Tag Archives: Mayumi Swan

Happy Halloween ZUMBA® 2018

ZUMBA, , , ,

Japanese page（日本語ページ）→ ゴールドコーストで仮装ZUMBA

43036361_2269340039965703_1754820068304224256_nIt’s been 5 weeks since I quit caffeine.

It is said that stopping taking caffeine improves our skin conditions and edema (swelling) subsides.

I feel I have got to sleep well and my skin troubles during PMS have disappeared.

 

 

Meanwhile we held Happy Halloween ZUMBA® at Southport Community Centre this year too.

This is the 4th time we have done so since 2015.

Thanks for motivating our lessons, all our members.

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The last lesson at Southport Community Centre for 2018 will be on Saturday the 15th of December (Wednesday the 9th if December for Swan Studio).

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The reason why cardio exercises make us happy

health, Weight loss, ZUMBA, , , , ,

04When people feel happy, β-endorphin, dopamine, oxytocin and serotonin are secreted in their brains.

β-endorphin activates brains, strengthens immune systems, prevents from various diseases and enhances memories.

Dopamine makes people feel pleasures.

Oxytocin enhances memories.

Serotonin gives us mental stabilization.

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Making a habit of exercising is the best way, to always be secreting these pleasure substances in our brains.

For more information → ZUMBA®

On the other hand, stress substances which are cortisol and noradrenaline are secreted in our brains when we have negative feelings like anger, jealousy, fear and anxiety.

Cortisol is a fundamental hormone for living bodies. However, if it is secreted too much, hippocampus which plays a central role in our memory circuits, atrophies.

Noradrenaline is a substance which causes living bodies to fight or escape from enemies.  To let them get ready for battle, it raises blood pressure, supplies blood all over the body and increases blood glucose levels, so that muscles are used immediately.

Noradrenaline is also a fundamental substance. But if it is secreted too much, there is a possibility that it will increase the risks of high-blood pressure, diabetes and brain haemorrhage etc. because it has the effect of raising blood sugar.

★★★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

Our brains cannot change at once. By doing exercises constantly, we get to feel happiness gradually.

For more information → ZUMBA® STEP

 

Fattening Spring

Beauty, health, Step Lesson, Weight loss, ZUMBA, , , , ,

Japanese page（日本語ページ）→ 太りやすい春は要注意！

The Gold Coast is in spring season now and I feel really sleepy and I have a big appetite these days.

Why do people feel these ways in spring?

Sleepiness in spring

Our bodies can’t adjust to the change in the temperature between morning and night when the winter season changes into spring.

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Our nervous systems are in disorder.

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The quality of our sleep gets bad.

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We get sleepy in the daytime.

Appetite in spring

We can’t get enough ultraviolet rays to keep our mentality and bodies healthy in spring.

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Serotonin which makes us happy is not secreted in our brain so much.

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Our nervous systems are in disorder.

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We feel stress.

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We can’t stop eating.

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We gain weight.

 

Our basal metabolism lowers in spring season, which makes us fat as well.

Doing exercises is recommended to release stress and raise basal metabolism.

For more information, click here → Swan Studio

Why don’t we exercise together?

We provide 12 Week Body Transformation Program as well.

One of our clients has finished 12 week body transformation and has lost 6.7 kg.

We are so proud of her

This is the comparative photo😍

12WBT clients photo

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How many steps should you walk each day?

health, Step Lesson, Weight loss, ZUMBA, , ,

Japanese page (日本語ページ)→ 一日に一万歩、短時間で達成する方法

It is said that walking 8000 steps a day supports our health maintenance, activating brains and mental stability.

If you want to be thinner, 10000 steps per day are needed.

eg.

Taking a dog for walk for 20 min: 1800 steps🐶

 

 

ZUMBA 60 min: 5000-5500 steps👯

For more information about ZUMBA → ZUMBA®

Step lesson 45 min:

10000 steps!!

For more information about Step lesson → Step Lesson

Step lessons involve cardio exercise which can strengthen and tighten your lower body through cardiovascular workout with an adjustable step named ‘platform’.

★★★Effects of Step exercise★★★

You can get your lower body slim.

It can be expected that you want your buttocks and thighs to be as thin as possible.

Blood circulation is promoted as well.

Your basal metabolism will be increased and you can get a fast metabolism.

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We provide 12 Week Body Transformation Program as well.

 

★★★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

Why don’t you join us?

 

Do you know how many calories you are using a day?

Beauty, health, Weight loss, ZUMBA, , , ,

Japanese page → 一日の消費カロリーはどれくらい？

Firstly 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.

The calculating formulas are as follows:

 

Male: 12.397 × weight (kg) + 4.799 × height (cm) – 5.677 × age + 88.362

 

Female: 9.247 × weight (kg) + 3.098 × height (cm) – 4.33 × age + 447.593

 

My basal metabolism is around 1250 kcal per day.

 

Then let’s calculate your approximate daily calorie use!

Choose which one of these below is similar to your lifestyle:

  1. I do not exercise very much: your basal metabolism×1.2
  2. I do light exercises twice a week : your basal metabolism ×1.4
  3. I do moderate exercises 4 days a week: your basal metabolism ×1.55
  4. I do intense exercises almost every day: your basal metabolism ×1.7
  5. I do physical labour every day×1.9

I think my case is 4, so my daily calorie use is 2125 kcal.

If I do not eat more than this many calories in a day, I should be able to keep my weight the same.

 

I think knowing yourself is important.

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12 Week Body Transformation Program

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Upcoming event

1 year milestone at Globe Health Club

ZUMBA, , , ,

Japanese page（日本語ページ）→ サウスポートのスポーツジム

 

I’m working as a ZUMBA instructor at the sports club, Globe Health Club and today is my anniversary for 1 year of work.

This club is on upstairs in Australia Fair Metro, Southport Gold Coast.

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The fate between the Globe Health Club and me started interestingly.

The boss found my lesson videos on the internet and contacted me.

Actually I am struggling with English even now however it’s been nearly 7 years since I emigrated from Japan.

My job doesn’t need language so much, but language which is spoken in the country is fundamental on social communication to be accepted by the society.

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I was so happy because the owner and boss accepted me looking at my skill, not English in the first place.

Thank you for supporting me every time, all the members and Globe Health Club!!

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I’m doing my ZUMBA lessons at the club 3 days a week:

Monday 5:30-6:30 pm

Thursday 6:30-7:15 pm

Friday 5:30-6:15 pm

For more information, → Globe Health Club

 

★This video was taken at Southport Community Centre.

 

A lack of muscles has a bad influence on your beauty

Beauty, Boot Camp, health, Weight loss, ZUMBA, , ,

Japanese page（日本語ページ）→ 筋肉枯れを甘く見るなかれ

Do you know muscles shrink and the strength gets worse because of aging?

Check the list below:

  • Can’t put on a sock standing with one leg

  • The thighs get thinner

  • Stumble on the flat surface

つまづき１

If you have any one of these, it might be a danger signal.

Particularly leg muscles shrink 1% each year after 30 years of age if we don’t exercise.

Then we will lose 40% of the muscles in our 70th.

It is said that such a reduction of action is due to muscle weakness and a decrease in signals of motion commands from brain because of aging.

Step exercise is suitable for brain training and strengthening your lower body. It includes well-balanced cardio and muscle training → Step Lesson

Predictable risks in the case of leaving a muscle shrunk are:

  • Basal metabolism reduces and it makes us have slow metabolisms.
  • Then energy consumption also reduces and parts of body get swollen.
  • Cause stiff shoulders and arthritis.
  • The skin metabolism doesn’t work normally and cause dullness and roughness of the skin.
  • Decrease body temperature and have poor circulation to cold.
  • Get tired easily.
  • Stumble on a flat area and break bones.

つまづき２

Not only the amount, the strength is also important for muscles.

A lack of exercise changes the muscle structure and the strength is lost.

Such phenomenons occur in our 30th to 40th.

Prevention of shrinking muscles

Walking is well known as a general easy method for health.

But unfortunately only walking is not enough to strengthen muscles.

We can improve and keep our muscle strength by doing exercises that we feel are a little strenuous.

ZUMBA is a little strenuous, but we can exercise enjoying the danceable movements →ZUMBA®

Please put your mind at ease!

The more we train our muscles, the more our muscles get stronger and bigger regardless of age.

Additionally we can save up our muscles.

Muscles can remember stimulation given by exercises in the past.

If we can wake our muscle memories up, they will recover even though we have a long blank without exercising.

Why don’t you save up your muscles enjoyably?

We have a muscle training class as well → Short Boot Camp & Low Impact Cardio

Photography by KeykoDesign

 

 

 

The way to lose 8 kg in 3 months

Boot Camp, health, Weight loss, ZUMBA, ,

Japanese page（日本語ページ）→ 3か月で8キロ痩せる具体的方法

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.

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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.

The calculating formulas are as  follows:

Male: 12.397 × weight (kg) + 4.799 × height  (cm) – 5.677 × age + 88.362

Female: 9.247 × weight (kg) + 3.098 × height (cm) – 4.33 × age + 447.593

My basal metabolism is around 1250 kcal.

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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.

All that left is to practice.

4. For dinner, avoid carbohydrates.

Consuming carbohydrates is a causal reason that increase aging speed (→ The reason for aging that causes skin trouble)

KaleRecently my favorite vegetable is kale.

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.

27545146_2092314624334913_8421533993751120444_nIt’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

🐱🐱🐱🐱🐱

 

For more information, check out the page below.

12 Week Body Transformation Program

 

真由美紹介英語版

 

 

The reason for aging that causes skin trouble

health, Weight loss, ,

Japanese page（日本語ページ） → 肌トラブルを引き起こす老化の原因

Skin troubles are caused by aging.

It is said that the reason for aging is saccharification of blood.

What is saccharification of blood?

860615Sugar taken in from food is usually transported to all over the body  through the blood and becomes an energy source for activity.

However, by eating too many sweet things and a lack of exercise,  superfluous sugar comes to remain in the blood for a long time.

Then hemoglobin (Hb) which is protein in a red blood cell combines with glucose  （C6H12O6）and changes into glycosylated hemoglobin (HbA1c).

This is  saccharification of blood.

We can check the numerical value of glycosylated hemoglobin by having  a blood check. The standard value is under 6.5 %.

What should we do to prevent from saccharification of blood?

Avoid the carbohydrate intake at night as much as possible 

By restricting carbohydrates and controlling a blood‐sugar level, fat comes to burn easily.

Do a 30 min cardio exercise once a day

Serotonin in the brain, which is called `Happy hormone`, will be activated by a 30 min cardio exercise once a day.

Serotonin secrete in the day time changes to melatonin at night time.

Melatonin is an important substance which prevents our bodies from  saccharification.

It has an antioxidative effect, lowers our body  temperature and induces our sleep.

It is said that it takes about 90 days for all our blood cells to turn into new cells.

 Why don’t you try cutting your carbohydrate intake at night and doing a 30 min cardio exercise once a day for about 3 months?

Schedule from April 2018

Short Boot Camp & Low Impact Cardio

Merry ZUMBA® Christmas 2017

ZUMBA, , , ,

Japanese page（日本語ページ）

→ Merry ZUMBA® Christmas 2017

We enjoyed a 80 min ZUMBA® lesson and dance performances on Saturday 9 December 2017.

 

 

Thanks for joining Merry ZUMBA® Christmas 2017, all our friends!

 

We finished our last lesson of this year on the 16th of December 2017 and will resume on Friday the 5th of January 2018.

Lesson Schedule 2018

A new instructor, Satoko is going to take part in Freestyle Dance Young Learners-Beginners from 11 January 2018！
Look forward to her lesson!