rebekahmarcano-blog-blog

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How to get a dancers body

A dancer who dances from the soul doesn’t say:

I want a dancers body.

A dancer who dances from the soul says thank you body for allowing me to dance as an unexplainable force channels through the body connecting with the music and the body follows along with a euphoric mysticism.

 The feet point and flex and anchor to the earth to allow balance, strength, grace using the body as an artist uses a paintbrush knowing that the body is just a home for the spirit.

The arms paint a story, the thighs jump to express passion to release and express emotion. 

So if you want a dancers body:

DANCE!

Dance from the soul. Tell your body thank you from head to toe. Thank you feet. Thank you thighs. Thank you heart.

Move! Release! Jump! Soar!

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Video Dance Workout

The best workout is the one you will do consistently EVERY day. It is better to workout 12 minutes every day then an hour sporadically here and there. 

My challenge for the month is to pick 3 songs that add up to 12 minutes total and MOVE your body any way you would like for the ENTIRE SONG. You can do the 3 songs all at once, or break it up throughout the day.

Clap your hands, march in place, wiggle, twerk, shoulder shrug-MOVE! Shake what yo mama gave you and be surprised with results. Working out should be fun!

My fave move your body videos:

Run the World by Beyonce

Thriller by Michael Jackson

Stanky Leg by GS Boyz

Waka Waka by Shakira

Salio el Sol  by don Omar

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Countdown to 40!!

I have been talking about my countdown to 40 for a few years now. I talk about it so frequently that my youngest sister thought I was already forty and my niece called me FIFTY the other day. 

...by then time I'm forty, when I'm forty, for my fortieth birthday...on and on and on I go!

Today I turn 39 wooohoooooo!!!!! Which means I officially start my countdown to 40 year! My countdown goal for the year is to live each day on purpose reflecting on the wonderful gifts I have picked up along the way from the people and experiences who have shaped me so I can be my best self.

 When I think of forty I think of the women in my life that I admire and pieces of them that I hope to be like. 

snippets of some ladies in mi vida......

 My aunt Neyda aka"disco auntie"  moved to New York .When I turned 21 I went to visit her-and she out danced me in the Boogie Down Bronx sweeping me off to concerts and VIP parties with Tito Puentes and Celia Cruz. From that day I wanted to be a classy, dancing rock star!

  My aunt Zulma the original fitness and fashion queen would wake me up at 5am to do workout videos before school. She had so much determination and strength. She also had a flair for fashion and would sketch stylish dresses for me for my grandmother to make. Zulma had a huge part in boosting my confidence, self esteem and sparking what would be my career path.

My auntie Myrna the sage with a laugh would have me in stitches sitting around the kitchen table as we talked about life -between massaging hands, filing nails, and combing hair. Any time I would worry about life Myrna would fret worries away with a laugh and a joke putting everything in perspective. No crying over boys with Tia Myrna!

Of course my mother  I can only hope to emulate her absolute unconditional love and pure spirit raising six kids. My mom would put Martha Stewart and Betty Crocker to shame and on top of it never aging a day in her life and having more energy than all of us put together.

So here is my mini list of things I would like to accomplish my #countdowntoforty year!

Bachelor Pad to Cozy Home

True story- my son and I have glass water jugs in our fridge with our initials that we drink out of straight from the fridge. My mom would be completely ecstatic if she came over and we drank out of glasses and had enough silverware for all guests!

Finish projects

I have bins of unfinished writing projects: novels, sitcoms, screen plays, short stories.  Time to dust off the 15 years of work in progress- and complete one at a time.

Push myself athletically

While fitness is my job I can get a bit complacent and not challenge myself. Wouldn't it be fun if I could do a back-walkover on the balance beam like when I was 15?

Family First

Time goes by so fast. Often people talk about no regrets pursuing dreams. As my son gets older and my nieces and nephews are finding their talents-I would regret not spending more time with them to watch them experience life. 

Embrace my diva

Always in workout clothes, my adorable niece has requested I not pick her up from school in pajamas even if I don't care what other people think and I am the least narcissistic person she knows. While I try not to be overly superficial there is nothing wrong with embracing my diva!This year I think it is time to update my wardrobe, look like a grown up and maybe dab on a little lipstick from time to time!

I am looking forward to a great year of positive improvements as I approach my BIG 4-0!!!!

WOOOOOOOOOOOOOOOO!!!!!!!!

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Results as simple as.......A-B-C!

                                                 Above is a client who lost 21 lbs in four months following a balanced, consistent, workout plan making mindful eating choices. She was still able to indulge in weekend fun with friends and stayed on track during the holidays!

Here are some tips in choosing and sticking to a fitness program that will give you long term results!

A

AWARENESS

Take an honest account of your current health and fitness state.

Do you have any injuries? Are you getting enough sleep? What lifestyle choices, patterns and habits would you like to improve on? Do certain food choices give you energy or make you feel sluggish? Do you have any food cravings and if so what time of day?

Start being aware of how your body feels while eating certain foods and before, during, and after exercise. Make choices that make you feel strong and energized! Listen to your body!

ACCOUNTABILITY

How will you hold yourself accountable to a program? For some signing up for a month unlimited of a group class or personal training session is enough to stay motivated. Others motivated by socializing might invite a friend to do a workout video or attend a gym class. Many fitness apps also have communities of friends to help motivate.

B

BALANCE

The best program is a balanced one. Does it fit into your schedule and allow for a balanced lifestyle including sleep, work, socializing?

Does the program include a well rounded repertoire of cardio,strength, stretch and recovery? Does it work all body parts and correct imbalances or does it work only certain body parts over and over again?

BUILD

Does the program allow you to incrementally build a strong foundation or does it expect you to go from sedentary to jump squats?

When it gets too easy, does the program build and  progress or does it remain the same?

C

CONSISTENCY

Your body loves you but can also act like a tantrum- throwing- toddler if you are not CONSISTENT. If you are not currently following a consistent workout program it is better to work out 15 minutes every day than an hour here and there. The best way to speed up your metabolism and lose weight is to be consistent with eating, sleeping, and exercising!

CHOICES

We are so lucky to live in a culture with so many choices. However if we don’t make a choice we won’t get results. Weigh your options and pick a program! 

Here are my favorite choices to stay on track!

Class Pass is a great way to sample local classes and decide if you would like to join a workout studio.

http://classpass.com/

My Fitness Pal is a great app to take an honest look at how many calories and fat grams you are consuming on a daily basis. 

http://www.myfitnesspal.com/

The Firm workout videos are great for a well rounded, balanced, approachable workout showing different modifications for all levels.

http://www.gaiamtv.com/collection/firm-workouts

Listen to your body. Follow a balanced program. Be consistent.

                       Smile at your hard earned results!!!

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Get Silly with 10 Minute Workout Spurts!

It’s the Week before Thanksgiving! Wooo-hoo! Nutritional goal for the week: pay attention to hidden calories and fat grams from beverages and office snacks.

For our athletic goal we are focusing on spurts of intensity to spark the metabolism! 

Find at least 10 minutes to move your body- every day! For the first two minutes move at a moderate level - then for one minute go “all out” with a spurt of intensity taking the movement to your maximum! Repeat for a total of 10 minutes! Here are some ideas…. 10 Minute Get Silly- Spurt  Kids don’t “workout”.  They run, kick, dance, jump and move!

Make a 10 minute song playlist!  Pick a few songs that make you smile, and don’t stop moving until the songs are over! Get silly and have fun!

10 Minute Stair Climb

Take the stairs-again and again!  You can do it all at once or break it up throughout day.  Walk at an easy pace for 2 minutes, and spurt intense all out for 1 minute. 

Cardio Machine 

Treadmill, bike, elliptical 2 minutes moderate  1 minute all out  Cardio Workout Video 

Who says you have to do the whole video all at once? Break it up over the week with 10 minutes of a cardio workout video every day!  Walk-Run-Skip Outdoors!

If you live in Chicago it is super cold. What better reason then is there to move fast outside with spurts of intensity.

Keep it moving!

Even when you are tired a little spurt of movement will increase your energy and mood! Listen to your body and take a few minutes each day for yourself!

: )))

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        Changing the way we workout will keep the metabolism charged!  For the next 6 weeks I will feature different workout formulas with exercises that can be done for 10 minutes daily to spark the metabolism and keep those holiday pounds off!

 WEEK ONE

FOUNDATION EXERCISES align the major joints, strengthen the core and improve range of motion to prevent and rehab injury. Try each exercise for 1-2 minutes for a total of 10 minutes. Do any combination of exercises daily to enhance your current routine!

               BALANCE one leg front

1 minute each leg

With or without a foam roller. Try barefoot to be aware of the way your feet impact your hips, knees, and low back.

Bring one leg up bent no higher than hip height.

If it is easy to balance add hand weights for a challenge!

                         CORE

             BOX REACH opposite arm opposite leg

Kneeling in box position bring right arm forward close to ear while extending left leg back.

 Hold for 30 seconds and switch sides for total of 1-2 minutes.

                     CORE

        PLANK POSE tug of war

Hands directly under shoulders

Tailbone to neck straight line

Feet hip width apart

Press heels back as if pressing feet into a wall

Stretch rib cage forward as if ribs are playing tug of war with hips

Breathe in 5 counts exhale 5 counts

Hold for up to 1 minute, resting as needed and jumping back in when ready

              Spine Alignment

WALL BRIDGE sticker peel

Back pressed against wallLegs bent 90 degrees or depth possible

Tuck Pelvis under and slowly peel spine away from wall like a sticker until only the neck and shoulders are on wall

If possible press fists into low back to add support

Be sure hips are even

For deeper stretch lift heels up

Hold two counts and return to start position

                      Core

              Hinge floor touch

Balancing on one leg hinge at waist with spine straight to touch floor

Option to touch bench or chair

repeat 5 times on one side and switch sides

10 minutes a day keeps the holiday pounds away!

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Dance Sculpt: ARMS!!! Dance technique does more than tone the body. The fluid movements release and unlock tension, stagnation, aches and pain as well as improves posture! Combining dance technique with light weights creates very beautiful, long, lean muscle tone! #instafit #dancelife #dancerbody #fitness#arms #workout #everydamnday #chifit #chicago #chicagodance

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Measuring Progress

Scales are not the only measure of progress when evaluating a workout routine. How your clothes fit, strength improvement and mood are also great measures of progress.

It is important to evaluate our routines every few weeks if our goal is to see an aesthetic or athletic change in our physiques. 

Take an honest evaluation of:

1. Workout Consistency

Have you bee working out consistently or sporadically over past few week, weeks, months?

2. Workout Intensity

Be aware of injuries as well as if you have gotten; stronger, leaner, more flexible or increased athletic performance.

If you are not pleased with your current progress how will you hold yourself more accountable?

Some good ways are: workout log book, phone app, trainer, or friend accountability.

3. Eating habits

Does working out make you hungry? What food choices have you been making over last few days, weeks?

If you are not pleased with your progress, what changes will you make?

4. Mindset

Does working out boost your mood? Are you using positive language about your body before and after workouts?

Evaluate your progress with kindness, honesty, and realistic achievable goals!

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Every day is different. Before beginning a yoga practice or workout always take time to survey the body head to toe paying attention to any tightness or pain and warm up. Even if you are feeling strong do not go to your max on the first set or posture. Start out at 50% and slowly build listening to your body. #workoutsbyrebekah #luzcannons #yoga #fitness #focus #listen #sculpt #chicago #chicagogram #chifit #yogi #fitspo #instafit #pilates #core #stretch

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Exercise is a great way to relieve stress through movement. It is also important to take a moment and let go of any negative emotions or over-excited, hyper energy and be grounded in the present moment before beginning your yoga practice or workout routine. This will help achieve highest results as well as prevent injuries. #workoutsbyrebekah #luzcannons #fitmom #fitness #yoga #yogi #yogamat #chifit #chicago #chicagogram #instafit #grounded #rootchakra #meditate

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Chi-town!

Jump-move-be! Love outdoor fitness! Never forget your inner child!

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Still a hot sweaty mess with the smart 60 class at 105f wicker park! Less time in between postures means more focus and I I can already see improvement in postures! #nofilter #yogi #yogamat #namaste #everydamnday #chifitness #caughtbeinghealthy #workoutsbyrebekah #fitmom #fitspo #fitness (at 105F Bikram Yoga Chicago)

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Fitness travel must haves also good supplements as needed. Spirulna =3 servings veggies and is antioxidant , immune defense and anti-aging ! Yeaaaa! Garlic anti fungal,immune defense,can wards off insects and my grandmother always included this in her healthy and beauty repertoire. Colloidal silver =immune support. Buzz away insect repellant. ...Bikini and I'm ready to go! #workoutsbyrebekah #mediterranean #marcanogirl #fitnesstravel #hiking #yacht #yogi #yoga #yogaeverydamnday #health #beauty #dalaman #voyage #turkeystagram

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Stability-Styling-Strength! Obsessed with the half foam! #workoutsbyrebekah #chifitness #caughtbeinghealthy #salsa #fitspo #mambo #marcanogirl #flex #balance #yoga #yogamat #yogaeverydamnday #pilates

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After a broken foot and busy work schedule. I miss dancing. But nothing makes me happier than watching my son enjoy athleticism. #CaughtBeingHealthy #fitfam #everydamnday #fitmom

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15 min a day of total body moves is better than an hour here and there. Moderation-balance-consistency equals lifetime results! #workoutsbyrebekah #fitfam #fitmom #fitness #pilates #yoga #fitspo #everydamnday #nikewomen

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Losing weight while drinking margaritas on vacation!

   Over the years I have traveled with my friend Cynthia to exotic locations always enjoying nature, outdoor adventures, amazing cuisine , pampering- a little partying and fitness! 

  Cynthia has an amazing knack for hosting making sure every little detail is in order so everyone has a good time while gently encouraging friends to try new things.

  Because of Cynthia I have experienced:surfing, swinging across ropes in the mountains, snorkeling in  caves, kayaking, horse back riding, New Years eve with Mariah Carey in Vegas and meeting a local shaman in the jungle for an ocean side spiritual retreat.

   Being “the trainer” I of course love to work out on vacation while Cynthia appreciating pampering and culture loves to pick out the best spas and experience local cuisine and history.

  The first vacation I went on with her I lost five pounds even though we indulged in margaritas and guacamole every day. It was balance we decided. Indulging in the treats of life and still making the choice to stay fit!

 When Cynthia decided to launch a travel venture to share her love of the Mediterranean with others it only made sense that it would also include fitness.

  I am so excited to travel to Turkey next week and experience the beauty and culture along the Mediterranean sea aboard a 16 passenger yacht. I will be teaching fitness classes in the morning before we venture out on our daily hikes to compliment the hiking with alignment and recovery exercises.And of course pure “Cynthia” style we will indulge in Turkish mud baths for pampering!!

  We have more trips planned for later this year. For more info email: mdfvoyage@gmail.com