Article

Overcoming 5 Common Workout Obstacles

by Diana on January 16, 2013

Raise your hand if you made a New Year’s Resolution and/or goal related to getting your fitness back on track. It’s so much easier said than done, right? I know what you’re thinking. But, Diana, you don’t get it because you’re all crazy about Zumba and you’re a Zumba instructor…so, yea, you don’t understand. Trust me, it hasn’t always been this way.

I struggled hard during and post-college to get into shape. Between eating poorly (hello, fast food!) and rarely working out, I wasn’t in my healthiest state. I won’t go into the full story, but it took me about 4 years after graduating (almost 8 years after stopping training as an ice skater) to find something that worked. I tried common workouts like walking, running, and using cardio machines at the gym. They all felt too much like work, and I was very unmotivated to continue. I went on a brief yoga stint (loved it!) until I hurt my wrist. And then, in 2007, I finally found Zumba. What clicked for me was that Zumba reminded me a bit of skating. I love how I don’t really feel like I’m working out when I do Zumba. Instead of focusing on the workout, I focused on the choreography and other (more fun) distractions. After taking classes for about 3 years, I became an instructor in 2010, and I’ve been having a blast ever since.

I don’t consider myself a fitness/exercise expert, which is why I rarely blog about fitness. But, I was browsing through my latest Real Simple when I stumbled upon an article called The Workout Whisperer by Dimity McDowell. In the article McDowell gives solutions to common exercise obstacles. I found myself reading each headline and then thinking about the advice I would give. Then, I’d read what McDowell wrote. I thought it was interesting that I thought of some different ideas from what she wrote, so I thought I’d share those thoughts with you. I won’t give away her article, so be sure to check out the February 2013 Real Simple to read it – she has some great tips! I just thought I’d offer some of the tips I thought of while reading McDowell’s article. And, I’d love to hear from you guys, so please feel free to chime in with tips of your own in a comment.

Obstacle #1: I don’t have time

This is an excuse I am most guilty of using…in life, not just in fitness. At least, it was until I read a cool article (can’t remember where) that set me straight by saying that we all get the same 24 hours in the day. You have the time, you’re just using it on different things. Now, you guys know I have a crazy schedule. I pretty much always have. And there was a time when exercise wasn’t part of it. Now, it is. It wasn’t easy, but eventually, I squeezed it in. And now that I’m an instructor, it’s become an important component of my life.

If you think you don’t have time, I’d suggest doing a couple things (individually, or a combination):

Make small changes. I used to use some common tricks you’ve probably already of like parking far away (when it’s safe), taking the stairs, etc. Take a short break (in the afternoon or use part of your lunch break) to go for a short (15 minute) walk. Walk the dog. Every little bit helps.
Change your schedule, but start small. The biggest mistake I see people make is that they go all in and try to go from working out 0 days a week to working out 7 days a week. I guess that works for some people, and if it works for you, go for it! I recommend a more gradual approach. Try scheduling something for 1 day per week. When that’s going well, add another in. Find a schedule that works for you.

Bottom line – if something is important to you, and I think exercise should be, you need to make time for it. Start small and see where you go from there. By starting smaller, you’ll be setting yourself up for success. And when you feel successful, you feel encouraged to continue and to grow.

Obstacle #2: I’m excruciatingly bored

The answer is obvious. Do Zumba. Everyone loves it. No, I’m kidding. Many people do enjoy Zumba, but it isn’t for everyone. The key is to find something that motivates you and something you enjoy.

Here are some categories I’ve noticed:

Love to do things solo? Taking up running or walking may be better for you. Consider signing up for a race (maybe a 1-miler or 5k) so you have a goal to work towards. Maybe download a yoga podcast.
Do you feel motivated by a group? Try a group fitness class. The energy can be so fun and encouraging.
Do you need need someone constantly pushing you and keeping you on track? Maybe hire a personal trainer?
Do you love competition? Why not join an adult league of something? Try tennis, basketball, soccer, or one of the many other teams out there. There are many recreational leagues, so you don’t have to be a prior high school star. In fact, I’d always wanted to play tennis, so when I was on assignment for work, I found a local tennis club and started doing group lessons and playing recreational games after work. It was great for de-stressing and kept me social and not cooped up in my hotel room.
Do you like to be distracted by learning or doing something rather than thinking about your workout? Because of my skating background, this one fits me the most. This is also why I love Zumba so much. Part of the reason I don’t feel like I’m working out is because I’m thinking of other things – how to do a particular move, how the choreo goes, etc. If this is you, try Zumba, Masala Bhangra, or another dance fitness class.
Would you love something that would also help you de-stress? Try yoga. I always felt like I had a great workout after yoga, but I also felt more at peace and like I really de-stressed after a long day of work.

Bottom line – I used to incorrectly think that a workout had to be a struggle. It doesn’t. I look forward to my workout (almost) every time I go. Like 99% of the time. I believe there’s a great workout for everyone out there. You just have to find it. And you may have to try a few different things before you figure out what works for you. Who knows, maybe you’ll have fun in the process?

Obstacle #3: My workout buddy dropped out

I love the idea of workout buddies. But, it’s good to not be 100% dependent on them. Life happens – that doesn’t mean your workout doesn’t have to. Here are some ideas:

Make your workout part of schedule. When you get into a routine, it’s easier to keep it up, regardless of whether or not your friend will be there.
Find another workout buddy or two. If there are other people around (and it’s not just the two of you on a lone running trail), get to know some of the other people doing your workout. I’ve met many of my current friends through Zumba. Who knows, maybe you’ll make new friends, too? If nothing else, you’ll have others who can help motivate you to workout.
Join a group. There are many running, cycling, etc. groups out there. If you think the group is expecting you, you’ll be more likely to go.
Tell the instructor when you’re planning to come to class. I love to hear when someone says they’re excited to come to my class in a couple days. And if you tell the instructor you’re coming, you’ll be less likely to back out.
Enlist your SO. Ask your significant other to help you stay on track. My husband was very encouraging when I wasn’t into the full swing of working out. He’d remind me of what a good time I have and help give me that extra push I needed.

Bottom line – you’re a big boy/girl. Workout buddies are fabulous, but try to not be 100% dependent on them. Find others who can help keep you accountable, if you really need the extra motivation.

Obstacle #4: It’s too cold/hot/rainy/snowy

I have one hashtag for you – #firstworldproblems. Okay, just giving you a hard time. But, seriously, i get it. I’ll admit, every once in awhile, it will be a rainy and gross day outside, and I think to myself…oh no…I have to teach today. But, you know what? I fight the weather and teach my class, and I have a flippin blast. I get to see my friends and regulars, meet new people, and dance my a$$ off. I remind myself of this every time I doubt whether I should go to Zumba and I go anyways, I always have a blast. I saw a funny graphic the other day that said something like, “I really regret doing that workout said no one ever.” Oh wait, I found it here. I made my own version of the graphic to share with you guys:

Bottom line – remind yourself how good you feel after your workout, and that despite the weather, you’ll feel that positive energy again if you go. I’ve done that before, and it’s worked well (even before I was an instructor). Also, see the tips in obstacle #3 to hold yourself accountable. And if you don’t feel fabulous after you workout, please see obstacle #2.

Obstacle #5: I’m not seeing results

This is the obstacle I’m least comfortable discussing, mostly because I don’t have any education or training on the human body, etc. I will say that most of the people in my classes have seen gradual progress. And it can take time to see progress in certain areas more so than others. I know I got really focused on losing weight in my stomach area, and that was an area that went last for me.

Bottom line – change take time. Be patient, and you will see results. Side note – I would especially love to hear from any personal trainers, etc. on ways people can measure success or when to expect results.

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Charlotte friends – are you purging your closet but you’re too busy to take the clothes to the consignment shop? Check out my Green Jeans giveaway by clicking here – this could be the solution you’re looking for!

Oh, and here’s a preview of something coming your way next week. Stayed tuned for details! Remember, you can get free The Chic Life updates delivered to you via email or RSS feed by clicking here.

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Reader question: What are some workout obstacles you’ve overcome? How did you do it? And feel free to chime in with your comments, advice, and tips on the obstacles discussed in this post.

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Green Monster Smoothies 101 + Basic Recipe

by Diana on July 28, 2011

in Article,Breakfast,Recipe,Snack,Tidbits,Vegan,Vegetarian

It’s sweet, it’s refreshing, and it’s…GREEN? Yup, it’s a Green Monster Smoothie!

I know most of you reading right now are Green Monster experts and enthusiasts, so you’re probably wondering what on earth you could possibly learn from this post. And actually, I don’t think you’ll learn anything you don’t already know. But, I do think you could offer your Green Monster expertise for those less familiar with the wonderfulness that is the GM.

This post is actually written more for my other friends and readers. I have a lot of my Zumba participants, “real life” friends, and blog/twitter friends who either aren’t as familiar with Green Monster smoothies or have possibly never heard of them before.

So, if you’re wondering what the heck a “Green Monster” is, then read on. And if you’re a Green Monster guru, then leave some comment love to share some of your GM-know-how and favorite GM recipes.

So, what is a Green Monster smoothie?

What is it?

A Green Monster smoothie is a healthy smoothie that is bright green in color, thanks to the star ingredient: spinach! Yes…I said “spinach.” Don’t cringe. Honestly…once it’s all blended up with other ingredients, you cannot taste it! I mean, have you ever tried eating just a spinach leaf plain? I have. It didn’t taste like much of anything. So, especially when you blend the spinach up with fruit and milk, you won’t taste it. Mmmkay?

Now, some people will use kale in place of spinach, but personally, I prefer spinach.

Ingredients

There are endless combinations of ingredients to make a GM, but the most basic and common ingredients are:

Spinach – This is the KEY ingredient – you can use fresh or frozen (I’ve tested it – check out this post), and as I mentioned above, you can substitute the spinach with kale
Bananas – usually 1 to 2 are used per smoothie, I go with 1 per serving, and I prefer frozen bananas because it makes the texture thicker, not to mention this is a good way to save bananas before they spoil – freeze and save for a smoothie later!
Milk of choice – dairy milk, soy milk, vanilla rice milk – whatever you fancy, but obviously a sweetened milk will yield a sweeter smoothie
Ice – to help make the smoothie cold and frosty

Other common GM ingredients:

Yogurt – makes the smoothie thicker and provides protein and probiotics
Honey/Agave – liquid sweeteners if you need more sweetness in the smoothie – I think the bananas are sweet enough and if you use a sweetened non-dairy milk, you probably won’t need either of these
Chia Seeds – a health-food ingredient – If you let it sit in liquid for several minutes, it will plump up and become gelatinous (like a tiny tapioca pearl, for bubble tea fans)
Nut Butters – peanut butter, almond butter, etc. – for creaminess and healthy nut nutrition
Other fruits – feel free to add your other favorite fruits – just see the next section on ingredients to avoid when selecting

Ingredients to use in small portions when making GMs:

*Edited: After reading some of the comments, I decided to edit this to warn against using too much of these ingredients instead of avoiding them all together. Thanks guys! *

Berries – blueberries, raspberries, etc. -because if you use too much, the berries will change the color of the smoothie and it won’t be green or as green
Other – Pretty much anything with a lot of color that will change the color of the smoothie away from green (trust me, a brown smoothie is not as appealing visually, even if it still tastes amazing…not to mention I wouldn’t call a brown smoothie a “Green” Monster. I’d call that just a smoothie with spinach in it. We should come up with a name for these, right?!)

Once you’re ready to blend, there are a couple tips to keep in mind…

Blending Tips

I like to layer my ingredients in the blender in the following order (and all of these ingredients are not always used, but if I were using them, this is the order I’d go with):

Spinach – putting this at the bottom helps ensure the leaves are blended instead of flying around the blender and sticking to the sides – if I use frozen, I don’t always add that first since it doesn’t have the same texture as fresh
Dry ingredients – like flaxseed meal, matcha, etc – same reason as spinach – so it doesn’t get stuck to the sides/lid
Nut Butters – so it’s less likely to fly up and stick to the sides
Liquid Sweetener – same as nut butters
Other small fruits – goji berries, etc.
Bananas – to weigh spinach down
Other large fruit – cantaloupe, etc.
Ice
Milk of choice

And every blender is different, so settings will vary. I usually just blend away until all the fruit/ice is smooth and all the spinach leaves are blended so small, I don’t see individual pieces, just smooth greenness. This usually only takes 1 or 2 minutes for me.

Why Drink Green Monsters?

First of all, they’re fun to look at and just plain delicious.

After spending a month with my Project Veg-Up challenge focusing on eating lots of fruits and veggies every day, I know that it can sometimes be a struggle, especially on your busiest days to get your full servings for the day. Smoothies are one of the easiest ways to consume fruit. And now thanks to the GM, they can be the easiest way to consume vegetables (at least spinach), too!

So GM smoothies feature spinach, and here’s why spinach is good for you – a quote I’ve shared before from whfoods.com:

Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene) and vitamin C.

Side note: This is just general info. I know some people are supposed to avoid spinach (doctor’s orders), so obviously, you may want to avoid the GM if this is true for you, too. And, you should always consult with your doctor before making dietary changes. But, I trust that you know what’s best for you.

Basic Green Monster Smoothie Recipe

Green Monster smoothies are beautiful to look at and delicious to drink. And if you’re not sold yet, they’re good for you, too! Drinking GM smoothies is the easiest way I know to get a vegetable serving in for the day. Also, I don’t typically add extra sweeteners to my smoothies, but I’ve included directions below in case you would like to add some to yours.

*Vegan if you use vegan milk*

Serves 1

Ingredients:

1 1/2 – 2 cups loosely packed spinach (or sub 1/4 cup frozen spinach)
1 banana (a frozen banana will give you a thicker consistency, but non-frozen works, too)
1 cup milk of choice (dairy, non-dairy, vanilla non-dairy, etc.)
2 cubes ice
sweetener of choice, to taste, optional

Directions:

Place spinach, banana, milk, and ice in the blender.
Cover and blend until banana/ice is processed and smooth, about 1-2 minutes. Taste test and if desired, blend in sweetener of choice to taste.
Enjoy!

Here are more fabulous GM smoothie recipes you may enjoy:

Cookies ‘N Cream Green Monster – a TCL recipe
Matcha Green Tea Green Monster – a TCL recipe
Peppermint Patty Green Monster – Oh She Glows
Cake Batter Green Monster – Peas and Thank You
Green Hemp Smoothie – Choosing Raw
Green Mocha Smoothie – Foodie Fresh
And I have lots more queued up, so check back soon for more GM love!

*And be sure to check out this site for hundreds of other tasty Green Monster recipes: http://greenmonstermovement.com/ *

Green Monster Virgins: Are you scared of Green Monsters or do you think you’ll try one soon? Why or why not?

Green Monster Gurus: What are you favorite things to add to your GM smoothies? And if you have any GM smoothies (of your own or of others) that you love, please leave the link in a comment!

{ 49 comments }

PVU Guest Post: Embracing Vegetables (Katy Widrick)

by Diana on June 27, 2011

in Article,Challenge

And for Project Veg-Up(PVU), here’s a specially written guest post by one of my favorite bloggers Katy Widrick. Take it away, Katy!

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Katy Widrick is a vegetarian triathlete who blogs about healthy living and social media at http://katywidrick.com. She’s also founder of #Fitblog Chats on Twitter, which is pro-vegetables!

In all my life, there’s only been one vegetable I didn’t like — in fact, I’d pick it out of foods, trying to avoid even the smallest speck. I’d ask for special preparationat restaurants and I’d walk out of the kitchen when it was being cooked.

I’m talking about the dreaded onion. That tangy, spicy, crunchy enemy of my youth.

But youth is a funny thing. You know how people (parents) always tell you to keep trying things? That one day you’ll like what you currently hate?

I can’t believe it myself, but sometime between the ages of 20 and 25, I fell in love with onions.

Sauteed in stir fries? Yes, please.

Battered and fried? Nommmmm…

Caramelized to dark perfection on sandwiches and pizza? Oh, be still my stomach.

But I could have gone my entire life thinking I was an onion hater. One day, I just didn’t want to go to the effort of picking those bad boys out and I decided to just give in an eat those darn onions. Imagine my surprise when I didn’t just tolerate the vegetables — I relished them.

I’m a veggie freak. I love squash and mushrooms and carrots and potatoes and corn and just about everything under the sun. But if you don’t — I totally understand! All I ask is that you give at least one vegetable a second chance.

My name is Katy. And I love onions.

***

Thank you Katy for this fun guest post. Here’s to the veggie freaks! I kind of want to go saute up some onions right now! lol

Click here to check out another fun Project Veg-Up guest post with two recipes!

Note: photo credits -http://123rf.com

{ 7 comments }

My Secrets to Finding & Testing New Skin Care Products

by Diana on June 14, 2011

in Article,Beauty,Breakfast,Dinner,Lunch,Tidbits

Have you ever wanted to try new beauty products but been intimidated by the whole process? From picking out the correct product for your skin, to knowing if it will mesh well, there are all kinds of complications that can arise and send you into a panic. Don’t worry. I have some suggestions.

Read on for the dets, but first…some food photos…

I made a tropical-style bowl of oats with rolled oats, banana, and coconut. I just had to put the creation in my Bahamas bowl.

After my beach vacay most of last week, I wasn’t looking forward to spending a day out of the fun and sun and in my windowless cubicle. But, it did feel good to work my way through my inbox and start being productive at the office.

***

After the (what seemed like a longer than normal) work day, I headed to Zumba!

Song #3 was a killer squat song, and I helped co-lead it, which meant I was on the stage in front of all the other participants. This means no half-a$$ing the squats, peeps. I was going all out and it took all the energy from my legs for the rest of class! lol. Thank you Press It Up for kicking my hiney. Phew! It hurts so good, though.

I also really enjoyed doing:

My First Kiss
Prumm
Pompis Pa’Arriba

Hubby was a doll and made dinner yet again – Earthfare salad bar…

…and whole wheat spaghetti with grass-fed beef/tomato sauce.

And for dessert…none other than chocolate chip cookie dough balls! It’s so nice having these back in the house again. I wonder if I’ll be baking these for the rest of my life? Will dough balls be the next jello mold?

***

My Secrets to Finding & Testing New Skin Care Products

Consult a Professional

Let me start by admitting that I’m a bit of a make-up/beauty product snob. I had pretty bad acne when I was a kid/teen, and tried nearly every product available at the drug store. What I finally determined was that it was better to consult a professional and pay more for 1 product than try 5 “cheap ones” that didn’t, or only semi, worked.

If you can afford it, definitely see a dermatologist. Actually, it’s safe/best to consult them before making a change to your beauty routine, especially if you have health concerns or sensitive skin.

Either way, the “professional” I’m actually talking about here is the one behind the make-up counter of your favorite shop. Not only are they trained to use the products they’re selling, they are usually expert users of the products. They’ve seen everything come through their shop, and they’ll probably be able to utilize all that training and experience to give you some great help.

Note: If you can pick a product off the shelf at CVS and have it work perfectly, then more power to you. Seriously, I’m jealous. But, if you’re like me…keep reading for more tips. Not to mention, playing with new beauty products can be fun!

Get Referrals

So, like I was saying, check with the consultants of your favorite shop. Now, you may not yet know which shop is your favorite. Or, perhaps you had a favorite, but you want to try something new. Personally, I like to get referrals when I try new products/companies…preferably from people I know and trust (my mom is the one who told me about Origins).

Play the Field

When you are in the market for a new product, the world is your oyster. All the peeps at the make-up counters are ready to help you and will do anything in their power to assist you. Some may be a bit more into pressure sales than others (personally, I find that really annoying and prefer to take my business elsewhere), but don’t cave. Now is the time to play the field, try as many products as you want, and really see what’s out there.

Get a Free Consultation

Almost every make-up counter will do a free consultation, make-over, or mini facial. And places like Sephora and Ulta will be able to provide consultations for lots of different products, sometimes even suggestion a combination of products from multiple companies.

You’ll probably need an appointment, though some places do walk-ins. Your best bet is to call ahead. And while you have them on the phone, you should verify the visit will be free. Some charge money and some have minimum product purchases. Don’t get caught off-guard or allow yourself to be tricked into sales. And yes, this happened to me. I got snookered into purchasing 3 items from a not-so-cheap make-up company. Grr…

Ask Questions

While you’re having your consultation, be sure to ask as many questions as you can think of. You have the expert right there in front of you. Use their knowledge to empower yourself so you can make the best decision. Ask how to use the product (usually they show you this during your consultation), what skin types it’s best for, how long it will last, how much it costs…anything.

Samples First, Purchase Later

Given that my skin isn’t always the most agreeable, I find that I need a couple weeks testing out the product before I commit to purchase. Request free samples. They may not advertise or offer them, but they usually can provide samples. They should be able to either put a small amount in a mini pot, and sometimes they even have sample sized portions pre-packaged (like the plantscriptions sample pictured on this post). Usually, they’ll give you enough to last one week. I can often milk mine to last longer.

Note: While you should play the field and test out multiple products, I don’t recommend mixing the products during test phase, unless you plan to use a mixture of products in the future. In other words, if you want to use Company A’s face wash and Company B’s moisturizer, that’s cool. But, if you’re not sure if you want to buy A or B’s moisturizer, don’t test them both out during the same week – you won’t know which one your skin likes best since you won’t know which one is working or not working.

Taking the Plunge

Test out the product with your samples. Make sure it meshes with your skin. And if you like it…go back and take the plunge by purchasing a new product or two. You don’t have to get everything at once. Sometimes there are discounts for purchasing “start up kits” or multiple products. Usually, you can just add a new product here and there until you have the whole “suite.” Just work with your schedule and budget.

And if you didn’t like the samples, fret not, just go back to playing the field!

You may remember that I was considering buying into a new brand – Origins! After my mom recommended the brand, I researched the product online, but found there were too many options. I went into the store to learn more and got that free mini facial (it was glorious!). I came home with 3 samples: a scrub, a moisturizing mask, and some plantscriptions. I’ve been enjoying using my samples. My skin seems to be taking the new products pretty well so far, so yay! Can you believe I still have some of these samples left!?

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Randomness – A Book & TV Show

I have 14 pages left of Water for Elephants! I tried finishing the book near midnight last night, but I wanted to be fully awake to enjoy the ending. You guys know how I feel about finishing this book, but I’m thinking today is the day. I’m sad the story will be over, but I’m also really excited to see how the book comes to a close. Wheeee!

Also, I’m counting down the days until Drop Dead Diva starts up again. There are few shows that I actually try to watch on a regular basis, but DDD is one of them, and Season 3 starts Sunday!!! They left us with quite the cliff hanger at the end of Season 2, so I’m SO curious to see what happens next. Is he alive? Is he dead? Are you going to tune in?

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What are your tips for finding & testing new beauty/skin care products?

What skin care products/lines do you use?

{ 8 comments }

PVU: Fruit and Vegetable Serving Sizes

June 12, 2011

As my beach vacay was coming to a close and we headed home, I was really looking forward to two things specifically: Hubby and Bailey! The comfort of my own bed wasn’t too shabby either. I got a couple surprise extras, though, thanks to sweet hubby – flowers! And a local doughnut! Actually, it’s a [...]

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Side Dishes to Entertain Vegetarians & Vegans

May 26, 2011

Hey friends! I hope everyone is off to a fantastic week so far. I’ve been working some late hours to get this week’s blog posts to you, but it’s so worth it! It’s midnight as I type, but I have some hot tea to sip and bed to hit up soon. I’m so glad you [...]

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Vegetarian Entertaining – Italian Inspired

May 25, 2011

After soaking up some sun at the super-fun pot-luck picnic with my local food blog friends, I went home to prepare for one last bloggie event of the evening. My friend Kelly (of Foodie Fresh) came over for dinner and brought her dog Rascal for a play date with Bailey. First things first, I got [...]

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Take-IN + New Year’s Resolutions vs Goals

January 7, 2011

Happy Thursday friends! The weekend is almost here. I’m feeling a little achy from doing Zumba once and then teaching 2 days in a row, but a good kinda-hurt, ya know? You can’t take it easy in class when you’re teaching. You have to go big or go home. Ok, you can’t go home because [...]