Sunday, December 25, 2011

GroovinMegzz comes to RVA Hoop Circle! 12.27.11

The Hooping Body workshop with GroovinMeGzz Tues Dec 27th
HOOP CIRCLE Card Holders - $20 + Card Punch (get your cards before the 27th, if you don't have one already.)
Non-HOOP CIRCLE Card Holders - $40

"The Hooping Body" is about embracing the fact that we are athletes of the circle. It's a practice that requires time and dedication to our bodies! Her goal is to inspire all Hoop Dancers to work on their physical conditioning outside of the hoop by strengthening and focusing on flexibility and in turn feel the benefits of this inside the hoop.

This workshop is open to all levels of hoopers. We will be exercising (low impact) and dancing with our hoops. We will cover flexibility routines for warming up & cooling down. Proper strength training exercises for particular movement patterns depending on your "flow" with the hoop. We will go through conceptual exercises incorporating elements of basic contemporary dance, Yoga and Qi Gong to create an extremely unique, centering, and fun style of dance.

Please visit The Hooping Body website and read students' testimonials from over the years!teachers

Things to bring: yoga mat, water bottle, pen and paper, your smile
What to wear: Comfortable & secure clothing, dance shoes, socks your choice

Thursday, September 1, 2011

Zumba Class Schedule for Sept 2011

Tues. 9:00-10:00am      United Studios-Sherwood    Begins 9/6
Thurs. 9:00-10:00am     United Studios-Sherwood    Begins 9/9

Thurs. 12:00-1:00pm     Hardcore Training Studio-Aloha starting 9/1

I will be out of town from Wed 9/21-Mon 9/26. Stay tuned for a SUB posting!

Hardcore Training Studio
18960 SW Shaw St.
Aloha OR, 97007
(503) 608-7194
$20 for 5 classes!  $5 drop in fee
$50 for 10 classes 

United Studios of Self-Defense
20673 SW Roy Rogers Rd # 206
Sherwood, OR 97140-9222
(503) 925-1860
Drop in $12 
5 classes for $45
10 classes for $60

Stay posted!
Please share this with friends and family!!! Let's build these classes!
Come join the Zumba party! 
*Zumba Girls at our 4th July Party!!*

Sunday, July 3, 2011

Introducing one of my new favorite therapeutic tools: The Stick!

Hello followers, friends and fellow athletes! I am writing you to share yet another life changing tool I've begun incorporating into my recovery/flexibility/preventative routine. 

What is the stick? 
The Stick is a revolutionary device used to segmentally compress and stretch muscle. It is highly effective in the treatment of muscle pain and trigger points. 

It's been featured in numerous publications with raving reviews. 

The Stick helps release non compliant muscles by performing what Dr. Travell calls stripping massage. In fact, this noted medical physician relates that, "deep stripping massage of the tender spot in the muscle was generally the treatment of choice for muscular rheumatism (myofascial trigger points) long before the turn of this century, and for fibrositis afterwards." The Stick allows people to self-perform general as well as segmental therapeutic procedures with a high degree of precision. These procedures remove the barriers to peak physical performance. It is the unassisted rolling, stretching, twisting and compressing of the muscle that diffuses barrier trigger points and converts non-compliant muscle to compliant muscle. 

I use it to roll out my shins, calves, all my insertion points around my knee (helps tremendously with tendinitis) IT band, forearms...its pretty much amazing. I love my stick as much as I love my foam roller!! 

General Tips for Use
  • Keep muscles relaxed during rollout
  • Use on skin or through light clothing.
  • The Stick is waterproof and designed to bend without fear of breaking.
  • It is not necessary to hurt the muscle in order to help the muscle.
  • Most effective when used before, during and after periods of activity.
  • For pin-point rollout, slide hands onto spindles.
  • Excessive use may caue muscle soreness.

General Instructions
  • A typical warm-up for healthy muscle tissue is about 20 progressively deeper passes over each muscle group (about 30 seconds per area).
  • Discomfort or pain is experienced when the spindles locate a bump or tender knot in the muscle - this is known as a trigger point.
  • Muscles containing trigger points are often weak, stiff and sore. They are frequently tight, easily tire and often hurt.
  • Muscles containing chronic trigger points need 20 additional passes over the involved area, and may require attention several times daily.

Check out The Stick's website to learn MORE and to order your own!

Sunday, June 5, 2011

Nutritional Requirements for Fitness and Sport

We all know that adequate nutrition is extremely important for optimal performance in any activity, but there seems to be a lot of confusion on what is best to eat before and after exercise.
OFF, It is extremely important to consume food before you exercise! 
There is nothing worse than watching my clients suffer through a workout, struggling to perform due to inadequate pre-workout nutrition. I'm writing this entry in hopes to educate & motivate my clients and my followers. I openly welcome any other ideas, thoughts, and criticism from my peers!  :)

What to eat before exercise:
This snack should be relatively high in carbohydrate to maximize blood glucose availability, relatively low in fat and fiber to minimize gastrointestinal distress and facilitate gastric emptying, moderate in protein and well-tolerated by the individual.
Ex. Rice cakes, brown long grain rice, oatmeal, 1/2 bagel, clean ingredients granola bar

During extended exercise training sessions:
Aim to replace fluid losses and consume 30-60g of carbohydrate per hour of training to maintain blood glucose levels.   This is especially important for training sessions lasting longer than on hour, exercise in extreme heat, cold or high altitude. Try Cliff bar shot blocks, dried fruit, or sports drinks.

30-60 min after exercise:
Try to focus on carbohydrates and protein. Studies show that the best meals for post-workout refueling include an abundance of carbohydrates accompanied by complete proteins. The carbs replenish the used-up energy that is normally glucose stored in your muscle and liver. the protein helps rebuild the muscle tissue that were fatigued with exercise.   Ex. Milk, honey, peanut butter, protein powders, banana

About 75-90g of carbohydrate (approximately five to six servings of grain, root, fruit or vegetable) per hour for optimal refueling. Keep in mind the amount of refueling necessary depends on the intensity and duration of the training session.

To maximize your pre-event hydration USATF recommends consuming 17-20 oz of water or sports drink two to three hours before exercise and 10-12 oz of water or sports drink within 10 min of exercise. Following exercise the athlete should aim to correct any fluid imbalances that occurred during the session, especially focusing on replenishing sodium. 

Reference ACE Lifestyle and Weight Management Consultant Manual 2nd edition

Saturday, June 4, 2011

New TIME for Hoop Class at Hardcore Training Studio

I am honored to say I am now teaching at Shauna Stelzer's new Zumba Studio! It's a beautiful studio that has tons of dancing space for 20 hoopers and a BuMpIn' sound system! 

 I'm happy to be teaching again, it truly brings me joy to inspire others to dance and be creative with the hoop! 

10:30am-11:30am Saturdays at Hardcore Training Studio
18960 SW SHAW, ALOHA, OR 97007
Cost: $20 for 5 classes
Come check us out!!! HOOP to see you!
Performing at the Grand Opening Celebration at the studio

Saturday, January 8, 2011

The Story of Lost PSI hoops...

Oh my dear sweet hoopers, I hope by sharing my story with the community I love, several of you can learn from it like I have.

Flying with my beloved PSI hoops has always been a chore, but this trip was a little different. It was 3:30am on Dec. 21st 2010 and my fiance and I were about to head out to the airport. W were grabbing the last of our things, and I glanced at my PSIhoops thought about it and decided, YES I'll bring those. (In hopes of shooting a bad ass 5 year hoopiversary video over break) so I coiled & taped them up and put them by the door, ready to go. The Portland airport wasn't as busy as we had expected, we got through security without any problems and had an hour and half to kill before our 6am flight. Kenny and I shared some breakfast and some caffeine while we waited for our flight to board.

As I walked onto the plane, the flight attendant suggested I placed my psi hoops in the coat closet at the front of the plane by first class. Since it was an extremely full flight, she assured me they were less likely to be damaged in the closet. I obliged and left them with her. and as I walked off the plane, at the Dallas airport, I LEFT my psi hoops in that closet and carried about my way. :heart sinks:

My dear hoop friends, I do not know what to tell you. All I can say, is when it finally hit me, about 2 hours later, on my next flight, there was an overwhelming pain in my gut. I paged the flight attendant and let her know immediately. She said I could do nothing about it until I landed. The last two hours on the flight were tough, so many thoughts were running through my mind. I was so upset with myself, words will never be able to describe the feeling I felt inside. I just let the tears begin to fall. Why had I decided to bring them so last minute? What was I thinking, just leaving them?! Where was my brain?! The saddest part of all of this, I'm in school full time and barely surviving financially as it is,
purchasing another set is not even realistic anymore.

I hurried off the plane and as quickly as I could to the baggage service office. There was a jolly man working with a white beard & wearing a Santa hat. When I saw him, I felt hopeful. I told him my story and together we wrote an email that went out to all the lost and founds of each airport that plane would visit for the remainder of that day. I left the Richmond Airport feeling somewhat positive, thinking there was a chance I would get them back. Throughout the holiday I called all the airports on a daily basis, leaving message after message. Days and days went by with no word at all....

Not hearing anything left the entire situation so open ended. Inside I was crushed at the idea I would not get them back, on the other hand my heart said stay positive, don't loose hope! The inner turmoil was eating at me. I just wanted to accept the harsh reality, they are gone.

A friend from facebook gave me the name of someone with connection to the industry. This propelled my case forward, and this past Tuesday Jan 4th I received a call from an american airlines representative. I felt relief hearing a human voice responding to my calls and emails. She assured me everything possible was being done to return my valuable hoops home to me, but after 15 days most cases are closed, but my case will be extended for a few more days.
It has now been 20 days since I left my hoops on that plane and I suppose its official to say, I will not be getting them back. :(

Several words became clear in my head after having time to think: Find True Value. Even though psi hoops are one of the most expensive bad ass LED hoops around, they are just hoops. Just a possession, nothing that defines me. I learned not to attach so much joy and pleasure to them. Not to attach my self worth as a hooper or as a performer to these hoops. This may sound silly, but I realized I am just as amazing with or without my psi hoops. ;) I found peace in the reality that I LEFT THEM BEHIND. I forgave myself. But what I found was a higher value in my health, value in the fact we had such a safe trip to Virginia, value in time with my family and friends. The bottom line I found gratitude.

"You must understand how to live through the worst parts of life, so you never take the best parts for granted."

The saga continues!
Today (1/10/11) on my way to work, I swung by the front office to see what in the world FedEx had dropped off and... TA DA!!!!!!! THERE WERE MY HOOPS!!! Just as I remembered them!!!! Coiled down with the sky blue vinyl tape.

I couldn't even believe it! I still can't! This story is a TRUE LESSON of Surrendering...LETTING GO and.... RECEIVING! I am tickled fancy with joy, over the moon with glee! Thanks again for the constant support from my community, I honestly don't know where I'd be with out each and everyone of you.

Saturday, January 1, 2011

Sticking with your New Year Fitness Goals

'Tis the season for setting new goals and I'm writing this to hopefully help you follow THROUGH with them! Remember the main aspect of reaching your goals is CONSISTENCY! Stick with your plan and you will reach the finish line!

Some strategies for Overcoming Barriers to Exercise:

Barrier: Lack of Time
Strategy: Take the time to plan and organize your weeks, making exercise a top priority, you will find a way to fit it into your routine. Try signing up at a gym that has access for its members 24 hours a day.

Barrier: Lack of Motivation
Try new and different exercise options. Find ways to make the workout more enjoyable, such as playing your favorite music when training. Find new workout material by reading books, magazines or browsing articles on the internet. Or you can always hire a personal trainer. :)

Barrier: Poor body image
Focus on your personal accomplishments and do not compare yourself to others! When you find someone at the gym that distracts you with negative thoughts, remind yourself that they are here working hard on their body too! Do not judge them, they are not judging you! Focus on the many health and lifestyle benefits of exercise. Understand it is a PROCESS!

Barrier: Need for support
Arrange to have a partner or exercise with a small group of colleagues. Communicate to your friends/family that this is extremely important to you and you need their support to follow through to your goals.

Barrier: Guilt
Find how to seek support of your family and/or friends so that you can remove the feeling of guilt about the time spent exercising. For example, explain to them the healthier you are, the more energy and vitality you will have to spend with family and friends.

Make sure to log your physical activity and try adding some variety into your cardiovascular routine!

How often to you plan on getting in some cardio during the week? 4 days a week? 5 days a week? Do you pay attention to your heart rate while you are training? It's a great way to monitor how hard your body is working. Make sure to key in your weight and age, so it's as accurate as possible! Here is an example of a 6 week cardio program.

To determine your maximum heart rate: 220- your age. Ex. For me its 220-25 = 195 MHR

Week 1: 3 days/week at 35 min 50-65% max heart rate

Week 2: 4 days/week at 40 min 50-65% MHR

Week 3: 4 days/week- 2 sessions at 85% MHR other 2 sessions 50-65% heart rate

Week 4: 5 days/week-30 min total, 10 min on treadmill, 10 min on stair master, 10 min on elliptical 50-65% MHR

Week 5: 3 days/week-all sessions at 75-85% MHR High intensity training

Week 6: 4 days/week 45 min 50-65% MHR

Try adding Hoop Dance to your cardiovascular exercise routine!

You burn ~210 calories in 30 min. of hooping according to recent research.

There are 3,500 calories in 1 lb of fat, so if you do the math to loose one pound of fat a week you have to hoop for about 8 hours every week. :)

Good Luck! and as always, I'm here for any questions you have! :)