Friday, December 21, 2018

Overcoming Injuries with Zumba™ Fitness Instructor Claudia Buckler

As many of us know, injuries are a very real occurrence that we as instructors have to tend to occasionally or with more serious instances chronically. Zumba™ Fitness instructor Claudia Buckler wanted to share her experiences with her injuries in hopes to inspire others to know the signs and know when to take action. Here is her story...

Dealing with fitness related injuries was not easy physically or emotionally for me to handle. In fact, the emotional side of my injuries may have been more difficult to overcome! I injured my right foot in both 2017 and 2018. The first injury, Plantar Fasciitis, occurred in 2017 and the second injury, a stress fracture occurred the following year. For me, the second injury was a result of my body not healing properly the first time

Plantar Fasciitis is a very common condition (many athletes deal with this at the professional level), but I didn’t know much about this type of injury. I wasn’t paying much attention to the pain I was experiencing. I didn’t realize my condition could become a more serious injury, eventually leading to a completely torn tendon. That was a very painful lesson for me to learn. I now know it is vital to listen to your body!! I knew my foot was hurting but I didn’t take the time to figure out if I was just “hurting” or actually “injured. I could have possibly prevented the tendon from tearing had I done more physical therapy, stretching, or given my foot some additional time to rest. As individuals we react to injuries with a wide range of emotions which may include denial, anger, sadness, and even depression. An injury often seems unfair to anyone who has been physically active and otherwise healthy. Although these feelings are real, it’s important to move beyond the negative and find more positive strategies to cope with this setback. In many cases dealing proactively with an injury helps an athlete become more focused, flexible, and resilient. But how do you accomplish this? 

In many cases answering the following questions can help you overcome an injury, and just as importantly, prevent a re-occurrence of the same injury: 
  • How did I get injured? 
  • Why did I get injured? 
  • When and where did I get injured? 
  • What should I expect during my recovery? 
  • What are my limitations? 
  • Do I need to see a physician? 
  • How do I prevent the same injury in the future? 
It is common for people to seek out medical advice, but then ignore the prescribed treatment. Keep in mind that you may start feeling better a few days after your injury, but that doesn’t mean you are completely healed. Doctor's recommendations should be followed to the end to limit the chances for re-occurrence. Based on my experience, I suggest a follow-up appointment (or in some cases, several appointments) to get the doctor’s “OK” to start back up with your normal physical routine. 

Once you are back to 100% keep in mind you may need to alter your previous routine to prevent further injuries. I didn’t change my Zumba™ schedule or my daily routine enough between the two years I got injured and as a result I suffered another setback. I was angry with myself and promised not to do that again

Now that my broken foot has healed I am taking several preventative steps such as: 
  • Wearing the correct shoes (a running test can help you select the right types of sneakers).
  • Stretching before and after Zumba™ class
  • Icing after class (when needed).
  • Bringing students to the stage so they can help demonstrate high-impact moves.
  • Modifying moves to give me, and other students, options to manage their impact.
  • Limiting the number of classes I teach, and the number of classes I attend.
  • Getting more rest at night.
In conclusion, I would recommend to listen to your body. Don’t ignore any pain, even if it is very mild, because it can lead to more difficulties down the road. Unfortunately getting older is no fun! We must know and accept our limitations. For me, this means I cannot teach 8 classes per week anymore. My previous injuries require I teach less to help avoid any new injuries. But 3 classes a week is much more fun than 0! Good luck everyone and have a healthy, enjoyable, and positive work out!

Wednesday, December 19, 2018

Image result for squats and lunges memeI Like Big Butts and I Cannot Lie..Squat and Lunge Chat with Group Fitness Instructor Lisa Schwarz

The Benefits of Squats and Lunges: Squats and lunges are two incredibly effective exercises that offer numerous benefits. The major benefits of squats and lunges are great at increasing overall strength, stabilization, and balance benefits as well.
  • Both are functional exercises that will improve your performance of natural, daily, movements
  • They will make you stronger
  • They burn fat: muscle burns fat and more muscle burns more fat
  • Help to maintain balance
  • Increase flexibility and improve range of motion through your hips, glutes, knees and ankles
  • Your buttocks will be strong and toned
  • Strengthens your core in addition to the muscles of the entire lower body
  • Both can be done in a variety of ways, great for all fitness levels
  • Adding a weighted bar or dumbbells will enhance the effectiveness of these movements
  • Versatile exercises that can be done anywhere, anytime, no special equipment needed

Technique is KEY!

How to do the perfect squat!
  • Stand with your feet just outside your hips for a mid-stance squat (step heel-toe out for a wider squat)
  • Angle toes slightly out (1 and 11 on a clock)
  • Sit back and down (like you’re sitting in a chair, or using a porta-potty 😉)
  • Weight in your heels as you sit back
  • Keep your chest up and your eyes forward
  • Full range of motion is bottom just about to your knee line (about 90 degrees on knees)
  • As you rise, push through the heels to activate the glutes
  • Keep the knees soft at the top of the movement
  • Vary the counts (single time, 2 counts down/2 counts up) for variety and load on the muscles

How to lunge like a champion!

  • Stand with feet under hips
  • Take one leg and step back so the heel is lifted and cannot flatten onto the floor
  • Square the shoulders, hips and feet to the front
  • Bend the back knee, front knee will bend as well
  • Keep the body straight as you sink down, shoulders back, pinch shoulder blades together
  • Keep the back heel high, and the front knee behind the toes
  • Push through the front heel to rise
  • If you feel unsteady, as if you’re surfing, step the back leg out a bit
  • Vary the counts as well for a great leg workout!!!
Stay Fit, stay healthy, and stay with me!  Kia Kaha! Lisa 😊
Twitter: Fit4Urock

Photo Credit:

Tuesday, December 18, 2018

We are Celebrating the Holiday Season with a Raffle! Enter to Win a $100 ZUMBA™ Gift Card! 

{Raffle Time}! The Z Beat is celebrating the holiday season and raffling off a $100 ZUMBA™ Gift Card!!
Entering is as easy as 1-2-3.
1. Step 1: Friend TheZee Beat on Facebook,
2. Step 2: Like us on Instagram @thezbeat and
3. Step 3: Share our post! One lucky winner will be randomly chosen on 12/23.
Good Luck!! 🎉🎉
(Note: If a ZIN group member wins, the winner will be requested to take a picture of themselves with the gift card to post in the ZIN Facebook group). 

Monday, December 17, 2018

Motivation through the Holidaze with Zumba™ Fitness Instructor Teryck Coles

Zumba™ Fitness Instructor Teryck Coles
Photo Credit:
Thanksgiving. Christmas. New Years. It’s the trifecta of holidays. Time seems to move much faster this time of year. We work. We teach. And we need to keep our students coming to class. It is time to think about ourselves; how do WE as instructors remain motivated throughout the holiday season? 

One thing we can do is remember that without our students, there would be no us. Take time after class to thank your students for being committed to their fitness goals and returning to class each week. This gives us an opportunity to let them know how much we appreciate them and how much their presence in class means each week. It even helps to transition yourself and move to the door. It allows the students who are a little more shy to have a moment to engage with you as well. During the holiday, we can end class a few minutes early (but not too and share an inspirational message with our students. Make it personal and relate it to something in your life. Our participants love when we share things from our personal lives; it promotes a sense of connection. (It’s important to be mindful that our students come from various backgrounds and belief systems, so we want to keep our messages broad and inclusive. If you have very specific political or social beliefs, be sure to check them at the door. Focus on the happiness of the holidays and not a particular way of thinking.

The second thing we can do as instructors to stay motivated is to R-E-S-T. We get SO caught up with subbing (yes, I said it), shopping and the hustle and bustle of the holidays that sometimes we forget to take time out to pause for ourselves. It’s important for our students (and our families) that we take time out to recharge. It’s impossible to give to others when we are worn out. Also remember to continue to eat healthy and hydrate properly. Take time out to pamper yourself. Put your phone on silent for an hour and leave it in a separate room. Taking a moment for yourself is important and is paramount in being PRESENT for our students, families, and friends. Do something special for your students

Another great thing to do to stay motivated is to have a special Zumba™ class. Invite other instructors. Present new choreography. You can even consider bringing treats to share. Little things go a long way, and they are BIG things to our students. They’ll keep coming back when they know their presence is appreciated, when we connect with them, when we have the energy to engage with them, and when we add the little things that make our classes special. 

Remembering these things is important throughout the year. Making sure to apply these things during the holidays is especially important to keep us focused on why we do what we do. 

Are you celebrating the holidays? Or, are you stuck in a holidaze...?

Find Tee Online!
Move with Tee, LLC
Instagram: movewithteellc

Friday, December 14, 2018

Tips and Tricks to Promote Your Zumba™ Events
Part 2-
By: Lizz Larrauri

Today I will tell you everything I know about how to have a successful Zumba-thon. But first, what is a Zumba-thon?

Is it a...
  • Zumba triathlon where people compete to dance for hours? 
  • Zumba instructors competition? 
  • Zumba event with a ton of people? 
  • Long Zumba class that last hours and have a lot of different instructors performing? 
  • Zumba class to showcase different dance styles? 
  • Zumba class to promote the brand and instructors in the area? 
  • Zumba class where I can dance and win free stuff? 

Interesting thoughts, and you may be surprised at the definition of what a Zumba-thon really is! A Zumba-thon is a Zumba class that can last from an hour to two hours, three hours or four.....Even MORE! In my area, these events are usually held for two to three hours. It is NOT a Zumba marathon or competition. It is a fun longer class organized to contribute to a special cause. When we say special cause, we are referring to a charitable organization. A good example is the Zumba Sponsored “Party in Pink”.
Zumbathon 2017

We do not mean to raise money to buy Zumba
wear or other personal items, etc). At these events, most of the money from sale of the tickets are used to fund the charitable cause the event is contributing to. There are a few caveats. A minimum percentage of sales may be used to pay for expenses like a venue or a DJ. For more information on planning your next Zumba-thon, and the do's and dont's of expenses, most of the information you need can be found at under your instructors tools.

If the purpose of having a Zumba0-thon is to showcase instructors and there isn't a valid cause or theme, you CAN still have your special event, but it is recommended that it a Master Class. Please don’t call your class with guest instructors and no charitable cause a Zumba-thon since it has the possibility to create confusion in the Zumba
community. We will talk about Master Classes in another occasion.

Here are my top 10 tips to have a successful Zumbathon:
1. Date: Choose a date for your event that doesn’t fall on a Holiday or during events like the Superbowl or the opening of Aquaman with Jason Momoa!

2. DJ: If your venue doesn’t have a good sound system, hire a good and reliable DJ. Or look into renting a sound system for the day of your event.
3. Instructors: Invite a lineup of instructors that are diverse with various styles across many gyms to participate. You will find that the staged is ROCKED with a plethora of experience, personality and flair! Personally, I think the more the merrier!
4. Share the Stage: This is SO important! Share the stage. Spread the love. Include the new kids on the block. By this I mean to invite new instructors to participate. This small gesture really goes a long way helping someone that is new to the Zumba™ community.
5. Ticket Prices: Set a goal and figure out the best way to get there. Do not price tickets too high. It is better to have 100 people donating, joining the event and having fun rather than just 20 people paying a high price and not meeting your goal.
6. Promotion: Make a nice flyer to promote your event, and post the marketing everywhere on Facebook and IG. Don't forget to tag everyone you know and make sure to invite all your friends
7. Share! Share!: Print the flyer. Yes! A paper copy, and share with all the Zumba™ fanatics in your area. Some instructors will even help by promoting within their own groups and classes.
8. Pick a theme: Picking a theme is fun and adds an element of creativity to your event! You can get creative and have everyone dress a certain color, or have everyone dress up. Good examples area: An 80’s party, Games of Throne (think Drogo), Valentines, etc 
9. Find sponsors: Sponsors will help you promote your event. They may also donate freebies for your raffle if you plan to have one. (Movie tickets to go see Aquaman with Jason Momoa are acceptable😁)
10. Have fun: Remember why you are there! You are there to have fun, dance, be with your Zumba™ family, and raise money for a great cause. Zumba-thons are not competitions. It is not a competition neither for instructors participating on stage and it is not a competition for people attending the event.

I hope you found this information useful. Until next time! Stay tuned for my next article, and don't forget to find me on Instagram to keep up-to-date with pictures from my events!

Monday, December 10, 2018

Living, Loving and Giving with Zumba™ Fitness Instructor Rochi Bracale.

#Giving: According to the most recent findings, Americans gave $410 billion dollars to various charities in 2017. As we get closer to the holidays people are typically more generous, and open their wallets and hearts to those in need. For Zumba™ Fitness Instructor Rochi Bacale, giving has always been a part of her DNA. We sat down and talked with Rochi about her fitness career and her passion about helping others.

"Through my life I’ve seen my grandma and dad always being helpful and supporting of others in need in our city and poor areas in Peru. That always motivated me to follow in the same path. In 2010 I did my first Zumba™ fundraiser dedicated to one of our member's kid that had blood cancer. We had over 200 people attend our event, and the support in the community was amazing. Since then I realized the importance of helping each other in good and bad times. I realized the importance of being able to stand behind causes that I believe in, and use my ability to influence the behavior of others to drive them to step up to help the community and those in need; and that is what keeps me going".

"I want to bring people together through ZUMBA™, to create a community based on one love and helping each other. This is my passion."

Eventbrite published an article on ten easy steps on hosting a fitness fundraiser. Here are a few helpful tips to get you thinking about how you can plan and host a Zumba™ Fitness fundraising event.
  1. Step 1: Define your cause. ...
  2. Step 2: Set a fundraising goal. ...
  3. Step 3: Create your charity event's budget. ...
  4. Step 4: Pinpoint a target audience. ...
  5. Step 5: Find a venue. ...
  6. Step 6: Establish a theme for your charity event. ...
  7. Step 7: Market your charity event aggressively. ...
  8. Step 8: Decide how you'll accept donations.
#Loving: There is nothing more important than loving what you do and sharing that love with others. Zumba™ Fitness is the perfect foundation for creating a place where love radiates through the community. I asked Rochi to tell us what she thought the most important piece of advice would be for any Zumba™ instructor from a newbie to a tenured instructor. The answer was surprisingly the same! "In every single minute in Zumba™ class feel the mindfulness of being in the PRESENT and always BE YOURSELF. The most important piece is connecting with students, admiring their faces and feeling their energy and connection. As a Zumba™ instructor, I feel I am there to cheer them up and create an atmosphere to add it all together under the same purpose: Loving, living, feeling and giving while being present and connected in the NOW as one loving and amazing strong community".

Fitness is a lifestyle, a journey and a destination. We talked to Rochi about her fitness journey, and how she got involved in the Zumba™ fitness community. "I was born and raised in Lima-Peru and started my journey in fitness mid-90s. I was competitive not only in several sports but also as Peruvian National Aerobic Champion in 1989 and 1991. Both times I qualified for the world competitions in San Diego, CA and Las Vegas, NV, which involved several months of training and commitment in Brazil and USA and working with sponsors. I had to commit to demanding training routines which were not only physical but mentally challenging to obtain the best training to be prepared for competitions. The highlight of this time during my fitness career was getting to travel to compete among very competitive teams of the world, giving me experience to specifically overcome stage fright as many times we were in front of hundreds of people. Getting to know all the different nationalities in the same place with the same purpose was great."

"During all this time in the 90s I became a Group fitness instructor and worked and studied at the same time. It was challenging, but by 1991 I knew my future and career would be in fitness. In 1996 I partnered with a former Peruvian Tennis professional and we opened our first fitness club in Lima, Peru. This venture was a total success we ended up opening two more studios. I was in charge of the group fitness management program in all of them".

"Since the 90s I’ve taught several formats like cycling, step, cardio/strength, cardiokickbox, etc. My dance passion started in 2001 when I was working in a gym in Virginia and I had to sub for a “dance class”. As an athlete and a hard core instructor the format was not familiar and not comfortable for me, but that feeling didn't last for too long. Zumba™ became my passion in 2010 and I’ve been dedicated and focused to Zumba™ fundraising events since then. Over the last few years I’ve had two injuries that have kept me from teaching for over a year. With determination, discipline and a positive mindset, learning how to be “patient”, the illusion of looking forward to be in class with my students helped me big time to overcome it". 


Find Rochi Online!


Friday, December 7, 2018

Zumba®️ Jammer (ZJ™️) Jeremy Devaal Dishes on Hosting and Having Fun at a Zumba™ Jam Session

Zumba®️ Jammer (ZJ™️) Jeremy Devaal 
Interview conducted by Zumba™ Fitness Intstructor Megan Hernandez
Often when I am out meeting new (and old) instructors I will ask them if they have attended any recent ZIN™️ Jam sessions. Here is how the conversation goes...

Me: "Have you been to any ZIN™️ Jam sessions lately?"
Instructor: "No".
Me: "Why?"
Instructor: "I haven’t seen a listing for a ZIN™️ Jam session nearby".
Me: "Did you know that you can host one?"

Instructor: "I can host a ZIN™️ Jam session?"

Knowing that hosting a ZIN™️ Jam session can require a lot of work and has a lot of moving pieces, this month I spoke with Zumba®️ Jammer (ZJ™️) Jeremy Devaal from Minnesota to find out all the particulars so that ANYONE can host their own ZIN™️ Jam session!! Take a seat, grab your coffee and meet Jeremy....

A Little Bit About Jeremy:
M: Jeremy, tell us a little bit about yourself and how you became a Zumba®️ Jammer.
J: I am currently working full time as a scheduling coordinator for a dental office. I started teaching Zumba®️ Fitness in March 2013. I had lost so much weight attending Zumba®️ Fitness classes, and I wanted to continue and help others to lose weight and be healthy! I have lost nearly 50lbs and built muscle. I am in the best shape of my life and all from Zumba®️ Fitness formats, including Strong by Zumba®️. I have been a ZJ™️ for two years now and cannot believe where it has taken me! Back in high school, I would have never thought in a million years that I would become a fitness presenter. Now, I can’t imagine my life without it! Zumba®️ Fitness has taken me so many places and I have met so many amazing people! Though I do love a good board game and hanging out with friends, Zumba®️ Fitness is my passion! 

Booking a Zumba® Jammer:
M: Jeremy, there are a lot of folks out there that are not sure how to book a ZJ™️ for their area. Can you share how they would find a ZJ™️ to come to their venue and who can request a ZJ™️? 
J: Hosting a ZIN™️ Jammer for a ZIN™️ Jam™️ session is super easy! While a ZJ™️ may have hosts they continue to work with in the past, we are never opposed to a new host. That being said, ANYONE can host a ZIN™️ Jam. It’s as simple as reaching out to us via email, text, Facebook message, etc. Many prefer email, and it’s super simple as we all have an email from Zumba®️ Fitness for us to use. Our emails are simply We don’t have a database where you can just locate your area and find who comes to your area. The best is to just ask the community. You can go to your District Forum pages at or your District page on Facebook and ask around. Someone will surely be able to point you to ZJ™️s who come to your area. 

Finding the Right Venue:
M: What type of places are you willing to do a ZIN™️ Jam session? Can people just use their GX rooms? 

J: Venues are pretty open. It needs to have a sound system with typical connections for playing music. We prefer a larger space with an upwards capacity of 40 people (30 people max for ZIN™️ Jam session plus all their belongings). The flooring should be appropriate for a Zumba®️ Fitness class, hard wood, smooth, etc. I’ve had ZIN™️ Jams in a stand alone studio, gym studio, gymnasium, racket ball court; open gym studio. Really, if you have a space that can hold people, let’s chat! All we ask is that we get to use the space for free. And in return we offer complimentary registrations. For my sessions, I give one comp spot up front, and the second one becomes available once we hit 15 registrations. Not saying we are opposed to renting a space, just know that if we do, we become the host and there are most likely not going to be any comp spots given. So definitely getting to use the space for free is the most ideal option.

Is There a Participant Minimum?:
M: How many people does the instructor need to have attend for you to come? 
J: There is technically no minimum participant requirement, and I have done a Jam with 2 people before. But also know we really want to cover costs for having the session. If we’re traveling to a new area, we may ask that you get some commitment of participation BEFORE we follow through and the session gets posted. The reason is simple, the session is for ZIN™️ members and we want to make sure they can attend! If everyone is going to be out of town on a weekend, it doesn’t make sense to do it that weekend. And we all know dancing with more people is more fun, just like your Zumba®️ Fitness classes. Hosts (usually the gym/facility) and liaison (usually the ZIN™ booking the event) technically aren’t required to do anything else. We ask that you, as a host help share the event, tell ZIN™️ in your area about it, and let people know it’s happening! It is a plus and we hope that you are connected in the community to get the word out about the session. 

Travel Arrangements
M: Does the host/liaison need to provide housing or travel arrangements for the ZJ™️? 
J: You are never expected to house them, but it’s always appreciated if you can and helps cut down on our costs for the weekend. Also note, some ZJ™️s may prefer to get their own hotel room, but the offer to house means a lot. I have personally done both. Stayed at a house provided by my host, or someone the host set up, as well as stayed in a hotel. 

What Do I Need to Bring?: 
M: Will the host/liaison be required to provide materials or other items for the ZIN™️ Jam session? 
J: We don’t require you to provide anything else really, but we would never say no if you wanted to go above and beyond and provide simple snacks, water, that sort of thing. Pre-registration is HIGHLY recommended so that we can ensure to have enough choreo note packets for everyone. We generally only print of 1-2 extra copies for walk ins. Let us know if you plan to be a walk-in so that we know to save a packet for you. It’s very helpful! Pre-registration also gets you the playlist a few days before the session so you can start to learn the music. Learning the music is one of the hardest parts of learning choreography! 

How Much Does it Cost?:
M: Does the host/liaison have to pay you to come to their venue? 
J: The ZJ™️ is paid by the entrance fee to the ZIN™️ Jam session. The cost of a ZIN™️ Jam session is always $30 for each participant, as predetermined by Zumba®️ Fitness. PayPal is the preferred way to register as it’s all set up on the Zumba®️ Fitness website that way, but ZJ™️s can also decide if the they want to take cash, checks, credit card, Venmo, etc. I personally accept cards through Square, and occasionally get cash if I have a walk-in. 

Reasons to Host a ZIN™️ Jam Session?:
M: Why should someone host a ZIN™️ Jam session? 
J: ZIN™️ Jam sessions are more than just learning choreo. You get to spend time networking with other local ZIN™️, and get inspired! Who knows, you could potentially hear of a place that is hiring and be able to land a class as well! It’s not always WHAT you know, but WHO you know. Networking is SO important. And don’t forget you get Continuing Education Credits for your group fitness certifications, making attending a ZIN™️ Jam session one of the cheapest (and most fun 😉) ways to get your continuing education. 

Lastly, just remember to keep an open mind, you may discover something you didn’t think you would like, and I promise you’ll have a blast at any ZIN™️ Jam session you go to! These sessions are for YOU, and you better believe we want you to have fun and leave inspired!  

Interview conducted by Zumba™ Fitness Intstructor Megan Hernandez
Find Megan on Facebook