Studiok Spring Master Class!!

Are you guys for an amazing event! Can't get enough Zumba during the week, day, month, ever?! Well mark your calendars!

On Friday May 23rd we will have a giant 1.5 hour long Zumba class!! 

• 3 instructors
• 1.5 hours of Zumba craziness
• prizes
• free child care

you can get your tickets HERE

OR you can talk to any one of our instructors for more information!

We Are Now on Yelp!

Studiok is now on Yelp! So, go out and give us a review and post pictures!

Does the Type of Shoe I use Matter?

The type of shoes you wear to any fitness class can be the difference of a great class and hurting yourself and tarnishing your feelings about that class.
For the best fitting shoe, know your foot type.
There are three basic types: 

• Normal arch
• High arch
• Flat (no arch).

Don't know what kind of feet you have? Just take the wet test. Simply wet one foot and stand on a surface that will show an imprint of your foot, like when you step onto a bathmat after a shower.

• A normal arch leaves an imprint that clearly shows an arch with the forefoot and heel connected
• A flat foot leaves an imprint with the entire bottom of the foot having contact with the floor

How to find the perfect shoe:

• try on shoes at the end of the day when feet tend to be largest
• wear the socks and any orthotic devices you would normally would exercise in
• try replacing the shoe's insoles with over the counter insoles for extra cushioning and arch support, especially if you have high arches. Extra cushioning is also needed as people age and the fat pad at the bottom of the foot thins
• A good shoe will be flexible and allow you to easily move back to front and side to side.If it doesn't, excessive strain will be placed on the foot and Achilles tendon. Test your shoe's flexibility by holding it in both hands and twist cross wise. 
• A stiffer shoe is better for those with flat feet and a more flexible shoe for those with high arches

Did you know? each of your feet has 26 bones, 33 joints, 107 ligaments, and 19 muscles and tendons

Excerpt from Fitness: Theory & Practice 

Stay Hydrated!

Seems silly to remind someone to "stay hydrated" or "drink water" but it is something we tend to put off. 

Did you know:

• water regulates the body's temperature
• aids the digestive system
• cushions and protects vital organs
• water makes up 75% of all muscle tissue
• makes up about 10% of fatty tissue
• it's impossible to sustain life for more than a week without water!

In one hour of exercise the body can lose more than a quart of water, This depends on exercise intensity and air temperature. And if there is not enough water for your body to cool itself through perspiration, the body enters a state of dehydration. 

What happens during dehydration?

• it can lead to muscle fatigue and loss of coordination.
• being unable to cool itself efficiently, it can lead to heat exhaustion and possibly heat stroke
• the body will lack energy and muscles may develop cramps

so remember to bring your water bottle to class and to drink plenty of water all throughout the day!

source: ACE 

Check Your Form: Squats

A lot of us tend to do squats with poor form. (Now, this is for normal squats and not deep squats) By doing squats with the correct form, we MAY be able to alleviate knee discomfort during our workout.

• Start with feet about hips width apart
• hing at the hips and press down with your heels. 
• don't bow or curve your back. Keep it straight
• use your abdominal muscles! keep them tight
• knees shouldn't go past your toes 
• keep chest up

Always be conscious about your form! The last thing I want is for you to get hurt during class.