New Zumba Trend – Dedicated Zumba Studios

What’s new with Zumba for 2012? Small businesses dedicated to Zumba Fitness classes are popping up in American cities of all sizes all over the United States!

The Zumba studio in my city is holding its first-ever master class on Friday night to celebrate their grand opening: Zstudio – Duluth, Minnesota, USA

Other studios dedicated to Zumba Fitness classes have opened in Stillwater, Minnesota and Mason City, Iowa.

Do you own or go to a dedicated Zumba studio in your area? I’d love to hear about it! Leave a comment and share a link to your Zumba studio!

Give the Gift of Zumba

Are you still Christmas shopping? (Don’t feel bad – I haven’t even started.) Why not give the gift of Zumba?!?

For the athlete… You already know she (or he) likes to exercise. Why not help them mix up their workout with Zumba?

For the dancer… You already know she (or he) loves to dance. Why not give them the gift of a workout they’re going to love?

For the couch potato… OK, she (or he) says she doesn’t like to exercise. She says she doesn’t dance. Zumba is the perfect gift for that couch potato of any age you’d like to start exercising. All she has to do is follow along. There are no rules. There is no right or wrong. Just keep moving and pretty soon, she’s dancing and exercising!

How can you give the gift of Zumba?

DVD’s: Two sets of Zumba DVD’s are available through the Zumba shop or Amazon.com. Zumba DVD’s let you start doing Zumba right in the comfort (and privacy) of your own home.

Video Game: Two Zumba video games are available for Wii, Playstation, and XBox Kinect. These are video games that will make you sweat, again, in the comfort (and privacy) of your own home,

Live Class: Pick up a punch card or gift certificate to a gym or group fitness studio near your loved one that offers Zumba classes. Some Curves locations now offer Zumba in the Circuit. There are Zumbatomic classes for kids and Zumba Gold classes for beginners, deconditioned exercisers, or older adults. Ask your favorite Zumba instructor for recommendations!

Happy holidays!

“No Shoes Please” Zumba Class

A newly-certified Zumba instructor I know recently posted a new Zumba class on her schedule. It’s at a popular yoga studio and in the description, it is asked, “No shoes please!”

No shoes allowed? For a Zumba class? Really?

Kicking your shoes off at a wedding dance – we’ve all done that. But no shoes allowed for a Zumba class… All I can say is, “OUCH!”

Every Zumba instructor is different, but my classes involves high-impact dance moves like jumping and stomping. According to the article, “The Effects of Weight on Feet When Running” on Livestrong.com, when you run, each foot hits the ground with 3- to 4- times the force of your actual body weight with each step you take. In Zumba, your feet could take 2- to 4-times the force of your actual body weight with high-impact moves.

There are 26 bones in the foot. 26. Think about how small each bone has to be to fit 26 bones into your foot. Now, think about how much you weigh. Multiply that by 2- or even 4-times and imagine those 26 tiny little bones in your feet distributing 2- to 4-times your body weight for an hour long Zumba class. For me, that’s 115 pounds – 115 x 2=230 pounds to 115 x 4=460 pounds. Ouch.

Of course, one might argue barefoot running is gaining in popularity, why not barefoot Zumba? Well, to be fair barefoot running-related injuries are also becoming increasingly popular. So much so, that one article on Competitor.com calls it “The Barefoot Running Injury Epidemic.” If you do Zumba barefoot, chances are you are putting yourself at risk for foot and leg injury.

One might also think, Shakira dances barefoot, why can’t I? Well, Shakira’s dances moves are not high-impact – she usually has both feet on the floor. Shakira is obviously not a weekend Zumba warrior, she is a highly-trained dancer. Trainers and coaches most likely monitor her fitness to be sure her body, muscles, joints, and bones are able to support her dancing. She most likely has access to the best athletic trainers, physical therapists, and doctors at any given moment if any part of her body gives her pain.

If you see a Zumba class offered that requests, “No shoes please!”, I recommend looking for another Zumba class where you are allowed to wear a supportive pair of Zumba shoes.

Fun Minnesota RPE Scale – Does your region have one?

I am part of a Doctor of Physical Therapy (DPT) program in Minnesota. Recently, an instructor shared a fun version of the Rated Perceived Exertion (RPE) Scale, a way to subjectively measure the intensity of exercise, to celebrate our Scandinavian heritage and “Minnesota nice.”

After a quick Internet search (when I should’ve been studying for an exam) I couldn’t find any other regional RPE scales. Does your region have one? Or just for fun, what would be the descriptions based on your region’s heritage and culture?

Minnesota RPE Scale
6
7 Piece of cake
8
9 Not too bad
10
11 Hardly working at all
12
13 Can’t complain
14
15 It could be worse
16
17 A guy couldn’t go much harder than this
18
19 Uff da!
20

Pop Music for Yoga

I love movie soundtracks, yoga, and Pilates.

Inspired by the mellow “About Her” Malcolm Mclaren version of The Zombies “She’s Not There”  on the Kill Bill Vol. 2 Original Soundtrack and the instrumental cover of “Please, Please, Please Let Me Get What I Want” by the The Smiths in Ferris Bueller’s Day Off I am looking for popular music covered in a yoga-class appropriate style for the yoga class I teach once a week.

I know some yogis would frown upon this, and I want to be clear that I am not a professional yogi. I teach a free yoga-Pilates-stretching hybrid class once a week for 45-minutes. It is in a group fitness studio in a busy college wellness center so I like to use music to try to create a yoga-like atmosphere.

In my search, I came across the Yoga Pop Ups on Amazon.com. I like the concept, but not the music. You can download music to yoga to Pink Floyd, Led Zeppelin, Nirvana, Morrissey and The Smiths, Sublime, Jimmy Buffet, Journey, Lady Gaga, and Mötley Crüe to name a few. Mötley Crüe? Really?

If you’re interested in doing yoga to Girls, Girls, Girls, check out Yoga Pop Ups on Amazon.com MP3 downloads.

NEW: Z-Kickz Athletic Dance Shoes for Zumba by Zumba Fitness

All of my favorite athletic dance shoes for Zumba have been discontinued. First, it was the Nike Musique IV with the mesh upper. Then it was the Nike Huarache. I’ve tried regular running or cross-training shoes, but nothing feels right in Zumba class. What’s a Zumba lover like me supposed to do?

Zumba Fitness has an (expensive) new solution: Zumba Z-Kicks. According to the Zumba Shop:

When you want to break it down (which is probably all the time step it up with Z-Kickz, the ultimate dance-fitness shoe – with a kick!
- Super-breathable mesh
- Ultra lightweight
- No-tread
- Neon accents
- Reflective Zumba logos

At the time when this post was written, Zumba Z-Kicks athletic dance shoes were only available for women and cost $74.95 USD. With 50 reviews written by customers in the Zumba Shop, these shoes have a 4.6/5.0 customer rating… Not bad!

I personally cannot afford to spend $75 USD on athletic shoes that I am only going to wear for Zumba. I used to find my Nike Musique and Nike Huarche on sale in stores or online for around $35 USD. $75 USD is out of my price range so I am going to wait and keep looking for a more affordable alternative.

If you try Zumba Z-Kickz, let us know what you think by leaving a comment! Thanks!

Zumba Carpet Gliders From Zumba Fitness

Zumba on carpet is not ideal, but now with Zumba in the Circuit classes at Curves facilities, Zumba classes on carpet is becoming more and more common. Zumba with typical athletic shoes on carpet can cause knee pain and other joint problems due to the gripping soles sticking to the carpet during Zumba twists and turns.

Zumba has a branded solution for you: Zumba Carpet Sliders. According to the Zumba shop description:

Don’t get stuck on the carpet floor. Zumba® Carpet Gliders allows you to step, shake, swivel and spin on carpet with ease and reduced risk of injury.

The reviews are mixed. You may want to buy a pair for $15 to use as a pattern to make your own improved slip-on carpet gliders.

Men’s Footware from Zumba Fitness

Finally! Men’s Z1 sneakers are athletic dance shoes from Zumba Fitness for Zumba Fitness!

According to the Zumba Fitness Shop:

Hey guys, this one’s for you — the all-new Z1 Sneakers for men! Athletic, sturdy, rugged and funky-cool to boot, these sneakers are built for optimum performance both in and out of Zumba® class. Constructed with a molded footbed and TPU for maximum support, and an ultra-breathable upper and midsole for total comfort, the new Z1 sneakers for him also have extra-tough pivot points to slide and grip on cue. With extra colored shoelaces, pair ‘em up with your favorite Zumbawear™ get-up and you’ll be ready to kick it into high gear!

The Z1 Zumba sneaker for men has mixed reviews, but if you’ve been searching for the right shoe, it might be worth the $75 to give them a try!

I Found a Pocket in C9 by Champion Exercise Pants From Target

Everyone knows pockets in exercise clothing are essential.

Pockets are an especially important feature of running shorts or tights. For running indoors on a track or treadmill, I need a pocket for my car or locker key and gym ID. For running outdoors, I need a pocket for my house key and ID.

If you have money to burn, Lululemon Athletica has by far the best exercise wear. Just be prepared to spend between $50-100 for a pair of running tights with a couple of cleverly hidden pockets.

You can imagine my surprise when I found a hidden pocket in the waistband of my C9 by Champion running tights that I bought for $25 from Target! The mesh pocket is sewn into the waistband of the running tights at the middle of the back. It was so well hidden, it took me months to discover it by accident! It is the perfect size for an ID and keys. You could even fit a smart phone in the hidden mesh pocket, but the lower back can be a terribly sweaty place to keep your phone during a workout…

Next time you are shopping for exercise clothing at Target, make sure you check the waistband for hidden pockets.

Packing for Ragnar

It’s that time of year again. Today, I’m packing and shopping for my 4th Great River Ragnar Relay. I always over pack, but if you’re wondering what to bring, here’s my list of what to pack for a Ragnar Relay:

Clothes: Pack your favorite running clothes, but don’t over pack. You also get a very nice shirt from Ragnar in your race goodie bag.

1 or 2 Pairs – Running Shoes
3 – Running Tights or Shorts
3 – Running Tops
3 – Running Socks
4 – Comfortable Underwear
4 – Sports Bras
1 – Long Sleeve T-shirt
1 – Light Jacket or Sweatshirt
1 – Comfortable Shoes or Sandals
1 – Comfortable Top
1 – Comfortable Pants or Shorts
1 – Baseball or Running Cap
1 – Swimsuit
1 – Towel
1 – Gym Towel
1 – Wet/Dry Bag (or garbage bag)
1 – Reflective Vest
2 – LED Lights (or these might be built into your reflective vest)
1 – Headlamp (2 per van)
1 – Sunglasses
1 – Glasses with Clear Lenses
1 – Small Hand-held Mace (for farm dogs or those wild animals they warn you about in the race bible!)

Toiletries: You might not need all of these all of the time, but hopefully someone in your van has them when you need them.

Sunscreen
Chapstick
Gum
Bug Spray
Deodorant
Toothbrush
Toothpaste
Floss
Ponytail Holders
Headbands
Hairbrush
Moist Body Wipes
Moist Facial Wipes
Pepto Bismol (Beware Runner’s Trots and Dehydration)
Tums
Travel-size Contact Lens Solution
Contact Case
Travel-size Shampoo
Travel-size Conditioner
Travel-size Toilet Paper
Travel-size Vaseline
Band-aids
First Aid Kit
Nail Clipper
Ibuprofen
Garbage Bags
Paper Towels
Hand Sanitizer

Food: This is for the whole van. Bring any special food items that work for you before/during/after running. Avoid new foods and restaurants on race days. Remember, you can always stop at a gas station or grocery store if you need to reload.

Water (bottles of various sizes)
Sports Drinks
Protein & Energy Bars
Fruit (not too fibrous)
Trail Mix

Entertainment: Race rules have changed and a lot of legs are non-support legs. Keep yourself occupied.

Car Charger for Smart Phone
Camera
Magazines
MP3 Player
Travel Pillow
Car Games
Sense of Humor
Good Attitude
Team Spirit

I’d love to hear suggestions and recommendations based on your experience with Ragnar Relay! Let me know what you pack and what you wish you did (or didn’t) pack!