Monthly Archives: December 2015

Definition of being on the right diet

30/12/2015Boot Camp, ZUMBAGold Coast, Mayumi Swan, Southport, SWAN FITNESS, ZUMBASWAN FITNESS

There is health risk if you cut down weight in a short time dramatically.

Do you know 3 essential things are definitely needed to lose weight?

1, 30-60 mins cardio exercise like jogging or bike everyday

2, 2-3 times muscle training a week

3, Suitable cutting consumption is 3500 kcal a week

It is said that the best pace for cutting down 1 kg of weight is 2 weeks.

So if you want to lose 5 kg, you’d better take 10 weeks.

Why don’t you join our Tuesday programme: ZUMBA 9:30-10:15 am (for cardio exercise) and Mayumi’s Short Boot Camp 10:15-10:45 am (for muscle training with dumbbells and tubes) from the 5th of January 2016?

Decline of basal metabolism by aging causes overweight constitution

18/12/2015Boot Camp, ZUMBAGold Coast, SWAN FITNESSSWAN FITNESS

The amount of food you eat hasn’t changed and exercise is also carried out regularly, but you have gained weight. Why?

Do you know decline of basal metabolism by aging causes overweight constitution?

What is basal metabolism?

Basal metabolism is the minimum amount of energy required to maintain vital functions in an organism at complete rest.

If you muscle mass increases, your basal metabolism also increases. Exercise is necessary to keep our healthy weight.

The human body tends to get used to the load by exercising quickly, so we have to reprogram our exercise periodically.

We need a good balance of both cardio exercise and muscle training to lose weight.

Cutting the volume of food we eat can’t help making a beautiful body shape.

A new lesson will start from the 5th of January 2016!

I used to run lots of muscle training lessons by using dumbbells and tubes in my 11 aerobics instructor years.

I will show you how to exercise with dumbbells and tubes.

Bring your own 2 dumbbells and a tube although they are not compulsory.

Why don’t you take another look at your body and exercise with me?

Joy of releasing energy at once

13/12/2015ZUMBAGold Coast, Mayumi Swan, Southport, SWAN FITNESSSWAN FITNESS

We could achieve 2 big jobs: Merry ZUMBA® Christmas!

This edited video is from Southport Community Centre (12/12/2015).

My career as a free-lance fitness instructor like Aerobics, Step,

Kid’s Hip Hop and ZUMBA® is over 15 years. Most of it was in my country.

In my early instructor period, I used to have around 16 lessons a week and I met one aerobics instructor who had only one lesson a week.

Her lesson was great and the most popular in the sports club.

I asked her why she didn’t run more lessons and she answered,

” I have a family, so I can’t do many lessons. I want to produce this class with my heart and mind and strength. So one lesson a week is enough for me.”

Then I couldn’t understand what she meant and thought she may be a bit weird.

But what she said was impressive and I have never forgotten it.

Recently I am getting to understand what she said.