FITNESS

ZUMBA DANCE

BATCH

MORNING
NOON
EVENING

TIME

7:00 TO 8:00 A.M
3:00 TO 4:00 P.M
7:00 TO 8:00 P.M

DAY

MONDAY
TO
FRIDAY

Zumba is a high-energy dance fitness program that combines aerobic movements with dance choreography inspired by various styles, including salsa, reggaeton, hip-hop, merengue, samba, and other Latin and international rhythms. Developed in the 1990s by Colombian dancer and choreographer Alberto “Beto” Pérez, Zumba is designed to make fitness fun and engaging for participants of all fitness levels.

Key Features of Zumba:

Music-Driven: The workout is set to upbeat, dynamic music, making it feel more like a dance party than a traditional exercise session.
Varied Intensity: Classes incorporate intervals, alternating between high- and low-intensity dance moves to provide a full-body workout.
Accessible: The choreography is easy to follow, with no prior dance experience required. Instructors often encourage participants to modify moves to suit their own pace and ability.
Inclusive: It welcomes people of all ages, fitness levels, and dance experience.
Fun Atmosphere: The focus is on enjoying the movement and the music, which helps motivate people to stay active.

Benefits of Zumba:

Improves cardiovascular fitness.
Enhances coordination and balance.
Burns calories and aids in weight management.
Boosts mood and reduces stress due to its energetic and social nature.
Strengthens muscles through movements that engage the whole body.

Zumba has grown into a global phenomenon, with classes offered in gyms, studios, and community centers worldwide. There are also variations, such as Aqua Zumba (in the water), Zumba Gold (for older adults), and Zumba Kids (for children).

DIET PLAN

Creating a diet plan tailored to your goals, preferences, and lifestyle is essential for achieving sustainable results. Below is a general guide that you can customize further.

Step 1: Define Your Goals

Weight Loss: Calorie deficit (~500–750 fewer calories than your maintenance level).
Weight Gain/Muscle Building: Calorie surplus (~250–500 extra calories).
Maintain Weight: Match your calorie intake to your energy expenditure.

Step 2: General Diet Plan

Meal 1: Breakfast (7:00–9:00 AM)

Protein: 2–3 scrambled eggs or Greek yogurt.
Carbs: Whole-grain toast, oatmeal, or a piece of fruit.
Healthy Fats: 1 tablespoon of peanut butter or a handful of nuts.
Optional: Coffee or tea (limit added sugar).

Meal 2: Mid-Morning Snack (10:00–11:00 AM)

Protein: A boiled egg or cottage cheese.
Carbs: A piece of fruit or rice cakes.
Optional: Vegetables like carrot or cucumber sticks.

Meal 3: Lunch (12:00–2:00 PM)

Protein: Grilled chicken, fish, tofu, or legumes.
Carbs: Brown rice, quinoa, or whole-wheat pasta.
Vegetables: A large serving of salad or steamed vegetables.
Healthy Fats: 1–2 teaspoons of olive oil or avocado.

Meal 4: Afternoon Snack (3:00–4:00 PM)

Protein: A protein shake or a handful of roasted chickpeas.
Carbs: A small sweet potato or whole-grain crackers.
Optional: Dark chocolate (1–2 squares).

Meal 5: Dinner (6:00–8:00 PM)

Protein: Baked salmon, grilled chicken, or lentil stew.

FITNESS TIPS

1) Eat vatied,colorful,nutritionally dense food.
2) Eliminate trans fats from the diet.
3) Eat fresh fruits and vegetables instead of canned ones.
4) Measure servings and control portions.
5) Add protien to your diet.
6) Add green tea & Black coffee (without milk & sugar)
7) Add eggs to your diet.
8) Take probiotics( buttermilk,curd)
9) Enjoy the food you eat.
10) Add salads to your meals
11) Don’t skip meals.
12) Track your weight daily.
13) Stay positive.
14) Keep yourself busy to overcome food addiction.
15) Change your Lifestyle.
16) Stay hydrated.
17) Add some spices to your diet.
18) Swap out ice cream.
19) Drink lemon water in empty stomach in the morning.
20) Have Apple Cider Vinegar in empty stomach in the morning.
21) Eat more greens.
22) Eat slowly.
23) Eat to live,not live to eat.
24) Sip slowly.

25) Stock your fridge with healthy foods.
26) Turn sit time in to fit time.
27) Set short term goals and reward yourself for achieve them.
28) Workout consistently.
29) Maintain your motivation.
30) Do workout you enjoy.
31) Make fitness a top priority.
32) Set rules that work for you.
33) Push your limits.
34) Track your calories.
35) Try working out in the morning.
36) Eat smaller portions.
37) Don’t stuff yourself.
38) Burn more calories than you eat.
39) Make movement,part of your life.
40) Try yoga and meditation.
41) Eat home cooked food.
42) Don’t go hungry, to the parties.
43) Realise diet & exercise are intertwined.
44) Stick with your budget.
45) Eat 80% of your hunger.
46) Be patient with weight loss.
47) Develop a positive attitude (“what your mind can concieve & believe,you can achieve”).
48) Practice self love