WHY WE'RE HERE
At DanceFit Central™, we're all about getting you into shape whilst ensuring you're having an awesome time. When you come along to our studio, you'll be greeted by our friendly staff who will talk you through the various membership options. We understand that everyone has different commitments and life schedules. That's why we have come up with a number of payment options that are flexible to your needs.
Our job is to encourage you to attend as much as you can, because that's when you can really start to see a difference! We're here to help you enjoy yourself and make sure that you are on track to achieve the body that you've always wanted.
WANT TO FIND OUT MORE?
Come along and see for yourself, your first class is completely free!
STAY FIT, LOSE WEIGHT & LOOK GREAT!
Our top tips to help you achieve the body you always wanted
There is no magic behind being fit: it's all a question of balance between exercising, being healthy, happy and having a good diet. It all comes down to maths: If you have a high body fat percentage, even if you have great abs you won't see this because your adipose (fat) layer is too thick to show the definition. A balance of a healthy diet and cardiovascular exercise will help you lower your body fat percentage, and doing regular muscle toning exercises will make you look fit. Here are our top tips:
MOVE! DO CARDIO EXERCISE
You need to do at least 30 minutes of consecutive cardio work three or four times a week to stop yourself from gaining weight. Cardiovascular activity means that you are getting your heart to work faster so that your body can burn fat, but this needs to be sustainable exercises so that you can keep going for at least 30 minutes or so to be effective. This is what classes such as Zumba® and BodyCombat™ have been designed for - plus they are so much fun that it won't even feel like exercise!
TONE YOUR MUSCLES
Have you ever wondered why so many people can be skinny but look 'flabby'? That's because they have very little muscle, which is what is known as being 'skinny-fat'. If you want to look great, doing cardio is not enough - you need to work on building your muscles. We're not talking about turning you into a body builder, and you don't have to ever lift a weight to do this. All you need to do is attend one Pilates class and/or a few BodyBlaster classes a week to see a difference.
EAT WELL
Exercise will not have an impact if you treat yourself to cheeseburger and fries. No matter what diet you want to use there are a few rules that you need to remember.
1) Be healthy - cutting out one group of foods completely and starving yourself is dangerous and can actually produce opposite results. By eating too little your body goes into starvation mode and your metabolism falls to the ground, so you are not actually burning fat as efficiently. When trying to lose weight, you should be aiming at consuming 1100 - 1500 calories a day. To stay fit, you will need between 1800 - 2000 calories a day. You can include 1 cheat day a week and treat yourself to your favourite meal - believe it or not your body needs this to boost its metabolism and ensure it doesn't go into 'starvation' mode.
2) Swap 'bad' carbs for protein. Lean protein such as chicken, fish and tofu will help you build your muscle tone. Make sure that at every meal you include some form of protein. Try and reduce as much refined sugar and white carbs as possible. These are bad for your health and immune system, lower your metabolism and have no nutritional value. See them as 'treats' as opposed to routine. On a daily basis, try to use natural sweeteners such as Stevia in your tea and your recipes - it has 0 calories!
3) Swap the bad fats for the good ones. There's a reason why Mediterranean people live longer on average than anyone else: they have very little bad fats in their diet! Olive oil, fish oils and nuts are all fantastic, and so is coconut oil. You can use this for all kinds of cooking and it is great to boost your health. But remember, they're still oils so moderation is key!
4) Say no to processed foods: there is a long, long list of why these are so bad for you! It might be convenient to buy a frozen ready meal, but try to find tasty, quick alternatives that take less than 5 minutes to make. An example is an omelette or a wholegrain wrap packed with your favourite chopped veg, leaves and a bit of protein.
5) Swap the drinks. Reducing alcohol intake is the quickest way to see results fast. Not only is alcohol bad for you (5 tequila shots and 4 cocktails is NOT like having a medicinal glass of red wine!) but it is packed with calories! Did you know that 1 shot of alcohol has about 90 calories and the average cocktail can contain between 200 and 400 calories? No wonder you weren't shedding the pounds! Try switching more of your alcoholic drinks, frappucinos (full of sugar & fat) and fruit juices (also deceitfully full of sugar) with tea, infusions, water, and if you must be naughty, a diet beverage. Your body needs hydration to get rid of toxins that can stick to your fat cells, so you can literally flush out the weight!
PREPARE FOR D-DAY
Certain foods such as dairy, processed foods, white carbs and sugars will effect your tone and bloating. It is not a good idea to cut these out of your diet entirely (balance is key!) but doing a 2/3 day detox before a big event will definitely help you to look in top shape for the big day. Also, have you tried the MAGICAL 'It Works' Ultimate Body Applicators? These are one of Hollywood’s best kept secrets and they tighten, tone and firm in as little as 45 minutes with results that last up to 6 months!
HAVE FUN AND BE HAPPY!
The most important thing here is once you're aware of the facts, find a way to make it a fun challenge. Boring fitness is a thing of the past. Whether you want to fight yourself fit, shimmy to latin beats or shake a pair of pompoms, just get involved and have some fun! Make sure that you set yourselves realistic goals. Women, like apples, come in different shapes and sizes. If you're a golden delicious you'll have a hard time trying to turn yourself into a pink lady. Instead of trying to aim for the impossible, look at the best YOU can be, and aim for that.
Reaching your goals is so much faster and easier when they are realistic and you are enjoying getting fit and having fun. Our job at DanceFit Central™ is to help you with this process. Don’t wait – come and visit us now!
This article has been written by Jessica Zoo, creator of Cheerobics® Fitness, for DanceFit Central™