Author Archives: sfransila

Last week I talked about the importance of knowing your HRmax and being aware of its relationship to age.  This week I’m here to explain how to factor your HRmax into an optimal workout for you and being “in the zone.” What is the zone?  The zone is where you want to be when workingContinue reading “Being in the Zone”

Simply put, HRmax is the upper safe limit you should push your heart rate to during exercise; and knowing your HRmax is important to ensure you meet your workout goals without putting your body at risk of a potentially catastrophic failure.  The old (standby) formula for calculating HRmax is “220 minus age.”  However, studies byContinue reading “Why HRmax is important”

Hi, it’s been a while. LocoMotion Fitness is now Kiwa Dance Fitness; and the newsletter formerly known as Los Locoz is now “Hol-A-loha,” a play on hola (Spanish for hello) and aloha (Hawaiian for living in harmony). So “hello harmony.” My end of the year confession is that back in the Spring, I thought we’dContinue reading “Hol-A-loha”

What’s in a name?  When I first conceptualized LocoMotion Fitness it was based on my need for dance fitness classes that were low impact with smooth transitions and no twisting of the knees; i.e. safe for a knee replacement.  The name came from how I saw myself in the mirror during classes; the joy andContinue reading “What’s in a name?”

We know we have to move forward, and we will do so one step at a time.  Three months ago the fitness world shut down and we were left to do our own thing at home.  That worked for some and not so much for others.  Now, fitness and dance facilities are opening up, carefullyContinue reading “The Next Step”

If nothing eases suffering like the human touch, the big squishy grandma hug is the gold standard of human touching; and no matter how old you are, getting lost in a grandma hug soothes the body and the spirit. Why are hugs so valuable to us?  Hugs stimulate our happy hormones (dopamine, serotonin, oxytocin, andContinue reading “Big Squishy Grandma Hugs”

It’s been a couple of weeks since the newsletter and website launched; and while I promised not to inundate you with messages from me, I didn’t intend for this much time to lapse between messages.  In British Columbia (Canada), most of the provincial health authorities have shut down fitness, dance, and recreation facilities due toContinue reading “Dance Fitness and the New Normal”

During the current COVID-19 pandemic, I have had time to create the LocoMotion Fitness website and plan for a bright fitness future for those of us with knee or hip replacements. Since I have had this inactive downtime forced upon me, it has given me time to plan a new focus and direction for LocoMotionContinue reading “What’s coming up this year”