Our ZUMBA lesson is going to move from room PA2 to the main hall from Saturday the 5th of September.
ZUMBA with Mayumi @ Southport Cummunity Centre, Main Hall
Address: 6 Lawson St. Southport QLD 4215
Saturday 9:00-10:00 am
The capacity is also going to change from 17 to 64 (including instructors) on a temporary basis whilst the current COVID-19 restrictions are in place.
Therefore, we’ve changed our reservation rules as well as follows:
✔Reservations can only be made 1 week in advance.
✔ Please write down your name on the reservation list on the table in the hall after entering first if you want to book for next Saturday.
✔Please write down your child’s name as well if you want to bring her/him.
✔Cancellations must be made 24 hours in advance.
The lessons will be run at the hall until the end of this year except for the 24th of October and the 31st of October (as the hall is already booked by another hirer).
The lessons on the 2 days above will be run at PA2 and the capacity is 17 including instructors.
We are also running Boot Camp before the ZUMBA lesson every Saturdays at 7:45-8:30 am.
Reservations are necessary for this lesson as well.
Thanks for joining our last ZUMBA at Southport Community Centre, all our ZUMBA mates! ☺️
We cancelled all our lessons from this week due to coronavirus.
Instead we are going to open temporary ZUMBA lessons at Swan Studio (Upper Coomera) on Tuesday, Thursday, Friday & Saturday 9:30-10:30 am until the situation improves.
Prime Minister presented the following will be closed from midday on 23rd March.
1️⃣Registered and licenced clubs and licensed premises in hotels and pubs 2️⃣Entertainment venues and cinemas, casinos and nightclubs 3️⃣Restaurants and cafés will be restricted takeaway only 4️⃣Indoor sporting venues 5️⃣Places of worship 6️⃣Enclosed spaces for funerals will have to following 4 square metre rule
You might be worried about Swan Studio (4️⃣) , but our place is not an inside venue. We’re doing our lessons outside.
There is a limited number of participants to keep social distance.
Reservation is necessary.
If you are interested, please contact Mayumi (0448 012 933). I’m sorry, but I’m a little bit too busy to answer the phone so I really appreciate texts instead.
I have lost 8 kg since I started dieting and training at the end of last year.
As it is said that it takes about 3 months for our cells to turn into new cells, I think we need at least 3 months for a remarkable result of losing weight.
I’ll tell you 7 specific ways for losing weight that I used recently.
Firstly 3 preparations are needed before you start dieting and training in earnest.
1. Make sure how much you want to lose weight and when the goal is.
Look for your old photo that you want to go back and imprint the figure in your memory.
2. Reexamine your life customs and decide a daily intake of calories.
There are no shortcuts to losing weight or getting fit.
It’s important for you to plan out your dieting and training carefully.
Write down everything you ate in a day in a notebook uncompromisingly even though it is a small candy or drink.
Keep watching it for a week.
You will be able to calculate a rough daily intake of calories and view your eating habits objectively.
Then knowing your basal metabolism is fundamental.
Basal metabolism is the minimum amount of energy required to maintain vital functions in an organism at complete rest.
I did 6 ZUMBA lessons which are one 1 hour each in a week during the period of dieting and training.
It is said that the calories consumed by doing a ZUMBA lesson is 600-800 kcal approximately.
From the consideration, I examined that I may consume at least 1850 kcal a day and guessed I would be able to lose weight if I reduce my daily intake less than 1500 kcal.
Additionally I started 4 days of 30 min jogging and 3 days of 1.5h muscle training in a week to increase the amount of exercise.
As a result, I could lose weight just as I hoped.
3. Recognize your monthly biorhythm
Especially women can get to know the change of mental and body conditions easily by checking their menstrual cycles.
Even though we are not specialists, we may be able to recognize when our PMS and weight gain before our periods by increasing body water starts counting from the first day of period.
It is said that women gain 1.0-1.5 kg before their periods.
If we know this cycle, we will not be disappointed then.
Steamed kale with Japanese styled sauce (mixed soy sauce, ginger, vinegar, sesame oil and mayonnaise, and heat it for 1 min) becomes staple food for dinner.
You can eat a normal breakfast and lunch.
5. Drink apple cider vinegar to suppress appetite.
It’s been about 10 months since I started drinking water with apple cider vinegar.
It is said that there are lots of benefits of drinking it (put 10 ml in with 50-60 ml of water and drink it after breakfast and dinner).
I especially feel that it reduces my appetite and relieves my PMS.
6. Make a dieting and training note.
Recording what you ate and which kind of exercise you did every day helps you get to know your body habit and changing.
7. Love yourself
I don’t have a negative opinion about narcissism.
Set your goal to become who you want to be if you have lost confidence because you put on weight.
Go back to your previous self.
I think it is an important thing.
★★★7 benefits of cardio exercise★★★
1. Increased capillaries 30-50 times → good for skin, anti-aging
2. Stronger heart and lungs
3. Stimulated brain
4. Incresed bone density
5. Increased basal metabolism → weight loss
6. Promoted fat-burning → weight loss
7. Reduced stress / temporary relief from depression and anxiety
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?
Recently my favorite vegetable is kale.
It’s been about 10 months since I started drinking water with apple cider vinegar.
What is basal metabolism?
The human body tends to get used to the load by exercising quickly, so we have to reprogram our exercise periodically.
SWAN FITNESS 