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Wednesday, May 29, 2013

Can't Hold Us - Mackerel (Dance Fitness with Robert DeLeon & Friends)

Choreography by: Robert DeLeon in Misawa, Japan
Inspiration & Master:  Lauren Fitz
Song: Can't Hold Us (feat. Ray Dalton)
Artist: Mackerel & Ryan Lewis

Today's latest routine I use in my dance fitness classes will also be the routine we use for the flash mob on American Day in Misawa, Japan.  Go full screen and follow along if you wanna learn it for the showtime.  We will meet up at the main gate at 1300 then head to the CTF 72 Laker's Booth and jam it out for the people of Misawa.

Tuesday, May 14, 2013

MixZ now on!

That right all I will now be streaming my gameplay on Twitch for all to see and make fun of...or hang out.  Be sure to like and follow me on Facebook/Twitter for the latest updates when I go live.  Only thing scheduled for the time being is:

Game: World of Warcraft
Show:  Convert to Raid (Convert to Beer Team) Progression Raiding
Day/Times:  Thursday (GMT + 9) 6:30pm till 9:30pm
                     Sunday (GMT +9) 6:30pm till 9:30pm
                     Monday (GMT +9) 6:30pm till 9:30pm
Note:  Typically we raid only two of the nights as many of us (including me) are well over 30 and as always real life comes first.

Don't forget to follow me on my channel @

See you ingame.

Monday, May 13, 2013

Back in Raiding with Convert to Beer!

After recently joining Convert to Raid I joined the oceanic raid team Convert to Beer.  Tonight was my first time raiding with them in Throne of Thunder and we killed Council of Elders and made progression on Tortus.  Thanks all for the fun night and enjoy our final pull of the raid on Monday.

Sunday, May 12, 2013

Gotta First Timer Here...Take 2

Hello everyone and thanks for stopping by.  Blogs and links to my vlogs from YouTube will be hosted here for now on vice on Facebook.  This will range from dance fitness news to my impressions, reviews, and gameplay of PC online games with much more along the way.  Here is an intro blog into both worlds I am involved in. 

Who would have thought from my sandbox martial arts days that I would turn into a dance fitness instructor for Zumba® Fitness...not a lot but since joining the family I am loving every moment of it.  As I said before I started out as a Taekwondo Instructor in Indiana teaching kids and adults in the late 90s.  After that I joined a community theater group and started to pick up jazz, tap, hip hop, and even some ballet dancing before joining the US Navy in 2001.  I still continued teaching martial arts while serving on USS Kittyhawk CV-63 in Yokosuka, Japan and dance pretty much took a sit in the night clubs.  It wouldn't be until 2011 when I moved my family to Misawa, Japan where I met +Lauren Fitz and Dawn Souza and got me hooked into Zumba®.  I dropped 30 pounds, went back to Indiana to get certified by the awesome Lindsey Taylor, and returned to Misawa to begin my new life as a fitness instructor.  I would later get certified with the Aerobics and Fitness Association of America (AFAA) as a Primary Group Fitness Instructor and begin teaching Hip Hop classes in the footsteps of Lauren and inspiration of other hip hop instructors I have learned from.

As much as I enjoy teaching aerobic dance fitness classes I am also a PC gamer at heart.  Having my gaming date back to the 80s with Atari games like Joust up to recent online games such as Guild Wars 2 you can say I've been around the block.  I recently shifted to playing PC online games as today's market for single player games has changed with the rise of downloadable content or DLC.  So instead of paying $60 of a single player game and then later paying $10 or more for DLC for that single player game I might as well play a sub based, free to play (F2P), or buy to play (B2P) MMO and have a community to hang out with.  Gameplay and community are a big part to online gaming since they are the two biggest things you will be doing in these kinds of games.  It’s the reason why online games like World of Warcraft remains the most popular MMORPG because the gameplay is easy to learn and has a big community.

So before this turns into a chapter to a long book thanks for stopping by and my posts are on the way on what’s going on in this crazy world of dance fitness and gaming I am hooked in.

MixZ Guide to Eating 5 Times a Day for Good Health

Diet plan wise (when I can) I do the whole 5 portions a day routines. Here is how I usually do it.   

Note: I am in no way a nutritionist but this is what has been working for me to go from 205 lbs to my current weight of 155 lbs and all in this note is based off my personal experience.
  1. Within a hour of waking up have breakfast (300-500 calories)
  2. 3 hours-ish later snack time (100-200 calories)
  3. 3 hours-ish later Lunch (300-500 calories)
  4. 3 hours-ish later snack time (100-200 calories)
  5. 3 hours-ish later Dinner (300-500) calories
Note: Do not eat beyond 8pm but aim for 7pm

Naturally this is a ballpark guess on the calorie intake as it mosty depends on your workout routine and how often you do it. For example; myself I am around 2200 calories per day as I work out everyday for at least 2 hours with Zumba or Martial Arts training except Sunday which I treat as a cheat day (I will never let go of Beef Curry or Ramen).  Make sure your portions are small/medium as you will be eating more often then your typical person of 3 times a day.

Drink as much water as you can throughout the day. I usually drink 2 bottles of water by lunch time then 2 more until dinner. This does not include the water I am drinking with the meals or post workout.  I do have a Sprite Zero with my lunch and dinner but mostly to keep my sweet tooth under control.  Lastly try to ignore alcohol all together during your weight loss phase as most drinks are very high in calorie and will usually mess up your plan.  If you must one drink should be alright but less or none at all is better.

Try and aim for your workout to be followed by Breakfast, Lunch or Dinner. This will help burn the food as recovery fuel as your body's metabolism is at its full strength for about a hour after your work out. Also lessens the chance that any food you take in after a work out to get stored as fat.

This type of eating habits helps get your metabolism rolling again like how it was when we were growing up. Reason for the 3 hours lapse between meals that is the typical time it takes for your body's metabolism to burn down the food but will also stop after that. So once you eat again after the time your body tells its to start up again so your metabolism is always running. Since the snack is smaller than the meal it will now burn off the snack and also the past meal it could not finish.

On a final note the reason behind not eating after 7/8pm is that you want to try and aim to sleep for 8 hours at the end of the day.  While you are sleeping you will still continue to lose weight while your body is in sleep mode.  Some people I have heard have a snack right before bed to help reboot their metabolism before bed but that is pretty much a trial and error if it works for you.  For me not so much as I am pretty good food wise after 7pm.

Good luck and I will be updating this as I go or leave feedback of your experience.