PART ONE: Learn To Perform a Basic Float
Note: In this tutorial we used the Polypro Dance and Performance Hoop in 36″ diameter, 5/8″ tubing in purple with hot pink grip tape. You can use any hoop to perform this trick.
Today’s challenge teaches you to perform a basic hoop dance trick called a float. This is a beautiful movement that can add variety to your hoop dance practice and is a good transition movement from one trick to another.
- Watch the video called “The Float”. Practice this along with your waist hooping.
- Practice the trick you are having most difficulty with at least fifteen times today.
- If you have additional time, include 15 minutes of “free hooping”.
In Part Two of our challenge, we are continuing on with our discussion of habits and superfood nutrition. Specifically, when you should eat carbs to maximize fat loss.
Learn to Perform the Float
Raise your hand if you love carbs (mine is up, I promise you that!). Recently carbs have been vilified and most of us are afraid to even come near them anymore, but the truth is you need carbohydrates. Your brain and nervous system prefer glucose as their fuel source. When glucose levels drop , your body has to use an alternative energy source, through ketosis (enter high protein, very low carbohydrate diets). The body can do it, but it’s not the preferred source. As a minimum, the Dietary Guidelines Advisory Committee recommends a minimum intake of 130g of carbohydrate per day to meet basic energy requirements. Body size, energy levels, other nutrient intakes, and goals obviously play a role in this basic recommendation.
If the recommendations seem high, why have carbohydrates been vilified? Well, many argue that the body can do well with a lower amount than what’s recommended and many argue that we consume most of our carbs as junk, high glycemic carbs, not the healthier variety. These types of carbohydrates come from sports drinks, cereals, and desserts, processed baked goods, etc and can spike insulin levels quite quickly. When this happens, your ability to burn fat is greatly compromised.
In addition, high levels of these processed carbohydrates can cause inflammation in the body, potentially leading to disease and chronic illness. Finally, excessive carbohydrate intake can cause bloating. Did you know that for every gram of carbohydrate consumed, your body holds on to 3g of water? This is part of the reason that individuals adopting a high protein, very low carbohydrate diet will see the numbers on the scale move quickly. They shed water weight when reducing their carbohydrate intake. But after just four days, your metabolism can actually decrease, which is not what you want.
The trick is learning what types to consume and WHEN to consume them, especially if fat loss is your goal. Here are two guidelines to keep you on track.
- Focus more on unprocessed carbohydrates. Lower glycemic carbohydrates, like those in vegetables, fruits, legumes and whole grains can enhance satiety, blood sugar levels, and body composition. Make these a part of your nutrition daily.
- Save your starchier carbs for after exercise. The one to four hour window after exercise, and high intensity training in particular, is a great window of opportunity to shuttle glycogen levels to muscle and liver stores, instead of hips, belly and thighs.
Use the chart below as a guide to help you decide when to add your carbohydrates in with your meals.
This Challenge Contributed by:
ACE Certified Personal Trainer and Fitness Nutrition Specialist
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