3 Things Every Workout Should Have

No, one of them is not an ice cream sundae to cool down.

So often I see people working out at the gym doing the same exercise over and over for 20 minutes.  That is not going to get you fit or keep you healthy.

For your fitness program to be effective and safe, you have to include all 3 of these:

1. Aerobic exercise

2. Muscular strength and endurance conditioning

3. Flexibility exercise

Aerobic exercise strengthens your cardiovascular system and will help you lose weight.  Dance exercise like FUNIQ is a fantastic and fun form of aerobics.  Most of my students tell me they get so lost in the dance that they don’t even realize they’re working out. 

The American Council on Exercise recommends 3 to 5 days of aerobic activity a week for general health maintenance; work up to 30 or more minutes per session (or three 10-minutes sessions per day).  If you’re trying to lose weight, aim for 5 to 6 days a week; gradually work up to 45 minutes or longer at low to moderate intensities in a low- or non-impact activity.

Muscular strength and endurance conditioning will improve your posture and your strength, and keep you from injuring your lower back.  Free weights are great for strength conditioning.  Just make sure you include every major muscle group—arms, chest, back, stomach, hips, and legs.  J0422190

 Start with a weight that’s comfortable to handle and do 8 repetitions. You can work your way up to 12 when the exercise becomes easy.  For greater strength conditioning, add more weight and/or more repetitions, in sets of 8 to 12.

Flexibility exercises will help your joints—and reduce the risk of injury. Just be sure you stretch correctly. Warm up first, the hold a mild stretch for 15-30 seconds. (Don’t forget to breath!)  Like strength conditioning, flexibility exercises should include all the major muscle groups.

Want more info? Click here.

And if you want to see all 3 of these in action, join us at a FUNIQ Fitness class.  We cover all 3 in one fun-packed hour–and it's never the same 2 workouts in a row.

Like I always say, “It’s way too much fun to be a workout.”

Your FUNIQ Fitness coach,


Shhh, Someone Has a Birthday This Week…

…And that someone is me 🙂

I'm my mid 40s and in better shape than I was in my early 20s. I'm
proof that anybody (and any body) can be in great shape…no matter
what your age! 

Most people don't know that I live
with a physical disability and struggle with chronic dizziness and
instability.  The way I look at it, exercise has actually saved me from
being in more pain. I enjoy working with people with chronic pain and
injuries because given my own situation, I KNOW exercise can actually
improve their condition.

You can read more of my story here.

So help me celebrate my birthday by getting up and moving! I want you around for many more birthdays, okay?

Your FUNIQ Fitness coach,


Myths Debunked: Time Magazine is so wrong.

A few months ago Time magazine had a cover story entitled, "Why Exercise Won't Make You Thin."

Their writers apparently have never snuck into a FUNIQ class, LOL. I'm just sayin'.

The story made some absurd (and undocumented) claims about the value of exercise, especially regarding weight loss. Want the truth?

"An overwhelming body of scientific evidence … confirms the positive role that exercise plays in weight loss and maintenance," says Dr. Cedric Bryant in a report debunking the Time magazine article.

Dr. Bryant is chief science officer of the American Council on Exercise (ACE). I'm ACE certified, so when Dr. Bryant talks, I listen.

He says if you want to get off the "weight-loss roller coaster…[you] need to regularly engage in physical activity."

There are a million great reasons to exercise even beyond weight loss:  treatment and prevention of many chronic illnesses like heart disease, hypertension, diabetes; improving your psychological health and well-being, and many more. 

Just read some of the testimonials to the left (or here if you're reading this by email) from the many people who've not only lost weight but gotten healthier by exercising at FUNIQ.

So don't listen to Time…and do keep moving.  You and your body will be thankful you did!

Your FUNIQ Fitness coach,