New Toy In My Toy Box!

It should really be called a tool. But when you can have fun at the same time...

 I've been wanting to purchase this product for a long time. The Animal Flow Workout. Creator Mike Fitch has combined several disciplines into a fun and challenging way to increase strength, agility and in my opinion, general bad-assery.

Why I love this?

Let's start by asking another question. What is bodyweight training?

Here's a wiki-quick'n'dirty.

In the last year or so I've developed an interest in bodyweight training.  As I have explored more contemporary forms of dance instruction and my own strength training, I have found that many elements of bodyweight training can give a dynamic twist to any choreography, as well as give you one heck of a workout! Global Bodyweight Training, Mike Fitch's creation as well, is chock full of tutorials, tips and inspirations. As a younger lass I never really thought about doing handstands, and definitely not pull-ups or chin-ups. No time for regrets about missed opportunities of the past! Now pull-ups and chin-ups are a part of my regular workouts through the week. I've even got my 19 year old daughter learning on the pull up assist machine at our gym. Don't have access to an assist machine? Here's a great tutorial from Global Bodyweight Training.

How will I apply The Animal Flow Workout to what I do?

Aside from increasing my own knowledge, strength and abilities in my exploration of bodyweight training with AFW, it has great applications for dance. Especially more contemporary forms. Dance has always been athletic in various ways. But nowadays even more so. Click on an episode of SYTYCD and you will see amazing feats of agility, strength, timing, acrobatics and grace. While some of those things were never my strong suit when I was heavily immersed in performing as a dancer, as a teacher (and a perpetual student) it is important for me to set up some foundation for my ballet/contemporary dance students (almost exclusively female) to seek out opportunities to increase their abilities in those areas. As a woman I hope that I can pass that along to my adult dance fitness students as well. Don't let memories of gym class humiliation stop you from finding out how amazing you really are!!

Back to a tool like AFW for dance training. Using some of the techniques in Mike Fitch's AFW in my contemporary dance classes has helped both me and my students with our strength and agility. I'm excited about digging in even deeper!



Throughout the years, when teaching early childhood creative dance or playing with my own little ones, moving and dancing like different animals was always energizing and fun. You got winded because you knew you were playing hard. Why should "play" be removed from the "grown-up" world of working out? Look around in the fitness community these days and you will see "play" in exercise is making a strong comeback. I say comeback because there is evidence that that is how we started out. Mark Sisson, creator of Mark's Daily Apple and author of The Primal Blueprint has written some really good stuff about this topic; here, and here.Visit his website and find even more great info.

Some playful moments from a recent family vacation;

Admittedly, I'm not the best at spontaneous play. Perhaps getting my family on the lawn with some cool animal inspired movements will lead to all kinds of adventures.

So go check out The Animal Flow Workout, Global Bodyweight Training and Mark's Daily Apple.

Thanks for reading.

Enjoy the dance that is life!

Taught My First Balletone Class...

...last week. What is normally a teen/adult beginning Ballet class w/ an emphasis on fitness that I teach on Wednesday evenings, got a make over as a Balletone: Sole Synthesis class.

What is Balletone?

It is a fitness program that uses dance-conditioning methods of ballet training, as well as principles from pilates and yoga to build strength, flexibility, core strength and cardiovascular conditioning.

Here's a video snippet with the owner of Balletone, Shannon Fable.

So that's a little of what it is. How is it different from some of the formats or movement methods that it incorporates?

Ballet;
Balletone is done in the center of the room, no barre exercises, where as a traditional ballet class would employ both. In ballet training there is a great deal more verbal explanation, demonstration of a combo, execution of the combo by students, then back to more explanations and demos. Stopping and starting. Because many aspects of ballet technique can be somewhat challenging and precise, time is needed to adequately explain. That's not necessarily a negative, at least I don't see it that way. Its just a reality, one that has to be weighted against what one's goals are.

Balletone utilizes many of the foundations of ballet; maintaining proper alignment while executing plies, tendus, lifting the leg front, side or back (arabesque) in a turned out position, passes and lunges. As well as engaging multiple muscle groups in a sustained, lengthening manor, coupled with full range arm movements. All while staying in constant motion. That's why it great for seasoned dancers too!

Pilates;
Balletone is off the mat. It is started from a standing position. Barefoot training and awareness is an important aspect of the Balletone program, regardless of which format (Sole Synthesis, Standing Flow, etc.). Keeping control of the core, while sustaining the recruitment of engaged muscles through movements is a key concept in pilates. This key concept shines in Balletone!

Yoga;
I've taken just enough yoga to know that it is no joke when it comes to strength, control, flexibility, physical and mental endurance! I'm falling madly in love with it! There seems to be an endless supply of challenges gracefully and politely waiting for me to peel back the layers of. While at the same time providing me with an opportunity for introspective thought in both body and mind, and a chance to replenish. Whew, yoga and I just had a moment...

In the Balletone: Sole Synthesis format, the yoga-inspired movement sequences provide a shift in movement and intensity, but not a rest. An important opportunity is provided to stretch and further internalise to prepare for the next set of challenges.

Cardio;
 You are constantly moving at a low-impact, mid-range intensity (hills and valleys of exertion) throughout a Balletone workout. Mid-range cardio is a cardio intensity level often overlooked.Think something between a brisk walk and a Zumba class. Invigorating as well as challenging.

What kind of footwear does one wear for Balletone? None!

Interested? If you are in the Chico, Ca. area come check out my Wednesday 6:30pm Ballet-Fit class (perhaps soon to be Balletone exclusively) at Kinetics Academy of Dance.

Thanks for reading.

Enjoy the dance that is life!