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Video Tips

  • Previous Video Tips

    Click the links below for previous video tips

  • Exercise Tip 1

  • Exercise Tip 2

  • Pain & Posture Tip #1

    After training 5 people since 7:30 this morning, I can tell you that I am more than inspired by my clients actions and “go for it” attitude! So, you may feel that excitement and urgency in my voice today, telling you it's time to make the changes you are desiring!

     

    Last week, I shared with all of you just how inspired and appreciative I was for the year passed.

    If you missed it, it was just before my birthday and I enjoy doing a recount every year at this time, looking back on how much has really changed and happened and appreciate all the lessons, successes, ups and downs.

     

    I asked you to do the same thing and some of you even shared the things you felt grateful for.

    Thank you so much. Some of your messages really brought tears of joy!

    It was so lovely to hear about how much this year has meant to you too, and thank you for the generous feedback about my weekly health tips.

    It topped my Birthday off with so much love, happiness and appreciation! Thank you!

     

    So now we are getting down to business, Beauties ;) It's time!

    September is here and it’s time to take ACTION with our fitness & health plans.

    I know you have been thinking about it, right?

    So now it's time to put those thoughts into “DO” mode. Who's in?

    I will supply the “HOW” ;)

     

    My "30 Day Beautiful Body Program” group is beginning September 15, 2014.

    If you are fed up of all the confusion about nutrition (ie. what to/not to eat) and are looking to get off of your "summer sugar" rituals that you may have adopted and are ready for better health, this program is for you!

    If you are sick of feeling bloated, and your skirts/pants seem to be fitting a bit tighter than before summer, this is for you!

    If you are done with dieting and want to rediscover how great you can feel in your body, this is for you!

    This is not a "get skinny in 30 days program" rather "refocus, rediscover, and recommit to taking daily action towards your health program".

    There are only 10 spots available at this time as I have already reserved spots in response to my email sent out a few weeks ago.

    If this program is for you, please send me an email here and I will reserve your spot as well.

     

    So, today I am sharing with you a FREE, 4 Part exercise series.

    I will give you one exercise a week for the next 4 weeks to do as we get into action mode.

    Every week you can add on the newest exercise to create a mini home workout for you.

    What do you think?

    No equipment needed this week except for a chair!

    Click this link below to try our exercise of the week.

     

    PS:

    This week is GUEST WEEK.

    I'm so excited to meet your friends and family :))

    If you have friends or family that have never come to our class, please bring them to a 5$ trial class(day or night)!

     

    PPS:

    New Zumba class additions:

    Monday 8:15pm

    Wednesday 8:15pm

     

    Health & Happiness,

    Vered

  • Pain & Posture Tip #2

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  • Pain & Posture Tip #3

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  • Pain & Posture Tip #4

  • While I'm Away - Workout

  • Exercise Tip #4, September 28, 2014

    Happy Sunday Beauties!

     

    What amazing weather we are having! Have you been out there?

    Today I am off into the trails to hike and see the stunning colours nature

    so generously shares with us!

     

    So how did everyone's "One Thing" go last week?

    Did you manage to attempt one new thing during the week?

    Did you go for a 15 minute daily walk? Or did you increase your water intake?

    I would love to hear some feedback.

    A few people mentioned that they added more vegetables to their meals and I think

    that is fantastic!

    One man mentioned that he just added one more rep to everything he usually does at the gym!

    How cool is that?

    No matter what you attempted, I hope you continue on that journey with me!

    Our potential is never defined by who we were yesterday, instead, it is unlimited in who we

    choose to be today.

    We always get another chance, a new day to make things better and right!

     

    Here is our last part of our Free 4 Week Exercise Ti[p Series.

    You can put all four weeks together for a full body work-out  or use

    them each individually. Remember, the key is to do something daily.

    Something is always better than nothing, right?

     

    I wish you all a fantastic week ahead & I look forward to hearing

    any questions you may have or about any success you would like to share with me.

     

    Much Luv,

    Vered

  • Exercise Tip #3, September 21, 2014

    The question of the week seemed to be,

    "Vered, help meeeee! How do I get started when I just don't feel motivated?”.

    I had 6 conversations I can remember this week starting just like that.

    Haven't we all felt this way?

    We know what to do yet we just can't seem to get going, right?

    We feel our health diminishing as each day goes by.

    We feel more aches and pains in the body.

    Our body is screaming out for attention, nurturing and ultimately better health and we knooooow it but we don't budge.

    So what is it?

    Why do we get here? How do we get here?

    Why do we mostly take notice of our precious health when it seems to be fleeting?

    I don't claim to know all the answers, but one thing I do know from my own experience, all the people

    I have trained, coached, taught and helped transform their health and bodies, is that we all go

    through this.

    We have all felt like, "I will never get there! I'm too far gone :("

     

    Here is a list of the why’s we don't get going, I'm sure you can all relate...

    My children.

    My husband/wife.

    Stress.

    Sleep.

    Money.

    Not enough time.

    My job.

    My house.

    My cooking.

    Homework.

    My relationship(s).

    My aches and pains.

     

    These are all valid reasons why we get off track in taking care of ourselves.

    Our lives are so busy these days that some moms hide in bathrooms for quiet time :))

    I get it and I feel for all of you, really!

    But, I want to share with you the response I had to each person that I spoke to with

    that question and plea for help.

    I figured I would film it since I woke up with good hair ;)

    Here is your 3rd Exercise Video of our Four Part Free Series.

    PLEASE NOTE: DUE TO THE JEWISH NEW YEAR ON WEDNESDAY EVENING

    I AM CONSIDERING GIVING A CLASS TUESDAY MORNING AT 9:30AM & TUESDAY EVENING AT 8:15PM

    I DO NEED CONFIRMATIONS TO RESERVE THE ROOM

    SO PLEASE SEND ME A NOTE TODAY TO LET ME KNOW YOU WANT TO BOGEEE & SWEAT WITH ME!

     

    Wishing you all a fantastic week ahead!

     

    To all my Beauties celebrating the New Year, may this year be filled with optimal renewed health, laughing moments of happiness, abundant wealth, heart filled memorable moments that feel miraculous,

    and may we continue to enjoy our beautiful time together, shaking, shimmying, dancing, laughing, challenging & learning about how miraculous our bodies are, all year round!!!

    Shana Tova & Thank you for being in my blessed life!!

     

    Much Luv,

    Vered

  • Exercise Tip #2, September 14, 2014

    Happy Sunday everyone!

    How was your back-to-action week?

    I have to send a huge shout-out to everyone who came back to training, classes and began my "30 Day Beautiful Body Program" this week.

    Congrats on moving into the next stage after the summer sangria-mode. Can I get a wooohooo?

     

    I'm always amazed how quickly a body can respond, transform, and begin to renew itself for the better with the proper guided actions.

    I want to share a couple of fantastic successes a few of my clients achieved this week.

    Perhaps they will inspire you to take acton this coming week as well!

     

    One of my clients who has an 8 month old baby and is still breast feeding, was concerned with her baby's dry skin and eczema.

    Her doctor recommended cortisone creams. I always say before going that route ask yourself "what is happening inside?"

    What could possibly be connected to this baby's skin reaction?

    Sometimes inside out works and sometimes outside in works.

    I explained to her that the better she takes care of herself through food, exercise, hydration, rest and some self nurturing,

    the quicker her baby's skin will clear up since she is a pipeline to her babies nutrition.

    After only ONE WEEK of being on my "30 Day Beautiful Body Program" her baby's skin is clear.

    Look at how amazing our bodies are! I know I sound like one of those get rich quick commercials

    but truly, the body is an incredible machine and since she was already in good health, it didn't take much to make a dramatic shift and see results.

    COOOOL!

    No cortisone, instead guided support, education and taking action on things that undoubtably take effort and time, but obviously are soooo worth it.

    When I asked her if I could share her experience in my tip she said, "Of course!! Every mother should know!"

    I have to agree with her :)

     

    Another share from one of my clients.

    She has been suffering with extreme pain in her arm and wrist and since she is someone who works with her hands,

    this was beginning to upset and worry her :(

    Even her 14 year old daughter had noticed her mood changes and asked her if she was sad about something.

    She replied yes and explained that she was in a lot of pain.

    One day this week she remembered my Posture & Pain tips that I shared a few weeks ago.

    She tried a couple of exercise (E-cises) and couldn't believe the relief she felt.

    She laughed explaining to me that she was wondering if it was all in her head.

    How could the pain be relieved so quickly after so much suffering??

    I laughed with her because that is the beauty of Posture Alignment Therapy.

    You can feel instant relief which immediately gives you hope, a feeling of, "ok I'm not broken".

    Obviously, doing two exercises won't be the cure to all of her pain but the knowledge that, "its always Position and not Condition" is a very empowering one!

     

    Remember Pain is your body talking to you, telling you," something is wrong here helllooo help me!!"

    Our responsibility is to then listen :))

     

    Here is your second exercise of the week. You can do it right after you do my first week's exercise tip

    or use it on it's own. You can do this exercise 10-20 times depending on your fitness level, then take a beak and repeat the set 3 times.

    Whatever you do, just do something.

    Remember, something is alwaaaaays better than nothing.

     

    Have a great week ahead & please send in any stories you would like me to share. You never know

    who you will inspire out there!

  • Body Image Tip #3, November 2, 2014    (Click here to hide/show this tip and show/hide previous tips)

    Today we continue the conversation on "body image".

    We don't have to look very far in order to understand some of the reasons why we have developed such poor body images.

    Victoria Secret's latest ad on the "perfect body" says it all!

    Don't get me wrong, I love sexy women and sexy lingerie, but using the words “ the perfect body “ while displaying the image below (or any image for that matter) is just driving a wrooooong message home!

     

    So how many of you feel like you have to look like THAT model to be good enough?

    Truth is, everyone has been influenced by images no matter how much we try to avoid

    them. Hollywood exists and so does advertising everywhere we look.

    It is up to us to understand the difference between what is really going on in these images and reality.

    It is our responsibility to install a positive body image in ourselves and our children, but how?

     

    I have been talking about a few different things in the past couple of tips and today I want to talk about exercise, movement and how it all plays such a huge part in having a healthy body image.

     

    I look forward to hearing your feedback, input, comments,

    and questions.

     

    Have a fantastic week ahead Beauties!

     

    Body Luv, health and happiness,

    Vered

  • Body Image Tip #2, October 26, 2014

    The idea or concept of perfection or being perfect is another thing that I believe contributes to our collective poor body image.

    Our need to correct one another or our children when they are at fault can often result in a misinterpreted message, one that implies "we need to always be perfect".

    It's funny because when I looked up the definition of perfect this is what came up:

    "having all the required or desirable elements, qualities, or characteristics; as good as it is possible to be" or the verb:

    "make (something) completely free from faults or defects, or as close to such a condition as possible"

    So even in the definition of “perfect” there is actual room for error, right?

    That may just be my interpretation but I'm going with it! :)

  • Body Image Tip #1, October 12, 2014

    "Body Image refers to a person's feelings of the aesthetics and sexual attractiveness of their own body that may be forced by others or social media."

    My next series of tips will be taking a look at "body image" …

    Most of us walk around hating mirrors and grabbing at parts of our bodies we dislike rather than loving, noticing, and appreciating everything it does for us and can potentially do. I look forward to opening up this discussion... bringing some of my thoughts forward and hearing yours.

    I believe its time to love our bodies!

30 November , 2014

Happy Sunday Beauties, how are you all doing?

I've just finished filming my small video invitation to my "Live Pain Free" seminar that I am hosting next week. I'm so excited to share with all of you the possibilities of living a "Pain Free" life!

 

What I wanted to touch on today is a topic that I will expand on in the seminar.

"The site of pain is rarely where the problem is".

What does this mean?

Well, basically this is one of the differences between posture therapy and other forms of localized therapy treatments.

For example, if you come to my clinic suffering from neck or back pain I will not be focusing solely on that part of the body. In Posture Alignment Therapy we focus on the whole body, how it's all connected, the joints and their positions.

Why, you ask?

The simple and logical answer is because everything in our body is connected and looking and treating the one part that hurts means that it functions on its own and we all know that is the furthest thing from the truth.

That is why so many people are left feeling frustrated and hopeless after having spent countless hours and a ton of money on repeated weekly treatments which focus on symptoms rather than the source of the problem.

As a Posture Alignment Therapist we use a phrase, "It's never the condition, it's always the position."

This is a very powerful statement because it means that with the right guidance and education we can always change the position of our bodies but "diagnosed conditions" can be limiting and take away hope and possibility for change and recovery.

 

Pain is a signal, it's not the whole truth. Does that make sense?

Pain is transmitted through our sensory pathway to the central nervous system where the message is interpreted. The message is received and acted upon almost simultaneously.

The body then immediately (almost in an insta second) responds and begins taking you out of a position that is painful. This response begins to create many compensating postural positions.

Did I lose you?

I know this is a lot to absorb so I won't go on any further but I highly encourage you to begin questioning how your body compensates in order to survive "the pain".

How long will you keep on living like that?

We are not meant to just "get by". We are meant to strive and live pain free joyous lives.

Come and see what possibilities are in store for you next Thursday!

 

 

I wish you all a great week ahead and look forward to exploring more of how we can feel amazing in our bodies with you!

Much Luv,

Vered

23 November, 2014

Happy Sunday Beauties!

 

I'm so excited to be hosting my first "Live Pain Free" seminar!

 

If you have ever been in pain or suffered any injury you will totally get how frustrating, painful and life changing pain can be.

I'm here to tell you that there are solutions that will bring your body back to optimal health which will allow you to live "Pain Free".

Most people believe their diagnosed condition saying, " I have arthritis, I have scoliosis, I have heel spurs, I have tendonitis, I have fibromyalgia, I have sciatica" it goes on and on and I'm not saying these conditions don't exist.

What I am saying is that in the Posture Alignment Method that I teach, we don't focus on condition, we focus on position.

What does that mean you ask?

Well, if your body is constantly rotated to the left and your feet are averted (turned out) when you walk and one shoulder is higher than the other (look in the mirror), we know this will inevitably cause some type of pain at some point in your life.

I'm glad you asked why! For the logical reason that a body is designed to move and exist in proper alignment.

You weren't born with one leg shorter than the other but why does your pant leg drag more on one leg than the other?

You weren't born with a bad left knee but why does one knee blow and the other one doesn't? Do you get what I'm saying?

Basically, every muscle has a job to do in our bodies and in fact a very specific job.  So when one muscle isn't doing its job other muscles try to compensate, thereby becoming stronger or longer or tighter. This is where pain and breakdown, replacements and operations begin to happen.

But do you know what we are doing when we deal with only the area of pain?

We are dealing with a symptom.

Remember, everything is connected, right? So if your knee is being worked on without regard to the joints above and below (hips and shoulders), you may be left feeling great after a session with your favorite therapist and then a week later back to the same pain and problem. Like everything in life, we exist as a whole and our bodies function as a whole as well.

That is what Posture Alignment Therapy is all about.

 

I have been treating clients one-on-one in my clinic and in their homes but it's kind of been a well kept secret lol.

I feel a huge desire to get the word out on a larger scale.

The ability to heal our bodies without medication is something we all need to understand and can learn about.

With this knowledge, we can then choose to willingly take our health into our own hands through daily prescribed posture exercises.

I want to share the possibilities of this method with all of you because I know it can change your lives as it has many of those I have treated.

So on December 4th, 2014 I will be hosting a seminar.

If you suffer from any pain or know anyone who does, whether its from an injury or chronic pain, I can help.

By the way, even if you don't have any pain but you are an avid exerciser like I am, Posture Alignment Positions (Stretches) are an excellent way to prevent any injuries from happening in the future.

We can't just pound on our bodies day after day and expect it not to need some reconnecting, realignment and educated stretch time.

Please spread the word and pass this message on to anyone you know who is in pain. You could change the way they are living their lives!

 

Please fill out the form below.  This way I can answer as many questions as possible you may have in my Free seminar on Dec 4th.

 

https://www.surveymonkey.com/s/8LDTZN8

 

I wish you all a fantastic week ahead!

Luv, Health & Happiness,

Vered

www.withVered.com

 

PS: I hope to see some of your lovely faces today at our Fundraiser

Blue Ribbon Therapy Dogs

2070 Chartier Ave. Dorval, Quebec H9p 1H2

2pm-4:30pm (stay as long as you can! but come please!!!)

20$

16 November, 2014 - Passion!

Happy Sunday Beauties!

 

Today I want to share a bit about passion. Let me show you what it looks like...

 

 

(btw I have the 14 minute unedited version for those of you who would like to see it from A-Z)

 

That's my nephew at three years old pretty much giving a dissertation of an encyclopedia of dinosaurs.

I couldn't pronounce most of those words today without great difficulty and not only did he

recite them but he described them, discussed them and could teach you all details about them!

Just to make things clear, neither my brother nor sister-in-law were dinosaur experts (or at least weren’t at the time) lol.

Like many parents, they believed in exposing their children to books books books and Voila!

A luv and passion was sparked!

 

I really believe luv and passion coupled with the right dose of "I don't care what people will think of me" attitude is one of the keys to joy and happiness and consequently good long-lasting health.

We can eat, sleep, drink, exercise perfectly daily, but if the joy in our hearts isn't illuminated through love and passion, my belief is that optimally the health equation won't be completed.

 

Do you ever catch yourself watching your children dancing, acting silly, playing, singing, making belief, talking about cars for hours, birds, princesses, bikes, music with such robust vigour? How do we react? Do we tell them to keep it to a min, keep that enthusiasm down?

Do we say things like, "relax, people are watching!"?

Well of course we do, we all do, we are human and no one wants to be made fun of, and many parents want to save their children from "societal shame and embarrassment”, right?

But wait, is that encouraging what I will call passing down the "passion gene"?

Or do we try to tame it and turn it into something we are comfortable with?

 

The beauty of children is that they are so authentic and in their own beautiful worlds that they are so ok with shining their inner light soooo bright that everyone around them melts in adoration of their cuteness, boldness, daringness, and straight up "I am who I am-ness"!

 

So today, as we continue to go inward into our winter months, perhaps at the same time we can encourage our family and friends and ourselves to go outwards.

Does that mean you have to be loud and be all over Facebook or youtube? NO certainly not!

To me, it just means to remind ourselves that we are born unique, there is NO ONE exactly like us! How cool is that? You are truly my "one and only!" :))

We are amazed at how each snowflake is different, the incredible projects at school on display, yet each of us possess such a uniqueness as well! Where are the cut-outs of that on our school walls?

 

 

"EMBRACE" YOUR UNIQUENESS:

 

E…Explore your interests, you don't have to think about completion or perfection or profession because that often stops us from trying. Just go out there and explore what you have always wanted to. Try that dance class, that painting class, that microbiology course, that fashion design seminar you were interested in. For no other reason except for exploring and joy and if people ask you why, answer because it makes me happy and smile.

 

M…Mistakes, make room for them. Don't expect mastery in a day. Enjoy the journey and the natural progression that unfolds as you dive into passions and interests. Keep things light. When we are passionate its easy to get intense and I actually love when that feeling comes as long as it doesn't stop you from continuing on. Imagine how many great inventions would have not come to life had it not been for mistakes and a space for error?

 

B… Be Brave. But wait, brave doesn't come automatically. We think, "wow he/she is so brave!"

Lucky her! Well, I have some news for you, everyone I know that I think is brave and courageous works on it daily. It is practiced and like everything else anyone can possess some!

Stepping into an ice ring when you don't know how to skate and risking falling on your butt in front of your children or date (not saying I've been there lol) takes bravery and courage. But in my opinion, it's so much more fun in the rink of life than watching from the stands. Looking silly or embarrassing ourselves a bit in front of others that are more knowledgeable or trained is kinda good for the ego in my belief. It shakes up our comfort zone and can keep us healthily humble.

So what have you attempted lately that was out of your comfort zone?

What have you encouraged your children to try without correcting them?

 

R…Risk being inhibited. When we are feeling inhibited we are very self-conscious and can't behave in a natural way. That is the definition for inhibition. Inhibition can be discouraging and can create self-imposed restraints. This is where we need (what I called above) the right dose of ,"I don't care what others think of me" attitude. Let me be clear, I don't propose going out there and not caring about the world and people you love. But the truth is that most people will rain on your dreams, hopes and desires and they don't even mean to do it in a bad way. They actually think they are giving you "practical, sound, loving" advice. Truth is, if I had listened to my parents who often asked, "when are you going to stop this dancing thing" I would have missed out on some of the most incredibly uplifting happy times of my life and a huge part of who I truly am and share today.

So did they mean it in a bad way? Absolutely not!

They are amazing, I love them and they love me to death as all of you love your children.

So listen to advice with respect but then go and do what your heart says is right for you!

Sans approval sometimes ;)

 

A…Appreciate yourself! Well of course this would be in the mix. To me, it's always part of the foundation of having courage, energy and passion and excitement in our lives. Appreciate who you are today,  your uniqueness. Your snowflake quality!

What you are good at and what you aren't so good at lol. Allow yourself the space to not have all the exact sculpture you are creating of you, rather appreciate your constant evolution and surround yourself with like-minded people. People who encourage your evolution, and you encourage them. Find a ritual in your home, with your family, to encourage and be in this mindset rather than perfect and criticize. Joke about your own imperfections with appreciation instead of beating yourself up and ps: try that attitude with people you love as well...Get it?

 

 

C…Congratulate yourself and others when you notice them becoming and reaching for more of who they want to be and what they dare to explore and try. Even when they fail. Congratulate them on trying, daring, risking. Do we actually believe that success or triumph happens on try number 1? Ahhhh noooooo!

In most cases many a failure must pass before success is actually obtained. This is also true when stepping out into becoming all that you want to be.

So next time your child, friend, colleague, or mate doesn't do something perfectly try saying, "wow I'm so impressed that you tried" and that's it. Don't give advice nor correct unless they really are asking and even if they do, always start with that same sentence. Notice how much more they will continue to try and share with you!

 

E… Encourage yourself. The reality is there may be many times where there will be no one there to say, "go team go". This can be during your time alone, or with your Creator, Source, Universe (whatever you believe). Find inspiring short mantras to use daily, enjoy some quiet meditation or prayer. Take a few minutes daily to breath and remind yourself of your uniqueness. Remember your journey is as unique as you are….

 

You were born with potential.

You were born with uniqueness.

You were born from goodness and infinite love.

You were born with hopes and dreams.

You were born with everything you need, to be who you choose to be, and if you’re not sure…  “Google" it.

 

I wish you a beautiful Sunday and I thank you all for allowing me to explore more of who I am becoming with connecting with all of you!

Much Luv & Hugs,

Vered

www.withVered.com

9 November, 2014, 5 Tips to Beat the "Winter Blues"…with Vered

Happy Sunday Beauties!

 

Today I will try to answer the question that I received over and over again this week, and I know

will be receiving for the next few months as it gets colder and darker.

Tis the season fa la la la la la la blaaaaaaah :(

 

So this is how this change of season "energy cycle" seems to go.

Let me know if you agree and can relate.

You wake up feeling less than enthusiastic.

Actually, you feel tired, unmotivated and just plain blah. You want to stay in bed, “just one more hour!"

This leads to you doing less…

Doing less then stresses you more…

You begin to feel generally overwhelmed…

Thinking thoughts like, "Wow, why can't I just get going? Why can't I just get it together? I'm so friggin lazy! Ughhh" "I should be working on that project, doing this, finishing that. What the hecccck is wrong with me??"

Then the last thought and feeling is, "this is soooo frustrating!!"

Annnnd we begin that cycle all over again (move to the top of the paragraph)

You wake up….

Does this cycle sound familiar at all?

Let me tell you that you are NOT alone!

 

Every year as we cycle into this darker colder season, these emotions and frustrations arise for most of us at some point in time. For some of us its sooner in the season and others later in the winter months. I would love to share a few of my thoughts on this and offer you some hopefully helpful solutions you and your family can use.

 

The most important thing I think I can say is:

Be Gentle.

Fact is, beating ourselves up when we are tired and exhausted just drags us down even more, right?

We end up feeling defeated, and then we sulk in our own misery, only to feel bad about that, then we eat ice-cream and chocolate and feel bad about that, and on and on and on we go…

 

It's so interesting because as a Posture Alignment Therapist I even notice the “winter postures” everywhere. Heads down, shoulders slumped forward, pelvis tucked under, feet often close together, thighs and butt contracting, and hands in pockets or crossed tightly around the chest, attempting to stay warm and go "inward".

 

So before I offer any tips, I think we first need to understand this season and be on the same page about it all.

Here's the big news flash…

This is the inward season. What does that mean?

It means that there is nothing wrong with your body or you!

Actually, you and it, are trying to tell you, what you really need.

But the "you" in all of this doesn't want to listen. LOL Still with me?

“You’ thinks you know better, right? “You” thinks there is no slow down in our cycle of seasons so you must continue pushing till exhaustion.

I'm here to tell you my beautiful friend there is an easier way, and the only reason why it feels like a battle is because we battle.

How about if we understood, as all of nature and animals do, that at this time of year it is an inward slower season? How about if we knew that it IS a time truly for hibernation, rest, restoration, creative thinking, heart matters, inward growth and lots and lots of rest and relaxation.

Imagine how much frustration and depression we would prevent?

Imagine if we actually listened to our bodies natural rhythms once again?

Hmmm you all may be thinking, "but Vered, how about the house, the work, the children, the job and career?? Sh*&#t needs to get done!" I know, I know it does and I'm right there with you.

All I'm saying is we need to take into huge consideration the gravitational inward pull of this season. It's so much larger than us, so lets become aware, let's move with it rather than against it, and attempt being gentler and easier on ourselves, and perhaps go at things at a calmer slower pace when possible.

 

So now that we are more on the same page, here are a few practical tips to help:

 

1. Stay Hydrated

As it gets colder we unintentionally allow the water to decrease and the coffee to increase.

Nothing wrong with enjoying your java but stick to your minimum water intake as well.

Approximately a litre per every 50 pounds you weigh and if you work out for an hour of sweating, get in a litre within that hour.

Remember, we turn on the heat, it gets drier at home and we begin to suffer from headaches and migraines all which can be helped with the right amount of H2O.

 

2. Get a Little Help From Your Friends or Hire a Coach

Ok this one may sound funny, but at this time we tend to need a little extra help and support in maintaining our workout regimes, right? So the easiest thing to do is make a pact with a friend or two to give each other those loving, "come along with me" we all need at this time of year when we don't feeling like going to get our sweat on.

If you are not that "call a friend person" another option is to hire a coach that can help you stay on track during this more challenging time.

Your workouts don't have to be daily and if you are feeling exhausted don't push too hard. Try adding more slow calming breathing and stretching to your weekly routine as well.

Remember though, the truth is, the more you move your body the more your brain will release all those feel good chemicals which are sooooo needed at this time of year and moving into winter months.

 

3. Take up a New Indoor Hobby or Interest

Why new hobby you ask?

Well we aren't out walking or playing in the park because at 5pm its already dark, right?

So what are we doing? I'm glad you asked ;)

We are watching the tube. This is also the highest TV watching season and we all know what pairs up so well with TV… you guessed it, snacking!

It's crazy, but 4-6 hours of TV watching on the weekend can easily pack on 5 extra pounds!

Most of us don't cut up veggies and dip into a homemade healthy dressing while watching our Netflix series, right?

So instead of just TV, perhaps we can learn about something new? Explore a new hobby?

Maybe something creative like drawing? For those of you who don't know (because you don't have my big brother as a brother lol)  http://www.khanacademy.org is a wonderful place where I spend quite a bit of time learning and exploring. It's great for children and adults alike!

Or finally get into that book series you love. How about your children, what new hobbies can they pick up? Maybe they get together weekly with other children and do something fun and creative over the winter months. Maybe build something together?

I've decided (again lol) to learn how to play guitar and study some science interests of mine over the winter months.

I would love to hear about what you have decided to explore!

Remember this is a for pleasure hobby not a for pressure hobby. If you miss a week no biggy!

 

4. Sleep More and Nurture Your Body

This one always gets people’s feathers ruffled. "How much sleep do I need Vered?"

Well, if you are tired you may need a bit more ;)

Take naps, take baths, sleep more, dream more, and allow your body to rest, recover and restore in preparation for the next season which requires all that energy you will have stored up.

Try small naps if you can. Even if you never fall asleep, lay down for 15-20 mins and just breath deep belly expanding breaths.

You can even try it with your children and notice how their behaviour and moods may change.

Yours will for sure :))

 

5.  Buy snowshoes (or any other winter sport equipment you have interest in)

Ok this is totally a personal one. One of the best things I did a couple of years ago was buy myself snow shoes.

It allowed me to still get into nature and enjoy gorgeous fallen snow.

It is the cheapest sport because you can do it anywhere there are trails and if you live in Montreal Mt Royal is awesome!

Walking in quiet trails while the sun is beaming down reflecting into the snow is so incredibly exhilarating to me.

No lifts, no waits in line ups, no freezing wind in the face (can you tell I'm not a skier)

Anyway, I say this with the utmost humbleness because I have never participated in winter sports (my dance teacher scared the heck out of me and I listened lol).

Either way, its never too late to try! If you don't want to invest right away in your own, rent a few times and see if you feel the luv too and then decide.

 

I will leave you with this beautiful poem I found about winter.

May we all see and feel our heart energy in these winter months as we grow fairer and stronger…

 

Nature looks dead in winter because her life is gathered into her heart. She withers the plant down to the root that she may grow it up again fairer and stronger. She calls her family together within her inmost home to prepare them for being scattered abroad upon the face of the earth. ~Hugh Macmillan, "Rejuvenescence," The Ministry of Nature, 1871

 

I wish you an amazing week ahead Beauties!

Rest, recovery, luv and happiness,

Vered

05 October, 2014

Happy Sunday Beauties!

 

Yesterday while reading, I came across a very good line that I would like to share in today's tip.

"In truth there are only two human tendencies. The desire to grow and to soar spiritually and the urge to take a long nap." (Shimon Apisdorf)

When I read that I burst out laughing!

Isn't that line so true in everything we do? I think we can all relate.

Whether our desire is to grow spiritually, physically, emotionally, financially, creatively, socially etc..

There are days when we have huge desire to work hard, grow, learn, expand, listen, create and share, and then there are days where we just want to crawl under the covers and take that long nap, right?

How do we swing from one side of the pendulum to the other?

I chalk it up partially to our human condition, "Being human" in other words.

We have the intrinsic need to live out our dreams, yet the reality is, we live

within an environment with many distractions and responsibilities.

The self actualizing path is rarely perfectly paved and some days the energy level within our human body is just tapped.

We all live within this push and pull of gravity.

 

So, how do we keep our dreams alive?

And, how do we encourage the next generation to do the same?

In a world that is so practical, so in your face, and so all or nothing, is there space for dreaming?

I believe there is! I implore you to ask your children about theirs and dream along with them!

Who knows, they could be the creator of the next….

After all, where would we be without the dreamers and the doers?

Well, I won't go into listing it all out but for one, if it wasn't for the invention of the Internet, this tip would take WAY longer to get to you. :)

 

So how do we do it? How do we keep our dreams alive?

I though we could take a new look at DREAM….

 

D= Dare

"Dare" to dream!

Allow yourself or your family or friends to express themselves without criticism or judgement.

Even when we are thinking up new ideas we can stop ourselves short before we even begin by being too critical or practical.

Take a walk in the woods. Notice how incredible nature is. Try thinking of the 75 trillion cells in your body, or Google inventions, this will get your mind into a more infinite space and may allow for an ease into dreaming. Or you can try listening to a classical masterpiece or watch a dance routine that seems impossible to most of us. Realize how much "daringness" was required to create that.

Then get at it, write down all ideas that come to you or dictate it into your phone.

Don't judge it, just allow those juices to flow.

Don't expect this to happen so easily. It does require some practice so give it a try, weekly.

 

R= Responsible

Choosing a time to create and dream is being "Responsible" for our dream-making whether it's a family activity or our own personal dream.

Put it in your calendar like you would any appointment.

Dreaming and creating is just as important as your childrens' dentist appointment and so much more fun!

Your dream or creation appointment now becomes a ritual, a habit, whether it's weekly or monthly.

You choose what fits in best into your schedule and stick to it.

The world needs your dreams! Be responsible for them :)))

 

E= Enthusiastic

Be "Enthusiastic" and get excited! Watch Peter Pan again if you have to.

Get yourself into a state that elevates your spirit…Listen to your favourite song.

Watch that scene in your favourite movie that uplifts you.

Read how that woman on welfare wrote all those famous books lol.

When you are creating, dreaming or encouraging family members or friends to do so, being in a peak mood or state will obviously set the stage for what you are creating.

Being "Enthusiastic" about new possibilities will naturally make you want to share these ideas and sharing your enthusiasm and dreams is your dream in motion, believe it or not!

 

A= Action

Take "Action". Every dream session should follow up with a small action put forward.

It can be a phone call, a bit of research or study of what you are dreaming to create or pursue.

By taking action on a regular basis, even if it is in the smallest of ways, you will notice things unfold and come into fruition slowly but surely. There is no rush in dreams but neither should we procrastinate thinking that we have all the time in the world, because we don't!

The effort, no matter how small or great, is what will give us so much satisfaction and a true feeling of happiness and joy!

 

M= Movement

One of my biggest joys in life is "Movement".

It's one of our bodies' and life's basic fundamentals.

Nothing is ever static, everything changes and so will your dreams and the directions of them.

Allow for that movement, expect it to change and take different form.

The more space you give your ideas to breath and stretch and grow, the more creativity you will allow.

Also, you won't be stuck or feel like you have failed if one direction or idea didn't work out while working on your dreams.

This is where I like to ask for people's opinions and contribution with regards to my ideas.

Of course I don't just ask anyone randomly.

I share my dreams with people who know me, know my vision and respect what I am trying to achieve.

The challenging part about asking is really receiving openly.

Try to step away and really listen to what valuable people in your life may be able to contribute.

Remember we can only think as we think.

It's lovely and refreshing to hear how someone can add another step to your masterful choreography even if she has never danced before!

 

So there you have it, a new way we can all look at our DREAMS…

 

Have a beautiful week ahead!

I would love to hear your dreams if you would like to share.

 

Health, Happiness & Infinite Dreaming,

Vered

www.withVered.com

28 September, 2014

Happy Sunday Beauties!

 

What amazing weather we are having! Have you been out there?

Today I am off into the trails to hike and see the stunning colours nature

so generously shares with us!

 

So how did everyone's "One Thing" go last week?

Did you manage to attempt one new thing during the week?

Did you go for a 15 minute daily walk? Or did you increase your water intake?

I would love to hear some feedback.

A few people mentioned that they added more vegetables to their meals and I think

that is fantastic!

One man mentioned that he just added one more rep to everything he usually does at the gym!

How cool is that?

No matter what you attempted, I hope you continue on that journey with me!

Our potential is never defined by who we were yesterday, instead, it is unlimited in who we

choose to be today.

We always get another chance, a new day to make things better and right!

 

Here is our last part of our Free 4 Week Exercise Ti[p Series.

You can put all four weeks together for a full body work-out  or use

them each individually. Remember, the key is to do something daily.

Something is always better than nothing, right?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I wish you all a fantastic week ahead & I look forward to hearing

any questions you may have or about any success you would like to share with me.

 

Much Luv,

Vered

21 September, 2014

The question of the week seemed to be,

"Vered, help meeeee! How do I get started when I just don't feel motivated?”.

I had 6 conversations I can remember this week starting just like that.

Haven't we all felt this way?

We know what to do yet we just can't seem to get going, right?

We feel our health diminishing as each day goes by.

We feel more aches and pains in the body.

Our body is screaming out for attention, nurturing and ultimately better health and we knooooow it but we don't budge.

So what is it?

Why do we get here? How do we get here?

Why do we mostly take notice of our precious health when it seems to be fleeting?

I don't claim to know all the answers, but one thing I do know from my own experience, all the people

I have trained, coached, taught and helped transform their health and bodies, is that we all go

through this.

We have all felt like, "I will never get there! I'm too far gone :("

 

Here is a list of the why’s we don't get going, I'm sure you can all relate...

My children.

My husband/wife.

Stress.

Sleep.

Money.

Not enough time.

My job.

My house.

My cooking.

Homework.

My relationship(s).

My aches and pains.

 

These are all valid reasons why we get off track in taking care of ourselves.

Our lives are so busy these days that some moms hide in bathrooms for quiet time :))

I get it and I feel for all of you, really!

But, I want to share with you the response I had to each person that I spoke to with

that question and plea for help.

I figured I would film it since I woke up with good hair ;)

Here is your 3rd Exercise Video of our Four Part Free Series.

PLEASE NOTE: DUE TO THE JEWISH NEW YEAR ON WEDNESDAY EVENING

I AM CONSIDERING GIVING A CLASS TUESDAY MORNING AT 9:30AM & TUESDAY EVENING AT 8:15PM

I DO NEED CONFIRMATIONS TO RESERVE THE ROOM

SO PLEASE SEND ME A NOTE TODAY TO LET ME KNOW YOU WANT TO BOGEEE & SWEAT WITH ME!

 

Wishing you all a fantastic week ahead!

 

To all my Beauties celebrating the New Year, may this year be filled with optimal renewed health, laughing moments of happiness, abundant wealth, heart filled memorable moments that feel miraculous,

and may we continue to enjoy our beautiful time together, shaking, shimmying, dancing, laughing, challenging & learning about how miraculous our bodies are, all year round!!!

Shana Tova & Thank you for being in my blessed life!!

 

Much Luv,

Vered

14 September, 2014

Happy Sunday everyone!

How was your back-to-action week?

I have to send a huge shout-out to everyone who came back to training, classes and began my "30 Day Beautiful Body Program" this week.

Congrats on moving into the next stage after the summer sangria-mode. Can I get a wooohooo?

 

I'm always amazed how quickly a body can respond, transform, and begin to renew itself for the better with the proper guided actions.

I want to share a couple of fantastic successes a few of my clients achieved this week.

Perhaps they will inspire you to take acton this coming week as well!

 

One of my clients who has an 8 month old baby and is still breast feeding, was concerned with her baby's dry skin and eczema.

Her doctor recommended cortisone creams. I always say before going that route ask yourself "what is happening inside?"

What could possibly be connected to this baby's skin reaction?

Sometimes inside out works and sometimes outside in works.

I explained to her that the better she takes care of herself through food, exercise, hydration, rest and some self nurturing,

the quicker her baby's skin will clear up since she is a pipeline to her babies nutrition.

After only ONE WEEK of being on my "30 Day Beautiful Body Program" her baby's skin is clear.

Look at how amazing our bodies are! I know I sound like one of those get rich quick commercials

but truly, the body is an incredible machine and since she was already in good health, it didn't take much to make a dramatic shift and see results.

COOOOL!

No cortisone, instead guided support, education and taking action on things that undoubtably take effort and time, but obviously are soooo worth it.

When I asked her if I could share her experience in my tip she said, "Of course!! Every mother should know!"

I have to agree with her :)

 

Another share from one of my clients.

She has been suffering with extreme pain in her arm and wrist and since she is someone who works with her hands,

this was beginning to upset and worry her :(

Even her 14 year old daughter had noticed her mood changes and asked her if she was sad about something.

She replied yes and explained that she was in a lot of pain.

One day this week she remembered my Posture & Pain tips that I shared a few weeks ago.

She tried a couple of exercise (E-cises) and couldn't believe the relief she felt.

She laughed explaining to me that she was wondering if it was all in her head.

How could the pain be relieved so quickly after so much suffering??

I laughed with her because that is the beauty of Posture Alignment Therapy.

You can feel instant relief which immediately gives you hope, a feeling of, "ok I'm not broken".

Obviously, doing two exercises won't be the cure to all of her pain but the knowledge that, "its always Position and not Condition" is a very empowering one!

 

Remember Pain is your body talking to you, telling you," something is wrong here helllooo help me!!"

Our responsibility is to then listen :))

 

Here is your second exercise of the week. You can do it right after you do my first week's exercise tip

or use it on it's own. You can do this exercise 10-20 times depending on your fitness level, then take a beak and repeat the set 3 times.

Whatever you do, just do something.

Remember, something is alwaaaaays better than nothing.

 

Have a great week ahead & please send in any stories you would like me to share. You never know

who you will inspire out there!

7 September, 2014

After training 5 people since 7:30 this morning, I can tell you that I am more than inspired by my clients actions and “go for it” attitude! So, you may feel that excitement and urgency in my voice today, telling you it's time to make the changes you are desiring!

 

Last week, I shared with all of you just how inspired and appreciative I was for the year passed.

If you missed it, it was just before my birthday and I enjoy doing a recount every year at this time, looking back on how much has really changed and happened and appreciate all the lessons, successes, ups and downs.

 

I asked you to do the same thing and some of you even shared the things you felt grateful for.

Thank you so much. Some of your messages really brought tears of joy!

It was so lovely to hear about how much this year has meant to you too, and thank you for the generous feedback about my weekly health tips.

It topped my Birthday off with so much love, happiness and appreciation! Thank you!

 

So now we are getting down to business, Beauties ;) It's time!

September is here and it’s time to take ACTION with our fitness & health plans.

I know you have been thinking about it, right?

So now it's time to put those thoughts into “DO” mode. Who's in?

I will supply the “HOW” ;)

 

My "30 Day Beautiful Body Program” group is beginning September 15, 2014.

If you are fed up of all the confusion about nutrition (ie. what to/not to eat) and are looking to get off of your "summer sugar" rituals that you may have adopted and are ready for better health, this program is for you!

If you are sick of feeling bloated, and your skirts/pants seem to be fitting a bit tighter than before summer, this is for you!

If you are done with dieting and want to rediscover how great you can feel in your body, this is for you!

This is not a "get skinny in 30 days program" rather "refocus, rediscover, and recommit to taking daily action towards your health program".

There are only 10 spots available at this time as I have already reserved spots in response to my email sent out a few weeks ago.

If this program is for you, please send me an email here and I will reserve your spot as well.

 

So, today I am sharing with you a FREE, 4 Part exercise series.

I will give you one exercise a week for the next 4 weeks to do as we get into action mode.

Every week you can add on the newest exercise to create a mini home workout for you.

What do you think?

No equipment needed this week except for a chair!

Click this link below to try our exercise of the week.

 

PS:

This week is GUEST WEEK.

I'm so excited to meet your friends and family :))

If you have friends or family that have never come to our class, please bring them to a 5$ trial class(day or night)!

 

PPS:

New Zumba class additions:

Monday 8:15pm

Wednesday 8:15pm

 

Health & Happiness,

Vered

31 August, 2014

Happy Sunday Beauties.

This is such a special time of year, and not just because my birthday is rolling around ;)

but because I always feel an extra "something" in September.

Perhaps, it's the ingrained cycle of back-to-school in my head, even though it's been years since I

shopped for a new pencil case and school bag.

You know the feeling that everything is all shiny and new?

Starting fresh? A new slate?

A new school year, new adventures, new interests to pursue and the reflection of the year passed and the year ahead are all swirling together in my head right now.

Families are sending their children off onto their new adventures and along with the opportunities and excitement, tears are being shed.

Loving hearts are embracing all the memories of years gone by too quickly, and confidence and courage is being summoned to surface.

I’m all choked up just writing this!

My nephews are also embarking on new adventures, and while I know they will be more than successful, I can't help but choke up every time I think of my sister and all you moms and dads who send your children out into the world praying that the world will be good and kind to them.

 

Please take some time tonight to pat yourselves on the back and know that you have done a great job rearing your babies!

Your children are out there starting the next grade, new school, or maybe even moving to a new country.

They are able to handle it all thanks to your guidance, love and support.

You are all my heroes!

 

Now it's September tomorrow (yes we have class btw 9:30am) and it's back to YOU time, right?

It's time to look ahead to a new season in your health now that the children are off to school.

It's YOU time!

Time to pull out those runners and calendars and set up planning meals again, yes?

Fall will be here soon enough, and then winter will settle in too, and if you are in the swing

of your fitness and health routines through it all, it will be sooooo much easier to remain happy

and healthy.

 

I'm pretty fortunate that my birthday is at this time of year.

I get to reflect back, review my year and then look ahead using this natural momentum that I feel.

I thought I would share a little bit about my past year…

Never before have I felt so clear that I am in the exact place I need to be.

Don't get me wrong, there were moments where I threw my hands up in the air asking whyyyyyy????

We all have crossroads and things we need to learn in our lifetime and thankfully my challenges were always followed by beautiful lessons, growth and expansion.

 

Here's a little top 5 "What I am grateful for this past year" list and I encourage you to write one too :))

 

1- Opening my Posture Alignment Clinic.

Having the ability to guide people out of pain without medication is a dream come true for me!

 

2- Meeting incredible people. I have been blessed with a few incredible women in my life this

year, who taught me so much, trusted me, and showed me so much love.

I hope you know who you are!

 

3- My deepening relationships with my family and closest friends.

I am surrounded by outstanding people in my life.

We jump hurdles in hard times together and celebrate successes!

These people are my support, my foundation, and I know that I’m blessed to have them every day in my life.

I love you all soooo much. Thank you!

 

4- My career, The ability to wake up every morning and looooove what I do!

Yes, I am soooo grateful for this ever expanding career.

My love of dance, fitness, health and sharing it with the loveliest ladies in Montreal!!!

I am soooo grateful for all of you Beauties!

 

5- My faith, like I mentioned earlier, I have never been so sure as I am today that everything that has been put in my path is exactly how I needed it to be. Some lessons I have learned quickly and lets just say, echemmm, some not so quickly… let's just say topped with all of this wonderful faith is a great sense of humour!!

 

I invite you all to reflect back on your year and what you feel grateful for and share with me if you like!

Next week we will move forward with how we can make changes in the upcoming year so that we can continue to add to our long appreciation lists!

 

I wish you all a beautiful week ahead.

Hope to see you all in class tomorrow. Come and celebrate with me!

It's time to boooogeeee again!

Much Luv, Health & Happiness,

Vered

www.withVered.com

24 August, 2014

Happy gorgeous Sunday!

As I sip on my morning coffee, I'm thinking of my friends and family, I'm reminded of how important a good support system is (and how lucky I am to have one), both mentally and physically.

This sooooo reminds me of why I love being a Posture Alignment Therapist.

When the body is straight and joints are "loaded" properly and, your bodies' muscles, bones, nerves and facia etc. are all connecting, this results in an Aligned Posture and the possibilities for your body and health are endless!

Yes, Posture is often on my mind :))

 

Last week 3 of my clients thanked me so generously, and expressed to me how happy they were since they started doing their Posture Alignment Therapy. How their lives had changed.

I'm not mentioning this to brag to you, rather to let you know that if you have ever experienced aches and pains in your body, and felt so overwhelmingly frustrated that your life began to shift for the worse, that there are solutions and you don't have to live like that.

 

Do you struggle from getting a good night's sleep due to Pain?

Were you able to enjoy a family vacation this summer and do everything you wanted to?

Do you ever feel like you are not able to participate in life's fun activities due to Pain?

 

When we are in pain we are unhappy, frustrated, we gain weight, we lay on the couch, we age, we are easily irritated and all understandably so.

Living in Pain is awful!

We are not meant to live like that, and we know it intuitively, so we try and we try to find solutions and unfortunately very often we are left feeling disappointed with the lack of results.

Then we actually resign to thinking,"this is it. I will have to deal with this forever".

OMG NO!

I'm here to tell you, "no, you do not have to accept pain as a way of life."

Posture Alignment Therapy is your solution.

 

I'm very much a believer in going with the seasons and, as the evenings begin to feel like fall,

it's a natural thing to start thinking about changes for most of us, right?

Last week so many ideas came to me for new programs, I'm thinking about how I want my site to improve,

I'm thinking about what social clubs I need to go to to meet the man of my life lol.

In other words there is this natural upswing to our energy coming and you may have already felt a bit of it.

I know I have been getting drifts of it and I luv it!

 

So in todays video I will invite you to try a few more postural stretches that can help you create awareness into your body's

"Postural Integrity".

Remember this isn't the total solution.

That requires some one-on-ones with moi :))

This is just a short introduction to what our Ecises look like and for you to gain insight into what you can and can not do right now.

You can ask me the why's if you like.

Click the link below:

 

Video Tips

 

Have a beautiful week ahead Beauties!

I look forward to seeing all of you back in classes regularly now that the kiddies are going back to school!!!

 

PS:

Remember the week of September 8 - September 12 you can bring a new friend to try our class for only 5$.

Let's increase our circle of Health and Happiness!

 

PSS:

Beginning September 8 we will have two PM classes

Mondays 8:15pm & Wednesdays 8:00pm

 

 

Much Luv & Happiness,

Vered

www.withVered.com

17 August, 2014

Hello Beauties!

 

I hope you are all enjoying this stunning weekend!

 

I have to say I am loving this amazing weather, I spent quite a bit of time out in the fresh sunny air and it felt soooo good!

 

Thank you for the feedback from last week's tip & thank you for your interest and questions.

 

I promise to answer each one weekly, so please keep sending them in :))

 

I love hearing from you!

 

Here's this week's answer to Joelle's question:

 

Video Tips

 

I wish you all a fantastic week ahead & I look forward to seeing you in class!

 

For those of you who are away, I challenge you to repeat the challenges you have been doing in class on the beach!!!

Oh and send me pics pleeeeeease!!!

 

Luv, Health and Happiness Always,

Vered

www.withVered.com

 

SEPTEMBER NEWS:

 

New pm Zumba  Classes!!

Beginning Monday September 8th we will have 2 evening Zumba classes a week!

Monday's at 8:15pm & Wednesdays at 8pm

The first week (Sept 8th & Sept 10th) you can bring a new Zumbette friend for only 5$ to experience the fun!!!