You have questions...here are your answers!
Have a question that isn't answered here?
Email Us!
Looking to lose weight, get healthy, tone up and even make friends?
Then Element 26 Dance and Fitness classes and personal training is for you!
Below should be answers to most of the questions I get the most often!
How do I get updates?
There are several ways to stay up to date!
First, always check this website!
Second, updates are emailed regularly. To get on the email list email element26danceandfitness@gmail.com
Third, be sure to go to Facebook and "Like" and "Follow" our page at: https://www.facebook.com/element26danceandfitness/
What is the cost?
Most classes are just $5 per person per class!
For more detailed Payment and Cost Information Click HERE
Can I still use my FM Punch Card?
FM Punch Cards will be honored until February 1st, 2017.
At that time all FM Punch Cards will be considered expired and will no longer be honored.
New Element 26 Punch Cards will need to be purchased or you may pay per class or purchase a monthly membership.
Who instructs the classes?
Meet our instructors by clicking HERE
Where are your classes?
More Info Coming Soon regarding Class Locations!
If you are interested in hosting an Element 26 Fitness Class at your location please be sure to email us at element26danceandfitness@gmail.com.
Do you take time off?
We do take time off at different times during the year.
Our classes are split into 4 sessions each year and at times we take breaks between sessions.
During these breaks there are no classes to allow each instructor time to focus on rest, rejuvenation and our personal health journey!
Class Descriptions
What is Rush?
Rush simply means the class will be 30 minutes!
What is Zumba®?
Perfect For
Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on.
How It Works
We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check.
Benefits
A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.
What is Zumba Toning®?
Perfect For
Those who want to party, but put extra emphasis on toning and sculpting to define those muscles!
How It Works
The challenge of adding resistance by using Zumba®Toning Sticks (or light weights), helps you focus on specific muscle groups, so you (and your muscles) stay engaged!
Benefits
Lightweight maraca-like Toning Sticks enhances sense of rhythm and coordination, while toning target zones, including arms, core and lower body.
What is Zumba® Gold?
Perfect For
Active older adults who are looking for a modified Zumba®class that recreates the original moves you love at a lower-intensity.
How It Works
The design of the class introduces easy-to-follow Zumba®choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong.
Benefits
Class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance!
What is Zumba Sentao®?
Perfect For
People who want to get some serious (core) work done. Pull up a chair and tone your entire body.
How It Works
Zumba Sentao® combines strength and resistance training with innovative dance moves, using a chair as your dance partner. A high intensity workout that focuses on defining your muscles, improving overall cardiovascular health and burning major calories in the process.
Benefits
A unique way to challenge the muscles of the body without having to lift weights.
What is Zumba® Kids?
Perfect for our younger Zumba® fans! Kids 7-11 years old get the chance to be active and jam out to their favorite music.
How It Works
Zumba® Kids classes feature kid-friendly routines based on original Zumba® choreography. We break down the steps, add games, activities and cultural exploration elements into the class structure.
Benefits
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children's lives by making fitness fun. Classes incorporate key childhood development elements like leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, cultural awareness.
What is Zumba® Kids Jr.?
Perfect for our younger Zumba® fans! Kids 4-6 years old get the chance to socialize with friends and jam out to their favorite music.
How It Works
Zumba® Kids, Jr classes are rockin', high-energy dance parties packed with kid-friendly routines. We break down steps, add games, activities and cultural exploration elements into the class structure.
Benefits
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children’s lives. Classes incorporate key childhood development elements such as leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, balance, cultural awareness.
What is Kickboxing?
Kickboxing combines the punches of boxing with the kicks of karate. There are a few variations of the sport. Some competitive kickboxers practice the sport against opponents in the ring. Other fitness enthusiasts practice kickboxing as an aerobic workout.Kickboxing techniques are also practical for self defense. Over the past several decades, kickboxing has become an exciting sport to watch and to practice.
What is Step Aerobics?
Step aerobics is a form of aerobics that is practiced worldwide by millions of people. The reason for its popularity is simple--it offers a great cardio workout without the need for extensive space or equipment. All that is required is a flat surface and an aerobic stepping platform. While the aim of aerobics is to increase the body's consumption of oxygen, step aerobics builds on that goal by offering a more intense workout. The platform or "step" provides this extra boost by incorporating the action of stepping onto the platform to intensify the workout. The other benefit is that it is low impact, and doesn't stress the joints as much as running or jogging. The action of stepping onto the platform doesn't shock the joints and generally does not require a great deal of coordination or athleticism.
You do not have to have a step for the class but if you'd like to purchase one you can check out a variety at Amazon and they are also available at many other retailers.
What is CIZE Dance Workout?
Just as you might not master a full push-up or pull-up on your first try, this will be a challenge. This isn't one of those "dance-lite" workouts where you just shuffle your feet to the beat. Shaun T and his crew bring the dance studio to you to teach you real choreographed dance routines. But we break down the moves step-by-step, as you go, so you can learn them, repeat them until you're comfortable, put a sequence together, then bust out a full routine to songs from the CIZE playlist! You'll be completely amazed at how good you do and how good you feel! Tired of your workout? It's time to WORK IT! Don't call it a workout. But great dancing the way we've designed it is hard work. The more you get into it, the more you'll get out of it. You WILL drip sweat. And you WON'T stop moving. Performing these pulse-pounding, thrilling routines is serious cardiovascular conditioning, core strengthening, and overall muscle toning—all at once.
What is POUND?
POUND® IS THE WORLD'S FIRST CARDIO JAM SESSION INSPIRED BY THE INFECTIOUS, ENERGIZING AND SWEAT-DRIPPING FUN OF PLAYING THE DRUMS.
What is Shape and Shred?
Shape and Shred is our equivalent to Boot Camp. But don't be scared away! Keep reading!
No matter what level you are at physically anyone can do these workouts because we show modifications and you will have choices.
The Class will consist of a warm up, strength training and cardio circuit and a cool down with stretching.
The warm ups will consist of a variety of things: walking the track (those that care to can jog or run or do a mix) jacks, knee lifts, calf raises, lunges, squats, etc. The warm up is meant to simply get your muscles warm and your heart pumping a little more than normal. The bulk of the Workout will consist of Strength Training and Cardio Circuit Exercises with a variety of equipment. The purpose of this section is to build stamina and strength and burn calories. The weeks will vary. Some weeks we will all work together. Some weeks we will work at our own pace at different "stations". Some classes will be a "course" of sorts, putting together exercises that we have mastered in previous classes. We will work to build stamina, endurance and strength. We will work to burn calories and fat. The goal is to be fit, strong, toned, lose inches and drop your fat percantage. We will also work to build your balance and core strength and flexibility and agility. Cool down will consist of walking the track and stretches. Stretches will increase flexibility and lower the heart rate. I am not saying that this will be easy or a walk in the park but it won't be the same as some boot camps or what you see on tv.
What is Strength Training?
A full body workout that targets all of the major muscles groups. You’ll integrate strength and stretching exercises to produce stronger bones and muscles and increase your metabolism to help maintain a healthy body weight. We use weights (2 - 8 pounds) and mats in this class. Weights are not provided.
What is Sculpt and Tone?
Sculpt and Tone is a class that is much like Strength Training but designed more for the beginner but can be easily adapted to the advanced and veteran fitness class attendee. It is a one hour head to toe workout that uses music to time how many sets we do of
2-3 exercises for each muscle group!
What is Stretching and More?
Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill or after dancing at Zumba. The main concern is exercising, not stretching, right?
Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury. Understand why stretching can help and how to stretch correctly. The most established and obvious benefit of stretching is to help improve flexibility and range of motion. As the body ages, muscles can become tighter and range of motion in the joints can be minimized. A lack of flexibility can cause movement to become slower and less fluid, making an individual more susceptible to muscle strains or other soft tissue injuries. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. An increase in flexibility is accompanied by improved balance and coordination.
What is Eating with Melissa: Nutrition?
It can be difficult to stay on track. More so with diet than with exercise.
I am learning though that the journey to my healthiest self is paved by about 80% diet and nutrition and only 20% or so exercise. However, I do exercise a lot because it is a job but more importantly I really love it. I love the way exercise and dance makes me feel. I’m happier, I’m calmer, I’m less depressed and the list goes on and on. Every year during this time I always over indulge and put on weight. I heard that the average American gains six pounds from Halloween to New Years. That’s just the average American. There are some like me that are, shall we say, “above” average. We are over achievers and like to gain more, much more than 6 pounds in that three month period!
Today is a new day and we are going to set ourselves up to succeed and not fail!
But how?
Weekly Meetings for Accountability
Weekly Weigh Ins to Lose or Maintain
Healthy Holiday Recipes
Ways to Track Fitness and Calories and Nutrition
Learning Sessions
Group and Leader Support
What is Basic Steps?
Who: Anyone interested! Are you brand new to Zumba? Do you ever get frustrated with the steps? Do you want a refresher?
What: A step by step 30 minute breakdown of the core and basic steps from our Zumba class! I will break down the core steps from each rhythm. I will answer questions you have or work on any specific song that you want to break down or work on!
What is Strength and Cardio at the State House?
Join me at the State House and get a head to toe workout that you won't soon forget! All you need is water and a sweat towel! We work our heart and we train for strength using only our own body weight! Everyone can work at their own pace and modifications are shown for everyone!
What is Line Dance?
Join other dancers and learn some fun Line Dances or just come for the great exercise. Our Line Dance classes are not just "Country Line Dancing". We call it "Line Dancing" for a reason. We play Great Music of all the Genres like Country, Top 40, Hip Hop, Ballroom, Blues, Funky, Latin, Irish, Swing and much more. You never need a partner but you can bring all your friends and have a lot of fun. Plus you get exercise without realizing you are actually excercising.
What is Water Aerobics?
Water aerobics, also called aqua aerobics, use the natural resistance and buoyancy of water against your body to provide a wide variety of conditioning activity. No swimming is required in water aerobics, and flotation devices are used frequently. Water exercise helps increase your energy, stamina and strength -- and it is a healthy way to cool off in the summer. Before starting an aerobics routine or class, check with your health care professional.
What is Family and Fitness?
Are you a Mom? Want to workout with other moms? Want to be able to bring your kids and have them get a workout WITH you? Then this class is for you! Dads and Grandparents are welcome too!This class is designed for those with kids 8 weeks old and up.
Moms, dads, grandparents and even those without kids are welcome to come and participate!
I have personally designed this fun workout specifically for moms and dads to workout alongside of their kids that are old enough or while holding your infant.The elements of the class will include a warm up, a cardo/dance portion, a strength/toning portion and a stretch/flexibility portion.
Why am I doing this when there are gyms with childcare? Why am I doing this when there are group fitness classes where older kids are welcome to participate?Through my research I have found that moms and parents need and want group fitness that includes their children no matter their age. They/YOU are wanting this workout not just for fitness but for friendship and accountability and general help!
What's this gonna cost?There are several prices dependent on what you need.
PRICE A) Adult that just wants to workout at the same time = $5.00 per person per class
PRICE B) Parent/Guardian with one child =$7.00 per class
PRICE C) Additional children = $3.00 per additional child (Max cost will be $15.00)
PRICE D) 2 adults with one child =$12.00 (Max cost will be $20.00)
What do I need to bring?What you need to bring is going to be based partly on you and the age of your child.
Each set of exercises will have several modifications. For example we will have the exercise then I will modifiy if you are there alone, there with a child 5 years and up, there with a child that is a walker to 5 years or there with a child that is 8 weeks to a walker.
You will need:Yoga Mat, blanket, and/or towelPlayground ball, Water to drink for you and your kiddosHand towel for sweatBouncy seat or car seat for times that you would want to put an infant down safely. Light weights for adults and children 8 and older. This is optional.
At this time there has not been much interest in this class! If you are interested please contact me!
This will be a class for you AND your kid or kiddos that will give you both a fun, head to toe workout!
Who can do these classes?
Anyone can participate in these classes!
We show modifications and try to help everyone no matter their age or abilities to have a great class!
Can't get on the floor? No problem! We can show you how to do exercises using a chair or the wall!
Can't stand for the whole time? No problem! We can show you how to do the workout from a chair!
So no matter your age, size, fitness level, or injuries there is something for you!
But do be sure to always listen to your doctor!
I tell everyone, if you can walk you can do these classes!
Even if you only come and march in place for an hour you are burning more calories and doing more for your health than you would sitting at home!
What do I need for classes?
Plenty of water and a sweat towel.
For regular Zumba you just need your pretty smiles!
For Zumba Toning, toning sticks are recommended. You can order them from Zumba.com and use coupon code zdavis2265 and get 10% off.
For Strength Training and Sculpt and Tone you will need a mat and a set of weights.
For Water Aerobics you will need two pool noodles and towel. Some people like to purchase pool weights. (Amazon.com)
For Zumba Sentao you will need a yoga mat or something to place a chair on so it does not slide.
Some students bring their Toning Sticks, Weights and Mats to each class and that's great too.
For Shape and Shred you will need a mat.
For Step Aerobics a step is recommended.
For Pound you will need to rent or purchase a set of Ripstix from April South.
How do I dress?
Dress in comfortable workout clothes. And good fitting, supportive tennis shoes.
A lot of my students and myself include love Zumba wear! If you'd like to purchase Zumba wear visit zumba.com. Use coupon code zdavis2265 for 10% off your entire order! You can use that code over and over!
For Line Dance Nights wear whatever you are comfortable in including jeans. It's a great workout but no need to dress a certain way.
For Water Aerobics wear a swimsuit or whatever you are comfortable in.
What about children?
Effective July 1st, 2016 the Policy Regarding Children in Group Fitness Classes will be as follows:
a. Effective July 1st, 2016 the Policy regarding children will be:
i. Children are welcome at all classes EXCEPT Pilates. See below for more information regarding Pilates.
1. Pilates is designed for adults, however we will accommodate ages 13 and up.
ii. All Children ages 3-11 years old that are participating in any part of any class will be charged $3 per child per class.
iii. Anyone ages 12 and up that are participating in any part of any class will be charged $5 per person per class.
iv. Childcare is not available to anyone except instructors.
v. If your child comes with you and does not participate in the class they need to be along the back wall with something to do quietly. Parents need to have their place in front or next to their child or children to keep a close eye on them.
vi. The childcare room is not to be used without adult supervision unless previously cleared with Melissa.
vii. Children ages 3-11 are not to use or touch any fitness equipment with the exception of the yoga mats.
viii. Older children may use the fitness equipment with the supervision of their parents.
What else do you offer?
All year long you can join in on different weight loss challenges with different goals and prizes!
We do theme classes! Do you have a theme idea? Contact me!
We do Fitness Fundraisers! Need to hold a fun fundraiser like a Zumbathon? I can help!
Want a Zumba warm up at your next 5k or any type of event? Contact me!
Want Zumba at your school for your students or teachers or for your Field Day! I can help!
Party In Pink (TM) Thursdays in October! Every October our Thursday classes are Pink Thursdays! Dress it out in Pink! 75% of class fees and 100% of donations go to the Susan G Koemen Foundation!
We do special events!
Birthday parties, expos, church events, ladies nights, etc! Children's birthday parties will be available starting in March!
We offer cooking clubs and nutrition classes.
Vacation Bible School
Field Day
Company Meetings and Picnics
Expos
Zumba Kids Classes
Demos at your Bible Study, Support Group, anywhere!
Personal Training
Fitness/Body Evaluations Contact Melissa for more info to get on the healthy track for YOUR body!
Can you come to my location?
Yes! I can come to you. Just email or call me and we can talk it through! I am always looking to expand.
I need an open space, a place to plug in my stereo and at least 10 people to start a new class in a new location!
Element26DanceandFitness@gmail.com
Do you do one on one work, personal training, private events, birthday parties, demos and/or vendor events?
Yes! Contact me for more info and pricing!
I am also starting to offer: Fitness/Body Evaluations Contact Melissa for more info to get on the healthy track for YOUR body!
If you have any further questions feel free to email me back or give me a call or message me on Facebook!
Melissa Davis
803-394-8950
Element26DanceandFitness@gmail.com
Email Us!
Looking to lose weight, get healthy, tone up and even make friends?
Then Element 26 Dance and Fitness classes and personal training is for you!
Below should be answers to most of the questions I get the most often!
How do I get updates?
There are several ways to stay up to date!
First, always check this website!
Second, updates are emailed regularly. To get on the email list email element26danceandfitness@gmail.com
Third, be sure to go to Facebook and "Like" and "Follow" our page at: https://www.facebook.com/element26danceandfitness/
What is the cost?
Most classes are just $5 per person per class!
For more detailed Payment and Cost Information Click HERE
Can I still use my FM Punch Card?
FM Punch Cards will be honored until February 1st, 2017.
At that time all FM Punch Cards will be considered expired and will no longer be honored.
New Element 26 Punch Cards will need to be purchased or you may pay per class or purchase a monthly membership.
Who instructs the classes?
Meet our instructors by clicking HERE
Where are your classes?
More Info Coming Soon regarding Class Locations!
If you are interested in hosting an Element 26 Fitness Class at your location please be sure to email us at element26danceandfitness@gmail.com.
Do you take time off?
We do take time off at different times during the year.
Our classes are split into 4 sessions each year and at times we take breaks between sessions.
During these breaks there are no classes to allow each instructor time to focus on rest, rejuvenation and our personal health journey!
Class Descriptions
What is Rush?
Rush simply means the class will be 30 minutes!
What is Zumba®?
Perfect For
Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on.
How It Works
We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check.
Benefits
A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.
What is Zumba Toning®?
Perfect For
Those who want to party, but put extra emphasis on toning and sculpting to define those muscles!
How It Works
The challenge of adding resistance by using Zumba®Toning Sticks (or light weights), helps you focus on specific muscle groups, so you (and your muscles) stay engaged!
Benefits
Lightweight maraca-like Toning Sticks enhances sense of rhythm and coordination, while toning target zones, including arms, core and lower body.
What is Zumba® Gold?
Perfect For
Active older adults who are looking for a modified Zumba®class that recreates the original moves you love at a lower-intensity.
How It Works
The design of the class introduces easy-to-follow Zumba®choreography that focuses on balance, range of motion and coordination. Come ready to sweat, and prepare to leave empowered and feeling strong.
Benefits
Class focuses on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance!
What is Zumba Sentao®?
Perfect For
People who want to get some serious (core) work done. Pull up a chair and tone your entire body.
How It Works
Zumba Sentao® combines strength and resistance training with innovative dance moves, using a chair as your dance partner. A high intensity workout that focuses on defining your muscles, improving overall cardiovascular health and burning major calories in the process.
Benefits
A unique way to challenge the muscles of the body without having to lift weights.
What is Zumba® Kids?
Perfect for our younger Zumba® fans! Kids 7-11 years old get the chance to be active and jam out to their favorite music.
How It Works
Zumba® Kids classes feature kid-friendly routines based on original Zumba® choreography. We break down the steps, add games, activities and cultural exploration elements into the class structure.
Benefits
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children's lives by making fitness fun. Classes incorporate key childhood development elements like leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, cultural awareness.
What is Zumba® Kids Jr.?
Perfect for our younger Zumba® fans! Kids 4-6 years old get the chance to socialize with friends and jam out to their favorite music.
How It Works
Zumba® Kids, Jr classes are rockin', high-energy dance parties packed with kid-friendly routines. We break down steps, add games, activities and cultural exploration elements into the class structure.
Benefits
Helps develop a healthy lifestyle and incorporate fitness as a natural part of children’s lives. Classes incorporate key childhood development elements such as leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, balance, cultural awareness.
What is Kickboxing?
Kickboxing combines the punches of boxing with the kicks of karate. There are a few variations of the sport. Some competitive kickboxers practice the sport against opponents in the ring. Other fitness enthusiasts practice kickboxing as an aerobic workout.Kickboxing techniques are also practical for self defense. Over the past several decades, kickboxing has become an exciting sport to watch and to practice.
What is Step Aerobics?
Step aerobics is a form of aerobics that is practiced worldwide by millions of people. The reason for its popularity is simple--it offers a great cardio workout without the need for extensive space or equipment. All that is required is a flat surface and an aerobic stepping platform. While the aim of aerobics is to increase the body's consumption of oxygen, step aerobics builds on that goal by offering a more intense workout. The platform or "step" provides this extra boost by incorporating the action of stepping onto the platform to intensify the workout. The other benefit is that it is low impact, and doesn't stress the joints as much as running or jogging. The action of stepping onto the platform doesn't shock the joints and generally does not require a great deal of coordination or athleticism.
You do not have to have a step for the class but if you'd like to purchase one you can check out a variety at Amazon and they are also available at many other retailers.
What is CIZE Dance Workout?
Just as you might not master a full push-up or pull-up on your first try, this will be a challenge. This isn't one of those "dance-lite" workouts where you just shuffle your feet to the beat. Shaun T and his crew bring the dance studio to you to teach you real choreographed dance routines. But we break down the moves step-by-step, as you go, so you can learn them, repeat them until you're comfortable, put a sequence together, then bust out a full routine to songs from the CIZE playlist! You'll be completely amazed at how good you do and how good you feel! Tired of your workout? It's time to WORK IT! Don't call it a workout. But great dancing the way we've designed it is hard work. The more you get into it, the more you'll get out of it. You WILL drip sweat. And you WON'T stop moving. Performing these pulse-pounding, thrilling routines is serious cardiovascular conditioning, core strengthening, and overall muscle toning—all at once.
What is POUND?
POUND® IS THE WORLD'S FIRST CARDIO JAM SESSION INSPIRED BY THE INFECTIOUS, ENERGIZING AND SWEAT-DRIPPING FUN OF PLAYING THE DRUMS.
What is Shape and Shred?
Shape and Shred is our equivalent to Boot Camp. But don't be scared away! Keep reading!
No matter what level you are at physically anyone can do these workouts because we show modifications and you will have choices.
The Class will consist of a warm up, strength training and cardio circuit and a cool down with stretching.
The warm ups will consist of a variety of things: walking the track (those that care to can jog or run or do a mix) jacks, knee lifts, calf raises, lunges, squats, etc. The warm up is meant to simply get your muscles warm and your heart pumping a little more than normal. The bulk of the Workout will consist of Strength Training and Cardio Circuit Exercises with a variety of equipment. The purpose of this section is to build stamina and strength and burn calories. The weeks will vary. Some weeks we will all work together. Some weeks we will work at our own pace at different "stations". Some classes will be a "course" of sorts, putting together exercises that we have mastered in previous classes. We will work to build stamina, endurance and strength. We will work to burn calories and fat. The goal is to be fit, strong, toned, lose inches and drop your fat percantage. We will also work to build your balance and core strength and flexibility and agility. Cool down will consist of walking the track and stretches. Stretches will increase flexibility and lower the heart rate. I am not saying that this will be easy or a walk in the park but it won't be the same as some boot camps or what you see on tv.
What is Strength Training?
A full body workout that targets all of the major muscles groups. You’ll integrate strength and stretching exercises to produce stronger bones and muscles and increase your metabolism to help maintain a healthy body weight. We use weights (2 - 8 pounds) and mats in this class. Weights are not provided.
What is Sculpt and Tone?
Sculpt and Tone is a class that is much like Strength Training but designed more for the beginner but can be easily adapted to the advanced and veteran fitness class attendee. It is a one hour head to toe workout that uses music to time how many sets we do of
2-3 exercises for each muscle group!
What is Stretching and More?
Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill or after dancing at Zumba. The main concern is exercising, not stretching, right?
Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury. Understand why stretching can help and how to stretch correctly. The most established and obvious benefit of stretching is to help improve flexibility and range of motion. As the body ages, muscles can become tighter and range of motion in the joints can be minimized. A lack of flexibility can cause movement to become slower and less fluid, making an individual more susceptible to muscle strains or other soft tissue injuries. This can put a damper on active lifestyles and even hinder day-to-day, normal motions. An increase in flexibility is accompanied by improved balance and coordination.
What is Eating with Melissa: Nutrition?
It can be difficult to stay on track. More so with diet than with exercise.
I am learning though that the journey to my healthiest self is paved by about 80% diet and nutrition and only 20% or so exercise. However, I do exercise a lot because it is a job but more importantly I really love it. I love the way exercise and dance makes me feel. I’m happier, I’m calmer, I’m less depressed and the list goes on and on. Every year during this time I always over indulge and put on weight. I heard that the average American gains six pounds from Halloween to New Years. That’s just the average American. There are some like me that are, shall we say, “above” average. We are over achievers and like to gain more, much more than 6 pounds in that three month period!
Today is a new day and we are going to set ourselves up to succeed and not fail!
But how?
Weekly Meetings for Accountability
Weekly Weigh Ins to Lose or Maintain
Healthy Holiday Recipes
Ways to Track Fitness and Calories and Nutrition
Learning Sessions
Group and Leader Support
What is Basic Steps?
Who: Anyone interested! Are you brand new to Zumba? Do you ever get frustrated with the steps? Do you want a refresher?
What: A step by step 30 minute breakdown of the core and basic steps from our Zumba class! I will break down the core steps from each rhythm. I will answer questions you have or work on any specific song that you want to break down or work on!
What is Strength and Cardio at the State House?
Join me at the State House and get a head to toe workout that you won't soon forget! All you need is water and a sweat towel! We work our heart and we train for strength using only our own body weight! Everyone can work at their own pace and modifications are shown for everyone!
What is Line Dance?
Join other dancers and learn some fun Line Dances or just come for the great exercise. Our Line Dance classes are not just "Country Line Dancing". We call it "Line Dancing" for a reason. We play Great Music of all the Genres like Country, Top 40, Hip Hop, Ballroom, Blues, Funky, Latin, Irish, Swing and much more. You never need a partner but you can bring all your friends and have a lot of fun. Plus you get exercise without realizing you are actually excercising.
What is Water Aerobics?
Water aerobics, also called aqua aerobics, use the natural resistance and buoyancy of water against your body to provide a wide variety of conditioning activity. No swimming is required in water aerobics, and flotation devices are used frequently. Water exercise helps increase your energy, stamina and strength -- and it is a healthy way to cool off in the summer. Before starting an aerobics routine or class, check with your health care professional.
What is Family and Fitness?
Are you a Mom? Want to workout with other moms? Want to be able to bring your kids and have them get a workout WITH you? Then this class is for you! Dads and Grandparents are welcome too!This class is designed for those with kids 8 weeks old and up.
Moms, dads, grandparents and even those without kids are welcome to come and participate!
I have personally designed this fun workout specifically for moms and dads to workout alongside of their kids that are old enough or while holding your infant.The elements of the class will include a warm up, a cardo/dance portion, a strength/toning portion and a stretch/flexibility portion.
Why am I doing this when there are gyms with childcare? Why am I doing this when there are group fitness classes where older kids are welcome to participate?Through my research I have found that moms and parents need and want group fitness that includes their children no matter their age. They/YOU are wanting this workout not just for fitness but for friendship and accountability and general help!
What's this gonna cost?There are several prices dependent on what you need.
PRICE A) Adult that just wants to workout at the same time = $5.00 per person per class
PRICE B) Parent/Guardian with one child =$7.00 per class
PRICE C) Additional children = $3.00 per additional child (Max cost will be $15.00)
PRICE D) 2 adults with one child =$12.00 (Max cost will be $20.00)
What do I need to bring?What you need to bring is going to be based partly on you and the age of your child.
Each set of exercises will have several modifications. For example we will have the exercise then I will modifiy if you are there alone, there with a child 5 years and up, there with a child that is a walker to 5 years or there with a child that is 8 weeks to a walker.
You will need:Yoga Mat, blanket, and/or towelPlayground ball, Water to drink for you and your kiddosHand towel for sweatBouncy seat or car seat for times that you would want to put an infant down safely. Light weights for adults and children 8 and older. This is optional.
At this time there has not been much interest in this class! If you are interested please contact me!
This will be a class for you AND your kid or kiddos that will give you both a fun, head to toe workout!
Who can do these classes?
Anyone can participate in these classes!
We show modifications and try to help everyone no matter their age or abilities to have a great class!
Can't get on the floor? No problem! We can show you how to do exercises using a chair or the wall!
Can't stand for the whole time? No problem! We can show you how to do the workout from a chair!
So no matter your age, size, fitness level, or injuries there is something for you!
But do be sure to always listen to your doctor!
I tell everyone, if you can walk you can do these classes!
Even if you only come and march in place for an hour you are burning more calories and doing more for your health than you would sitting at home!
What do I need for classes?
Plenty of water and a sweat towel.
For regular Zumba you just need your pretty smiles!
For Zumba Toning, toning sticks are recommended. You can order them from Zumba.com and use coupon code zdavis2265 and get 10% off.
For Strength Training and Sculpt and Tone you will need a mat and a set of weights.
For Water Aerobics you will need two pool noodles and towel. Some people like to purchase pool weights. (Amazon.com)
For Zumba Sentao you will need a yoga mat or something to place a chair on so it does not slide.
Some students bring their Toning Sticks, Weights and Mats to each class and that's great too.
For Shape and Shred you will need a mat.
For Step Aerobics a step is recommended.
For Pound you will need to rent or purchase a set of Ripstix from April South.
How do I dress?
Dress in comfortable workout clothes. And good fitting, supportive tennis shoes.
A lot of my students and myself include love Zumba wear! If you'd like to purchase Zumba wear visit zumba.com. Use coupon code zdavis2265 for 10% off your entire order! You can use that code over and over!
For Line Dance Nights wear whatever you are comfortable in including jeans. It's a great workout but no need to dress a certain way.
For Water Aerobics wear a swimsuit or whatever you are comfortable in.
What about children?
Effective July 1st, 2016 the Policy Regarding Children in Group Fitness Classes will be as follows:
a. Effective July 1st, 2016 the Policy regarding children will be:
i. Children are welcome at all classes EXCEPT Pilates. See below for more information regarding Pilates.
1. Pilates is designed for adults, however we will accommodate ages 13 and up.
ii. All Children ages 3-11 years old that are participating in any part of any class will be charged $3 per child per class.
iii. Anyone ages 12 and up that are participating in any part of any class will be charged $5 per person per class.
iv. Childcare is not available to anyone except instructors.
v. If your child comes with you and does not participate in the class they need to be along the back wall with something to do quietly. Parents need to have their place in front or next to their child or children to keep a close eye on them.
vi. The childcare room is not to be used without adult supervision unless previously cleared with Melissa.
vii. Children ages 3-11 are not to use or touch any fitness equipment with the exception of the yoga mats.
viii. Older children may use the fitness equipment with the supervision of their parents.
What else do you offer?
All year long you can join in on different weight loss challenges with different goals and prizes!
We do theme classes! Do you have a theme idea? Contact me!
We do Fitness Fundraisers! Need to hold a fun fundraiser like a Zumbathon? I can help!
Want a Zumba warm up at your next 5k or any type of event? Contact me!
Want Zumba at your school for your students or teachers or for your Field Day! I can help!
Party In Pink (TM) Thursdays in October! Every October our Thursday classes are Pink Thursdays! Dress it out in Pink! 75% of class fees and 100% of donations go to the Susan G Koemen Foundation!
We do special events!
Birthday parties, expos, church events, ladies nights, etc! Children's birthday parties will be available starting in March!
We offer cooking clubs and nutrition classes.
Vacation Bible School
Field Day
Company Meetings and Picnics
Expos
Zumba Kids Classes
Demos at your Bible Study, Support Group, anywhere!
Personal Training
Fitness/Body Evaluations Contact Melissa for more info to get on the healthy track for YOUR body!
Can you come to my location?
Yes! I can come to you. Just email or call me and we can talk it through! I am always looking to expand.
I need an open space, a place to plug in my stereo and at least 10 people to start a new class in a new location!
Element26DanceandFitness@gmail.com
Do you do one on one work, personal training, private events, birthday parties, demos and/or vendor events?
Yes! Contact me for more info and pricing!
I am also starting to offer: Fitness/Body Evaluations Contact Melissa for more info to get on the healthy track for YOUR body!
If you have any further questions feel free to email me back or give me a call or message me on Facebook!
Melissa Davis
803-394-8950
Element26DanceandFitness@gmail.com