Zumba Fitness Total Body Transformation System by Zumba Fitness

Wow, wow, wow…

Zumba Fitness Total Body Transformation System

Zumba Fitness Total Body Transformation System

I love Zumba. Well, actually, I’m sure you love music and dance too.

Zumba is marvelous, and I can’t stop enjoying seeing everyone so flexible and happy dancing. But instead of just looking at them, I decided to work on my own flexibility.

The secret of Zumba being so good for me, is in the fantastic and infectious latin music, filled with wiggly dancers and trainers, moving their body with such an elegance and ease. No fat, no extra weight, but hey, our goal is to get there too.

All the routines are easy to follow. You need just to observe the steps and then follow through with yours. The funniest part is that the music is so good that your body just starts shaking, moving and dancing on it’s own. You’ll even get  out of control, that’s how involving is the program.

Depending on the mood and how tired you are, you have option to go with express, or a full fitness workout. Express would fit into a category of a quick-fix routine.



Cardio is perfect to melt down the pounds, but then from there you can start working on your muscles. Each step is broken down into easy, medium and hard, so you can learn them with confidence, to a level of enjoying the dance, and performing a fitness workout.

Zumba fitness program is amazing

Zumba fitness program is amazing

Make sure you prepare and drink gallons of water. When you work out indoors then you lose more water, so be well prepared for it. You don’t want to dehydrate. It’s not going to be gallons, but you will need lot of water.

You will need to learn all steps, so you can enjoy the dance, because you’ll start dancing to other meringue, samba, salsa and other Latin tunes.

They say you can burn between 500 and 1000 calories per hour, which is amazing. An hour of riding a road bike will burn 600 calories, and a heavy mountain bike ride will burn 900 calories, which means, this workout, really, is amazing.

P90X by Tony Horton and Beachbody

Who is Tony Horton and what is P90X?

P90X Extreme Home Fitness Workout Program

P90X Extreme Home Fitness Workout Program

There is lots to be said about Tony Horton, but what is important when it comes to his fitness beliefs, and creation of two biggest fitness programs: Power 90, and Power 90x, is his determination to focus on flexibility, speed and balance, as much as muscle growth. From my prospective that creates 10x more appealing body, then having a large, muscular, “body-building” type of the body.

Tony Horton developed this extremely hard program together with Beachbody company. When I say his program is hard, then I mean it. The program is hard but extremely beneficial.

It’s a combination of so many things, but the outcome is amazing, and that you can see from Tony’s own body. Lot of cardio, fast, powerful movements, which improve the functions of the nervous system, generally for the purpose of improving performance in sports, and to top it all Tony is teaching us Kenpo combined martial arts (kung-fu and karate).

All this will tone your body to the maximum, and create a beautiful, lean, muscular figurine with amazing sense of balance, orientation and speed.


What more would you want from a fitness program?

I started with cycling, and it was a road cycling, and very quickly it became monotonous and boring for me, then I switched to mountain biking. More excitement, and my legs started getting a perfect “tone”, but in addition to that, I was getting an adrenaline rush, sense of exhausting, excitement, and amazing balancing exercise. Well, with Tony’s exercise you will feel the same, indoor mind you, but you will be exhausted, thrown out of balance, but happy about heavy exercise that you just did.

I used Carmichael biking videos when I started, and I used fantastic Billy Blanks Tae-Bo cardio course, but then once discovered Power 90, hahaha, that’s a true change. All in one. Don’t get me wrong, I love both other programs too, and still use them.

I am not going to ruin it for you, but just the fact that we are talking about 3 million kits sold, if not more, tells you how good and high quality this system is. Well, as far as I heard Tony is in pre-production for a new P90X MC2 system, so he continues to carve a path of his success, and who benefits also out of this? Us too.

Some people who started abruptly with P90X realized, in order to use it, they needed to refresh, or wake up some of the muscles who were resting for years :) Tony has another video program called “Power Half Hour”, which helps to bring your cardio to a needed level for a serious P90 exercise.

As in any other professional exercising, you will net get out of this training with less than an hour workout! Period.

If you think you’ll do 15 minutes and then go back to sit on a couch, you are on a wrong website, don’t read this anymore, just close it and forget it.

This is for those who want to have the exciting vibrant figure, with beautifully toned muscles on a skinnier figure. Muscles, which pop up and down, as you move your arms, legs, and body overall. I hope you know what I mean. I was a major “chabbo”, and the world changed for me once I started melting pounds. And trust me, I’m not just saying this. I was a major chubby!!!

You will workout with a whole group, you have a progress indicator, and you will love it, but don’t forget, it is a commitment. No lame excuses. Tony will push your body to the edge, and then let it go, and all is like that, push and let it go. That works. Worked for me, will work for you.

Now it’s your turn.

Minimum aerobic training

Minimum aerobic training is 12 minutesA minimum aerobic exercise should be 12 minutes.Why?

That’s the time organism needs to activates enzymes responsible for transforming fats into energy. So, after 10 minutes of aerobic training fats increase their role in energy production, while carbohydrates and glycogen reduce.

The largest effect of having fats transform into energy happens at 30 minutes. The reason for that is that our nerve system uses exclusively sugar, or actually glycogen. After 12 minutes the organism initiates a self-defending reaction to protect itself from eventually emptying all reserves of glycogen, and starts using more complex sources of energy, primarily fats. For this reason you want to exercise a minimum of 1 hour, or over 30 minutes at least. Aerobic training longer than 1 hour also activates fats for energy, but not the same as within a first hour. A training over an hour increases a risk of injury.

The time you spend resting, sleeping enough, your daily food consumption and current feelings are important factors for determining longevity of your training. The results will for sure be better if you exercise longer, but the training must be tailored for you and your condition.

It is very important you do the warm-ups. Warming up and relaxing after you train must be an integral part of every training. Your pulse must be under 55% of maximal theoretical frequency, and you need to slowly raise heart frequency towards your training zone through 5 to 10 minutes. Every training, and exercise start slowly and systematically, and equally finish it the same way.

Only that way you will allow your organism through regulating blood stream and metabolism, to prepare itself to jump from one level of intensity into another, what increases the effect of training. Entering too fast into training zone can produce sudden jump of heart rhythm, sudden loss of energy and too soon tiredness.

Slow ending and relaxing will allow organism to eliminate lactic acid and reduce a chance of muscles inflammation.

Biking notes: some mistakes you must avoid

Warm Up before, and Relax after a ride

Before and after each ride you have to warm up (and relax/stabilize) your muscles, at least for 5 minutes. Stretching will help in muscles stress removal and also in prevention of injuries during ride. If you short with time, it’s better to steal 5 minutes from a ride, then avoid warmup.

Start your ride gradually

If you start abruptly with full speed, or even worse start riding up heavy hill, you will destroy your muscles. Warmup your muscles by riding for 5 minutes with average speed and effort. That will supply blood and oxygen to your muscles, and prepare them for heavier effort.

Keep training continuity, avoid catching-up through hard training

If you miss to train on your regular schedule, do not try to catch up by riding more aggressively. Heavy training with high intensity will weaken your immune system. As a consequence you will start avoiding regular training and will be missing more and more trainings. If you miss a training from time to time, it’s ok, happens to all of us, then get back slowly into shape.

Drink lot of fluids

Did you notice how you sweat way more during indoor training? Well, it’s the same thing when you ride outside, but due to air fluctuation you don’t notice it that much. Remember to drink lot of water, even if you are not thirsty.

Try to finish your ride easy, and if possible keep pedaling until you fully relax

When you finish your training or a ride, it is good to continue spinning pedals for another 5 minutes but with an easy tempo. You need to cool off slowly and stabilize your organism properly.


This is one shaky video of a beautiful and easy ride behind a Bronte Creek campground: Bronte Creek campground mountain bike ride