Attention: Studio is closed on following dates. Please make a note it.
July 4-5th: AM classes only. NO PM Classes.
July 6-10th: Studio closed for Zumba Convention
We will re-open on Monday July 11th.
Aug 10-14th: Studio Closed for IDEA Convention
We will re-open on Monday Aug 15th.
I try to bring you latest, fun, innovative workouts availble, so that you can enjoy and benefit for your fitness journey.
Thank you very much for your membership and support of the studio.
” PFS SHAKEDOWN TIPS “
Leaner bodies are more effective calorie burners. The more muscle or lean body mass individuals have, the more calories they burn.
Incorporate strength training and toning classes to your cardio routine to acheive maximum results.
Write every intake down including drinks.
Breakdown to 6 meals a day; Breakfast, snack, lunch, snack, dinner, snack
Avoid eating 2 hrs before bedtime. Avoid processed foods and salty and fried foods like chinese, fries( try baked sweet potato fries instead), etc…
Drink plenty of water.
Try having very good breakfast, light to moderate lunch, light dinner instead of having heavy dinner at night. Again avoid eating 2hrs before bedtime.
Get good night’s sleep. It keeps you in good mood, helps you make right choices in food, gives you more energy for physical activity. Hormonal changes due to lack of sleep impacts your plans to lose weight. Yeah, it’s that important, so get some Zzzzzzzzzzzzz’s! 
” PFS SHAKEDOWN” Tools to use as guide only!
Body Mass Index (BMI)
Weight (kg) ÷ Height2 (m)
Weight conversion: weight in lb ÷ 2.2 = weight in kg
Height conversion: (height in inches x 2.54) ÷ 100 = height in m
Body Mass Index
Classification BMI Score (kg/m2)
Underweight < 18.5
Normal 18.5 – 24.9
Overweight 25.0 – 29.9
Obese 30.0 – 39.9
Extreme Obese > 40.0
Reference: ACSM Guidelines for Exercise Prescription (2006)
Functional ability
BMI does not take into account the difference between excess fat and muscle. That means fit individuals with a high proportion of muscle tissue can be classified as being overweight or obese. BMI should only be used as guideline.
Platinum Fitness