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!

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!

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! 

Tips to Help Keep Your Resolution in 2020

The new year is here! While the start of a new year is a great time to think about how you would like to make this year better, few people actually keep their newfound goals for more than a few weeks. Here are 4 helpful tips to ensure that you not only keep your New Year's resolution, but that you make 2020 your best year yet!

Keep it Realistic

The quickest way to burn out on a resolution before January ends is by setting a goal that is unattainable. Bad habits aren't established overnight and neither are good ones, so be realistic about what you can and will accomplish. If you've never stepped foot in a gym, it might not be prudent to promise that you are going to work out 6 days a week. As long as you are working hard and moving forward, you are on the road to success.

Make Sure it is Measurable

Vague goals will never be reached. Rather than saying, "I am going to get healthy this year," try choosing something concrete to do that you can measure. For example, say "I am going to workout twice a week or "I'm going to drink water instead of soda at dinner."

Hold Yourself Accountable

Finding a friend who can work on your resolution with you is an effective way to make sure you stay on track. Whether you are hoping to eat healthier, lose weight, or try something new, a partner can share the joys and struggles with you along the way.

Have Fun

New Year's resolutions shouldn't be a burden; they should be enjoyable! Thinking of creative ways to stick to your goals will guarantee that you stick with them all year long.

If you are hoping to get fit, stay healthy, and have fun this year, Valeo Dance Fitness Studio is here to help you stay on track. With a variety of dance classes available for everyone from beginners to expert dancers, it's the perfect place to get your heart rate up and try something new with a friend this year. Contact us to learn more about how we can help you make 2020 the year you keep your resolution!

Dancing Improves Your Mood

There are few feelings more euphoric than the one you experience while dancing. When you dance, you exercise and get a feeling of immense satisfaction that pulses through your body. You, the music, and the people around you are all in sync, moving together in an expression of pure joy. This is what dancing does to people, and it is one of the many reasons why this kind of physical activity is proven to positively affect a person's mood.

No Ordinary Exercise

Whenever you exercise, no matter what kind it is, your body releases chemicals called endorphins, which help reduce pain and provide positive feelings. Regardless of you dancing or power-lifting, your brain will still release these happy-feeling chemicals. But dancing takes these emotions to the next level.

When you dance, there are additional benefits that other types of exercise do not provide. Studies have shown that the rhythmic movement paired with the appeal of the music being played can reduce anxiety and stress, in a way that other workouts do not. Even when compared to traditional therapeutic activities, studies still point to dancing as being the better way to improve your overall mood. You are still burning plenty of calories, but you are also tending to your mind and soul the second you step onto the dance floor.

Get Moving!

Dancing, specifically in a group setting, creates a connection with the people around you like few other exercise routines do. At a top-rated dance studio like Valeo Dance Fitness Studio, you will be enthralled with the collective sense of happiness, community, and health. Their large variety of dance classes can help you look good and feel confident, while also improving your mood. It's time to get out there on the dance floor and start being your best self again!

Treat Your Mom to the Mother's Day Gift of Dance

This Mother's Day, are you looking for a unique, special gift to give your mom? Whether you're tired of giving her the same old Mother's Day Gift every year or you just want to make this year extra special, there are a number of advantages to giving your mom the gift of dance.

Give the Gift of Time

Often, what your mom really wants most is not another bouquet of flowers or a card that will quickly gather dust in the back of a drawer. What she wants is time with you! With a session or two of private dance lessons--or even a gift that keeps on giving as you go back together time after time--you can give your mom a Mother's Day gift that she'll be sure to remember.

Get Out, Get Laughing, Get Active

Through private dance lessons, you can get out of the house and do something fun together--something that's sure to build memories and have both of you eager to go back for your next session. If you and your mom are looking for a unique way to get moving and feel better about yourself, there's nothing quite like a private dance lesson to make it happen. Get out of the house and get active together while learning something new.

Keep It Private this Mother's Day

Group dance lessons are fun, but they can also be intimidating, especially if you've never done a lot of dancing in the past. This Mother's Day, keep it private with private dance lessons. You'll both have fun, but you'll be the only one who can tell the story later. Keep it even more private by considering a private dance lesson or two just for her.

Are you ready to create a stunning Mother's Day gift for your mom--one that will let her know just how special she is? Contact us today to schedule your Mother's Day session.