Jazzin' it up a little bit...

Welcome to Jazz in Apex, the NEW blog/microsite for Jazzercise of Apex, NC!

Since this is my first blog, let me introduce myself. I am Jackie Nusbaum, a certified Jazzercise instructor and owner of Jazzercise of Apex. I began my long-term relationship with Jazzercise when I started taking classes 27 years ago! In 1997, while living in Illinois, I went through the Jazzercise certification process and became an instructor.

In August 2001, I moved to Cary, North Carolina; I opened Jazzercise of Apex a year later, originally sharing a facility with Karate International. We moved to a new “standalone” facility in July 2008, at 869 Perry Rd (right off of Route 55/Williams Street). With this facility, we’re able to offer 26 classes every week, ranging from early- to mid-morning, evening, and weekend classes (please refer to the Class Schedule for specific times). We have eight Jazzercise instructors teaching at our location, and child care offered for select classes!

So, you ask, what IS Jazzercise? Many people remember the “big craze” in the ‘70s and ‘80s, and associate it with sparkly headbands, matching legwarmers, and “perky” music. Actually, that might’ve been a part of it back in the ‘80s, but one of the best attributes of this program is that it has continued to change and evolve through the years, keeping abreast of the latest health and wellness issues and incorporating best practices to provide a great total body-conditioning program.

Believe it or not, Jazzercise was actually founded 40 years ago by Judi Sheppard Missett. It was developed to provide a fitness program that covered an optimal mix of aerobic and toning exercises set to fun, upbeat, and current popular music – the class incorporates a warm-up, an aerobic segment, an aerobic cool down, muscle toning/strengthening, and final cool down. The program continuously gets fine-tuned! The end result: a very effective 60-minute workout that is a fusion of dance and muscle toning movements that provides results. Here’s the best part: Both women and men can benefit from the practice of Jazzercise! Not a dancer? Don’t get stressed about it; our instructors make all the routines fun and easy to follow.

The benefits of Jazzercise are similar to any well-rounded fitness program – it develops cardiovascular fitness while improving metabolism, flexibility, balance, health, well-being, and increasing energy while strengthening and toning muscles. These attributes, incorporated into a fun program, are the backbone of this long standing, one-of-a-kind fitness program!

I’m very excited to start this blog! Here, we will talk about latest fitness information, health tips, success stories, upcoming events, and more. Come and try us out — and monitor this site to stay up-to-date with Jazzercise of Apex.

[Via http://jazzinapex.wordpress.com]

Is There a Way to Burn Belly Fat?

Decades of medical research has concluded that there is no way to target specific areas if you want to lose weight.  There is no way to burn belly fat exclusive of any other area.  The good news is that for people who have a lot of belly fat; when they start to lose weight, the belly fat will go first.

We all know what we are supposed to do to lose weight.  Reduce your intake below your output, and you are going to lose weight.  Now it is true that people with endocinological conditions are going to have to work harder to lose the same weight as endocrine-normal individuals, but the same equation will apply.

What we are discovering now is that the food industry, in combination with evolution, has teamed up against us and “kidnapped our brain” according to David Kessler, former commissioner of the Food and Drug Administration.

What this means is that the brain reacts to the combination of sugars, fats, and salt in combination in the exact same way it does to drugs like cocaine.  Now, while the food industry may not have originally known the neurochemistry involved, they certainly understood the addictive characteristics of this combination and added it to everything under the sun.

Additionally, social norms have changed.  Whereas we only used to eat at mealtimes even 50 years ago, now it is acceptable to eat all the time, regardless of the hour.  This combination has lead to a tremendous increase in obesity worldwide.

So, does this mean the situation is hopeless?  No.  It is the individual’s responsibility to make the lifestyle changes that reduces the appeal of those foods we know are bad for us.  Realizing that we are combating sometimes decades of programming, and that it will take time, we have to start removing those foods that are high in sugars, fats, and salt from our diet and replacing them with healthier options.

The results will be a decrease in weight, as well as a reduced risk for heart disease, stroke, and Type II Diabetes.  As you can see, a plan to burn belly fat barely addresses the total picture.

Benefits of walking

One of the biggest benefits of walking the Appalachian trail is that you and your team will learn adaptability, and you will begin to appreciate the people and things in life that you often take for granted. Many people report that even one week of hiking is a life changing experience. They realize that a fast pace of living and that money, prestige, and power are only surface deep…that the true beauty of life lies in the secrets of nature.

Now validated, as a vigorous fitness activity walking has become America’s most popular physical activity with over 20-million people stepping out regularly. Studies abound touting the benefits of walking: including weight loss, lowered risk of stroke or heart disease and improved mental well-being. While it may sound trite, 30-minutes of walking a day will keep the doctor away.

Walking for exercise is a purposeful, brisk walk specifically designed for the purpose of improving health. It is one of the best and cheapest forms of exercise. If you want to improve your general health and keep fit, or if you want to reduce your weight, walking is a good place to start.

Go at a pace which your heart rate is within your target heart range. You should do this at least 3 days a week for 20 minutes. If you can walk everyday that would be great also. Walking has a very low risk or injury. Walk faster to burn more calories in a shorter time.

Many fitness experts and trainers recommend that you try out a piece of equipment before purchasing to be sure it feels comfortable. If buying online, try to find a gym or exercise store that has the equipment and give it a test ride. Most companies charge shipping and handling to return online orders if you return an item for reasons other than manufacturer defects or damage.

In my experience, most people are not aware there is a “way” to walk for the greatest benefit. To get the most from your walking workout, strike the ground with your heel first, then roll your foot to your toe. Finally, push off with the weight of your body from this forward position. Then, repeat this with your opposite foot.

With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.

if your company manufactures comfortable walking shoes you can create a “Walk to Work” day. Provide fun facts about the health benefits of walking and why the right walking shoes are so important. This can be pitched to your local media outlets and may get picked up nationally. Many times current events will also create an opportunity for a press release (see #3.) Remember to always include your company’s website at least once and be sure accurate contact information is listed.

I'll be back

Back still painful, and it’s properly sore, not just man back! Keeping moving, and not sitting for too long, hopefully it will go shortly. Most annoying. Need to lose some more weight, as this probably doesn’t help.

Le Tour finished yesterday, with a good outcome for British riders Mark Cavendish & Bradley Wiggins, who took, respectively, 6 sprints and 4th place overall and must have a chance to do even better next year. Although Contador won, the main thing for me was that the smug git Armstrong did not, and on this score, result!

The big worry is that he is going to come back next year with his own team sponsored by RadioShack, and nick all the best UK riders, that Sky were going to nick for the British team they’re putting together for the 2010 Tour. And will the cycling authorities let two new teams enter at the same time.

Hot New Diet Plan

I’ve been attempting to lose weight for many years. I’ve found heaps of diets that work, but they are usually too hard to follow and I end up messing up and abandoning them. You know how sometimes you’ll have a perfect food day but just really find yourself craving chocolate in the evening? That is constantly happening to me!

Eventually I came to the conclusion that these programs were all very similar, they just appeared to vary. All these diet plans were about eating less than usual. Of course, I was successfull while sticking to them but that was the hard part. So anyways I’ve been searching for ages for a diet that made it easier to eat less than I normally do, but without having to skip the goodies like nights out and birthday cake. I’ve been searching for years, but I really think I have found it this time.

Its just that I’m still doubting a little. I’m hoping some of you guys can investigate it a little, and see if you think it looks like it has potential. It seems very promising. Also its very cheap, so I’m seriously thinking about trying it out.. Like, in my head I find myself thinking, why not? Its extremely inexpensive, you could spend more on a single month’s gym membership. Just going round and round in my brain is the thought…just get it? just get it? just get it? Im still not sure but I reckon I’m keen to try it out.

I really shouldnt waffle so much. Go have a look at it and tell me what you think, if you were me, what would you do? Here is a link to the website I was reading about it on – Slim Fast Diet Plan.

If I end up giving it a go, I’ll share my results

Slim Fast Diet Plan?

Which Path to Take

i am staying at my mom’s house while my house is going through some major remodeling. thank goodness there is grandma. she can watch lola so i can go for a run. i ran alone today for the first time in a long time. it was around 9am and it was getting hot so i had to hustle. i am not so familiar with places to run around my mom’s house. i had run one course to get to the beach but when i ran out the house today, there was a group of young high school boys who were running ahead of me so i decided to follow their lead to see where they would take me.

we ran a different route that i had never run before. they took a very long about path to get to the beach. it was a difficult path because there was a lot of hills and it pushed me to run harder. when we finally got to the beach, some of the boys were slowing down and i was running along side them. once at the beach, we took yet another different path that was filled with hills. heel toe, heel toe is all i was thinking as i was running up and down these hills. yes, these young strong boys were kicking my butt and pushing me to run harder. it’s so inspiring to run along side young lively runners. if i had to compare the feeling, it’s kinda like the time i swam along side dolphins on one of my diving expeditions. i felt the kinship of my new running mates allowing me to run with them. we smiled at each other and kept each other company. the sun was getting hot but the ocean winds kept me cool so i could keep running. i was mostly concentrating on my footing to make sure i don’t twist my ankle in a ditch and i was focusing on my breathing to get me through this new path with these strong runners.

after 30 minutes of running, i got to a cliff area and i waved good-bye to my new running mates and stopped to take in the view . i wanted to do a little meditation and yoga standing at this beautiful cliff. the view was spectacular because the marine layer created a fog that was blanketing the coast. i could barely see the surfers sprinkled along the sea shore trying to catch a big wave. it’s another magical day in southern california. i can hear the strong winds whistling in my ears. i closed my eyes to say my affirmations for the day and started my run back. it took me 30 minutes to run to this point and now i am clocking to see how long it will take me to get back home.

the run home was not as exciting as i missed my energetic runners who challenged me to run harder. nonetheless, i quieted my mind and tried to empty it of the constant chatter. purging thoughts and clearing my head always gets me to a place of tranquility. it took me 37 minutes to get back home and i was super tired and yet invigorated. i did not stop sweating until another 20-30 minutes after my run. that’s a good workout in my book. i love days when i get a good run in and sweat like the niagara falls.

can’t wait to run like that again…..tomorrow!

smiles…..GIGI

Citrus Fruits Can Help With Weight Loss

A new study shows that the naringenin found in citrus fruits is effective in promoting weight loss and controlling type-2 diabetes.

According to a study published in Diabetes, this flavonoid found in citrus fruits reprograms the liver to burn unwanted fat instead of storing it after meals, lowering triglyceride and cholesterol levels.

Naringenin, known for its antioxidant activity, is reported to have insulin-like properties as well.

Rather than suppressing the appetite and reducing food intake, naringenin causes weight loss through correcting metabolic disturbances.

Naringenin has also shown promising results in tackling metabolic syndrome by preventing the development of insulin resistance and stabilizing glucose metabolism in the body.

Scientists added that the flavonid, which is commonly found in grapefruit, can also lower the risk of developing cardiovascular disease particularly in diabetics.

Berries On Sale!

If you are wondering why I’ve been eating berries like crazy, I live near a Sobey’s and until Thursday midnight this week all berries are cheap cheap cheap!  3 containers for $5 – strawberries, blueberries, raspberries and blackberries!  I’ve made up 3 salads already, almost eating one a day (meaning one salad made up of a container of each berry LOL).  My bf has been helping me eat them…with chocolate whipped cream .

Check out a Sobey’s near you!

FYI: You don’t have to buy 3 at once to get the deal.  I buy one container and it’s $1.66 each!

Diet and Exercise - the couple that will last!

Just diet and you’ll gain back the weight when you resume normal eating habits.  Exercise only and it will take longer to acheive your desired weight.  Pair them together and it’s a dynamite combo.  Now a study from the University of Pittsburgh concluded that a consistent exercise program helps your brain stick to a diet.  Personally I call it food guilt – the feeling I get when I look at my beloved carrot cake and think of how much work in the gym it will take to recover the damage…and knowing that just exercise the equal amount of calories will not erase the damage!

Researchers studied 160 overweight adults for 2 years and found participants who didn’t follow an exercise plan ate more than they should (ie. cheated on their diet plan).  They also found that those who cheated on their diet cheated on their workouts.   By combining both healthy weight loss diet and consistent exercise program, these 2 actions reinforce each other and you stick to both plans, resulting in your weight loss goal.   

So healthy diet and consistent exercise plan is the way to go for lifelong weight loss!

How Leptin regulates your weight

It has been known for many years that fat stores are highly regulated. It appeared that when one tried to lose weight the body would try to gain it back. This commonly results in “yo-yo” dieting and in scientific circles one talks about the “set point” of weight. It has long been theorized that there must be a hormone that determines this.

Science points now to leptin as being that hormone.

In our ancestral history, it was advantageous to store some fat to call upon during times of famine. However, it was equally disadvantageous to be too fat. For most of our evolutionary history, it was necessary to run, to obtain prey and perhaps most importantly, to avoid being prey. If a lion was chasing a group of people it would most likely catch and eliminate from the gene pool the slowest runner and the one who could not make it up the tree — the fattest one.

Thus, fat storage had to be highly regulated and this is done, as is any regulation, through hormones, the most significant being leptin.

If a person is getting too fat, the extra fat produces more leptin which is supposed to tell the brain that there is too much fat stored, more should not be stored, and the excess should be burned.

Signals are therefore sent to an area of the brain in the hypothalamus (the arcuate nucleus) to stop being hungry, to stop eating, to stop storing fat and to start burning some extra fat off.

Controlling hunger is a major (though not the only) way that leptin controls energy storage. Hunger is a very powerful, ancient, and deep-seated drive that, if stimulated long enough, will make you eat and store more energy. Asking somebody to not eat, to voluntarily restrict calories even though they are hungry, is asking the near impossible. The only way to eat less in the long-term is to not be hungry, and the only way to do this is to control the hormones that regulate hunger, the primary one being leptin.

Dear Diary

July 13, 2009

Dear Diary,

Toilet is not working right so have to keep the post short.  I biked today, ran 3km in 22min before work and ate well!  Went to the gym at lunch. 

Breakfast: 3 eggs, oatmeal, wheatgerm, ground flaxssed, blueberries, lemon water, coffee

Snack: celery and strawberries, 1/2 avocado

Lunch: chicken veggie stirfry

Snack: protein shake

Dinner: ??

David Wolfe - Longevity Now

David has advised me that there are only 100 copies of the Longevity Now Program left….  I am really happy for him, 20 years of very serious research has all been compiled into this one program… a life’s worth of dedication, really.

So young and so brilliant but yet so humble – there is nothing that I want more than to meet him in person.  His longevity secrets (which he is really not holding secret at all) as I’ve come to realize from his Q&A calls, are what our world needs right now, more than ever.  To me, it’s not really about longevity, but taking control of nutrition and living as healthy as I can to face my future boldly and with confidence… basically saying that I have done all I need to do to live a healthy and fulfilled life. I still have a lot living to do, a lot of places to see, a lot of dreams to fulfil and I think that David Wolfe has just shown me the way.

Congratulations David!  You have inspired me more than likely even beyond your own expectations!

Terri

Unhealthiest Drinks

Check out the article The Unhealthiest Drinks in America 2009 by Dave Zinczenko and Matt Goulding from Men’s Health.  Some of these drinks are ridiculous – way more calories than you should consume in a day (1500-1800 on a weight loss diet combined with exercise) and sugar in a week (32g of sugar a day, or 224g per week).

Snapple Tropical Mango Antioxidant Water, 150 calories, 30g sugar

Rockstar Original, 280 calories, 62g sugar

Starbucks Coffee Frappuccino,290  calories, 46g sugar

Starbucks Venti 2% Salted Caramel Signature Hot Chocolate, 760 calories, 85g sugar

Red Lobster Traditional Lobsterita (Ew!), 890 calories, 183g sugar

Baskin Robbins Large Ice Cream Soda with Vanilla Ice Cream Float, 960 calories, 136g sugar

Così Gigante Double OH! Arctic, 1210 calories, 259g sugar

Cold Stone Creamery “Gotta Have It” PB&C (Peanut butter and caramel)  Shake, 2010 calories, 153g sugar

Smoothie King’s The Hulk, Strawberry, 2088 calories, 240g sugar

#1 WORST DRINK IN AMERICA IS….

Baskin-Robbins Large Chocolate Oreo Shake, 2600 calories, sugar 263g

Multivitamins - should you multivitamin and how to pick

I take a multivitamin – I don’t think that I eat such a daily well-balanced diet that I get everything I need.  I do know that you should take a vitamin that you can break with your fingers, as that means that your body can break it down.  Also take with food and water to avoid that nauseous feeling.

Should you take a vitamin?  This article by Kimberly Bither, M.S., CPFT, Nutritionist, Fitness Consultant, Adjunct Professor/College Instructor, Writer, and Speaker (wow, long list) says that if you are a healthy person with healthy eating habits, you should be OK but if you want to take a vitamin for “insurance”, go ahead.  She also provides a link to a diet analyzer so you can see what type of multi you need, depending on what diet deficiencies you have. 

She does mention that cheap multis are just as good as designer ones, pass on colourings and additives, and go for non-iron because you can overdose (unless prescribed by a doctor for iron deficient anemia).

Megan Fox Transformers Workout

Megan Fox is fascinating to look at – and this is coming from a very straight girl.  Although I think it’s more her face and hair (let’s not talk about the plastic surgery…go to thekingbitch.wordpress.com for that!).  This is how she got into shape for the first Transformers movie.

Workout:

Planks, ab routine, 30min stationary bike, using the Hybrid workout approach

Diet:

Fruits and veggies, limited grains (big no-no on the Eat Clean Diet!), healthy lean protein, good fats

References:

http://www.squidoo.com/megan-fox-workout

Lose Weight And Get In Shape! - Video Tutorial for effective results

In the sea of useless informations and fake magical machines finally i found a valuble resource. I’m talking about Scoobysworkshop.com. This Video is a great introduction for all those who are starting with fitness or getting back in shape after an important interruption.

All exercises are explained in details, there are usefull and essential advices for general training that will help you reaching your goal. This video is definetely a good point where to start. It’s simple and effective, all you will need to do is to follow daily given guidelines.

Scoobysworkshop.com is a good resource with lots of videos, i will make several posts including them all. You will be in any case able to check them on Scoobys original website.