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!)
So Dorian is our wunderkind , a breath of fresh air. His classes make you fly and have you feel like you were born a dancer, a hip hop artist even. He is classically trained in various dance techniques including ballet, jazz, modern, and hip hop. He is ONE to watch, learn a bit about him!
How do you relax?
-Easy! A couple of ballet bar combinations to a series of Adele songs, bliss! Stretching the muscles and expanding the mind.
How do you rev up?
-Loud music! I recommend everyone find a theme song, you can't help but feel energized when your anthem is blaring.
What fashion item can you not live without?
-Cut up T-Shirts!
Go to healthy snack?
-A banana and a slice of toast with Nutella (Yum!).
Fave indulgence?
-I'm a total gamer! Modern Warfare 3 on the Playstation is my addiction. Who would've guessed?!
What do you like about teaching at MaZi!?
-More like what DON'T I love about teaching at MaZi! Seeing people's appreciation for music and movement and the sharing of such positive energy in class is by far my favorite aspect that MaZi has to offer. The community established in the studio is rewarding even outside of it, and I love that I get to be a part of it.
Song that keeps you going?
-Faith by Dawn Richard, a song about being able to make it through adversity because there are those who have faith in you :)
Fun fact?
-I have a fond appreciation for writing and reciting poetry. I'd also love to hear from any poets we may have at MaZi!
#1 Fitness tip?
-When taking your body through dance movements, making sure you give a full range of motion (deep into lunges, far into stretches, and topped with full energy) maximizes your workout and increases your stamina. Sweat is your friend!
Stand up straight! You've heard it before...... But why should you bother?
Physiologically speaking, good posture is essential for proper breathing, keeps your spine happy and core engaged. But let's talk about what is more tangible: looking good!
If you stand up straight you will be forever young (poor posture significantly ages you), you will appear leaner and more confident, which is attractive in any situation. Whether you are at a work function, meeting a new people, or out on a first date projecting confidence and presence are key!
The strength classes at MaZi really focus on developing an intuitive posture. All the technical things you work on in class will become second nature and you WILL start carrying yourself differently. We recommend any of the Ballerina Bum classes & Intro to Ballet.
Some of our favorite posture enhancing exercises to do while out and about are:
-Towel-arch stretch: Grab a medium-sized towel and hold both ends, starting a bit wider than shoulder width. Hold the towel out in front of you with your arms outstretched. Now gently swing the the towel over your head going a bit wider if you need to in order to take it all the way behind you creating an arch and bringing it back and forth from back to front. Keep breathing, try to lengthen your neck and open your chest. Try doing this about 10 times each way and you will really feel the stretch throughout your upper body creating length.
- Discreet standing abs: Anytime you are standing or sitting, think about opening your chest, drawing your shoulders into your back, lengthening your neck from the back and pulling your abs in and up. Play around with the counter activation in your muscles and think of continuously spiraling upwards from your core. If you do this correctly, your abs will start get achy as when you do an ab series and you will instantly start breathing better. Better breathing is underrated, but you will find that when you breathe properly you release tension, feel more alert & it's helps your metabolism (oxygen is THE key in burning calories as it converts them into energy).
So we all try to protect our face in Ballerina Fight Club, but recently Cassie, a dear MaZi dancer, asked us how we keep our faces clear despite working out as much as we do and we have to say we were a bit surprised because we do breakout but thought it was a great question!
Oily skin -Zi
I have oily skin so what has worked best for me is to wash my face BEFORE I sweat all over it. Then after class, I just rinse it with cold water but don't wash it with soap again so that I don't over dry and send signals to my oil glands that they need to go into overdrive and produce more oil. I do this in addition to cleansing it in the AM and PM.
Cleansers that have really worked for me are: Clinque's face soap $12 (mild formula in winter, and oily formula in summer) or Biore's 4 in 1 detoxifying cleanser $8.
Since it's not convenient to carry your cleanser all the time, some great options for cleansing before your work-out are:
Amore Pacific Treatment Cleansing Tissues $40
Olivella Cleansing Tissues-$7
Dry skin- Ma
I started breaking out recently and therefore washed my face
more but my issues only got worse. I
commented my concerns to Jenn Dies form Golden Girl Chicago and she suggested aloe, and Ceravae to balance out my skin’s natural pH balance. I feel
it has significantly helped thus far, and my breakouts are under control.
Since
my skin gets so dry in cold weather, I needed something that would gently cleanse and hold my
skin-nourishing oils. I was cleaning my
skin with harsh chemicals that were drying it even more causing my skin to
produce too much oil. Now, I wash my face just once a day with moisturizing products. We will see how this works in the summer, I might have to switch to Zi's routine. :)
Whatever type of skin you have, it is always a tricky balance when you are working out regularly and also having to protect it from the sun. Favorites are super light sunscreen: La Mer SPF Protecting Fluid $70 & Neutrogena Sheer Dry Touch Sunscreen (up to 110 SPF!) $9.
For personalized skin care questions or concerns we recommend a consultation with Jenn or someone on her team at goldengirlchicago.com, they're amazing!
In order to change your body & bad habits, you only need ONE THING....COMMITMENT! Work for the body you want, stop talking, start doing! No matter if you've succeeded in achieving your goal setting for 2012 or if you're starting from scratch, you will emerge from this weekend feeling ready for spring and looking HOT!
This Thursday we've got a great group ready to go; join us for the camaraderie & life celebration via fitness. Chicago has been kind to us by bestowing the perfect concoction of weather & an amazing community of locally owned businesses to bring you the experience of Ballerina Bronze Bootcamp; Golden Girl Chicago, Allegro Dance Boutique, Urban Wellness Chicago, & Skinny Socials!
Watch our 2nd installment teaser here!
Our 4 day journey of pushing your physical limits start with classes with Marisol & I, a dietary plan of action, and little treats along the way such as:
Exhibit A: Our favorite Golden Girls! Amie & Jenn
Check out GoldenGirlChicago.com -Find out why why Golden Girl has been named best sunless tans by NBC, CBS, Timeout Chicago, Daily Candy and more!
Exhibit B: Allegro Dance Boutique Trunk Sale
Grab unique dance fitness pieces from this locally owned boutique that is the authority in dancewear!
Vibrant Spring Colors!
Exhibit C: Massage! Say AHHH! We'll have complimentary chair massages on Sat./Sun. and great specials for the weekend! 60min=$50, 90min=$80, 120min=$120!!! Schedule yours appointment ASAP! (not to be combined with other offers) urbanwellnesschicago@gmail.com or 773-567-0237
Remember you only regret what you don't do. Sign upHERE today!
Throughout the years, I've tried different cleanses: Candida cleanses, juice cleanses, the Clean cleanse, etc. I tried a "Juice Cleanse" for a week and more than anything felt it was a will power exercise. I didn't look or feel much different after it, perhaps because my eating habits are already relatively healthy. My personal take-aways during that week:
* Fluctuations in energy: either had more energy or no energy
* Mindfulness about what I was putting in my mouth
* "Clean-slate" mentality
* Dizzy
* Feeling of superiority (I don't need solids!) LOL
* Lazy digestion after resuming eating (ahem)
* A glow to your skin that could be attributed to eating nutrients or a glow that maybe a certain hunger madness produces, who knows?
* Mental difficulty in restarting solid food
My conclusion was that it is not for me. My body responds and looks the best when I eat good food including some juices; the kale based green juices, beet/apple, etc. I'm very sensitive to sugar so when I just pour sugar in my system in fruit/vegtable juice form (or otherwise) I don't feel good. My body doesn't like extremes and my performance suffers including my stamina, muscle tone and weight if I go there. On the other hand, some people thrive on juice cleanses. Are you one of those?
Here are 2 opposing views on juice cleanses. I love learning from 2 very different viewpoints, and this can maybe help you make up your mind on where you stand. AGAINST
This is a smart article I found in Women's Health magazine: http://www.womenshealthmag.com/weight-loss/detox-diet-side-effects
Thinking of signing up for a fruit juice cleanse? You might first consider
how your body reacts to a week with no protein or fat and fewer than 1,000
calories a day.
After the first sip Your brain's
hunger signals are answered with a dump of pure fruit-juice sugar. And don't get
any ideas—veggie-based cleanses aren't any healthier.
The sweet stuff prompts the pancreas to squirt out insulin, which moves
sugar—now in your blood in the form of glucose—into your cells. After 30 minutes As your cells suck up the glucose, your
blood sugar level can start to plummet and you may feel dizzy. Meanwhile, lacking enough calories, your body is operating off its supply of
glycogen, a form of short-term energy stored in the liver and muscles. After two days With each shot of juice, your insulin
levels skyrocket, then crash. Your glycogen stores are pretty much gone, leaving
your tank on empty—and you feeling weak and listless. Since you're getting only about half the calories you need, your body draws
on two long-term power sources: triglycerides, a type of energy stored in fat
cells (woo-hoo!), and protein, taken straight from your muscles (oops). You
begin to lose muscle mass, even if you're still exercising every day. After three days Your brain is not happy. It enters into
semi-starvation mode and gobbles ketones, fuel that comes from the breakdown of
fat. Ketones work, but they're like low-grade gasoline; as a result, you may
feel unfocused or irritable. (Any "mental clarity" is likely due to a strong
placebo effect.) Sans a fresh protein infusion, your brain is also lacking amino acids, the
raw materials that neurotransmitters need to maintain your mood. If you're prone
to depression, you may start feeling blue. The proteins in your shrinking muscles break down into ammonia and uric acid,
unwelcome chemicals that invade your bloodstream. Now your kidneys are busy
detoxing your detox. Stay near the bathroom: The juice's high carbohydrate load causes a surfeit
of water to enter the intestines. That extra H2O in your gut means you're apt to
get diarrhea. After four days With no food to digest, your small
intestine feels ignored. Its villi—the rows of tiny fibers that move food
elements into the blood—start to atrophy. Your diarrhea may get worse, leading
to dehydration... and there goes your rosy glow.
On the eighth day Solid food!
But uh-oh—you've lost muscle. Even if you go back to your regular eating habits,
you now have less muscle mass to burn those calories; instead, the calories are
more likely to be turned into fat. (Hence, one reason yo-yo dieting makes it
harder to lose weight: Your reduced muscle-to-fat ratio messes up your
metabolism and makes calories much harder to work off.)
3 Reasons Why Juice Cleanses are Awesome Today I concluded a 6 day juice detox. I just had my first meal since Sunday night and no, I don't think it’s that crazy. I'm clearly not qualified to give medical or nutritional advice, but I'm feeling motivated to share my candid thoughts on juice cleanses.
My first liquid fast started at a juice fest in Miami 2 years ago. It was OK (a bit heavy on getting in touch with the goddess in me for my taste) but it kept me busy and gave me a few hundred hungry people with whom I could commiserate. After the 2 days, I kept going, and never looked back.
Over the past few years, I’ve done the juicing thing entirely on my own on maybe 4 occasions, and I get more out of it it more every time. This week, I really needed to cleanse my body (last weekend was Wine and Food Festival), but more so I needed to hit refresh on my mind and spirit (yep, 2012 has been one of those years). That’s the part that people don’t realize…how abstaining from food for several days sharpens your mind and increases your clarity at least 2x. It’s like Aderol, but much cleaner (and oh ya, much better for you).
My reasoning as to why this happens is pretty simple. Since we use 60-80% of the energy from what we eat on actual digestion, when we have nothing to digest we get a 60-80% energy bonus to use. There’s no loss of fuel as you would initially think–our bodies easily turn fat, toxins, and other stuff into energy when they have to, and there is enough junk in each of us to last longer than we would believe. As long as we have nutrients, which I’ve been getting from juices, our bodies and minds function totally fine, and operate at an even higher level. We feel not only amazing, but focused, alert, and well…high. It’s not an accident that guys (prophets, avatars, guru-types) since the beginning of recorded history have been fasting to connect with God, or go into the desert and come back with big big ideas. That’s how it works, and that’s how it happens.
Now, I’m not going to mislead you. The first few days royally suck. Day 1 (and Day 2), I’m dying of hunger. My body addresses me and says “Bro, this isn’t our deal. This is not OK. If you’re not gonna feed me, I’m going to make it hard on you.” On Day 2 (and beginning of Day 3), my body decides to play dead like Ferris Bueller playing hookie from school, cold clammy hands and all. Total rebellion. But having made it through the hard part, now I know these tricks, and I know that if I make it to Day 3, something changes. My body finally accepts my decision to fast, and the hunger/tiredness softly evaporates. What’s left is this alertness. This mental and sensory acuity. It’s fantastic and from Day 3 or 4 I begin to wonder why I even eat food. How is it that when I eat a steak or burrito, I need to take a nap, and when I’m on day 4 of starving myself, I’m flying from one task to another? It’s remarkable.
So here are my unqualified and somewhat unexpected results and takeaways from juicing:
1. Productivity through the roof – You wake up energized, you go to bed energized. You don’t complain about extra work and you don’t daydream. You’re in the flow. (btw, I’m writing this post in one 60 minute sitting. not normal.) Obviously, since you don’t need a lunch or dinner break, and your friends avoid you, you have more useable hours in the day. All this is true.
2.Difficult decisions become less complicated – When your brain works better, you have more resources with which to solve problems. Also, not eating takes you out of the social game, and gives you space to be with yourself to deal with the real issues. Alone time can be painful, but the benefits it yields are undeniable. You sort your shit out.
3. Your body is a well-tuned instrument – You would think that you would be lethargic, sleepy, and weak. No such thing. Maybe it’s life after the toxins leave your system, maybe is the fat being burned off your abdomen, but your body starts feeling “better.” Healthier. And when you start eating again, you get somewhat of a fresh start.
I’ve always stopped at Day 5 or 6, so I can’t speak for going any further on this. At some point, I’m pretty sure it becomes unhealthy to continue starving yourself, no matter how good it feels. I’ve always been at the top of my detox “high” when at the point where I resume eating…and I think it’s fine. It keeps me excited about the next time I decide to do it.
I hope this honest and somewhat acerbic reflection gives you a fresh perspective on juicing. Clearly, I'm a believer but I'm highly interested to hear if anyone has something to add or has a different experience with the process. Looking forward to replies...
Fascinating right? Such different perspectives, neither is right or wrong! Thoughts?
Kiley is an architect, a life-long dancer and started out her dance fitness career with us at MaZi in October 2010!!! No matter your dance fitness level, Kiley's classes are challenging (legs, butt, burn!), easy to follow, catch her in Zumba & WERQ classes.
Kiley, in one of her Spiritual Gangster top!
How do you relax?
-I'm a couch potato at heart. So relaxing on the couch with some bad reality television does the trick. Gotta keep up with those Kardashians, right?
How do you rev up?
- By listening to music, especially rap and hip hop. Really any song that makes we want to get up and dance will do.
What fashion item can you not live without?
- I love, love, love my Rich and Skinny Jeans. There is never such a thing as too many pairs.
Go to healthy snack?
- Breakstone's 2% cottage cheese. No other brand will do. :) Lots of protein, very little fat and keeps you full.
Fave indulgence?
- Too many to name....Ian's mac n' cheese pizza and anything from Sweet Mandy B's are definitely on the list. Non-food related.....shoe shopping for sure.
What do you like about teaching at MaZi!?
- I love all the students and the friendly, inviting atmosphere. Everyone seems really motivated. Whether it is to get in shape, maintain their fitness level, or challenge themselves.
Kiley in class!
Song that keeps you going?
- Currently, "Turn Up the Music" by Chris Brown. For anyone who has not watched the music video, please do so. You won't regret it.
Fun fact?
- I lived in Italy for a year during college. I love to travel and I can't wait to plan a trip back!
Kiley's #1 Fitness tip?
- Be good 90% of the time (working out, eating well, etc.) and don't feel guilty about being bad the other 10%.
Last weekend I stole away to visit one of Ma and I's previous homes: Minneapolis, MN! I want to share some highlights of the weekend as it was the perfect time to "walk the talk" of looking for ways to be healthy even being out of the daily routine including eating right and exercising. For your next weekend getaway challenge yourself to HIT REFRESH without compromising your habits.
Friday 11:30 am LAND AT MSP
I take some time to do some breathing exercises after being cramped on the plane.
11: 45 am NOSH
My pre-packaged snack of "Kind" Bar, hard-boiled eggs, cheese stick and apple saved the day, otherwise I would have unwisely skipped lunch since I wanted to visit Lake Calhoun before a hair appointment at 2:00. (For more meal ideas & tips, email us at mazidancefitness@gmail.com or check out our previous blog post My 3 Power Breakfasts!)
12:10 pm LOST
I'm lost in St. Paul, why am I so bad with directions, didn't I live here?! Thank goodness I ate.
12:45 pm LAKE CALHOUN FIX
I had planned to just stop by and take in some breaths of fresh air but the scene was so breathtaking I HAD to run around the entire lake (3 easy miles compared to Dance Cardioin my jeans and sneakers. Thankfully, I had my Spotify playlist ready to go on my phone, so easy! I listened to FEB LOVE!, a great combo of rev & chill. http://o-pen.spotify.com/user/121711395/playlist/4jmvefrWgtFCCSz05t6lBl
Skyline, frozen lake, 35 degrees and memories! AHH
1:00 PM SASH SALON W/ SOULMATE COLORIST, MISHA
I was happy to squeeze in a much needed highlighting appointment and was feeling so vactioney that I almost accepted a glass of Vouvray, but changed my mind when I realized that I was heading to happy hour with my ex-co-workers immediately following the appointment, instead I eat the rest of my pre-packaged snack: dark chocolate almonds.
5:00 PM HEAD TO CRAVE GALLERIA
My heart was full of joy as I see my old corporate family including my old boss and Liz, easily the brightest creative I know and who planted some of the initial seeds to start a dance business! Anyway, it could've been a pass to eat WHATEVER. Fortunately there was healthy food, so I have one glass of wine, a seaweed salad, hummus/veggies, and 2 tuna rolls. There's pizza on the table and I promise myself that I can have a slice if I finish my healthy order first. Guess what?! I'm too full for pizza so I will have to wait till next time.
Saturday 9:30 AM BREAKFAST
I stayed at my dear friend Madhu's place over the weekend and since she's expecting (yaiy!!), she has tons of healthy food. I have eggs, blueberries, and a few bites of homemade buckwheat walnut pancakes, yum!
3:00 pm BITS & BITES
Madhu and I head to the Galleria Shopping Center and have fun trying on dresses, and decide on Tocca's "Stella" perfume, a clean, sexy fragrance and rather rare. A snack follows: Fruit smoothie for her, Fresh Veggie Juice and Chicken for me.
6:00 pm BREATHE
Literally. I practice my breathing exercises again (great video for proper breathing here) and unwind thinking about all the things I'm grateful for, before heading to a girl's night-in dinner!
Maddie & I ready!
8:00 pm DINNER PARTY
My new friend Edessa, has made us a complete Japanese meal from scratch! Variety rolls, sushi, veggie rolls, egg rolls and you name is on the menu, so healthy! (click here for her yummy spring rolls recipe)
Sunday
9:00 am FEED THE SPIRIT
I'm fortunate that one of my good friends is game to head to my favorite church for services with me, the message this AM speaks to me literally: "Help others carry their loads, and allow others to carry yours". :) For some lovely spiritual quotes, no matter your beliefs, see these from my favorite Saint, Mother Teresa.
Brent and I with our free bread slices!
10:30 BRUNCH @ LINDEN HILLS
We head to this cute little spot that has the most amazing bread ever: Great Harvest! They give FREE slices of bread, so I select a cinnamon chip scone and pick up a loaf to bring home to my hubby. After that, we head to Zumbro's and I have a Mexican style eggs with salsa and corn tortillas.
1:00 PM ANOTHER HIKE, A LITTLE CHOREO
I was supposed to either go to Zumba with a friend or take ballet at Minnesota Dance Theater, which I love to do when I'm visiting anywhere to get ideas, but brunch ran a bit long. I go back to the Chain of Lakes for another run and take the opportunity to choreograph a bit while strangers stare. Who cares, I don't live here anymore. :) You can always do MaZi's 25 min on-the-go Zumba class HERE!
5:00 PM WINDING DOWN
Perfect gift!
After a bit more shopping and visits with friends, I stop at a local massage place for a Deep Tissue. They're all booked, so I will have to wait to come back to Chicago to book a massage at either Windy City Wellness with Rachel or Urban Wellness with Megan or Terri immediately!
8:00 PM TAKE-OUT & GOSSIP& VOSGES
We order some veggie-loaded dishes from a local Thai hot spot; The King and I, and Madhu and I wrap up our gossip for the weekend and finish off dinner with some exotic caramels I brought her from VOSGES. http://www.vosgeschocolate.com/!
Monday
7:30 AM TAKE-OFF This girl from TX, with a NY complex, who breathes Chicago, is a Minnesotan at heart. :)
