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!

Power In Range Of Motion.

I have a personal philosophy of movement. Range of motion is its own form of strength.

So no matter what your sport or activity of choice is, being able to operate with as much range of motion that your body will allow (different for everyone) is, in my opinion and experience, of paramount importance. I'd never really thought about this in decades past (youth, ha!) until I started losing some range of motion in things I'd been doing for years. That coupled with trying some new movement vocabularies really got me to start thinking of the whole prehab/rehab-try to keep this ol' body movin for as long as possible-thing.

I can't remember how I first stumbled upon Kelly Starrett's MobilityWOD blog, but stumble I did. You can start from the top here.


It was a video that he did about proper shoulder form during a kettlebell Turkish getup that I feel in love with kettlebells. Matter of fact, adapting the kb getup to a bodyweight training/dancer oriented exercise was one of the driving ideas for even doing a dance/dance fitness related blog. Although my first Turkish getups resembled more of a drunken hobo, I've since polished my form. More on that in the future.

Back to Kelly Starrett's blog. I haven't check in with it for awhile. But I was inspired anew by a recent blog post from Mark's Daily Apple. Its a darn good list. And a great reminder to check back in with MobilityWOD.

Kelly covers a wide range of movements and techniques for a wide range of athletes. Oh, and here's the part that really tickles me; he's worked with dancers! Know wonder I got hooked. Plus, I think there has been mention of Chuck Norris-like jeans. What's not to love.

I'll be doing this in the near future!

Thanks for reading.

Enjoy the dance that is life!

The Heat Is On! Time To Hydrate.

I don't know about elsewhere, but in my neck of the woods (above SF Northern California) we are hitting some high temps. 100 + degrees for the rest of this week for sure!

Higher temps mean the need for more hydration. Recalibrate to hydrate! is a post I put up back in May. The heat drove me to review it!

I think we can all agree that water reins supreme as the best way to hydrate.

So how much do you need?
According to this article I found on the Mayo Clinic website;

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Got your measuring cups out yet? No need to, unless of course you are under a doctor's advice to do so. Or its competition day for a figure/bodybuilding competition you've gotten yourself into.

IMPORTANT WARNING!

Getting overhydrated or water intoxication is not very common. But as a warning, that adorable and fearless teeny-tiny tike boldly jumping in and out of the pool over and over again and burping between ginormous gulps of water could be at some risk for water intoxication. Swimming is an important skill at about any age, but watch those babies closely. To much water in their little bodies can thin out their blood , thus available oxygen, and thin out their electrolytes


What about the eight 8-oz. glasses of fluid a day?

It's a catchy phrase, but not necessarily one to get all neurotic about. Drinking around 8x8 glasses of fluid a day is a great template to keep in mind, but mind what you drink.

Beverages that are caffeinated, have alcohol or are sugary should not be relied upon. Caffeine and alcohol can behave as diuretics in the body and metabolizing sugary drinks taxes your body's hydration, as well as the sodium (as if there weren't enough reasons to avoids sugary drinks). A cuppa joe, a glass of vino or -gasp-  soda should be considered "gravy". Add a few extra cups of water if slamming cups of coffee or really living foot-loose and fancy free with a pitcher margaritas.

Fruits and vegetables can be an important source of hydration, as many of them may be as much as 90% water. Forget juice though, unless you maybe water it down with, what else, water. Better yet, put just a splash of juice in a glass of ice cold sparkling water.

If your urine is only lightly colored or clear and you're not suffering from constant thirst, then you're probably in the ballpark of proper hydration.

Special circumstances?

Exercise;
Short bouts usually need a couple extra cups of hydration worthy fluid, depending on how much you sweat as an individual (I make puddles). Longer, more intense bouts, around 90 minutes or more, require more hydration. Those longer bouts may also require some electrolyte replacement. Grab that commercial sports drink if you must (is there a font for cynicism?). Or perhaps go for a healthier alternative and grab a coconut water, like Zico or Vitacoco. Katie "The Wellness mama" over at  Wellnessmama.com has some recipes for  natural, homemade sports drink alternatives.

Environment;

Hot weather and/or high altitudes = a greater need for hydration. Higher altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and an increase in respiration rates, which can tax the body of its hydration.

Illness;
Vomiting, fever, diarrhea can severely dehydrate the body in short order. Even if it seems it will only come up or out, keep the fluids coming. And then a bit more than usual as you start to recover. No fun getting over the trots only to suffer the effects of dehydration.

Pregnancy and Breastfeeding;
According to the Mayo Clinic article, about 10 cups a day if you're growing it and a whopping 13 cups a day if  you're the personal dairy. I've found myself on the wrong end of this hydration equation a time or two through my days
of breastfeeding a little one. One occasion landed me in the ER due to food poisoning while I was still breastfeeding an infant.

I hope this information is helpful. I don't know about you, but I'm ready for a drink of water.

Thanks for reading.

Enjoy the dance that is life!

National Dance Day 2012! Zumba Routine!

National Dance Day 2012!

July 28, 2012 between 10:00AM-12:00PM

Here is the video for the official Zumba routine! I think this is the first time Zumba is officially included. Whoot Whoot!!

Watch it. Practice it. Learn it. Have fun with it!

I'll be doing it in my Zumba classes!

Let's go big this year!!!

If you would like to know more about National Dance Day or The Dizzy Feet Foundation, click the link.

Enjoy the dance that is life!

The Angel In The Stone.

 

 

“I saw the angel in the marble and carved until I set him free.”

                                                                                                                                                                               

The above is a famous quote by the artist Michelangelo. A Zumba participant told me about the master's famous qutoe the other day. I'm sure I've heard it in the past in passing. Of course this particular student is very eloquent and gave me a much richer version to surround the original quote. I wish I could remember all his words.

Here is something to think about in regards to this beautiful quote;

As teachers, trainers, mentors or what have you, we can seek to release the angel in our students.

As participants and students (especially as ones of life) we can seek to releases the angel within each of us.

Some days perhaps only small chards of marble will be shed. Other days it may be huge chunks.

Whether you are chiseling away on yourself or others, never be discouraged.

For that angel is there, waiting to be released.

Enjoy the dance that is life!

Dance Video. Pon De Replay, song by Rihanna.

Here's another dance-fitness video. This song is an oldie (2005). Its a favorite of mine though!

*The video taping and editing was done by my good friend Brian Berry. Great job on the effects and pulling everything together. Many thanks!
Pon De Replay by Rihanna. It's from her Music Of The Sun album. You can find the song and album on itunes.

Be smart and healthy. Anytime you are going to bust out some moves check the physical space around you for possible hazards. Check what's on your feet, if anything. Low tread athletic shoes or tennies are good. Roll your shoulders a few times, do some slow squats, rotate your ankles. Basically loosen up those joints. Same advice if your about to start an interactive dance fitness video game (DDR, Just Dance, or any other).

Enjoy the dance that is life!

Zumba With Weights; When, How, Why.

By now many people all over the world know about Zumba. The Latin based fun, energetic and sexy workout that uses dance moves and music from around the world to make you forget how hard you are working until you realize that you are sweating buckets and guaranteed delightfully sore muscles!

Along with the regular Zumba format there are a collection of specialty formats. Zumba Toning is among them. This program uses maraca type light weights called Zumba Toning Sticks. They come in 1 lb. and 2.5 lb. Along with adding a layer of resistance to your Zumba workout they make a fun sound when shaken! Zumba Toning can be done with regular, light hand weights. Just no shaking. I'll explain why in a bit.

When; Should you use hand held weights for the regular Zumba format? Let me be clear-

NO! NEVER! UNDER ANY CIRCUMSTANCES SHOULD YOU USE WEIGHTS DURING THE REGULAR ZUMBA FORMAT! GOT IT? GOOD!!


Whew! Why the shouty words Miss Erin?

Because you can do some serious damage to yourself and others! Rotator cuff injuries are no joke. They can cause permentate damage to one of the most complex joint systems of the body. Wrist, elbow and neck injuries as well. Not to mention how a poorly timed arm movement can land that cute little hand weight right in your kisser.

What about the people around you? Party is definitelty over when that weight lands on somebody's foot, face or anywhere!

What about strap-on, glove like hand weights? Well the risk of injuring someone else is greatly reduced. But its still an iffy choice.

How; Seems pretty dangerous to use weights with Zumba, right? So how the hell is there a specialty program for it?

The format used in Zumba Toning is specifically designed to take all those risks into consideration. When participants are using the weights the moves are slower and more controlled. Traditional fitness moves are used; bicep curls, lunges, shoulder presses, lat. raises, flys, etc. Normally Zumba instructors are encouraged to minimize verbal cuing and rely on visual cuing for the regular Zumba format. Not so with Zumba Toning. Mic is in place and on. The Zumba instructor is there to give you verbal instructions, cues and safety tips throughout. The weights are even set down throughout the class for faster combos.
 About the no shaking with regular weights; Zumba Toning Sticks are hollow tubes filled with enough bead-like material to be the desired 1-2.5 lbs. When you move them, shake them, tap them or what have you, the loose material absorbs the force of the movement. What absorbs the force when using regualr weights? You. Think jumping with straight legs. Yikes, that makes my teeth hurt just thinking about it!

Why; Why even have a weight bearing format for Zumba? Lots of reasons. Increased resistance adds a layer of challenge to an already energetic workout. Something a little different. Switching up movement tempos, intensities, points of focus are proven to increase skills, strength and mental and physical endurance, no matter what you doing (there's a future post!).

I am a licenced Zumba Toning instructor. I haven't added it to what I currently teach now. Mainly because its not my favorite format. I prefer to work with heavier weights and bodyweight training techniques. But I'll never say never to learning new tricks. I'll put Zumba Toning on my "Summer To Do List", along with attempting handstands, muscle-ups and dragging my husband the length of our lawn.


I'm going to start posting fun ways to increase the challenge of the Zumba moves we all love, using non-weight bearing techniques.

Check out my new facebook page, DanceFitErin, click the link here. Then, click the "like" button.

Thanks for reading. And remember-

When; Should you use hand held weights for the regular Zumba format? Let me be clear-

NO! NEVER! UNDER ANY CIRCUMSTANCES SHOULD YOU USE WEIGHTS DURING THE REGULAR ZUMBA FORMAT! GOT IT? GOOD!!

Stay safe and healthy!

Enjoy the dance that is life!