COMING EVENT: Monday, June 15th at 9:30am. Join me at Latitude 20° +/- for an INTRODUCTORY ZUMBA CLASS.
Come and see what Zumba is all about with a fun-filled introductory Zumba class that will teach you all of the Zumba basics! If you are new to Zumba or experienced, come and join in the fun! All levels are welcome! Please remember to wear tennis shoes to class! If you have any questions, please contact Kayla at FitnessWithKayla@gmail.com or by private Facebook message. Don’t forget to share this event, and bring your friends!!! See you all at the Introductory Class on June 15th!
Do you know how important it is to stay hydrated, especially while exercising in this heat?? Here in Mexico we have been experiencing extremely warm temperatures! Becoming dehydrated in this heat we are experiencing is very easy, and when you add the extra sweat loss during exercise, you are likely to become dehydrated faster and easier. Dehydration can lead to fatigue, lack of endurance, muscle cramping, and more. So, PLEASE remember to drink your water all day long, especially before, during, and after exercise!
STARTING THIS WEEK: Fitness With Kayla will have Water for purchase during ALL classes. Each water is ONLY 10 pesos!!! So no need to worry about forgetting your water, or not having enough water during class… I will have plenty of COLD WATER for you all at only 10 pesos EACH!
Want to workout in the Caribbean, but can’t make it down to visit now? No need to worry! Workout with Fitness With Kayla from the comfort of your own home!
As of June 1st, 2015, Fitness With Kayla will be offering Virtual Workouts, Trainings, and Classes! Join in with the classes going on here in Mexico, and feel like you are right here in town.
New to Fitness With Kayla? Don’t worry… You can join the group and dance your heart away with Zumba, or schedule your own private or semi-private classes directly with Kayla! (*additional charges may apply)
Pricing for Virtual Workouts:
1 Class: $6 USD
5 Classes:$27 USD
10 Classes: $50 USD
All payments can be made directly through PayPal. All classes will be held over Skype, and in the future, by Google Hangouts. For more information, please contact Kayla at FitnessWithKayla@gmail.com.
In addition to virtual workouts from the comfort of your own home, Fitness With Kayla will be offering an Introductory Zumba class each month. Please keep an eye on the blog and Facebook page for the date of each class. In addition to a monthly introductory class, Fitness With Kayla will be offering one on one trainings, semi-private trainings, and private classes, where you can choose the location of your training, and I will come to you. Please inquire through email for more details and scheduling.
As always, check back to the blog for more healthy recipes, fitness tips, more exciting news coming soon! 🙂
In addition to Aqua Aerobics, Fitness With Kayla is now offering Zumba classes twice a week. Classes are Monday and Wednesday at 9:30am. Zumba classes are now offered at Latitude 20° +/- in Puerto Aventuras, Mexico.
I am so excited to be teaching Zumba again. As many of you know, Zumba is a huge passion of mine, and probably my favorite group exercise format to teach! As some are not familiar with Zumba, I wanted to provide a brief summary about Zumba.
What is Zumba?
“Zumba combines Latin and International music with a fun and effective workout system. With classes and instructors worldwide, anyone can Join the Party! Dance to great music, with great people, and burn a ton of calories without even realizing it.” – Zumba Fitness
Who can take a Zumba class?
Anyone and Everyone! Zumba is a multi-level class for people of all ages.
Why should I try Zumba?
Zumba is designed to “take the ‘work’ out of the workout” (Zumba Fitness). Zumba is a multi-level class designed to work all parts of the body, in a fun and effective way. Dance yourself into shape while combining cardio, conditioning and flexibility.
What do I need to wear to Zumba?
Comfortable, breathable clothing that allows you to move easily. Light weight clothing is best, as you are going to sweat! Closed toed, supportive shoes such as tennis shoes, cross training shoes, or dance trainers are required. Sandals, flip flops, and bare feet are not allowed.
Do I need to bring anything to Zumba class?
Yes! Make sure you have plenty of water before, during, and after class as you are going to sweat! A sweat towel is also recommended. Otherwise, just bring yourself, a smile, and have fun!
Do I need to be able to dance to participate in Zumba?
No, dance experience is not required.
If you have any further questions, please feel free to shoot me an email at FitnessWithKayla@gmail.com, or stop by after class to chat with me! I am happy to answer any of your questions about Zumba and other classes.
Join me on Monday and Wednesday at 9:30am for a fun filled Zumba class at Latitude 20° +/-. See you all then!
Over the last month and a half, I have been teaching Aqua Aerobics in… PARADISE. It’s ok, be jealous… but guess what, you can join in too!
I decided that it was time to share two little clips from classes, just so everyone can see what we are doing over here!
The first two video are from our afternoon class, which is at 4pm on Tuesdays and Fridays. The third video is from our newly added morning class at 10am on Thursdays. The schedule is still tentative, so as always, keep an eye on my Facebook page, Fitness With Kayla, for the weekly schedule. (Link to my Facebook page: https://www.facebook.com/fitnesswithkayla ) At anytime, feel free to drop me an email at FitnessWithKayla@gmail.com for any questions, comments, or concerns!
I hope that everyone back home enjoys these little clips. I wanted you all to see what I’ve been up to lately… And for everyone here in Mexico, I hope to be able to inspire you. Push yourself, and take a step out of your comfort zone. Come and join us for class, and see for yourself the fun we are having being active and healthy!
Ok here you go… Check it out these videos, and enjoy the VIEW!
This is the afternoon class warm up clip.
This is a little conditioning clip from the afternoon class:
And this is the morning class clip:
Thanks for taking the time to check out the video clips. I greatly appreciate all of the support! I have to credit and thank my wonderful fiancé, Logan, for the videotaping. I hope you enjoyed these brief clips. Each class is 40 minutes in the pool, followed by an optional 15 minute AB class. These ladies have really worked hard, and pushed themselves out to get up and be active. I hope I can be an inspiration, and challenge each and everyone one of you to make the choice to be healthy and active.
As I have been doing much research on Essential Oils, and I have found such a strong passion for them, I decided I should share with you what Essential Oils I have been using in my daily life. I have been using Essential Oils to compliment my daily workouts, in addition to complimenting other aspects of my life.
Health and Wellness is a lifestyle, and I truly believe that being a healthy person means being healthy in all aspects of your life. Essential Oils can be a great aid in your journey for a healthy life, especially when used to compliment healthy eating habits and fitness. Essential Oils can be very beneficial, and can be taken orally, used topically, or diffused directly in to the air. I personally use doTERRA Therapeutic Grade Essential Oils.
When using Essential Oils, please do so in moderation, as each person will react differently. When using Essential Oils directly on the skin, test the oils on a small area of your skin to check for sensitivity, or use with a Carrier Oil, such as Coconut Oil. Also, when using Citrus oils, avoid direct sunlight if used directly on the skin to prevent burning.
I want to first share with you how I, personally, have been using certain doTERRA Essential Oils to aid my workouts. There are many other uses to these oils and other oils that you can use, but these are the ones I have been using on a daily basis! I do not use all of these oils everyday, but I do like to change it up and use different combinations.
Pre-Workout:
Breathe- Helps to open up the sinuses and lungs. Helps invigorate you.
Peppermint- Inhale directly or diffuse before your workout to help you get in the zone, and feel pumped up for your workout.
Citrus Bliss- I inhale or diffuse before a workout to help with oxygen flow and to energize before a workout
Wild Orange and/or Lemon- I add 1-2 drops to my water before or during a workout. Just helps me feel happy and more energized.
I make my own Citrus Blend with 1 drop of Lemon, Lime, Grapefruit, and Wild Orange in a 1 liter bottle of very cold mineral water. I drink this in the mornings to get me started with my day, and feeling extra happy. (You can use regular Purified Water, as well.)
During Workout:
Peppermint In Water or Inhale- Helps with focus, energize, and increases alertness. Peppermint has anti-inflammatory and anti-oxidant effects, which help boost performance, exercise recovery and general health. Studies have proven that Peppermint oil can help increase exercise performance, respiratory function, and respiratory gas exchange, while reducing resting blood pressure and heart rate.
Lemon or Lime In Water- Helps to keep you hydrated and adds a nice flavor to your water, making you want to drink more!
Grapefruit In Water or Inhale- Grapefruit helps suppress appetite and helps with weight loss
Post Workout:
Deep Blue- Use Deep Blue on Sore Muscles, or areas where you will potentially be sore in the morning after a successful workout. Replace Bengay or Icy Hot with Deep Blue. Use 1 drop of Deep Blue with 1 tsp of Coconut Oil and massage the sore area, or use 1 drop of Deep Blue directly on the skin!
Peppermint- Rub 1 drop of Peppermint Oil over Sore Muscles… Doesn’t work quite the same as Deep Blue, but its a close substitute.
Lavender (Evenings)- 1 drop of Lavender behind the ears to help calm and relax you after a nice workout. I use it to help me unwind from the day and helps me relax my muscles at bedtime.
I hope that this information will be helpful for you! I really enjoy using Essential Oils, as I hope you will! If you have any questions, please feel free to ask. If you want even more information, please check out my friend, Amy’s website, A choice4you. www.achoice4you.com. Let me know how these suggestions work for you in regards to your workouts! Enjoy! 🙂
We don’t always have the time to make it in to the gym, so I wanted to put together a 30 minute Boot Camp Workout that you can do at home, which is equipment free. This workout I have put together requires no weights, and is for an intermediate fitness level. I will be posting further workouts for various fitness levels. Make sure you have a bottle of water with you, and hydrate before, during, and after your workout! It is preferable to perform this workout inside or in a moderate climate. (I say this as I live in Mexico, where it is 90 degrees, so workouts outdoors can be more challenging.) I will be following this blog up with short videos of how to do these exercises!
Check out this workout below, and let me know what you think! Push yourself, and don’t give up. You can do it! Good Luck!
Lower Body Conditioning with Cardio Intervals Boot Camp
Warm Up:
Jogging In place for 1 minute
Deep Inhale In, Exhale Out
Stretch Side to Side
Quad Stretch
Knee to Chest Stretch
Grab a drink of water and…
Now to the workout:
30 Jumping Jacks
30 High Knees- alternating legs
30 Raised Toe Taps
20 Squats- Legs Shoulder width apart, toes pointed forward
Hold Squat Position for 20 pulses
20 Calf Raises
20 Jumping Knee Lifts- Alternate in sets of 10
30 Second Break- Grab Water
30 Jumping Jacks
30 Raised Toe Taps
30 Jumping Jacks
30 Raised Toe Taps
20 Lunges in Place- Alternate in sets of 10
20 Plié Squats- Toes Facing Away from Body
10 Jump Squats
30 Second Break- Grab Water
30 Jumping Jacks
30 Skater Jumps
20 Walking Lunges
15 Jump Squats up step
30 Calf Raises in Squat Position
You should be right around 15-20 minutes of workout time. You can choose to cool down, or repeat from the beginning for a more intense workout!
Cool Down:
Light Jog in Place for 30 seconds
Step Touch- 16 count
Heel Digs to the Front- 16 count
March in Place
If your heart rate is still very high, repeat the cool down exercises until your heart rate has leveled off.
Stretch:
Deep Inhale In, Exhale Out
Stretch Side to Side
Quad Stretch
Knee to Chest Stretch
Hamstring Stretch
Ankle Rolls
Deep Inhale In, Exhale Out
Flat Back Down, Roll Up
Deep Inhale In, Exhale Out
Flat Back Down, Roll Up
Final Time: Deep Inhale In, Exhale Out
And YOU DID IT!
How did it go?!? Remember to drink plenty of water post workout to help the body recover. To spice it up, follow up the cardio/conditioning with some ab work. I will be posting a great ab workout to use this week! Let me know how you liked the Boot Camp Workout! Leave your comments here on my blog, or on my Facebook Page, Fitness with Kayla.
It’s been quite rainy here in Puerto Aventuras, this past week… So I wanted to come up with a quick, at home Abs workout that you can do without having to get out in the rain!
To make this more difficult, increase repetitions to 30 for each set, and increase the plank to 1 minute. You can also do 3 sets for a longer workout!
Stay tuned for an At Home Lower Body Conditioning workout, coming this week!
If you have any questions, please feel free to contact me here or on my Facebook page at Fitness With Kayla! Try out this Ab workout, and let me know what you think!
Excuses, excuses, excuses… As a fitness professional, believe me, I hear them every day… “I don’t have time to workout.” “I’m too busy to go to the gym.” “I can’t afford a gym membership.” And on and on and on…
Well, the more excuses you make, the farther you are pushing yourself away from your goal, and a long, healthy life. I get it. Joining the gym is not cheap. I get it. We are all very busy with work, family, etc… And I honestly understand, but I’m not the one you are hurting. Only YOU can change your life. Don’t you want to be here to watch your kids grow up, and don’t you want to enjoy the years of your life… If the answer is yes, then stop making EXCUSES of why you can’t… come up with the REASONS why you can!
All I am asking is:
Just get up and MOVE!
I’m not asking you to join the gym… Do an hour workout… Run a mile… No, I just want you to make the CHOICE, and start moving.
Life is about Choices… You have the choice to do what you want with your life and your health. I can’t make it for you… You have to make the CHOICE!
So here is my challenge to you:
Start small and push yourself each and every day to be better than you were yesterday. It’s very simple… Today, when you would normally ride the elevator up two floors to go to a meeting for work, TAKE THE STAIRS! I get it, it’s not much, but you just burnt those extra calories that you would not have taking the elevator.
When you run to the grocery store to pick a few items, instead of searching for the closest parking spot, park towards the back of the lot, and walk a few extra steps.
Here in Puerto Aventuras, Mexico, we live in a small town. Instead of taking your car or golf cart to the local market or convenience store, WALK! It will only add an extra few minutes to the trip, but you will be great afterwards!
The little things add up and can go a long way, without you even noticing.
So that is my challenge! Go out and try it, and let me know the little things you do to add just a little more activity into your life… believe me, you will feel better!
