We All Start With "Little Moves".

We all start with "little moves". What does that mean. Well, it's my way of saying that everyone pretty much starts at the same place when it comes to movement and dance. We all start out being a little unsure and feeling pretty uncoordinated. Very young children jump in with abandon and without inhibitions, and it is a beautiful thing to see. Yet often enough, when they reach a certain age they too feel the pangs of uncertainty in their abilities. Some people take to dance and movement very naturally, but even they will come across their struggles. Often steps are learned on a small scale and then as ability and confidence grows so too does the size (or speed, height, what have you. Sometimes slowing the speed down is the challenge). A "little move" becomes a "big move", executed with confidence, strength and grace. As a dancer and as a dance teacher it is a beautiful thing to witness because I know first hand how amazing it feels.

I still remember the moment that I finally "felt" my first pique turn. Here's a nice video I found of the step I'm talking about-


Pique Turns in Classical Ballet.

I remember struggling and struggling with them. I didn't start really training in ballet with any consistency until I was about 12, so I have very clear memories of the struggles that I had in learning many of the steps in the classical ballet vocabulary. Most of the time I felt like a wagon that had lost one of its wheels. Suddenly one day in class I felt the smoothness of a completed turn with a seamless connection to the next turn. I still, to this day, remember how it felt internally. That is the feeling that I get super excited about when I see my students really feel like they have nailed a step. Especially turns, which have always been what I am weakest at. Although I'm better now, at my advanced age in ballet years, than I ever was as a younger dancer. This is due to the fact that I have a much better understanding of core strength, and thus, a much stronger core. Even though I am mostly a teacher now, I am always learning new things and peeling back new layers of understanding. All the time. I guess that is what I want anyone who does any kind of dance instruction with me  (or any instructor for that matter) to learn first; fall in love the art of learning the technique. The process over perfection.

Seeing exceptional dancers can be both inspiring and intimidating. A Zumba instructor that I got to work with for a licensing workshop who was very inspiring to me said something that I found brilliant;

"You are only as good of a dancer as the person standing next to you."

What that means is that there will always be someone better than you, and someone will probably be feeling that way about you at some point. So stay calm, focused and patient. Give yourself compassion as you push yourself further.

I remember sort of hating going to see big professional companies in S.F. I would watch and try to follow what steps they were doing. I was so wrapped up in my own frustrations with my abilities that I couldn't just sit and watch. And be inspired

Allow yourself to be inspired. Let it flow through you and it will flow from you.

Once I was able to allow myself to be inspired, and took a moment to take inventory of my own good qualities, I was also able to gain a greater understanding of what I was doing, what I wanted achieve, and eventually what I wanted to give to my audience and students. It was there that I truly found joy. I still do!

Thanks for hanging out for my rambling!

Enjoy the dance that is life!

~Erin

What inspires you? I'd love to hear your story! 

Things To Get Busy With Now That It's 2014 {and some sites I recommend you check out!}

No doubt about it. We are in 2014 and the year is young. The newness of the year brings about thoughts of changes, hopes and goals for the coming 12 month cycle. I've never been one for making New Years resolutions. If a habit is worth breaking or implementing, then one should avoid holding it off and get to making a better life ASAP. With that said, the beginning of the year is still a fine time to evaluate or reevaluate goals.

My household is starting off the year with our house on the market and us looking for a rental house that will accommodate our family of six. But that is no reason to hold of some doable desires. Or at least get the ball rolling for some of them.

Get my personal trainer certification. 
I have a group ex. certification through AFAA. It was something that was recommended to Zumba instructors. I'm glad I got it, but now I would like to expand my role in the fitness field. Step one is to decide which organization to get it though. There are quite a few, but I think I have it narrowed down to either AFAA, ACSM or NASM. Hopefully I will make my choice soon and get crack'in. A great way to freshen up on all that human anatomy!

Become a better blogger.
One of the best ways to get better at something is to do it. And do it some more. I've always been intrigued by writing. For me blogging offers a great opportunity to hone my abilities. I've collected a slew of articles, mainly from BlogHer, that I just need to sit down and read, reread and perhaps employ.

Master this philosophy!
Forget Setting Goals. Focus On This Instead. Written by James Clear, this article looks at the differences between setting goals and using a system to achieve accomplishments, including why the standard practice of just "setting a goal" might be the first step to failure. It is a great article that I highly recommend reading. My mind was a little blown when I first read it. I'm excited to use this philosophy in my everyday life.

Add more of this flavor to my dance fitness routines.
Burlesque! What, what. Starting last year Zumba HQ added the L.A. Zumba Instructor Convention. Prior to the West Coast event the only other U.S. convention was held in Florida. So now there are two annual conventions. I've never been to one, East or West coast. I was hoping to get to the L.A. convention this February 2014, but with everything going on, coupled with the expense it just wasn't in the cards. Maybe next year. No biggie. But if I could've gone one of the things I was really excited about was a mini workshop exploring how to infuse the flavor of Burlesque into choreography, lead by the amazing Gina Grant (she was the instructor for my Zumba Kids licensing workshop).

It is a fun style to add some heat to an already fun and sexy workout!

I also wanted to get some Dancehall...

...with Toya and Cat (they are based out of Sacremento, so this is something I can definitely make happen in 2014!)

Pretty Ballet Hands!
Making hands ballet pretty is a lot harder that you'd think. Hands can hold quite a bit of tension, are usually on the periphery of the mental body check list and they stick out like, well, a sore thumb. I personally have the "Big Mac" habit. That is where one's thumbs stick out, because of misplaced tension, making the hand a suitable sleeve to slip a Big mac burger into. I had one old British teacher who used to threaten to cut my thumbs off. Her accent made her words more believable.
I read about this little tip...

...to get hands like these...

Image source.

Pencils are cheap. I'm sure the repeated clatter of them hitting the ground won't drive me bazonkers or anything. I think my students and i are going to have a lot of fun with this one!

Convince my husband that this will be loads of fun to do with me.

Acroyoga! Okay, so this video might be little ambitious. But we can start here...

here...

and maybe even here...

Safety first. A spotter is recommended. "Caitlyn. Neil. Get in here!"

Acroyoga also means...

Do an unassisted handstand.
I'm getting pretty good up against a wall. It's time to go to the next level. Eek.

Get up from the bottom of a pistol squat. (Not necessary for Acroyoga. Just really bada**)
I can get all the way down, just not up. Future post. Currently hunting down an accomplice. Melanie?

Learn how to dance something remotely like this (the girl's part).

My appetite got whetted to learn how to waltz like this. Even with all of my dance training, it sorta knocks me out of my comfort zone. Which only makes more of a fun challenge! Lot's to remember and think about. Dang! They make it look so easy! I will most likely be a beginner forever.

I. Need. To Roll. More. Period.
When I say roll I mean on a foam roller and/or tennis or lacrosse ball.
I need to do way more than just this.

I want to do a back bend. From a standing position. Dammit.

Sites I recommend you check out!
Here are a couple of dance/strength training/fitness/body wellness sites I follow that I think you might want to check out.

Joel Minden: Strength and Conditioning.



Fascia Freedom Fighters.


The Dance Training Project.





All in all I think I have a pretty good list going for things to look forward to and stay busy with in 2014.

Thanks for hanging out. You can subscribe by email at the top.

Enjoy the dance that is life!

~Erin

What is on your list for 2014? Anything that you would like to know more about? 

Technique Tuesday; Keeping The Shoulder Stable During A Leg Lift Side.

The shoulder complex is just that, complex. There are so many small connections for fine tuned movement with all of the muscles, tendons and ligaments of the shoulders.

So it's no wonder that movements in other parts of the body can have a resounding effect on what the shoulders do.

The video tutorial today addresses an aspect of shoulder stability during movement. Of course, this is pretty specific to dance oriented movements, but stability is stability, so other parallels can probably be drawn when thinking about stability and placement during movement (i.e., a one-legged dead lift ).

Thanks for hanging out and watching.

Enjoy the dance that is life!

~Erin

The Magic Of You Tube {And Teaching An Old Dog New Tricks...}

I think we can all agree that You Tube is a great tool. Sure, among all the music videos and DIY tutorials some of the more disgusting and disappointing aspects of humanity are represented. But equally represented are the inspirational and amazing feats of humanity and nature. And there is some truly entertaining, if not befuddling things floating around the You Tube-o-sphere.

Aside from Bad Lip Reading videos, Steve Kardynal with a Shake Weight and epic-whatevers, I am constantly using You Tube for inspiration and education for much of what I do relating to dance, fitness and dance + fitness.

When I was growing up in dance, in a relatively small community at the time, from my best recollection there was ballet, modern, jazz and tap. Hip Hop had really not blown into town yet, and not as much fusion was going on. Contact improv was about as wild as it got. Much of what I learned was influenced by being in a college town with a pretty awesome dance department (during the 70's and 80's). Competitive dancing (competing in dance competitions, think "Dance Moms") just did not have legs in my town at the time. I had a very traditional upbringing in dance. Traditional ballet, traditional modern dance, traditional jazz moves (tap, traditional or otherwise, is still on my bucket list). So things like acro dance and trading in macro steps (perfectly placed turns, power moves with smooth transitions) for more expressive micro moves that bring individual beats of music to life really weren't featured tools in my tool box. I'm not complaining, and it's not to say that I wasn't exposed to creative and unique forms of dance or choreography. Because I most certainly was. But in my opinion, in today's world of dance, there is an explosion of styles that have a great way of combining the excitement of movement with a deep soulfulness, all the while having a certain amount of accessibility. I'm grateful for much of the dance education I have received over the years. And I'm grateful for all the stuff available to me now.

But I've got my own dance students to educate now. And while we aren't on the competitive dance circuit, it is important that they know what's out there that they need to know. And something else too. This stuff is hella fun to do! So often, I'm learning this stuff right along with my students!

Here are some of the dances I have found on You Tube that my lyrical class and I have been working on.


We are madly in love with this one. When I went to find the music on ITunes I came up against a bit of a struggle. The artist and the music are Russian. But I prevailed (a dramatic way of saying I used Google translate) and found it. And yes, I now know how to do a cartwheel onto my knee. The choreographer is Galina Peha.

 

This is the latest one we are working on. Great song. Some awesome moves. I'm especially excited because of all the little moves to individual beats in the music. A way to become one with a musical composition. The choreographer is Anita Zanelli.

 

So perhaps this old dog can learn some new tricks. Fuse the traditions of my upbringing with the amazing world of what's available with a mere click.

Got any cool dance videos to recommend?

Thanks for hanging out.

Enjoy the dance that is life!

~Erin

Some Thoughts On Fostering A Healthy Body Image; Mother To Daughter.

image credit
There is a never ending stream of images, messages and pressures bombarding girls and young women. Really, women of all ages. But so many of these images are most impactful to the females on the younger rather than older spectrum.

There is a ridiculous amount of information floating out there in the world. Some of it sage, a lot of it silly if not down right irresponsible. Confusing at best. Sadly, I don't think this mom's experience of finding the media's reach on her 7-year old is that uncommon (warning; there is some strong language in the article).

I'm going to take this moment to make it very clear that I am not a therapist, a counselor, a nutritionist or a doctor, of any kind. What I am, though, is a mom to two daughters, a daughter myself, a woman, and someone who has spent most of her life in dance, ballet to be specific, a realm where, depending on the environment you call home, can have a lot of pressures on body image. For both males and females, but especially girls and teens. I have also fought my own battles with being on the body dysmorphic disorder spectrum and the self destructive behaviors that commonly spring from it.

A few weeks ago I posted about body image in Who Is That In The Mirror?  While I don't want to belabor the point or subject over much, there has to be some cosmic sense to why I endured all that stuff and am strong and alive to talk about it. Hopefully I have gained at least some wisdoms to pass along.

I have been asked over the years if dance, mainly ballet, causes eating disorders. My overall opinion is no. Eating disorders are very complex, and can involve much deeper issues. This article articulates this pretty well. But certain disciplines have higher risks for dangerous behaviors when it comes to body image issues. From I understand, horse racing jockeys are at very high risk.

No one knows what stresses and struggles lay ahead for ourselves or our children as they plow through life. So why not err on the side of caution and help the daughters of today become the strong, healthy and focused pioneers of tomorrow.

Be Very Careful How You Talk About Yourself!

We, as mothers, whether we like it or not become the first image of feminine beauty to our daughters. When we, as mothers, put ourselves down for things we dislike about our bodies or appearance we don't just train our daughters to put themselves down. We train them to distrust their own inner voice. Please take a moment for that to sink in. Remember, a baby's mother is his or her first definition of beauty, regardless of what the rest of the world's opinions are. When you reinforce that as a lie, you run the risk of reinforcing that your daughter's inner voice is also capable of lying. Without an inner voice, we are but lost.

Keep Your Crap In Your Own Luggage!

Okay, so your daughter inherited your hearty, child-bearing hips (or whatever it is, most all of us women have that "thing"). The same hips you've hated your whole life for as long as you can remember. Hey guess what, your daughter may not give a crap about her hips. She may think they are just fine. You didn't like it when that relative made an unwelcome remark about your hips (or whatever; thick ankles, small/large breasts). If she does share your frustration, help her find ways to focus on the things that she does like about herself. I feel that we as women are conditioned to point out our flaws and while appearing to be irreverent to our assets. Especially those assets that are based on performance, not appearance.

Let Your Daughter Be Her Own Beauty.

Let your daughter explore her own view of what makes her feel beautiful. Within reason, of course. Dressing in a suggestive or objectifying way is an obvious no. If the desire to dress provocatively comes up, start a conversation. Find out your daughter's views on the images she sees in her everyday life. Let her know that she does not need to be a victim of society, but can become an architect of it. You might learn things about yourself as well.

Do Not Diet! Opt For Healthy Lifestyle Choices Instead.

For one thing, diets don't work. Especially crash diets. Since when is crashing a way to start anything, unless your talking about celebrity wedding receptions. Oh, and on the topic of celebrity diets; your relying on the words of their publicists who get paid to keep their clients relevant. Plus, they really don't represent the everyday. They are often held to unrealistic standards. And they aren't in charge of raising your kid!
You want to change your chow? Focus on the "feeling better, feeling healthy" aspects of changing how you or your family eats. Not solely on the weight loss and appearance aspects.
Unless you are keeping tabs on a medical issue involving organ failure, don't focus on the scale. Rather, judge progress by how your clothes feel. Your clothes don't have hormonal fluctuations or retain water. Although I'm convinced that my 2004 Chevy Suburban suffers from occasional PMS. It just doesn't want to fit into its regular parking spots!

Learn To Take Care Of Yourself!

I know it seems cliché to point out the whole "Please put your oxygen mask on first before helping others", but it's true. Learn to take care of yourself. In this way you can demonstrate ways for your daughter to learn to empower herself.

Here is an article I found while doing some research for this post.

And here's to the two most important gals in my life!

 

Thanks for reading.

Enjoy the dance that is life!

~Erin

New Zumba Wear! Save With My Affiliate Code! And A Tutorial! {A Repost}.

Whoo Hoo! There are some fun, new Zumba wear items out now! You can click on the link above, and it should take you to Zumba.com and hook you up with my affiliate code to get a 10% savings!

I say should because this is the first time I've tried out my embedded web banner. My friend Kelley will be so proud of me :)

Here are the steps for the good ol' fashion way though. Just in case.

Go to Zumba.com

Select "SHOP" from the top menu.

Look around! Mother's Day is coming up. With both accessories and clothing options, you can find a great gift for a beloved Zumba-Lover in your life. And don't forget about YOU!

Be sure to use my affiliate code for a 10% off savings!

mserinzfit

 

 

 

It's that easy!

 

                                   

 

Astral Baseball Tee                              Galaxy Loose Racerback                

I'm loving this look!                               This too. Comfy yet sexy!                   

 

 

Eclipse Capri

I would wear these all

day!

 

 

 

 

 Okay. Now for the tutorial!

 

This is a repost of a step from awhile back. Click here for the original post. There was a request for this tutorial from one of my Zumba participants. I really love this step. You can keep it low-impact. Or, if jumping is something you like to add to your movement repertoire, you can pump it up with a little side leaping action. The upper body action is great for both core and agility.

 

 

 

I use a variation of this step in my "Jump" dance fitness routine.

 

 

 

Thanks for reading and watching.

 

Enjoy the dance that is life!

 

~Erin.

                                                                                                         

 

 

 

 

 



Technique Tuesday; Pelvic Alignment In First Position Plie.

The plié is probably the most important step in classical ballet, if not in most of the dance arts.

What makes a plié different from just a knee bend? For the most part, the alignment of the body.

A squat has a knee bend, but the alignment of the torso and pelvis are very different. As the knees bend, the hips go back behind the feet and ankles. The torso angles into more of a folding over position in reference to the thighs. Weight is transferred to be predominately in the heels.

I'm a big fan of squats. They are a great exercise for the glutes, quads and , if done wisely, the back. They are a very functional movement for human bio mechanics. But if you try to do a pirouette from a squat you will learn some unwelcome lessons about basic physics.

As well as making certain dance steps possible, plies, if done properly, offer a great lengthening component to building strength in the muscles of the legs. The muscles of the core are also engaged through the execution of a plié.

I have often found that focusing on the placement of the pelvis can aide in the proper alignment of a plié.

Towards the bottom of this post is a short video tutorial. You can scroll down, or hang out for the pictorial tutorial first.

Start by finding your natural range of motion for outward rotation (turnout).
Toes pointing forward
Bend knees, weight is evenly displaced down through each foot
Pull belly button towards spine and imagine that the back of the pelvis is sliding up and down an imaginary wall

Shifting the weight to the heels, open up the feet as you straighten the legs.
Evenly displace the weight through the feet again
You are now in first position.

 Often when people first learn to do plies, they will have a tendency to send the hips behind the feet as the knees bend, as well as bring the upper body forward over the thighs. This is because this is how we normally move throughout our daily tasks. For the purposes of a plié, we are going to move counter to that.

 Pull the belly button towards the spine
Feel the glutes "wrap around" and gently squeeze

 

 

As the knees bend, imagine the back of the pelvis is sliding up and down an imaginary wall.

Knees stay opened out over the tops of the feet.

As you straighten the knees, feel those glutes do that wrap and squeeze.

 

Here's a short tutorial video-

 

 

Hope this helps.

 

Thanks for watching!

 

Enjoy the dance that is life!

 

~Miss Erin

 

 

Oh Yeah, We be Twerkin'! A Valid I.D. Required And Will Be Checked At The Door.

Okay, clearly there is no way for me to check I.D.s, but you get my point. Although, I'm pretty sure most teens (and, gasp, younger) have many of these moves fairly dialed in. Whenever I work with a group of teens, I try to tone things down. Not because I think I will protect them from ever seeing these moves, but more out of respect for their age. Like not swearing in front of your grandparents, even though you've heard tales of their epic swear fests in their own youths.

Every week I look at numerous You Tube videos of dance routines and tutorials. Hip Hop, lyrical, contemporary, ballet, Zumba, fitness, body weight training and general booty shaking. I watch entire dance routines and tutorials for individual steps or maneuvers. Sometimes I'm hunting for something out of desperation, but for the most part I love my searches.

If you have ever done the You Tube shuffle then you probably know that you start with one video, and quickly find yourself going off into a few, if not many, different directions.

Anyhows, I found, what I think are some pretty good tutorials for I step I didn't realize that I didn't know the name of; Twerking.

I always thought this move was called "brunking". Oh, technicalities. One of the things I appreciate about this tutorial is the use of isolations in the hips. Using the fingers to help you learn whether you are emphasizing the pulsing back or pulsing forward movement. It just adds to body intelligence. Yes, booty shaking can be a part of the body (or should I say booty) intelligence matrix.

This next presenter is a goddess in my opinion. At some point, I will get this tutorial dialed in. Body rolls are something many people like to work on because the move can be fun and challenging. Even when one understands the concept and parts of a body roll, getting it to feel natural and smooth can take a long time. But it is one of those moves that the journey is part of the fun.

I love how she expresses gratitude to fans that have regaled her with tales of showing their new moves to their beaus, but reminds everyone that her tutorials are for dance training purposes. I think she did a pretty good job of differentiating.

Enjoy the dance that is life!

~Miss Erin

Quadratus Lumborum {Do A Little Stretch/Say A Little Om/Get Down Tonight...}

Quadratus Lumborum;

"I love that show! I have all the seasons on DVD."

"Your Honor, I would like to present this Quadratus Lumborum..."

"On a clear night you can see the Quadratus Lumborum."

I had never heard the name quadratus lumborum till a week or so ago.



image credit
As you can see from the picture above it is a muscle that gets a lot of use, and abuse. I've stretched and tweaked this part of my body a million times, but always just referred to it as "part of the back".


Quadratus Lumborum Stretch.

CoreWalking is a site I haven't explored nearly as much as I would like to. The founder, Johnathan FitzGordon, is the author of Psoas Release Party!: Release Your Body From Chronic Pain and Discomfort. I purchased the book a few months ago. Another thing I haven't devoted myself to nearly as much as I would like. I'm so quick to do things that will easily tweak this or that, usually with the result of having me walk around like a silver-back gorilla, but I'm slow to spend quality time with things that will provide healing and restoration to my body. Go figure. I know I'm not alone.

While looking at something else on CoreWalking I saw in the list of video tutorials one titled Quadratus Lumborum Stretch. The day before I came across something on another site in reference to rolling the QL on a foam roller. I was intrigued. I'm glad I clicked on it. Johnathan gives a great tutorial on the stretch, and while I've done other stretches that target the QL (actually exactly like the picture from earlier) the stretch in the video reaches the QL in a very effective manner.

To see the tutorial video from CoreWalking click here.

Yoga Patti.

I'm very much a newbie at yoga. One of my goals for the new year was to make time for at least one yoga class a week. I don't know much about the different styles of yoga past one is really hot and different styles might be paced differently. I do know just enough to know that I like Vinyasa Yoga.
One of the yoga instructors at the sports club I both teach and workout at teaches this style. I'm going to call her Yoga Patti. I've associated with Patti for several years (okay, over 20) through overlapping friend groups and dance shows. She has ceased to age from the time I met her when I was in high school and she was in college. Blessed by the luck of the fates she teaches on a morning that I am able to go to one of her Vinyasa yoga classes.
While I took a handful of classes over the summer, I hadn't taken until a couple of weeks ago. I tell you what. I could have a blog dedicated to "Cool Stuff I Learned From Yoga Patti". I always walk away with some gem of wisdom or a new layer of enlightenment that I can apply to either better more intelligent ways to move or visual exercises to bring relaxation and peace to both mind and body. Yoga challenges me in that I'm forced to simultaneously work though tight spots and be compassionate with myself. At least in the way that I approach my practice, which of course taking this approach is a wisdom that I have learned from Patti.
So here is a wisdom for intelligent movement that really resonates with me;

"Let's think about it before we do it."

This is in reference to moving into or out of a pose or transitioning into another layer of the pose. Whatever the pose might be, you are deep in it. Every fiber of your being is working to keep the balance of what at any moment could fall like a house of cards in a sudden gust of wind. It's now time to shift one small part of this delicate structure so that you can work your way back to where you started or go deeper in. Before making that first move physically take a moment to allow it to happen visually. Think through what the other parts of the structure need to do to facilitate the smooth execution of this next move. I find that applying the "Let's think about it before we do it" keeps me focused and in touch with all parts of my body as I go through a given pose(s).

A Beautiful Contemporary Dance Vid For Your Viewing Pleasure (and the mostly likely reason I will be moving like a silver-back gorilla in the near future).

This is from a YouTube channel that I subscribe to. Pretty much always awesome stuff, this video really captivated me. Why will I be moving like a silver-back you ask? Videos like these help me to find new material to give to my teen dancers. I didn't grow up in dance doing all of these cool moves and often I have to do a modified version at first and then my students can take it from there. Plus, its just kinda cool to try some of these awesome moves (even if my attempts are a paltry version).

Beautiful huh?!

Thanks for hanging out!

Enjoy the dance that is life!

Cross Blog Monday. (And, I Went To My First "Glow Party"!)

It's another episode of Cross Blog Monday. In an effort to learn my way around WordPress and to explore a secret love of mine (writing) I started another blog, welcome2mycave.wordpress.com. Less about tutorials, more about recipes and the stuff banging around in my mother of four head. Ha! That last sentence makes it sound like I have four heads. Mother-of-four head. Talk about having eyes in the back of your head!


First, some recipes;

Garlicy Shrimp and Cauliflower "Rice" with Sun-Dried Tomatoes and Capers.

"Grab What There Is" Slow-Cooker Chicken.



Dance teacher talk!
I was originally going to post this on this blog, but Blogger was being poopy that day.



Listen Up! It's Your Dance Teacher Talking...

Balancing out the issues of balance.


Random!

Weekend Wind Tunnel.

Here are some topics that have hit my radar this week, caused me pause to think about or gave me food for thought (which is just another way of saying “gave me pause to think about”).


And...Now I yammer on some more!



                                                                      

So I went to my first Zumba "Glow Party" this weekend. If you're not familiar with the term, it's basically a big dance party with disco ball effects and black lights. Usually multiple instructors will present routines. The "glow" comes from the black lights picking up white anything; clothing, make-up and in my case nail polish. To be more exact the party was a combo of Zumba and U-Jam Fitness. I was one of the Zumba instructors, so that made it extra exciting. Plus, my long time friend who happened to be swinging by with her husband decided to join me, having never done Zumba or U-Jam before. Two "virgins" hitting the town (remember, it was my first "gp").

Well it was nothing short of a blast! If there are two things I love in regards to dance they are getting out and hitting the dance floor and getting to do other instructors' routines. Of course I love leading a class and whipping out original choreography, as well as bringing to life the choreography of others. But pretty much all instructors start off as students. That's where the first sparks of Zumba-love are lit. I think for most, that flame burns eternal. I've been to licensing and choreography workshops full of other instructors. They are pretty fun, but given the choice I prefer opportunities with a mix of instructors and Zumba lovers and enthusiasts. That love of just busting out and dancing comes through with a purity unmatched.

More often than not I wake up the morning after a night of dancing, whether it be out in the bar scene, a master class or the occasional party or reception wondering "How crazy was I?" or "Man, I'm pretty sure I made a ass/fool/spectacle of myself." My one saving grace, I actually make sure it is a sanctioned dance floor and that I am not some crazed lunatic dancing all by myself. Just a crazed lunatic dancing among others. I can't help but dance with every fiber of my being, unless I am injured. Then it's just best I stay away from any open space and booming music.

When I am teaching Zumba I am the queen of the goofy faces. I don't know why I can't just leave it at a serene and pleasant smile. "The Frat-Boy", "Maniac's Grin" and the "Ohhh, Guuurrrl!" are among my regular mugs. To be anything else, especially at this point, would be unnatural and insincere. Case in point, about a year ago my household had suffered a tragic emergency over a weekend. The light of Monday morning brought with it many unknowns, worries and concerns. Really, I should have just found a sub for my Monday morning Zumba class, but my mind was still reeling from all that had happened over the weekend. Everything I did was an exercise in "going through the motions". I actually did have a pleasant and serene smile. And everybody knew something was horribly wrong. I had no intention of telling my students about what was going on, but between the looks of concern on their faces and having one of them be a neighbor who saw an ambulance at our house I had to come clean. Not just to assuage anyone's concerns, but also I felt the need to get as many people praying for someone who was fighting for their life (not one of my family members, but my oldest daughter's best friend). I'm glad I did. Hands to hold and shoulders to cry on. Within the week there were people on the other side of the world adding their prayers and support. And I had tons of support to help carry me as I tried to cope with watching my daughter loose her last bit of childhood innocence in watching a beloved friend pass.

I guess all that to say "Smoke 'em when you got 'em" or rather "Dance your ass off every chance you get!" Life is short and unpredictable. I've waged my battles against demons in my life, as so many others have. The world is filled with a never ending supply of joy, enough for everyone. Unfortunately the same holds true for misery. As long as it isn't hurting anyone else, GO GET YOU SOME JOY WHEN AND WHERE YOU CAN.

 

Thanks for reading.

 

Enjoy the dance that is life!

Dance Concept; Don't Lose Your Marble.

 

 

 

So I've been teaching Balletone classes on a more regular basis. I'm pretty psyched about it. For the gym I teach at it's been kind of a "filler" class (covering for a regular instructor who teaches step aerobics. I don't do step. That would be more of a comedy/slapstick hour thing for me to do), I've been kinda doing a hybrid Zumba/Balletone sampler plate. People seem pretty enthusiastic about the Balletone format, so it's looking like Balletone will become a regular class at this particular gym. It's been fun doing the first half hour as a Zumba, sometimes even a little Zumba Toning, then kicking off the shoes and socks and getting into our Balletone zone. This morning it was fun and functional, if not down right necessary. The group ex. room was like a freaking penguin den!

 

Regardless of the room temp at any given time, the demands for balance, agility and mind body connection in the movements of Balletone, or dance related movements often gets my brain spinning for the best ways to explain a movement concept. Also, many an interesting conversation about challenges in movement have come up. I love it! I could probably talk for days on end about it, as some unlucky souls I'm sure have found out the hard way.

 

I'm going to talk about only one right here.

 

Maintaining proper hip and pelvic alignment through a series of moves, or for a singular pose, can be challenging.

 

Think of a marble on a tabletop. If you keep the tabletop level, the marble will stay centered.

 

 

A brief tutorial...

Hope this little tip helps. I know it helps me when trying to connect my mind to my body.

Thanks for hanging out!

Enjoy the dance that is life!

Within the last few weeks I was asked to sub a fitness class at the gym where I lead other group fitness classes. The class was one designed for the elderly, including those that are mobility challenged.

 Sit N' Be Fit pretty much sums up what the class is all about. Most all of the exercises are done in a chair. Light weights, 2-3 lbs. are used for arm and core exercises. A main focus being functional movements, getting up and down from a chair, reaching overhead, bending down to pick something off the floor as well as just keeping range of movement throughout the body's system of joints.

I had never taught a class like Sit N' Be Fit, and as with endeavoring to do anything new, I was a bit nervous. While my part as an instructor would be pretty low wear and tear on my own body, it was of the utmost importance to me that I not jack up my participants, or give them movements that would leave them feeling frustrated.

Okay, right here I want to interject some thoughts on fitness, dance and aging.

Dancing makes you smarter! Its not just the physical activity, which many studies have shown is part of the recipe for keeping a brain from aging any faster than is has to. In learning, navigating and executing movement patterns in dance the brain is constantly asked to fire on many cylinders. New pathways are made while existing ones are refreshed and groomed. Add music to the mix, there's even more input for the brain to be stimulated by.

Usually dance is social. Whether you are working with partners in couples or group dancing or in a dance/dance fitness class, you are with others collectively sharing the experience. Bonds and memories are built. Keep that social life!

Many movements in dance and /or fitness require cross-lateral movement. Cross-lateral movement is when a limb crosses the mid-line of the body. This action causes the two hemishperes of the brain to communicate via the corpus callosum, the thick band of neuron fibers that connects the two sides of the brain. Cross-lateral movement is vital in an infant's brain development and the brain never outgrows the benefits!

The regular instructor gave me many pointers and ideas. As a licensed Zumba Gold instructor I have had some instruction on the needs of special populations in fitness. I also searched the web for tips and ideas. And if there is one thing I have learned from over almost 20 years of dance, movement and fitness instruction it is to not over think stuff when teaching a format that is new to me. Also, staying flexible and open minded, while always keeping safety as a priority. As long as one has a strong foundation or outline of what they plan to do, most everything else will fall into place. Over thinking and stressing out can often block out creativity.

One of the things that the regular instructor clued me in on was that the regular participants of the class love Big Band Era music. So I jumped onto iTunes and found a huge collection of Big Band tunes. My new play list had classics like King Porter's Stomp, Ain't Misbehavin' and Chattanooga Choo Choo. I also pulled out a couple of Zumba Gold routines that I modified to better fit a seated fitness format.

It is amazing how music, a certain song, can take the mind back to the past with many of the strong emotions that are attached with those memories. I could see in many of the participants' faces the memories of evenings spent with friends and family, loved ones that have passed, children that were once small. A few of the seniors shared smiles and laughter about remembering kicking their heels up with Swing dances like the the Lindy Hop, Jitterbug and Boogie Woogie. One woman told me that it was time to go home from the Town Grange when all the kids were asleep on the benches that lined the walls of the dance floor. For another woman "I'll Never Smile Again" brought back memories of all the tears she shed while being a young wife and mother with a husband fighting overseas in WW11.

I had all the participants walk around to the backs of their chairs for some standing exercises, the backs of the chairs offering something to hold onto for extra support. Using some Zumba Gold routines we heated things up with some dancin'. Doing movements to swing and mambo tunes had a lot of eyes sparkling.

So my subbing gig for Sit N' Be Fit is over, for now at least. Hopefully I will be asked to sub again. I so greatly enjoyed leading the classes. I so admire the participants for staying active both physically and socially.

Since I am in my early forties, I'm sorta at that place where I am feeling comfortable in my own skin, for the most part. I feel I have a better grip on what being vibrant and sexy means to me. But I also have those moments of "Oh sh*t, where the hell did my youth go?" "Oh. My. God. I'm becoming invisible." "Am I still desirable? Should I even care?" Yeah, I know some of those thoughts are a bit shallow, but I also know that they are not uncommon in my age group. I also have the relief that comes with knowing that the aforementioned concerns really aren't as important as to me as they used to be. I can focus on other things that are far more interesting and fulfilling.

My short spurts of time with those elderly exercisers was a real treat for me. I take comfort in knowing that if I just keep on keepin' on, I will be just fine know matter how many wrinkles I wear on my face or how stiff I may feel. Keeping connected to family, friends and community seems to make life a joy at any age!

Earlier I mentioned Swing dancing.

 

Wow!

 

 

 

Now go make some memories!

 

 

Thanks for reading.

 

Enjoy the dance that is life!

Holiday Music. Time To Make The Playlist Of The Season.

For the last few years come usually around October, I have to sit down and comb through my catalog of music and surf iTunes for holiday/Christmas music to choreograph dance pieces to. I've complained about this before to anyone unlucky enough to be within hearing of me rant. It's not that I don't like music associated with this time of year. I rather enjoy it, and will usually play the radio station that goes straight up Christmas music come Black Friday.

What gets my knickers bunched up is that the world of music and dance concepts goes from a vast and endless ocean of possibilities to a small puddle.

So back in October I once again dragged my ears and choreographic mind's eye to the computer to hash out a plan of attack for dance pieces for my dance classes.

This year was a little different. Maybe I was in a more open frame of mind as to possibilities, or maybe I am becoming more confident as a choreographer. Whatever the case, this year's search revealed some real treasures. And not just for setting dance choreography, but for the enjoyment of listening to the music of the season.

 Its time to make that holiday play list that will be the background  sounds of this time for special traditions shared with loved ones and for gatherings throughout this time of year.



Christmas With The Kranks soundtrack.

The link above is for amazon, but the soundtrack is also available on iTunes.
A really fun collection of classic Christmas songs by artist like The Ramones, Elvis Presley and even a rendition of the Nutcracker Suite by The Brian Setzer Orchestra Band.



The Hotel Cafe Presents Winter Songs.

I've had this album for awhile now and have used songs from it before. It's a real treasure.



NOW That's What I Call Christmas 4.

This 2010 album has 36 songs. it is also available on iTunes.

I'm currently using (and loving) Rhianna's version of  "A Child Is Born".



From The Grinch Who Stole Christmas movie soundtrack, Little Isidor and the Inquisitors "Christmas of Love".

This song is too cute and fun for words!



The piece I am most enjoying choreographing to is the "Christmas Eve Montage" from Tim Burton's Nightmare Before Christmas. The composition is from the talented Danny Elfman. He simply breaths excellence.

The dance piece I am using "Christmas Eve Montage" for is an ensemble piece. I just love listening to it.



For a more electronica sound try "Celtic Carol" by Lindsey Stirling. This kind of talent blows my mind.



The Nutcracker Suite as done by jazz legend Duke Ellington. This version of the holiday classic gives a smooth and sultry sound to mix things up for listening pleasure, without the indigestion that goes with mixing other things up. Like the endless array of holiday num nums.

So if you don't already have a play list for the holidays maybe its time to make one! If you already have your MP3 loaded, hopefully you can find some new treasures.

Thanks for reading.

Enjoy the dance that is life!

Do you have a favorite Christmas song or album? Tips for organizing a great play list? Please share!

A Way To Show Thanks To Those Who Serve...

...And get maybe get a leg up on your Christmas shopping list!


  The GRID.



This weekend, November 23rd -25th. When you purchase The Limited Edition CAMO GRID, Trigger Point Performance will donate $5 to the Wounded Warrior Project.

There is a banner link on the right side of my blog. Or go to tptherapy.com.

The GRID by Trigger Point Performance Therapy is one of my favorite products of all time!

It can be used as a self massaging/self myofascial release as well as a tool for core training (an example).

*Quick medical disclaimer- This product may not be appropriate for those with poor circulation due to conditions such as diabetes. Also it may not be appropriate for those suffering from severe varicose veins, high blood pressure or other conditions that affect normal breathing. Consult with your doctor and/or other medical professionals before using this product. Also, pregnant women should consult with their doctors before using this product.


I use it for myself, although lately not as much as I should. That's gonna change. I sometimes bring in the two rollers that I own for my dance students to roll on or use as a tool for core exercises. It is highly portable. I almost always take it on vacations. The hollow center is great for stuffing your socks into.

My husband has always been somewhat skeptical of the GRID's virtues. So you can imagine how delighted I was when Manning (Peyton, I believe) popped up on the T.V. with a bunch of his teammates rolling out their glutes and piriformis during a football show.

Back in October of this year I attended a SMRT-CORE workshop that focused on the applications of the GRID as a tool for;

 pre-workout prepping of the body

integrating the core and strengthening specific muscle groups

a technique know as Total Body Tension that uses body tension to isometrically fire up the muscles of the core and upper body, requiring functional stabilization during specific movements. I like to refer to this as gaining body intelligence.

self massage for relaxation, rejuvenation and restoration of the body. Flush the gunk from your muscle tissues.

 In the coming year I plan to post more about this glorious product and its applications.

I'll be dropping hints galore about what a great gift this would be for say, a teenage ballet/contemporary student/dancer! My young ladies might not be too excited about the CAMO design, but the Orange/Black or Black/Green options will do just fine. And many have witnessed me using my GRID to prep for Zumba as well as recovering afterwards.

So, if you plan on doing some online shopping to fill your Christmas list needs, AND you want to give a gift that will give back for years to come, consider getting a GRID for a loved one. And don't forget yourself! Although the really nice thing is that if you buy one for a household member they will probably be so delighted that they will gladly share. You might just want your own too!


Enjoy the dance that is life!



****Disclosure: If you purchase any of the products through the links on the right side of my page, I receive a small percentage from the respected affiliate programs****

Thrill The World!

Thrill The World Day (TTW) 2012 is Saturday October 27th 2012.

This from the TTW website;

What is Thrill The World?

Thrill The World is an annual worldwide simultaneous dance of Michael Jackson’s “Thriller.” Every October, since 2006, Funky Zombies across the globe gather to synchronize their watches and dance to the greatest selling record of all time – Michael Jackson’s Thriller!

Volunteer event organizers in cities around the world organize events using the Thrill The World leaders manual and Thrill The World tool box.

Anyone can organize an event! No age requirement or experience necessary! And there is no limit to the number of events in each city!

Each event raises money for a local or not-for-profit charity of their choice.

Michael Jackson's Thriller was released in December of 1983. The dance in the video of a mob of funky zombies has been iconic ever since!

I was around 13 years old when it came out and I watched that video at least a million times. I never really learned the dance though. I don't know why that is, but whatever. It's a fun dance for all ages, so what better time than now.

Michael Jackson's life, and untimely death, was and still is steeped in controversy. But nobody can deny the effect his life's work has had on pop culture (here and abroad) and music across the globe.

For the first time ever I am setting about to learn the Thriller dance and I'm gonna take as many as will go on the journey with me!

My plan is to break it down little by little in my Zumba class. I will be providing information for folks local to me as to where they can get even more practice.

In Chico, Ca. locals can join up with Thrill The World Chico. On their site you can find a calendar of practice time and locations, as well as tutorial videos and other resources.

Check in your local area, or surrounding area for TTW events going on.


I was tinkering around on You tube for tutorials. Here's some of what I found;

I have posted Part 3, but you should be able to find Parts 1 &2, as well as others.

And of course, Michael Jackson's Thriller.

Let's get busy!

Enjoy the dance that is life!