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]

Aqua Zumba playlist (45 min) – 2016-07-19

* “MI GEnTE” – Armando & Heidy – Caribbean [MM 42]
* “Swing” – Trace Adkins – country [MM 44]
* “Rumba y Gozadera” – Jose Peña Suazo y La Banda Gorda – merengue [AZ Vol 6]
* “Good To Be Alive (Hallelujah)” – Andy Grammer – pop
* “I Like It Like That” – Pete Rodriguez – salsa [AZ Vol 4]
* “Black Betty’s Worldwide (feat. Heymous Molly)” – Xenia Ghali – rock/pop
* “Bang Bang” – Ariana Grande – pop
* “Shot” – Jaiko El Prototipo – reggaeton
* “Electro Cumbia” – BiP – cumbia [MM 40]
* “Ministry of Road MOR” – Machel Montano – soca [MM 48]
* “Vamos Pal Club” – Tres Mundos – Middle Eastern–reggaeton fusion [AZ Vol 8]
* “Unstoppable” – Sia – pop



I’m pleased to say I’ll be teaching PiYo Live at the University of Maine at Farmington Health and Recreation Center!

PiYo creator Chalene Johnson wearing a PiYo-logo top with 'Who says you need to jump, grunt, and strain to get a good workout? #PiYo' inscribed in pink cursive and white sans serif type over the image

Join me on Tuesday nights at 5:30p and Thursday mornings at 9:15a for a half-hour PiYo workout! It will be intense, and you will sweat, but don’t worry—I’ll show modifications, and you always work at your own pace.


Zumba Gold breaks for summer

Zumba Gold at I’l B Fit (Rumford) is over for the summer. Thanks to the dedicated ladies who made it so much fun! We’ll be back in the fall.

Here’s the ZG playlist we ended with:

* Anderlecht Champion (Euro 2000 Ole Ole Ole Mix) by Eurostars – Warmup – ZIN MM 29
* All About That Bass (Meghan Trainor) – Pop – BY REQUEST – ZIN 54
* Wine It Up [Radio Edit] [feat. Nappy Paco] by DJ LBR – Moombai Rock – ZIN MM 42
* Demon Dance by Parov Stelar – Electro Swing
* Wild Thing by Ton-Loc – Rap & Hip-Hop – ZIN 61
* Come Back To Me by Periko – merengue – ZIN MM 51
* Rollin’ (The Ballad Of Big & Rich) by Big & Rich – Country-western
* Difícil by Jorge Villamizar feat. Oscar D’León, Descemer Bueno & Mola – Salsa – ZIN 61
* Sexy And I Know It by LMFAO – Pop – ZIN 42
* Vaivén by Daddy Yankee – Reggaeton – ZIN MM 51
* Ex’s & Oh’s by Elle King – Alt Rock
* Papa Loves Mambo by Perry Como – Mambo – CLASS THEME SONG – ZGold Vol 2
* She Bangs (English Version) by Ricky Martin – Latin Pop – ZGold Vol 1
* Uptown Funk by Mark Ronson feat. Bruno Mars – Funk
* Unstoppable by Sia – Cooldown

Extra songs include:

* Emergency [Explicit] by Icona Pop – Pop
* Black Betty’s Worldwide (feat. Heymous Molly) by Xenia Ghali – Dance & DJ


Licensed for PiYo Live!

I attended a workshop to teach PiYo Live (through Beachbody) and am SO EXCITED about this Pilates–yoga fusion format! I will begin by teaching a half-hour Flow version of the class, which is lower impact, so participants can get used to the moves, but never fear, I’ll be adding the Power version soon.

PiYo Instructor Training

Not sure what PiYo is like? It’s low impact but high intensity. It uses only body weight. It does involve getting down on the floor. Moves can be modified to make them less (or more!) intense. Check out this promotional video by Chalene Johnson, inventor of PiYo.


Zumba at Relay for Life!

Zumba-ites! Heads up! I am teaching at two Relay for Life events: Fri May 20 @ 6:30p Farmington Fairgrounds; and Sat May 21 @ 11:40a Rumford Hosmer Field (followed by 1:30p Piloxing). Join me!

I’m previewing music and songs; loving Xenia Ghali right now! How about “Black Betty Worldwide”?