Ditch the Workout – Join the Party!

A comparison of mood in Zumba Fitness®, Thairobics and Aerobics.

More than an obligatory act of studies

The fitness trend Zumba Fitness® revolutionized the fitness industry worldwide. The concept was promoted with the slogan “Ditch the workout – Join the Party”, which was far more than a slogan. Zumba managed to measure up to its promise, exceeded expectations, and created hundred-thousands of loyal practitioners worldwide. During this time I worked as a dance-instructor. From time to time I had to take over stand-in classes for my colleagues, and one day I was asked to hold a Zumba® stand-in class at my school. Until that, I labeled Zumba® as a mayfly of the fitness industry and proudly saw myself part of the folks who do not permanently follow the mainstream. Nevertheless, I was talked into a Zumba®-Education-Weekend. I did not know, what Zumba® is, but I came back home from this course with feelings of enthusiasm, pride, and assertiveness. I just danced it all out, no thinking about being perfect, I laughed, I shouted and I enjoyed my very own Zumba® Party. Now, the question for me was “why” this all works. Why developed Zumba® to such a big trend, and why did it influence me to such a great extent? In fact: Once started – the positive mood was so addictive, that it became hard to wait until the next lesson. It consumed my mind, and it reminded me of how much fun it is to be physically active. Since I teach this workout, I became more cheerful and extraverted in my personality, too, even though I struggled in the past because of my introversion. Therefore, this thesis was not only an obligatory act of my diagnostic studies but also an opportunity to find answers about myself.

those who step in others' footprints, will never leave their own

Zumba, Bokwa, Piloxing, or now Hipowda. - These extraordinary words do not stand for exotic dishes but rather for sudatory and joyful workouts. Zumba Fitness® revolutionized the fitness industry worldwide and induced fitness instructors to create new trends. While enumerated low-intensity step-combinations dominated past decades, nowadays high-intensity-workouts rule the world. On of the most impressive facts in this context is the absence of the participants subjective exertion. Even though participants work hard during the lesson, instructors often get feedbacks like “Great! I didn’t notice how time flies” or “I can’t wait until the next lesson”.

I observed in my classes that people experienced some kind of flow experience, and I was wondering if this caused by the new type of teaching method I had to apply: While established workouts like Aerobics, Step-Aerobics or TaeBo® work with acoustical cues, Zumba Fitness® reduces its’ cues to a nonverbal level. As instructors we want to direct our participants’ attention away from us as a person and toward the music. This shall enable people to commit to and work with the music to find their own - personalized - interpretation of the workout. No right. No wrong! The body reproduces what the music dictates, and music itself is known for triggering emotional reactions.

As a consequence of the long-term success of Zumba Fitness®, many tried to jump on the bandwagon. But I felt that there is a mistake businesses repeatedly take. A German adage by Wilhelm Busch (1832-1908) states that those who step in others' footprints, will never leave their own. Unfortunately, this is what I could see most businesses in the fitness industry doing. Some successful attributes of existing workouts are taken and inserted into new concepts. This produces duplicates, which are, after all, less successful than the original concept. Then they wonder why their workout concept does not lead to the same success story as the copied routine, and they do not realize that they failed to create a strong, unique feature to keep their folks interested over time. As an experienced fitness instructor - personally - I believe that the creators of Zumba Fitness® managed to change something very essential, namely the body-language-based teaching style. This makes the workout easy, different and fun to follow. It focuses on the emotional experience instead of the physiological effect alone. That’s how the idea for my Master’s Thesis was born. I simply wanted to know if there is a measurable effect on peoples mood based on the teaching method.

With improvisation to success - what is zumba?

Zumba Fitness® is a dance and fitness concept designed by Alberto Perez in the mid-nineties in Colombia. It uses Latin-American but also international dance styles like Salsa, Merengue, Cumbia, Reggaeton, and Soca, Belly Dance, Quebradita, Samba, Tango, Cha-Cha-Cha, Bachata, Flamenco as. well as catchy African Beats. The term “Zumba” (Spanish: “zumbar”) is a registered trademark and means “to buzz like a bee” or “to move fast”. But the heads of Zumba Fitness® say the term “Zumba” has no special meaning. The philosophy behind Zumba Fitness® states that a fitness workout should be easy, effective, and entertaining. Zumba Fitness® tries to implement these three factors consistently. Classical Aerobics moves like “marching”, “step-touch” or “knee-lift” are used to make it easy accessible to everyone (often people shy away form Latin dance moves as they are perceived as complex and difficult). These basic moves are then modified by the use of different styling elements. For example and easy forward-and-back step gets a Reggaeton flavor by bending the trunk to the front and back. In the same way, this basic move gets a Cumbia flavor by adding a hip rotation. So it is ensured that all kinds of participants can follow. Beginners stay with the basic moves of Aerobics, while experts experiment with their hips, shoulders, and upper body. Furthermore, Zumba® wants to be effective and entertaining. Accordingly, fast rhythms (Merengue, Samba, or Quebradita) are mixed with lower ones (Salsa, Cumbia). The result: Effective interval training with high energy consumption and consequently weight loss. It is said that the method goes back to instructor and choreographer Alberto “Beto” Perez had forgotten the music tape for his workout lesson. So he improvised his spontaneously by using a Latin-American music tape he found in his car. He separately played all the tracks and let his sense for music dictate the moves. As he was unprepared, he couldn’t verbally lead his participants as usual. So he abstained from counting and brought his participants to engage with the music. This accidental modification of his usual class was a complete success. It was highly requested over and over again. Zumba Fitness® (initially called “Rumbacize”) was born.

What Are we going to measure now? SEParating wellbeing from emotion

Now the next big question was: How can I tackle this project? Which construct do I have to explore? What to focus on? And at the same time I realised that my seemingly simple research question opened a huge interdependent and frustratingly unexplored scientific landscape. So I had to. work. with what is there. Or as I wrote before: How do you wanna leave a footprint by. only stepping into. others foot steps, remember? After all, I found out that I’m somewhere located between “emotion”, “health”, “wellbeing”, “music”, “exhaustion” and their (neuro)physiological foundations. The biggest challenge? Getting clarity on definitions. In each of these areas there was literally barely consensus in literature. This was super tough to me as I had to come up with a scientifically-grounded decision anyway. and move on with my research to meet my deadline. And here we go…

EMOTION: Usually emotion is understood as to have certain feelings or to get into a state of mental arousal. Oftentimes there are synonyms used like affect, mood, sensation or feeling. However - in its core - emotions are there to motivate us and to help organize, prioritize and categorize our life experience. They direct our perceptions, they help us interpret and remember things, and therefore they are key to regulate our social behavior. Simply said, they help us to recognize what is important and what is not. Emotions go along with physical and mental changes (including physiological arousal, feelings, cognitive processes and reactions in behavior) as a response to a situation evaluated as personal and meaningful. They direct attention and actions, especially in the context of danger, surviving or wellbeing of an individual. However, a change of emotion concepts takes place since the turn of the millennium. Indeed, working definitions are used to classify emotions, but there are still no satisfying answers to what emotions are about (Ekkekakis, 2013; Russell, 2003).

“Gone is the assumption that all events called emotion or fear or anger can be accounted for in the same way. These concepts are not abandoned but are put in their proper place as folk rather than as scientific concepts, and their role limited to whatever role folk concepts actually play in emotion (and in the perception of emotion in others. […] The everyday folk concept of emotion is culture-specific and vague and comes with misleading presuppositions. Its extension is heterogeneous so that writers have tried to subdivide it into basic and non-basic emotions, affects, sentiments, moods, and so on, but with little consensus. Emotion is divided into joy, anger, fear, jealousy, and so on – but the problem lies in the “and so on” because no one knows where the border is between emotions and non-emotions” (Russell, 2003).

To work with emotions in a research setting, it is necessary to distinguish these existing daily terms. Methods are often based on the emotion-reaction-triad and therefore work with the three parts physiology (e.g. EMG, EEG, MRI, biofeedback, and skin conductance), behavior (e.g. observation or interview) and subjective experience (e.g. questionnaires and scales). But all these methods imply to correctly define the subject of measured data. In the context of emotion, this seems to be very difficult. In literature, lots of constructs (e.g. wellbeing, feelings, affect, mood or emotions) are used as a synonym on the one hand, but on the other hand, they are regarded as separated (Oatley and Jenkins, 1996; Vallerand and Blanchard, 2000). A different understanding of these terms in the English and German literature makes it even more complicated.

WELLBEING: Wellbeing is mostly discussed in the background of health. Despite widespread discordance with reference to the health definition, the status-quo definition of WHO led to the adjustment of approaches, away from a solely biomedical view toward a more psychosocial view. In this context, all definitions have in common, that mental states contribute to a greater extent to the health-construct. On this note, the term well-being consistently appears, as well as it does in the context if exercising. Therefore in sport science we often focus either on improvement of performances or health benefits. Especially the latter affects a bigger part of our population, which exercises in associations, fitness facilities or at home. By experience, reasons can be manifold ranging from weight reduction over body toning and need for movement as well as loneliness or boredom. Nevertheless, these motives can be subsumed under the term wellbeing, according to health or a healthy lifestyle. Because, behind described motives there is a hidden desire for more self-worth and social acceptance. This in return can positively influence mood and therefore wellbeing. In this context Becker (1991) described a multidimensional model, which separates two layers. of wellbeing. On the one hand, he differentiates timely (“current” and “habitual”) and on the other hand, he differentiates mental and physical conditions (critic by Frank 1991 and Nitsch, 1976). Thereby current wellbeing (state) is characterized by current experiences of a person, including positive feelings, moods, physical sensations, and a lack of discomfort. Habitual wellbeing however, is described as a stable characteristic (trait), including a sum of emotional experiences.

EXERCISE AND WELLBEING: Several studies show that exercise leads to a positive change of condition, going along with improvements of mood and heightened activation but also concinnity and reduced negative feelings. However, intensity (Buskies et al., 1997; Reed and Ones, 2006), the experience of success or failure (Alfermann and Stoll, 1996; Fuchs, 2003), status quo of condition (Brehm, 2006), group coherence (Courneya, 1995) and methodological setup (Berger and Motl, 2000), and personal aims (Abele and Brehm, 1984) are stated as influence variables. Among others, the results of Hassmén et al. (2000) indicated a relationship between heightened mental wellbeing and physical activity. In their study with 3403 subjects (1856 female, 1547 male) in the age of 25 to 64 years, they used questionnaires to detect exercise habits and the amount of perceived health and fitness. In addition Beck Depression Inventory, Stat-Trait-Anxiety Scale as well as Cynical Distrust Scale and Sense of Coherence Inventory were used. Results showed significant reduction in depression, anger, distrust and stress for a 2-3x/week trainings setup, compared to subjects who exercised less. Subjects, who exercised for at least two times a week showed higher values in sense of coherence (positive attitude of an individual referring to the world and the own life). People with high values in sense of coherence, are known to be very stress resistant (Antonovsky, 1993).

Furthermore Schulz et al. (2012) described that physical activity positively affects mental or emotional health, respectively. Amongst others, they reviewed whether exercise is related to depression, anxiety as well as self-efficacy and found a high potential of activity as a preventative, stress-reducing method. Thereby they attributed increases of wellbeing to stabilization of perceived self-efficacy. Going along with Spence et al. (2005) they found out, that exercise-induced improvements of well-being are moderated by the variables physical fitness and kind of activity. In this context also results of Monteiro et al. (2011) are picked up. They showed a protective effect of physical activity referring to satisfaction with their own body in adolescents and also Sahaj (2011) points out the importance of the body image:

“And it remains the same today: the body isn’t merely a tool, the material substratum, which – like clothing – is something a person wears. The body is the basis for creating a person’s image and the way they are perceived, categorized [sic], and assessed. In many cases (of-ten hastily) this kind of categorizing gives rise to diversified social differentiation. Some people want to emphasize their affiliation to certain social groups and even subcultures with their particular physical appearance (e.g. by appearing “fit” or with a muscular build). The best example of this is those who are physically active and those who actively practice sport. Both amateurs and professionals, for instance, models and managers (for whom their body is their job as well as a business card) as well as bodybuilders and combat sports fighters” (Sa-haj, 2011, p.385).

MUSIC AND WELLBEING: Group fitness routines are classically performed to music. The music serves as a metronome in order to synchronize large groups of participants. Music is known to motivate and entertain people. Hence music, movement and dance inevitably belong together. If we think about it, human life is permanently accompanied by music. Music distracts and comes along with daily activities like cooking, driving, relaxing, or exercising. Music is also known for inducing emotions. Dissonances are mostly linked to displeasing experiences, while consonance is interpreted as pleasant (Sammler et. al. 2007). Neurophysiological research has further shown the ability of music to excite people (Khalfa et al. 2008). Based on its proclaimed benefits for mental and physical conditions, music is often used to enhance performance in exercise settings (Sanchez et al. 2014). Karageorghis et al. (2010) explained that the accurate application of music can lead to a broad spectrum of benefits, including improved energy efficiency and better performances in time trials, as well as improved affective values and perceived exertion. Furthermore, the asynchronous and synchronous application of music is discussed for sport settings. Asynchronous means to apply music solely in the background in order to create a more comfortable situation. In contrast, synchronous means to synchronize movements with the music structure, for instance with the beat (Hutchinson and Sherman, 2013; Karageorghiset al., 2009).

Typical motivational music is characterized by speed (>120 beats per minute), catchy melodies, inspiring lyrics, an association with physical effort, and a cheerful, harmonic structure (Karageorghis et al., 1999; Sanchez et al., 2014). Following Karageorghis et al. (1999) such positive, music-induced effects are created by three key mechanisms: (1) change of psychomotor arousal, (2) heightened affectivity during medium and high intensity as well as and (3) restricted attentional focus. The latter leads to less conscious perception of physical states (e.g. fatigue) and appears for instance as reduced RPE (rate of perceived exertion) during low and medium intensity (Hutchingson and Sherman, 2013). Instead, Edworthy and Waring (2006) could not find such RPE changes, but they have shown higher running speeds on a treadmill in case of fast and loud music conditions, compared to calm and slow music conditions. In a review, Sanchez et al. (2014) stated that the profits of using music during exercise are due to a “rhythm response or entrainment to music rhythm that has been associated with greater neuromuscular efficiency” as well as restricted central processing capacity. Based on the revival of music with (physical) afferent signals, unpleasant perceptions are replaced with more positive perceptions. In this context the researcher group picked up a phenomenon, called “emotional contagion” referring to musically-induced emotions, and thus the ability of listeners to feel in response to music stimuli or to “understand the intended expression (e.g., happiness or sadness) of the melody or lyrical content of music” (Sanchez, 2014). And this is exactly where Zumba Fitness®, which mainly works with music or story of the songs, respectively, has a tremendous advantage compared to standard fitness routines.

Furthermore, and In the context of wellbeing, Reed and Ones (2006) investigated in their meta-analysis effects of aerobic exercise onto self-stated Positive Activated Affect (PAA). In their analysis they describe associations of exercising and enhanced PAA lasting for around 30 minutes after finishing the exercise:

“This meta-analysis suggests that shorter and longer bouts, even up to 60 min, result in affective improvement while decreases are likely for durations longer than 75 min […] Identical results were found for moderate doses, which may consist of 30 min of higher intensity exercise […] Low and moderate doses represent optimal zones for PAA change […] High doses represent an unstable zone. This level resulted in nearly null effects on average but may produce improvements or decrements depending on moderators […] related to the preference and tolerance of various exercise intensities” (Reed and Ones, 2006).

To explain such effect, Steinbacher (2010) presented an overview of some relevant mechanisms relating to exercise. According to Schlicht (1995), Schwenkmetzter (2001) and Wagner and Brehm (2006) she described in her dissertation physiological, psychological and mixed model approaches as well as general and sport-specific approaches, leading to mood changes:

• General Mechanisms: The hypothesis of physiological activation explains mood improvements through physical activity due to enhanced oxygen supply of peripheral organs and the central nervous system (CNS) as well as increased body temperature and sensitivity of sensory receptors. The hypothesis of psychological self-efficacy includes the assumption of improved self-efficacy through perceived ability and stress resistance. The hypothesis of distraction assumes stress reduction during and after exercising due to occupation of some capacity, necessary for reception and processing of information. Therefore attention for unpleasant events is reduced.

• Sport-specific Mechanisms: Sport-specific mechanisms solely explain mood changes through physical activity. At first hypothesis of catecholamines assumes a connection between negative moods and a lack of catecholamines and their metabolites norepinephrine, dopamine, and serotonin. The hypothesis of endorphins assumes the increased distribution of opioids during and after physical activity, which is served as a neurotransmitter. Furthermore, modulation of the immune system means the occurrence of hormonal adaptations due to (moderate) physical activity. Thereby high intensities are rather linked to negative influences. In the context of mechanisms also Flow-experience (perceived balance between requirements and own ability) is listed as well as Thayer’s (1989) two-dimensional activation model, which combines physiological and psychological mechanisms.

Moving forward - Setting up the method

After a careful literature review and method discussion I set up a test scenario, which was reviewed several times by my supervisor. Build, test, repeat. Or: Describe, review, repeat. Welcome to science! After all, my investigation consisted of two separate experiments. Main purpose was to compare Zumba® (n=55; M=22.89 ± 3.75 years), Thairobics (n=55; M=25.27 ± 5.77 years) and classical Aerobics (n=57; M=23.00 ± 3.77 years). Thereby Positive and Negative Affect Schedule (PANAS, Krohne et al., 1996) was used to enable efficient procedure. For interpretation purposes additionally, a short-form of EZ-scale (Kleinert and Engelhard, 2002) was applied. The first setup was executed at ZHS Munich over three weeks (baseline [T0, online, trait], treatment [T1, state], repeated treatment [T2, state]). In a second experiment two Zumba® groups (each n=20; aged M=30.40 ± 10.99 years and M=27.85 ± 7.71 years), including two different instructors, were investigated over six weeks. Within the second experiment solely PANAS was applied because of efficiency. Finally, data were analysed in SPSS.

Hypotheses: Based on these thoughts, the exclusive teaching method, as well as the described effects of music on wellbeing, I expected to see higher values in PA for Zumba® compared to Thairobics and Aerobics (experiment 1, focus) as well as raising PA-values over 5 weeks going along with routine and therefore perceived ability and fitness. (experiment 2, supportive). Based on these thoughts, the exclusive teaching method, as well as the described effects of music on wellbeing, I expected to see higher values in PA for Zumba® compared to Thairobics and Aerobics (experiment 1, focus) as well as raising PA-values over 5 weeks going along with routine and therefore perceived ability and fitness. (experiment 2, supportive) Finally, it was also expected, that the instructor strongly influences the participants’ mood, because of an instructors’ competence and her sense of music. The investigation of the instructor effect was additionally covered by experiment 2.

THE RESULTS

ANOVA showed no effects for PA in T0 (baseline) but for both treatments (T1: F[2;164]=4.974; p<.05 and T2: F[2;164]=10.281; p<.001). Post-hoc Scheffé’s Test initially showed only effects for Zumba® and Aerobics (p=.014). In the second treatment effects were furthermore found for Zumba® and Thairobics/Aerobics (p<.001 / p=.003). Thairobics and Aerobics never differed (p=.744). Finally, for NA no workout effect was found (T0: F[2;164]=.132; p=.877 and T1: F[2;164]=1.214; p=.300 and T2: F[2;164]=1.895; p=.154). With regard to the “Positive Mood”-subscale of EZ-scale, ANOVA was significant in both treatments (T1: F[2,164]=3,290; p=.040 and T2: F[2,164]=20,783; p<.001). Post-hoc Tamhane’s Test showed no effect between Zumba® and Thairobics/Aerobics at first (p=.057 and p=.055), while in the second treatment significant effects were found (both p<.001). No effect was found between Thairobics and Aerobics for both treatments (p=.998 and p=.952). For the second experiment no relevant group difference was found referring to PA and NA. But in both groups a rising trend for PA and a falling trend for NA occurred.

Negative Affect (PA): State NA showed no significant workout (and group) effect in both experiments. Nevertheless, a strong and significant reduction of NA occurred for treatment conditions in both experiments. Due to the lack of a workout effect, it is assumed that NA reduction is caused only by exercise itself.

Positive Affect (PA): The first treatment (T1) showed differences between the workout conditions in favor of Zumba®. This effect was reproduced and amplified one week later in a second, similar treatment (T2). The workout effect for both treatments was furthermore supported by the detection of a time-effect. Hence, significant increases in state PA for all workout types compared to the baseline could be observed. This means, no matter in which kind of workout conditions a subject fell, the state PA increased in each workout condition, arguing for an (isolated) exercise effect. The analysis of the workout condition finally showed differences between the workouts and detected the actual workout effect in favor of Zumba®. An increase of state PA in Zumba® was additionally shown in the second experiment. And also a continuous growth of state PA over five weeks was notable for the first and second Zumba® group. So, in both groups baseline (trait) differed significantly (p<.001) from all treatment conditions (state). And also first treatment (state) differed significantly from the last treatment (state) in both groups, while there was no significant difference from one treatment to the next.

what did we learn from the study?

This Thesis intended to compare mood within common dance fitness routines. There-fore two established workouts (Aerobics and Thairobics) were chosen as well as the upcoming trend workout Zumba®. Due to widespread disagreement regarding emotion terms, including mood, it was decided to investigate mood, based on the construct "affect". Based on the German mental model of affect, it describes high activated, in-tense emotional states caused by certain events. That goes along with the assumption of exercise-induced mood changes (e.g. Dittrich et al. 2008; Hassmén et al., 2000; Hülya, 2000; Penedo et al.,2005; Schulz et al., 2012; Windle et al., 2010). With regards to mood, the results of this investigation showed a predomination of Zumba® in comparison with both other workout types (Aerobics and Thairobics), what makes Zumba® interesting for further research activity.

Initially, expected predominance of Zumba® was confirmed for PA, but not for NA. Personal aims, satisfaction with own performance, experience of success and failure and the ability to work with music are discussed as reasons against the background of the teaching method, including repetition of songs and choreographies lasting for weeks. Therefore participants possibly recognize songs as well as the music structure and remember movement patterns, feel own ability and experience flow. The second experiment has shown a rising/ falling trend of PA/NA in Zumba®, supporting the result of the first experiment. Note that workout groups (first experiment) were measured within learning period, so negative experiences can be expected more often. Therefore (according to results of second experiment) still higher differences between the workouts could be expected after the learning period. Therefore we could say that Zumba® may include two benefits: (1) It motivates people to work intensively on their bodies for a longer period, and (2) they improve their mental states at the same time. Against the background of workout adherence and customer retention this result might be a meaningful basis for further research of trend potentials. However, results should be regarded with suspicion due to unstable mood states and lacking specificity of items.

Even though many argue that the success of this workout concept is solely due to the good music, it was assumed that the real benefit comes through the innovative teaching method. Without leading people mentally into the music, people would not be able to recognize the song structure and the lyrics, or they would ignore it as we know from established workout forms. The results of this study argue for this assumption, with special regard to the rising trend of Positive Affect in this study. According to the literature and the current results, we can see mood as a suitable key element of (dance) fitness workouts. Indeed it was shown, that mood was influenced for all workout conditions (exercise effect), nevertheless, these workouts furthermore differed in favor of Zumba® (workout effect). However, further research is needed for replication purposes and due to generally lacking investigations in Zumba® as well as other workouts with regards to mood states. The teaching method, which focuses on nonverbal cues and easy inspiring music tracks, could be optimized or transferred to other exercise forms (e.g. Aqua Fitness or Body Toning group workouts). Finally, this thesis provided better insight into mechanisms that may motivate people to stick longer with a routine and therefore establish healthier habits.

update 6 years later: what did I learn personally and for my job in UX?

Now, 6 years after I wrote this thesis, I find myself working at fairly similar topics in UX. The parallels are massive and I don’t know if it’s the industry or the act of serving customers in general. I believe it’s the latter. I realized that many insights from my Zumba-work can be applied easily to any kind of product or service experience. What do I mean?

• The teaching method: How did Zumba create a focus on experience (joy, fund, party)m rather than rational, physical effects (burned calories, exhaustion, heart rate)? They used nonverbal “cueing”. They visualized the concept and created a processing-shortcut for their participants. What do we do on interfaces? We use icons instead of words to speed up the completion time. Same principle. The cognitive load gets reduced, with the result of a better experience. However, a focus on experience means also finding balance with potential risks. In Zumba, the high intensity in combination with a good mood may distract people from exhaustion. The risk of injuries raises. We can think the same way about digital products - oh those bugs and technical restrictions, right? ;-)

• The story around a unique idea: Having a unique idea - an emotion differentiator - is key to success. We live in a world that bombards us with floods of stimuli. If you don’t meet your customers heart to heart, better fix it. That’s what Zumba mastered. Be brave and go all in. Be open to improvisation, “prototype” and make mistakes. The best ideas are often triggered by the failure experiences you’ve experienced. How else do you want to tell a compelling story afterward? Life would be so boring…

• Do things you hate: If I had rejected the request to go to the instructor workshop, I had never experienced the joy of Zumba, I had neither discovered my interest in emotion psychology nor did I land in UX. If I think back to how much a super small decision, a spark of curiosity, a tiny move outside my comfort zone, shaped my career and my relationships, I can barely imagine what is still about to come for the future. Stay curious!

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