Owner, Misty Clark  misty@mdancefitness.com
(212) 361-9948

Tip of the Week - Variety is the Spice of... Working Out

Everyone has a favorite workout, and that’s important because if you don’t enjoy what you’re doing, you won’t stick with it. But, to achieve your optimum fitness level, you need to branch out a little too. Make sure your weekly workouts include a mix of cardio, strength, flexibility & core.

The U.S. Dept. of Health & Human services recommends a minimum of 2 ½ hours per week of moderate cardio (ie. walking) or 1 ¼ hours of vigorous activity plus 2 hours of muscle strengthening activity. Flexibility training, another key component of overall fitness, helps you maintain supple vs. stiff muscles. Net, net--you need to be exercising at least 3 hours/week.

Keep what you love. In addition to boosting your mood, self-confidence and overall dedication to staying fit, sticking with a workout you enjoy will also ensure that you retain the fitness benefits it provided you in the first place. Don’t let it go altogether, just mix in something different.

Try something new. Nothing ventured, nothing gained. Challenge is a good thing. It keeps you alert, interested, interesting and growing. Keep in mind that workouts don’t have to be crazy intense to be effective at stimulating your muscles. A low intensity workout can be extremely challenging simply by making your body work in a new way.

Stick with MD&F. Through our classes you can meet all your fitness needs-- cardio, strength, flexibility & core. With 4 different teachers, each with a unique style of movement, you can stick with the same kind of class (ie. Zumba) but get a whole new workout just by varying instructors. Plus, we change the songs and choreography in any given class often enough to keep your mind and body guessing.

Want a personalized fitness plan? Schedule a PEP Personal Training session with certified Personal Trainer, Diana Dove. Students have lost pounds and inches in double digits following Diana’s plans, which she bases on each person’s preferences, goals and daily schedule. Read more here.

Tip of the Week Archives

Class Etiquette

Go with Your Gut

Physical Activity Prevents Heart Disease

27 Rules of Conquering the Gym

Getting Better Sleep

Exercises for Travellers

Don't Keep Aches & Pains to Yourself

The Halloween Fairy

4 Ways to Avoid Catching & Spreading the Flu

Why Proper Posture Matters & How to Acheive it

What We Can Learn from the Life of Steve Jobs

The Benefits of Stretching

Avoid Stress Eating

Take Time to Relax

Know Your Limits

Mayo Clinic's Recommendation for a Balanced Fitness Program

Wearing the Right Work Out Shoes

Friends with <Workout> Benefits

Proper Hydration

Relieving Lower Back Pain

How Often to Work Out

Arm & Ab TV Workout

Relieving Lower Back Pain

Working Out at Work



Useful Websites

Zumba    For more information on Zumba or to purchase Zumbawear, music & accessories.

Capezio   For a GREAT shoe for Zumba.

Vital Juice For tips on living a healthier lifestyle.

www.anahidsofianstudio.com For belly dance instruction

www.NYcustomizedPT.com 1-on-1 Personal Training National Academy of Sports Medicine-certified personal trainer Mariana holds certifications in post and prenatal training; knee, hip and shoulder injury prevention and recovery; Spinning and kickboxing.  She is a formerly classically trained dancer and also has an extensive knowledge of Pilates and Yoga.  She customizes her client's training sessions to help them accomplish all of their fitness goals by using a variety of strength, cardiovascular, balance, flexibility, core, sports-specific and bootcamp training. 



10% Discount for MD&F Students at Capezio

Avail. only at store listed below. When checking out, simply tell them you take classes with Misty Clark at M Dance & Fitness and receive 10% off.

Capezio Dance Theatre Shop
1650 Broadway (51st), 2nd fl.
212-245-2130