28th September 2010, Tues. 6:15pm - Beginners Dance Fit (KRIS).

‎It was a small class today and we missed our only man, Adrian, who was out with an injury. However, we did manage to complete 6/8 - 8/8 of Honey Honey.dfld and had a really good workout. We got thru all 3 levels of our basic core work too, without as much grunting as we had last week :) We finished off with a good stretch and managed to leave the office while the sun was still shinning. Looking forward to next week when we work thru both our routines. Get well soon Adrian.

COFFEE.dfld

Choreographed by : Bronya Bishorek (guruofdance@gmail.com)

Music : Coffee                    Artist : Unknown

Dance : x 8 intro, 64 count, 1/4 wall, beginner

1/8     WALK F/WD, TAP, WALK B/WD, TAP

1-4     Walk f/wd RF, LF, RF & tap LF

          (swing arms as you walk and reach both up above your head on 4)

5-8     Walk b/wd LF, RF, LF & tap RF

          (swing arms as you walk and open arms to the side, with elbows bent, on 4)

2/8     SIDE STEP R, TAP, SIDE STEP L, TAP

1-4     Step RF to R, close LF, RF to R, tap LF

          (with arms still open to the sides, raise shoulders L,R,L & clap on 4)

5-8     Step LF to L, close RF, LF to L, tap RF

          (with arms still open to the sides, raise shoulders R,L,R & clap on 4)

3/8     F/WD DIAGONAL R, TAP, F/WD DIAGONAL L, TAP

1-4     Step RF f/wd & towards R diagonal, close LF, step RF f/wd & towards R diagonal, tap LF

          (reach both arms f/wd, pull elbows back, reach f/wd, clap/snap)

5-8     Step LF f/wd & towards L diagonal, close RF, step LF f/wd & towards L diagonal, tap RF

          (reach both arms f/wd, pull elbows back, reach f/wd, clap/snap)

4/8     B/WD DIAGONAL R, TAP, B/WD DIAGONAL L, TAP

1-4     Step RF b/wd & towards R diagonal, close LF, step RF b/wd & towards R diagonal, tap LF

          (pull elbows back, swing arms f/wd, pull elbows back, clap)

5-8     Step LF b/wd & towards L diagonal, close RF, step LF b/wd & towards L diagonal, tap RF

          (pull elbows back, swing arms f/wd, pull elbows back, clap)

5/8     STEP & POINT

1-8     Step RF to R, point LF to L, step LF to L, point RF to R [repeat till 8]

          (point LH to R diagonal on 2, point RH to L diagonal on 4 [repeat till 8] )

6/8     CROSS ROCK, SIDE STEP, TAP

1-4     Step RF f/wd & across LF, recover weight to LF, step RF to R, tap LF

          (stretch LH above head on 1, clap hands on 4)

5-8     Step LF f/wd & across RF, recover weight to RF, step LF to L, tap RF

          (stretch RH above head on 5, clap hands on 8)

7/8     HITCH & STEP

1-8     Pull up R knee (hitch), step RF to R, pull up L knee (hitch), step LF to L, repeat till 8

          (push L shoulder f/wd on 1, push R shoulder f/wd on 3, repeat till 8)

8/8     CROSS HEEL, SIDE STEP, HITCH, TAP

1-4     Touch R heel f/wd & across LF, step RF to R, hitch L knee, tap LF

          (stretch LH up & RH down [1], push R shoulder f/wd [3] ) )

5-8     Touch L heel f/wd & across RF, step LF to L, hitch R knee, tap RF

          (stretch RH up & LH down [5], push L should f/wd [7] )

- END –

Option : If you’d like to turn this into a 4 wall dance, just make a ¼ turn at the end of the last bar and walk forward. This makes your 2^nd wall 3:00. This will certainly increase the challenge for beginners J

‎

28th September 2010, Tues, 8:30pm - Mid Beginners Dance Fit (Purple Yogis).

Comfortable turn out today. We had completed all 8/8 of Booty Music.dfld last week so we really worked it today and it was good to see everyone huffing a bit. We then went into the yo-yo sequence with the previous dances which also allowed the newcomers to pick up a few bars here and there. The cardio was followed by a nice consistent run of the core work and leg work ending with some nice stretching. I was really pleased with everyone's efforts.

Booty Music.dfld (March 2010)

Choreographer : Bronya Bishorek (guruofdance@gmail.com)

Music : Booty Music  Artist : Git Fresh  Album : [Unknown]

Dance : 64 step, 1 wall, [low intermediate]

1.  HITCH, GRAPEVINE, ROCK RECOVER, SIDE STEP, CLOSE

1             Hitch R knee

2-4          Step RF to R, cross LF behind R, step RF to R

5-6          Step LF f/wd, recover weight back to RF

7-8          Step LF to L, close RF

2.  REPEAT TO LEFT

1             Hitch L knee

2-4          Step LF to L, cross RF behind L, step LF to L

5-6          Step RF f/wd, recover weight back to LF

7-8          Step RF to R, close LF

3.  ¼ TURN R, WALK, WALK, POINT F/WD, HITCH, BACK, ¼ SIDE, POINT ACROSS, SIDE

1-2          ¼ turn R and walk f/wd RF, LF [3:00]

3-5          Point RF f/wd, hitch R knee, step RF back

6             ¼ turn L and step LF to L

7-8          Point RF to L diagonal, step RF to R

4.  REPEAT TO LEFT

1-2          ¼ turn L and walk f/wd LF, RF [9:00]

3-5          Point LF f/wd, hitch L knee, step LF back

6             ¼ turn R and step RF to R

7-8          Point LF to R diagonal, step LF to L

5.  ‘V’ STEP, SHUFFLE SIDE, CROSS ROCK RECOVER

1-4          Step RF to R diagonal, step LF to L diagonal, step RF back, close LF

5&6         Step RF to R, close LF, step RF to R

7-8          Step LR across & behind R, recover weight to RF

6.  REPEAT TO LEFT

1-4          Step LF to L diagonal, step RF to R diagonal, step LF back, close RF

5&6         Step LF to L, close RF, step LF to L

7-8          Step RF across & behind L, recover weight to LF

7.  ½ MONTERAY TURN, TOE SWITCH, FORWARD, CLOSE

1-4          Point RF to R, ½ turn R while pulling RF close, point LF to L, close LF [6:00]

5&6         Point RF to R, close RF, point LF to L

7-8          Step LF f/wd, close RF

8.  REPEAT

1-4          Point LF to L, ½ turn L while pulling LF close, point RF to R, close RF [12:00]

5&6         Point LF to L, close LF, point RF to R

7-8          Step RF f/wd, close LF

     END

27th September 2010, Mon. 10am - Intermediate Line Dance (RSGC).


This class has been closed since 20th Sept. as the club needed the MPH for the Putra Cup Golf Tournament. We should be able to restart on 6th Oct. after I return from Singapore. Don't worry about what we've learnt ladies, we'll just start over.

From the desk of Ms B

I am terribly sorry for the sudden silence in class reports. Its been kinda crazy for the past month i.e. work travel, school holidays, illness etc etc. Let's see if I can get back into the routine again. Sorry again :(

12th August 2010, Thurs. 10am - Advance 2 Freestyle (TGCC). 

We had a full turn out this week, great stuff. We started class with our warm up by REVISING : Frim Fram, Breathless, Ice Cream & Painting. We then went on to RELEARN : sections of Art of Love & Sexy Señorita and then put the whole medley together. We attempted to remember the last new section of Claire De Lune but it eluded us, yet again this week so I was forced to leave it to another day as I didn't want to waste any more time. We continued to ADD ON : to our present piece 'Latin Lover' which is fast becoming a rather challenging piece and a good step up to the next level of cha cha for the girls.

11th August 2010, Wed. 8pm - Intermediate Line Dance (RCS).

 Full turn out today with a few late straglers coming in after buka puasa. We started off REVISING : Say Hey Love and then LEARNT : Forget Me Not by Mei Ling Leong. Everyone managed to pick up the steps fairly quickly but as with the other group had some trouble handling the restarts and tags as they were not listening to the music yet. We're looking forward to doing it better next week.

11th August 2010, Wed. 10am - Intermediate Reviser Line Dance (RSGC). 

We had a late start to class today but we really got thru some good dances. We RELEARNT : Forget Me Not and everyone did much better today as predicted. We then went on to REVISE : Under The Sun, Paloma 09, NY Cha & Hush Hush. Great end to our present CD. Next week we start on our 'new' CD which will comprise of everyone's favourite dances from the past 4 years.

10th August 2010, Tues. 8:30pm - Mid Beginners Dance Fit (PY, Lucky Garden). 

Small class here today too. BUT it was a good one :D We had a great cardio session alternating Copacabana.dfld, Honey Honey.dfld & Coffee.dfld for a full 30 min - fantastic. We then went on to our strength & stamina building core work followed by our slowly growing lower body session and finished off with some lovely stretches. All in all a really efficient class today and everyone should have a lovely nights sleep tonight :) Next week we start on our next new routine. Looking forward to it - yeah!

10th August 2010, Tues. 6:15pm - Beginners Dance Fit (KITT). 

Very small turn out today. Must be one of those days when everyone has something important to do. Anyway, the people who did come were very enthusiastic and really worked hard. We continued to work our the Coffee.dfld routine and learnt another 2 bars. Now everyone has learnt 6 bars in total with just 2 more to go !!!! We did the upper body work stationary to help everyone get the hang of it. We will put it all together soon, don't worry. Good advancement in the core work too and we managed a decent stretch out too. Hope to see more back in class next week. Selamat Berpuasa to the muslim students in this class.

‎9th August 2010, Mon. 10am - Intermediate Line Dance (RSGC). 

Small turn out today but it allowed me to really work on teaching the ladies how to get their moves just right. Today we LEARNT : Forget Me Not by Mei Ling Leong, a short 32 count dance done to a lovely smooth older chinese song. The ladies found it easy enough to pick up the steps but got a little muddled with the restart, tag, restart, tag sequence but that was simple cos they weren't listening to the music yet. We're looking forward to a better round on Wed. Thanks ladies.

From the desk of Ms B

SUPPLEMENTS THAT FIGHT CANCER

The best cancer fighting nutrients come from vitamins & minerals in food, but most of us don't get enough of them. A supplement can offer protection. Just don't take more than the amounts recommended here.

1.  Vitamin D : studies suggest that getting enough D may cut your risk of breast cancer by as much as 50%. People who combine D with calcium can cut the danger of developing other kinds of cancer by up to 60% when compared with those who take only calcium. How much to take : 1,000 IU a day, say experts, who call the current AI, 20-400 IU, woefully low.

2.  Calcium : in a study from the American Cancer Society, people who took calcium supplements were 30% less likely to develop colon cancer than those who didn't. How much to take : 1,000 mg if you're age 50 or younger, 1,200 if older.

3.  Folic Acid : studies have found that folic acid may reduce the risk of breast cancer by 45%. Some studies also link adequate folic acid with a decreased risk of colon cancer. What's more, a glass or two of wine a day raises breast cancer risk by 30%, but enough folic acid wipes that out. How much to take : a multivitamin provides the necessary 400 mcg a day.

‎7th August 2010, Sat. 3pm - Bronze Latin & Social Ballroom (RSGC). 

I arrived late for class today due to an unusual amount of traffic heading into KLCC. Sorry all. We got going with REVISION : of our Bronze Cha Cha routine. It was a little rusty as we hadn't touched it for a while but we soon got it back. We finished off by revising our Social Tango and got that one step we were unsure about sorted out as we had our tango man - Mr Lim - with us today. Thank you Mr Lim.

5th August 2010, Thurs. 10am - Advance 2 Freestyle (TGCC). 

We saw the return of our long missing classmate Vicky Yl Ng. Welcome back dear, good to have you 'home'. We were however missing Tracy Ho & Joanne L.Y. Ng. We REVISED : Tea for Two and used Lady Marmalade music and also Painting. We then RAN THRU : Distance, Art of Love & SS. Since we had 2 missing from class and 2 rather blur ones in class, i decided to start on my next piece and wait for the return of the others to finish of Claire De Lune. Today we worked on a Cha Cha piece entitles Lain Lover and covered 6 bars which is actually quite a lot but the ideas just kept flowing so i just threw them out and the girls did pretty well actually. Next week we finish off our Claire De Lune and continue with our Latin Lover if time permits.

4th August 2010, Wed. 8pm - Intermediate Line Dance (RCS). 

Full turn out today. Great to see everyone. After a brief discussion on everyone's preference for their next CD we went on to RELEARN : Games People Play and managed to dance all four walls. Everyone was really puffed out at the end of it but nobody dropped out. Sifu is very pleased :D We went on to LEARN : Say Hey Love which was so simple, everyone was rather shocked =) Its always interesting to take people by surprise occasionally. We then REVISED : Russian Roullette & Cool Chick. All in all a really good workout today and even i managed to work up a sweat. Thanks everyone.

‎4th August 2010, Wed. 10am - Reviser Intermediate Line Dance (RSGC). 

We had a good turn out today and got thru all our favourite dances from this CD. Today we REVISED : Under the Sun, Say Hey, Cool Chick, Russian Roulette, Paloma 09, NY Cha, Games People Play & Hush Hush. One more dance to go on this CD and then we'll start on "The Best of RSGC". Looking forward to that one :D

3rd August 2010, Tues. 8:30pm - Mid Beginners Dance Fit (Purple Yogis). 

It was one of those days today and I only had 2 students. We used our time effectively thought and managed to handle the whole of Copacabana.dfld including the paddle turn :) Since the rest of the class was not there I decided to slow down and teach Jothi & Lin Hong Honey Honey.dfld in more detail as they joined the group at the end of that dance. They did really well and i'm confident they'll perform it much better during our next class. We had a great round of core work, going thru all 3 beginner stages with an emphasis on stamina followed by leg work and stretching. We had a short visit from our recovering Seenu and we're really glad he's on his feet again, kind of....

3rd August 2010, Tues. 6:15pm - Beginners Dance Fit (Kris Int. Travel & Tours - KITT). 

I arrived late due to an accident somewhere in Bangsar to find a full class waiting. I was most pleased :) We got going as soon as the sound system arrived and I took them thru 4 bars of Coffee.dfld and did the upper body work for 3 bars. Everyone gamely got into it and did their best. There's lots of work ahead in terms of coordination but as long as their spirits stay high we'll get there. We also managed to cover stage 1 of the core exercises and stretched out in the end. Good class.

‎2nd August 2010, Mon. 10am - Intermediate Line Dance (RSGC). 

Very small turn out today and people just trickled in. It was just one of those days when everyone had something come up at the last min. We did manage to end up with 5 people thought :) Great ! We LEARNT : Under the Sun by Kathy Chang & Sue Hsu. It was listed as a beginners dance and it really was. Very enjoyable and it was worth the break from our usual intermediate routines. Thank you ladies. The class then went on the REVISED : Say Hey, Cool Chic & Russian Roulette. We had a good session and repeated the routines enough times to have a decent workout too. We wished Gina Kam a very happy birthday today too - Happy Birthday Gina !!!

From the desk of Ms B

DANCE WITHOUT PAIN

Exercising your feet can ease discomfort - and even prevent it. To target the three most common foot aches, try these simple stretches. For best results, do each up to 3 times daily.

1. Toe Stretch - sit in chair, right leg crossed over left thigh. Interlace left fingers with right toes (as if holding hands with your foot). Squeeze fingers and toes together and hold for 10 seconds. Do 3 times with each foot.

2. Arch Massager - stand with tennis ball directly under second toe of right foot. Slowly roll ball around sole of foot for 1-3 minutes, repeat with left foot.

3. Heel Reliever - sit with right leg extended, left foot against right inner thigh. Bend forward and hook right thumb around pinky toe and left thumb around big toe (its okay to bend knee), fingers wrapped around sole. Pull back with hand to flex foot and gently press thumbs away from each other to separate toes. Hold and massage bottom of foot with fingers for 30 seconds. Do twice with each foot.

31st July 2010, Sat. 3pm - Bronze Latin & Social Ballroom (RSGC). 

We had a small turn out today with just 4 ladies but we used the time well to help 2 of them really work on their Bronze Rumba routine. I'm glad to say they all got it by the end of the lesson. We also managed to run thru our Social Tango routine. I got a little lost on the final step but with the help of Jeannie, i managed to figure it out. Thanks dear. We followed our lesson with our usual 'tea', bought by Janet Foothis week (thanks Janet ♥), while we watched a torrential downpour lash the golf course. It was beautiful to watch but terribly dangerous. The winds managed to bring down one of the beautiful old trees, on top of the guardhouse. Luckily no one was hurt but traffic had to be diverted to the back entrance.