los locoz

Monthly Bulletins

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Wellness Reports

Spoonful of Sugar

As you know, I have been working diligently on creating a dance fitness class that will preserve some safe distancing, so participants aren’t coming too close for comfort.  This has been a challenging new factor to add to ensuring classes offer a safe, effective workout.  The fitness factor is foremost (otherwise you would be goingContinue reading “Spoonful of Sugar”

Dress for Success

Going to the gym can feel like a house of horrors rather than a fun house.  Mirrors and strangers are everywhere.  If your confidence gets the hippy-hippy shakes at even the thought of going to the gym, you are not alone.  Studies show 97 percent of women have at least one negative thought about theirContinue reading “Dress for Success”

Uncomfortable Truths

I usually stick to fitness-related posts and keep my opinions to myself because everyone has one and social media is full of enough.  However, as much as we are all taught to not believe everything we hear and seeing is believing, technology has effectively stripped us of those “truths.”  Like underwear, the truth can beContinue reading “Uncomfortable Truths”

The New Vital Sign

According to the World Health Organization, “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”  The traditional vital signs (temperature, pulse rate, blood pressure, and rate of breathing) measure physical functioning and are indicators of the presence or absence of disease or infirmity.  So, ifContinue reading “The New Vital Sign”

Game Changer

“So, so what?  I’m still a rock star.  I got my rock moves.” [“So What,” P!nk]  Don’t play the game, change it.  So often as older adults we are presumed to be past our “best before” date, so much so that we believe it too; and that’s not okay because we are accepting the limitationsContinue reading “Game Changer”

Being in the Zone

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”

Why HRmax is important

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?

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?”


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