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JAN/FEB MAGAZINE 2013


CONTENT

1. Sarah’s bit of babble – New Year’s Resolutions!!!!! 2. Shrink that Belly Fat – Top Tips! 3. Free Weight Loss Consultations 4. The latest HOT new workouts…Metafit & Kettle Bells! 5. FLABeLOS 6. Up to date Timetable


Hi Dancefitters Happy New Year! Where did January go? We’ve had floods, snow drifts, more floods, now wind (no comment!) and you just wait until the summer when we’ll get a hose pipe ban because it’s too hot! Not a great start to the New Year admittedly weather wise. Has the ‘weather’ affected your New Year’s Resolution of getting fit and healthy? MMMM! Now you all know me by now (and if you don’t then come and chat to me, I don’t bite (much)) and I hope you don’t mind me speaking the truth here, but we’ve all done it, every January we make the same old New Year’s Resolution to ‘lose weight’ yet again, maybe attend a class once a week, start eating lettuce and wonder why we’re not losing weight! Then we get disheartened and fall back into our old habits of poor eating and no exercise by March because we haven’t lost 2 stone! I’VE DONE IT – 1000’S OF TIMES! Now here’s a few reasons why I think it happens and how WE can HELP you overcome these hurdles:1. We expect to lose the 2 stone we put on over Christmas in about a week! Sorry girls but it’s going to take more than exercising once a week and eating nothing but lettuce! How can we H.E.L.P you? Book your FREE consultation with me and we can access your goals, lifestyle, nutrition and the best way forward for you to lose those extra inches. Contact me on 0116 3192023

2. We drag ‘a friend’ along to class with us, she doesn’t really want to go, she’s just keeping you company. She stops going after a few weeks and you don’t want to go on your own, so you stop going! How can we H.E.L.P you? All our instructors and clients are friendly and approachable and many ladies attend classes on their own. Do it for you! We all have choices in our life and don’t let anyone else’s decision influence what you want to achieve. We are here to support you.


3. Find a class that you enjoy – if you don’t enjoy it then you are more likely to quit! How can we H.E.L.P you? We do like to have fun in our workouts and we like to think you do to, but there will be certain classes that are just not for you. Come and chat to us and let us know the sort of workout that you do enjoy and we can point you in the right direction.

4. Excuses, excuses, excuses – let’s blame everyone else why we can’t eat healthily or exercise! Here’s a few of the excuses I’ve heard over the years: 

 

Eating healthily is too expensive – rubbish! Fruit and Veg is really cheap from the MAHOOSIVE market in Leicester or try Aldi. I’m too tired – Exercise boosts your energy, gets the blood flowing and stimulates your happy hormones! It speeds up your metabolism and helps you burn calories even after you stop exercising! What’s not to love about that? I can’t afford it! -Running is free! What can you cut out in order to pay for a class? Cigarettes, Eating out, Magazines? I don’t have time! - Schedule exercise in as part of your day. Book your classes in advance or arrange to meet someone there and then you are more likely to stick to your appointment! I don’t want to go on my own! I’m worried people will laugh at me - Everyone attended their first class and felt the same at some point. To be honest – noone cares what you look like as they’re too busy worrying about what they look like! Sorry but that’s true! Can you add anymore to this list??

Whether you relate to any of the above or not – remember you do have a choice in life and if you always do what you’ve always done, you’ll always get what you’ve always got!


SHRINKING THAT BELLY FAT – Top Tips ‘Diet’ – the word Die with a T on the end!.. We stop eating ‘properly’ and still can’t seem to lose the weight. Why is that? Well your body goes into starvation mode and wonders when it’s going to get ‘fuel’ again so when you do eat; your body is just going to hold onto that food for fuel. Would you like to find out your daily calorie intake? Then log onto http://www.dancefitstudio.myforever.biz/nutrilean AMR = Active Metabolic Rate – The amount of calories you need if you’re exercising BMR – Basal Metabolic Rate – The amount of calories you need just to survive on a daily basis.

We’re not sure what to eat What does a balanced diet consist of? It must be good for me it says Low Fat on it! What’s a Carb? What’s a Protein? What’s the difference between Trans Fat and Saturated Fat? We don’t all need to enrol on a nutrition course (you can if you want to) but just a little bit of basic knowledge does go a long way in understanding what is deemed healthy and unhealthy in the food choices that we make. For example: Your daily sugar allowance is up to 90g per day. One teaspoon of granulated sugar = about 4g sugar. Fruit and Fibre Cereal (per 100g) = 24g sugar – 6 teaspoons of sugar Muller Light Yoghurt Strawberry = 12g of sugar – 3 teaspoons of sugar Can of Coke = 39g of sugar = 9-10 teaspoons of sugar!!!

So you can see just with those examples it doesn’t take much and you’re on your way to that 90g of sugar per day! BTW – its sugar that makes you fat not fat! SO CUT IT OUT and lose that Belly Fat!


There are so many ‘simple’ things you can change in your day to day life which will help you to start losing that Belly Fat. We can all follow ‘diets’ and ‘count calories’ and have ‘cheat meals’ but at the end of the day it’s the quality of the food that we put into our mouths that’s important and NOT the fact that xyz chocolate bar has less calories than a normal chocolate bar – ARGHHH!! Where’s my soap box? I’m very passionate about losing weight the sensible way and have, probably like a lot of you, tired many ‘fad’ diets only to put more weight back on over time. I was also very confused to what the best way was to lose weight and the sort of exercise I should be doing. Do I do Cardio or resistance? What’s the difference? I was leading a very busy life, working away, very stressful – when am I going to find time to exercise? Then the children came along and that good old vicious circle of I ‘need’ to lose my baby weight NOW! But I’m too busy and too tired to exercise and I really don’t know what I should and shouldn’t be eating to be able to lose my baby fat! It’s taken me a long time to figure out what’s best for my body (because everyone is different) and now I want to share with you how you can find out what’s best for your body and keep that weight off FOREVER! Book your FREE Consultation and Free Mind Set Assessment Today! Contact Sarah on 0116 3192023 Or email sarah@dancefitstudio.co.uk

Which would you like to be? Stronger? Firmer? Slimmer? Fitter? Sexier? Confident?

The aim of this programme is to HELP you achieve all of the above.


I don’t want you to go through the Dieting Hell I’ve been through – trying to lose my baby weight and Yo-yo dieting since my 20’s! I want to HELP you get your Life back on track and so I would like to offer you a FREE Consultation with myself and FREE Mindset Assessment (Normally £20) to see if you are ready to make those changes to your life.

Quick and Easy Programme to Follow – especially if you’re busy and short on time! SO - ARE YOU READY TO BECOME SLIM AND SEXY FOREVER? Contact Sarah on 0116 3192023 or email: sarah@dancefitstudio.co.uk http://dancefitstudio.co.uk/healthy-lifestyle-programme/ What does the 12 Week H.E.L.P Programme consist of?  Weekly Diet & Nutritional Education straight to your inbox so you can learn how to make educated food choices for life - Sugar, Carbs, Protein, Fats, Fluid, how to read a Food Label  Goal Setting & Motivational Guidance to keep you on track  Food & Activity Diaries  Weekly Home Workouts via Private Video Link  *30 minute – One to One weekly food diary analysis & Motivational Coaching via Telephone or in person to suit your personal circumstances  Access to the Secret Facebook Group  Unlimited classes at the Dancefit Studio for the 12 weeks (don’t worry if you’re short of time and can’t make it to class – you can use the FLABeLOS machine which is just a 10 min quick programme)

What makes this course so different from all the other Diet Programmes out there?       

We have a high weight loss success rate due to the simple yet effect structure of the course. This is NOT a Diet! – this is a Healthy Eating Lifestyle Programme. We educate you about food and nutrition so you are able to make educated food choices for life Exercise is not enough if you want to lose weight – Your eating habits can be the cause of why you can’t lose those extra inches! We work closely with you to set realistic goals. We provide motivational coaching tips that HELP to keep you in the right frame of mind when losing weight. Every Body is different – therefore everybody will lose weight/tone up at different rates – we don’t make false promises – we work with you to work out what is best for you!


http://dancefitstudio.co.uk/healthy-lifestyle-programme/

Can anyone join?

 

No (and we’re not being unkind here!) One of the reasons why people ‘fail’ at weight loss is because they’re not in the right frame of mind. No doesn’t mean no forever, as we work with you to get you into the right frame of mind for the programme! Are you psychologically ready to lose weight?

How much do you believe you can lose the weight?

Where are you on your weight loss journey?

Are you ready to start your Healthy Eating Lifestyle Programme forever?

By sitting a serious of test questions, you will be able to see where you are in your weight loss journey

Why do we do this? People are more committed to the Programme because they are ready to change their lifestyle and eating habits, therefore resulting in greater weight loss success.

I don’t want you to go through the Dieting Hell I’ve been through – trying to lose my baby weight and Yo-yo dieting since my 20’s! I want to HELP you get your Life back on track and so I would like to offer you a FREE Consultation with myself and FREE Mindset Assessment (Normally £20) to see if you are ready to make those changes to your life.

ARE YOU READY TO BE SLIM AND SEXY? Contact Sarah on 0116 3192023 or email: sarah@dancefitstudio.co.uk http://dancefitstudio.co.uk/healthy-lifestyle-programme/


See what are our ladies have to say Here's some great feedback from some of the girls who did our Clean 9 and 12 Week Healthy Eating Lifestyle Programme last year. I asked ‘would you recommend our Clean 9 Detox Programme and 12 Week Healthy Eating Lifestyle Programme’? Maria De Souza – Clean 9 and Healthy Eating Lifestyle Programme Testimonial Since starting up with Sarah and her team at Dancefit Studio's, I already decided now was the time to lose weight after having my second child. After the first week of classes, I had lost an amazing 4lbs! I got talking to Sarah, and she guided me to try the Clean 9 Cleansing Programme that I started in September 2012. Three days later I was another 5lbs lighter and after the programme was completed, I had lost 9lbs in 9 days as well as my 4lbs before making me 13lbs lighter in just 14 days!! The Clean 9 Programme had set me up to continue to reach my goals and with help and support from Sarah and Hollie, I was then involved in the 12-Week H.E.L.P Programme. This was then a continuation from the Clean 9 and it actually gave me the chance to see what I was eating and what times of the month I was eating as well as why I was eating! Before, I used to skip meals and didn't really make time for myself - everything was about the kids! Since being on the 12 weeks programme, I had gained the knowledge of what my eating habits were in the first week, and what I thought was healthy to reality! The 12 week programme had given me the chance to understand my body, understand my mind and understand how to lose weight healthily, easily and happily. I had found the food I was eating the previous night was the reason why I couldn't sleep as well and why I woke up tired every morning, also, that our minds trick us into falling into bad habits. Now I eat more than I ever used to eat and I'm left feeling satisfied after dinner. Since completing the 12 week programme a week before Christmas, I had already told myself that I wouldn't put the weight back on over Christmas. I ate what I wanted to eat and didn't deprive myself over the festive period and I understood when I can do this, which made me stay the same weight throughout Christmas and didn't put anything on, which I found easy all because I gained this knowledge from H.E.L.P. After Christmas, I decided that I wanted to go back on the Clean 9 Cleansing Programme again and start again, so I did and lost another 7lbs. This then put me back on track after Christmas to get back into reaching my long-term goals and short-term goals. Since the 2 Clean 9 Programmes and the H.E.L.P I have lost a total of 31lbs (2 stone 3lbs) in 16 weeks!! This is the most I have ever lost and I feel the need to keep going. During the whole time, Sarah and Hollie were there for support so it felt like I wasn't alone.


The way I feel now about myself is so different to how I felt 4 months ago. In 16 weeks I have dropped 2 jean sizes and feel very energetic every day. For me personally, if you're on the Clean 9, I would really recommend going onto the H.E.L.P straight away as this will continue the weight loss and your head will already be in the right frame of mind to carry it on. Starting the Clean 9 the second time round was so much easier after being on H.E.L.P too, it gave me the knowledge to try so many recipes so that I was never bored and was so easy to pick what I am going to eat on what day instead of just slamming something in the oven because I 'don't have the time!' My children were fussy eaters, and since going on both programmes, dinner times have been so much better for them too, they are now trying different things! Reading labels properly has given me the knowledge to make the right decisions for myself and my young family and shopping is done in no time as we prepare the week ahead to avoid fast food. The treats that I used to take for granted as a 'quick fix' are so much more appreciated now. I can't thank Sarah and her team enough for helping me achieve what I have already. This has definitely H.E.L.P-ed me (see what I did there!!)...and hope it can help more and more people! This is not the end, it's just the beginning! Tara Definitely! Lost a stone in 10 weeks. Plan was really easy to get into and I felt like my lifestyle totally changed by week 4. Still feeling great Louise The healthy way to lose weight, keep it off AND enjoy food Chantelle Would defo recommend the Clean 9 detox. I lost 9lbs in the 9 days and not to mention all the inches I lost too. Energy levels were off the chain, my skin feels great even now a month later after doing it (eczema sufferer) and I will be looking to do it again May/June time before my hols....xxxx Maria I would definitely recommend the clean 9 and the 12 week programme! I've lost 26lbs so far, that's starting the clean 9 and going straight into the 12 week programme! Only 2lbs away from 2 stone ATM! It's my biggest achievement so far (weight loss wise!) and I feel great! I will be starting the clean 9 programme again next week (or the week after!) The knowledge I now have has set me up to succeed! As well as knowing what I should and shouldn't be eating I can also have a treat! Those things that weren't treats before and were part of everyday eating taste so much better now that I am not eating them most days! Food actually makes me feel good instead of guilty! Doing the clean 9 a second time round, I feel more confident after the first time and 12 week programme as I know the outcome, and I know what is involved! Bring on 2013!! This is the best I've felt for years! Thank you team Hollie Thompson and team Sarah Johnson ...xxxxxxx Btw my total loss of 26lbs has happened all in 3 and a half months...only 14 weeks!! Xxx


Maria (again Ha Ha!) Helloooo! Right, I know a lot of people probably take this for granted but this is something I need to shout out!! Since continuing the healthy eating lifestyle programme after the 12 weeks, I have noticed a massive change in my 3 year old and 19 month old! They are now eating so much more because they can see I'm eating the good stuff! They went from being so fussy and only eating chicken nuggets (even if I cooked them from scratch they wanted processed ones!) to now eating porridge, raw spinach leaves, brown pasta, brown rice, grilled chicken breasts, lean beef, tuna, chick peas, kidney beans, lentils, veg broth and lots of veg! Desserts have now changed to a piece of fruit or fruit salads for them and the Brita filter is constantly being filled up, they have slowed down on the juice! And to make things even funnier, my 3 year old boy who is my 'reminder' tells me 'mama no carbs for dinner!' THANK YOU Sarah Johnson AND Hollie Thompson I've been banging my head for years to break their habits, and it's finally happening! Xxxx

*********** Keep smiling and we can’t wait to Dance with you soon 

Sarah and the Dancefit Team  xxxx **PLEASE NOTE IF YOU WOULD LIKE A PDF COPY OF THIS MAGAZINE, PLEASE EMAIL YOUR REQUEST TO SARAH@DANCEFITSUDIO.CO.UK


The latest HOT new workouts…Metafit & Kettle bells Metafit The original 30 minute metabolic body weight workout that just keeps on working. An interval training class suitable for all abilities that uses only body weight and basic exercises to raise your heart rate and increase your resting metabolic rate (how quick you burn calories when doing nothing!) You'll work muscles you didn't even know you had and can help to quickly see a change in fitness levels and body shape!

Kettle bells This class is fantastic for fat loss, raising your metabolic rate, improving posture, strength and your energy levels. Kettle bell classes focus on high repetitions of exercises and exercises in a circuit to really target your muscle groups- especially your glutes! Want that pert bum by the summer and nice toned arms? This is the class for you!

20 sessions for £20! Perfect if you’re short of time! A 10 minute session = 1 hour workout! . *Advance booking required. *Must be 18 or over. *Results may vary, should be undertaken in conjunction with a controlled diet and healthy lifestyle. To book – contact Dancefit Studio on 0116 3192023


**PLEASE NOTE TIMETABLE CHANGES FOR THIS TERM** COMMENCES MONDAY 18TH FEBRUARY

2013 TIMETABLE First Floor, 80-84 High Street, Leicester, LE1 5YP Tel: 0116 319 2023 Email: sarah@dancefitstudio.co.uk www.dancefitstudio.co.uk **Classes not included in Monthly membership** ** All classes must be booked in advance** C = Cardio T = Toning

Day

Time

Class type

Cardio or Toning

Location

Instructor

Monday Monday Monday

5.30pm – 6.15pm 6.15pm – 7.00pm 7.00pm – 7.45pm

Ultimate Body Toning Zumba Kettlebells

T C C&T

Dancefit Studio Dancefit Studio Dancefit Studio

Sarah Johnson Sarah Johnson Hollie Thompson

Tuesday Tuesday Tuesday Tuesday

5.30pm – 6.15pm 6.15pm – 7.00pm 7.00pm – 7.30pm 7.15pm – 8.15pm

Zumba Zumba **Energy Blast** Zumba

C C C C

Dancefit Studio Dancefit Studio Dancefit Studio New College, Glenfield Rd

Hollie Thompson Angelica Leah Golde Sarah Johnson

Wednesday Wednesday Wednesday Wednesday

10am-10.45am 5.45pm – 6.30pm 6.30pm – 7.15pm 7.15pm – 8.15pm

Zumba Zumba MetaFit **Ballet Tone**

C C T T

Dancefit Studio Dancefit Studio Dancefit Studio Dancefit Studio

Sarah Johnson Hollie Thompson Hollie Thompson Alison Bacon

Thursday Thursday Thursday Thursday Thursday

10am- 10.45am 5.30pm – 6.15pm 6.15pm – 7pm 7pm – 7.45pm 7.15pm – 8.15pm

Zumba Ragga Fusion Zumba Sculpt & Tone Zumba

C C C T C

Dancefit Studio Dancefit Studio Dancefit Studio Dancefit Studio Knighton Parish centre

Sarah Johnson Angelica Hollie Thompson Hollie Thompson Sarah Johnson

Friday Friday Friday

10am – 10.45am 10.45am -11.30am 5.45pm – 6.30pm

Legs, Bums & Tums Zumba Zumba

T C C

Dancefit Studio Dancefit Studio Dancefit Studio

Sarah Johnson Sarah Johnson Sarah Johnson

Saturday

10am – 11am

Zumba

C

Dancefit Studio

Sarah Johnson

Sunday Sunday

10am – 11am 11am – 11.45am

Zumba Abs-Solutely Fab Abs

C T

Dancefit Studio Dancefit Studio

Hollie Thompson Hollie Thompson

Prices 1 hr class - £4.50 (£4 Concessions) 45 min class - £3.50 (£3 Concessions) £30 Monthly (unlimited classes except those marked ** on the timetable)


Jan/Feb Magazine 2013  

Dancefit Magazine Shrink That Belly Fat!

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