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@workthefloorfitness-blog
I want it, I got. 😎
Check out our YouTube channel for more routines!
art by @ashjanson
And don't you forget it. 🖤
Have an amazing day everyone!
I always feel better after I sweat out all the negativity. 😅
Thick girls. Chubby girls. Fat girls. You’re all beautiful and amazing.
Couldn't have said it better myself. ♥️ We out here lookin' like snacks.
Are You Pushing Yourself Hard Enough?
(https://weheartit.com/entry/122299830) <<fun site
I’m pretty sure the general consensus is that dancers have banging bodies. Obviously everyone wants to look slim, chiseled, and toned from head to toe, am I right? Unfortunately for most of us, being a full time dancer is simply unrealistic so we commit to the next best thing - dance fitness.
Dance fitness companies have boasted all over the internet about how you can burn up to 900 calories in just one class! and drop 2-3 pounds a week! Obvi you’ll be looking like Julianne Hough in no time. So...how come I don’t? I’ve been going to classes for months now and have only dropped a handful of pounds. Dance fitness must be a sham. But let me ask you something, are you pushing yourself hard enough?
Dance Fitness is so much fun you almost always forget it's a workout. When you leave class are you drenched in sweat? Are your lungs burning? Do your legs feel too weak to walk to your car? If not, you may not be working your body to it’s maximum potential.
It is important to understand heart rates when it comes to an aerobic dance class. In order for your body to burn a significant amount of calories it needs to work harder than your average rate. More specifically, your heart rate needs to rise to a rate between 70-90% of your max and this zone should be maintained between 20 and 40 minutes at least three times a week if you expect to see results.* Now you may think you want to hit your peak and stay there the entire class, the harder you work, the better the results, right? Wrong. Alternating short bursts of intense cardio followed by short periods of recovery are a sure fire way to work your heart rate to it’s full potential. You want to fluctuate within this range. This is why most dance fitness classes are structured to begin with a warm up, move into a medium intensity routine then to a high intensity one then back down to a medium routine and so on.
If you haven’t been maintaining the correct heart rate zones during your workouts you are more than likely not going to see results. I suggest getting yourself a fitness watch with a heart rate monitor. They range from super cheap to insanely expensive. Unfortunately in my experience, the more money you spend the more precise your data will be. I currently use the Fitbit Versa and love it. (Get yours here)
During each work out it tells me what my heart rate is and what zone I’m currently in. (This is why I’m always checking my watch in class, FYI) It helps me know whether to push myself more or take it down a notch.
If you find your heart rate never quite maintains an aerobic fitness level you may want to go harder on some of the moves. When marching get your knees all the way up, use your arms more, make side steps wider, squat lower. Of course this works in the reverse as well, if you’re trying to bring your heart rate down, take smaller steps, use less arms, etc. Another random tip that gets my heart rate going? Singing. When you’re belting out the lyrics your heart is working double time to take in more oxygen and pump it through your system. So don’t be shy girl, sing that s*** at the top of your lungs.
I typically average about 143 bpm in my classes. My maximum heart rate is 190 (your maximum heart rate can be found by taking 220 minus your age) which, by the percentage range noted earlier means I should be maintaining 133-171 bpm during exercises. Here’s a screenshot of what a typical dance fitness class looks like for me:
Once you start to understand the level of intensity your body needs to achieve during class you will start seeing results.
But you know what? F*** that because you shouldn’t need physical validation to tell you you’re beautiful anyway. You should feel it. Even coming to class once a week and doing all the moves at a moderate level will make you feel better, healthier and happier, that I promise you. So, you do you boo and f*** the haters.
*Source: https://www.iadms.org/page/303
You are already perfect in every way. Don’t let a diet fad or any other hater tell you differently.
Dance fitness actually works. I also lost 30ish pounds the first few months I began doing dance fitness classes! So excited for your weight loss journey, girl! And always happy to see you in class! ❣️
Unnhhh. I haven't done this routine in class in a while. I couldn't stop shaking my body just watching it. Totes fun.
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Stop making excuses and talking yourself out of what's good for you. Do the d*** thing, okurr.
It’s okay if you need to stop and breathe, love
Go too hard in class? Having a s***day? About to cry?
B r e a t h e, it's okay. ♥️
It's #bright #af ☀️ https://www.instagram.com/p/BvU65yiho_d/?utm_source=ig_tumblr_share&igshid=1orrvssrnh6m
Life is better when you dance. 💕
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5 Things You Should Do After a Workout
Today was rough. I have been sick for a week, worked all day, turned around and taught a dance fitness class at night (with quite possibly one of the hardest playlists I've ever created) and tomorrow I'm going to wake up bright and early and do it all again. A question I get asked a lot is HOW!? How can you teach back to back days without feeling like collapsing!?
Let me start by saying, my body is conditioned to this type of exercise. I have been attending and/or teaching 3-5 dance fitness classes a week for the past three years. At this point during class my body's typically like "🙄 c'mon b**** you can do better than that." But just like with anything in life, it takes practice and training to build a resilient body. If you don't continuously push your body, it will never learn to adapt. Instead it'll use minimal effort and revel in the comfort of knowing you ain't doing this s*** again for another week and go back to being it's normal lazy self. The best advice I can give you is to train your body. Go to more than one class a week. It'll be hard at first, by your second or third exercise of the week you'll feel like your legs aren't working and you can barely lift your arms. But keep. going. It'll get easier the longer you maintain your routine. This I promise you.
Okay now that I got that bulls*** out of the way, here are my secret tips to bringing life back to your body after an intense workout. 😜
1) STRETCH
Yes we stretch at the end of every class but it's generic and not tailored to your specific body's needs. When I get home the first thing I do is a few of my favorite Yoga poses, depending on where I'm hurting. My favorites are down dog, pigeon, reverse warrior, child's pose and of course...savasana.
Pigeon Pose helps the hips.
2) ICE INFLAMED MUSCLES
It's important to immediately ice any inflamed muscles right after a workout. It helps reduce muscle soreness the next day. I like my good old bag of frozen peas that have been in my freezer for the last 6 years. They're perfectly frozen into the shape of my left calf muscle. 😂
3) CRACK A BEER
Yup, I said it. Nothing takes the edge off like an iced cold beer and you earned it. 🍺 Just make sure that's a Michelob Ultra in your hand, it's the lowest calorie *drinkable* beer, in my opinion. No, Michelob did not sponsor this blog but I'll gladly accept a position as your spokeswoman. Kthanks.
4) RUN A HOT BATH
If you're anything like me, that bath will be hot and steamy AF too. Not only does a bath help your muscles relax but it helps you b r e a t h e. I like to throw in some Dr. Teal's Epsom Salt for extra breathing relief and relaxation. After a real hard work out I'll triple up with bubble bath, epsom salt AND a bath bomb. I love literally every frangrance but here's what I'm currently using:
Get your bubble bath here!
Get your Epsom salt here!
Get your bath bombs here!
5) MEDITATE
I f****ing SWEAR by meditation. The mind is a powerful thing. It is incredible what you can accomplish and heal by visually seeing yourself in a higher state repeatedly in your mind. Understand however, meditation does take time and patience, this is why I enjoy it at night in my bath or right before I fall asleep. Don't be discouraged if your mind doesn't calm right away or even the first few times you do it. Like everything, it takes training and practice. Getting started I really enjoyed the Boho Beautiful guided meditations on YouTube. They're quick and simple meditations guided by a beautiful voice. All you have to do is give your attention and listen. This one is my favorite: Guided Meditation for Healing
Check out their entire guided meditation playlist here.
And that my friends is how I'm able to workout the following day after an intense class. This is how I'm able to bounce back and endure multiple exercise classes a week. Don't get me wrong, I still have days where my body aches and I have to waddle around like a f****ing fool from too many squats, but making sure I've taken the proper steps to relax and heal are what keep me going. 💜
Comment YOUR favorite after workout routines that help you relax and heal!
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This happens with me so often.
🤷 Either looking like a snack or eating one. Depends on the day.
DFWJ was one of my FIRST dance fitness idols! She perfectly paired sexy moves with ab busting HIIT routines. This Taki, Taki routine doesn't disappoint. Murdered my f***ing legs.
Me all of 2019: zero, zero, zero, zero, zero, zero, zero, zero, that's how many fucks I give.
Life is better when you dance. 🖤
3/22 - Dance Fitness - 6:00pm - $5
