Fitness with Kelly Bragg

One of my students brought her 81 year old mother to class this morning!
A body in motion tends to stay in motion!

Alzheimer’s Disease and Fitness - IDEA Health & Fitness Association

Happy Friday!
Did you know that working out and improving your fitness can help reduce your risk of Alzheimer's?
Another terrific reason to get fit! 🥳
https://www.ideafit.com/personal-training/alzheimers-disease-and-fitness/?sourcecode=facebook_&trackingcode=_fb-alzheimers-and-fitness&utm_source=facebook&utm_medium=organicsocial&utm_campaign=pub_article_training_2022_june&utm_content=fb-alzheimers-and-fitness

Alzheimer’s Disease and Fitness - IDEA Health & Fitness Association Small increases in fitness are linked with a lower risk of Alzheimer’s disease, according to a longitudinal study with 649,605 veterans.

I taught a stretching and meditation class here this morning! 😎😃🌞🌊
Life is good 👌🧘‍♀️

We wore our hip scarves for Zumba this morning! So fun! 💃

I started teaching a new Aqua 💦 class this morning at the Sandcastle on Kiawah Island. Beginning the day in the pool 🏊, with loads of sunshine 🌞, cool breezes 💨, and the sound of ocean waves 🌊 breaking on the beach is a terrific way to start the weekend! 😃😎
Join me on Saturday mornings at 8:30! Let's splash 🏊‍♀️🏊🏊‍♂️

Reposting from a local YMCA...

It's just a fitness class!

4 walls, a floor and a roof.
A stereo and a beat.
Trainers and lycra.
Movement to music.

It's just a fitness class!

Things get built here -
Stronger bodies.
Fitter bodies.
Confident bodies.

Things get broken here -
Barriers.
Silence.
Sweat.

.....but it's just a fitness class!

Friendships are forged.
Community is created.
We rally together in the sad times.
We celebrate the good times.

.....but it's just a fitness class!

We conquer our demons.
We relieve our stress.
We quiet the voices in our heads.
We feel at home here.

.....but it's just a fitness class!

It's the date in our diary we never miss.
It's the time for us to be carefree.
It's the place where we can let go.
It's part of our lives.

It's not just a fitness class.

We will be back. Stronger than ever. Together.

Zumba - Ditch the Workout, Join the Party

Hey y'all!
It's going to be crazy cold 🥶 tomorrow, especially tomorrow night.
There could even be snow in the morning. ❄️
However, you STILL have an online option to get your dance fitness fix!!!
Zumba is offering a FREE livestream and anyone can attend! It's 24 hours of around the world Zumba 💃🕺🥳!

Register using the link and dance when you are ready!!!

https://www.zumba.com/en-US/events/free-24-hr-zumba?mi_u=49879338-d0c1-11e7-8439-0a23d6a68194&utm_campaign=ZIN-2022-01-27-24HourLivestream_Reminder&utm_medium=email&utm_source=Iterable&fbclid=IwAR1dtTjIC0t7wPkYnEYOZ4seoHRMJOPbSQgosPDCeEBv1Cx_42N1opyF5QU

Zumba - Ditch the Workout, Join the Party Zumba combines Latin and International music with a fun and effective workout system. With classes and instructors worldwide, anyone can Join the Party!

😃 You ARE worth more than you realize. 🤗
Why not give yourself a bit of self-care and move 💃🕺to the music? 🎶🎵
I'm still teaching Zoom classes! 🧘‍♂️🧘‍♀️💪
PM me for details!

Fitness with Kelly Bragg updated their business hours.

Fitness with Kelly Bragg updated their business hours.

Be the reason someone decides to stay. 😃
Happy 2022 everyone! 🥳🎉🎈

Scientists Say Reggaeton Evokes More Brain Activity Than Other Music

There are two great Reggaeton songs in our playlist right now! Come check them out! 💃🕺
Tuesdays 5:30 pm & Thursdays 10:30 am via Zoom
In person at the Sandcastle Fridays at 8:30 am

https://wearemitu.com/wearemitu/entertainment/according-to-scientists-reggaeton-evokes-more-brain-activity-than-other-music/?utm_source=facebook&utm_medium=news_tab

Scientists Say Reggaeton Evokes More Brain Activity Than Other Music It might be a good idea to turn on some reggeaton when you really need to get your brain working.

Must-Try Fitness Workouts

WebMD includes Zumba in their list of workouts you must try! 🕺💃
If you want to party instead of exercise, you can join me!

Tuesdays at 5:30 p.m. via Zoom (let me know & I will email the link to you)
Thursdays at 10:30 a.m. via Zoom
Fridays at 8:30 a.m. in-person at the Sandcastle

https://www.webmd.com/fitness-exercise/ss/slideshow-fitness-crazes

Must-Try Fitness Workouts Bored with the same old routine? Check out some of the hottest new fitness programs designed to rev up and revitalize your tired workout.

Lana Condor Swears By This Cult-Favorite Lipstick

Gen Z loves Zumba too! 💃🕺😍
https://www.glamour.com/story/lana-condor-swears-by-this-cult-favorite-lipstick-for-her-everyday-look

Lana Condor Swears By This Cult-Favorite Lipstick Plus, the mascara she pairs with her eyelash extensions.

Today, April 29, 2021, is the official 20th birthday 🎁🎂 for Zumba fitness.
💃🕺🥳😍
I have been an instructor for almost 10 of those years. I still am absolutely 💯% in love with it. There is nothing like the feeling you get during and/or after a Zumba class.
💃🕺😍
Thank you Zumba Home Office for a fantastic 20th Birthday Fiesta! 🎉🎊🎈🥳
Thank you Loretta Bates for, well, everything. 💜

Outdoor Zumba Classes Bring Joy To Some New Yorkers During The Pandemic

But of COURSE they went to Zumba and had a great time!
💃🕺💃😍🤩
https://www.npr.org/2021/01/26/960855963/outdoor-zumba-classes-bring-joy-to-some-new-yorkers-during-the-pandemic?utm_source=facebook&utm_medium=news_tab&utm_content=algorithm&fbclid=IwAR2b6SjnHmltCRHmxKeN9VImap9G_Um_bBZpKvSkuFM4-9S0EGcrZUDsFr4

Outdoor Zumba Classes Bring Joy To Some New Yorkers During The Pandemic The pandemic and contentious national politics have left many Americans disheartened. Some are turning to little things to find joy. For one group of New Yorkers, that's outdoor Zumba classes.

I miss crying during Zumba classes in the Mission - Mission Local

I miss our in person classes! But we WILL get past this pandemic, and we WILL dance together, IN PERSON again.
Meanwhile, let's each keep moving, walking, biking, and yes, "Zooming" our Zumba 💃🕺 , Pilates 🧘‍♀️🧘‍♂️, and Strength 💪🏋️‍♀️and Stretch) classes. Here's a lovely article you might enjoy. 🥰
https://missionlocal.org/2021/01/i-miss-crying-during-zumba-classes-in-the-mission/

I miss crying during Zumba classes in the Mission - Mission Local Pre-pandemic, I was a regular dancer and cryer at Maria’s classes at the Mission Rec Center on Harrison Street. Maria: 50-ish, vigorous,

Appetizer Time! Keep this one handy for tailgating, socially distanced get-togethers, or just for noshing during Movie Night.

BAKED ARTICHOKE DIP**
16 servings (about 3 tablespoons each)

1 can (15 ounces) artichoke hearts, rinsed, drained
½ package (8-ounce size) fat-free cream cheese, softened
½ cup EACH: grated fat-free Parmesan cheese
fat-free mayonnaise
fat-free sour cream
1-2 teaspoons lemon juice
1 green onion, thinly sliced
2 teaspoons minced garlic
2-3 drops red pepper sauce
Salt and cayenne pepper, to taste

Dippers: assorted vegetables, bread sticks, or crackers

Process artichoke hearts, cream cheese, Parmesan cheese, mayonnaise, sour cream, and lemon juice in food processor until smooth. Stir in green onion, garlic, and red pepper sauce. Season to taste with salt and cayenne pepper. Bake in small casserole, uncovered, at 350 degrees until lightly browned, 20 to 25 minutes.

Serve warm with dippers.

Per Serving: Calories: 39
% of calories from fat: 2
Fat (gm): 0.1
Saturated fat (gm): 0
Cholesterol (mg): 0
Sodium (mg): 190
Protein (gm): 3.5
Carbohydrate (gm): 6.8

**Spitler, Sue. 1,001 Low-Fat Vegetarian Recipes: Delicious, Easy-to-Make, Healthy Meals for Everyone (p. 6). Agate Publishing
🎟🎬📽

*** ZUMBA IS BACK AT THE SANDCASTLE!! WOO HOO! ***💃🕺

Socially distanced outdoor Zumba classes are starting back up at the Sandcastle. Classes begin this Friday, October 23rd, at 8:30 a.m.

Class is limited to the first 9 people to sign up via the same registration system used for the other fitness classes, lap swimming, & pool reservations.

Hope to see you on the dance floor this Friday!

Tamera Mowry-Housley Says Zumba Has Boosted Her Mental and Physical Health During the Pandemic

Zumba class helps during these crazy times! 💃🕺
My two Zumba classes taught via Zoom let you boogie from the safety of your own home. Tuesdays at 5:30 pm and Thursdays at 10:30 am. Comment below or send me an email if you want to join us! 🥰

Tamera Mowry-Housley Says Zumba Has Boosted Her Mental and Physical Health During the Pandemic "I discovered that when I worked out and when I moved my body, I felt better," the actress tells PEOPLE ahead of World Mental Health Day

Today's recipe is for BREAKFAST! Need breakfast on the go? Take 2 of these and make a pancake sandwich with nut butter in the middle. YUM! 😋

Whole-Wheat Sheet Pan Protein Pancakes
3¼ c unsweetened soy milk (or any nondairy milk)
1 T. apple cider vinegar
2½ c white whole-wheat flour
1 serving vanilla plant-based protein powder (about 1/3 cup)
3 T. baking powder
2 T. flaxmeal
1 t cinnamon
½ t salt
¼ c oil (coconut or olive)
¼ c maple syrup
1 t vanilla
1½ cups blueberries (fresh or frozen)

Preheat oven to 425°F. Line an 11x17 baking sheet with parchment paper.

In a small bowl or four-cup measuring cup, mix the nondairy milk and apple cider vinegar, and set aside to curdle.

In a large bowl, mix the flour, protein powder, baking powder, flaxmeal, cinnamon, and salt together. Add the oil, maple syrup, and vanilla to the nondairy milk mixture and mix well.

Pour the wet ingredients into the large bowl with the dry ingredients and mix until just combined.

Pour the pancake batter onto the parchment-lined baking sheet, using a spatula to spread it evenly. You'll notice that the batter will be puffy — that's the baking powder reacting with the apple cider vinegar, and that's what makes these pancakes fluffy. Top with blueberries.

Bake for 15 to 20 minutes, or until a toothpick inserted in the center comes out clean.

Allow pancakes to cool for five minutes before cutting into 16 squares.

Enjoy with syrup, more fruit, nuts, yogurt, or nut butter. Store leftovers in an airtight container in the fridge for up to five days, or in the freezer for several weeks.

Today we are back to snacks...

**WARNING** these are SOOOOO good, you may want to eat them ALL BY YOURSELF! These cinnamon toast crunch roasted chickpeas taste just like the cereal. Made with maple syrup, coconut oil and cinnamon, they’re a much healthier way to snack.

Cinnamon Toast Crunch Roasted Chickpeas
15 oz. can chickpeas, drained, rinsed & thoroughly dried
1/2 tablespoon melted coconut oil
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon
pinch sea salt

Preheat oven to 425°F .
Spread chickpeas out on a dry dish towel and peel skins off. This will take about 10 minutes, it's tedious but worth it for crispy roasted chickpeas that won't get soggy!
Spread peeled chickpeas out on a baking sheet and roast for 10 minutes, shaking the pan once so they don't stick.
Meanwhile, whisk together coconut oil, maple syrup and vanilla in a small bowl.
Remove chickpeas from oven pour the coconut oil mixture over top, season with the cinnamon and sea salt and toss to combine making sure all the chickpeas are evenly coated.
Return baking sheet to the oven and roast an additional 12 minutes, tossing once half way through baking.
Turn the oven off, open the door a few inches and let oven cool with the baking sheet still in the oven.
Once cooled, chickpeas will be crispy and ready for snacking! Store in a paper bag to retain crispiness.

Spinach & Mushroom Hand Pies - Yield: 5 pocket pies
Terrific & portable for lunches!

Crust
2 cups King Arthur Unbleached All-Purpose Flour
1/4 cup (1 ounce) finely grated Parmesan cheese
1/4 teaspoon salt
1/2 cup cold unsalted butter, diced
1/2 cup grated cheddar cheese
6 tablespoons ice water

Filling
Cooking spray OR 1 tablespoon butter
1/3 cup diced onion
8 ounces white mushrooms, chopped
8 ounces fresh spinach, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup grated cheddar cheese

To make the crust: Whisk together the dry ingredients.
2) Work in the butter until the mixture is unevenly crumbly. Add the
cheese and water, mixing until the dough is cohesive.
3) Divide the dough in half, pat each half into a disk, wrap in plastic,
chill for at least 30 minutes.
4) To make the filling: Sauté the onion & mushrooms in cooking spray/butter until softened.
5) Add the spinach, salt, and pepper, & cook until warmed through.
Cool to room temperature.
6) Preheat the oven to 400°F. Grease a baking sheet, or line with
parchment.
7) Roll each piece of dough 1/4" thick. Cut out 10 rectangles (about 4" x 5"
8) Put 1/3 cup filling and 1 1/2 tablespoons cheddar cheese onto five of the rectangles. Brush a thin coating of water along the edge of each rectangle
9) Stretch an unfilled rectangle over the filling, and crimp the edges of the pie with the tines of a fork to seal. Transfer to baking sheets.
10) Bake the pies for 18 to 22 minutes, until golden.
11) Remove them from the oven, and serve warm.

Another easy entree!

Three Ingredient Chili
15 oz. can black beans, drained
15 oz. can Mexicorn ( or shoepeg)
14 oz can diced tomatoes with green chilies, Rotele, etc.

Dump all three in a saucepan and heat through.
Top with diced onions, cilantro, light sour cream, shredded cheese...

How about a yummy, super easy entree?
Mexican Quinoa Casserole
Be sure to put in and mix all of the ingredients well BEFORE adding the broth.
Notes:
- Try to buy organic, low sodium when ever possible
- Rinse beans well
- Add extra adobe sauce for more of a ZING
-Add lots of fresh cilantro Herbs not only add great flavor but they aid in digestion & detoxing the body
- If you choose to add cheese, try to make it a small quantity, organic and contains no extra ingredients
😋

Here is a tasty sweet snack for you to try! Cookies make the world go 'round, right?
COCOA-ORANGE CEREAL AND NUT CLUSTERS
Makes 24

3¼ cups crunchy whole-grain corn cereal (such as Puffins)
½ cup confectioners' sugar, plus additional for dusting
½ cup chopped pecans
3 T unsweetened cocoa powder
3 T frozen orange juice concentrate, thawed
1½ T light corn syrup

Place the cereal in a large zip-close plastic bag. Press out all of the air and close the bag. With a rolling pin or the bottom of a heavy pan, crush the cereal into fine crumbs.

In a large bowl, combine the crushed cereal, sugar, pecans and cocoa. Stir thoroughly. Add the orange juice concentrate and corn syrup, then stir until all ingredients are well-moistened and the mixture holds together when squeezed into a ball.

Moistening your hands with cold water as needed, form the mixture into 24 small balls. Roll the balls in additional confectioners' sugar to coat.

PER CLUSTER: 51 calories; 1 g protein; 9 g carbohydrates; 1 g fiber; 2 g fat (0 g saturated); 0 cholesterol; 35 mg sodium

I've had a few requests to share healthy recipes/ideas, so I will be posting some on this page.
FYI, I am generally against "fad" eating. Instead, I try to focus on eating veggies, fruits, and whole grains.
Hope the posts are helpful!

Zumba instructors are hurting right now. 😑 Our entire goal is to create an experience for you. We can’t provide that experience for you right now and that hurts us a lot. 😖
Our focus is not what we do, it’s why we do it. Our passion isn’t dance 💃. Our passion is people. 💛We live off the times we have laughing with you, hugging 🤗 you, giving you high fives 🖐️, grabbing your hand and dancing with you. 💃
We thrive off your smiles 😃, your sweaty faces, your dance steps, the drive and motivation we see from you as soon as we see you walk in. 💪 We cherish these times more than you can imagine. To see you on a screen makes us grateful, but the void still leaves a gaping hole in our hearts. 💔
We want to be with you. We don’t want to be home. We long for the days that we can be back. 🙏
Remember, when you look around at your life, it’s so important recognize that you are in the good old days, before you actually leave them. 😊

We Love you.........and man do we miss you. 💕💕

Reposting from a local YMCA...

It's just a fitness class!

4 walls, a floor and a roof.
A stereo and a beat.
Trainers and lycra.
Movement to music.

It's just a fitness class!

Things get built here -
Stronger bodies.
Fitter bodies.
Confident bodies.

Things get broken here -
Barriers.
Silence.
Sweat.

.....but it's just a fitness class!

Friendships are forged.
Community is created.
We rally together in the sad times.
We celebrate the good times.

.....but it's just a fitness class!

We conquer our demons.
We relieve our stress.
We quiet the voices in our heads.
We feel at home here.

.....but it's just a fitness class!

It's the date in our diary we never miss.
It's the time for us to be carefree.
It's the place where we can let go.
It's part of our lives.

It's not just a fitness class.

We will be back. Stronger than ever. Together.

⭐ Stay tuned for updates! ⭐

🆕 EDIT - 3/17/20 - Aqua Zumba cancelled for 3/18 & 3/25.

3/16/20, 5pm
Sandcastle is closed through March 31st. 🆕

Currently the following classes are a go. Updates will be posted here if changes occur.
💪🏋️‍♀️🏃‍♀️🏃💃🕺

Monday
9 am - Pilates at The Sanctuary on Kiawah Island
10:30 am - Zumba Gold at Kiawah River Estates
11:45 pm - Strength and Stretch at Kiawah River Estates

Tuesday - go outside & play

Wednesday - go outside & take a walk

Thursday
9 am - Abs Blast at The Sanctuary

Saturday
9:00 am - Pilates at The Sanctuary

😃 Progress begins with small steps. Seeds, if you will. Come to class this week & plant a few seeds for yourself! 💪🏋️‍♀️🏃‍♀️🏃💃🕺

Monday
9 am - Pilates at The Sanctuary on Kiawah Island
10:30 am - Zumba Gold at Kiawah River Estates
11:45 pm - Strength and Stretch at Kiawah River Estates
1:30 pm - Zumba Gold Chair at DaySpring

Tuesday
9:15 - Simply Fit at the Sandcastle
10:15 - Zumba at the Sandcastle
5:30 - Zumba at Kiawah River Estates

Wednesday
9:15 am - Aqua Zumba at The Sanctuary indoor pool
11:00 am - Strength & Stretch at Kiawah River Estates

Thursday
9 am - HITT Express at The Sanctuary
10:15 am - Zumba at the Sandcastle
4:15 p.m. - Pilates at Kiawah River Estates
5:30 pm - Strength Training at Kiawah River Estates

Saturday
9:00 am - Pilates at The Sanctuary

Sunday
9:00 am - Yoga at The Sanctuary

😃 Who did a push-up today? A REAL push-up? Come to class this week & let's do some together.
💪🏋️‍♀️🏃‍♀️🏃💃🕺

Monday
9 am - Boot Camp at The Sanctuary on Kiawah Island
10:30 am - Zumba Gold at Kiawah River Estates
11:45 pm - Strength and Stretch at Kiawah River Estates
1:30 pm - Zumba Gold Chair at DaySpring

Tuesday
9:15 - Simply Fit at the Sandcastle
10:15 - Zumba at the Sandcastle
5:30 - Zumba at Kiawah River Estates

Wednesday
9:15 am - Aqua Zumba at The Sanctuary indoor pool
11:00 am - Strength & Stretch at Kiawah River Estates

Thursday
9 am - Abs Blast at The Sanctuary
10:15 am - Zumba at the Sandcastle
4:15 p.m. - Pilates at Kiawah River Estates
5:30 pm - Strength Training at Kiawah River Estates

Saturday
9:00 am - Pilates at The Sanctuary

Sunday
9:00 am - Yoga at The Sanctuary

Let's count to ten together! 😃😍 💪🏋️‍♀️🏃‍♀️🏃💃🕺

Monday
9 am - Pilates at The Sanctuary on Kiawah Island
10:30 am - Zumba Gold at Kiawah River Estates
11:45 pm - Strength and Stretch at Kiawah River Estates
1:30 pm - Zumba Gold Chair at DaySpring

Tuesday
9:15 - Simply Fit at the Sandcastle
10:15 - Zumba at the Sandcastle
5:30 - Zumba at Kiawah River Estates

Wednesday
9:15 am - Aqua Zumba at The Sanctuary indoor pool
11:00 am - Strength & Stretch at Kiawah River Estates

Thursday
9 am - Core Conditioning at The Sanctuary
10:15 am - Zumba at the Sandcastle
4:15 p.m. - Pilates at Kiawah River Estates
5:30 pm - Strength Training at Kiawah River Estates

Saturday
9:00 am - Pilates at The Sanctuary

Sunday
9:00 am - Yoga at The Sanctuary

Scientists Agree: Dancing Is the Best Way to Get Fit and Live Longer

Zumba certainly qualifies! 💃 Just dance!

Scientists Agree: Dancing Is the Best Way to Get Fit and Live Longer Exercise doesn't have to be such a struggle. Scientific research shows that the best exercise you can get to live longer and in better health is dancing.