Category: Well Being

What is QiDANCE?  It’s the amazing new phenomenon in pre-choreographed group fitness, is an energizing workout that makes you feel as fantastic as it will make you look.

Start your journey around the world’s hottest rhythms by opening your body to change, freedom and fun. Your instructor will choose a musical tour for you to explore a universe of cultures and traditions. There are many Qiformances to choose from, so the class is always interesting and challenging. Every Qiformance you learn will become part of your repertoire, so in short time you accumulate experience that makes you glide through the class like an expert.

QiDANCE Production

Monday nights starting on July 2, 2012 at 7 pm

THR Fitness Center in Bedford

817-267-9191 and reserve your spot in the production

I am a big fan of smoothies. I drink at least one a day for a snack. Here are some healthy additions you can add to your smoothie to give it that extra punch.

Smoothie Boosters

Chlorella helps support a healthy immune system, and is particularly high in vitamins A, D and iron. Containing powerful antioxidant carotenoids such as the provitamin beta carotene, chlorella is also one of the most concentrated sources of chlorophyll in the world.

Coconut water Electrolyte and mineral replacement

Spinach, or other raw, leafy greens Greens add iron, calcium, antioxidants, vitamins, and mineral without changing the taste of the smoothie.

Berries (fresh when in season, or frozen) Adding a cup of frozen berries not only eliminates the need for ice, but also adds some of the most potent sources of antioxidants, as well as fiber and vitamin C.

Matcha (green tea) powder Loaded with powerful antioxidant polyphenols (catechins), and used for centuries as an energizer and digestive tonic, clinical studies suggest that green tea extract may boost metabolism. (Contains caffeine).

Cinnamon (1 teaspoon) Used traditionally for digestive disorders such as indigestion, gas and bloating, stomach upset and diarrhea, cinnamon provides a source of calcium and iron.

Turmeric (1 teaspoon) Curcumin—the active compound in turmeric—is a powerful antioxidant. Turmeric is used traditionally in both Ayurvedic and Chinese medicine as an anti-inflammatory to help relieve joint pain.

Raw Cacao powder Not only adding chocolate flavor without any sugar, cacao powder has potent antioxidants in the form of flavinoids and is a source of magnesium.

White chia seeds A rich source of omega-3 fatty acids, white chia is a complete protein that provides a good source of both soluble and insoluble fiber* to aid in blood sugar stabilization. *Note: chia seeds are hygroscopic (meaning they absorb and retain water); chia acts as an emulsifier and will thicken up a liquid substantially, so drink your smoothie within 15 making after making if you add chia seeds.

Resource: Vega News Smoothieology 101 – March 2012

Another way to feel fabulous is by being true to yourself. When you have a choice to make and you do what you really want to do over what others may say for you to do, it is freeing and powerful. Trust your judgement… will find as you do, others will trust your judgement too. You will find peace being true to yourself. And that is a fabulous feeling.


What we put in our bodies makes a real impact on us. Everything you eat pushes us either towards health or early death.  Health is a journey not a destination.  I would like to share some tips with you to take on your journey:

1. Invest now and stay healthy or invest later when you are sick. So if you haven’t decided whether you want to get a personal trainer or to take supplements because of the cost, think of this.

2. Drink your weight in water. You will find it’s not that hard.  Taking a sip of water every 15 minutes is a lot easier than trying to drink 8 ounces at a time. And when you do you will see a glow in your skin.

3. Hungry? Drink water first. It could be that your body is thirsty instead of hungry.

4. Eating right or eating healthy enables us to feel our best. And if you get sick along the way, your body will be in a far better position to defend itself and make a quick recovery.

5. Eat Fresh! and I don’t mean Subway. Eat your vegetables. Find ones you really love. Get creative in preparing them. Give yourself a challenge to eat a new veggie a week. Juice then and make your own V8 juice. Fresh veggie juice is very yummy.

6. Fiber – it’s the scrub brushes for your insides. It keeps things moving and not clogged. You should have a bowel movements for every meal you consume. So add fiber to your meal time. You will find them in veggies, fruits, and grains.

I hope that you can find one of these tips useful. The key to total beauty starts from the inside out.  You are what you eat!

Linda – The Feeling Fabulous Lifestyle Coach

Are you someone that by midday loses their energy and just wants to take a nap….lets say right after lunch or around 3 pm?  Do you wish you had the energy to finish the afternoon  and then have the energy for the evening, to just run your household, or workout at the gym or take a class? I have some tips to avoid midday slumps of energy.

I was once a person who had midday energy slumps. All I wanted was to stop and take a short power nap but it wasn’t always available. I didn’t like feeling that way. So I started to first pay attention to what I ate. So if after a meal a felt like taking a nap I would think about what I just had for lunch. The next day I would have the same meal but leave out one item, like for instance, soda, coke, cola, pop, (whatever you call it) and drink water instead. When I did, I noticed that I didn’t take a dive in my energy that day. So I figured out to no longer drink sugar laden drinks. So I continue to go thru that process. The foods that I discovered that gave me the drop in my energy, were things like, potatoes;  fries, chips, roasted, baked, mashed, skins, no matter how they were cooked, potatoes made me sleepy. So I didn’t have them for lunch. If I had to have potatoes because I love them so much I ate them for dinner. So when I got tired it didn’t matter cause I would be going to bed soon. I also discovered foods like, white breads, rolls, biscuits, pancakes, etc, desserts, candy, anything with lots of sugar, gave me the midday slumps in energy. So my tip for you is to avoid all WHITE foods (except cauliflower and eggs) at lunch time or really anytime you need to be sharp and have energy.

Try it, you’ll discover that you can be alert and have energy thru-out the day. Another reason for Feeling Fabulous!!

The question of the week for me. Since several people asked me about this I thought I’d talk about it on my blog. Most people over 40 are concerned about their sodium intake. So they are watching their salt consumption closely. But sometimes those darn milligrams and grams can get so confusing. So here is a tip on how to calculate and know without a doubt whether you can “eat or drink” that food.

The rule is a healthy person can eat between 3 – 4 grams (3000 – 4000 mg) of sodium/salt a day in their diet. Someone on a restricted sodium diet should not have more than 2 grams (2000 mg) of sodium/salt in their diet.

There are 1000 mg in 1 gram of salt. If food has, for instance, 595 mg of sodium for 1 serving that means it doesn’t even have 1 gram of salt but approximately 1/2 a gram of salt. If an item of food had 2100 mg of sodium for 1 serving that means it has 2 grams of salt.

Lets say you pick up a V8, a vegetable juice. The reason you picked it is to get a serving of veggies for that day but you are concerned about the salt. Well, one 8 oz serving has 420 mg in it. That may sound high to you but think about this ….do you add salt to any of your foods?….. so maybe this is the only added salt you get. If so enjoy the V8 and ‘feel fabulous’ that you got another serving of veggies. If you do add salt to your food than maybe pick up a salt free version of it. As you eat thru out the day think of the whole picture of what you eat in a day. I think you will be surprized at what you discover.

Feeling Fabulous at Fifty

How are you suppose to feel at Fifty. Tired, worn out, bloated, complacent? Those words certainly don’t describe me at all. I am 56 and I feel more alive today than when I was 30. That’s why I am Feeling Fabulous at 50. Everyday I am asked how do I manage to look so young and have so much energy. Its the lifestyle I live…. and I didn’t do it overnight. Its been a process since I was in my mid 20’s. The lifestyle includes, exercise, food, transformation and God, and not necessarily in that order. What I’d like to do here is to share all the I have experience and know personally with the world in hopes that I can make a difference in someones life.

I have been teaching fitness classes since the 70’s and am very passionate about it. I have taught so many different venues since. But today I teach Zumba fitness. Have so for 6 years now. Its amazing how that class affects people. In all my years I have never seen such big smiles on people faces when exercising. The class not only burns 600 to 800 calories a class but it releases endorphins, the happy hormone. People walk away feeling great because they had such a good time. So I invite you to find a Zumba class in your area and go experience it. You will be glad you did.  Check out this link and see:

Find a fitness class that you can really enjoy and look forward to going to; it will take you on the path of feeling fabulous.

PS. When you do find a class, let me know what you think. I’d love to hear about it.

Feeling Fabulous at Fifty