variety of options and private sessions available. Keeping up with your workout plan will be easier than ever. Schedule a class today at (949) 305-3310 and join our online community on Facebook.

Reference: [https://www.rafflesmedicalgroup.com/health-resources/health-articles/common-yoga-injuries-and-how-to-avoid-them/]

Dates & Times	February 24th, 2024
Studio	ABC FIT STUDIO 30100 Town Center Drive, Suite U/V Laguna Niguel, CA 92677
Email	school@abcfitstudio.com
Phone	(949) 305-3310
Language	English