Michelle Williams 

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Since Mar 2011

Links to Your Wellness

My Thoughts on Wellness


The benefits of living a healthy lifestyle involve more than just the physical fitness aspect.  Often times we focus on one part of our health opposed to looking into total wellness, involving the mind (mental state), body (physical fitness) and fuel for optimal nutrition.  For years I have caught myself being one dimensional on my quest to being healthy.  This has lead to an unbalanced lifestyle in which I'm now working to improve.  It's not always easy but you owe it to yourself to create a balance between Life and Work.  So here's to everyone and your opportunity to improve your "Journey to a Healthier You!" 

Chellygirl~

ASCM Guidelines - Exercise Guidelines for Adults


Cardiorespiratory Fitness

Adults should get at least 150 minutes of moderate-intensity exercise per week. 

Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (5 days per wk) or 20-60 minutes of vigorous-intensity exercise (3 days per wk).

One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  

Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.

People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.

Very light or light intensity is best for older persons or previously sedentary adults starting exercise.

Two to four sets of each exercise will help adults improve strength and power.

For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.

Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

Adults should do flexibility exercises at least two or three days each week to improve range of motion.

Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.

Repeat each stretch two to four times, accumulating 60 seconds per stretch.

Static, dynamic, ballistic and PNF stretches are all effective.

Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.

Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.

20-30 minutes per day is appropriate for neuromotor exercise.

Licensed To Teach

  • Aqua ZumbaAqua Zumba
    License to teach the 'pool party' workout for all ages using the Zumba® formula and traditional aqua techniques.
  • Zumba Kids & Zumba Kids JrZumba Kids & Zumba Kids Jr
    License to teach the custom-designed kids program that blends dance-fitness routines with fun games and high-energy music.
  • Zumba Kids & Zumba Kids JrZumba Kids & Zumba Kids Jr
    License to teach the custom-designed kids program that blends dance-fitness routines with fun games and high-energy music.
  • Zumba Pro SkillsZumba Pro Skills
    Zumba Pro Skills
  • Zumba in the CircuitZumba in the Circuit
    Has Zumba in the Circuit class(es)