As some of you know I went to Amsterdam a week ago for yet more Zumba experience and to get my Aqua Zumba certification.

I was very exited about going because I knew that Beto would be there and it was a great opportunity to meet him in person. But of course the volcano erupted just the day before and I didn’t know whether I would find an alternative route. Luckily there were bus tickets  available and I used that opportunity.

On the arrival there was no time to waste as the work shop was due to start in one hour. I walked to a registration desk and there was Beto. He was sitting on the table, so real and approachable.

Everyone wanted a photo with Beto and I could’t resist the temptation. The thought that I would spend all day in the company off Zumba enthusiasts and Beto, wiped away all tiredness from a sleepless night and a long journey.

It was very interesting to hear Beto’s story in his own words, to learn from his experience and self belief. He was very professional and full of passion for Zumba, his creation, his child.

Once the music came on and Beto started his masterclass everyone seemed to unite together as a big family. We moved to the music, people smiled to me I smiled back to them, it was amazing.

With the work  shop over there was more action in the evening. Zumba Fitness organised a live band and supper for everyone. I managed to meet lots of passionate Zumba instructors who came from different backgrounds and cultures, some people very talented in many ways, there was fashion designers , makeup artists, gymnasts,  but everyone had one thing in common, the love for Zumba.

Now I’m really looking forward to go to the next big Zumba convention in Orlando.

Hope to see you all soon in my Zumba class.

Natasha.

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To view all the videos from the Zumba class visit the Videos page

Weight loss is a two-stage process. For initial weight loss you need a weekly energy expenditure (exercise) of 1,000 kcals. To maintian weight loss you need to use up over 2,000 kcals per week.

Maintaining weight loss is a lifelong process. In order to control and manage weight indefinitely you need to make lifestyle changes and exercise regularly.

Change your eating habits rather than going on a diet. Start exercising.

CoolBull Fitness is a great place to enjoy a fitness workout, have some fun and meet new people.

Higher levels of regular activity are associated with lower mortality rates for both older and younger adults (Paffenbarger and colleagues, 1986, Blair et al, 1996)

Cardiovascular diseases

Regular physical activity decreases the risk of cardiovascular disease mortality, particularly coronary heart disease mortality (Morris et al., 1953; Morris et al., 1966) . Physical activity also reduces the risk of high blood pressure

Cancer

Regular physical activity is associated with a decreased risk of colon cancer. There is some evidence that inactivity may increase the risk of breast cancer, pancreatic cancer and melanoma

Osteoarthritis

Physical activity is not associated with joint damage or the development of osteoarthritis. In those with osteoarthritis, exercise training can reduce impairment and improve function

Osteoporosis

Weight-bearing physical activity can reduce the loss of bone mass associated with age

Falling

Physical activity and strength training likely reduce the risk of falling in older adults

Obesity

Inactivity contributes to the development of obesity. Physical activity may favourably affect body fat distribution. Regular activity protects from cardiovascular disease, even in the absence of weight loss (Saris et al., 2003)

Increase lean tissue and therefore basal metabolic rate which could improve body composition

Mental health

Physical activity appears to relieve symptoms of depression and anxiety, and improve mood. Regular physical activity may reduce the risk of developing depression.

Health-related quality of life

Physical activity appears to improve quality of life by enhancing psychological well-being and by improving physical function in persons compromised by poor health. This includes everyday functions such as lifting, carrying, climbing stairs and standing from a chair unaided

[Excerpt from YMCA "The benefits of physical activity"]

Here’s 10 more..

• • To make your partner think ‘wow’
  • Make new friendships
  • Get healthy
  • Increase your energy levels
  • Be the envy of your friends
  • Look in the mirror and like what you see
  • Take time just for yourself
  • Help you achieve your dreams
  • Learn to laugh off stress
  • Have a good excuse to go clothes shopping!