Zumba Gold

1- Step Into Christmas  – Puppini Sisters    - Christmas With The Puppini Sisters
2 – Rockin Hannukah (80BPM) – Billy Sherwood – Ultimate Holiday Party, Vol. 1
3 – Lolita – Rumba Flamenca – Zumba Volume Gold 5
4 – Hit the Road Jack – Ray Charles    Genius – The Ultimate Ray Charles Collection
5 – Knock On Wood – Pop / Dance – Zumba Mega Mix #25
6 – Salome – Latin pop – Zumba Volume 24
7 – A Las Dos Menos Diez – Cumbia -Zumba Volume Gold 4
8 – Shawty Got Moves – Hip-Hop – Zumba Mega Mix #25
9 – Gazab – Hindu Beat – Zumba Mega Mix #25
10 – Salsa Dura – Salsa – Zumba Volume 31
11 – Mambo Italiano – Mambo – Zumba Volume Gold 4
12 – Tunak Tunak Tun – Punjabi Bhangra – Zumba Volume 29
13 – New York, New York – Swing – Zumba Volume Gold 2
14 – Swingin’ Dreidel – Kenny Ellis    - Hanukkah Swings
15 – My Favorite Things – Chicago    - O Christmas Three

Zumba

1 – Run Rudolph Run – Chuck Berry – Christmas Hits
2 – Candlelight – Maccabeats – Candlelight – Single
3 – Step Into Christmas 90BPM – Puppini Sisters – Christmas with the Puppini Sisters
4 – Gazab – Hindu Beat – Zumba Mega Mix #25
5 – Salome – Latin pop – Zumba Volume 24
6 – Brinca (Cumbia/Hip Hop) – Zumba Volume 11
7 – Dont Stop – Samba Batucada – Zumba Volume 22
8 – Adios Fulana – Mapale – Zumba Volume 35
9 – Salsa Dura – Salsa – Zumba Volume 31
10 – Taki Country – Celtic / Bluegrass – Zumba Volume 36
11 – Pa Arriba – Reggae/Cumbia – Zumba Volume 12
12 – Hava Nagila (Hora) – Zumba Volume Gold Workshop
13 – Zu Bailaito- Quebradita African – Zumba Volume 14
14 – Breathe, Stretch, Shake (Hip Hop) – Zumba Volume 10
15 – Swingin’ Dreidel – Kenny Ellis – Hanukkah Swings

Zumba/Zumba Toning

1 – Run Rudolph Run – Chuck Berry – Christmas Hits
2 – Candlelight – Maccabeats – Candlelight – Single
3 – Step Into Christmas 90BPM – Puppini Sisters – Christmas with the Puppini Sisters
4 – Dont Stop – Samba Batucada – Zumba Volume 22
5 – Pa Arriba – Reggae/Cumbia – Zumba Volume 12
6 – Salsa Dura – Salsa – Zumba Volume 31
7 – Taki Country – Celtic / Bluegrass – Zumba Volume 36
8 – Hava Nagila (Hora) – Zumba Volume Gold Workshop
9 – Sabrosura – Cha Cha / Rumba-Flamenco – Zumba Volume Toning Review Music CD
10 – Con Mambo – Merengue / Bachata – Zumba Toning Volume 5
11 – Hecha Pa’ Lante – Reggaeton / Belly Dance – Zumba Volume Toning Review Music CD
12 – Merehop – Merengue / Hip-Hop – Zumba Volume Toning Review Music CD
13 – Salome – Latin pop – Zumba Volume 24
14 – Breathe, Stretch, Shake (Hip Hop) – Zumba Volume 10
15 – Swingin’ Dreidel – Kenny Ellis    - Hanukkah Swings

Recently someone asked me what are some low glycemic, high potassium foods. So, I decided to do a little research.

Why do we need potassium?

Potassium is a mineral found inside body cells. It is one of several minerals known as electrolytes. These minerals (potassium, sodium, and chloride) are found in the fluids inside and outside of body cells. We need about 4700 mg of potassium per day.

Potassium is important because it helps:

- regulate fluid and electrolyte balance
- maintain normal blood pressure
- transmit nerve impulses
- control muscle contraction, including the heart
- maintain healthy bones.

A food’s glycemic index rates the speed at which your body metabolizes carbohydrates and the food’s ability to increase blood sugar. All foods are rated from 0 to 100, 100 being pure glucose. 55 and below are considered low. Avoiding foods that create too much of an insulin reaction in your body is the key to controlling diabetes. Unfortunately, many foods that are rich in potassium also rate high on the glycemic index.

Here are some foods that are lower on the glycemic index but pack a potassium punch. Sun-dried tomatoes at 3400 mg are an excellent source of potassium. So are baked sweet potatoes with skin at 508 mg, which are on the lower end of the glycemic index. Beet greens have 655 mg in a half cup, celery 300 mg, 1/2 cup of carrots 177 mg, 1 radish 47 mg, 1 cup of tomato 400 mg, 1 cup of Swiss chard 960 mg, 1/2 cup squash 300 mg, and 1/2 cup spinach 300 mg are other good sources. 100 g white beans 561 mg or 1 cup cooked soy beans 972 mg, nuts 100-200 mg, 1 cup of sunflower seeds has 1300 mg.

Imagine if you combined some of the ingredients above in a stew, soup or shake. It would be a yummy potassium super blend.

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Lunges are a great way to tone your legs and butt. P90X and Brazilian Butt Lift have lots of lunges in them and it’s important to have proper form and technique when performing a lunge so that you can avoid injuries.

Start standing tall, drawing in your abdominals and relaxing your shoulders. step one foot forward and one foot back. Roll onto the ball of the back foot so that your heal is raised and slowly lower your back knee towards the floor. Your front knee should be directly over your knee or slightly behind it. You should feel like a carousel horse going up and down. You don’t want to move forward, moving your knee over your toes. Always keep your knee behind your toes. Lunges can be done in several directions and the same rules apply. You can add variation by adding hand weights. Grip the hand weights firmly but avoid squeezing them.

If you are traveling or are short on time, lunges are a great multi-muscle and multi-joint exercise. They are quiet enough to do in a hotel room and work the large muscle groups. A quick workout could consist of lunges, squats, push ups and sit ups.

Once again, lunges are a great way to strengthen your lower body and sculpt your legs. These large muscle groups are calorie burning powerhouses. Just be sure you use proper form and technique for your lunges so that you get the most out of them avoiding injury.

Note that lunges are not for everyone. Be sure to consult your physician before starting any new workout programs.

I post videos and fit tips like this on my Facebook page at http://facebook.com/​coachlana

Why Am I Eating When I’m Not Hungry?

Every now and then we catch ourselves munching mindlessly when we are not hungry. Yikes! Do this often enough and we can really pack on the pounds.

Here are a few situations that may sound familiar and 1 or 2 ways to cope.

The Mood Hits…

You like to celebrate with food or you like to soothe with food. If food is the center of every happy, sad, angry moment, it’s good to stop and identify that. Keeping a food journal and identify your feelings around each meal may help stop you in your tracks. Once you are aware, you can figure out ways to combat it. Call a friend when you’re sad, do a rigorous workout when you’re mad, etc. Find what works for you.

I’m Bored!

Your hands and mind want to keep busy and they may be doing that by picking up Cheetos. Try finding something mindful to occupy your time. What types of activities have you been  wanting to try or is there something you want to learn? How about reading a gripping novel or starting a blog?

Everyone Else is Eating!

You are out with family and friends, the conversation is great and the food is flowing. You don’t have to eat every single thing. Yup, that is true. Don’t let the hand reach too many times. Check in with how you are feeling. Are you full? Then just enjoy hanging out.

If I See It I Will Eat It!

Food in plain sight can be so hard to resist. Our eyes trigger us to want it. Here’s  a couple things to keep those treats out of sight. If you buy treats, store them high up and away from plain view. When you are at a party or event, hang out away from the treats or have your back to them. Also, keep healthy foods out where you can see them.

It’s Party Time!

There’s always an event with lots of yummy food! Keep it in perspective; the event is about the people, not the food. You don’t have to indulge. If you can’t resist diving in, you may want to avoid the event or bring a healthy alternative to munch on.

I Can’t Say No!

If you have a hard time saying no to food that is being pushed on you, you can try “I’m not hungry,” “I’m watching my weight,” or any number of similar reasons. If that still does not work, see if you can split it with someone else or just take a small bite and get rid of the rest.

I’m Tired.

It’s tempting to reach for a sugary treat when we are feeling that afternoon lull. But, it will lead to a later afternoon crash. See if all you need is a little movement. Walk around the office or take a quick trip outdoors in the sunlight. You may be dehydrated, drink some refreshing water or eat a juicy piece of fruit.

What About The Starving Kids In Africa?

Do you feel like you have to clean your plate? Guess what? We live in a wonderful time full of refrigerators and to go containers. It’s OK to take some food home and have them for leftovers later. Eat slowly and gauge your appetite often.

This is certainly not an all inclusive list. But, I hope these few topics got you thinking. It’s just my 2 cents.

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Lana’s Kick Your Cold’s Booty Shake

1 Scoop Greenberry Shakeology
1 Cup fresh pineapple
1 Cup fresh blackberries
1 Cup grapes (your color choice)
1 Cup pink grapefruit
1 Tablespoon finely diced fresh ginger
30 Drops Herb-Pharm Liquic Echinacea
30 Drops Herb-Pharm liquid Cayenne (This gives it quite a kick, so you may want to use less if you cannot take the heat. Does not effect the taste, but has quite an after-heat in the throat.)
3 Opened capsules of Electric Institute Fresh Freeze-Dried Garlic
Just enough water to blend.

Blend well with ice or pour over ice after blending. Has a very refreshing fruity taste with a hint of heat aftertaste.

Calories:

1 Scoop Greenberry Shakeology – 140
1 Cup fresh pineapple – 83
1 Cup fresh blackberries – 62
1 Cup grapes (your color choice) – 104
1 Cup pink grapefruit – 74
1 Tablespoon finely diced fresh ginger – 5

TOTAL: 468

Lots of nutrition packed into these calories.

If you would like a sample of Shakeology, email me at coachlana@beachbodycoach.com

Get fit tips and fitness videos on my Facebook page at http://facebook.com/coachlana

We’ve all heard about how important it is to drink water.  Our bodies need it to function correctly, so that we have energy, to clean out our kidneys, to be able to go to the bathroom, yes, I said it, and so that our skin looks healthy and young. But, how do we add more water to our day. Here are a few quick tips. I’m sure you can find lots more if you try.

1.    Start your day with a cup of water. It will help wake you up and most of us wake up dehydrated after 6-8 hours of sleep. You will feel refreshed and ready to attack the day.

2.    Chop up peaches, pears, apricots, lime, lemon, whatever you like and put in a large pitcher with ice and water. Serve immediately or store in fridge for the day. A great low calorie refreshing drink.

3.    Drink a low caffeine, not decaffeinated, tea like white tea hot or over ice. So this is a personal pet peeve. I try to avoid processed foods and chemicals when I can. So, I gave up my decaf coffee for a low caffeine white tea. Either way you get water. So, it’s really up to you.

4.    Keep a water bottle on your desk and sip often. Convenience is key.

5.    Eat more fruit. Fruit has a high water content and you will get vitamins, minerals, and fiber too!

6.    Eat low sodium light soup. You can get water from your foods too.

7.    Bring a water bottle to your workouts. Sip often and be sure to drink a lot afterwards so you can wash the toxins out of your body.

Note you can drink too much water. So, be aware of how you feel and always listen to your doctor if you have any special medical conditions. But, the fact of the matter is, most of us don’t get enough and water is like air, we need it. So, give your body what it needs and you will feel refreshed, energized and ready to go.

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FREE Food is Not Really FREE. It’s funny this topic has come up a lot in the last couple weeks, so I decided to dedicate a post to it. Is FREE food really FREE? Well, it’s usually not fat free, sugar free, calorie free, and so on. As I walked through Costco every aisle had FREE treats to try. A sample at each aisle would surely put me at about 500+ calories before I walked out the door. Besides calories I would also need to consider what is the quality of these extra calories I’m taking in? Are they whole foods, organic, low sodium, low sugar, hmm? Doubtful!

We are bombarded by free food every day. It’s another hurdle to maneuver when you are trying to clean up your diet. Let’s not forget that our diets are 80% of our weight loss or maintenance success. So, we need to be prepared to fight this battle.

If we are not being accosted by free samples in the store, it’s someone’s birthday at work and there’s free cake, it’s the holidays and the treats are piling up on the corner desk we pass every 10 minutes. It doesn’t stop!

Only we can take control of our appetites and mouth! Put the fork down as an acquaintance of mine would say. Ask yourself, “Is it really worth it?” Just because something is free doesn’t mean we start shoveling it in like we haven’t eaten in weeks.

There are a couple techniques you might want to use that friends have shared with me:

1. Do the math. A pound is 3500 calories. So in order to lose a pound a week you have to be at a 500 calorie deficit every  day. That’s either don’t eat it or burn it. To burn 500 calories, the average person would need to do 1 hour of intense cardio exercise. Is the cupcake worth it?

2. Exotic. Is it a treat that you will not be able to have again or for a really long time? If it’s a store bought brownie that you can get any time of the year, drop it. But if it’s Aunt Sadie’s super special apple fudge cream cake pie surprise, well, you might want to indulge if she only makes it once a year.

3. Teeny Tiny. If you are going to indulge, just take a taste or a few bites.  Take the smallest portion you possibly can to get the flavor and enjoy it. If there are lots of treats to try, go for 1 spoonful each. The calories add up and an office holiday party could end up being 3,000 calories without self control. If there is only 1 item to taste make it 1-3 bites. Honestly, after about 3 bites, our taste buds start to get dull to the flavor anyway. Then we are just noshing for nothing.

4. Prepare. Eat a healthful meal before you are in the situation where you will be tempted to indulge.  This does require you have the ability to say no. It can be hard when your grandma is looking at you with those, you better eat it or you are out of my will eyes. Joking or am I?

5. Avoidance. When you see the free samples in the store, avoid them. Take the long way, don’t look them in the eye. The little hyenas will leave you alone.  At the office birthday or whatever celebration show up late and leave early. Say your happy whatevers, have fun, chit chat and scoot out before you are tempted to eat the treats.

6. Play the Part. Sometimes there is peer pressure to indulge. If there is no way you can say no, act the part. This is going to seem crazy, but I’ve used this and it works. When someone offers you the treat and you cannot say no, accept only the smallest portion they can give you and don’t eat it. Pretend you did. Take the cake, mess it up a little so it looks like you took a bite or two, hold your fork like it just came out of your mouth and when you get a chance, throw it away. Yes, throw it away. You don’t need to sabotage your success for someone else’s feelings. They probably won’t notice you didn’t eat any of it anyway.  And don’t feel bad about throwing away food. Cake is not food! This may be my own personal opinion, but I’m the first in my household to throw the box of doughnuts out. I’ll go out of my way to preserve fruit, veggies, healthful foods. But, cookies, cakes, candy can hit the round file and I could care less. There is no nutritional value whatsoever and it’s just going to mess up my diet success.

So, there are a couple ideas. I’m sure there’s tons more and you won’t find success with all of them. Find one that works for you. But, at least think about it. Every bite counts. Let’s make those bites healthful fuel for our bodies.

Please LIKE my page at http://facebook.com/coachlana where I post more videos like this.

1    P90X – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

2    Kathy Smith’s Project You – Type II Diabetes Workout Program – (I have 1 set) Retail cost = $100, Clearance Total Cost – $60

3    INSANITY – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

4    Turbo Jam – Kickboxing workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

5    Hip Hop Abs – Dance workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

6    Brazil Butt Lift – Sculpting/Cardio workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

7    Power 90 – Beginner/Moderate Bootcamp – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

8    Yoga Booty Ballet – Mind/Body dance/sculpting workout – (I have 1 set) Retail cost = $40, Clearance Total Cost = $20

9    Slim in 6 – Classic cardio/sculpting workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

(Note: all bands and weights are not included in the programs. They are easily purchases at any sporting goods store.)

You need to contact me directly to order one. If you are paying by check, I need to receive prior to shipping. If you use paypal, I will ship as soon as I get the payment email. If you are local, we can meet to exchange product for payment. You can contact me at coachlana@beachbodycoach.com to arrange the method or answer any questions about the programs.

Lose Weight & Get Healthy with This 10 Day Fitness Kick Start from lanaholt on Vimeo.

10 Day Fitness Kick Start

Does this sound familiar? Have you said any of the below?

I don’t want to wear a bathing suit.
I don’t want to go shopping, I can’t find anything that fits.
I feel fat.
I hate my body.
I don’t have anything to wear, nothing fits.
I’m just going to starve myself.

I didn’t pull these comments out of the air. I’ve either said them or thought them at sometime in my life. It’s not easy getting fit, especially when you are not used to it. It takes brute force to change a habit. But, I want to help you with that. Join me and kick start your way to a healthier, happier life.

You can do anything for 10 days. My 10 Day Fitness Kick Start is a way to prove to yourself that you can do it. What have you got to lose?

Join me and kick start your way to achieving your fitness goals. I’m here to help keep you on track. What we usually lack when we try to achieve our fitness goals is accountability. We, also, don’t give our nutrition the weight it deserves. 80% of our success at losing weight is diet and nutrition. In addition we are going to get in the mental game and get in touch with what our motivations are and strive to become better people in the process.

PLEASE READ THE BELOW CAREFULLY so you know what is required and what you need to do to be involved… Questions? Email me at coachlana@beachbodycoach.com

Our START DATE is Saturday September 24th. So, I must receive your Shakeology payment no later than Friday August 5th in order to make sure you get your supply in time.

During this 10 Day Intensive, you will:

1. Join my free website and enjoy all the fitness tools. www.coachlana.com. Click JOIN then FREE membership.

2. Workout for a minimum of 30 minutes a day

3. Keep a detailed food journal, noting how you feel at each meal. I highly recommend using www.myfitnesspal.com for your journal.

4. Replace 1 meal a day with Shakeology. I will send you a 10 day supply, which is 10 packets. Total cost = $60** (Or you can order a 30 day supply from my website for $130 www.shakelana.com)

5. Read some of a self improvement book each day. Options: read 10 pages a day or listen to 15 minutes a day minimum.

6. Email me the following checklist each night before you go to bed:
a. Food journal for the day (unless you are using myfitnesspal.com)
b. Did you workout for 30 minutes?
c. Did you read/listen?
d. Challenges/Accomplishments

I will only take 5 people for this 10 Day Fitness Intensive. So, if you want to join in, you need to email me asap at coachlana@beachbodycoach.com I have to receive your email no later than midnight Pacific Time, Friday, September 16th. In the email please include the following:

1. What are your fitness goals?
2. What is your primary workout going to be for the 10 days***?
3. What book are you committing to*?
4. Verify that you have joined my site at www.coachlana.com
5. What flavor/flavors of Shakeology do you want me to send you**? I recommend a mix of half Chocolate and half Greenberry for variety. If you are ordering only 10 packets, you can send your payment of $60 through paypal to holt.lana@gmail.com If you are ordering the 30 day supply, you can order it from www.shakelana.com (If you need help with this, send me your phone number and a good time to call).

I look forward to helping you reach your fitness goals! Now get going!

NOTES:

* Book List. Choose one of these:
The Magic of Thinking Big — David Schwartz
Slight Edge Secret of a Successful Life –
The Compound Effect –
Eat the Frog — Brian Tracy

** If you are ordering the 10 day supply of Shakeology, I’m pulling these from my individual packets that I have at home, so that is why you need to pay me via paypal vs. my website. In addition, there will be no returns on the packets that I sell. I cannot get refunded for the individual packets from Beachbody. If you order the 30 day supply bag, that is through my website www.shakelana.com so it’s from Beachbody. That means that if you really don’t like it, you can return it directly to them. The bag is the better deal because you are getting 30 days for approximately $130 with tax (you get free shipping if you order it on Home Direct or autoship). That is $4.30 each vs. $6.00 each from me. (Please feel free to email me with any questions coachlana@beachbodycoach.com)

*** I have few workouts that I’m clearing out of my inventory. So, it’s a good time to try one of them. Since they are on clearance, I won’t charge shipping within the US, but note all sales are final, no returns, refunds or exchanges. You need to contact me directly to order one. If you are paying by check, I need to receive prior to shipping. If you use paypal, I will ship as soon as I get the payment email. If you are local, we can meet to exchange product for payment. Here are your choices should you want one:

1    P90X – Extreme bootcamp – (I have 2 sets) Retail cost = $120, Clearance Total Cost = $100

2    Kathy Smith’s Project You – Type II Diabetes Workout Program – (I have 1 set) Retail cost = $100, Clearance Total Cost – $60

3    INSANITY – Extreme bootcamp – (I have 1 set) Retail cost = $120, Clearance Total Cost = $100

4    Turbo Jam – Kickboxing workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

5    Hip Hop Abs – Dance workout – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

6    Brazil Butt Lift – Sculpting/Cardio workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

7    Power 90 – Beginner/Moderate Bootcamp – (I have 2 sets) Retail cost = $60, Clearance Total Cost = $40

8    Yoga Booty Ballet – Mind/Body dance/sculpting workout – (I have 1 set) Retail cost = $40, Clearance Total Cost = $20

9    Slim in 6 – Classic cardio/sculpting workout – (I have 1 set) Retail cost = $60, Clearance Total Cost = $40

(Note: all bands and weights are not included in the programs. They are easily purchases at any sporting goods store.)