Lose The Guilt

Crawl your way out of your insecurities and take the journey to a fitter, healthier, and happier you

Fitness Focus: Zumba

zumbaCurrently a trend in the fitness community, Zumba is a Colombian dance personal training program brought to us in the 1990s by dancer and choreographer Alberto “Berto” Perez. The current popularity of Zumba has become explosive maybe because of the explosive dance and aerobic workout elements supported by hip and upbeat dance music.

Zumba classes are known to be fun; thus, the countless sign ups and offered classes in gyms or fitness centers. Zumbauk.co.uk describes it as “hypnotic musical rhythms and tantalizing moves to create a dynamic workout system designed to be fun and easy to do!” The same website states that “As of July 2009, Zumba is taught at over 40,000 locations, in 75 countries, has sold millions of DVD’s and has an astonishing 5 million students practicing Zumba on a weekly basis.

But how effective is Zumba when it comes to weight loss or muscle gain? Acefitness.org conducted a study and states that “researchers found that participating in a single Zumba fitness class burned an average of 369 calories or about 9.5 kcal per minute.” The interval between high intensity and low intensity workouts make it a bit similar to jogging yet it burns more calories (and I bet more fun) than jogging. It is also mentioned that Zumba burns more calories than cardio kickboxing, step aerobics, hooping, and power yoga. This high energy personal training workout is also said to be good for core strengthening and flexibility improvement. Not to mention hands and feet coordination because it involves dance.

With so much fitness benefits, why not try signing up for a Zumba class? How about signing up with your friends? Just make sure to consult a personal trainer if you have health issues and want to be part of such an intense yet fun dance workout program.

Zumba class



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Putting the Fun in Fitness

gym buddies

There are times when you may become too lazy, bored, or undetermined to continue weight loss efforts. You end up in a fitness rut that could eventually halt your body fat loss or worse, bounce back to your starting weight. Don’t give up and think about all the efforts your past self did. You shouldn’t let your past self down so if you find yourself in a stump, think of ways to lift yourself from that. Maybe reading fitness blogs and articles should help. Reading online advice might come in handy, too, like the following fitness tips that would help you find the fun in fitness again.

1. Of course, most people would prefer lounging on the couch while watching their favorite TV shows than hitting the gym. If this is you, then why not catch your favorite TV show at the gym instead? You’ll be so entertained you won’t notice that you already burned so much!

2. Music can help us shift our moods so expand your dance playlist and turn it up! Pumped up beats could help encourage you to stand up and move! Go for it!

party girl3. Who says you’re forbidden to party? Just skip the cocktails/drinks and head to the dance floor! You’ll get to have fun while burning some calories, too. Socialize and live it up! If friends encourage you to drink, just make a health excuse. Remember that water is your only best friend at the party when you become thirsty from grooving too much.

4. Remember your fitness mantra. If you don’t have one, make one! It could be “I’ll feel better once I’m done,” “Limber up! Don’t be an easy zombie-bait,” or “Just do it!” Write it on your mirror; make a banner; turn it into a cellphone or computer wallpaper… whatever fits you! Just make sure it’s there to remind you what you for so long desire.

5. Sometimes, the gym scenery may not be so inspiring visually. Changing the scenery to an outdoor (beach, park, mountain, etc.) one may help you feel more encouraged and refreshed at the same time.

6. Have a fitness buddy! He or she may help you get out of that rut through his or her determination. In turn, you can do the same for him or her when he or she ends up in a rut, too. Plus, working out will be more fun with a friend around.

7. Blog about your road to fitness. This way, you’ll be encouraged to stick to your personal training plan since you wouldn’t want to let your followers or readers down when you stop blogging. You may also get to learn more weight loss tips and helpful wellness advice from fellow bloggers or followers!


Remember that exercise can make you happy as it helps release endorphins in the brain. If you are having a hard time starting your fitness routine, just think that it will eventually pass once you begin since the endorphins will finally be released and will help you find your rhythm again. That’s it for me today; remember to always strive to be fitter in order to be a healthier and happier you. 🙂

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Energizing Songs For Your Workout

Music has been with us since the Ancient times for this art form appeals to us in many ways. It serves as a form of entertainment or inspiration to us. It can even be used to relay heartfelt messages of love, anger, pain, happiness and so on. Thus, music has evolved and continues to evolve in order to soothe our ears. From it, we can draw great inspiration. Music can help us be inspired and get energized for our body fat loss or muscle gain personal training work out.

music playlist for working out

Upbeat music usually helps so here are some of the songs from my playlist that you might want to try listening to and add to your playlist whenever your in the gym, running outside, or weight loss exercising at home:

1. On the Floor by Jennifer Lopez ft. Pitbull – This up-tempo dance song contains heavy synths and elements of Eurodance, Latin American and techno music. Released in February 2011, Miss Lopez’s On the Floor will surely get you pumped up on the floor.

2. Move Your Body by Beyonce – Said to be a part of first lady Michelle Obama’s workout playlist, Beyonce’s Move Your Body will literally get you to move your body. This song debuted for the national obesity campaign “Let’s Move!”

3.  DJ Got Us Fallin’ Inlove by Usher – The DJ will get you to fall in love with working out thanks to this song. Have this on your playlist so you can be have an eargasmic experience while jogging in the park.

4.  Cherry Pie by Warrant – The song maybe old but the crazy music of 80’s rock and roll really never gets old. For a more headbanging upbeat music, try adding this to your playlist as well.

5.  Walk and Best of You by Foo fighters – I recommend these two songs because not only do their energetic loud music gets you pumped up, but the lyrical word play can inspire you as well. Kudos to Foo Fighters for always bringing us amazing songs.

6. Super Bass by Nicki Minaj – This 2011 hit will surely get you going with its booming bass, memorable hook, lyrical context, and chorus.

7. We Are Young by Fun feat. Janelle Monáe – Released in September 2011, this power ballad that incorporates the genres of indie pop, alternative rock, stadium rock and power pop will encourage you to use your youthful energy so make sure you have it on your playlist.

we are young

8. Fight Music by Eminem and D12 – Very befitting when throwing a few punches during boxing or your time with the punching bag, Eminem and D-12’s Fight Music can drive you to launch some powerful punches further.

9.  Turn Around by Conor Maynard feat. Ne-yo – Recently released last October 11, Turn Around is a nice collaboration between newcomer Conor Maynard and Grammy Awardwinning R&B singer-songwriter, record producer, dancer and actor Ne-Yo. The combination of smooth vocals and upbeat sound can either pump you up some more or aid you cool down.

turn around

10. How We Do by Rita Ora – How else to end a great work out than with a happy party song? British singer-songwriter and actress Rita Ora’s song released in March 2012 will definitely give you a good feel while you wrap it up.

how we do

Ask around about other people’s playlist and you may find a few good ones you might like. Ask your personal trainer, gym buddy, or co-worker and you might discover gems for your ear.

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Fun Sports for Weight Loss

Sometimes going to the gym can be pretty boring and blah. It can be such a routine that some find it hard to commit to. Instead of signing up for personal training programs and for a personal trainer at your local gym, why not go for your favorite sport instead? Playing sports can give you the same body fat loss or muscle gain results you want through a more fun way. You’re playing and losing weight at the same time! Talk about a perfect combination!

Here are recommended sports that you can trade for the gym:

swimming a body fat loss sport

  1. Swimming – This sport works on all major muscles which will tone you up. Upper body strength will improve because you are resisting water when you propel your body forward. Proper breathing will be honed as well which could be beneficial to both your lungs and heart. It can be relaxing, too, after your intense laps. Plus, you won’t feel the sweat pouring out of you since you’re submerged in water.
  2. Badminton / Tennis – Although the mechanics of badminton and tennis have similarities and differences, the weight loss benefits are the same. It involves a lot of running which helps improve lower body strength. Upper body strength is also improved thanks to the smashing rackets involved. Quickness in movement and thinking are honed as well.
  3. Track – Running helps improve leg power or lower body strength.
  4. Basketball – Basketball is a total body workout. This team sport is fun and effective. It involves a lot of sprinting for lower body movement, and blocking, shooting, catching, and dribbling for upper body movement.
  5. Soccer / Football – Soccer or football can be a total body workout as well but it focuses more on leg power.
  6. Boxing – Another total body workout sport, boxing allows you to lose weight and gain muscle thanks to the punching, dodging, and stances involved. Yes, this kind of sport requires a gym and a personal trainer but it’s still a fun sport which is does not involve a boring routine. Quickness in movement and thinking are honed, too. The footwork involved will help improve lower body strength. The punching and dodging involved will improve upper body strength. Endurance for pain will improve as well.

boxing a muscle gain sport

If your favorite sport isn’t listed here, then maybe you could still go for both your favorite sport and one recommended here.

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