“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.

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.

Zumba – Kicks like a workout, feels like a party

The Minneapolis – St. Paul, Minnesota Star Tribune recently published an article about Zumba.

University of Minnesota kinesiology professor, Beth Lewis was quoted as saying: “For someone who’s physically fit, probably going for a run is going to provide a better workout, but for people who work out rarely, this is a fabulous gateway exercise…”

I very much disagree with Ms. Lewis. Zumba is a great interval workout for people of all fitness levels, not only “people who work out rarely.” The Zumba format allows each individual to work as hard as they choose or as hard as they are able. Zumba recruits muscles from the entire body while challenging the cardiovascular system. Choreography may be difficult for some former athletes to pick up and therefore, some “physically fit” participants may need more time and practice to feel comfortable enough to work at a high intensity.

I have been a long-distance runner for over 15 years and I never saw the rapid results that I saw from Zumba from running. Since doing Zumba for the first time in March 2009, I personally have lost over 30 pounds. I consider myself well-conditioned and toned. I ran my best-ever Ragnar Relay race in the summer of 2010 after training by primarily leading Zumba classes.

I love seeing my participants smile and build confidence, spirit, and attitude through Zumba. Viva Zumba!

I Hate Clif Bars

My mom used to say, “I hate the word ‘hate.’” I don’t use it very often, but when I use it, I mean it. I can only think of a few things I hate – like February. I also hate Clif Bars.

I mean it when I say, “I hate Clif Bars.” I don’t know what’s wrong with me. Everyone I know loves Clif Bars, but the thought of eating one makes me gag. Even after long, grueling runs, I can’t choke down more than a few bites of a Clif Bar simply for nourishment.

I admit, Clif Bars are hard to beat nutritionally and unfortunately, they’re everywhere: race goodie bags, grocery store checkouts, gas stations, sports supply stores… What’s a good alternative to Clif Bars? Here are some suggestions:

Snickers Marathon Bars
I got one of these in a race goodie bag and I now buy them on the regular. They are so good, I feel like I’m eating a candy bar! I get them at Wal-mart in the pharmacy section near the Boost and Ensure meal replacement drinks. It seems unnatural to eat anything with the Snickers name on it for nutrition before or after exercising, but I’ve had success with them. I will continue to buy them and eat them until further notice.

Kashi Go Lean Protein & Fiber Bars
Eh. These bars are OK. I like the Chocolate Caramel Crunchy Protein & Fiber Bar, but it’s the only one I’ve found that I’ve liked.

Luna “The Whole Nutrition Bar for Women” – Lemon Zest
Yes, I know Luna bars are made by the Clif company. I never said, “I hate the company that makes Clif Bars.” I said, “I hate Clif Bars.” I can’t eat Clif Bars, but I can eat Luna Bars. I don’t know why. I’m a woman – maybe that’s why. Lemon Zest is my favorite so far.

As I noted, Luna Bars are The Whole Nutrition Bar for Women. So can my boyfriend eat a Luna Bar?

From the post Will Eating Luna Bars Make a Guy Grow Breasts? on Chow.com:

Clif Bar, manufacturer of the Luna nutrition bar – marketed “for women” – is asked this question all the time. The concern is baseless, however. Luna bars, which come in flavors including Lemon Zest, S’mores, and Dulce de Leche, contain no estrogen or other hormones that might cause men to grow mammary glands. They’re for women because they’re fortified with nutrients females typically need more of or sometimes have a hard time getting in their diets. These include folic acid, calcium, iron, B vitamins, and fiber.

Kashi Go Lean Protein & Fiber Bars – Chewy PB & Chocolate Versus Crunchy Chocolate Caramel

Some days, meal replacement bars are a group fitness instructor’s best friend. On my latest trip to the grocery store, Kashi GOLEAN Protein & Fiber Bars were on sale 10 for $10 so I decided to give them a try. I bought four Peanut Butter & Chocolate Kashi Go Lean Chewy Protein & Fiber Bars (13 grams of protein, 6 grams of fiber, 290 calories) and six Chocolate Caramel Kashi Go Lean Crunchy Protein & Fiber Bars (8 grams of protein, 6 grams of fiber, 150 calories). These two varieties were my only options at the time.

I started with the Chewy Peanut Butter & Chocolate Go Lean Bar on day one. I eat in the car between classes. I opened the package and it looked like a giant chocolate bar, and in my opinion, that is a good thing. The first bite was sadly disappointing. Inside the chocolate was a grainy, flavorless mass that did not resemble any peanut butter I’ve ever tasted. I forced myself to eat half the bar for nourishment, and I left the rest in my car to melt in the summer heat while I taught Zumba.

After my bad experience with the Chewy bar, I hesitated a couple of days before trying the Crunchy Chocolate Caramel Go Lean Bar. Actually, my boyfriend tried it first. He described it as a Rice Krispies bar. I tried it and agreed. It was something like a soggy Rice Krispies bar or Special K bar with chunks of marshmallow on a bed of chocolate. Between me and my boyfriend, all six are now gone. I will buy these again.

The Kashi Chocolate Caramel Crunchy Go Lean Protein & Fiber bar is low in calories and protein, but it was the clear winner of the Rencsi.com Crunchy versus Chewy taste test.

Want Z1 Zumba Shoes from Zumba Fitness? Get Them While You Can!

I’m a Zumba and Zumba Gold instructor and I had the same pair of Zumba shoes for a year. At first, I was only wearing my Zumba shoes for about one hour per day, two or three times a week, and they were holding up just fine. As luck would have it, I started getting more and more classes at more and more facilities and soon I was teaching two or three times per day, four days a week! As awesome as it was, my Zumba shoes broke down quickly. I was having foot, ankle, and shin pain during and after Zumba class. It was obvious I needed a new pair of Zumba shoes and I needed them fast.

I had been wanting the new Z1 Zumba sneakers from Zumba Fitness so I went to the Zumba shop to order a pair. I searched and searched, but they were not there – the Z1 Zumba sneakers were temporarily unavailable! I needed new shoes badly, but I decided to wait a week.

A week later, I checked the Zumba shop again. No Z1 Zumba sneakers! I couldn’t wait any longer and I decided to replace my Nike Musique IV with the exact same pair.

I just checkd back and the Z1 Zumba sneaker is now available at Zumba.com.

The moral of the story: If you are thinking about trying out the Z1 Zumba sneakers from Zumba.com, do it while you can! They are insanely popular. If they are temporarily unavailable, check back regularly because they might come and go from the Zumba shop as they are in stock. Hopefully, this means new styles and colors will be available soon.

Good luck!

What Are Zumba Shoes?

One of my Zumba participants walked into Lady Foot Locker and asked for Zumba shoes. The LFL sales team looked confused and responded, “What are Zumba shoes?”

How embarrassing! Someone is willing to walking into an athletic shoe store and drop $60 to $110 USD on a pair of dance shoes and the sales team at a store like Lady Foot Locker doesn’t even know what Zumba is?

In an athletics store, you are most likely looking for Nike Musique athletic dance shoes. Ryka also makes a couple of styles of athletic dance sneaker, Ryka Studio D and Ryka Sync, and from what I’ve seen, they are similar to the Nike Musique. This type of shoe is used by cheer and dance teams at the high school and college levels so they are somewhat easy to find. They are attractive athletic shoes, but obviously not built for most sports. You’ll find them on the edge of the athletic shoe section, not mixed in with the running shoes. Because they are not common, they are also easy to find on the clearance rack if you are a bargain hunter.

There is also currently a Nike shoe called Nike Huarache. It is more of a hip hop dance shoe so you might find it mixed in with the street wear.

If you have access to a dance studio or dance supply store, look for Capezio or Bloch athletic dance sneakers. These sneakers are also worn by dance teams and instructors so they are easy to find. Capezio and Bloch sneakers usually have a split sole which allows more foot flexibility during dance training and performances. To me, the split sole takes away some of the stability of these athletic dance shoes. The split sole is why I personally chose NOT to wear them for Zumba – I need stability and support. However, I do know plenty of people who DO wear them for Zumba.

In stores, you will pay about $30 USD for Zumba shoes on the clearance rack. Full price, Zumba shoes will cost $60-$110 USD. Online, you have more options and better prices. You will find Nike Musique and Huarache and Ryka Studio D and Sync online. Discount dance supply stores sell Capezio and Bloch athletic dance sneakers online.

I hate to order shoes online, but I like online shoe store prices so I use a little trick. I go find the shoes I want in a shoe store, try them on, and make note of the size, style, and color. Then I go home and order the same shoes online. It take a little more time, but I think it’s worth it.

If you have a favorite brand or style of shoe that you use for Zumba, I would love to hear it!

May Zumba Music Playlist

Time flies! Some of my May Zumba songs. Enjoy!

Telephone (Pop / Warm Up)
Lady Gaga

Obsesion (Bachata)
Aventura

Chaiyya Chaiyya (Zumba Toning / Bollywood)
Bombay Dreams

Salome (Salsa / Pop)
Zumba Fitness ZIN 24

Que Te Pica (Reggaeton)
Notch

A La Nena Le Gusta (Merengue)
Zumba Fitness ZIN 24

Zu Bailaito MIX (Quebradita)
ZIN Bonus Download

Boro Boro (Belly Dance)
Zumba ZIN 22

I Need to Know (Cha Cha)
Zumba Fitness ZIN Volume 25

Rain Dance (African)
The Very Best Featuring M.I.A.

Evacuate the Dance Floor (Pop)
Cascada

La Agarro Bajando (Salsa)
Zumba Megamix 4

Lean Like a Cholo (Zumba Toning / Latin Hip Hop)
Down AKA Kilo

La Negra Tomasa (Cumbia)
DJ Kane

Waiting in Vain (Reggae / Cool Down)
Bob Marley

Heart Rate Monitor for Zumba

Enough guessing. I’m buying a heart rate monitor for Zumba.

I’m a Zumba instructor and I track my diet and exercise through a free online fitness diary called hotcal. Until now, I’ve been using the cardio exercise entry “Dancing, aerobic, ballet or modern, twist” to track Zumba. According to my height, weight, age, and sex; I should burn about 272 calories in one 50-minute Zumba class.

As an instructor, I exaggerate all of my movements and give 100% during each song of each class. After Zumba classes, I am drenched from head to toe in sweat. I don’t think 272 is an accurate measure of the calories I burn in a typical Zumba class. That is why I’ve decided to buy a heart rate monitor.

After a little research, I’ve settled on the Polar FT60 heart rate monitor. This hr monitor comes with the fabric chest band with the snap on/snap off electronic brain. The fabric band was important because I’ve used hr monitors with the plastic band with the built in electronics. It was very uncomfortable and I can’t image doing Zumba while wearing a hard plastic band around my rib cage. As I mentioned, Zumba makes me sweat hardcore. I need equipment that I can rinse or it will be ruined in no time.

The FT60 is not cheap, but I am also a long distance runner and biker. I don’t need a foot pod or gps capability now, but these are optional add-ons to the FT60. I would not like to buy another heart rate monitor any time soon, but I may want to accessorize later.

The other nice thing about the women’s FT60 is that it is attractive. The band is magenta and the face is white and silver with decorations on the face. If I have to wear this thing daily, I might as well like the way it looks.

Stay tuned as I try out my heart rate monitor for Zumba.

Should I Buy a Heart Rate Monitor for Zumba?

I love teaching Zumba. I teach high intensity Zumba 4 times a week and Zumba Gold 2 times a week. I smile a lot and sweat a lot, but how do I know much exercise I am getting from Zumba class?

Until now, I have relied on free online calorie calculators and exercise diaries like hot cal to tell me how many calories I burn during exercise, including Zumba. I enter every food and beverage I consume each day and I enter every minute of exercise I do each day into hot cal. The site software uses my 1) Basal Metabolic Rate or BMR, 2) daily calorie needs based on my activity level, 3) net calorie needs, and 4) exercise bonus calories to calculate whether I’ve stayed within my daily calorie target to meet my personal fitness or weight loss goals.

I currently use the cardio exercise entry “Dancing, aerobic, ballet or modern, twist” to track Zumba. According to my height, weight, age, and sex; I should burn about 272 calories in one 50-minute Zumba class.

272 calories? That’s it? That can’t be right… Can it?

I think it’s time I invest in a heart rate monitor so I know exactly how many calories I burn in each Zumba class – not only for my own personal fitness, but to also allow me to use the music and moves that will get my Zumba class participants’ hearts pumping (safely, of course).

Stay tuned as I shop for my first heart rate monitor for Zumba!