What is ZUMBA®?

You've heard your co-workers, friends and family talking about it, you've seen our crazy Katie (and maybe even Janice or Angie)  wearing clothing covered in the words ZUMBA^®   in every crazy colour imaginable around town. But what is ZUMBA^®   ?

Zumba Fitness^® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive.

Since its inception in 2001, the Zumba program has grown to become the world's largest – and most successful – dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes in over 110,000 locations across more than 125 countries.

In 2001, Club Co-owner, Programs Co-ordinator and General Manager of the Locker Room Janice Forand was at a canfitpro conference in Toronto when she first heard of this "Zumba thing" and got the 2001 DVD set for her dance enthusiastic daughter Katherine (Katie)... Katie was hooked! She loved all the different styles of dance and the music made her want to move! For the next 7 years Katie would play the DVD's and dance and move along with Beto... 

Fast forward to 2009 when Janice was getting ready to attend another canfitpro conference in Toronto and saw an Instructor Training for Zumba Fitness Basics 1! Janice signed up and the rest as they say is history! Angie trained in Halifax the following year. Not long after Janice and Angie were trained, Katie (Janice's daughter) and Kristen (Angie's daughter) received their instructor training in September 2010 also in Halifax!

Stop by the Locker Room and give Zumba Fitness a try! 

Classes are offered:

Monday 5:30pm- 6:15pm

Wednesday 7:00pm- 8:00pm

Thursday 6:00pm- 7:00pm

Friday 9:00am- 9:30am

Saturday 10:00am -11:00am (based on instructor rotation)

The Locker Room will also be offering ZumbAtomic classes 

(Zumba for Kids) 

this summer with Katie! 

To find out more about the ZumbAtomic program you can stop by the club 

or check out our website 

www.thelockerroom.ca or www.zumbatomic.com

Staff Spotlight! Katie

Katherine Forand

Katie is a canfitpro certified Fitness Instructor, Personal Trainer, CALA Aquasize Instructor, Keiser Cycle Instructor, Zumba Basics 1 & 2, Zumba Toning and ZumbAtomic Instructor and YogaFit Level 1 certified.









Katie got her start in the fitness world at a young age. As a second generation fitness instructor Katie was born to move and brings a joy and energy to all her classes leaving the participants enthused and with a smile on their faces! Katie has studied ballet, jazz and hip hop dancing and love blending the dance and fitness worlds together.

Katie is also an Early Childhood Educator and will be graduating from MSVU with a BA CHYS (child & youth studies) and a minor in History before continuing on to get her B.Ed, and then her M.Ed.

Katie is one of our Group Exercise Instructors, currently teaching: Zumba Fitness, Zumba Toning, ZumbAtomic (for kids), Gliding, Step, Strength, and Stability classes. Katie is also one of our Fitness Technicians and assists members in proper form and technique in their strength training and workout routines. Katie has also worked for Orange Julius and Starbucks Coffee Co. in Toronto, Ontario and brings her creativity and knowledgeably to her first class smoothies. Katie is one of our "tanning gurus" and is passionate about sun safety and proper indoor tanning.

10 ways to get back into fitness...

Spring has finally sprung, and change is in the air! For those of us that may have fallen off the wagon since our New Years resolutions were made here are 10 easy ways to get ourselves back on track!

1. Set small and achievable goals. This could be as basic as taking the stars to work instead of the elevator, or going to the gym three times a week for 30-45 minutes. Make these goals part of your schedule like you would any other appointment! If its not written down it's easier to skip!

2. Write down your fitness and health goals or share them with a friend or partner. Sharing your goals makes you accountable and can help when temptation or fatigue arises. Make sure if writing you goals they are somewhere that you can see them everyday!

3. Start working with a Personal Trainer! Even if you've been going to the gym for 50 million years, a PT can help establish a fun and motivating fitness routine. Trainers can help you reach your goals up to 80% better and 3x faster by properly assessing you, developing programs that fit your needs and updating them regularly, and by helping with behavioral change necessary for long term success.

4. Pack a healthy lunch and snacks the night before. This is something my Mother made me do through my whole academic life, and it works! By packing a full lunch and snacks you aren't tempted to made bad eating choices while on the go; nor are you stressed out in the morning over having to come up with a lunch 5 minutes before you have to leave for work (or school). Also by planning your family meals on Sunday and buying the necessary ingredients needed you are organized for healthy eating and far less likely to resort to fast food as a crutch.

5. Pack your fitness clothes the night before. Another idea that my Mother drilled into me from childhood. This small task, if your anything like me, can become an hour process if forgotten. By having everything ready the night before you are mentally and physically prepares to workout the next day without a time shortage!

6. Keep an extra pair of running shoes (or cross trainers) in your car or at the office so that you can have short bursts of activities at different times during the day when your schedule allows (remember those stairs mentioned earlier?).

7. Try a new activity. Tennis, golf or a new Group Exercise class; these new experience can be the thing to keep you motivated and back into a regular routine.

8. Find a friend that can join you at the club at a set time every day. For me this use to be my Father, he was great motivation, and added a little friendly competition to boot!

9. Make it fun! You'll quit if your routine is boring and unmanageable. Pick activities both in and outside of the gym that you enjoy and you'll be back on track in no time!

10. Talk to Staff and Members. Learning new tips and ideas about how to make the most out of your workouts and stay motivated is as easy as saying "Hi" to the person on the treadmill next to you!

Remember it only takes three weeks to develop a habit! So establish a set of goals and a achievable schedule.  If you start now you'll be well on your way to looking and feeling your best by Canada Day!

Canada Games in our own Backyard!

Here were are...it’s February already and the winter weather has certainly settled in for 2011. Fortunately for the Canada Winter Games committee it looks like our local ski hill, Ski
Martock, will be well stocked with plenty of snow to make the snowboarding and cross country ski events stellar! If you haven’t been out to see the hill yet, take some time to see what’s going on. All 10 provincial and the 3 territorial  flags flying at the base of the hill is impressive and makes it seem even more “real”...  Yes, the eyes of Canada and many parts of the world will be on us from February 11—27, 2011.

It ‘s a great time to be Canadian. This time last year we were living the Olympic Dream and just one year later we are able to witness the accomplishments of our future Olympians! Check out as many events as you can, and remember the names of those participating...you’ll be sure to hear them again in 2014 the winter Olympic Games in Russia!

February is Heart Month

February is not only the month we associate with  Valentine’s Day but also “Heart Health”. The Heart and Stroke Foundation of Nova Scotia continues to develop and invest in strategies to prevent and manage heart disease and stroke . When volunteers come to your door looking for donations, please give what you can. The money raised supports life-saving research, advocacy and education that can give friends, family and neighbors more time – more life. 
Local schools will be hosting events like ”JUMP ROPE FOR HEART” where students receive educational materials, guidance on heart health, learn jump rope skills and collect pledges to support their special jump rope event at school. Club co-owner Janice Forand will be leading a Jump Rope for Heart event with the 246 P.E. students she teaches at Falmouth District School.

For info heart health, recipe ideas or to make an online donation visit:   http://www.heartandstroke.ns.ca/ 

Fitness Classes - The Social Network Live and in 3D

I have been a group exercise instructor for over 27 years and it still excites me when new people discover the benefits of fitness classes (or group exercise as it is now called). I've always believed in their benefits, and even more so now as we enter 2011.

Group exercises classes typically last an hour, involve a group exercise instructor leading a number of people together in a room at the same time through a series of exercises, in a specific order to obtain fitness and wellness benefits.  Classes usually are taught with music helping to set a mood, tone, and pace for the class.  

Recently group exercise classes have had a resurgence in attendance. Of course there are the obvious physiological benefits: improved cardiovascular health, improved muscular strength and endurance as well as flexibility. However, based on what I have witnessed, one of the most important benefits is the social connectedness participants have with each other by attending a class.

By nature, human beings are social creatures and often search out those places where other people gather just to be part of a group and feel a sense of belonging.
Social interaction is a huge benefit of group exercise and often underestimated for the impact it has on helping people maintain a commitment to their fitness or wellness program. These social benefits are often what keep people coming back...friendships and shared experiences are what many long for in today's society. The popularity of Facebook, Twitter and blogs (like this one) are examples of how connected we as a society want to be. Face to face interaction is becoming more desired as we blog and tweet our way through life...we want to be with people, real people and share experiences...

Group exercise can be and is that experience for many people.

What I have noticed in my many years as a group exercise instructor is how important those few minutes before class begins and after class has ended are to many participants. This is where they get to chat it up and find out how eveyone's day, week or weekend has been. (Even though often times they may have just chatted about it less than 24 hours ago at yesterday's class!) It is fun for them to chat, laugh and connect.
I make every effort to keep this fun going throughout my classes and encourage people to interact and share the group exercise experience fully. That one hour is when participants have permission to have fun, laugh, share stories, sing along to the music, and of course workout together. When participants are in the moment and mindful of their group experience, they often leave saying "that was the best class ever'' (of course until the next class which often has the same effect!)

Many friendships have blossomed by attending group exercise classes. (And dare I say, even a few romances!) The social network group exercise participants develop and become privy to rivals any online experiences. Health and wellness benefits are not to be ignored as they are certainly part of the entire package when you attend group exercise classes. And, for most people attending their first class, achieving health benefits might well have been the driving force to get to them there...but, no doubt, it is the social interaction that is tangible and real and keeps them coming back. For some, this becomes their true social network - LIVE and in 3D!

Submitted by Janice Forand
Co-owner Locker Room Health & Fitness Club, Ltd.
Group Exercise Junkie since 1983

canfitpro PRO Trainer for Fitness Professionals in Group Exercise, Personal Training, Nutrition and Wellness, Pre/Post Natal and older Adult Fitness Programming
Resist-A-Ball Master Trainer

Zumba, Zumba Gold and ZumbaAtomic Instructor
Gymstick Instructor; STEP Instructor; Bender Ball Instructor, etc., etc.

Rehabiliative Exercise Therapist

And, an Elementary School Physical Education Teacher, too!

Welcome!

This is our "maiden voyage" into the world of blogging for the Locker Room Health and Fitness Club.

Right here is where members and guests can check in and see what's new and going on at the club. A digital newsletter of sorts.


We invite you to check into this blog for ideas to help you get the most from your workouts at the club. Watch for suggestions on how to keep yourself motivated and progressing positively towards your fitness goals.
 How to videos will be posted on proper exercise technique along with other helpful links and fit tips.
With the help of our tech savvy staff members we hope to provide timely information to you in the form of both text and video. 


We welcome your feedback and look forward to sharing our expertise with you! If you have any questions or suggestions for discussion topics please send them to us!

Thanks for joining us,

Janice and Rick Forand,

Owners - Locker Room Health & Fitness Club, Ltd.
Fitness with Fun! Fitness for Life! since 1986