Welcome to Active Living with April.

This episode is filled with fashion and cardio.

We'll get some great styling tips, talk with an exercise physiologist, learn some dance moves and more.

That's next on Active Living with April.

Production support provided by West Side chiropractic, offering patient specific care and massage therapy located at 2732 Mt.

Vernon Avenue, Evansville.

Kasey Fuquay, State Farm Insurance Protecting Futures.

Today.

The injury law firm of Robert John and Associates, proudly supports Public media.

Robert John and, Associates.

and viewers like you.

Thank you.

So joining us now is Devon and Samantha from Maurices.

Thank you, girls, for joining us today.

And we're talking about the difference between getting dressed and being styled.

And what is the difference?

Think when you get dressed, you're just kind of getting out of bed.

You're getting the things done.

Putting on your clothes for the day.

You've got your top.

You've got your bottom.

You've got your shoes.

When I think styled, I think the key pieces like the accessories, a jacket, a vest, those key pieces that you just are able to throw on and elevate your look to the next level.

So is it hard to do that?

Not at all.

It’s a lot you're going to tell us how to make it easier?

I mean, because I think a lot of people probably struggle with that.

Not you very much, though.

I mean, and so is that something that in the store you have people coming in and they don't know how to do that and absolutely will have people come in and they'll be like, please dress me.

I have no clue what to do.

I need help.

Absolutely.

That's where we step into and we've got accessories galore.

And that's honestly my favorite part because you'll see somebody put something on and then you add something to it and their eyes just sparkle.

And it took me one second to throw on a necklace, too.

Right.

Okay.

So we're going to give people some tips on how to style.

So you want to start with the plaid pants and the top, and that's not bad.

So I know she you simple kind of businesswoman on the go.

It is something easy, quick.

Maybe she's getting ready in 5 minutes, running out the door.

So she's got just a plain little tank top and pants.

But this is just kind of dress.

This is just dress.

Right?

Right.

It's not stylish, but it's not style.

And so what are we going to do with her?

So with her, we have this gorgeous blazer here.

So, again, this is very versatile.

She can wear it again and again time and time again, probably even do more than one season because it's a good color.

Absolutely right.

And it's lightweight.

And so, I mean, I wear blazers all through the summer even because it gets so stinking cold in the restaurants and stuff.

So.

Okay.

So this is a good start.

What else would you have her do?

I would take this tank top right here and I would do what we call a French tuck, which is just tucking it right into this center like we have our shirts, Right And then it just kind of tucking that in And again, it kind of elongates makes her legs longer.

She doesn't look as frumpy, right with it hanging down We also have accessories.

And so let's talk about that talk for just one second.

If people aren't sure.

I mean, is it just tuck it in a little bit and let it blouse out on the sides?

Is that what you're doing?

Okay.

Yeah, that is what the French Tuck is.

It's just kind of that little tuck in the center and kind letting it, blouse I see what you mean.

That it really elongated and still that shape.

Okay.

And then always kind of jewelry, accessories kind of make the look.

So again, just something as simple as just slipping it on.

I mean, look at that.

She has a little pizzazz overhead.

I like that a lot.

And then I keep beating a dead horse here on the tuck But I wondered at first if that was a fad.

But it seems to be something that is really fashionable now.

It's not just a trend, so.

Okay.

So if you have a practice that practice at Tuck.

Okay.

All right.

Anything else you would do with her?

Well, you could always style her different ways.

Of course, she can kind of roll up, cuff this leaves instead of putting her arms through like a normal jacket, she can kind of just drape it across her shoulders, like so, you know, that way she still kind of gets that.

She wants to do some jewelry and bracelets on the arms.

You can see them better.

You can even do a different kind of tuck with the top and tuck it all the way in, all around, and then maybe add a belt, maybe add a belt And then I guess she the poor thing, need shoes, know she has to have shoes Yes, for us.

So we've got these here.

We're really seeing metallic and of course, the satin coming through the season.

So we thought these would be a perfect addition.

They've got a little bit of a lower block heel to them.

So perfect for day or nightwear of course, you have to have shoes on.

Right.

And then we've got our gorgeous coat here as well.

So if you need that extra step up, especially getting a bit colder these months coming, we've got this that you can put over top and we thought it would match perfect with all of the colors that are in there.

And I think, you know, a lot of people don't pay much attention to their coat.

The coat sometimes nobody sees what I have on underneath.

I mean, I think the coat is a really important part of your outfit.

When you live in a place where we need coats and which we do in Indiana.

Yeah.

Yes.

yeah, I know that you may not need it the next day, but.

No, no, that's really cute.

Okay, Anything else?

So this one, are we moving on to our little more casual outfit here?

Yeah, let's go to that.

Well, this is just starting with a little zipper.

Half zip, right?

She's got that.

We've got the little bit of a slim boot bootcut on here.

And she's cute.

She's got her top, She's got her bottom, but she's not really styled.

So what I would do to add a little bit of pizzazz and like we talked about, this is so super easy.

We've got this vest right here.

It's really lightweight as well, but it still adds a little bit of warmth.

But it's a really popular again, aren't they?

I mean, I suppose I've never really gone out, but it seems like when I was in high school and a long time ago, I remember wasn't it back to the future when he wore a vest?

Yes.

Yes.

And then they did kind of go out and then but they really are back they’re making their way back, it's just like flared jeans like she has on right now or like the ones that a slim boot style a lot of women are afraid of, like that wider bottom.

But they are making a comeback.

They're actually really more frequent.

We see them more than skinny jeans, even right now, you know, and they keep saying skinny jeans are out, but they're really not.

And then another never gone.

No.

And to all the time with ladies is you don't have to wear just skinny jeans.

You don't have to wear flares.

Right now, we're seeing everything and anything you said, which is totally different than growing up, you had to have the flared jeans you had or the skinny or.

Right.

And I mean, okay, so you had a little bracelet there.

What kind of shoes would you build with this outfit?

So with this, you could do really anything.

You could do your sneakers.

We've got the little comfortable boots.

We're seeing these definitely in the younger crowd.

But if you wanted to add a little bit of something as well, we've also got the boots here.

Very good.

A little bit of heel.

Yeah, just a little bit.

And it kind of dresses it up from that dress down.

Look, I like it.

So you ended the bracelet.

What about any other jewelry or anything you would put with her that?

I mean, I think this looks great.

Yeah, it looks great.

I think, of course, whatever is your style.

If you got a basic necklace you like to wear everyday, you could add something like that.

Maybe a headpiece.

Do a cute up-do something cute down.

She could have like you're wearing here.

Or the sock hats, you know, with a little ball.

That's why I would be cute and maybe even a bag she could do.

Yeah.

yeah.

Always forgot about.

I reviewed the cross by the bags.

Those are really big, aren't they?

Although dreamy, I couldn't put anything in there except my phone.

But it doesn't.

Yeah, I like it a lot.

Yes, yes, we love it.

And we're seeing these are really hot item right now.

I cannot hold on to them.

It seems like every day they're just flying out the door.

So what would you tell people?

Just a little basic.

Just just keep adding some little pieces.

I mean, is that mostly what it is?

Just.

Yes.

Yeah, Yeah.

Doing the tucks, adding the top.

Yes, the tuck, jewelry, shoes.

Yeah.

Yeah.

And that's all it takes about.

accessories, the detailing.

Don't overthink it.

A lot of times when you're in a hurry, you're like, I don't know what to wear right?

Don't stress.

And if it doesn't work, take it off.

That's what I do.

Okay.

All right.

Well, thank you, girls, for being here.

This is great and good information.

Yeah.

We'll be right back.

You know, one of the secrets to finding a fitness routine that you stick to is finding something that you enjoy and you grow to love.

And so one of those things that a lot of people are enjoying is Zumba.

So Makenzie Hart is with us today to talk about Zumba.

Thank you for being with us.

Thanks for having me.

April Super excited to be here.

So what is Zumba exactly?

Yes.

So Zumba is dance fitness, essentially.

And what's so cool about Zumba is I think it's something that we all think of when we think of dance fitness.

It's just so kind of well-known.

But it's also very versatile.

So like as an instructor, you can choose the songs, you can choose the choreography, or there's of course, like pre choreographed music that you can choose from.

So it's a very upbeat, very high energy, high intensity, moving around, just being comfortable in your body.

Well, who would want to do Zuma?

Anybody and everybody.

Come on.

I mean, there are kids Zuma classes.

There's even Aqua Zumba that they do in the water.

There's Zuma toning where there's weights.

What I do is generally just Zumba of all ages, all sizes.

It doesn't matter what you look like or where you come from.

Come and move your body.

I have that little bit of Latin flair in some of the songs, but I lean very.

Hip hop pop kind of trending music because that was how I started.

Right?

Is I'm more the correct, Columbia.

yeah, absolutely.

So what are some of the benefits, though?

I mean, you're going to get from it, right?

You're going to get your steps in that’s for sure.

You're going to work up a sweat.

You're going to burn some calories.

But I think more importantly, like you mentioned earlier, you have to enjoy something to consistently do it.

And hopefully achieve the results or whatever goals you have for doing it.

So get your heart rate up.

It'll get you movin’ and it'll just be a great way to kind of exercise, blow off steam, Whatever you need in your life.

I think you can find it through Zuma.

So what about if somebody is never they don't dance?

Is this something that you have to have that prerequisite or, absolutely not, No.

Experience required.

It is.

We can break it down, which is what we'll do here in just a little bit.

Good.

Because I have not done this right.

This is not rehearsed.

No.

So it is very much beginner friendly.

But like I said, let it's something that you can really format yourself.

So if you want to make it more difficult, you can or if you want to kind of break it down, very simplistic, you can do that too.

What about what you need to wear or do you need a certain kind of shoes or whatever you're comfortable?

And I would definitely recommend some sort of like athletic or a tennis shoe and then, you know, leggings, shirts, shorts, just something that you feel comfortable moving and it is easy to move around.

So you've been teaching this for how long?

I have been a dance fitness instructor for almost three years.

my gosh.

Yeah.

So what do you find?

Is this something that.

Can older people start doing this?

Is this something you know?

Yeah.

Really?

There's even Zumba gold.

I forgot about that.

So that is kind of for the older demographic, really.

You can customize it to whatever kind of audience that you're trying to bring in.

Okay, Well, like I said, I've never done this, but we are going to bring in a couple of our backup dancers Danielle Mercedes who are going to help us out and so we're going to walk through.

Yes, absolutely.

And this is what you would do in a class.

Yeah, it's quick, right?

Yeah.

So sometimes you can jump right in.

Obviously, if you've had people that have done this song before and they're like, I know this one, I know the choreo or you can break it down.

Okay, so we generally do things in eight counts.

Okay.

Okay.

We're going to hop up one, two, three or five, six, seven, eight.

We're going to hit one one, two, switch, one, one, two.

You feel kind of comfortable with that part?

Yeah.

Okay, so long.

Well, repeat that chorus.

So kind of every time I yell out, this is the chorus, you'll know we're doing that little hip hop type of thing.

And then we do that one one two, our next 8 count, I call this the scoop.

I have fun little names for everything, so I can remember it.

So you'll get me one to the right, one to the left, and then come back for 4 steps We'll do that again.

One to the right, one to the left.

Go back.

Two, three, four.

We'll do that four times.

Okay, I'll.

I'll talk all yell, I'll, I'll point.

So don't you worry, but we need do that again.

Okay.

Okay.

Here.

I think I'm going to say it.

I need to do it again.

Absolutely, so we’ll step.

Up, up.

Go back two three again.

up, up Back two three four Now, what was before that?

The kick Yes then.

Yeah.

This is called, beginner Zumba we got this Okay.

yeah.

You remember that.

The 1, 1, 2 Okay.

One, one, two, one, one, two.

And then we were.

Then we did again.

Okay.

I will do two times Yep, I got it.

One, one, two.

And now we go to this scoop, so.

Okay, one one, But I feel back back back no, it's just a remix.

It's just a freestyle.

You know, if you mess up, you're not getting in trouble.

No, not being graded.

No, absolutely not.

Okay, well, we need to add music and have some fun.

Yeah.

So.

Okay, So we're ready when they add music.

We're going to get started, I’ll just, follow Could I change places?

I was just like, I need to be in the front while we're doing this.

But you've got this.

Okay, start here.

Okay, here we go.

Okay.

One, two, three.

Here is our one.

One, two.

back here again.

All right, here's our scoop.

You got it back.

Here we go.

yeah.

One Okay, I forgot about scoop again.

flavor into it.

Yeah, that's all right.

Right.

Back forward and switch back.

back.

I want to go front first.

Yeah, but listen, right back that up.

Right.

There you go.

Last one, right?

Yeah.

Even says what to do.

Right.

Okay, so now you've got it Okay.

One, one two Yeah.

And I feel that is the heart rate goes up.

Yeah, that's good.

Yeah.

There we go.

Now, the scoop, you see, And now you've seen it before, so you're like, okay.

Scoop and scoop.

Yes.

Two more like we got this part One more.

All right.

Right foot goes back.

Okay.

Back front shimmy.

Yes.

Wow.

That are right.

Here we go.

Boom.

Okay, we're almost done This is big fun So thank you so much for the dancers.

We're going to keep going.

Keep going.

Yeah.

You guys know better than I do.

Yeah, I'm just kiddin’.

So we're talking about cardio today.

And Griffin Skaggs has joined us from Ascension.

Thank you for being here.

Thanks for having me.

So what tell us what cardio means, even What are we talking about?

Yeah.

So cardio just stands for cardiovascular exercise.

It can really be any form of exercise for 30 to 60 minutes continuous.

So it doesn't necessarily mean you're getting out of breath or anything like that?

No, no.

I mean, what what would qualify as cardio exercise?

It could be anything as simply as just walking outside, walking on a treadmill.

You can get on a bike whether it's just a stationary bike or outside or riding bike, anything like that.

So how often should people be having some cardio in their daily lives?

Usually say anywhere from 3 to 5 days a week is typical.

From 30 to 60 minutes a day is about standard for cardiovascular exercise.

Do you have any suggestions for people with a if they're not doing anything right now, what can they do to if you're over the age of 50, we usually ask that you talk to your doctor first before starting any kind of exercise.

Typically.

But you could do anything just as simply as walking outside is a great starting point.

But we usually like to work into maybe doing some treadmill, running or biking, or even the elliptical, too, for the more advanced people.

So what about if you're younger, You know, I mean, can you just pick up and do whatever you want?

I mean, yeah, if you're younger, Yeah.

If you want to start by simply just going outside and running, running on a treadmill or even walking if you're younger is still good exercise.

We typically like patients to do the bike.

It's a little more challenging.

It can build up those leg muscles a little bit.

So are you should you be looking for any certain amount of heart rate or what when you're doing cardio?

Yeah, we usually look for about 85% of your max heart rate.

You can find your max heart rate.

It's 220 minus your age, and that will give you the absolute max heart rate you should reach.

And then you want to take 85% of that and that's your peak heart rate You want to be looking for in your intensity level for a cardiovascular exercise.

So is there a more easy way to figure that out?

I mean, if you lose a you can use a calculator.

It's just 220 minus your age and then times .85 Are there apps maybe that would help people?

Yeah, you can use different apps as well as if you want to join a gym too.

That's really a great option.

And there's great personal trainers you can talk to.

And even just looking up online and saying and looking up, you know, what's a good heart rate for my age?

And it'll give you a bunch of good ranges if you want to do it that way as well.

Thank goodness for Google.

Right?

Right.

It's a great invention and it's.

What are some of the benefits, though?

I mean, why is this so important?

yeah, it's very important.

It can lower your blood pressure.

It can lower your chances of having a heart attack.

It can lower your chance of having stroke.

It can help with just your all around well-being.

Feeling better?

It can help with anxiety and depression.

It's a great tool for weight loss, which is very important.

Just.

It has so many benefits.

I can talk all day.

Okay.

I mean, you know, even going about with depression and things isn't that sometimes it's a catch 22.

Somebody is depressed and they don't want to get off the couch.

And yes, that could be the best thing that they do, Right.

That's usually why we like for people to get started, because the more and more that you exercise, the more confidence you're going to build.

You're going to see yourself maybe shedding off a couple of pounds, you're going to feel better.

And then it just helps.

They usually say it takes about 21 days to start a habit.

So as long as you keep trying and keep trying, you can do it.

How do you do you suggest maybe that people make an appointment in their own little calendar or something like that, starting a calendar and just starting with three days a week, just going out and doing 30 minutes of walking outside.

It's a great starting point.

You'll start to feel better.

You might notice, you know, you're feeling more active and then it's just something that builds and builds and builds.

What about would you even suggest that maybe if somebody starts off and then see where they're I don't know where they feel like they're really maybe straining themselves and maybe pushing it a little further?

I mean, do they should they start adding on?

Yeah, We like to use what's called an RPE scale for us in zero two, or it's 1 to 10 and we like to stay around a three to a six range.

It's just a level of intensity that you're feeling.

So like one would be right now sitting, having a conversation ten is absolute maximal effort where you have to stop.

So we usually like to stay in a good range.

If you're feeling like, you know, this is really easy, you know, I don't really feel like I'm getting much out of it and we want to increase that intensity.

But we also use the walk and talk rule.

So if you're exercising, you're like, you know, you can't even get a word out.

Then maybe we need to lower that intensity a little bit, but shouldn't be able to have a regular conversation while you're exercising.

I mean, if you're alone.

Yes.

If you are over the age of 50, usually we use that walking talk rule more.

But for the younger population, you know, it's better to be a little more out of breath, getting a sweat going and things like that and getting that heart rate up.

Sweat is good, isn't it?

Right.

It means you're working.

Right.

Thank you so much.

I appreciate you being here.

That was very helpful Thanks for having me.

You're welcome.

We'll be back with more.

Courtney Johnson from Young and established joins us now.

Thank you for joining us.

Thank you for having me.

So tell me about your fitness routine.

Like, were you?

Did you do fitness growing up or was it a part of your life always?

Yes.

So I played a lot of sports growing up.

So I always was pretty much into fitness.

And now as I'm getting older, it's a little harder to to get in the gym and stay in the gym, but I stay pretty consistent.

So why is that?

I mean, why why do you think it's important?

It's just really important to stay healthy and for my mental I love being in the gym and just staying active.

And of course, I work with a lot of young people, so I have to make sure I'm able to keep up with them too.

And I have two kids.

Right.

So you do need to be more active.

So what do you do maybe to help get across the whole fitness idea at young and established?

Yeah.

So we keep our kids pretty active.

We are always outside.

Of course, if the weather's nice, but we also want to make sure we push healthy eating as well.

So we do eat a lot of good stuff at the center, but we also push for them to eat healthier at home as well.

How important do you think it is for adults to show good habits with fitness?

It's a big deal.

I think fitness is more than just, you know, working out.

As I mentioned before, it does a lot as far as this stress reliever, my mental health, getting in there and making sure I'm just staying active and moving.

So I think it's very important for adults to, you know, also not even working out, maybe walk or whatever you decide to do.

Just fitness is very, very important and being active most definitely.

So what do you do on a regular basis for your fitness routine?

So I mix it up a little bit.

I go to BFit.

I have to shout BFit out.

I don't know if I can do that, but I did.

Yeah.

So I love everything about BFit and what they do in this community, but also the gym.

I always tell people when I go into the gym, sometimes I'm a little tired, but I don't know what they did in that gym.

But when I go in there, I'm energized and ready to go.

But I love to be able to just be active and do things, you know, in the gym and then also on my own time at home as well.

Okay.

Well, I know one of the things we're going to do is plank so and I'm sure you probably have some planks in your Yeah, I'm dressed and ready today.

And, you know, I wore I mean, I'm a big advocate for you.

You can wear whatever you have on to plank So we're going to come down here on the rug.

Let's do it.

And we're only planking for a minute, though.

We may I have Plank for 5 minutes and I tried to plank, you know, you plank for 5 minutes.

I tried That's why he planked As long as he could.

So we're going to set things up.

You would do it on forearms.

Okay, So we're to set things up.

Have you for arms on the floor.

Wrap your hands around your biceps.

Just so you know, you have the right distance.

Bring your forearms out in front of you, and then you can interlace your fingers if you like.

I think that makes it a little easier.

But that's totally up to you.

Pull your shoulders down your back, then lift your upper back, lift your chest, pull in your belly, come up on your toes, shift your weight forwards slightly, the timer has begun.

Here we go.

So once you're in your plank, I always emphasize doing all of that again.

So you're pressing into the floor again.

You'll see.

I feel myself moving, pulling in your belly actively.

Actively.

It's like you're trying to pull your navel through your spinal cord, tighten up your glutes, press your heels back.

So we've got it going on.

You've got a good plank.

That's good.

Thank you.

I can't talk as much while I'm planking, but.

yes, I'm a tried and I don't like to look at the watch because we're going to make the time over 3 seconds.

This is good.

See, we're clipping right along.

This is good stuff.

This is way better than 5 minutes.

Knowing that it's just a minute.

I think it's helping me out.

Well, you know, it's psychological.

Yeah.

There's a lot of it's like you got to really psych yourself up.

for sure.

One minute.

You know, you're getting so many great things from it.

It's so beneficial and strengthening everything.

And so hopefully people at home are planking with us.

We've got one more.

That was one minute.

See, that was nothing.

I’m gonna give you two more seconds, boom That was two more seconds that I thank you so much.

Thank you.

Thanks for sharing your fitness routine with us.

And thanks, everybody, for watching.

Active Living with April.

Production support provided by The injury law firm of Robert John and Associates, proudly supports Public media.

Robert John and, Associates.

Kasey Fuquay, State Farm Insurance Protecting Futures.

Today.

West Side chiropractic, offering patient specific care and massage therapy located at 2732 Mt.

Vernon Avenue, Evansville.

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