Hamptons Fitness…Get Fit with Zumba Hamptons, Lets Zumba with Oscar Gonzalez.

1486666_630706660298607_536062817_nWow, I have seen the videos, heard all the hoopla about ZUMBA but I have never taken a class. I had a feeling that I would like it, but for whatever reason I have never made the time to take a class. My friend Katherine asked me if I was up for traveling to WestHampton to take a Zumba Class with  Oscar Gonzalez of Zumba Hamptons and to be truthful if she had not picked me up I may have reverted to my incredibly lazy ways and stayed home. Katherine was not allowing me to back out this morning and she picked me up at 745am promptly. I was nervous because I have not worked out in weeks and laziness was taking over my body, I guess I just thought by some insane miracle the pounds would miraculously disappear. I actually convinced myself that I was loosing weight sitting on my couch, but then reality sunk in and I knew that there was no avoiding the truth, the pounds were presenting themselves and it wasn’t pretty, it was time to take the plunge and do something. We arrived at the class early, it was a 45 minute drive to Westhampton from Sag Harbor, no traffic, not bad.


We walked in to what I am told is a new place for Zumba Hamptons, a nice large space with full mirrors, ahhh no hiding from the truth. I was greeted by Oscar and Denise his manager. Oscar was dressed is some vibrant, energetic colors and I had a feeling that this class was going to be fun. FUN IT WAS…I was tired, my legs hurt and I truly thought I would pass out, but  the music was great and his energy was contagious. Oscar had me doing some moves that I did not think my body could do. I started to really get into the groove of the class 20 minutes in and mentally told myself you can do this. Feeling relaxed and comfortable moving my body, I felt sexy as I was shaking my booty, moving my hips and attempting to twerk…I have to say that did not look sexy….Katherine however is an expert at twerking

DSC_4698Overall, this is by far one of the BEST workouts I have participated in. It was engaging, even-though it was a hard class but it was easy to follow. Oscar  was in my face but not in an aggressive or intrusive way,  rather a fun and hilarious way. Once I relaxed and stopped over thinking the movements, I was able to enjoy myself and realized these were dance steps I knew. This was a total body workout and many of my muscles were focused on. I thought for sure my muscles would be sore, but they were not, I was very energetic after the class. Oscar offers Zumba Fitness Parties, so this might be something to do with my friends here in Sag Harbor…

I totally recommend Zumba with Oscar, it really is an experience. Attending every Saturday will be a challenge but possibly  2x a month is doable. Oscar also teaches the INSANITY CLASS, he invited me to stay for that class at 130pm, but I asked him if he was trying to kill me? Not there yet Oscar, let me do a couple more Zumba classes then I will be able to do that class, everything in moderation for me. Contact Oscar to reserve your space at one of his very popular classes…516-521-7256 or visit his Website…click here

Check out this video one of Oscar’s Zumba classes, amazing how someone has this much energy……He is even better in person.

Hamptons Wellness: The easiest, healthiest, most delicious snack

When I lived in Russia, there were times when we had no fresh fruit and vegetables all winter, so our moms and grandmas used to give us this mixture of raisins, apricots, walnuts, lemon and honey. They mashed it in a meat grinder and we were supposed to take 1 tablespoon per day as vitamins.1922595_3916619769944_29322312_n

Best tasting vitamins I ever had! I adapted it a little, keeping the proportions basically the same. My kids loved it and so will yours! Lemon granola bites

  • 1 cup oats
  • 1 cup nuts of your choice
  • 1 cup dried fruit
  •  1 whole lemon with skin
  • a shake of sea salt
  • a little raw honey – enough to hold it all together
  • Process all the ingredients in a food processor.
  • By hand, form little balls and roll them in flaxseed meal

Hamptons Wellness:Healthy Foods essential to your well-being…Take a look at these 3 food items that are healthy Foods to Eat…

bigstock-Fresh-salmon-fillet-29411951Salmon: Eating two or three servings of fish a week is a simple way to improve your health and stave off certain illnesses and diseases. Salmon is one of the most nutritious types of fish to add to your diet. It supplies iron, zinc, niacin, vitamin B6 and vitamin B12, as well as a whole host of other nutrients you need for good health. It has Selenium which is a mineral that keeps your thyroid working properly and boosts the health of your immune system. It also works as an antioxidant, which means that it destroys free radicals. Salmon has a specific type of unsaturated fat called omega-3 fatty acids. Omega-3 fatty acids lower your risk of dying from heart disease, according to Mayo Clinic.

For more information on the benefits of eating Salmon, click here:


Yogurt: protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. Yogurt consists Probiotics which are “friendly bacteria” that are naturally present in the digestive system. Live strains of these “good bacteria” are also found in many yogurt products. While more research needs to be done, there’s some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract. If you can get greek organic.

for more information on Yogurt as a healthy food, click here:


bigstock-Big-fresh-orange-28947719Helps Prevent Cancer: Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon. Prevents Kidney Diseases, Reduces Risk of Liver Cancer, Lowers Cholesterol, Boosts Heart Health, Oranges are full of potassium, an electrolyte mineral is responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia. Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease. Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation. Oranges Helps Create Good Vision, Oranges are rich in carotenoid compounds which are converted to vitamin A and help prevent macular degeneration. The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure. Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damage which also protects the skin from free radicals and prevents the signs of aging.

for more information on oranges as a healthy food to eat: click here: 


Hamptons Wellness: Drink more water: it’s the best thing you can do for your health!

Do you want to have more energy, clearer skin and fewer colds? Drink more water! Our bodies are 60% water. We are losing fluids constantly through sweat and urine. We need to continuously replenish the lost fluids in order for our organs to be working properly. Are you always tired? Is it hard to focus? You might be dehydrated: our brain is mostly water!

Just from the top of my head, the benefits of drinking enough water are:

  • It increases energy and relieves fatigue
  • It helps you lose weight
  • It flushes out toxins and reduces the risk of kidney stones and urinary tract infections
  • It moisturizes your skin and improves your complexion

  • It boosts immune system, helps prevent headaches and leg cramps

  • It helps you perform better in sports, build more muscle and prevent injury

Enough? Because I could go on! But I think that I convinced you…Drink more water: it’s the best thing you can do for your health!

Now, how much water do you need to drink to be adequately hydrated? I am sure you heard about 8X8 rule – 8 8-ounce glasses per day. Lately, I have been seeing this rule: divide your weight in pounds by 2 and drink that many ounces. If you weigh 140 lb, you should drink 70 oz of water per day. If you hate keeping track of ounces, just drink water every hour on the hour. Program your phone if you have to!

If drinking plain water is hard for you – and it is for some people – try making flavored homemade “Vitamin Water”:

  • take a nice large glass jar, add some sliced fruit (lemon, lime, orange, strawberries, watermelon etc in any combination)
  • some herbs (I like mint and basil) and even vegetables (cucumber is delicious).
  • Fill it with water, let steep for an hour and enjoy!

It is gorgeous and delicious. Another trick is to drink it through a straw – it involves different muscles and water bypasses the tongue this way; some people find it easier.


Drinking water is the easiest, cheapest and surest way to dramatically improve your health. I’ll drink to that!

Hamptons Wellness: Injury Prevention in Young Athletes..The core is the key

Young athletes are at great risk for injury. All parents, coaches and the young athletes themselves must become aware of these facts. Our children are very competitive. Some of them will become involved in team sports and excel. Kids that take part in one sport are more at risk for repetitive motion injuries as well as kids who engage in many sports who do not rest sufficiently between sporting events and training routines. Appropriate nutrition is a key to injury prevention too. Unfortunately, some will get injured early and never be able to participate in sports again. This is a missed opportunity that does not have to happen.

This discussion is not only about the best young athletes. The risk of injury is present in everyone who participates in sports no matter his or her age. However, it is important to recommend sports participation early in our lives because it sets us up to remain healthy throughout our lives. Improved cardiovascular and muscular-skeletal development and maintenance, leads to sustained cognitive function, as we get older. So participation in sports when we are young is a leading indicator of a healthy life.IET-indoor

This begs the question; how do we prevent injury? We are all familiar with the terms Rehab or rehabilitation. This is usually the course of action after an injury has occurred. I suggest that for our young athletes, we become familiar with PREHAB. Why not prepare the body for the rigors of exercise and sports by specifically targeting the training and exercise routines necessary to prevent injury?

Many of our young athletes train improperly. This is not an indictment of our team coaches or trainers but recognition of the limited time and resources they have to address the needs of all the athletes they have to manage, especially at the Middle and High School levels. It is well known in the area of sports medicine that the development of the core and core training, exercise and strengthening is very important to the prevention of injury in young athletes.

I have a daughter who is an athlete and has aspirations of becoming an elite athlete in track. She has been injured before with a strained Achilles tendon. This injury impaired her ability to run and she lost time on the field as a result. This year, we sought to help reduce her risk of injury by investigating where we could get her trained and strengthened and we discovered IET, Integrated Exercise Therapy in Bridgehampton. We learned that some of her field hockey teammates had been participating at this facility and were excelling in their sport and we figured, what the heck, lets give it a try.

When we got there, Andrew and Molly greeted us and then very quickly started an evaluation of Allura’s flexibility, strength and core weaknesses. The video that we are presenting shows one segment of that evaluation. We were amazed at how quickly IET identified risks for injury and developed a structured, progressive PREHAB routine for Allura to follow.

We can only suggest that any parent of a young athlete pay close attention to the risks of injury in their kids. It is amazing how frequently injury occurs with young athletes and the costs associated with health care and rehabilitation after the fact; not to mention problems that may arise as a result of growth plate abnormalities and subsequent life long impacts.IET_NHB_7592

Our kids are participating in organized sports teams; football, basketball, baseball, field hockey, track, soccer and volleyball as well as skateboarding. Injuries are going to happen. We have chosen to seek additional sports therapy outside of her normal work-out routine with her team to help Allura reduce her injury risks by improving her physical strength and flexibility. Whether you choose IET or another method for reducing the risk of injury in your young athlete, do not hesitate in getting started as soon as possible. Lost time in the athlete’s sporting life as a result of injury can be prevented. The Core is the Key!

For more on this topic:

photos and video by Kurt Leggard…