Author Archives: Karen Hellekson

Early 2017 classes are enrolling!

Enrollment is OPEN for Zumba Gold and PiYo at I’l B Fit (! ZG meets Monday nights, 6p, February 6 to March 20; PiYo meets Thursday nights, 6:00p,* February 9 to March 16. Drop-ins are welcome ($7/class) but it’s cheaper if you sign up and prepay.

Signups are now open for MSAD52 (Turner) classes! PiYo is Thursday nights, April 27 to May 18, 4:30p, and Zumba Gold is right after, 5:30p. Each block of classes is $20 ($8 drop-in fee per class). Class meets at Turner Primary School. Register online at

Finally, signups are open for Tai Chi for Healthy Aging. The class is divided into three sessions, one each in February, March, and April. Class meets 10:30–11:30a on Mondays and Wednesdays in the Landing (bottom floor, UMF Olsen Student Center). Non-FRC members pay $30 per session; free for members. This class requires enrollment (sign up at the UMF FRC’s front desk); the sessions are progressive. Participants must be aged 60 years or older and ambulatory (people in chairs are welcome).

If minimum class sizes are not met, then the classes will be canceled, so if you’re interested, please sign up!

*Change as of 2017-02-23: 6p start time, not 5:30p start time!

Zumba playlist (60 min) – 2016-10-19

Here’s the playlist I used when I subbed on 2016-10-19! Enjoy.

* Celebrate (From Penguins of Madagascar) – Pitbull – Pop (warmup)
* All About that Bass – Meghan Trainor – Pop [ZIN 54]
* Menea La Pera – BiP – Merengue [ZIN 51]
* Wine It Up [Radio Edit] – DJ LBR – Moombai rock [MM 42]
* She Bangs (English version) – Ricky Martin – Rock/Pop [Gold Vol 1]
* Pause (Zumba mix) – Pitbull – Pop
* Emergency – Icona Pop – Pop
* Ex’s and Oh’s – Elle King – Alternative rock
* Shot – Jaiko El Propotipo – Reggaeton
* Suenan Los Cueros – BiP – Salsa [ZIN 59]
* Sexy and I Know It – LMFAO – Pop [ZIN 42]
* Get Low – Dillon Francis & DJ Snake – Dance & DJ/Middle Eastern
* Here to Stay (feat. Lady Chann) – Zomboy – Electronic/Glitch [ZIN 50]
* Zumba Fuego – Zumba – Cumbia [ZIN 59]
* Demon Dance – Parov Stelar – Electro Swing
* Wild Thing – Ton-Loc – Rap & Hip-Hop [ZIN 61]
* Unstoppable – Sia – Pop (cool-down)

STRONG by Zumba launches!

Join me in STRONG by Zumba! I’m super excited about this class: it’s not a dance class but a high-intensity interval training (HIIT) class. The moves are synced to music, which means you have to keep up—so you have to work hard.

Class meets at the UMF FRC on Mondays and Wednesdays, 9:15–10a, and Saturday mornings at 9:15–10:15a. The Tuesday night class was canceled.

The class is made up of quadrants, each of which escalates in intensity. The moves progress: you start out with a burpee prep, then a slow burpee, then a fast burpee. Need to stay back a layer? Do so. Want to up your intensity? I can help you out with that!

You’ll do jabs, uppercuts, punches, knee lifts, core rotations, football rumbles, planks, lunges… get the idea? The choreography is simple and progressive. The fourth quadrant is floor work.

More info is available on the official STRONG by Zumba Web site.

Tai Chi for Healthy Aging – fall 2016

Tai Chi for Healthy Aging, fall 2016 session 1, is open for sign-ups! First class is Sep 12.

The class, which uses tai chi, a Chinese martial art that uses slow, mindful movements, is open to ambulatory adults, including people in chairs. The class aims to teach participants to view falls and fear of falling as controllable; to set realistic goals for increasing mobility and activity; to foster greater understanding of fall risk factors; and to increase strength and balance through exercise.

The class meets on Mondays and Wednesdays, 10:30–11:30a, in The Landing, UMF Olsen Student Center, weeks of Sep 12, 19, 20, Oct 3, plus Oct 12 (no class Oct 10). Interested participants must register in advance by visiting the UMF FRC front desk at 152 Quebec St., Farmington. Class is limited to 20 participants. Class is free for UMF FRC members (excluding the HT pass because of pass restrictions) and $30 for nonmembers.

Two more sessions will follow. The class is cumulative, however, so it is recommended that you start from the beginning and proceed through to the end. Session 2 runs the weeks of Oct 17, 24, 31, Nov 7; and session 3 runs the weeks of Nov 14, 21, 28, Dec 5 (no class Nov 23).

This video shows program creator Fuzhong Li leading a “Tai Chi: Moving for Better Balance” instructor training in 2010, an “evidence-based Tai Chi program for falls prevention, based on his research.”

Class descriptions – 2016-08-10

Aqua Zumba is Zumba—in the water! This world music aqua class incorporates water resistance and classic aqua aerobics moves into the dance format Zumba is famous for. No equipment is used; participants stay in the shallow end of the pool and do not put their heads in the water. Participants are encouraged to sing along with the high-energy world music. [Description]

Piloxing is a kickboxing–Pilates fusion class. You may use optional 0.5-pound weighted gloves. It intersperses standing Pilates, boxing, and dance blocks. The hour-long version of the class ends with mat work, and the 45-minute version omits it. It’s performed barefoot or with shoes to high-energy Top 40 songs. [YouTube promo]

Piloxing Knockout is a high-impact interval training (HIIT) plyometric workout, with lots of jumps, leaps, and power moves. You may use optional 0.5-pound weighted gloves. It’s performed while wearing shoes to special music arranged to time the intervals and motivate the participants. [YouTube promo]

PiYo, a Beachbody Live class, is a Pilates–yoga fusion class. It uses no equipment, only body weight. The class will make you sweat! It’s like a low-impact boot camp. It’s performed barefoot or with shoes to motivating New Age and popular music. Class formats include 30-minute classes (Flow or Strength), 45-minute classes (Flow or Strength), or hour-long classes. [YouTube promo]

Tai Chi for Healthy Aging is a 6-month evidence-based class that aims to teach 60-year-old or older participants simplified tai chi moves with a focus on improving balance and coordination. Each week, participants learn a new tai chi move, both seated and standing, to build a long sequence. The class includes elements from both yang and wu styles of tai chi. [YouTube promo]

Zumba Gold is Zumba’s low-impact offering—no jumps, just dance! This world music class features four core Latin rhythms—salsa, cumbia, reggaeton, and merengue—as well as big band, swing, and Top 40. Gold is designed for people new to fitness and for active older participants, and it focuses on coordination and balance. [Description]

Zumba Gold-Toning is the same as Gold but incorporates light weights in the form of Toning sticks—maraca-like dumbbells that provide muscle conditioning. It’s perfect for participants who want both cardio and light weight training. [Description]

Zumba Toning is an interval dance class that uses light weights—maraca-like Zumba Toning sticks—that you can lift and shake to add light resistance. Each song focuses on a particular muscle group and ends with lower body isolation, all to the fun world music rhythms Zumba is known for. [Description]

Zumba is an interval dance class. This world music class features four core Latin rhythms—salsa, cumbia, reggaeton, and merengue—but class may include other rhythms like bhangra, R&B, hip-hop—it’s up to the instructor. Although the class is high impact, it can easily be modified to your fitness level. [Description]