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Hello my fellow Zumba fitness instructors!! I have been asked several times about proper warm-ups and cool downs. By textbook, a WARM UP is to prepare the body for vigorous exercise and may reduce the risk of injury. When I do an instructor training class for group exercise or Zumba fitness master class I always tell my students to think about what they are going to be doing in class and to use the warm up to get the body ready for those types of moves. For example, inZumba (Latin type classes) you want to warm your class up with directional movements, arm movements, hip movements and feet movement to name a few. When planning your warm up you want to keep this in mind. LASTLY, your warm up should be very carefree…I usually don’t choreograph this portion of my Zumba class.

I just MOVE, focus on what I mentioned above and use this time to GET IN TUNE WITH MY ZUMBA CLASS. I usually talk and “have fun”, make eye contact and smile at each person and I also watch my class and see how they are moving with these basic moves in the warm-up it usually tells me a lot. I can then adjust my Zumba class accordingly. If there is a new move in one of your Zumba routines, the warm up is a great place to “show it” so then when that routine comes up they have already been introduced and they will feel more accomplished when they do that new Zumba workout! OKAY…NOW THE OTHER END..THE COOL DOWN..by text book the purpose of the cool down is to provide a transitional period between the “work” segment and the stretch/muscular strengthening segments of your class.

Without a gradual cool down period, the blood can pool in the extremities immediately and cause fainting. Moderate to slow rhythmic movements for the upper and lower body will enable the muscles of the extremities to pump the blood back to the heart and brain. You want to use this time to bring the heart rate back down (100 beats or less). U really want to use the easy foot movement (side to side)…a slow salsa.. to bring the heart rate down…use movements that stretch the areas of the body that you worked in the “work” segment of your class…eventually stopping and stretching for the full range of motion.. this is where I put on some sexy salsa slow music in my Zumba workout or for other classes slow funky music and stretch and talk to the class…see how they liked it and “bond” with them…this is an opportunity to build relationships with your Zumba classes…they are your number one marketing tool! You take care of them then they will take care of you. The power of word of mouth is amazing! To see proper warm ups being used in a Zumba fitness video check out www.darsfitness.com

Also if you are looking to advertise, use key people in your classes…get email addresses…people in your classes have businesses that they can put flyer up or maybe you can get an email list from them or give the flyer to them that they can forward!!!
Next time I will be talking about liability issues, fun stuff huh!!! lol…
DAR
www.darsfitness.com

A quality sump pump in your basement is an important investment in flood prone areas. But your sump pump should be the last line of defense instead of the first. To keep your proposed basement weight and exercise room from floating away, measures need to be taken to prevent the sump pump from being needed.

When it comes to dry basements, we’ve got the Chicagoland area covered. We are Reliable Basement Services and we are proud to be a full service Chicagoland basement waterproofing, foundation crack repair, and Naperville basement remodeling company specializing in basement waterproofing. We do what it takes to give you a comfortable, dry basement. For more information visit our website at ReliableBasement.com or call us at 630 777-0539.

To begin with your home site should be graded to move the water away from your house. If an existing house has slope problems correcting the grade may require a major project, but the resulting improvement of basement dryness will be worth the effort. Also, if gutters and downspouts are not kept in good repair or are improperly installed they can allow water from the roof to seep into the soil along the foundation and leak into the basement.

When it rains you get a lot of water falling down around your foundation directly from the roof. This problem is made worse by clogged gutters or downspouts. To compensate for this you need adequate tile drainage around your foundation.

A dry well serves as an outlet valve that directs water away from your foundation. This technique is a lot less work and much less expensive than regrading your entire lot.

Another approach is to create a French drain. A traditional French drain is a simple gravel and sand filled trench that leads water away from low-lying areas.

The grading of the trench is of primary importance because that is what takes the water away from the house. Add gravel up to within 5 or 6 inches of the surface. Top the gravel with a 3 or 4 inch layer of coarse sand and cover with a layer of sod or soil and grass seed. Some experts also recommend using a perforated drain pipe in the trench to carry overflow more easily.

If water is getting into the interior some distance from the sump pump you can create an interior drain to lead the water from the lead to the pump. The most effective method is to break up the floor around the base of your walls, then dig a trench and grade it towards the sump pump. Install drain tiles leading to the pump. Once the drainage system is working cover it with gravel and replace the floor above it.

Just as settling or erosion can cause foundation cracks, they can lead to cracks in basement walls. When this happens you should contact a basement waterproofing company to repair the cracks with a waterproof caulking material. Then seal the wall with additional waterproofing coatings.

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An Amtrak vacation is something you might consider for your next vacation, particularly if that is something you’ve never tried before.  The national train network makes it possible to get around from most major cities.  Given how beautiful and interesting our country is, the trip itself can be a big part of the total enjoyment.

One of the most popular vacation destinations is San Diego.  The train runs right into the middle of town, with easy local public transportation to get you to your hotel and most of the attractions.  Compared to other parts of Southern California, San Diego is actually relatively close together.  You can even get around to a lot of vacation attractions by walking if you enjoy that.

 

There is no shortage of fun places of interest in San Diego.  You could really spend weeks at all the museums, historical places of interest, beaches, theme parks and other attractions.  There certainly would be no problem filling a busy week of vacation in this beach-oriented city.  One of the major features that San Diego offers its guests and residents alike is its wonderful, moderate weather, especially in the summertime.

Perhaps you would like to make an even more ambitious train travel event, in which case you can take the train up the coast.  It is easy to take the train from San Diego all the way to Union Station in downtown Los Angeles, with maybe ten stops in between.  By doing any of the above, it would be reasonable to engage in a one- or two-week vacation without using a car.

Of course, traveling by train could add 3-4 days to the overall vacation schedule but that could be part of the charm if you have the right attitude.

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This is a destination like no other, a sensual feast of dazzling landscapes and exotic cuisine with a remarkable variety of arts and entertainment options. The pulsing rhythms of the Meringue and the Bachata music, intriguing relics from centuries past and the sugary sands and crystalline blue waters are just a few reasons to visit the island. The Dominican Republic is a surprising place that will delight even the most experienced traveller. This is why there are many property for sale in dominican republic

The temperature on the island remains fairly consistent, hovering around 77 degrees Fahrenheit throughout the year, earning its name ‘the island of endless sunshine.’ It is fortunate that there is plenty of land for sale in dominican republic

The spirit and charm of the Dominican Republic is captured in its music, food, and national pastimes. The culture of the Dominican Republic is vibrant and expressive influenced by its Spanish heritage. Even the museums and archaeological sites are alive with antique treasures and the cavernous time capsules left to us by a long lost history.

The island boasts five mountain ranges including Mount Duarte, the highest mountain in the Caribbean, (more than 3175 metres high,) countless rivers, spectacular waterfalls and sweeping valleys, which includes a beautiful backdrop of lush natural park and exotic wildlife.

The Dominican Republic is the perfect destination whether you want to lounge beneath a palm tree on a deserted beach or try out white water rafting, scuba diving or mountain climbing; there is something for everyone on this beautiful island. There are also plenty of Villas for sale in Dominican Republic
 
Visa Information

For stays of up to 30 days, for most nationalities, a tourist card can be issued on arrival at a cost of US$10. However for detailed information on Visas then please visit our ´Links of Interest` page where you will find links to the relevant Embassies.