Three Reasons You Need Resistance Training

Resistance training should be a staple in anyone's fitness regimen. There are different workouts based on this concept, but it's essential to know why resistance training is valuable. Resistance training can makeover your metabolism, multiply lean muscle, and improve joint stability. When used correctly, it can prevent sports' related injuries. Fortunately, we're here to help you learn why resistance training is so beneficial to your health.

Metabolism Makeover

Did you know that the lean muscle mass in your body burns calories at rest? If you're performing resistance-based exercises several times a week, chances are your maintaining or increasing lean muscle mass. That means even when you're not doing those exercises, you're burning calories, and your body will easily store and use nutrients as energy.  For example, glycogen, a product of sugar, is made and stored in your muscles.  While you shouldn't just eat junk food on a daily basis, resistance training can help your body more efficiently use what you do eat.

Muscle Multiplier

 Lean muscle mass isn't necessarily looking like the Hulk. It also provides a sculpted look that many people want. If you wish to look like Arnold or a ballerina, you'll need lean muscle mass to accomplish this goal. Cardiovascular training can be done in a way that mostly burns fat, but may not necessarily provide a lean look if little muscle mass involved. Be sure to include exercises with a resistance focus, whether you take barre classes or hit the weight room. 

Joint Stabilization

Whether you consider yourself an athlete or not, the ability to prevent injury and maintain healthy joints is vital for everyday activity. Joints like your elbows and knees contain synovial fluid. This fluid should move around in the joint cavity to lubricate and provide shock absorption for the joints. Performing controlled resistance exercises is a great way to circulate synovial fluid. As a result, your joints will maintain a healthy range of motion. It also increases stabilization, providing a support network to keep your joints from going in directions in which they probably shouldn't go. That is important when it's time to break out your best dance moves. 

Resistance training has the potential to makeover your metabolism, multiply your lean muscle mass and improve your joint stability. Add that to your dance fitness routine, and you've got a winning pair when you're ready to hit the dance floor! 

If you're looking to add resistance training into your routine, check us out at Valeo Dance Fitness. At Valeo, we combine our love for healthy living with dancing to create invigorating workouts. Our workouts focus on healthy weight loss and stress relief that allows you to burn up to 1000 calories in one hour, tone your entire body, strengthen your core, and define waistline while having fun! To learn more about our group dance fitness, resistance training, and other classes, visit us online here!

Choreograph Your First Dance!

Are you getting married this year, or had to move your wedding date due to COVID? If so, now is the perfect time to start choreographing your first dance. While some couples choose to just wing it on their wedding day, there are some that don't. Here are three reasons why you should choreograph your first dance!

Surprise Your Guests

Having a perfectly choreographed dance number is a great way to impress your guests. This can be especially fun if none of your guests are expecting it. Pulling off an impressive first dance when neither of you is known for your dance skills is a fun way to wow your friends and family. You can even surprise your guests with a few newly learned dance moves.

Make It Yours

Creating a professionally choreographed first dance allows you to make the dance yours. From the song to the attitude, to the steps you choose to include, your first dance can represent you as a couple. Since a professional choreographed your dance, your first dance will represent you while showcasing your new skills.

Time Together

Unfortunately, couples planning a wedding often find themselves so busy planning the wedding that you don't have time to just have fun together. Planning and practicing your choreographed first dance is the perfect excuse to spend time together. Whether it takes just one or two lessons, or you find yourself at the dance studio regularly, this is the perfect opportunity to take time away from other wedding planning. It allows the two of you to enjoy time together as a couple!

If you are interested in choreographing your first dance or if you want to more know about other wedding-related dance lessons, contact us. Along with helping you choreograph your first dance, we also provide father-daughter and mother-son dance lessons. We also offer dance lessons that are a perfect addition to any bachelorette party!

Resistance Training: Why It Works

Resistance training has been around for over a century and continues to be a great way to build muscle, be healthy, and get fit. People everywhere put in the hard work needed to see results, but many do not know why it is working or how! 

A Quick Science Lesson 

When your body undergoes any form of resistance training, it sees it as a threat to its homeostasis, or balance. The human body is amazingly adept at staying as balanced as possible and will do what it must to keep up. For example, when someone lifts a weight, there are micro-tears throughout the body. The body then repairs the area, but instead of putting back what was there, it strengthens it as well. It is the same with dancing. The muscles of the legs strengthen and get rebuilt stronger, so the next session is potentially not as stressful. Dancing also will improve cardiovascular health as it strengthens the heart and lungs. Strengthening of the heart is an excellent benefit of exercise as it improves circulation and overall health. 

Another lesser-known benefit of resistance training is the release of "feel good" hormones. When someone is working out hard, the body only knows it as a threat. In turn, it releases hormones like dopamine and adrenaline to strengthen you. This is why exercise can be so addicting and make someone experiencing a bad day have a positive attitude flip. This is also the reason why runners get what is known as "the runners high." While addictive hormones may sound bad, they pose no threat, and there is no harm from their release during exercise. 

Signature Classes At Valeo

Resistance training is a signature part of our ValeoFit 1000 class. Dancing is a fantastic and fun way to get into shape and is easily learnable from one of our classes. You can learn about the studio and what we offer here, and if you have any more questions, feel free to contact us. 

The Foundation of Ballroom Dancing

The key to dancing well with a partner and enjoying it is the right balance of leading and following.  Although choreographed routines are used in competition and performance, ballroom dancing is, at its core, social dancing, which means that it relies on communication between the dancers.  One leads, determining the direction they go and how far they move, and the other follows, keeping up with the changes without overstepping.  It can be challenging, but with practice, you can make it look just as effortless as the professionals! 

Leading 

In ballroom dancing, the man generally leads.  He almost always steps forward first, usually on his right foot.  The man leads his partner through a variety of small movements and weight changes.  For example, a slight backward pull of his shoulder indicates that she should step toward him, while a press against her raised hand tells her to step back.  It's crucial to maintain a proper dance frame because, without it, those communications can get lost. 

The lead has a lot of responsibility in the dance.  It's his job to take his follower through every step, which means he has to make decisions on the fly if there's no choreography.  This can be daunting, especially for beginners, but leading is just as important as knowing the steps.   

Following 

It's generally the woman's role to follow in a dance.  That sounds easy, but it requires just as much skill as leading.  She's just as responsible for maintaining the dance frame, and she must pay attention to all those small changes in her partner's hold.  If she gets too close or too far away from him, their connection will be lost, and they'll lose the ability to dance together smoothly.  

For many women, following is the hardest part of ballroom dancing.  The follower shouldn't move at all until she gets a signal from her lead, regardless if he's off the beat or out of time.  Every move she makes should be dictated by the lead, which can be difficult.  Following requires trusting your partner to communicate well and make you look good.  

Valeo Dance Fitness Studio offers private ballroom dance lessons with Asiya Khasnutdinova, voted Best Ballroom Dance Instructor in Atlanta.  From salsa to swing, tango to foxtrot, we have the style for you!  To start learning the art of lead and follow, contact us today!

Burn Calories Efficiently Through Dance

Exercise can feel like a chore, especially when you're busy. Why not make it fun? We've found there's nothing better than a hot beat and sizzling moves to burn some calories.

Better Than Running

Upbeat cardio dancing can burn as much as a run, but we suspect it does more. Music ignites something deep in our DNA, telling us all to get up, to dance, to express ourselves through movement. The adrenaline rush from a great song can keep you moving just a little bit longer than you thought you could, leading to more overall calories happily burned. 

Like Yoga, But Bouncier

Those long, lean muscles you get from yoga come from sturdy, engaged stretches. Strengthening muscles while you stretch is one of the absolute best ways to sculpt that slender physique. Add cardio to burn off those calories, and you have one potent fitness routine! Dancing incorporates the essential parts of the most common exercises to boost your burn potential. 

Major Stress Killer

Cortisol, the stress hormone, hates giving up fat. It clings to it like a child to a blanket, wrapping your body up in comfort to protect it against--well, whatever it thinks you're anxious about. Music and joyful movement, making new friends, and trying something new is just what your clingy cortisol needs to loosen up and let it go. 

Your body reacts so beautifully to dance because it's something you were born to do. All of us were. Have you ever seen a baby respond to their favorite song? We were born dancing. Dancing is innate to our human experience--and it is devastating to calories. Are you ready to get in touch with your inner dancer? Contact us today and let us help you get moving!

Outdoor Classes At Valeo Dance Studio!

Over the years, with your help, we have done an incredible job creating a virtual dance family via our YouTube channel (currently more than 320,000 subscribers all over the world and more than 150 FREE dance fitness workouts). While the most natural route would have been to transition everything online to virtual dance fitness, we decided to take a very different path for our reopening phase. We are moving our classes outdoors!

Why Outdoors?

At Valeo, we have always been a family, and that remains a priority, along with safety. Moving classes outdoors allows for safe human interaction in line with the CDC's guidelines. An overwhelming number of studies show that spending time outside is good for our mental and physical health, and might be particularly useful for our well-being in these uncertain times of increased stress and anxiety. Also, the less time we spend moving our bodies, the more likely it is to gain weight. By heading outside for movements, we are decreasing the chance of weight gain and increasing the opportunity for endorphins! As a result, we decided to combine our universal need for human interaction and necessity for being outside with new Outdoor Valeo Dance Fitness classes starting Wednesday, May 27th, at 6:30 PM!

How It'll Work

As stated before, safety is one of our top priorities, and we will do everything to keep ourselves and you safe. The location of outdoor group dance fitness classes is the same as our studio. We will be outside in a beautiful courtyard with stunning views just to the right of the main entrance (if you are looking at the entrance from the parking lot). The times of the classes are the same as always! Please visit the Valeo Dance Fitness Schedule to sign up for classes! If it's a rainstorm, of course, the class will be rescheduled.

Since most people are currently working remotely or unfortunately not working at all due to lay-offs, the good news is most people are coming from home. So dress to dance! There is no place (at the moment) to change and also no bathroom since the building remains closed (only for a short amount of time), so please plan accordingly! While the classes are in the evenings and Saturday mornings, please be sure you have enough water. Bring your own water bottle and a sparkling personality!

Preventative Measures

Being outside will grant us plenty of space and fresh air that will help us stay safe. We can easily maintain the six-foot social distancing guidelines currently in place by CDC and the local GA government. We also ask that you bring your own set of free weights. If you don't have them, bring two water bottles, and they will do just fine. We also will utilize plenty of outdoor space for activities, so you can wear workout gloves that help protect your hands. As we are navigating our way through the reopening phase, we will be making adjustments as needed. 

For all existing and new members, we will require an electronically signed COVID-19 liability waiver form. Existing members, please be sure to do this from the regular website version of MindBody (not MindBody app). When you log in to sign up for classes over the next few days, you will be prompted to check a box acknowledging you have read the information. 

If you are sick, have a fever or not feeling well, please stay home to protect yourself and others. If you have traveled over the last few days, please be sure to check the CDC website, whether the city/country you came from requires you to self-quarantine for a period of time. Lastly, this is a new phase for all of us, so let's help each other stay positive while getting back to life responsibly!   

Other Studio Updates

We are also doing our private lessons outdoors beginning Tuesday, May 26th. Click here to schedule an appointment! We will continue all Intro First Dance Consultations virtually via Zoom, Skype, or FaceTime to ensure everyone/s safety and to make it more time-efficient for couples and their families! 

If you have any further questions about our new schedule, guidelines, preventative measures, and more, visit us online here. We have missed you so much and look forward to seeing your smiling faces soon, six-feet apart, of course!

Our New Virtual First Dance Consultations

We are so excited to offer a new and updated way to meet the needs of our engaged couples. Are you looking for a first dance class to prepare you for your big day? Look no further! In light of COVID-19, Valeo Dance Studio has decided to offer virtual consultations finally. Here's why and how it works!

Why Virtual?

This is something we have wanted to do for a very long time, and now have the chance! Since the pandemic has begun, we have wanted to find a way to still meet with engaged couples. Your wedding day is one of the biggest days of your life, and we want to make sure you feel confident in those first steps onto the dance floor. All the first dance intro consultations will be via Zoom, Skype, or FaceTime! We want couples to save time commuting and keep everyone healthy as well. 

How It Works

As stated before, there will be a few different ways to make this possible. You can choose to meet with Asiya via Skype, Zoom, or FaceTime. You will schedule a consultation by visiting our consultation page online here. The consultation will consist of a 30-minute introductory session where we discuss all the details of the dance. Asiya will help you in selecting the perfect song for your first dance, discuss your goals, and choreography ideas. Ideally, the couple is together in front of the computer so we can get a feel for how you move, but it's not required! It helps couples tremendously and makes things a lot more efficient, but if not, we can find other solutions.

If you are interested in our virtual first dance consultations, we encourage you to schedule it as soon as possible. This is essential for all summer and fall lessons. We realize a lot of couples have had to change their wedding dates due to COVID-19, so we want to make sure we meet with everyone. So sign up as soon as possible! To schedule your consultation online, click here. In addition, ALL private dance lessons will be in person starting June 1st, and this will not change! We ensure you will get the best service during your dance lesson. Again, we want to make this memorable for you! 

For more information on our studio and the type of services we provide, check us out here. We also want to give a huge thank you to all our couples who have already joined us for online consultations! We love seeing you and hope to see new faces soon. Stay well! 

Boring Workout? Try Dance Cardio!

We all have fitness goals, right? Some people want to shed a little bit of weight. Some people want to look more toned. Some people just want to lead a healthier lifestyle. Regardless of what you are trying to accomplish when you set out to exert your body, there is one type of workout that you will likely have to face at some point: cardio. 

Here's the problem. Many of the traditional cardiovascular exercises can tend to get a bit repetitive and mundane, thus making them chore-like. How often can you go running or spinning before you are just sick of it? A week? A month? After a while, even the most dedicated of fitness-gurus need to add a little bit of flavor to their workout routine. 

At the Valeo Dance Fitness Studio, they have just the right exercise to get you excited to work out again!

The Power of Dance Cardio

That's right. Dancing also counts as a cardio workout when it is done right. Cardiovascular exercises consist of activities that raise a person's heart rate for an extended period of time. After one dance fitness class, you will understand just how strenuous a simple activity like dancing can be.

Dance cardio eliminates the inevitable dullness that comes with some other cardio workouts. As the music changes, you change. Sometimes it's fast, sometimes it's slow. No two classes are ever the same in dance cardio, while the collective movement of your group can also drive home an intoxicating feeling of community.

What's more, dancing tends to target more muscle groups than running, cycling, etc. It is a full-body cardiovascular routine that can trim fat, tone muscle, and leave you hungry for more as soon as it is over. 

Time to Hit the Dance Floor!

All of us must face a cardio workout eventually. That doesn't mean it can't be fun, though! Dance cardio integrates infectious music and a variety of movements that can help you reach all of your fitness goals. But most importantly, you don't have to be bored during the journey to your ideal body, as boredom simply does not exist on the dance floor. 

Dance and music are truly an international language as well. When you try dance cardio, you are opening yourself up to a wonderful way of expression. Due to COVID-19, our lives have changed drastically. Since then, we have received videos of people dancing all over the world with us - Argentina, Italy, the UK, Germany, Israel, France, Iran, Turkey, Mexico, Brazil, and more. Join us in a fun new workout and find our videos on YouTube here. We thank you from the bottom of our hearts for joining us!

Check out this video of our friends from all over the world dancing with us!

https://www.youtube.com/watch?v=AXRLt9iq4Vo

Make Dance Your New Hobby

In a world where there are so many different ways to stay active, it can sometimes be hard to find our niche. However, this is crucial if you want to make staying active a part of your daily life. If you like what you are doing, you are much more likely to stay motivated and keep at it. Dance is a fantastic way to stay active. It also is an excellent hobby to pick up if you are looking to be healthy and fit. 

There Are So Many Different Types Of Dance 

If you choose to take dance fitness classes,  you just opened the door to learning a wide variety of dance styles. This type of class incorporates several different dance moves to help you move your body, get your heart rate up, and burn calories. If you find that you love a specific type of dance, you can choose to take lessons in a particular style of dance and improve your skills even further, all while getting a great workout. 

You Have A Group Of Personal Motivators 

It is hard not to feel motivated to work hard when you walk into a dance studio. Dancers' energy will help you to feel the same and will be a massive source of encouragement during each class. The people you dance within the class will become your friends. You will start to look at classes, not only as a great form of exercise but a place to hang out with friends!

It Is An Amazing Skill

Dance isn't just an excellent form of exercise that helps to keep you in good shape, but it is also a fantastic skill as well. Being able to dance with rhythm is something that a lot of people wish they were able to do. If you are willing to put in the time and effort, you will find yourself becoming a better dancer. This may even lead to future dance opportunities for you, such as joining a professional dance team. 

Overall, you really can't go wrong when you choose dance as your new hobby! Due to COVID-19, our studio is closed until further notice, but you can still dance with us! Follow us on YouTube for free dance routine workouts to get you started today! For more information, check out our website here. 

Sharing Some Good News!

COVID-19 has caused stress and chaos for those around the globe. In recent weeks the US has seen a sharp change in daily activities such as working, daily activities, and especially working out. This has been a huge adjustment for everyone. At Valeo, we realize how stressful this is so rather than sharing bad news, we want to focus on the positive. Here are a few good news updates to keep our spirits lifted during this crisis.

Good News

Teddy Bear Hunt

All over the United States, people reported stuffed animal sightings in peoples' windows. Pictures are surfacing on social media platforms sharing the new challenge called the Teddy Bear Hunt. The goal is for children to walk around, safely, and count how many bears they can find. This idea is based on the book "We're Going On A Bear Hunt" by Michael Rosen. The idea is to provide children a safe scavenger hunt that practices social distancing and is still entertaining. The amount of bears, or other stuffed animals, popping up around neighborhoods is astonishing. What a great way to bring smiles to children's faces!

Giving Thanks

In many cities like New York, Orlando, and Atlanta people are sharing videos of appreciation and love. People begin clapping for medical workers when the hospital shifts change. Medical workers are seen walking to and from the hospital while being showered in gratitude. You can check out the video of Atlanta residents cheering on their fellow health care staff here. How beautiful it is to see people supporting one another, even during difficult times. 

Family Visits

The CDC recommends people stay six feet away from one another and avoid contact with those outside your circle, older relatives, and those with compromised immune systems. This rule was put into place to help flatten the curve and reduce the number of interactions we have with one another. Due to this, we have seen people all over the globe get creative. For example, Kira Neely, 6,  is used to seeing her 80-year old grandfather Marvin Neely every day since they are next-door neighbors. Since they are practicing social distancing they had to come up with a new way to see one another. One way that Kira wants to spend time with her grandpa is by having a dance-off. In the video here you can see the two dancing with one another at the end of their driveways. What a sweet way to spend time together, while practicing social distancing!

There is so much going on in the world, but at the same time, so much positivity. We realize that life has changed for everyone drastically. At Valeo, we want you to know we are here for you. If you are looking for a way to keep busy while stuck inside, our Youtube channel has free dance workouts! This is a great way to keep your spirits up until we can all meet again in person! Stay healthy and stay safe!

Four Benefits of Ballroom Dancing

Ballroom dancing is a great hobby for people of all ages.  Beyond the simple fun of dancing, ballroom lessons can improve your overall health.  Here are just a few of the benefits of ballroom dancing.

Physical conditioning

Ballroom dancing conditions your entire body while remaining very low-impact.  Simply holding the correct dance frame is a workout for the upper body. In addition, moving your body around the floor strengthens the legs.  The movements and posture required, help improve balance, stability, and core strength.  As with any weight-bearing exercise, dancing helps keep your bones strong and prevent or delay osteoporosis.       

You don't have to go for a wildly fast salsa or jive to get a good cardio workout from your ballroom dancing.  A slower style like a waltz or foxtrot will still get your heart rate up. As a result, boosting your metabolism and burning calories.  Whichever style you're comfortable with, ballroom dancing can help lower your blood pressure and cholesterol while increasing your lung capacity and endurance.

Keep your mind sharp

Dancing is a good mental exercise, as well!  Learning steps and combinations, as well as leading or following, keeps your brain on its toes. It improves concentration, focus, awareness, and memory.  In fact, at least one study has shown that ballroom or other social dancing can help to prevent the onset of dementia.

Relieve stress

Like all forms of physical activity, dancing releases endorphins, which improve mood and lower stress levels.  The social aspect of ballroom dancing can increase your sense of belonging and connection, which research shows is essential for mental health.

Increase confidence

Learning ballroom dance is lots of fun, but it's also challenging.  Each time you master a new step, you get a sense of achievement and those moments of accomplishment build on one another.  The more you dance, the more confident you'll become, and that confidence can improve your self-image in all aspects of your life.

Asiya Khasnutdinova has been voted Best Ballroom Dance Instructor in Atlanta!  To book a private ballroom dance lesson or learn more about Valeo Dance Fitness Studio, contact us today.   

A Bachelorette Party She'll Never Forget

Planning a bachelorette party is fun and exciting, considering you are going to celebrate your friend, the beautiful bride to be! There are so many different types of bachelorette parties, including traveling to somewhere, bar hopping, spa days, and even concerts. This year it's out with the old and in with the new type of bachelorette parties. Instead of a typical party, try something new instead. A custom bachelorette dance party is one she will never forget!

Fun and Unique Way To Celebrate

Call your friends and raise your spirits together with the bride to be before her big day by throwing the ultimate dance party! Fun and uplifting, this dance party is customized to honor and celebrate the bride in the best way possible. A custom party at Valeo Dance Fitness Studio is a unique, healthy, and fun alternative to celebrating the bride's upcoming wedding. It will be cherished and remembered by every member of the bridal party long after the celebration ends. 

Customizable

The completely customizable dance party will make the bride feel her absolute best. What type of music and dance does she prefer? Valeo Dance will work with you to create the most memorable dance party experience designed to make the bride feel amazing. There are a variety of themes to choose from, including Beyonce Theme, Fun Chair Dance, Sexy Stiletto, and Magic Mike. Also, you can incorporate fun props like hula hoops and drumming. There is no need to worry if you're not sure what the bride may prefer. Asiya, the owner and founder of Valeo, is a professional dancer and choreographer. She has over 20 years of fitness and celebrity dance experience. Not only that, but she has a way of empowering and making all her dancers feel comfortable in their skin. She has also received The Knot's Best Of Weddings award in 2018, 2019, and 2020. No need to worry if anyone will feel out of place, Asiya has you covered! You can feel confident knowing that she will prepare a party like no other.

Head On Over

Empower the bride to be and show her how to feel sexy in her skin with a dance party! You can help her usher in her big day by supporting her in feeling confident, invigorated, light-hearted, and amazing. Not only that, but you all will get a great workout and feel those endorphins after. Not need to feel hungover or gross after a bachelorette party. In other words, this dance party will leave everyone feeling great. For more information on Asiya's dance parties at Valeo Dance and Fitness, visit her online here.