Create Your Own Home Workout With Zumba Videos on YouTube

Create Your Own Home WorkoutAs much as I enjoy following a Beachbody home workout program, sometimes I like to mix it up. At one point, I decided to try Zumba at home. I remembered Gina at The Fitnessista is a Zumba instructor who had posted some videos before, so I went to her blog to find them and see if she had posted any others.

Serendipity! A search wasn’t necessary because she’d written a post that day about using YouTube videos to work out at home, and the first part of her post was on Zumba. She had provided all the dances you need to search for to create a full Zumba workout at home. Hurray!

I waded through YouTube videos for awhile. Some songs drove me crazy. Others had camera angles that made the moves hard to follow. Many were restricted in Germany. I found a few that worked, tried them, and had fun. Then I managed to forget about pulling together my own workout as I had other ones I was doing.

This January, instead of following a program, I did whatever workout struck my fancy each day. I remembered trying these Zumba videos and decided to finally follow Gina’s suggestion, searching for songs to create a full class. Pulling the list together took longer than working out to the videos, but now I have a playlist I can do again in the future. I’m passing it on to you so you can try it as well.

I’ve never done a live class, so I can’t say whether these are good instructions and/or dances that match what they’re described as. Some of the videos go in and out of focus as well. But it’s a starting point to working out for free in the comfort of your own home. If you do these 9 songs straight through, you’ll have about a 33 minute long workout. I had an issue with buffering on a few, so you may want to pull them up in different tabs, hit pause, and let them load for awhile before beginning. You can either watch them below or in my YouTube playlist.

If it throws you off that the instructor is facing you and you’re used to someone facing the same direction, set your computer up far enough behind a full-length mirror that you have room to move around, stand a bit off to the side so that you can see the screen, and viola, you’ll be facing the same direction as the instructor. Enjoy!

1. Warm-up

2. Salsa

3. Cumbia

4. Reggaeton

5. Merengue

6. Flamenco

7. Bellydance

8. Quebradita

9. Cool Down

I hope you had fun trying this “class” comprised of YouTube videos and that perhaps it has inspired you to create your own home workout this way. If you want to do Zumba at home but don’t want to spend time pulling together songs, you may also want to check out this playlist I found toward the end of my search which has full length classes on it.

If you have a favorite Zumba YouTube video, please share it in the comments below!

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5 Fitness Tip Articles Not to Miss

investinginfitnessToday I want to share 5 fitness tip articles to help you make the most of your at-home workouts and home gym or exercise space.  These articles provide information on pushups, foam rolling, measuring progress, workout gear, and killing germs in your home gym.

1. How Much Weight Am I Lifting in a Pushup?
Pushups are a basic staple of exercise and are part of many Beachbody programs, such as Insanity. You may know that a pushup is a bodyweight exercise in which you work your muscles by lifting your own body weight, but how much are you lifting? In this article, personal trainer Joanna Schafhausen teaches you how to use a scale to determine what percentage of your body weight you’re lifting when you do a pushup. She also shares some tips on doing the perfect pushup and, for those who want an increased challenge, some ways to make your pushups harder to lift more of your body weight.

2. Foam Rolling
As you get started on or change up your workout routine, you may experience soreness. In this article, Dr. Mark Cheng, creator of Tai Cheng, teaches you about the benefits of Self-Myofascial Release, more commonly known as self-massage, which a foam roller can be used for. He provides tips on choosing the right foam roller for your massage preference and choosing on which part of the body to use the foam roller.

3. Ways to Measure Progress
As tempting as it might be to keep jumping on the scale to see your fitness and weightless progress, I don’t recommend it as it tends to disappoint people. Weight can fluctuate daily, and if you’re building muscle you might even gain weight, but you’ll still lose inches. Thus, I recommend resorting to inches if you just have to measure something. In addition to these two methods, in this article, Alana Smithee provides 5 more ways you can measure your progress.

4. 10 Tips on Home Workout Gear
Excited to work out at home but not sure what you might need besides a workout program? Steve Edwards has 10 tips on things you can have and/or do to help you get the most out of your at-home workouts.

5. Killing Germs in Your Home Gym
Now that you’re getting sweaty at home, you’ll want to keep your workout space clean and as germ free as possible. One thing I was already doing before reading this article is to have dedicated shoes for working out in the home. In addition to this tip, Stephanie Saunders provides advice on how to clean a variety of things you may have in your home gym or workout space including your shoes, weights, mats, pull-up bars and push-up stands, resistance bands, and carpet or floor.

The above articles all came from a selection of free fitness tip articles available on Teambeachbody.com. If you found these helfpul you can check out more here. Feel free to sign up for a FREE Team Beachbody account for access to the message boards, where you can find information and support, and the online SuperGym, where you can schedule your workouts and find workout buddies. If you found this post helpful, please pass it along via one of the sharing options below. 

Did something in this post or in one of these articles stand out to you as particularly important or as something you’d like to know more about? Please share your thoughts in the comments.

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Trivia Day: 5 Fun Fit Facts That May Make You Want to Take a Walk

FitFactsToday is Trivia Day. In honor of that, I thought I would share some health- and fitness-related trivia. All of the facts today are related to walking. You may be doing more of it than you think, even if you aren’t trying to, and if you are making an effort to walk, then there are some great benefits to doing so. Read on to learn more:

*The average foot walks more than a thousand miles a year.

*You will have walked approximately “>75,000 miles by the time you reach 50 years of age.

* Your life is extended by 1 ½ to 2 minutes, on average, for every minute you walk.

* Research suggests that society saves an average of 25 cents in medical and other health-care related costs for every mile that a person walks.

*Taking a brisk 30-minute walk or jog around a track three times a week has been found by the Duke University Medical Center to be as effective in relieving major depression symptoms in middle-aged and elderly people as antidepressant medication.

I hope you enjoyed these fit facts and maybe even learned something new. If they made you want to go for a walk, enjoy! Before you go, please share your thoughts on this post and/or share your own favorite fitness facts in the comments below. If you liked this post, please pass it along via one of the sharing options below. Happy Trivia Day, and happy trails!

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New Year, New You? Me too! Let’s Get Started With 5 Inspirational Quotes

Happy New Year! For many of us, myself included, today marks the day we said we would start working out again, stop eating and drinking so much junk, and generally begin making the new year a time for a “new me”. Sound like you? Me too. But if you’re like me, today was also the day you were recovering from New Year’s Eve festivities and decided to put that all off just one more day. Today I’ll be sharing some inspirational quotes to motivate you (and myself) toward taking action so that we’re not saying “tomorrow” again tomorrow. I’ll also share my thoughts and experiences as related to those quotes. At the end, I’ll have some questions for reflection. Ready? As Shaun T says in Insanity’s Cardio Power and Resistance: “Come on ya’ll. Let’s goooo!”

“You cannot reach new heights if you continue to associate with old habits.”~~Paul Sutherland

I’m not going to lie. I have been terrible lately about investing in my fitness. Over the last four months, I’ve accomplished a lot, including working over 500 hours for my practicum while also putting more hours than I want to think about into a final paper for my master’s in counseling psychology, but what I have not accomplished is exercising regularly and cutting down on caffeine and sugar. In fact, with having to be at my practicum site earlier than my body clock likes, I increased my intake of sugar and caffeine, and with the hours I was putting in, I exercised so little, with the exception of a few walks, that I may as well say I didn’t do it at all. I was also running on about 4-5 hours of sleep several days of the week. Slacking on my exercise, drinking too much caffeine, eating too much sugar, and getting too little sleep are all habits that aren’t serving me well, and I need to ditch them.

“If it is important to you, you’ll find a way. If not, you’ll find an excuse.” ~~Unknown

Did you pick up on all the excuses above? I have the same 24 hours in a day as everyone else, and if I had made different choices during several of them, I could have made time to exercise. I could have gotten to sleep earlier to be more rested and therefore could have avoided the temptation to perk myself up with caffeine and sugar. I didn’t do those things, though. I made excuses and kept allowing myself to get away with it. After finishing Insanity, I was in “the best shape of my life,” as Shaun T said I would be, and now, if I’m not in the worst, I’m close to it. I don’t tell you that to discourage you, but so you know I am a real person with real faults and that even as much as I enjoy working out, I am capable of getting off track, so far off track, that I have to say that I’m starting over. And that’s okay, because it’s never too late to invest in fitness. I was capable of getting in shape once and am capable of doing it again, and so are you.

“There is no secret routine. There is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed.” ~~Steve Justa

Many people look for that “magic” solution to help them get in shape or lose weight. There isn’t one. The only thing that works consistently is to be consistent in maintaining your fitness. There is no one routine that will work for everyone, and it might even be that a routine doesn’t work for you. I have found that to be the case with myself. As cool as it was to get my I Earned It shirt from completing Insanity, and as much as I’d like to get a shirt from my other favorite programs, sometimes I just don’t want to do what’s on the calendar or maybe even a workout from that program. Too often, I let that become an excuse to skip the day.

While I do plan to complete some programs in the future (though I’ll probably allow myself “cheat” days with other workouts if I get bored or lose motivation so that at least I’m still moving), my plan for the new year is to start off by doing a variety of different workouts from the various programs I own. This will help me to stay entertained and motivated and may help you to find a program you’ll be interested in, because I have quite a library to choose from and will be sharing my experiences with the workouts I’m doing.

“You don’t have to be great to start, but you have to start to be great”~~Zig Ziglar

It doesn’t matter what level of fitness you are in today, whether you’ve made exercising a priority before and have gotten off track or your idea of exercise has always been walking from the couch to the fridge. All you have to do is start by doing something active tomorrow, whether that’s pushing play on your favorite Beachbody program, taking a walk, or doing some jumping jacks, situps, and/or crunches while watching your favorite TV show. If you’re interested in doing a Beachbody program and need help selecting one to meet your interests and goals, please contact me and I can help you choose one and help you stay accountable while you complete it. Although I might change my mind and choose another workout, my plan for tomorrow is to either do Piyo Upper Body or Piyo Lower Body (or maybe both if I feel really ambitious).

If you want more inspirational and motivational quotes, check out my fitness inspiration board and investing in fitness board on Pinterest.

Questions for Reflection

I have three questions to help you get motivated for making changes in the new year. If you have a fitness blog or journal, you might consider answering them there. If you don’t have one but like the idea, wordpress.com is a free platform for blogging. I started this blog there before switching to self-hosted, and I encourage you to try it out.

1. What habits do you need to kick to help you reach new heights?

2. What are some excuses you’ve been using to avoid exercising or making other healthy changes in your life?

3. What kind of exercise do you like and like well enough to keep doing it consistently?

Please consider sharing your answers to these questions and/or your thoughts on this post in the comments below. If you liked this post, please subscribe to receive future posts and consider passing this post along via one of the sharing options below. I’m starting a 30 day blogging challenge to help me get back into posting on this blog, so there’ll be lots to read. I have plans to post on workouts I’ve done and am doing, fitness and nutrition books I’ve read, improving wellbeing such as through meditation and sleep hygiene techniques, healthy recipes I’ve tried, and other fitness topics. If you’re interested in doing the challenge, check out that link. It’s free and fun. I’ve been doing it on my other blog and have really enjoyed it. Let me know if you decide to participate. Best wishes on your journey to invest in your fitness!

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