With Bootcamp starting up again and the combination of the variety of dance
cardio and fitness sessions as well as training for my first half marathon,
l am finding the importance of drinking a recovery smoothie post workout.
Good healthy ingredients that help promote quick muscle repair as well as
healing inside the body which is important for overcoming soreness and help
I have found this tasty recovery smoothie recipe which has the nutritional
value of spirulina which is a form of edible algae that boosts the immune
system, helps enhance athletic performance and promotes recovery from
intense workouts and for those of you that have experienced the DD
Bootcamps, well then this smoothie will go down well afterwards!
It's tasty and healthy.
I orange or 1 cup pineapple chopped
1 teaspoon spirulina
1 teaspoon chia seeds
Handful baby spinach or kale leaves
1 cup coconut water
Scoop of protein ( I'm using Pea Protein)
1 cup of ice.
Do Strength ‘n’ Tone?
You’ll work the major muscle groups of your upper body and lower body during a Strength ’n’ tone full body workout—plus enjoy abdominal work to stabilise and reinforce the core muscle groups. The instructor will lead the class in an assortment of exercises using your own body weight as the main source of resistance. You will learn new exercises and techniques that you can even do at home, or following along with our online classes. There are hundreds of exercises we do to keep your routine fresh and fun. Whether your goal is weight loss, toning, building your strength or increasing your fitness these goals will enhance your dancing and your enjoyment of classes.
Jacqui's Strength 'n' Tone Online Class
With daily work outs and hot summer days I am conscious of nutrition and
maintaing energy levels. So l have been refueling with healthy and
refreshing smoothies made from organic vegetables and fruit. l have also
discovered the nutritional value of chia seeds, not only do they have more
omega 3 than salmon but they help the body stay hydrated longer and retain
electrolytes. The seeds also slow down digestion helping you stay fuller
longer so it's ideal for weight loss but what l love most is that increases
stamina and energy so its ideal for runners and people who work out daily.
In fact Chia is a Mayan word meaning "strength" as the Aztec warriors used
the seeds for their long travels as a form of maintaining energy.
I m lactose intolerant so the ice and coconut water is ideal for me and its
refreshing and delicious, makes an ideal snack.
Handful of kale ( 3 large leaves stems removed) Small punnet of blueberries
1 ripe banana
2 tbsp chia seeds
1 tsp of organic vanilla essence
12 ice cubes
1/2 glass of filtered water or coconut water.
I scoop of vanilla protein powder (optional)
The original fast food; Taste the Rainbow!
Music is my relaxation and dancing is my release. I could be in the worst mood, put on some music and I’ll start to feel better, but if I have a dance at the same time by the time the first songs over I generally feel happier and in a better mood! It’s amazing the benefit of exercise especially mixed with some music and fun dance moves and you have more of a good time more than anything else. Although exercise is wonderful, makes you feel better, help clears your head and all those lovely endorphins are released into your body, reducing stress, you also need to be aware that exercise is only a portion of what you need to do if you want to achieve goals within the weight area. A little more about me; Growing up I had a lot of stomach problems, I had gastroscopies, colonoscopies and they all came back normal. I was seeing a Chronic Fatigue specialist at the royal children’s hospital who had referred me to a child gastroenterologist who after some tests, swore I was lactose intolerant. Many years I believe this was the case, changed my lifestyle and even though some problems persisted I just believed I had eaten something I shouldn’t have. While I was pregnant I could eat ANYTHING I wanted, this was amazing. After my first child I was rushed to hospital about 2 months later with gallstones. I was put on the waiting list for the removal and 9 months later it was taken out. Little did I know how much of an affect this was going to have on my life? Everything I ate, I felt sick. I bloated, I didn’t want to eat anymore, I didn’t know what to do. I ended up seeing the GP and was referred to a different gastroenterologist who sent me for breathe tests. The results were not as I was expecting.. I was negative for lactose intolerance, for years I thought I was lactose intolerant, but I never was. Second I was positive for fructose malabsorption, this came down hard, I had to retrain myself with foods all over again. I wasn’t very diligent but then fell pregnant with my second child, once again I could eat everything with absolutely no side effects, I lapped it up, probably too much, as I put all the weight I’d lost back on. After having my son, things were still good for another couple months before it all went downhill again quite dramatically. So I started on my journey of nutrition and finding a dietician who specialised in fructose, along the way learning I also have salicylate intolerance. On my journey, I had to do two strict diets of elimination and re-adding over a good period of 6 months. I did a lot of food research myself online, trying to understand it all. Over the 6 months, been on basic foods, cutting out all that junk food, I dropped a lot of weight, I started tracking my food intake, not only what I’m eating but also the amount of kilojoules. It’s true what they say, everything is ok in moderation, and you need the good fats and well as the bad. You should listen to your body; it generally knows what it wants and needs and always lets you know when you’re hungry. While I was watching my food, I was also exercising. I had started dancing about 3 or 4 months before I started paying attention to my food and in those few months not much changed, but once I changed my diet, it all just started coming off. A doctor once told me, to lose weight every main meal should have 10 grams of fat or less and every snack should have 5 grams of fat or less, which would equal to around 40 grams per day with breakfast, lunch, dinner and morning and afternoon snacks. It’s never a bad thing to pay attention to the nutritional value of everything you eat, and remember sugar also turns into fat, so even if it’s low in fat, watch out for sugar content. So a few things to remember:
Everything in moderation
Try drinking a glass or two of water (even with lemon juice if you like) first thing in the morning
Don’t forget breakfast to kick start your metabolism; it’s the most important meal of the day
Try cutting down your meal size, especially if you like to eat big. You should eat to satisfy the hunger, not to feel like you’ve over eaten and bloated (and try keep the carbs to a minimum at night, it’s harder to burn off before bed (and no snacking after dinner)) Spicy food speeds up the metabolism A lot of people have asked my secret, well this is it, combined with exercise. I am only on a wheat free diet due to my restriction and have to watch other things; I’m still learning myself about all the different things out there. But you should never deprive your body of anything, just monitor the amount and keep active! Don’t forget you have your own personal fast food service at every supermarket, there’s nothing better than fresh fruit and vegetables LOVE, MUSIC, DANCE!
Everyone can learn to stretch, irrespective of age or flexibility. Stretching should be a part of your routine, whether you exercise or not. As you age, your muscles stiffen and range of movement in the joints can be diminished. This can put a damper on active lifestyles and even hinder day-to-day, normal activities. A regular stretching program will help extend your muscles and make daily living activities easier. Here are just a few of the benefits you can expect from a reliable stretching program:
Reduced muscle tension
During the week of sweltering 40°+ weather in January, I went to the car park after work to pick up my car, only to find that the lift was broken. My car was parked on the 7th floor. I dreaded walking up 7 flights of stairs, but I found that I was able to reach the top without stopping which I would have had difficulty doing before joining DD and attending Strength & Tone classes.
Caroline Jung - Student Ambassador - Dance Dynamics