Welcome to MaZi Dance Fitness's blog, BALLERINA BOTTEGA, where we share our sisterly advice on what we've learned from being in the dance, fitness and business world since forever! Love, Ziba & Marisol (MaZi!)
Here it is! The opportunity to change your habits, your body, your life. It happens once a year on New Year's Day, but what about a few weeks later when you forget all the promises you made to yourself?
For 2012, try a different approach....try something that speaks to not only your mind and body but also inherently to your soul. Humans have danced since the beginning of time, it's in our nature to move to rhythm and to be part of a tribe. At MaZi, that's what you get and you'll find yourself craving the movement, the escape, the community. This "tribe" is what keeps you going long after the New Year's sparkly promises are forgotten. Make up your mind......this year you're not a weekend or New Year's Warrior, you'll be a Dancer Warrior!
Don't miss these Specials!!! (good unitl 1/31) Memberships
Try some of our favorite songs to reset your body & soul to because we all need motivation to stretch a little more! This Chanel spot with Nicole Kidman featuring one of our cool-down favs, Debussy's Claire de Lune inspires us...."I'm a Dancer! I love to Dance!".
MaZi Dancer of the Month-
Christine L. recommends song from class "Paper Cup" by Heather Nova
Marisol's Picks-
Anything by Phillip Glass
Arvo Part's "Spiegel im Spiegel"
Morning Jacket "Dondante"
Julee Cruise "As the World Spins"
Earilmart "1st Instant/Last Report"
Albert Hammond "Scared"
Ziba's Picks-
Debussy-"Claire de Lune"
Lana del Rey- "Videogames"
Kings of Leon-"The End"
The National - "Sorrow"
Eminem- "I Need a Doctor"
Invert- "Yumeji's Theme"
Fisher- "Breakable"
Air -"Playground Love"
Philip Glass- "Mad Rush"- My absolute FAV!
Most of these tunes are very introspective and are perfect after an intense workout where you need to regroup and come back to earth a bit. Also great for reading to.... enjoy!
Spotify Link: #NowPlaying MaZi's Fav Cooldowns on #Spotify
MaZi dancers, YOU get 20% off the most coveted show store in Chicago... City Soles! Want to order online and ship anywhere as gift?They've got that too, check out citysoles.com, just type code "MAZIDANCE20” to receive 20% OFF all merchandise at CitySoles.com until 1/15/2012. Or go downstairs and try them all on to your heart's content.
Watch this fun video on MaZi brought to you by City SolesTV. For those of you on TEAM BABY JANE, she's in there too. YAIY.
“For women, shoes are the most important. Good shoes take you good places.”
Feeling and being stressed is not news. But when is it beyond "everyday" stress? A couple of months ago I was feeling like a monster. Not in the fun Lady Gaga's little monster type of way, but more like the type that growl, stay awake all night, then can't wake up, devour a town's worth of caffiene, and was bloated and short-fused. I felt like I was constantly dragging in a way that I hadn't felt before or at least since grad school.
I would've never known to seek help for a condition responsible for this, but fortunately I was going to a holistic approach chiropractic doctor for usual aches and pains. After having an exceptionally bad couple of weeks of pain, he pointed out that we should take a step back and figure out what was going on in my body that was causing the break down.
The first step was to take a test to see what my cortisol levels were doing. Even though I was a bit skeptical, my vanity was curious because I had read that inbalanced cortisol levels cause weight trouble. The test consisted of a painless saliva test that showed that [they] were out of whack and he diagnosed me with adrenal fatigue. I had never heard of it but he explained that it's a common ailment, and very treatable with the right supplements and lifestyle changes (no medications to take with unknown side effects).
I'm oversimplifying the condition here, there's many hormonal, sometimes environmental factors involved and it is usually set off by a major event, i.e. changing jobs/cities, serious illness, etc. You can read more about it here: http://www.adrenalfatigue.org/.
After a couple of months of treatment I feel like myself again; wake up early feeling refreshed, sleep well, even-tempered, less achy despite my heavy training schedule, mentally focused and feel my metabolism responding too! Everyday I talk to so many people that sound like I used to a few months ago that I can't keep this discovery to myself. If any of the symptoms resonate with you, give Dr. Michael Pontarelli a call at Windy City Wellness (windycitywellness.com), and start the New Year feeling brand new! You don't have to feel like a monster but you can date one if you'd like. :)
As you are working on getting stronger, or trying moves you are not familiar with you may experience a couple of warning signs along the way. Here are usual suspects, along with some things to try to get you through or to prevent them! (Disclaimer: When starting any new program or if you experience discomfort or pain please visit your doctor).
1) Shin Splints- Roll through your feet while landing hops and jumps. Make it a point to complete stretches in the warm-up/cool-down and get to class early to stretch on your own. Watch for more tips: http://youtu.be/Xdua3AaB0zY
2) Funny Knees- If your knees feel "funny" as in not tracking correctly or feel achy try stretching your quads so that they don't start pulling your knee caps up. Using a foam roller or myo-ball, spend time rolling yourself out; http://www.nomeatathlete.com/foam-rolling/ for examples.
3) Lower back pain- Give your hamstrings some love! Use the foam roller as depicted in link above or spend time on one knee, opposite leg stretched in front, knee straight,flexed foot, hips off your supporting foot, and gradually bend forward to release your hamstring, calf and arch.
PREVENTION IS BEST
Taking the time to stretch before, during and after class goes a long way.
1) If you're late to class, take 5 minutes to warm yourself up (as done during class warm-up) before joining.
2) Take breaks! During class, repeat stretches done in warm-up and cool-down throughout, especially as you work on getting stronger.
3) Pay attention to the warm-ups and cool-downs of class, so that you can replicate them if you're late or if you are working out at home or going for a run.
4) The cool-down section of most classes at MDFC are designed to stretch and get your body ready for recovery. Somedays you may need more, listen to your body and stretch after class before you run out and go about your day.
5) Above all, listen to your Body so that you can keep dancing!
Dear MaZi Dancers, we have a couple of wonderful events for you to be part of if you'd like to give back. Email us at mazidancefitness@gmail.com for more info!
1) Zumba at Bethesda Home (bethesdahome.com)
Come for a free Zumba class while we entertain the folks at Bethesda Home together! We think the beautiful lively rhythms of this class would be great way to liven up the resident seniors' day. This activity will take place on a TBD Sunday in January from 10:30-11:15 AM.
Bethesda Home: 2833 NORTH NORDICA AVENUE • CHICAGO, ILLINOIS 60634
2) The Chicago Dance Marathon for Children's Memorial Hospital 3/3/12
Emily Schwabero is leading this great initiative and can be reached at eschwabero@gmail.com for more info.
"This is such a rewarding experience and it's nice to have a supportive team to keep you motivated throughout the day! Everyone at MaZi has a lot of energy and big hearts that the kids from the hospital would love to dance".
Everything in the media right now is "how to work off your turkey dinner", "how to burn pumpkin pie seconds", and to us not only does it does develop unhealthy habits, it is definitely not fun. So instead of trying to get in a million classes, runs, and who knows what else in order to cancel out your Thanksgiving meal, we suggest you enjoy every bite and remember that the next amazing holiday meal is just a soiree away so there is no need to have it all that ONE day.
The best thing you can do for yourself starting this week through New Year's is keep a workout
schedule despite the hefty social calendar. You will be able to take out your built up holiday stresses in class, and have your endorphins come out and play decreasing your cravings for unhealthy food habits. Don't waste time on guilt this season just be grateful for great food & company and keep dancing!
oil and vinagar dressing (1/4c apple cider vinagar 3/4 olive oil, salt and pepper add sugar if too tart))
1. cut squash in half and take out seeds 2. rinse seeds from flesh and place on baking sheet, coat with salt and roast for 20min 350. (keep eye on them, might need to move around half way through) 3. roast halved squash in baking dish, cut side up 350 for about 50min (fork tender) 4. let cool and take fork to scrape out center and put in large bowl add roasted red pepers, goat cheese, and slowly add dressing so it's not too wet 5. Toss and serve warm or cold right before serving add roasted squash seeds
Roasted Brussel sprouts with a twist
1.5lbs brussel sprouts trimmed and halved
2tbsp extra virgin olive oilseeds from 1 pomegranate
2tbsp pomegranate juice
1tbsp honey1/2c chopped hazelnuts
1 lime zest
1 orange zest
oven 375
Roast brussel sprouts with evoo salt and pepper in oven for about 35mintransfer to bowl and add pomegranate juice, honey, Pomegrante seeds, hazelnuts and zests. Add more salt if needed. For more healthy recipes, contact Rachel at www.RachelMassage.com
Stephanie:
Phinie Salad
My go to quick and easy recipe: Spinach salad topped with walnuts, goat cheese and beets dressed in balsamic dressing. Easy to prepare and super tasty!
