Tag Archives: Weight loss

Yay! Our ZUMBA lesson reopening!!

04/07/2020Weight loss, ZUMBAGold Coast, health, Southport, SWAN FITNESS, Weight loss, ZUMBASWAN FITNESS

Because of the easing of COVID-19 restrictions, we restarted our ZUMBA lesson at Southport Community Centre today, Saturday the 4^th of July 2020!

Finally!!

The lesson was successful. Thank you to all our members.

Just as I thought, it’s gotta be a face-to-face lesson with a nice floor and sound system.

There are some new rules.

17 people including instructors are acceptable.

So bookings are needed for the lessons.

Please come before 9 am because we have to register at the entrance.

The entrance door is always closed and can only be opened from inside, that means, we have to stand in front of the door to open it from inside for each participant and let them in.

After the lesson starts, no one will stand at the door, so please be punctual. We can’t stop the music to let them in.
We also have to keep a distance standing on the cross tape marking on the floor like the photo.

The room in the photo and the video is PA1, not usual room PA2.

It changed from PA2 to PA1 only today because it had not been set up for social distancing. Please come to PA2 from the 11^th of July 2020.

We are sorry, but we won’t run Friday’s lessons this year.

Now we are taking advanced bookings for the 11th of July and following Saturdays.
Contact us to reserve your spot today!!

ZUMBA® with Mayumi at Southport Community Centre, Room PA2
6 Lawson St. Southport QLD 4215
Every Saturday 9:00-10:00 am
Reservations are necessary. → SWAN FITNESS

Online ZUMBA®

29/03/2020Step Lesson, Weight loss, ZUMBAExercise, health, SWAN FITNESS, Upper Coomera, Weight lossSWAN FITNESS

日本語ページ → オンラインZUMBA 始めました

We did our first online ZUMBA on Facebook yesterday, 28 March 2020.

This is an edited video of the live.

The upper photo was taken by one of the participants.

I recommend using a PC, not a mobile like in the photo, because the mobile screen is too small.

If you are interested, please contact me.

Connecting with me as a friend on Facebook is necessary to join the live ZUMBA. Because the live is limited access only for people I can choose in my Facebook friends.

Mayumi Swan ← Click this to move to my Facebook page.

Please send me a friend request with concurrently a message by Messenger to clear that it is not a prank.

You can also join our lesson directly at Swan Studio (Upper Coomera) which is outside and has enough space for 5 people even with social distance.

Reservation is necessary.

Lesson charges are as follows:

Casual: $15 ea / ¥1000 ea

10 pass tickets (valid for 6 months): $100 / ¥6600

Anyone who has a bank account in Australia or Japan can join the live ZUMBA.

Reservations

For those who already have the tickets:

Please book by 8 am (7 am in Japan) on the day you want to participate.

For those who make payment from now:

After your payment is confirmed, you can book for the lesson. It sometimes takes a few days.

I’m sorry, but no refunds.

I am running Step lessons and Boot Camps as well. The lesson charges are the same as ZUMBA.

The tickets can be used at all the Swan Studio lessons.

If you have a platform, you can join the live Step Lesson as well.

Please don’t hesitate to contact me with any further queries.

Don’t be beaten by coronavirus.

Let’s exercise to improve our immune system.

Don’t be beaten by coronavirus. We’ve started temporary lessons.

23/03/2020Boot Camp, Step Lesson, ZUMBAExercise, Gold Coast, health, Step, SWAN FITNESS, Weight loss, ZUMBASWAN FITNESS

日本語ページ → コロナに負けない！！レッスン臨時開講

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.

Lesson charge & 10 Pass tickets

We are running Step lesson and Boot Camp as well.

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.

Let’s exercise to improve our immune system.

Do you know sarcopenia?

27/08/2019health, Weight loss, ZUMBAExercise, Gold Coast, health, Weight lossSWAN FITNESS

(Japanese page → サルコペニアって何？）

Sarcopenia is a symptom associated with the ageing process and loss of muscle mass and strength.

The main reason for muscle wasting is a lack of physical activity.

It can happen when a disease or injury makes it difficult or impossible for you to move an arm or leg.

As a result, it also causes obesity, lots of lifestyle diseases and broken legs because of loss of balance.

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.

Sarcopenia Check

If you can’t stand up from a chair with one leg, you might have sarcopenia.

Check the video below.

Why don’t you exercise and get muscles to not become bedridden in your future?

https://youtu.be/wa5VeDtYShg

ZUMBA®

The reason why cardio exercises make us happy

10/10/2018health, Weight loss, ZUMBAGold Coast, health, Mayumi Swan, SWAN FITNESS, Weight loss, ZUMBASWAN FITNESS

When 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.

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

16/09/2018Beauty, health, Step Lesson, Weight loss, ZUMBADiet, Gold Coast, Mayumi Swan, SWAN FITNESS, Weight loss, ZUMBASWAN FITNESS

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.

　　　　　　　↓

Our nervous systems are in disorder.

　　　　　　　↓

The quality of our sleep gets bad.

　　　　　　　↓

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.

↓

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

↓

Our nervous systems are in disorder.

　 ↓

We feel stress.

↓

We can’t stop eating.

↓

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😍

How many steps should you walk each day?

29/08/2018health, Step Lesson, Weight loss, ZUMBAGold Coast, Mayumi Swan, SWAN FITNESS, Weight lossSWAN FITNESS

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.

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?

25/08/2018Beauty, health, Weight loss, ZUMBAGold Coast, Mayumi Swan, SWAN FITNESS, Weight loss, ZUMBASWAN FITNESS

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:

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

12 Week Body Transformation Program

Upcoming event

Cells renew every 3 months

22/08/2018Beauty, health, Step Lesson, Weight lossDiet, Gold Coast, SWAN FITNESS, Weight lossSWAN FITNESS

Japanese page → 細胞の入れ替わりは3か月周期

Our cells are reborn every day. The cycles of cells’ turning over are as follows:

Stomach and intestines: about 5 days

Heart: about 22 days

Red blood cells: about 130 days

Muscles and livers: about 2 months

Bones: about 3 months

Skin: about 28 days

In this way, the cycles are different depending on the body tissues.

In consideration of the longest one, I think that we need at least 3 months to change our bodies for the body transformation.

Even though we can lose weight for a short period, we will regain weight as our cells have not changed.

We provide a 12 week body transformation programme.

This is one of our client’s result.

She is still in our 12 week body transformation programme.

Look forward to the photos over the next 3 months!

For more information about our program, check this → 12 WBT

We’ve got 2 more platforms😉💫

Do you know Step exercise?

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.

★★★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

😺Monday & Thursday 10:00-10:45 am

😺Saturday 2:00-2:45 pm

@ Swan Studio (Upper Coomera, M1 Exit 54)

Reservation is necessary because the number of platforms is limited.

For more information, click this → Step Lesson

Jewellery Ear Points on the Gold Coast

02/07/2018Beauty, health, Weight lossDiet, Gold Coast, Micolo SALON, Southport, SWAN FITNESS, Weight lossSWAN FITNESS

Japanese page（日本語ページ）→ ゴールドコーストで耳つぼジュエリー

I tried Jewellery Ear Points not to regain weight at Micolo SALON.

I lost 8 kg in 3 months since I started dieting and physical training from the end of 2017.

Now I have to think about how I can keep weight from now on.

I cannot increase my physical activities being concerned about the possibility of overuse, so food requirement should be taken care of at the recent stage.

I think that most women have a few days every month in which it is hard for them to suppress their appetite.

Recently I found a good way.