April 17, 2013

The Great Calorie Drive – How To Help Zumba Feed the Hungry

Posted in Dance, Exercise, Fitness, Happy Life, Health, Healthy Habits, Healthy Living, Motivation, Uncategorized, Workout, Zumba, Zumba Gold, Zumba Toning tagged , , , , , , , , , , , , at 11:16 AM by lanaholt

All you have to do is dance and Zumba donates to help end world hunger. What could be easier? So, for those of you that might need a little assistance, here you go. First you need a smart phone.

1. Look for the Zumba Fitness application.

2. Find a class so you can set up your favorites and make it easier to check in each time.

3. Narrow your search to make it easier.

4. Choose the class.

5. Add the class to your Favorites for easy check in.

6. Repeat process till you add all your favorite classes to your Favorites list.

7.  Now the app will automatically ask you if you want to check in each time you go to Zumba. Share your check ins on Twitter, Facebook and with your friends.

Now, go share the app, and Zumba your butt off… Literally. =]

March 21, 2013

Get Fit For Free with Silver Sneakers – You Already Pay For It Use It

Posted in Exercise, Fitness, Health, Healthy Living, Silver Sneakers, Workout tagged , , , , at 8:49 AM by lanaholt

http://www.silversneakers.com

Shoe Review – What Shoes Should I Wear for Zumba

Posted in Exercise, Fitness, Workout, Zumba, Zumba Gold, Zumba Toning tagged , , , , , , , , , at 8:45 AM by lanaholt

Why Use Zumba Toning Sticks for the Zumba Toning Aerobic Dance Workout

Posted in Exercise, Fitness, Zumba, Zumba Toning at 8:26 AM by lanaholt

Note that all the DVD Sets come with Toning Sticks, so it’s the best deal to buy the Toning Sticks as part of a DVD set. Get 10% off your Zumba DVDs & Toning sticks here:

www.zumbalana.com 

February 5, 2013

Foot Yoga for Foot Health and Plantar Fasciitis

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Mind Body, Yoga at 9:23 PM by lanaholt

Your feet are very important. If it wasn’t for foot yoga and stretching I would not be walking. So, I made this video to show 1 simple foot yoga routine. Try it for a week and see how you feel. Even better is try http://www.yamunabodyrolling.com/ for a great dvd and foot yoga routine. Plus other great yoga products. A little foot yoga is good for the sole.

Foot yoga routine. Place just the bottom of the heals of the feet on the floor, press into the floor, allow the edges of the feet to lower also, then the ball of the feet join the party. Place one toe at a time starting with the pinky toe, then squeeze the toes and then lift all the toes and then the balls. Begin again.

Try doing it when you wake in the morning and before you go to sleep at night to fit in a couple times a day. Foot yoga helps you isolate the muscles to strengthen and stretch your feet. You are nothing without your feet. So add this to your daily routine. If you work in an office, strip those shoes off and do it under your desk.

Thanks for watching, listening, reading. If  you want to connect, you can find me on Facebook. http://facebook.com/coachlana

February 3, 2013

Stand Up Sit Down Challenge – Squat to A Longer Life & Stronger Muscles

Posted in Exercise, Fitness, Health, Healthy Habits, Healthy Living, Workout, Workout at Home tagged , at 12:06 AM by lanaholt

Thanks to a Professor in Arizona I learned about this great way to add squats to our day. Many studies show that sitting too much shortens your life. So, let’s add some squats easily to our day with the Stand Up Sit Down Challenge. Please feel free to do this for a day or a week. Our challenge is meant to be a week. It works by recording all the squats you do all day. Here is what it looks like. I decide to sit down on the couch. I sit, stand then sit down. When I decide to get back up, I stand, then sit, then stand up and do whatever I need to do. This applies to your work day too. How many extra squats are you going to add to your day?

If you would like to connect, you can find me at http://facebook.com/coachlana

November 26, 2012

Foam Rolling – IT Band – Knee Injury Prevention

Posted in Exercise, Fitness, Health, Healthy Habits tagged , , , , , , , , , at 4:13 PM by lanaholt

The IT band or Iliotibial band runs from the hip to the knee and is crucial in stabilizing the knee during activities such as running, biking, or anything with knee joint movement. Foam rolling and myofascial release in the area of the IT band has been known to help with imbalances in the knee hip area. But it is very important to see your physician and follow their directions if you are trying to heal from an injury. IT band rolling can be used with stretching for injury prevention.

IT Band rolling technique: Ly sideways positioning the foam roller under your hip. Use your top leg with bent knee to the front of you, placing your foot flat on the floor for extra stability. You can use both hands on the floor or go to your elbows to give the wrist a break. You should have contracted abs and relax your face and shoulders to help relieve any tension during rolling. From the hip area, very slowly roll up as the foam roller rolls down the leg just above the knee. Note any particularly painful, burning areas. These are usually areas where you want to spend extra time. Let the roller press into these areas for about 10-30 seconds, depending on your comfort level. Breathe deeply and slowly, relaxing your face and shoulders. Contract your abs for extra support. You can spend about 2-4 or more minutes rolling 1 side of the body, then move onto the next when you are ready.

If you have never foam rolled, it will most likely be very uncomfortable and painful. It can feel like a burning sensation. Be kind to yourself and start slow. You don’t have to sit on a particular area long. Keep rolling gently and slowly over the whole side of the let till you are ready to focus on one area. Be patient.

Got questions? Feel free to contact me holt.lana@gmail.com

September 14, 2012

Gangnam Style Choreography – Simplified for Zumba Fitness Class

Posted in Dance, Exercise, Fitness, Workout, Zumba, Zumba Videos tagged , , , , , , , at 9:50 PM by lanaholt

No copyright infringement intended. I do not own the rights to this song.

I’m sharing my version of the Gangnam Style PSY choreography with my students that would like to practice it at home. I do not make any money from these videos. I only share them because it makes my students happy.

I’m sharing some aerobic dance choreography for my students, for me, so I don’t forget it, and for anyone that wants some ideas. This is just for fun. Yes, I mess up and space out sometime and I look like a crazy person. I simplified this choreography. Please LIKE my FAN page (http://facebook.com/coachlana), where I’m going to keep uploading videos like this. I would really appreciate it.

August 21, 2012

3 Ways to Get Healthier Now

Posted in Diet, Exercise, Fitness, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition, Shakeology, Workout, Workout at Home at 2:04 PM by lanaholt

If you are trying to:

•    Kick start a workout program
•    Get over a plateau
•    Gain more energy
•    Eat healthier
•    Drop weight quickly and in a healthy, all natural manner
•    Refresh and renew your body after a vacation or holiday
•    Heal from an injury or surgery

One of the below options may be for you.

First, you need to stop whining and making excuses.

Second, join me in one of the bellow challenge groups and I will make sure you are successful.

Choice 1:  Shakeology 3 Day Kick Start

3 days of the healthiest meal of the day plus all natural, whole foods.

Choice 2: Shakeology Plus a Workout Program

30 – 90 days of Shakeology and a proven workout program with eating plan that gives results.

Choice 3: The Ultimate Reset

A 21 day total body reset. You will be eating 100% whole foods, resulting in cleaning out your body and refreshing and renewing yourself. It’s like getting a do over on your physical condition. I personally used this to recover from knee surgery.

Each choice has it’s pluses and minuses. If one of them looks interesting, email me at coachlana@beachbodycoach.com and we can talk. No whiners, you have to be serious about wanting to change. I will hold up my part of the bargain and I expect you to also.

August 20, 2012

Easy to Advanced Travel or Office Workout

Posted in Exercise, Fitness, Health, Workout at Home tagged , , , , , , , , , , , at 3:07 PM by lanaholt


Please be sure to check with your doctor to make sure these exercises are appropriate for you. I’m not there to monitor you and I don’t know your medical history. Workout smart. Be sure to also do a warm up, cool down and stretch as part of a safe workout. Never do any exercise that causes sharp pain.

This is a nice basic travel or office workout. Here are some of the basic details.

Basic Warm up: Marches, knee lifts, hamstrings, move arms. About 5-10 minutes.

Do 10 repetitions of each exercise below in the following order:

Squat, pushup, lunge, pushup, plie or sumo squat, pushup with side plank… repeat till you are spent. Increase time as you get more fit.

Squat: feet about hip distance apart like you are standing on skis or railroad tracks, hips press back, chest up, sit back into heals. Keep knees from pushing over toes and track knee between big toe and pinky toe.

Works your lower body.

Push Ups: Wide or narrow arms, hands out at sides even with shoulder/chest line, lower chest as low as you can and lift back up, engage abs, clench rear or tighten glutes.


Side plank option:
hand is under shoulder, straight arm but don’t lock the elbow out, hips lifted. Can be on knees instead of straight legs.

Works core, arms and some lower body

Lunges: 90/90 with knees, front knee over ankle, back knee towards ground. Keep front knee from going over toes. Front knee tracks between big and pinky toe.

Works lower body

Plie or Sumo Squat: Knees over ankles, toes out to about 45 degrees, knees track between big toe and pinky toe, tuck tail bone under, clench your glutes, engage your abs, keep knees from going over toes.

I hope you enjoy these exercises. Please let me know if you have any questions or have comments.

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