BRIDAL BOMBSHELL BOOTY CAMP & TRIBAL FUSION DANCE CLASSES

Fitness Divaz is proud to again highlight-

www.shimmyshimmydancestudio.com

(631) 278-7724

3316 Route 112 Suite E

Medford, NY 11763

This month they are offering some awesome specials, including: 

BRIDAL BOMBSHELL BOOTY CAMP

and

TRIBAL FUSION DANCE CLASSES

(all information below has been taken from Shimmy Shimmy Dance Studio's page with their permission)

About the Studio:

We are a Dance Fitness Studio...specializing in getting women fit and having lots of FUN while doing it. We are exclusive to women only. No contracts or commitments, take a single class or purchase a class package it's totally up to you. Our classes are small, intimate and not intimidating.  No Dance Experience needed, Dancing gives you results and makes you happy. There is nothing sexier than a dancer's body. Dancing helps you slim down and build lean sexy muscle. We offer fun and sexy classes in Pole Dancing, Belly Dancing, Yoga, Zumba, Chair Dance and more.  We also offer monthly workshops in Pole Burn and Nutrition Seminars. Private lessons, Pole Parties and Belly Dance parties are available. Call for more info.

Bridal Bombshell Booty Camp In this 4 week workshop we will be focusing on arms, legs, core and the booty. If you need to drop a dress size and fit into your white gown then this is the workshop for you.    Starts on: Tuesday, March 15th Time: 7:15pm Location:  3316 Route 112 Suite E, Medford, New York 11763 Phone: 631-278-7724 Pay in advance for workshop $80.00. Pay as you go $25.00 per class.  Workshop starts on 3-15-11 and will continue on 3-22-11, 3-29-11 & 4-5-11

Diva Yoco Belly Dance Superstar is joining the Shimmy Shimmy Team. She has over 15 years experience! Yoco will be teaching a Tribal Fusion and Isolation class starting on Wednesday, March 23, 2011...More details coming soon. Check out or website or call for more info.  You do not want to miss this!

2nd Boudoir Photo Shoot at Shimmy Shimmy Dance Studio Let Isis capture your beauty...She will apply your makeup, style your hair and bring several trunks full of fun and sexy costumes for you to choose from.  She will capture different settings and poses from you. She coaches you along the way and makes you feel very comfortable and sexy. Below are photographs from our 1st Boudoir Photo shoot in February. These pictures are of Heather, the owner at Shimmy Shimmy. Isis has a great eye and will provide  you with amazing photos that you will have forever. Call us for more details  and to set up your Photo shoot.

Save $5.00 New Students Only.... Sign up in advance for Pole Foundations (Beginner Class) Coupon available for 1st time students only. Must present coupon at time of purchase.  Offer Expires: Enter 4-10-11

www.shimmyshimmydancestudio.com

HAVE YOU EVER WONDERED? THESE ARE MUST READS!!!

PRINTABLES THAT MAKE YOUR LIFE EASIER- AND MAKE REACHING YOUR GOALS A SUCCESS!!

Curious about how long food is actually still good for before it spoils?  Check out this helpful link to find out the truth! You will be surprised!!

Proper Food Storage Chart- HOW LONG? IS IT STILL GOOD?

Need a friendly reminder of what to get to stay on track while grocery shopping?

Check out this handy printable shopping list

EAT CLEAN DIET- PRINTABLE GROCERY LIST

Journal is a key component to weight loss and healthy eating success.  Below is a wonderful food tracker weekly diary that breaks down some key components to EATING CLEAN!!

PRINTABLE- DAILY FOOD TRACKER


Downloadable forms and more information can also be found by visiting:
EAT CLEAN TOOLS & SUPPORT


Visit: www.eatcleandiet.com  for these and so many more tools to help your reach your goals

Are you wondering about what your 

BODY FAT PERCENTAGE SHOULD BE?

Below is an article that I found that explains everything that you need to know.

Don't know what your body fat percentage is?

You can easily ask a trainer from your gym if they have a machine or a way to calculate your approximate body fat percentage.  You can also purchase your own hand held machine for cheap online.  A popular brand name is OMRON and can be found by searching it on the web or by clicking on the green link below.

OMRON BODY FAT MONITORS

Ideal Body Fat Percentage Chart:

 How Lean Should You Be?

by Marc Perry Aug 3, 2010

I’ve discussed 5 Ways to Measure Your Body Fat Percentage and the Ideal Body Weight Formula, but what is your ideal body fat percentage? What is a healthy, realistic body fat percentage to shoot for so you can have that lean, toned body you desire?

While there is some debate as to what constitutes a “healthy” body fat range, I have below 2 different types of body fat percentage charts, which I will walk you through along with some insights into how to read each chart.

Ideal Body Fat Percentage Chart #1: American Council on Exercise

The chart below from the American Council on Exercise (ACE) is one of the most commonly used body fat charts. As you can see, women have a higher body fat percentage relative to men for a given level. Women have more fat because of physiological differences such as hormones, breasts, and sexual organs. In addition, women need a higher amount of body fat for ovulation.

“Essential fat” is the minimum amount of fat necessary for basic physical and physiological health. There is a lot of controversy over what amount of body fat is optimal for overall health. A research paper by Gallgher et. al. in the American Journal of Clinical Nutrition (2000) came to the conclusion that certain low body fat ranges are “underfat”, which implies “unhealthy”. According to this research paper, men who are between 20-40 years old with under 8% body fat are considered “underfat”, whereas a “healthy” range is described as between 8-19%. For women in this same age group, any level under 21% is “underfat” and 21-33% is considered “healthy”.

In my opinion, I think body fat is only one measure of health, so stating a certain body fat level is “unhealthy” doesn’t give the whole story. In fact, surprisingly, some sumo wrestlers have significant amounts of body fat, but generally have low cholesterol levels and can live long lives (See: Do You Eat Like a Sumo Wrestler?). Conversely, to imply that anyone who has a six pack (below 8% body fat for men), is very athletic, and eats well is “underfat”, or “unhealthy” is a stretch. We all have different shapes, sizes, and fat distribution profiles, but I think the chart above is a good starting point.

The limitation of the ACE chart is that while it takes into account gender differences, it does NOT take into account your age, which is exactly why I included the next two charts.

Ideal Body Fat Percentage Chart #2: Jackson & Pollock

AccuFitness is the maker of the popular Accumeasure Body Fat caliper, which is a one site skin fold body fat measurement method. When you buy the product, AccuFitness includes a body fat percentage chart based on research by Jackson & Pollock (which has become the industry standard) that I think both aesthetically and from a health perspective is right on the money.

In case you don’t understand how to read this chart, the age column is on the left, the body fat percentages are in the chart, and the colors represent Lean, Ideal, Average, and Above Average ranges. So if you are a 30 year old man, a body fat percentage between 10% and 16% is considered “Ideal” and between 18% and 22% is considered “Average”, and so on. I also like how this chart has the color red to represent percentages that are too high and the green to represent ideal ranges. The first chart is for men, and the second for woman.

You may have noticed as your age increases, your acceptable body fat within these ranges increases as well. Why you ask? As we get older, there are physiological changes in our bodies so that our fat increases.

There are 3 types of fat: subcutaneous (under the skin), visceral (around the organs), and intramuscular (in between muscle, like a marbled steak). The amount of subcutaneous body fat you have can stay the same, but the visceral and intramuscular fat increases as you age.

I hope this discussion of this ideal body fat percentage chart was helpful for you! Let me know if you have any questions.

Article taken from: http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

Fitness Pole Dancing..... and other great classes

SHIMMY SHIMMY DANCE STUDIO

www.shimmyshimmydancestudio.com

Are you looking for something to SPICE UP your fitness routine, as well as enhance your everyday SEX APPEAL?  We all are. Well, it's time to BRING SEXY BACK while bringing that AMAZING LEAN, SEXY BODY back.

I am always looking for a CHALLENGE, and with Spring and Summer peeking their warm eyes around the corner, I have found the class that keeps me coming back for more. I have already seen results on my body. This class works muscles that I didn't even know I had. After each and every class, my upper body, core and legs are worked like no other class I have ever taken.

 SHIMMY SHIMMY DANCE STUDIO is located off 112 in Medford.  This adorable, private and friendly dance studio offers a safe and non-judgemental environment for you to let your inner DIVA loose while getting in great shape.

Heather- Owner & Instructor

The owner and head instructor, Heather is talented and amazing.  Her knowledge, abilities and patience makes every class fun and leaving everyone wanting MORE!!!  The studio is immaculate and decorated in a sexy pink.  THERE ARE NO COMMITMENTS, so you can pay as you go, or purchase a package that suits your needs.  Heather also offers various monthly workshops that cover many different topics and the weekly schedule makes it very easy to attend classes.

Are you looking for a fun place to have a bachelorette party, girls night out, private party, private lessons or a PHOTO SHOOT?

Professional Boudoir Photo Parties
(available for you and your friends) 

This is the place for you too........ and there are also many other classes offered such as:

• BELLY DANCING
• STRETCHING 
• SASSY SEATS (sexy chair dancing)
• HATHA FLOW YOGA
• ZUMBA
•  LATIN FUSION 
•  ALL LEVELS of POLE DANCING

The studio caters to FEMALES ONLY- so you don't have to feel intimidated by a large gym environment or anyone looking on while you practice your craft.
The establishment is CLASSY and geared towards CLEAN, FUN FITNESS.

Wondering what type of people have been taking classes with me?  There have been a variety of ages of women ranging from HOUSEWIVES, TEACHERS, NUTRITIONISTS, BUSINESS WOMEN, TRAINERS as well as other respected professionals.

Check out their website for more information.. and be ready to be AMAZED!!! It is addicting!!
www.shimmyshimmydancestudio.com
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Video of Amazing FITNESS Pole Dancing Tricks...
Watch this video and see why these women are in phenomenal shape- It is truly athletic art!!

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FITNESS POLE DANCING... MAKING IT'S WAY TO THE 2012 OLYMPICS?

Pole dancing could be recognized as a sport and headed to the Olympics

BY ROSEMARY BLACK

DAILY NEWS STAFF WRITER

Tuesday, February 23, 2010

Mar 03 2010, New York — The strip club mainstay pole dancing - known as much for its sensual moves as its rigorous athletic side - may be headed for the Olympics.

A group of pole-dance advocates is hoping for a "test" event in 2012 and a more formal pitch four years after that, in Rio de Janeiro, according to The Associated Press.

KT Coates, a prominent pole dancer in England and director of Vertical Dance, is leading the Olympic push.

"After a great deal of feedback from the pole-dance community, many of us have decided that it's about time pole fitness is recognized as a competitive sport and what better way for recognition than to be part of the 2012 Olympics held in London," she said in a petition she's preparing for organizers of the London Olympics.

Coates added that the prospective sport "has the wow factor."

While her petition now has about 4,000 signatures, she is hoping to add 1,000 more.

Advocates of pole dancing say other even more unlikely sports have gotten the approval of the International Olympic Committee. Tug of war was an early Olympic medal contest and curling is now huge at the Winter Games.

Article can be viewed at: 

NY DAILY NEWS

STARTING YOUR OWN FIT CLUB

Interested in staring your own FIT CLUB at your workplace? Here are some ideas to get it going.  I have done many variations throughout the years and this year we revamped the rules to make it more exciting and keep it interesting.  This is a great way to build a sense of belonging, motivation and teamwork among your employees and co-workers.  

CHOOSE TO LOSE…

(and be a WINNER!!)

The 2011 Version of 

“FIT CLUB”

The rules are different……stakes are higher….and more exciting!!

   Ok, so the holidays are over and we all did our fair share of enjoying them. Now it’s time to get ourselves back on track.

         This year….. the rules have changed….. to benefit EVERYONE and make it your year to be “YOUR BEST YOU!!!”.   Here are the rules:

WEIGHT LOSS:

You set and choose your own goal. Your goal can be a set number of pounds lost, a target weight or a combination of pounds lost AND %’age of body fat lost.

Ex: Lets say you want to lose 15 lbs. You can say that you want to lose 15 lbs or decrease your body fat %’age by 2%. If you succeed at either of those, you have made your goal and have succeeded.

Meanwhile someone else might decide that they want to lose 7 lbs. It is all up to you.  Once you make your decision, you cannot change it.

MAKING YOUR GOAL:   

ANYONE who achieves their set goal by the club’s end date is eligible for the PRIZE MONEY (see below).

The total prize money that is collected will be SPLIT among those who have reached their set goal.

(In the past the person that lost the most weight won the prize money, but because this year’s focus is on overall HEALTH- we have changed the ways of the past).

BEST PART- IF YOU REACH YOUR GOAL- YOU ALSO GET YOUR OWN ORIGINAL FEE BACK.

(If you reach your goal…. You don’t pay- so the only people that pay in the end are the ones that DON’T reach their goal. This gives you even more incentive to reach your goal.)

If everyone reaches their goal (which would be the BEST THING-then everyone gets their original fee back- and there is NO prize money to split-but are all still win, because we lost the weight we wanted to lose).

PRIZE MONEY:

The total number of participants will determine the total amount of prize money that is collected.

PAYMENT:

We will be asking you to write out a CHECK that is dated for the last day of the club. If you achieve your goal, the check comes back to you. The only way we will cash your check is if you don’t reach your goal.  We will be locking up the checks in a safe place until the club ends.

*If you would rather give cash so this doesn’t mess up your checkbook records- you may give cash…. And in that case you would get cash back if you make your goal weight.

COST:  $50/person  (CHECKS - DATED JUNE 6^th, 2011)

All of which will either be split among the winners, or be returned to people that succeed by reaching their goal weight.

DURATION of this CLUB:

January 10^th (1^st weigh in) – June 6^th (final weigh in)

Please have your goal weight in mind by January 10^th so it can be recorded.

Things to keep in mind when setting a goal weight:

You always weigh 1-2lbs more with your clothes on so factor that in (as we will NOT be taking “naked weights”.. as I like to call them- LOL)

We are running this one for a longer period of time because it doesn’t make sense to stop in the Spring……we should keep it going until almost summer.

Check out some of the “healthy weight ranges” online before you determine an unreasonable number of pounds to lose.

On the average, you should never lose more that 1-2lbs per week. It becomes unhealthy.

Any questions…. Please feel free to ask either MARISA or AMY.  We are looking forward to making this your BEST “YOU” YEAR.

Visit my fitness blog for some helpful tips as well as progress as the club is in progress: 

www.fitnessdivaz.blogspot.com

With best health and love,

Marisa

xoxoxo

PROBIOTICS- WHAT are they? HOW can they be helpful?

YUMMY FOR YOUR TUMMY!!!!

Now is a the perfect time to write my article that I promised on PROBIOTICS because I am so EXCITED to announce that RED MANGO has finally opened over by me. If you don't know what RED MANGO is, here is a link to their website.

Probiotic Iced Teas

Delicious Frozen Yogurt- Only about 30 calories per ounce
(calorie count varies by flavor and choice of toppings)

RED MANGO - HEALTHY FROZEN YOGURTS & PROBIOTIC TEAS

Along with offering healthy and delicious frozen yogurt that contains probiotics and is GLUTEN-FREE,they are the ONLY PLACE that I know of that offers a line of PROBIOTIC ICED TEAS!!!

External Review & Information about RED MANGO

Why Probiotics?
Here is a topic that is not openly discussed on a regular basis (unless you are watching the Dr. Oz show- which I happen to love)- but amazingly enough, when you engage people in this conversation, you find out how many people encounter this problem on a daily basis-

DIGESTIVE UPSET & YOUR IMMUNE SYSTEM.

PROBIOTICS- What are they? To make the definition easy for you they are the active, live cultures that  are found naturally in certain foods that are known as the "good bacteria".  This "friendly bacteria" is believed to aid in digestive issues, as well as provide positive boosts to your immune system.

QUICK REFERENCE to PROBIOTICS:

- PILL FORM (over the counter- always consult a doctor first)

-YOGURT

-SPECIALIZED PRODUCTS (ex: GOOD BELLY, KEFIR)

-FERMENTED SOYBEANS (MI SO & NAT TO- Japanese dishes)

-FERMENTED CABBAGE (KIM CHI & SAUERKRAUT)

Probiotics can be found in a bunch of different foods - most popular being YOGURT.
YOGURT: 
  Be mindful of the sugar content yogurt. Some yogurts are LOADED with sugar which defeats the nutritional purpose of eating it.  I suggest a Greek yogurt- with a fat content that is 0% (if you can handle it- a bit tart and thick  in consistency) or a 2%...or a mixture of the two. The right kind of GREEK YOGURT is an excellent source of PROTEIN that is low in sugar and carbs.

Greek yogurt is great for so many things, but skip the ones with the added fruit. Added fruit=added sugar. Instead, mix in your own berries. I love my 2% Greek Yogurt mixed with fresh blueberries and nuts or low sugar  cereal (instead of milk I use the yogurt).

Another idea- dying for a snack? Slice up some vegetables and use the Greek yogurt (0% or 2%) and mix it with a little bit of a vegetable or onion soup mix. Use this as a dip instead of sour cream with your vegetables. (Just be aware of the sodium content in these soup mixes, as they are high).

You probably have seen the commercials for Activia and other things  on the market. What they are describing are the Probiotics that occur naturally in the yogurt cultures.  Please note that it is recommended in order for you to see beneficial results to these, you must eat a certain amount on a regular basis for a couple of weeks before you body takes to the benefits fully. In this two weeks time, it is normal to feel a little bloated or have your stomach feel a bit "differently" as it is getting use to the new active cultures in your digestive tract.

Other sources of Probiotics:
PILL:
Ok, so you don't like yogurt, you can take a probiotic in a pill form. They are sold over the counter (and again- check with your doctor before taking anything) when looking for a good Probiotic, you must know the amount of live cultures that are in the product- otherwise they are useless. I will post additional links to articles so you can make your own informed decision on this (with the help of your doctor).

SPECIALIZED PRODUCTS:
These brands GOOD BELLY and KEFIR can be found in the dairy section of  most supermarkets (like WHOLE FOODS & TRADER JOES)

FERMENTED SOYBEANS & CABBAGE
I don't eat either of these on a regular basis, but it is good to know that they are another source of natural probiotics

I personally think that Probiotics have a huge beneficial impact on my overall health. Please keep in mind that before adding any type of new item to your daily lifestyle, you need to read up on it to see if it is for you, as well as consult with a doctor because there are certain individuals that would not benefit from additional probiotics.

OTHER INFORMATION:

LIVESTRONG.COM- PROBIOTIC ARTICLE

ADDITIONAL PROBIOTIC INFORMATION

MEAL PLANS - UPDATED POST!!!!

RECENTLY UPDATED

EASIER TO USE

**The MEAL PLAN PAGE

 can now be found on the

SIDE BAR MENU for easier use**

Below you will find a quick reference page to

MEAL PLANS

to help you reach your personal goals faster.  

(all of the GREEN entries are DIRECT links to pages with loads of information- how easy is that!)

Remember EVERYONE is different, so be sure to review each plan carefully and select a plan that works best for YOU.

(It is recommended that you consult with a doctor or fitness professional before starting ANY new program)

The Clean Eating Diet Book
Author- Tosca Reno

CLEAN EATING- WHAT is it?

CLEAN EATING BASICS

Here is a link to TOSCA RENO's CLEAN EATING PLAN

It is organized for you in a 7 Day Block....

Click the link to view

MEAL PLANS- CHOICES for EVERY SEASON

I PROMISE YOU WON'T BE HUNGRY.....

It's so much food... but it really works!!

14 DAY WINTER Meal plan- Just CLICK & PRINT

SHOPPING LISTS:

SHOPPING LIST MAIN LINK-So many to choose from!

NOV-DEC 2010 LISTS:

ON A BUDGET- SHOPPING LIST- CLEAN EATING

CLEAN EATING SHOPPING LIST: WEEK 1

CLEAN EATING SHOPPING LIST: WEEK 2

Website to view some CLEAN EATING recipes:

LINK TO CLEAN EATING RECIPES

TOSCA RENO

(author & creator of the EAT CLEAN DIET-

BEFORE & AFTER PICTURES)

oh....by the way, she is 50 yrs old...

Tosca's Magazine Available on News Stands.... great, delicious

recipes

Quick read about Tosca Reno:

http://www.squidoo.com/toscareno

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Visit the page on Jamie Eason's Website for a COMPLETE GUIDE to what to shop for in the Supermarket. 

(click on link below)

HEALTHY GROCERY SHOPPING LIST-FROM A PROFESSIONAL

Jamie Eason-

Fitness Model & Breast Cancer Survivor-

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FITNESS DIVAZ's  SUGGESTIONS:

• ALWAYS HAVE A PLAN- have an idea of what you are going to eat on a daily basis and especially choose to DINE OUT or DURING the HOLIDAYS. Look at menus of restaurants on line and do your best to stick with your 'healthier choices" when you get to the restaurant
• DECISIONS ON SUNDAYS- make weekly meal decisions and prepare meals on Sundays. Sunday is the BEST day to prepare you ideas and meals for the week. With a little bit of planning, meal time easier than you would expect.  I find that by making healthy decisions on Sundays (especially after a weekend cheat meal or two),  my week of healthy eating is up and ready to go. My mind is now refocused to get back on track.
• GET MOVING- Including/increasing exercise in your daily routine is crucial to long term success. Find a program that best fits YOUR schedule, this way you will adhere to it. REMEMBER: You wouldn't leave the house without showering and brushing your teeth, so you should never leave your day without doing some kind of beneficial physical activity (unless it is a scheduled rest day)
• SMALL/FREQUENT MEALS- Plan to eat smaller meals more frequently throughout the day. Eating every 2-3 hours (as long as it's healthy, smaller meals) is highly recommended to keep you metabolism burning at efficient rates.

Rules of thumb:

Shop the PERIMETER of the supermarket (produce, meats, dairy- checkout) for the majority of your food items. 

By sticking to this rule (with a couple of exceptions), you eliminate many of the PROCESSED foods that will create a negative effect on your success plan.

Allow yourself a "cheat day" or "cheat meal" a week.  Depending on your goals and personality, if you do this (and stick to it), you should be very successful with your program if you plan to eat healthy 6x a week and allow yourself 1x to indulge. (I'll explain this more in depth during another blog.)