Wonderfully Fit Personal Training

Do the worst first. Hate abs? Squats? Lunges? Do them FIRST. Starting your strength training session with the “worst of the worst” will help you finish strong. If you look forward to your favorite exercises at the END of the workout, it will encourage you to finish (AND get the tough stuff out of the way).

Be Yourself... There will be challenges to face and changes to make in your life, and it is up to you to accept them. Constantly keep yourself headed in the right direction for you. It may not be easy at times, but in those times of struggle you will find a stronger sense of who you are."

Be your biggest fan. If you don't root yourself on, then no one will. Take some time each morning to look in the mirror and point out three things you like about yourself or what small results you've seen. Focusing on the positive will give you a healthier outlook on your goals.

Pose slimmer. Everyone knows the camera adds ten pounds, but what celebrities know is how to make it look like you lost a few. Make your next photo more flattering by placing one hand on your hip and leaning toward the opposite side. This will elongate your torso and make your arms look leaner.

Start Journaling. Keep a food journal noting what you eat, how much, when and where. Journaling can help keep you accountable for what you eat and help you think twice before overindulging. It can also help identify unhealthy patterns that may be inhibiting your weight loss.

Move it. Feng Shui Your Fridge. It sounds simple, but just taking your good stuff out of the crisper, cutting it up so it’s ready to go and putting it on a more visible shelf can aid in your effort to eat better. (And it doesn’t hurt to move the fattening stuff out of sight.) You'll be more likely to reach for a healthy snack if it’s front and center!

Choose the crunch. Choose fruit over fruit juice. The real thing is more likely to have higher fiber content and make you feel fuller…so always opt for the whole fruit when you can.

Eyeball those portion sizes! Want to make sure you’re getting the right serving sizes? Use these tricks of the trade: 3 oz. of lean meat = a standard deck of cards. Half a cup of fruit, veggies or whole grains = an orange. 1 oz. of cheese = 2 dominoes.

Don't skip meals. Skipping meals can cause low blood sugar, which means you’ll end up feeling weak (booo) and lightheaded (hisss). AND it can lead to overeating and food cravings later. Statistics show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Never skipping a meal will help you stabilize blood sugar and control your appetite.

Build willpower. Be smart when you eat out. Going to dinner tonight? Eat a balanced snack 1 to 3 hours before leaving the house: veggies with hummus, a non-fat yogurt with 1 tbsp chopped walnuts, 1 tbsp of natural peanut butter on whole wheat toast, or a piece of fresh fruit and a slice of lowfat cheese. The extra something in your belly will give you the self-control to say “no” to fatty appetizers and gigantic desserts.

Watch portions. When you get takeout, think of it as two meals and split it with a friend or put half of it away before you even start eating. When you’re playing chef at home? Avoid serving plates or bowls; pre-portion your feast on a smaller plate instead. It will be more satisfying both to your eyes and your stomach!

Ride the wave. Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself…you are definitely worth it!

Plan ahead. Curb the afternoon munchies by planning ahead. Tempted to hit that vending machine? Have some string cheese, protein water or a handful of nuts at the ready to help keep you satisfied.

Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least 6 glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a cucumber or lemon slice to jazz it up!

Divide your plate. Divide your plate, conquer your weight. Fill half of your plate with veggies or salad (watch those fatty dressings!) One-quarter should be lean protein—fish, chicken or beef—grilled, baked or poached. And the last quarter should be starch—but watch the butter or oil. It’s easy to remember at home, or in a restaurant.

Life is often confusing and iffy. When life takes turns that seem so long, stay on your path - for the road of dreams is long and hazy. After all these have come to pass, remember there is always light at the end of the tunnel. Don't let life's opportunities slip through your fingers because of that voice inside telling you to quit. There are so many victories you can achieve; all goals are worth fighting for.

Prevent idle hands. Being in front of the television is one of the biggest reasons people forget about portion control. To avoid bad snacking throughout a show, give your hands something else to do. Take up knitting, fill in a crossword or fold some laundry—the more your hands have to do, the less time they'll spend reaching for food.

Pre-game for parties. If you've got a party coming up, don't fret over getting off track. Instead, fill up on a healthy meal before you go. You'll have less of an appetite for greasy appetizers and still be able to enjoy the festivities.

Mind over menu. Eating out while trying to stay on track can be pretty challenging. Avoid overdoing your order by picking your meal ahead of time. Many restaurants have their menus available on their websites. Figure out what you want to fill up on and you'll be ready to avoid temptation come dinnertime.

Visualize your outcome. Cut a picture of the dress you like out of a magazine or tape up a picture of you in your skinny jeans on the fridge. Whatever you're aiming for, make sure it's somewhere you can see it and make sure it's a realistic goal.

Doggie bag it. Portions at restaurants are growing bigger by the day. Tell yourself at the beginning of the meal that you only need half and ask your server for a take-out bag as soon as you're done. This will prevent you from picking at your plate and provide you with some lovely leftovers for tomorrow.

Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.

Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).

Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.

Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.

Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!

Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)

Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.

Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.

Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!

Get a good base. When you're doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.

Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.

Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you'll be less likely to overdo it with extra helpings and desserts at dinnertime.

Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.

Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results

Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don't mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.

Every minute counts. Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something rather than nothing.

Be fear free. One of the main reasons people avoid the gym is they're afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.

Hop to it. Boxers aren't born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5'4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.

Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you'll be working that backside into a smaller pair of jeans.

Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you'll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.

Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making for yourself.

Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it's to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.

Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.

Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.

Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making for yourself.

Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you're not pushing yourself hard enough. If you're really into reading material, try downloading a podcast or listening to an audio book.

I want to remind you to enjoy each step of life... be grateful. Remember each step and every movement is what makes this great dance of life. The song playing is the purpose inside of you... Let that melody take you and inspire you with each and every step.

Welcome every morning with a smile. Look on the new day as another special gift from your creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don't waste it with a false start or no start at all. You were not born to fail."

At rough moments of life, the only thing you can be or do is to be tough. Whatever you do, don't quit or lose your focus because when you do, you will be beating yourself up and the rest of your days, your heart will be filled with nothing but pain and bad memories! Always be tough, even when you are weak, because only the tough ones find strength in themselves

Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities—karate, ballroom dancing, cross-country skiing, tennis, Pilates or Zumba.

One good thing about today is that you get to finish what you started yesterday and you get to plant the seed to tomorrow's fruits. You don't finish or start anything on your bed. So get out of bed and go do something because the world waits for you. Are you gonna let us down?"

Want to be sharper at work? Feel less tired at home? Spend some quality time with your spouse? How about enjoying a cookie without guilt? If you answered "yes" to all of these questions (and who wouldn't?), exercise is the answer. Being physically active offers benefits far beyond the obvious. (Of course, an improved physique and a clean bill of health aren't too shabby, either.) If you've been looking for the motivation to begin an exercise program or get back into working out regularly, here are 10 fitness facts that may help inspire you to get off the couch. 1. Exercise Boosts Brainpower Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson. "Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas. All that makes for a more

Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

Zumba® at Shear Rhythm Dance Studio by Wonderfully Fit Studio and Terrine Pearsall Fall into Fitness with our Zumba® Classes. The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Take salsa, cha cha, samba, tango meringue, add hints of flamenco, calypso, hip-hop and belly dancing, put in a workout routine and you have Zumba®! Burn 500 Calories an Hour with this Hot New Workout! Come Join the Party! The goal of Zumba® is “to move fast and have fun”. No dance experience necessary. SPECIAL FOR THE MONTH OF SEPTEMBER: Every Saturday class is FREE! CLASSES HELD: 7:00 p.m. Thursday and 8:00 a.m. Saturday at Shear Rhythm

Make a healthy substitution Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

Get to know your portion sizes It's easy to underestimate how much you're eating. Today, don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

Leave something on your plate at every meal One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

Taste something new Broaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).

Don't multi-task while you eat If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

Look for high-fat hints Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

Ease your way into produce If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

Listen to your cravings If you're craving something sweet, eat something sweet — just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!

Doggie-bag that dinner. At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

Herb it up Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

Get "water-wise" Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

Good things come in small packages Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

Fit Tip: Look for a distraction when you’re fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.

Fit Tip: Reward yourself losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends

Not only does exercise improve your body, it helps your mental function, says certified trainer David Atkinson. "Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity," says Atkinson, director of program development for Cooper Ventures, a division of the Cooper Aerobics Center in Dallas. All that makes for a more productive day. "It is clear that those who are active and who exercise are much more productive at work," says Todd A. Astorino, assistant professor of kinesiology at California State University-San Marcos. Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line, Astorino says.

Zumba® starts in 1 Week -- Sept 8th @ Wonderfully Fit Studio and New Saturday Location Mark your calendar! This exciting hot new workout starts at Wonderfully Fit Studio next Wednesday, September 8th @ 7:00 p.m. @ 4180 Gardenia Avenue, Long Beach and next Saturday, September 11th @ 8:00 a.m. @ Shear Rhythm Dance Studio, 4126 Viking Way, #220, Long Beach (cross streets Carson & Bellflower Blvd.). Shear Rhythm Dance Studio is upstairs and directly across the street from Cirivello’s Sport Stop (banner located on side of building) and close to Wonderful Fit Studio. We’ve all seen the infomercials and I must say this is one infomercial that is true. Zumba® is fun, exciting and will have you moving and dancing your way to health. Bring a water bottle and a towel and be ready to move! When: Starts September 8 7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10% discount = $189 Per week -- $ 30 Per class -- $15 Conta

The first thing most of us did when we were born was to take deep, full breath of air in our lungs. Instinctively, we knew we had to breathe deeply in the light of our new, air-filled world. We did not have chronic pain, but we were constantly in motion. We wriggled, squirmed, cried ... we passed by all possible means. As toddlers, we jumped, ran, climbed. Sometimes, we continue to cry. We were deeply breathers. We fully utilized our lungs. But as we grew more, for different reasons, we stopped our movement. When we stopped breathing deeply and so fully, several things. * Our bodies are no longer all the oxygen we need. * The muscles around our chest, back, abdomen and lungs became tighter and shorter. * Our neck muscles strengthened, because they were not used as they were. How and why is it that deep breathing help? * It introduces more oxygen in our bodies. * It helps us get muscles flexible than we used to have. * It allows our posture. We help with oxygen to be more alert and has

Saturday @ 12 noon at Shear Rhythm Dance Studio, 4126 Viking Way, #220, Long Beach (cross streets are Carson Blvd. and Bellflower Blvd.) THRU WONDERFULLY FIT STUDIO. Starts 9/11/10. Shear Rhythm Dance Studio is upstairs and directly across street from Cirivello’s Sport Stop. Look for Shear Rhythm Banner on side of building.

The sharing of joy, whether physical, emotional, psychic, or intellectual, forms a bridge between the sharers which can be the basis for understanding much of what is not shared between them, and lessens the threat of their difference."

Fall into Fitness with our Zumba® Classes. I am passionate about fitness and health! I love teaching Zumba. The reason is simple: Every class feels like a party! Come join me and you’ll see what I mean. You don’t even have to know how to dance. Just move your body and follow my lead. It’s easy! In my class you will party to Latin and international rhythms while getting in shape! Come prepared to burn lots of calories, have fun, make new friends and dance your way to health! It’s all about having fun and feeling good about yourself while losing weight, looking great and becoming healthier. Please mark your calendars, as the fitness party will begin Wednesday, 9/8/10, 7 – 8:00 p.m. Bring a water bottle and be ready to move!! See you then!  7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10% discount = $189 Per week -- $ 30 Per class -- $15 OTHER ZUMBA CLASSES TO BE ADDED 8:00 p.m. Thursday AND 8:30 a.m. Sunday OR

#6 Bring your own lunch. By bringing your own lunch, you can control your calories and save money.

#5 Drink more water. Many people eat when they’re bored. By keeping a bottle of water handy, you can resist the urge to hit the vending machines, and drinking water makes you feel fuller, so you’re less likely to overeat.

Deliver Yourself from Temptation Stay busy. Do something that's not conducive to eating. The folks we talked to aren't sitting around thinking of hot fudge sundaes. They're singing in choirs, taking classes, running marathons, leading groups, and more. Keep 'em out of sight. Overwhelmingly, successful people control foods like chocolate, ice cream, and potato chips by not having them around. "It's easier to fill the house with treats for my kids that I don't like such as Oreo cookies," says 30 year old Tammy Hansen, who trimmed off 60 pounds. Moderation is key. But they're not depriving themselves, either. "If I want a piece of cake, I'll have one," says Mazda. "Then I just won't have another one for a week or so. Knowing that I can eat something and no one's going to say 'you can't' works for me." Limit portions. "When I have to snack, I put my hand in the bag or box and whatever I can grab, that&

Why Warmup Before Working Out? 1. Proper warm-up helps prevent injuries. You need to sweat a little, but don't get fatigued by the warm-up. 2. Increases the removal of lactic acid accumulated during previous workouts. 3. Increases the efficiency of contracting muscles. Some light stretching is good to get limbered up. 4. Research suggests neuromuscular coordination is enhanced by warming up. 5. Improves coordination of individual exercises. (doing a warm-up set of an exercise before hitting the heavy weights) 6. Increases heart rate and speeds blood circulation. 7. Increases oxygen reserves to the muscles. Be careful not to warm up too long because you don't want to use up your energy for warming up instead of getting an intense workout. A good rule of thumb is to elevate your heart rate, sweat lightly, and have an elevated body temperature. 10-15 minutes on the treadmill is good to get your body warmed up. Perform one light set of each exercise before you start adding heavy we

#4 Join the softball league. Friendly company-sponsored sporting events are a fun way to burn calories and build bonds with your co-workers.

#3 Don’t just eat on your lunch break. Try eating at your desk and use your lunch hour to sneak in a quick workout, or just spend your break walking. According to WebMD,com, a 154-pound man can burn around 280 calories per hour walking briskly.

#2 Get off a stop early. Make your commute a little more active by getting off the train or bus a stop earlier than usual and walking a few extra blocks. Or, if you’re close enough, try skipping the bus altogether and just walking to work.

#1 Take the stairs. According to an AskMen.com article, skipping the elevator and climbing six fights a day for a full year could help you shed up to 18 pounds. Plus, stair climbing is a weight-bearing exercise that strengthens your bones.

Fall into Fitness with our Zumba ® Classes. The Zumba ® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba ® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Take salsa, cha cha, samba, tango meringue, add hints of flamenco, calypso, hip-hop and belly dancing, put in a workout routine and you have Zumba ®! Burn 500 Calories an Hour with this Hot New Workout! Come Join the Party! The goal of Zumba ® is “to move fast and have fun”..join the party at Wonderfully Fit today. No dance experience necessary. When: September 8 through October 23. 7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10% disc

Fall into Fitness with our 7 week Zumba ® Classes. The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba ® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Take salsa, cha cha, samba, tango meringue, add hints of flamenco, calypso, hip-hop and belly dancing, put in a workout routine and you have Zumba ®! Burn 500 Calories an Hour with this Hot New Workout! Come Join the Party! The goal of Zumba ® is “to move fast and have fun”..join the party at Wonderfully Fit today. No dance experience necessary. When: September 8 through October 23. 7:00 p.m. Wednesday and 8:00 a.m. Saturday Price: $15/class Payment Option: 7 week package deal: 14 classes x $15 = $210 – 10

Slow and steady wins the race. Don’t risk injury by pushing yourself too hard too quickly. Start with low to moderate level activities and gradually increase the duration and intensity of your workouts as you become more fit. But…don’t get lazy! While pushing yourself too hard is bad…not doing enough is equally bad! There is a fine line between staying on a plateau and providing enough stimulus so your body will grow. You should gradually increase the amount of weight you lift, the length of your cardio exercise, etc. to keep you moving towards your goal. If your goal is overall fitness, you should work up to exercising three or four times per week for 30-60 minutes.

Variety is the spice of life! Don’t just find one thing and stick to it…you’re guaranteed to get bored eventually. Find a couple different types of exercises that you enjoy (swimming, biking, weight training, yoga, group exercise classes, etc.) and mix it up!

Vary your activities. Regularly change your activity routine to avoid exercise burnout. Walk a couple of days, swim another and go for a bike ride on the weekend. Seek out new activities—karate, ballroom dancing, cross-country skiing, tennis or Pilates.

Eat healthy foods first. Eat foods that are healthy and low in calories first so that when it comes time to enjoy your favorites—sweets or junk food, for example—you won’t be so hungry

Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.

Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you’re going to eat before you start and have the rest boxed to go

When fear and struggles stare at you, don't give up! These are the times when trials will test your soul and He who stands firm on his grounds shall never falter. You deserve nothing than to believe in yourself. Victory is not easily conquered, but we have strength of determination and will, in the depths our hearts, that will keep us prevailing in every battle that we face. Remember in Life - The harder the efforts you give, the more glorious you will become.

Always make sure to keep a detailed training journal. Be keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It’s also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon. One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, “Insanity is doing the same thing over and over again, and expecting different results.” Don’t let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training j

Remember, the average person does not need to train as if they are trying out for the Olympics! Exercising as little as three times a week for 20-60 minutes will bring results. Think healthy thoughts. Knowing that exercise improves our health is a good incentive. Do it for yourself. Do it for those who love you. Choose an activity that you enjoy doing. Join a gym, ride a bike, go for walks, take exercise classes… just get the body in motion on a regular basis. Exercising on a regular basis burns calories. No need to go on an extreme eating program, just make healthier food choices. When feeling sluggish, remember that exercise is invigorating. Instead of curling up on the couch or going for those chips, get physical. Exercise is not an all or nothing endeavor. Do what you can when you can. If you miss a few exercise sessions it's not the end of the world – or your program. Just get back to it. Your body remembers and it will respond by feeling and looking great.

Before going grocery shopping, make a detailed grocery list of everything you need and stick to it. Write down all the healthy foods you need such as lean proteins (chicken breast, turkey breast, fish, egg whites), healthy carbohydrates (whole wheat bread, brown rice, sweet potatoes, black beans), fruits (apples, strawberries, oranges, watermelon) and vegetables (broccoli, mushrooms, zucchini, green beans, squash, romaine lettuce). If you like to add dressing or marinade, make healthy choices like no-calorie salad dressing and low-carb marinades/sauces. By writing a detailed grocery list, it will be much easier for you to stick with healthy food choices and avoid making impulse buys like candy, chips and unhealthy foods.

Live all aspects of your life following the four D's: Do what you have to do! Do it when you have to do it! Do it the best you can! Do it that way all the time!

Cheese contains a very large amount of saturated fat and is very high in calories. Each gram of fat contains over twice the amount of calories compared to protein and carbohydrates (fat has 9 calories per gram compared to 4 calories per gram for carbs and protein). A small cube of cheese has the same calories as several cups of broccoli. If you can cut out the cheese on your sandwiches and salads, you will drastically cut down on the overall calories in your meal. If you have to have your cheese from time to time, you can choose a non-fat version which will help cut down on the overall calories. Unfortunately, many restaurants don’t carry low-fat versions so it’s probably best to hold the cheese when dining out.

The human brain is the most extraordinary computer of all times. Program it in the right way and your life will move in the right direction."

Plan your food intake for the activity you will be doing. If you will be sitting at your desk all day, eat appropriately. Eat a smaller meal since your body will not need that much fuel. On the other hand if you will be strength training, then you should eat more calories to fuel your body throughout the intense training session.

There's no use in overreacting to the events and circumstances of our everyday lives. Many times what looks like a setback, may actually be a gift in disguise. And when our hearts are in the right place, all events and circumstances are gifts that we can learn valuable lessons from."

Plan your food intake for the activity you will be doing. If you will be sitting at your desk all day, eat appropriately. Eat a smaller meal since your body will not need that much fuel. On the other hand if you will be strength training, then you should eat more calories to fuel your body throughout the intense training session.

Be patient and don’t get discouraged if you’re not losing weight fast enough. Remember, it didn’t take you 3 weeks to gain those extra 20 pounds so it sure as heck will not take only 3 weeks to lose it! Create a smart plan of attack and focus on losing the correct kind of weight, which is body fat. You should set a weekly goal of 1 pound per week. This way you will have a much better chance of keeping the weight off for a lifetime.

Soft drinks and high sugar juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source. Make sure to always check your fruit juice for high amounts of processed sugar. Look on the ingredients list for “high fructose corn syrup” which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water. A great alternative is to buy a good juicer and make your own fru

Your most precious, valued possessions and your greatest powers are invisible and intangible. No one can take them. You, and you alone, can give them."

Exercise in the Morning When Possible. When you exercise, your body is obviously burning calories. But don’t forget, every body function burns calories and that includes all of the recovery processes your body goes trough to adapt to your exercise program. After you exercise, your muscles are busy with their “recover, repair, grow” process and this goes on for several hours after your workout. By exercising in the morning, you can take advantage of your body’s heightened metabolism and burn fat all day long! Try High Intensity Interval Training! Yes, cardio burns fat. For those of you who hate to run, there is an answer…HITT! “High intensity interval training” refers to shorter, more strenuous cardio sessions (usually about 3-5 minutes for each exercise), performed back-to-back to create a fast-changing, exciting workout session specifically geared to burn body fat. For example, you may do 3 minutes of jumping rope, followed immediately by a 5 minute jog, and then 3 minutes on a rowing

Dining out can make or break you when it comes to trying to eat healthy and losing weight. A few calories killers are bread and butter. Since it’s free, you may think you should eat endless amounts. Well, think again because this will ruin any hopes of dining healthy. Keep temptation away by asking your server to remove the bread basket from the table. Another great calorie saver is to stay away from any food which is cooked with batter. Ask to have the meal broiled, roasted or grilled with olive oil instead of butter and you will save hundreds of calories in no time!

You really need to focus on getting up and moving your body to burn excess calories. You can start off by going for a casual walk. Try to walk 1 mile with a friend. Work you way up to several miles per day and you will be amazed how great you feel. You can also try doing sports or activities which are entertaining and provide a great workout. Start playing tennis, racquetball, or golf (walking). By moving your body and exercising regularly, you will increase your ability to lose weight and keep it off.

Make healthy choices when it comes to fats. When choosing cooking oils, choose ones high in mono-unsaturated fats and low in saturated fats. Oils with high levels of mono-unsaturated fats include olive oil, almond oil and canola oil. Essential fatty acids (EFA’s) like Omega-3 fatty acids are also very important to include in your nutritional plan. Salmon and albacore tuna are great sources of omega-3 fatty acids. Omega-3 fatty acids appear to help prevent and treat various disorders in different ways. Research suggests that individuals with non-insulin-dependent (or type 3) diabetes, omega-3s can improve insulin sensitivity. Omega-3 fatty acids have been shown to play a part in keeping cholesterol levels low, stabilizing an irregular heart beat (arrhythmia), and reducing blood pressure.

Many restaurants add butter to the majority of their meals. Butter adds a lot of flavor to foods but is a calorie killer! You would be surprised on just how many restaurant dishes contain butter. Even the “healthy” choices they list such as grilled chicken, shrimp or vegetables may contain loads of butter. Be a smart eater and simply ask the server if the dish is cooked with butter. If so, ask to have it “dry” and hold the butter.

Dining out can make or break you when it comes to trying to eat healthy and losing weight. A few calories killers are bread and butter. Since it’s free, you may think you should eat endless amounts. Well, think again because this will ruin any hopes of dining healthy. Keep temptation away by asking your server to remove the bread basket from the table. Another great calorie saver is to stay away from any food which is cooked with batter. Ask to have the meal broiled, roasted or grilled with olive oil instead of butter and you will save hundreds of calories in no time!

I want to encourage people to dream; to put their dreams above the ideals that could break them down. Dream big, dream in color, dream it to reality.

HOPE & END" are always there for everybody - it depends on us how we deed with them. - "A HOPELESS END" or "AN ENDLESS HOPE".

There are certain things that drive my life: emotion, vision, passion, compassion and inspiration. These things reside inside my spirit (heart) and are transferred into my mind, from my mind to my body and my body transforms it into action.

You are the best of all and there is no one like you. You are the best person that can love you, with no conditions. Because you are you, that is why you are unique.

Each day will pass but as darkness sets in, rejoice. Give thanks that you survived the day that was, with all its good and bad. And as you arise tomorrow, let the rising sun be a reflection of your hope -- renewed and always present; of your spirit -- shining, even through the clouds. And let those with whom you come in contact feel your ever warming present. SHINE!

On a quest to start a new life, you will face a lot of challenges and uphill battles that will try to bring you down. Fears will arise that will make you stumble and the only way to stop them is to face them! As a friend, I would like you to know that life will knock us down but we can choose to get back up. Remember, always, be strong. Root that in your heart.

The road to one's destiny is a terrain that's hilly with lots of obstacles. Don't quit on what you believe is your destiny. If you can dream it and believe it, you can achieve it."