Health Tips

8 Simple Rules for Looking Slimmer
To help set you on the path toward looking your personal best, our experts give these eight fashion rules for dressing thinner and more chic:

Use single-color schemes. This could mean wearing one solid, dark color -- like brown, navy or black -- or different tones of the same color. It could be shades of beige, aqua, or coral, or any color that brings out the best in your complexion. If you think color makes you look larger, try wearing the same color on your entire body and see what a difference it can make.
Choose fabrics wisely. Avoid stiff, hard, and heavy fabrics, as well as clingy, over-Spandexed fabrics that magnify every bulge and ripple. The best choice: Fluid fabrics that drape the body and softly follow your curves. Your goal is to see your overall shape, not the shape of every body part.
Do a balancing act. If you have broad shoulders and/or a large chest, avoid shoulder pads and any shoulder detail like ruffles, puffs, or trims. Also, skip boat necks and wide scoop necks. To balance a large top with a smaller bottom, go for a sleek V-neck complemented by a full skirt or wide-leg pants. If you have a small top and large bottom, seek out shoulder and neckline attention. Choose a C-scoop neck or V-neck top and a narrow silhouette on the bottom, such as a straight skirt or slim-cut pants.
To camouflage large hips or a tummy, toss the pleated pants and elastic-waist slacks with lots of shirring. Choose a sleek, straight line with front slit pockets or no pockets, and elastic in the back. To minimize your buttocks and tummy, look for pants cut at, or slightly below, your natural waist. The general rule here: The higher the waist, the larger your butt will look.
For a taller, slimmer look, the hem of your pants should almost touch the floor, with a slight break in front at the top of the shoe. Pants that end just below the ankle can add 10 pounds to your appearance.
To further camouflage a large tummy, whether you're wearing skirts or pants, go for an overblouse in a slim-fitting knit or well-tailored woven fabric. Make sure it's no longer than hip length. The only exception is with tunics, which should be tapered to gently outline the body and worn over slim-fitting pants.
Avoid anything boxy, particularly jackets. Instead, look for semi-fitted styles, particularly those with princess seaming. These are the curved seams that run down the front of the garment from shoulder to waist, or sometimes the entire length of a dress.
Don't overlook the power of shoes to balance your body and make you look slimmer! Looks to avoid include thin, strappy sandals (particularly if your foot is chubby or wide), and tiny or thin kitten heels. Instead, look for a chunky heel -- and, if you can stand it, a high heel, which can make you look 5 pounds thinner no matter what else you're wearing. Styles to avoid include ankle straps, Mary Jane straps, and square-toe shoes, all of which can make your feet look squatty and your legs shorter.

Should I do Personal Touch Class?
Personal Touch class is designed to teach proper technique, resistence training and muscle strengthening. The following artice speaks to this.
Just Do It — Correctly
Proper instruction and technique is essential for anyone beginning resistance training for the first time, but it is especially important for people with existing cardiovascular disease, Williams noted.

"Patients who come into cardiac rehabilitation programs typically get that kind of instruction, but people who are not participating in those formal kinds of programs should get in touch with an exercise specialist, or a physical therapist to provide some input on how to be doing resistance training properly. And the key there is that patients who do have cardiovascular disease need to identify themselves as such, so people don't assume they are healthy and give them instructions that would be inappropriate."

Of note, Williams added, in all of the research to date, there are almost no reports of significant adverse effects of resistance training, although these were all supervised, controlled studies where risk is minimized. "The downsides are there, but the upsides are greater, and the downsides appear mostly to be related to the fact that people do things they shouldn't be doing, or don't seek advice or evaluation prior to starting," he said

Core Muscles
There's a lot of buzz these days about "core muscles". Chances are you will hear your instructor talk about "your core" frequently during class. It is not as if these are some type of secret muscles that suddenly appeared and started begging for a workout.
Core muscles are used in everyday living. Wether you are carrying the groceries, swinging a golf club, sitting on a resist-a-ball or having sex you are using your core muscles. You use your core every time you move. You become more functionly fit each time you strengthen them. Everything is built on this foundation of 29 muscles of the abs, hips and lower back. The core is the center of gravity and stabilizes your spine, allowing you to do everything from sitting to walking to running a marathon.
Challenge your core muscles and you'll not only improve control, balance and performance, but you'll also prevent injuries.
Strenthening your core is like strengthening the trunk of a tree. Everything aligns more properly with the spine and the limbs sit better in their joints. Join in on the Kick It To The Core Personal Touch Class to experience a "true" core workout!!
HOW DO YOU ENGAGE YOUE CORE?
Stay tall through your hips, keep your head up and shoulders back. Draw your navel to your spine, engaging those abs. Breathe deeply. These thoughts will come to mind when your Jazzercise instructor tells you we are focusing on our core muscles.
Some info taken from article by Patty Kim of the Tampa Tribune.

Having a strong, positive thinking attitude will put you on the road
to success.

Break a new record in class each time you workout.

Your body won't change if you aren't improving.

So for your fat loss workout, pick one area you can improve on each
workout. Whether it's one more pushup, a faster interval, or some more weights
on an exercise, break a record and you'll bust your plateau.
www.turbulencetrainig.com

Dos and Don'ts of Movement
General Recommendations

DO modify or slow down movements when you have trouble maintaining correct posture. Work toward improvement.

DO make movements as large and controlled as possible. Lift torso tall, relax shoulders, and extend arms and legs fully.

DO hold abdominal muscles firmly throughout class for proper posture and back support.

DON'T lock knees and/or tilt pelvis. Hold hips and torso firmly in alignment to prevent arching or rounding back.

DON'T compete with anyone in class.

How Can I Get Myself to Exercise?
It usually takes about 1 month of regular exercise before your routine starts becoming second nature. "At that point, your hard work will all seem worthwhile," says Walter R. Thompson, PhD, a professor of kinesiology, health, and nutrition at Georgia State University. The reason: That's how long it takes for your mind and body to adapt to your change in schedule--and for you to start noticing results, including weight loss and increased strength and energy.

Your Target Heart Rate
Jazzercise recommends that you consult your physician before beginning any new exercise program.
Your ideal exercise intensity, called your "exercise training zone," varies from an upper to a lower limit. Jazzercising above your upper limit increases risk of injury. Jazzercising below your lower limit decreases your exercise effectiveness. Any of the following three methods will help to ensure that you are exercising optimally and within your training zone.

1. Target Heart Rate Method Your heart rate will reach 55 to 85 percent of maximum during the aerobic segment of class if you are exercising within your exercise training zone. To calculate your heart rate:

Subtract your age from 220 to determine your maximum heart rate.
Take 55 percent of your maximum heart rate to determine the lower limit of your exercise training zone.
Take 85 percent of your maximum heart rate to determine the upper limit of your exercise training zone.
Count your pulse beats for 6 seconds and multiply by 10. The pulse count should be within your training zone.
Circuit class is meant to keep your heart rate to at least 65% of your target heart rate during the class. Circuit class should be a part of your fitness routine. Join us on Mondays as we do a standing circuit class.

What to Do After a Workout
Many of us have a great workout routine. We drink plenty of water, warm up, stretch, work the entire body, and even get in some cardio. Then, after the last exercise, we promptly head back to the locker room, change, and journey home.
You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.
Cool Down: The first thing you need to do is cool down. Try some light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down.
Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, thereby reducing muscle soreness and stiffness.
Drink Water: It’s recommended that you drink another 2-3 cups within two hours after you have finished exercising. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.
Refuel: You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and protein. A perfect example is a tuna sandwich on whole wheat bread.
Exercise Extra: The longer you cool down after a workout, the less sore you will be the following day

For more health tips visit the official Jazzercise site at http://www.jazzercise.com

If you have any questions please consult your physician.