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Feel Awesome Bulletin: #FAB 2: Just say NO to the all or nothing approach! How often do we not bother moving unless we have 30, 45, or 60 solid minutes for it? Sure, it feels good to get a solid workout done 💪🏼 but don’t be an exercising couch potato! 🛋 We tend to think of workouts like a withdrawal from our calorie bank account and feel like if we can't do the full deal, it's not worth the effort of stopping what we're doing, getting workout clothes on, psyching ourselves up, and making it happen. But it is. Especially when it’s intense, but even if it’s just a 10-minute walk. Hormones drive every nuance of our metabolism and are constantly adjusting to movement, food, mental state, and environment, so adding any movement whenever you can has a mental and physical ripple effect. Add intensity and you can make a big difference in no time, almost literally! Recovery from just a few sets of pushups and squats or just 3-5 minutes of on/off sprinting or running in place can last up to 24-48 hours IF you're reaching 85-100% of your max effort some of the time. Recovery = calories needed to restore depleted energy stores, bolster cells to handle demand, and re-build tissues. DID YOU KNOW.. your cells will actually create more of the structures inside them that use fat for energy (called mitochondria), to meet the demands of intense exercise? Yesss!! (Note this response happens during recovery.. deciding to do high intensity every day is not the answer!) Furthermore, appetite hormones are positively affected and nutrients are used to replenish energy stores before being stored in fat cells. Lastly, the stronger, more capable feeling in your joints and muscles plus the replenished energy in your muscle tissues skews your hormones in the direction of making you desire movement more than before. Yes, even the desire to move is hormone driven. It’s all part of a slow, steady upward spiral. Jump on board now with *any* movement. Don’t wait until all the stars align for a perfect workout plan. Know you’re making a difference with each and every decision to move, even cleaning the house! A quick workout *is* worth the effort, *you* deserve it, and you'll feel *great* afterwards! Here’s one of my “HIIT Dances” that I often include in my HIIT classes each week. Warm up with a couple minutes of marching in place and shoulder rolls or arm circles (or with scrubbing a bathroom or doing dishes), then give it a try for a super quick, effective little 3 min workout!
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Have you tried UJam Fitness? It’s hip-hop style dance fitness for everyone (even kids age 11+). U stands for Unity. Unite and dance! It fills up your soul, carries away your stress, & makes you smile, whether you’re “good” at it or not. You’ll also burn some serious calories and get some sleek lookin’ thighs! Come on out and give it a (free) try! [video: part of a new super fun, super heart pumping Bollywood routine! Note that in class, I cue the moves, making it much easier to follow 👍] Class times/locations: Wednesdays 5:30-6:30 pm (Comm Ctr on L St, Rm 4, adults & kids age 11+) Thursdays 6:45-7:45 pm (Benicia Fitness on 1st St)
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Sneak peak of the end of my new UJam warm-up going live tonight! 6:45 @ Benicia Fitness. Also .. new Bruno Mars, new Jason Derulo, and lots more! Come join the fun! I cue, you follow and blast calories! Boom. Workout Done.
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• Deep Stretch • 30 minutes •

• Tuesdays • 5:45-6:15 pm • Benicia Fitness •

Tight, achy muscles? New or nagging old injuries holding you back too often? Proper, consistent, varied, & thorough stretching can make a difference! This is a 30-min pure stretching class including several techniques (static, dynamic, PNF, & active isolated) plus trigger point release with tennis balls. All flexibility levels are welcome. Modifications will be given to help you feel each stretch in a... comfortable position. Join me to start feeling awesome!
~~ drop-in (includes other classes same day), day passes, or membership avail ~~
~~ My UJam class (hip hop dance fitness) happens right after @ 6:15pm! ~~

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Image may contain: 1 person, shoes
Image may contain: 1 person, shoes

Feel Awesome Bulletin: #FAB 3
Proud & Pretty Meals & Self Talk

I’ve let some bad habits creep in since the holidays ...
• eating too much dessert too often rather than making it a special treat...

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Image may contain: food
Posts

Win a UJam bracelet! Every class you attend from today through the end of Feb enters you to win! 2 winners will be drawn at the end of the month!

Wed, 2/14 5:30pm - Comm Ctr
Thu, 2/15 6:45pm - Benicia Fitness

...

Mon, 2/19 10:45am - Benicia Health & Fitness
Wed, 2/21 5:30pm - Comm Ctr
Thu, 2/22 6:45pm - Benicia Fitness

Wed, 2/28 5:30pm - Comm Ctr

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FEB14
Wed 5:30 PM PSTMelzaFit TrainingBenicia, CA

Have you tried UJam Fitness? It’s hip-hop style dance fitness for everyone (even kids age 11+). U stands for Unity. Unite and dance! It fills up your soul, carries away your stress, & makes you smile, whether you’re “good” at it or not. You’ll also burn some serious calories and get some sleek lookin’ thighs! Come on out and give it a (free) try!
[video: part of a new super fun, super heart pumping Bollywood routine! Note that in class, I cue the moves, making it much easier... to follow 👍]

Class times/locations:
Wednesdays 5:30-6:30 pm (Comm Ctr on L St, Rm 4, adults & kids age 11+)
Thursdays 6:45-7:45 pm (Benicia Fitness on 1st St)

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Been meaning to try one of my classes? I’m subbing a few extra this week, so message me if you’d like to join any of these! 🙌

Mon:
9:15am HIIT Release (Comm Ctr)
10:45am UJam Fitness (BHFC)...
6:30pm HIIT Release (Comm Ctr)

Tue:
9:30am Body Sculpt (BHFC)

Wed:
5:30pm UJam Fitness (Comm Ctr)

Thur:
9:30am Body Sculpt (BHFC)
6:45pm UJam Fitness (Benicia Fitness)

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Image may contain: 1 person, playing a sport, basketball court and indoor

Feel Awesome Bulletin: #FAB 2:
Just say NO to the all or nothing approach!

How often do we not bother moving unless we have 30, 45, or 60 solid minutes for it? Sure, it feels good to get a solid workout done 💪🏼 but don’t be an exercising couch potato! 🛋

...

We tend to think of workouts like a withdrawal from our calorie bank account and feel like if we can't do the full deal, it's not worth the effort of stopping what we're doing, getting workout clothes on, psyching ourselves up, and making it happen. But it is. Especially when it’s intense, but even if it’s just a 10-minute walk.

Hormones drive every nuance of our metabolism and are constantly adjusting to movement, food, mental state, and environment, so adding any movement whenever you can has a mental and physical ripple effect. Add intensity and you can make a big difference in no time, almost literally! Recovery from just a few sets of pushups and squats or just 3-5 minutes of on/off sprinting or running in place can last up to 24-48 hours IF you're reaching 85-100% of your max effort some of the time.

Recovery = calories needed to restore depleted energy stores, bolster cells to handle demand, and re-build tissues. DID YOU KNOW.. your cells will actually create more of the structures inside them that use fat for energy (called mitochondria), to meet the demands of intense exercise? Yesss!! (Note this response happens during recovery.. deciding to do high intensity every day is not the answer!)

Furthermore, appetite hormones are positively affected and nutrients are used to replenish energy stores before being stored in fat cells.

Lastly, the stronger, more capable feeling in your joints and muscles plus the replenished energy in your muscle tissues skews your hormones in the direction of making you desire movement more than before. Yes, even the desire to move is hormone driven.

It’s all part of a slow, steady upward spiral. Jump on board now with *any* movement. Don’t wait until all the stars align for a perfect workout plan. Know you’re making a difference with each and every decision to move, even cleaning the house!

A quick workout *is* worth the effort, *you* deserve it, and you'll feel *great* afterwards! Here’s one of my “HIIT Dances” that I often include in my HIIT classes each week. Warm up with a couple minutes of marching in place and shoulder rolls or arm circles (or with scrubbing a bathroom or doing dishes), then give it a try for a super quick, effective little 3 min workout!

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MelzaFit Training updated their cover photo.
January 4
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Wednesdays, 5:30pm: U-Jam Fitness .. join my contact list (details in comments) if you’re interested in getting a weekly reminder!
All the fun dance moves
All cued visually & verbally (easy to follow)
All the tone & burn
All the sweat & smiles...
None of the boredom!
(sneak peak of a really fun Bollywood routine!)

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Wanna be on my HIIT list?! 😂
Join the class contact list (details in comments) to receive a weekly text from me with a sign up link. H.I.I.T. Release class happens every Monday, morning or evening. Start your week off rockin' it and feel the results all week! Unsure if this class is right for you? Try it FREE!

Image may contain: 1 person, smiling, shoes and outdoor

Happy New Year!

In 2018, my classes at the Community Center will run with a minimum of 4 participants per class. If interested in possibly attending classes, please reply here or PM me to get on the contact list (details below).

CLASS SCHEDULE:

...

H.I.I.T. Release
Mondays
9:15-10:15 am
6:30-7:30 pm

U-Jam Fitness
Wednesdays
5:30-6:30 pm

For class descriptions & prices: see link in comments
•••••••••••••••••••••••••••••••••••••••••••••
What to expect if you're on the contact list:

You'll receive a text each week, one day prior to class, with this sign up link: melzafit.appointy.com

If attending class the next day, you’ll sign up through the link and I'll confirm with at least 2 hours notice (but usually much more).

If not attending class the next day, either do nothing or reply that you're not making it.

If unsure whether you're attending class, reply that you're a maybe and I will keep you posted on class status. (If you become sure with more than 2 hours prior to class time, sign up through the link.)

If you'd like to be removed from the contact list at any point, simply reply to let me know.

All payments will be done in person:@ the registration desk at Comm. Ctr. or through me (cash, PayPal, or Venmo) and I will turn in to reg desk.

HIIT & UJam get you Strong. Lean. Fit. Happy. Hope to see you in class!

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Sneak peak of the end of my new UJam warm-up going live tonight! 6:45 @ Benicia Fitness. Also .. new Bruno Mars, new Jason Derulo, and lots more! Come join the fun! I cue, you follow and blast calories! Boom. Workout Done.

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UJam Fitness
5:30-6:30pm @ Comm Ctr Rm 4
No dance experience needed.
I cue everything, you just follow along!
Sweat like you’re running. Feel like you’re partying!

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Monday H.I.I.T. Release at the Community Center. 9:15am or 6:30pm. FREE TRIAL! Reply in the comments if you’d like to attend tomorrow

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Come try UJam Fitness - one hour of sweaty, dance-y, smiling fun! You don’t need to know how to dance, I cue everything, you just follow! More sweat than running and waaaay more fun! 6:45 on 1st St (Benicia Fitness) tonight and every Thur!

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Feel motivated.
Workout.
Post sweaty selfies (to private group).
Earn points.
Win $$ (top 5 win 75% of the pot!)...
In December!
Join us for the 2nd annual Holiday Hustle!!

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NOV30