Yoga Home Guide to Get Moving
by Colleen Verton, Pink Lotus Yoga

Centering Pose - sit in easy pose with the heels lining up with the groin, arms stretched and resting on the knees, palms up, thumb and index finger form a circle allowing the energy to flow back into your body not just out the finger tips. Concentrate on your breathing, slow the body down, quiet the mind.

Stretch the right leg straight out from the body, toes are pointed to the ceiling, tuck the left leg close to the groin. Exhale and slowly forward fold over the extended right leg leading with the chest. Use a pillow if you wish to take the pressure of the spine. Come up slightly on the inhale, fold forward on the exhale. (5 times). Reverse the legs.

Roll onto hands and knees in Table Pose do a series of cats and cows. Cat � roll a C curve in the spine, tighten the buttocks and abdominal muscles, push through the hands to stretch the shoulders, eye gaze is down. Cow - push the belly toward the floor, eye gaze shifts to the ceiling. Follow these with hip rotations, left and right side. [more]

About Pink Lotus Yoga
Pink Lotus Yoga is an intimate studio in the heart of downtown Woodstown. The studio opened a little over year ago and caters to clients of all ages and ability levels, both male and female. The staff includes three instructors, all with 200 plus hours of certification. Each class combines breathing techniques, Vinyasa style flow and relaxation. Classes range from Gentle to Hot Power Infusion. It is the perfect place for those who have always wanted to try Yoga and the seasoned veteran. For more information, visit www.PinkLotusNJ.com.

Health & Wellness

What is ZUMBA?
by Debbie Pettit, Lady Fitness Health Spa

The ZUMBA program is a Latin-inspired, dance-fitness class that incorporates Latin and international music and dance movements, creating a dynamic, exciting, exhilarating, and effective fitness system. A ZUMBA class-known as a ZUMBA Fitness-Party combines fast and slow rhythms that tone and sculpt the body using an aerobic/fitness approach to achieve a unique blended balance of cardio and muscle toning benefits.

The ZUMBA program integrates some of the basic principles of aerobic, interval, and resistance training to maximize caloric output, cardiovascular benefits, and total body toning. The cardio-based dance movements are easy-to-follow steps that include body sculpting, which targets areas such as gluteus, legs, arms, core, and the most important muscle in the body - the heart.

ZUMBA Dancers and non-dancers alike immediately and easily master a ZUMBA class because previous dance experience is not necessary. A ZUMBA class creates a party-like atmosphere that provides a non-intimidating opportunity for non-dancers, new exercisers, or those who have previously hesitated to participate in group classes.

At the same time, dancers and veteran exercisers thoroughly enjoy the change of pace�exercising in a healthy, fun, partly-like environment. All students feel comfortable knowing that they can just go with the flow and enjoy a ZUMBA Fitness-Party. The ZUMBA program�s passionate and explosive Latin and international music rhythms motivate you during class, making you want to return again and again!

The ZUMBA program is the most effective, innovative, and exhilarating workout designed for everyone. The primary elements that make it so unique and successful are:

It�s a blast! The ZUMBA program is "exercise in disguise". Participants have a blast and don�t even realize they�re exercising. In fact, it feels so good, people want to do it every day.
It�s different! The music, the steps, the moves, the class, the energy�..nothing compares to a ZUMBA Fitness-Party!
It�s easy! The ZUMBA program is designed for everyone. People of any fitness level, from any background, and of any age can start the program right away. The program�s basic steps formula makes it easy for everyone.
It�s effective! The ZUMBA program is a cardio-based workout with components of resistance/sculpting training to tone the entire body and achieve any desired fitness goals.

The key to achieving fitness goals is to adhere to a fitness program. The ZUMBA program is so easy and enjoyable that you can�t help but want to do it again and again. The more you participate in the ZUMBA program, the better you feel. When you see your body begin to change, you are motivated to keep coming back. These positive results add to the reasons why ZUMBA classes are always full-you will quickly learn that a ZUMBA class is so easy, effective, and exhilarating that anyone can do it. The ZUMBA Fitness-Party, is indeed, great for the mind, body and soul!

Lady Fitness offers ZUMBA classes Monday, 9:30am, Wednesday, 6:30pm and Saturday, 9:15am. Non-members are welcome, separate class punch cards can be purchased.

[click here for a recipe for Debbie's Apple Cake]

Roe's Healthy News
10 Balanced Breakfasts

An ideal, nutritious breakfast contains a balance of complex carbohydrates and proteins. Think grains, plus protein, plus fruits. Examples of balanced breakfasts are:

1. Granola, cereal, organic milk*, a sliced apple
2. Scrambled eggs, toast, fresh squeezed orange juice
3. Veggie omelet, bran muffin, fruit with organic yogurt
4. Whole-grain pancakes, or waffles, topped with berries and/or organic yogurt*
5. Whole-wheat zucchini pancakes topped with fruit, milk*
6. French toast topped with fruit, organic rice milk
7. Low-fat soy cheese melted on toast with a piece of fruit
8. Low-fat almond butter on a whole-grain bagel, pomegranate juice
9. Peanut butter and banana slices on an English whole wheat muffin, organic milk*
10. A "breakfast-on-the-run" smoothie

Yoga Home Guide to Get Movingby Colleen Verton, Pink Lotus Yoga

Health & Wellness

What is ZUMBA?by Debbie Pettit, Lady Fitness Health Spa

Roe's Healthy News10 Balanced Breakfasts

Yoga Home Guide to Get Moving
by Colleen Verton, Pink Lotus Yoga

What is ZUMBA?
by Debbie Pettit, Lady Fitness Health Spa

Roe's Healthy News
10 Balanced Breakfasts