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Where to Get Your Dance Instructor Fitness Certification

Fitness Coach

For some people, dance classes are nothing more than a palatable form of an exercise routine that helps their mind stay clear and their body healthy. Dancing for fitness, though, isn’t a new concept. The benefits of dancing are as long as they are important, so whether you’re planning to take the next step toward your instructor certification in Bombay Jam, Burlesque, Zumba, Salsa or your own unique creation, you should be aware of all the fantastic benefits dance exercise provide. Let’s dig in a bit further below:




  1. Helps you lose weight. Don’t like sports? Try dance fitness. It’s a handy alternative to sports activities. If the thought of spending hours at the gym, running on tracks or lifting weights at home doesn’t appeal to you, then dancing your way to weight loss and health might be a more fitting exercise.


  1. Helps tone your body. Unlike some dance exercises that emphasize the use of only a specific set of muscles, comprehensive fitness programs like Bombay Jam and Zumba allow you to use a wide range of muscles in their choreographies. Lunges and squats, for one, are a workout staple and prove an effective body toner. We’ve listed the target key areas of these exercises as according to WebMD, below:


    1. Core – Hip and midsection movements help make your core stronger.
    2. Arms – While traditional classes don’t focus on your arms, some dance fitness classes resort to weightlifting, which helps build and tone the muscles in your arms.
    3. Legs – Lunges and jumps in the choreography work to keep your quads and hamstrings tight and fit.
    4. Glutes – The dance routines also help keep your buttocks in firm shape.
    5. Back – Improved back flexibility is another side-benefit to these exercises.


  1. Gets you exited. If you think workouts are the devil—boring at best, torturous at worst—you’ll find dance exercises to be a fresh breath of life. The addictive tunes help get everybody in the mood to work out, dance and even socialize. It’s the kind of workout that is so organically enjoyable that your students won’t even be thinking about it as working out, or something they’re forcing themselves to do.


  1. Major stress reliever. One reason you might not be losing the extra pounds around your hips and thighs is stress. Joining a dance fitness class is an effective way to distract yourself from whatever form of stress you’re dealing with. Problems at work? Trouble in paradise? Just tired in general? As soon as you step into class and the music starts, you’ll find yourself pushing those worries aside and having fun in a class of positive people.


By giving yourself time away from your problems, you give yourself a fresh perspective to deal with them later on. It’s like coming up for air when you’re swamped with pressure from all sides. By indulging in dance exercise, you can forget the stress and just live in the moment, free of worries.


  1. Fit for any level. Whether you’re a devoted beginner or a long-time practitioner, it doesn’t matter. Dance fitness provides you with the workout you need, regardless of your health level. Even after years of doing Bombay Jam or Zumba, you’ll find how easy it is to adjust choreography moves to your expertise level.


Getting Your Certification


Have enough training in Bombay Jam or Zumba to become a certified instructor? Check out the particular sites of the program you’re interested in to learn how to obtain your dance instructor certification.


How to Become Certified


  1. Sign up. First thing you do is to find the date of any certification exams. Make sure it works with your schedule. When the timeframe works for your schedule, sign up.


  1. Be ready. Once you’ve signed up, you’ll receive a packet of materials along with instructions. Think of these as your review materials. Find out how much time you have to review. Then use your time wisely. Don’t cram too much into the last few days of your review. That might not be the best way to retain any of the information you need.


  1. It’s time!  Be ready but don’t overprepare. Just relax. Go through some breathing exercises to stay sane and balanced. To make sure you wake up in fine form, sleep early the night before. Don’t try to sacrifice those review hours for much-needed sleep. A lack of sleep can compromise your concentration levels as well as make your body feel tired and sluggish.


  1. Results. Don’t stress yourself out waiting for the results. Put it out of your head by focusing on other responsibilities or hobbies. When the announcements come and you pass, you can breathe a sigh of relief that you won’t have to go through the process a second time. Good for you!


Having Fun with Your Class


It doesn’t really matter if you’ve been dance exercising for years or days — you’ll find something in it to love. And what better way to take that love for dance and your passion for self-improvement higher? By teaching others how to be active and happy with their bodies, you’ll succeed in spreading love, positivity and the aforementioned health benefits around.


Young Living 5-Day Nutritive Cleanse Challenge Group

Young Living 5-Day Nutritive Cleanse Challenge Group



The Holiday’s are over, gifts and decorations put away.  Kids back to school, adults back to work, and life resuming the normal day in day out.  But, your body took a beating over the Holiday vacation right ?  How about a restart?  We all deserve a restart after the last 2 months of the year are over, but January sometimes is just as hectic as November and December.  So, let’s start February 1st!  Want to help jump start your healthy body goals this year? Join our challenge group for all the support you need for a successful cleanse and beyond! Cleanses take place once or twice a month, but in between there will be support, advice, recipes and more for leading the healthy lifestyle you deserve!

To join you MUST be a part of the Living Smart Oils Young Living team or you must purchase the 5-Day Nutritive Cleanse kit from a Living Smart Oils team member.

To join: Join Young Living & save 24% on the 5-Day Nutritive Cleanse

To purchase: Purchase the 5-Day Nutritive Cleanse Retail

For questions you can fill out the form below and I will get back to you as soon as possible. Also if you do join or purchase the kit, you can use the form below to let me know so I can add you to our secret challenge group (you must be on Facebook).


Bladder Leakage is a Real Thing! #PoiseLinerLove

Disclosure ~  Living Smart Girl received compensation for sharing about #PoiseLinerLove .   All opinions are 100% Living Smart Girl’s.  @poise

I know I keep saying it over and over, but I really wish they had taught all us girls back in high school of all the wonderful things that would happen as we aged.  Things like, hair growing from your chin, that grows overnight! Nose hair grows, and why I have no idea!  Hair pops out in places hair shouldn’t be allowed to grow.  Our eyes get worse, our hair on our head thins and falls out, our bodies hurt, we refer to things as good or bad, like, my good knee and my bad knee.  Why oh why don’t they teach us these things.  And my favorite (not really), you will have bladder leakage as you get older.  Really!!!  Maybe the reason they don’t tell us all these things is because they are afraid of scaring the you know what out of us.   I can handle most of these changes as I age, but the part about bladder leakage is something I wish I didn’t have to deal with.  Age, such a wonderful thing!

I love to workout.  Yes, really I do.  Not cardio, totally hate that, but I love my weight lifting workouts.  But, what I don’t love is that lifting heavy stuff, makes my bladder play tricks on me and I tend to wet myself usually within the first half of my workout.  Yes, you can laugh because I finally have gotten to the point where I have learned to laugh about it myself.  I have had bladder leakage issues since I was young, and it just got worse after giving birth to my son in 1992.  I have had every test known to man for my bladder and my bladder is fine. So, I just say it is all a part of getting older, and wiser, right.  Or in my case, getting older and stronger.  I workout so my body stays in shape and my bones stay strong, and because I like to look HOT!  I found a great trick to help with my bladder leakage so I don’t feel the wetness and can continue with a kick butt workout and have fun.  I use  Poise Microliners. The Poise Microliners are perfect for my level of bladder leakage.  I also will use them on days I am running errands because one just never knows when my bladder will decide to let loose. Ahh…  age!

After years of shopping in the fem care aisle I came to realize that Poise liners were just a better solution for my bladder leakage.  And, I am excited I can find them at my Walmart since that is my main shopping stop.  You can get a $2 off coupon for your Poise products here.  Bladder leakage is a real thing, and nothing to be embarrassed about.  If you poll all your family and friends I bet you are not alone. I thought I was, until I started to ask around.  So, grab your friends and hit Walmart and grab some Poise liners for your bladder leakage.  Then, when you have girls night you can all laugh till ya pee your pants, and then continue to laugh because you just don’t care!  LOL!




Cold Weather Running Tips


Winter is here! You may be excited about that or dreading it, but either way, you’ll be outside at some point. If you plan on running or exercising outdoors this winter, there are a few key items you should invest in. Make sure to layer up and you’ll be warm no matter what the temperature is!  Here are some great cold weather running tips.

Lined Pants & Top. Invest in fleece lined pants and tops. These are the best layering pieces and will keep warmth close to your skin when you’re outside. You’ll be able to tell the difference between these pants and normal workout pants/leggings because these will feel a bit thicker and are soft inside. When it’s very cold out, wear a wicking shirt as your base, then the lined top, then another long sleeve over that. Make sure to avoid cotton!

Mittens. Mittens, as opposed to gloves, will keep your hands warmer. Since your fingers are all in one place, your body heat will keep them warm. As always, look for a pair of mittens specific to running, which will be made with wicking material. If you use your phone while running, search for fingerless mittens, which are a combination of gloves and mittens.

Warm socks. As mentioned above, do not wear cotton. When you sweat in cotton, the fabric stays wet, which means you will be very cold. Invest in a pair of wool socks, which are actually naturally wicking. Thicker socks means your toes won’t go numb after a few miles.

Neck gator. When running in freezing temperatures, you may notice that your throat gets dry or starts to hurt from the cold air. A neck gator will help with that. You can simply wear it around your neck like a scarf, then pull it up to cover your mouth and nose when you get cold. This is a must-have in windy conditions.

Earmuffs or hat. You’ll want a pair that is specific to outdoor exercise and one that stays put. Most of your body heat escapes through your head, which is why this piece is important. There are also earmuffs with headphones built in, in case you want to listen to music on the run.

Vest or jacket. A running vest or jacket will keep you warm on the chilliest of days. Once you layer up with everything listed in the first point, add your vest or jacket and you’re set. A vest is good for days when perhaps it is not too cold out, and a jacket is a must for sub-freezing temperatures. Make sure to buy a waterproof jacket if you plan on running through rain and snow as well.

Yaktrax. Yaktrax are a product you can slip onto your running sneakers. They provide you with traction so you can run without being afraid of slipping on snow or ice. If you will be braving the elements this winter, then you have to invest in a pair of Yaktrax, which are listed at $40.
Reflective gear. Winter time means less daylight. This is why reflective gear is so important. Make sure everything you buy has some sort of reflective property. Or get a reflective vest. You can also buy a head lamp or flashing light to wear on runs.

If you plan on training outside this winter, kudos to you! Winter runs and be relaxing and peaceful, just make sure you stay warm and stay safe.

Tips for Staying Fit and Healthy

Working from home can help you create the lifestyle that you are comfortable with, and works best for you or your family, but it is also filled with challenges. When you are too lax with your schedule, or easily give in to temptations around the house– especially unhealthy ones– working from home gets hard. It is possible to stay fit and healthy while working from home, and it doesn’t take a lot of work once you get over those initial hurdles and learn a few good habits. I have been working from home for years, and love it and manage to get my fitness in daily.   Here are some tips for staying fit and healthy while working from home.



Use these tips to help you maintain your time and schedule better in order to include healthy bursts of activity into your day.


Create Dedicated Office Space

One of the biggest time wasters for work at home professionals is the time they waste creating a space to work each day. For most it comes down to comfort, after all, you are working from the home. Instead of choosing the couch or comfy chair, create a dedicated office space that forces you to tune out distractions and remove yourself from most situations that don’t really require your attention. Doing this will increase your productivity and allow you to carve out those minutes that you say you don’t have for exercise.


Start With Your Seat

Like having office space, think about where and what you are going to sit in. The right chair promotes healthy posture, correct breathing and even exercise. Even better, a standing desk gets you up and improves circulation, which is better for your overall health. Keep an exercise ball in your office and swap it out for your chair when you feel like you need to flex different muscles.


Break Up Your Day

Some of us become so focused on our work that we don’t get distracted enough. Break up your day into hourly increments so that you are reminded to stop and move with some regularity. It is never good to sit for hours on end, so just taking ten minutes at the end of each hour for stretching, or to get a quick chore in ensures that you are always moving, but still working.  I like to work a bit, then get up and do dishes, or vacuum, or take the dogs outside.  I will even throw in laundry or fold laundry to break up the sitting time.


Use Your Stairs

If there are stairs in your home, use them rather than avoid them. Try to keep your office as sparse, in the way of comforts, as can be so that you are forced to get up to go grab things as you need them. Avoid keeping a small fridge or large bottles of water in your office, and instead make as many trips up and down your stairs to grab healthy snacks and water throughout the day. Set a goal at the start of each day, for trips to make up and down your stairs and try to hit that number in each workday. For me, I have a bathroom on my main floor where I work, and also one upstairs.  I use the one upstairs, just to groove my body a bit more.


Give Yourself Breaks and Set Limits

One thing a lot of work at home types do is to skip breaks, lunches and overbook themselves, in order to fit it all in. Keeping a regular eating schedule is healthy and important, preventing chronic diseases and keeping your body from turning the food you finally do eat straight into fat. A flexible schedule is great, but you do have to set limits and still keep those breaks for yourself.  I try to never eat lunch at my desk.  I give myself time to prepare my food, and then I sit and eat either outside or at the table while I read a magazine or something for down time.


Make Yourself Accountable

For anyone that finds himself sliding, accountability is the best motivator. Find other work from home professionals in your area to work towards a healthy home/work lifestyle with. This gives you a buddy to check in with from time to time, and can even lead to impromptu out of the home workout sessions. The more people that know about your healthy lifestyle goals, the easier it gets to make these new changes part of your normal routine.

Fuel Your Body with Plant Based Protein

“I participated in an Influencer Activation on behalf of Influence Central for Orgain. I received product samples as well as a promotional item to thank me for my participation.”



My favorite time of the day (other than when I am sleeping), is right after my killer workout when I get to whip up a protein smoothie, sit back and let my workout accomplishment sink in while I enjoy a yummy treat. Most people don’t think of a protein smoothie as a treat, but I do.  I know it is a treat taste wise, and also a treat for my body as it is giving me the needed protein for my muscle and the nutrients my body needs after a hard workout.   But, choosing the right protein powder these days is not an easy task. It is downright painful sometimes because there are so many on the market, and so many bad ones to boot!

I like to help my readers take the guess work out of shopping and when I had the chance to review Orgain – Organic Protein I was pumped (yes, pun intended).  I enjoy seeing what is out there and when I find something I like, I love to share my thoughts.  Well, I really like this one!   Orgain Protein Powder has a smooth and creamy texture, which is hard to find in the protein powder world.  That is a huge plus for me, as I hate feeling like I am drinking chalk!  Orgain Protein Powder is also made from organic plant – based protein – including brown rice, hemp, chia, and pea protein.  Again, a huge factor for me because I deal with IBS and most protein powders make me bloat really bad.  That didn’t happen with Orgain.  Now, keep in mind, everyone’s body is different and I am just telling you my results.

This product was created by Dr. Andrew Abraham.  He was seeking high quality nutrition during his cancer treament years ago and that inspired him to develop delicious nutrition products with high quality organic ingredients.  It is so awesome when someone can do their research to make sure the product they develop is of high standards.  I look for that when buying any product these days.

There are many ways now days to get protein. Powders, bars, meat, shakes, etc.   But, most taste horrible, have bad texture, or horrible after effects.  Believe me.. I have had to run to the bathroom on more than one occasion due to a bad protein product.  (TMI?) I use protein powders a few different ways and really like the flavor and how easily this mixes.  I can do a smoothie with fruit, ice, and milk. Or, do a shake, with just milk and the powder. Or, add it to cookies, cake, bars, pancakes, dips, overnight oats, yogurt, and even.. coffee!  Getting my protein daily can be so easy, when I use a supplement like Orgain Protein Powder, and it has 21g of protein which is great!  You can get it in creamy chocolate fudge or sweet vanilla bean. I am enjoying the sweet vanilla bean, what would your choice be?


My smoothie recipe was 1 cup almond milk, 1/4 cup frozen blueberries, 1/4 cup frozen bananas, Orgain Protein Powder and a few ice cubes.  Blended, and enjoyed.  I like my smoothies thick, so if you like them thinner you can add more milk, or less ice.


Wanna give Orgain Protein Powder a try ?   You can win a Vanilla Orgain protein powder and a blender bottle.  Enter using the Giveaway Tools form below.

Giveaway Ends September 27th @11:59pm CST.  1 Winner.   Winner will be notified for shipping address, on September 28th.   Good luck!

Contest entrants are only eligible to win once per sweepstake,
per household as part of a campaign sponsored by Influence Central.




Essential Oil Weight Loss Blend

YL OIls Weight Loss Blend1

There are many weight loss products on the market today, but it is scary because one just never knows what they will do, what is in them, if they are regulated, or what the after effects might be.  Stop spending a ton, and putting things in your body that you are unsure of.   Try going the natural route with essential oils.   Young Living essential oils are amazing and this is a great blend to help you with your weight loss goals.  Young Living also has a full line of weight management products to choose from.  Regardless of your goals, essential oils are natural and amazing for everyone.

3 Exercises for a Firmer Butt

3 Exercises for a Firmer Butt
This current craze with big, firm bubble butts has made having a firmer backside a goal for many women. Something to remember is that the gluteus maximus is the largest muscle in the body and burns the most calories. Here are 3 exercises for a firmer butt that you will start to see results with right away.


Squats are easily the number one way to a firm bootie. There are quite a few different squats to add to your bootie-firming arsenal. A regular squat is where your feet are shoulder-width apart. You lower down like you are sitting on a chair and then raise back up. A plie squat is where your feet are two feet apart with your toes pointed slightly outward. There there is the infamous jump squat. When you do a regular squat, instead of raising up into a standing position, you jump up and land back down into a full squat. They are butt fat burners!

Squat Workout: Do 10 reps of each of the three types of squats without resting in between. After a full round of all three, rest for one minute. Repeat 3-5 times.


Lunges are another great workout for your legs and your rear-end. Two lunges that work wonders are the side and forward lunges. For a side lunge, start with your feet at least three feet apart. Lower down on the right side by bending your right knee while keeping your left leg straight. Then push your hips to the left side and repeat. Do this fluidly without stopping in between. For a forward lunge, step forward with your right leg, lower your hips down until both knees are bent at a 90-degree angle. Repeat with your left leg forward.

Lunge Workout: Do 10 reps on each leg of both the side and forward lunge, rest for one minute in between rounds. Repeat 3-5 times.


To do a kickback, the starting position is down on all fours. With your hands flat on the floor, with one knee planted, kick back the other leg up in the air. Bring it forward to waist level and do it again. Repeat on the other side.

Kickback Workout: Do 10-15 reps on each leg, rest for one minute in between rounds. Repeat 3-5 times.


If you like to follow a workout program instead of going it on your own there is a great workout program thru Beachbody for Brazil Butt Lift.  I am currently doing Body Beast as I am looking to gain muscle and lift my butt.

Foods You Should Never Eat

Junk food
Image Credit – Richard Rutter through Flickr

When it comes to the foods that you shouldn’t eat, you should never be confused. Nevertheless, compiling a black list of these bad foods can be tricky since most health experts tend to disagree on which foods belong (or does not belong) to such list.

But fret no more, here is a list of junk food that most experts tend to recommend ditching.


If you are looking to do a huge service for your health and wellbeing, then you must cross out the sodas from your life. These sugar-sweetened beverages will only take a toll on your health, leading to a myriad of troubles such as obesity, hindered recovery, chronic illness and a myriad of other health troubles.

Even the diet alternative is bad for you. In fact, the more diet sodas a person drank, the higher the risk of becoming obese, according to a University of Texas Health Science Center study.

Sugary Cereal
Most people kick off the morning with a bowl of cereal, but what are they actually consuming? The matter of fact is that the stuff is bad for you, and if you are giving it to your children, then you are teaching them how food should taste like and drowning them in sugars and unhealthy chemicals.
In fact, popular brands are as bad, even worse than junk food, according to report called Sugar in Children’s Cereals: Popular brands pack more sugar than snack, cakes, and cookies,” by the Environmental Working Group. Therefore, make sure to cross out the stuff from your life. Start the day with a healthier breakfast.

McDonald’s foods

The bulk of McDonald’s menu is made with all sorts of synthetic ingredients, such as artificial sweeteners, genetically engineered corn, food dyes and other bad and non-natural additives that will only compromise your health and wellbeing. In fact, the fast food industry is one of the main culprits to the current obesity pandemic.

Therefore, you are better off learning how to cook. Yes that might take a while, and with a few blunders every now and there. But it’s worth the effort. Ditching fast food is a matter of mindset. And once you get rid of it, you will be preparing and making better food at home, with less costs and more nutritional value.


Most people think of corn as a natural and healthy crop. But they assume wrong. Today’s corn supply is genetically tweaked to survive hefty spraying of chemicals or to produce its own pesticide stock for better yielding. The bad side is that most of the unhealthy additives wind up inside of the food. These chemicals are perilous to health and have been linked to a host of health and environmental problems.

Nevertheless, avoiding corn is tricky. It’s present is the bulk of processed foods. However, you can always make the right choice by opting for foods with the least added ingredients, avoiding mainly high-fructose corn syrup. For a better choice, eat only organic or –GMO-Free verified foods if budget allows.

Processed Meats

You don’t need to be a health expert to know that hot dogs are not the basis of a healthy diet. Processed meats, the hot dogs, the bacon and so on score high in sodium, fat, artificial preservatives, unnatural additives, and you are better off not eating them—expect for the occasional treat.

Regular consumption of processed meats can cause weight gain, diabetes, heart disease, cancer and a myriad of serious ailments. You are better off not eating the stuff. Switch to organic meat; the more natural, the better.

About the Author

David Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications. For more tips and training guidelines go to his blog Runner Blueprint. You can also follow David on Twitter: @DavidDack

Get Bikini Beautiful This Summer with a Digital Fitness Plan

Kiqplan Bikini Hot_1

Summer is just around the corner, and you may be planning to hit the beach and soak up some sunshine in your favorite bikinis. But if you’re worried that a winter of indulgence and inactivity has left you a little out of shape, this is the time to put things right. Taking the appropriate steps now means you can look forward to a bikini beautiful summer wherever you’re headed.

Use your metabolism to your advantage

If you’re trying to lose weight and get in shape for a bikini beautiful summer, you simply can’t afford to waste any time. You can accelerate your weight loss by using your metabolism to its fullest effect. Rise early in the morning and perform at least 40 minutes of aerobic exercise while your metabolism is in overdrive. You can split this exercise up into two chunks of 20 minutes in order to keep things interesting.

In the afternoon, perform another 20 to 30 minutes of cardiovascular exercise. This might mean taking a brisk walk, cycling or going for a quick swim. The trick here is to keep your metabolism constantly high throughout the day. Research has shown that the human metabolism remains elevated for up to five hours after rigorous exercise, so splitting your workouts into a session in both the morning and afternoon will keep the calories burning throughout the day.

The Kiqplan Bikini Hot digital coaching app is perfect for giving you workout ideas, and for monitoring your progress throughout a 12 week fitness plan. You can track how many calories you’re burning with the use of an activity tracker, and it’s also possible to monitor your progress and receive tips on how to stay on track during your journey towards a bikini beautiful body.

Watch the calories

You should aim for a daily calorie allowance of 1500. While this may sound high during a diet, it’s important to remember that your body needs sufficient fuel if you’re subjecting it to more than an hour of rigorous exercise every day. Fortunately, a digital weight loss plan for women will help you to eat the right foods in the right quantities to maintain steady and sustained weight loss.

As a general rule of thumb, you should be loading up on proteins such as fish, chicken and very lean red meat. Eat lots of vegetables, but limit your daily intake of fruit to two or three pieces a day, as you don’t want excess sugar to be converted to fat. And make sure you’re eating only the ‘good’ carbohydrates, such as brown rice and whole wheat bread. The likes of white bread and potatoes should be avoided, as they are highly calorific and relatively difficult to digest – making them more likely to be converted to fat.

Drink lots of water

It is almost impossible to drink too much water during an arduous health and fitness regime. You should be drinking at least two liters every day, but it’s also a good idea to drink an extra glass for every 30 minutes of exercise you take. Staying hydrated will keep you on top of your game in the gym, but it will also keep you feeling fuller for longer.

Don’t forget resistance training

If you’re in search of a beautifully toned body for the beach this summer, you simply can’t afford to dismiss the importance of resistance training. Whether you are lifting weights, using resistance bands or utilising your own body weight, strength and conditioning work is vital for two reasons. Firstly, it is the quickest way to change the shape of your body in readiness for the bikini-wearing season. Secondly, increasing your muscle mass will increase your metabolism – helping you to burn fat more readily.

With some will-power, determination and the help of a digital weight loss plan for women, you can show off your bikini beautiful body with pride this summer.

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