BREAKING NEWS (Kota Damansara)1st June 2010, Tues. - I was informed by the director of XuanZe that negotiations between the new building owner and the tenants had fallen thru and that they had been asked to vacate the premises by 30th June 2010. Work on locating another studio space is already in action. If anybody can offer any suggestions, i'm all ears.
At the moment I still have space available in Aman Suria (Shall We Dance Studio), Damansara Heights (Commonwealth Society) and Sec.23, PJ (World Dance Academy). Each one has a different rental scale so fees will reflect that. If you have any preferences, please let me know.
Friday, August 6, 2010
1st June 2010, Tues. 10:30am - Intermediate FIL/LD (Kota Damansara).
Slow start to class today with the ladies trickling in. We continued to work on our new FIL dance 'Believe It Or Not' today. We managed to cover the verse, chorus, modified verse and the second set. Well done dears. Work on your steps so that we can handle the bridge next week without wasting too much time running thru. We were missing Margrave Shum , Daisy Wong and Angela today. You've got a lot to catch up with girls :)
Slow start to class today with the ladies trickling in. We continued to work on our new FIL dance 'Believe It Or Not' today. We managed to cover the verse, chorus, modified verse and the second set. Well done dears. Work on your steps so that we can handle the bridge next week without wasting too much time running thru. We were missing Margrave Shum , Daisy Wong and Angela today. You've got a lot to catch up with girls :)
31st May 2010, Mon. 8pm - 3rd KL Boys Brigade Dance Team (RCS).
All the boys were looking a little tired and one of them had a bad enough headache to be unable to dance today. I really feel for them. They are trying their utmost best but time is catching up with them and we've still got so much more work. Chriz Ooi was with us again today and finished up his sections of choreography. He was impressed with the progress of the boys and let them know, which brought shy smiles of delight from the boys. Chris is a great teacher and really knows how to reach the boys but then again, as I've found, these boys are just great to teach. I'm sure Chris agrees. The boys learnt a lot today and due to their mental fatigue didn't quite hold it all in as quick as they've been doing so far. I'm hoping for a more alert session on Thurs when we learn the final section of our routine and start the polishing. Rest as much as you can boys.
All the boys were looking a little tired and one of them had a bad enough headache to be unable to dance today. I really feel for them. They are trying their utmost best but time is catching up with them and we've still got so much more work. Chriz Ooi was with us again today and finished up his sections of choreography. He was impressed with the progress of the boys and let them know, which brought shy smiles of delight from the boys. Chris is a great teacher and really knows how to reach the boys but then again, as I've found, these boys are just great to teach. I'm sure Chris agrees. The boys learnt a lot today and due to their mental fatigue didn't quite hold it all in as quick as they've been doing so far. I'm hoping for a more alert session on Thurs when we learn the final section of our routine and start the polishing. Rest as much as you can boys.
31st May 2010, Mon. 10am - Intermediate Line Dance (RSGC).
Small-ish turn out today. We LEARNT : NY Cha by Neville Fitzgerald & Julie Harris to a song called New York by Paloma. An absolutely lovely song but rather tedious steps. The opening bar already defied the techniques of cha cha which made it difficult for those of us with a latin base to get the hang of. The other section which caused some grief were the 2 bars with the double 1/4 turns in them back to back. However, for the sake of the great piece of music, the ladies pesevered but i'm sure we'll have problems with it again on Wed during the reviser class. Let's do our best ladies.
Small-ish turn out today. We LEARNT : NY Cha by Neville Fitzgerald & Julie Harris to a song called New York by Paloma. An absolutely lovely song but rather tedious steps. The opening bar already defied the techniques of cha cha which made it difficult for those of us with a latin base to get the hang of. The other section which caused some grief were the 2 bars with the double 1/4 turns in them back to back. However, for the sake of the great piece of music, the ladies pesevered but i'm sure we'll have problems with it again on Wed during the reviser class. Let's do our best ladies.
From the desk of Ms B
THE MOTIVATOR
Let's Shake Things Up!
The first step to getting out of an exercise rut is knowing you're in one. Here, three clues your workout is stuck, and how to get better results.
1. You Don't Sweat
Perform the same routine week after week and your body will adapt, so you'll burn fewer calories. To challenge your muscles, choose a weight that needs your last ounce of strength to lift the final rep. Speeding up or lenthening your cardio workout will get your body in a fat-burning zone. You'll know you're there when you can't say the Negaraku without taking a deep breath or two.
2. You Can Do Your Routine Blindfolded
Learning something new helps keep your mind engaged and gives different muscles a workout. If you're afraid you'll look silly in a dance class, try a DVD at home. Or freshen up a stale walking routine with a new iPod playlist full of upbeat, motivating tunes.
3. You Find Yourself Slacking Off
Resolve to make your workout just as important as a meeting, and schedule it. Studies show that morning exercisers are more likely to stick with a regimen, but if getting up at 6AM isn't in your genes, do what I do : Set two alarms & the coffee timer. Then ease into it : Lift hand weights while you watch the news, stretch before you shower, or take the dog for a walk around the block. Getting those feel-good endorphins flowing set the tone for a great day.
Let's Shake Things Up!
The first step to getting out of an exercise rut is knowing you're in one. Here, three clues your workout is stuck, and how to get better results.
1. You Don't Sweat
Perform the same routine week after week and your body will adapt, so you'll burn fewer calories. To challenge your muscles, choose a weight that needs your last ounce of strength to lift the final rep. Speeding up or lenthening your cardio workout will get your body in a fat-burning zone. You'll know you're there when you can't say the Negaraku without taking a deep breath or two.
2. You Can Do Your Routine Blindfolded
Learning something new helps keep your mind engaged and gives different muscles a workout. If you're afraid you'll look silly in a dance class, try a DVD at home. Or freshen up a stale walking routine with a new iPod playlist full of upbeat, motivating tunes.
3. You Find Yourself Slacking Off
Resolve to make your workout just as important as a meeting, and schedule it. Studies show that morning exercisers are more likely to stick with a regimen, but if getting up at 6AM isn't in your genes, do what I do : Set two alarms & the coffee timer. Then ease into it : Lift hand weights while you watch the news, stretch before you shower, or take the dog for a walk around the block. Getting those feel-good endorphins flowing set the tone for a great day.
30th May 2010, 2:30pm - 3rd KL Boys Brigade Dance Team (YMCA).
I walked into a rather full hall today as many of the boys in the company were hanging around waiting for their different rehearsals to start. My boys spotted me and respectfully wished me. Sigh, i love these guys. While waiting for me to arrive, they had managed to teach the missing members the routine they had learnt on Fri which saved me a lot of time. Thanks boys. After a quick run thru of their routine to date we got to work on our 5th dance routine, done to a retro piece of music. The boys worked hard but could only manage 6 bars. Their minds are so full of all the different routines already and they've got so little time left. I'm feeling upset that these fantastic boys were not given enough time to prepare but yet confident that they will only do their best no matter what. Mei Ling Leong worked hard on the boys costumes while I was teaching and we're just praying we'll have everything in place in time.
I walked into a rather full hall today as many of the boys in the company were hanging around waiting for their different rehearsals to start. My boys spotted me and respectfully wished me. Sigh, i love these guys. While waiting for me to arrive, they had managed to teach the missing members the routine they had learnt on Fri which saved me a lot of time. Thanks boys. After a quick run thru of their routine to date we got to work on our 5th dance routine, done to a retro piece of music. The boys worked hard but could only manage 6 bars. Their minds are so full of all the different routines already and they've got so little time left. I'm feeling upset that these fantastic boys were not given enough time to prepare but yet confident that they will only do their best no matter what. Mei Ling Leong worked hard on the boys costumes while I was teaching and we're just praying we'll have everything in place in time.
30th May 2010, Sun. 10:30am - Intermediate Freestyle (Kota Damansara).
Slim pickings at today's class. Zyen Hoo, I-Vee IVee and Tracy Ho met up with me, late, at Mano Curry House where I was seated waiting to see who would show for class today. After some chatting about the status of this class, we decided to go ahead and have class since we were already there. With only an hour left it was decided that we would only have a power training session. This was new to I-Vee IVee who made it clear to us that her body was not enjoying the new form of torture. Though we never got any dancing done today, I'm really happy that the girls made it thru the 1 hour session and tried everything. Take note that there will be NO CLASS on 6th June & 13th June 2010 as i'll be away for comps.
Slim pickings at today's class. Zyen Hoo, I-Vee IVee and Tracy Ho met up with me, late, at Mano Curry House where I was seated waiting to see who would show for class today. After some chatting about the status of this class, we decided to go ahead and have class since we were already there. With only an hour left it was decided that we would only have a power training session. This was new to I-Vee IVee who made it clear to us that her body was not enjoying the new form of torture. Though we never got any dancing done today, I'm really happy that the girls made it thru the 1 hour session and tried everything. Take note that there will be NO CLASS on 6th June & 13th June 2010 as i'll be away for comps.
28th May 2010, Fri.
I had a day of very mixed classes. Both groups were preparing for different competitions with very, very different attitudes and approaches.
Klang, 9am - the 5 girls seemed very keen to be together but didn't appear to understand the amount of work that would be required for a competition and seemed completely lost most of the time. I hope they realize how much effort has to be applied to make their routine passable in less then 2 months time. I'm looking forward to a more productive session next week.
YMCA, 2pm - the 12 boys gave me a very pleasant surprise when I walked in and found them able to dance their brand new routine to the music without too much trouble. Way to go boys !!! This is what determination, dedication and focus can achieve - WOW!! Non of the boys are dance trained, they are all just very keen to participate and do their best. We spent most of our time polishing up yesterdays routine and the first two routines of their medley. After a brief break, the boys were raring to go again and we managed to complete the entire 4th sequence - I am SO proud of all of them. They took every challenge thrown at them and only ever asked - 'HOW' but NEVER 'how can?". Happy sigh...................
I had a day of very mixed classes. Both groups were preparing for different competitions with very, very different attitudes and approaches.
Klang, 9am - the 5 girls seemed very keen to be together but didn't appear to understand the amount of work that would be required for a competition and seemed completely lost most of the time. I hope they realize how much effort has to be applied to make their routine passable in less then 2 months time. I'm looking forward to a more productive session next week.
YMCA, 2pm - the 12 boys gave me a very pleasant surprise when I walked in and found them able to dance their brand new routine to the music without too much trouble. Way to go boys !!! This is what determination, dedication and focus can achieve - WOW!! Non of the boys are dance trained, they are all just very keen to participate and do their best. We spent most of our time polishing up yesterdays routine and the first two routines of their medley. After a brief break, the boys were raring to go again and we managed to complete the entire 4th sequence - I am SO proud of all of them. They took every challenge thrown at them and only ever asked - 'HOW' but NEVER 'how can?". Happy sigh...................
27th May 2010, Thurs. 8pm - 3rd KL Boys Brigade Dance Team (YMCA).
We had a FULL turn out from the boys today and for good reason. We had Chriz Ooi come in to teach the boys some up to date hip hop moves to boost their routine. Chriz worked on the same lines I had been working with the boys on - simple steps that hit the beats with an emphasis on syncronicity. We covered a lot of ground today and the boys were a little dazed at the end of it but we have 2 days worth of practice before we see Chriz again so we're confident we'll get it by then. Thanks for making the effort boys.
We had a FULL turn out from the boys today and for good reason. We had Chriz Ooi come in to teach the boys some up to date hip hop moves to boost their routine. Chriz worked on the same lines I had been working with the boys on - simple steps that hit the beats with an emphasis on syncronicity. We covered a lot of ground today and the boys were a little dazed at the end of it but we have 2 days worth of practice before we see Chriz again so we're confident we'll get it by then. Thanks for making the effort boys.
27th May 2010, Thurs. 10am - Advanced Freestyle (Kota Damansara).
The day continued with my girls coming in and giving me a decent display of our old dances for their cardio section before we moved on to our core 'power' training. Lots of groans in this section but nobody shirked their work and everyone gave their best. I am pleased :) We then continued with our new dance Sexy Signorita. We made a couple of changes in the 'partnerships' on the floor. So now playing the 'leads' are - Mary Shia , Joanne L.Y. Ng, Colleen and Janice Kueh. After reteaching the appropriate steps to the changed partnership we managed to add on another 16 counts. Great work everyone. It's not easy working in pairs eh.
The day continued with my girls coming in and giving me a decent display of our old dances for their cardio section before we moved on to our core 'power' training. Lots of groans in this section but nobody shirked their work and everyone gave their best. I am pleased :) We then continued with our new dance Sexy Signorita. We made a couple of changes in the 'partnerships' on the floor. So now playing the 'leads' are - Mary Shia , Joanne L.Y. Ng, Colleen and Janice Kueh. After reteaching the appropriate steps to the changed partnership we managed to add on another 16 counts. Great work everyone. It's not easy working in pairs eh.
27th May 2010, Thurs. 8:30am - Mid Beginner Dance Fit (Kota Damansara).
It was a day of great classes to day. It started out with this one. We were only missing one member today. We started by having a really good cardio work out with Honey Honey.dfld and managed to get thru about 6/7 rounds till the ladies lost their focus and stamina. This was followed thru with a full 20 min of core work which didn't generate a single groan as everyone was focusing on getting it right. Well done ladies. Next week we start something new
It was a day of great classes to day. It started out with this one. We were only missing one member today. We started by having a really good cardio work out with Honey Honey.dfld and managed to get thru about 6/7 rounds till the ladies lost their focus and stamina. This was followed thru with a full 20 min of core work which didn't generate a single groan as everyone was focusing on getting it right. Well done ladies. Next week we start something new
26th May 2010, Wed. 10am - Intermediate Reviser Line Dance (RSGC).
Good turn out today, even though everyone kind of trickled in. We of course RELEARNT : Games People Play by Mei Ling Leong which we had learnt on Monday. Then followed that by REVISING : Maneater, Hush Hush, Let's Rumba Tonight, Funky Fire Dance and Guantanamera. We ran thru several of them more then once as there was an air of determination in the class today to get the steps and routine just right. I was most pleased with this new energy. Roll on next week.
Good turn out today, even though everyone kind of trickled in. We of course RELEARNT : Games People Play by Mei Ling Leong which we had learnt on Monday. Then followed that by REVISING : Maneater, Hush Hush, Let's Rumba Tonight, Funky Fire Dance and Guantanamera. We ran thru several of them more then once as there was an air of determination in the class today to get the steps and routine just right. I was most pleased with this new energy. Roll on next week.
25th May 2010, Tues. 8:30pm - Beginner Dance Fit (Lucky Gardens).
Great class today!!! Not only did I manage to fit two of the ladies with proper shoes which improved their confidence and hence their performance too but we managed to achieve so much in terms of cardio stamina and core strength. We started the class off with several rounds of Coffee.dfld and we manged to get a little further then halfway with our new routine Honey Honey.dfld too. We even managed to include a short mid class stretching session which allowed me to teach everyone how to lenghten their bodies thru stretches. Then we finished off with a non stop 3 level session of core work. Great stuff!!!! I look forward to more classes like this weeks. Congratulations everyone :)
Great class today!!! Not only did I manage to fit two of the ladies with proper shoes which improved their confidence and hence their performance too but we managed to achieve so much in terms of cardio stamina and core strength. We started the class off with several rounds of Coffee.dfld and we manged to get a little further then halfway with our new routine Honey Honey.dfld too. We even managed to include a short mid class stretching session which allowed me to teach everyone how to lenghten their bodies thru stretches. Then we finished off with a non stop 3 level session of core work. Great stuff!!!! I look forward to more classes like this weeks. Congratulations everyone :)
25th May 2010,Tues. 10:30am - Intermediate LD/FIL (Kota Damansara).
Today we managed to complete our 4 walls of Catherine's Pain (A Puro Dolor) and practiced the styling that was taught last week. Everyone really worked hard, especially Cheryl Quan who had to learn the steps and attempt the styling all in under 1 hours. Well done babe. As I had some more time left with the ladies, I decided to work on something new for FIL and picked out 'Believe It Or Not' from my long list of songs I want to work on. We managed to cover the verse and half of the chorus before the end of class. We shall continue next week. I believe I-Vee IVee will be posting what we've learnt so far here so you can remember the steps.
Today we managed to complete our 4 walls of Catherine's Pain (A Puro Dolor) and practiced the styling that was taught last week. Everyone really worked hard, especially Cheryl Quan who had to learn the steps and attempt the styling all in under 1 hours. Well done babe. As I had some more time left with the ladies, I decided to work on something new for FIL and picked out 'Believe It Or Not' from my long list of songs I want to work on. We managed to cover the verse and half of the chorus before the end of class. We shall continue next week. I believe I-Vee IVee will be posting what we've learnt so far here so you can remember the steps.
24th May 2010,Mon. 10am - Intermediate Line Dance (RSGC).
Great turn out today. It's always a good class when everyone's there. Today we LEARNT : Games People Play by Mei Ling Leong which was a cute little cha cha. It had a rather brisk tempo which caught the ladies off guard when they first started to dance but they quickly caught on. They had some trouble (as did I) with a movement in the 5th bar but most compensated by modifying the step and getting past it. It was a fun dance without any tags or restarts but it did require a slightly higher level of focus then most cha cha's to remember when to hold and when not too. I'm sure we'll all do much better during our reviser class on Wed.
Great turn out today. It's always a good class when everyone's there. Today we LEARNT : Games People Play by Mei Ling Leong which was a cute little cha cha. It had a rather brisk tempo which caught the ladies off guard when they first started to dance but they quickly caught on. They had some trouble (as did I) with a movement in the 5th bar but most compensated by modifying the step and getting past it. It was a fun dance without any tags or restarts but it did require a slightly higher level of focus then most cha cha's to remember when to hold and when not too. I'm sure we'll all do much better during our reviser class on Wed.
WALK IT !
3 Moves to Strengthen Ankles
Your risk of ankle sprains increase with age, but you can help prevent them. To strengthen the supporting muscles, try these exercises. Do each 3 times a week.
1. The Crane - Sit in chair with 5 rolled socks in front of you. With toes of right foot, pick up socks one by one, and move 12 inches to create new pile. Switch feet.
2. The Inchworm - Still sitting, spread towel lenghtwise on floor. Starting with end closest to you, use toes to slowly scrunch towel, like an accordion. Do twice with each foot.
3. Balance Beam - Stand one-legged on folded towel for 30 seconds, feeling muscles in lower leg and ankle working to stabilize body. Do 3 times on each foot. For more of a challenge, close eyes.
3 Moves to Strengthen Ankles
Your risk of ankle sprains increase with age, but you can help prevent them. To strengthen the supporting muscles, try these exercises. Do each 3 times a week.
1. The Crane - Sit in chair with 5 rolled socks in front of you. With toes of right foot, pick up socks one by one, and move 12 inches to create new pile. Switch feet.
2. The Inchworm - Still sitting, spread towel lenghtwise on floor. Starting with end closest to you, use toes to slowly scrunch towel, like an accordion. Do twice with each foot.
3. Balance Beam - Stand one-legged on folded towel for 30 seconds, feeling muscles in lower leg and ankle working to stabilize body. Do 3 times on each foot. For more of a challenge, close eyes.
22nd May 2010,Sat. 3pm - Bronze Latin / Social Ballroom (RSGC).
Decent turn out today. We had visitors in the form of Lynn's daughters, which was nice. We REVISED : the social Waltz & Tango and even managed to run thru our Cha Cha bronze routine. Next week we'll start off with our Latin dances first before we run thru the rest.
Decent turn out today. We had visitors in the form of Lynn's daughters, which was nice. We REVISED : the social Waltz & Tango and even managed to run thru our Cha Cha bronze routine. Next week we'll start off with our Latin dances first before we run thru the rest.
20th May 2010,Thurs. 8pm - 3rd KL Boys Brigade Dance Team (RCS).
The team was a little less focused today with a clear difference between group 1 & 2 with group 1 putting in much more effort and coming out much stronger. We managed to complete the second section of our routine and the boys have much to practice. I managed to secure the services of Chris Ooi of ECX fame to help us in our next couple of sessions with the choreography of the hip hop section of our routine and the boys are very excited. Let's hope group 2 increases their efforts to blend better. We'll be taking a break on Sunday & Monday for the boys to prepare for their exams. Praying that the time we have left will be enough for the boys to pull this off. Next session is 27th with Chris.
The team was a little less focused today with a clear difference between group 1 & 2 with group 1 putting in much more effort and coming out much stronger. We managed to complete the second section of our routine and the boys have much to practice. I managed to secure the services of Chris Ooi of ECX fame to help us in our next couple of sessions with the choreography of the hip hop section of our routine and the boys are very excited. Let's hope group 2 increases their efforts to blend better. We'll be taking a break on Sunday & Monday for the boys to prepare for their exams. Praying that the time we have left will be enough for the boys to pull this off. Next session is 27th with Chris.
20th May 2010,Thurs 10am - Advanced Freestyle (Kota Damansara).
Small-ish class today with Vicky Yl Ng, Mary Shia, Joanne L.Y. Ng and Vivienne Loo 爱文 missing. We warmed up with 15 min of old dances and had quite a laugh at all the 'blanks' most of the girls went thru. We continued with our 'power' training session and added on many more movements and ended up using 45 min to complete the training. Luckily no one seemed to mind that it left us with only a little time for dancing as I believe everyone appreciated the benefits. We added on four more bars to our Sexy Signorita Samba which included some authentic Samba moves which everyone will need to work on but which i'm sure you'll all get, given time.
Small-ish class today with Vicky Yl Ng, Mary Shia, Joanne L.Y. Ng and Vivienne Loo 爱文 missing. We warmed up with 15 min of old dances and had quite a laugh at all the 'blanks' most of the girls went thru. We continued with our 'power' training session and added on many more movements and ended up using 45 min to complete the training. Luckily no one seemed to mind that it left us with only a little time for dancing as I believe everyone appreciated the benefits. We added on four more bars to our Sexy Signorita Samba which included some authentic Samba moves which everyone will need to work on but which i'm sure you'll all get, given time.
20th May 2010, 8:30am - Mid Beginners Dance Fit (Kota Damansara).
Class filled up slowly today but we did manage to complete our hour in time. We finished LEARNING : the steps of Honey Honey.dfld and managed to get several rounds in together with the tags and the walls. Great stuff ladies. Next week we work on upper body and coordination. We had a good steady 20 minutes of core work this week and everyone tried their very best. I'm always pleased with effort and I was very happy with the ladies today.
Class filled up slowly today but we did manage to complete our hour in time. We finished LEARNING : the steps of Honey Honey.dfld and managed to get several rounds in together with the tags and the walls. Great stuff ladies. Next week we work on upper body and coordination. We had a good steady 20 minutes of core work this week and everyone tried their very best. I'm always pleased with effort and I was very happy with the ladies today.
19th May 2010, Wed. 8pm - Intermediate Line Dance (RCS).
Full turn out today plus a visitor too, wow!!!! We finished LEARNING : Hush Hush by Dee Musk. I split the class into two sections. One to learn the written steps and the other to learn the simplified ones. I had Zyen Hoo around to help me lead the 'written step' group while i led the other so we managed to complete it. Even our visitor managed to get about 50% of the steps. We then went on to REVISED : Guantanamera.
Full turn out today plus a visitor too, wow!!!! We finished LEARNING : Hush Hush by Dee Musk. I split the class into two sections. One to learn the written steps and the other to learn the simplified ones. I had Zyen Hoo around to help me lead the 'written step' group while i led the other so we managed to complete it. Even our visitor managed to get about 50% of the steps. We then went on to REVISED : Guantanamera.
19th May 2010, Wed. 10am - Intermediate Reviser Line Dance (RSGC).
Decent turn out today. We revised our newest dance - Maneater.dfld and ran thru a few of our older ones a little slower so that those who had missed class could try and learn more then one dance in a session. Quite a challenge but everyone coped. Yay !
Decent turn out today. We revised our newest dance - Maneater.dfld and ran thru a few of our older ones a little slower so that those who had missed class could try and learn more then one dance in a session. Quite a challenge but everyone coped. Yay !
18th May 2010,Tues. 8:30pm - Beginner Dance Fit (Lucky Gardens).
Not a full class today, we were missing Shri Nivas and the ladies were crushed :) They really enjoy his enthusiasm and dedication and have started to count on his presence to give themselves a boost! We warmed up with DHSS.dfld and then continued to LEARN : Honey Honey.dfld and focused on the use of the triple step. So what we've covered so far is - 1. the side steps 2. the step & open point 3. f/wd rock & triple step. We managed to cover all three levels of the basic core exercises with very little grunting :D We shall continue with our new routine next week. Hope to have a full class !
Not a full class today, we were missing Shri Nivas and the ladies were crushed :) They really enjoy his enthusiasm and dedication and have started to count on his presence to give themselves a boost! We warmed up with DHSS.dfld and then continued to LEARN : Honey Honey.dfld and focused on the use of the triple step. So what we've covered so far is - 1. the side steps 2. the step & open point 3. f/wd rock & triple step. We managed to cover all three levels of the basic core exercises with very little grunting :D We shall continue with our new routine next week. Hope to have a full class !
18th May 2010, Tues. 10:30am - Intermediate LD/FIL (Kota Damansara).
We missed Cheryl Quan at class today but we still managed to have a really good session. We RELEARNT :Catherine's Pain (A Puro Dolor) by me and managed to work on quite a bit of rumba technique and styling. We've still got another bar to go which we'll complete next week. Hope to see everyone in class.
We missed Cheryl Quan at class today but we still managed to have a really good session. We RELEARNT :Catherine's Pain (A Puro Dolor) by me and managed to work on quite a bit of rumba technique and styling. We've still got another bar to go which we'll complete next week. Hope to see everyone in class.
17th May 2010, Mon. 8pm - 3rd KL Boys Brigade Dance Team (RCS).
The boys were eager to continue with their new routine and worked really hard at their second section which called on all their acting and dance skills and become something they are not. We had some really laughable moment but everyone really did their best. I shall not mentioned what we're working on. After all we are preparing for a competition and some things are best kept under wraps. We did get a visit from our Captain, Sir Aaron Ck Tan and they boys eagerly showed off what they had learnt and I shared with him our plans for the music. We also had the assistance of Mei Ling Leong who helped put the groups thru their paces while i worked on the choreography. On to the next session !!!!
The boys were eager to continue with their new routine and worked really hard at their second section which called on all their acting and dance skills and become something they are not. We had some really laughable moment but everyone really did their best. I shall not mentioned what we're working on. After all we are preparing for a competition and some things are best kept under wraps. We did get a visit from our Captain, Sir Aaron Ck Tan and they boys eagerly showed off what they had learnt and I shared with him our plans for the music. We also had the assistance of Mei Ling Leong who helped put the groups thru their paces while i worked on the choreography. On to the next session !!!!
MANEATER.dfld (Dec. 09)
Choreographer : Bronya Bishorek (guruofdance@gmail.com)
Music : Maneater Artist : Daryl Hall & John Oats Album : [Unknown]
Dance : 64 step, 4 wall, 2 tags [Dance Fit Line Dance] Moves : CW
(1-8) DIAGONAL BACK, TAP, DIAGONAL BACK, TAP, PEGGY WALK F/WD, TAP
1-4 Step RF back to R diagonal, tap LF next to R, step LF back to L diagonal,
tap RF next to L
5-8 Walk forward with a sexy swing in your hips - RF, LF, RF, tap LF
(9-16) DIAGONAL BACK, TAP, DIAGONAL BACK, TAP, PEGGY WALK F/WD, TAP
1-4 Step LF back to L diagonal, tap RF next to L, step RF back to R diagonal,
tap LF next to R
5-8 Walk forward with a sexy swing in your hips – LF, RF, LF, tap RF
(17-24) GRAPEVINE RIGHT, SICSSOR STEP
1-4 Step RF to R, cross LF behind R, step RF to R, cross LF over R
5-7 Step RF to R, step LF together, cross RF over L
8 Hold
(25-32) GRAPEVINE LEFT, SICSSOR STEP
1-4 Step LF to L, cross RF behind L, step LF to L, cross RF over L
5-7 Step LF to L, step RF together, cross LF over R
8 Hold
(33-40) JAZZY STEPS, HANDS – DOUBLE
1-2 Step RF to R (reach both hands up), hold
3-4 Cross tap LF behind R (throw both hands to your R, bend your elbows), hold
5-6 Step LF to L (reach both hands up), hold
7-8 Cross tap RF behind L (throw both hands to your L, bend your elbows), hold
(41-48) JAZZY STEPS, HANDS - SINGLE
1-2 ¼ turn R & step RF to R (reach LH up), hold [3:00]
3-4 Cross tap LF behind R (drop your LH & raise your R elbow & cover your face with your R hand), hold
5-6 Step LF to L (reach RH up), hold
7-8 Cross tap RF behind L (drop your RH & raise your L elbow & cover your face with your L hand)
(49-56) SIDE STRUT, CROSS STRUT, HITCH, WEAVE L
1-2 Tap RF to R, step RF to R
3-4 Cross tap LF over R, step LF over R
5 Hitch R knee
6-8 Cross RF behind L, step LF together, cross RF over L
(57-64) SIDE STRUT, CROSS STRUT, HITCH, WEAVE R
1-2 Tap LF to L, step LF to L
3-4 Cross tap RF over L, step RF over R
5 Hitch L knee
6-8 Cross LF behind R, step RF together, cross LF over R
TAG (At the ends of wall 3 & 5)
- Use steps # 33-48
End of dance Have fun!
Note : DFLD - Dance Fit Line Dances are dances I’ve created for fitness classes of the same name which are meant to target fitness thru dance. If you’d like more information on how this works, feel free to contact me or sign up for monthly class material.
Contact details : guruofdance@gmail.com +6014 222 9902
Choreographer : Bronya Bishorek (guruofdance@gmail.com)
Music : Maneater Artist : Daryl Hall & John Oats Album : [Unknown]
Dance : 64 step, 4 wall, 2 tags [Dance Fit Line Dance] Moves : CW
(1-8) DIAGONAL BACK, TAP, DIAGONAL BACK, TAP, PEGGY WALK F/WD, TAP
1-4 Step RF back to R diagonal, tap LF next to R, step LF back to L diagonal,
tap RF next to L
5-8 Walk forward with a sexy swing in your hips - RF, LF, RF, tap LF
(9-16) DIAGONAL BACK, TAP, DIAGONAL BACK, TAP, PEGGY WALK F/WD, TAP
1-4 Step LF back to L diagonal, tap RF next to L, step RF back to R diagonal,
tap LF next to R
5-8 Walk forward with a sexy swing in your hips – LF, RF, LF, tap RF
(17-24) GRAPEVINE RIGHT, SICSSOR STEP
1-4 Step RF to R, cross LF behind R, step RF to R, cross LF over R
5-7 Step RF to R, step LF together, cross RF over L
8 Hold
(25-32) GRAPEVINE LEFT, SICSSOR STEP
1-4 Step LF to L, cross RF behind L, step LF to L, cross RF over L
5-7 Step LF to L, step RF together, cross LF over R
8 Hold
(33-40) JAZZY STEPS, HANDS – DOUBLE
1-2 Step RF to R (reach both hands up), hold
3-4 Cross tap LF behind R (throw both hands to your R, bend your elbows), hold
5-6 Step LF to L (reach both hands up), hold
7-8 Cross tap RF behind L (throw both hands to your L, bend your elbows), hold
(41-48) JAZZY STEPS, HANDS - SINGLE
1-2 ¼ turn R & step RF to R (reach LH up), hold [3:00]
3-4 Cross tap LF behind R (drop your LH & raise your R elbow & cover your face with your R hand), hold
5-6 Step LF to L (reach RH up), hold
7-8 Cross tap RF behind L (drop your RH & raise your L elbow & cover your face with your L hand)
(49-56) SIDE STRUT, CROSS STRUT, HITCH, WEAVE L
1-2 Tap RF to R, step RF to R
3-4 Cross tap LF over R, step LF over R
5 Hitch R knee
6-8 Cross RF behind L, step LF together, cross RF over L
(57-64) SIDE STRUT, CROSS STRUT, HITCH, WEAVE R
1-2 Tap LF to L, step LF to L
3-4 Cross tap RF over L, step RF over R
5 Hitch L knee
6-8 Cross LF behind R, step RF together, cross LF over R
TAG (At the ends of wall 3 & 5)
- Use steps # 33-48
End of dance Have fun!
Note : DFLD - Dance Fit Line Dances are dances I’ve created for fitness classes of the same name which are meant to target fitness thru dance. If you’d like more information on how this works, feel free to contact me or sign up for monthly class material.
Contact details : guruofdance@gmail.com +6014 222 9902
17th May 2010, Mon. 10am - Intermediate Line Dance (RSGC).
We had a good turn out today with 2 of our Wed ladies coming in to join us. We LEARNT : Maneater.dfld by me and the ladies gamely swung into action with this rather high cardio dance. We managed all the walls and the tags in our second round. We went on to run thru some of our previous dances to refresh our memories - Let's Rumba Tonight, Hush Hush.
We had a good turn out today with 2 of our Wed ladies coming in to join us. We LEARNT : Maneater.dfld by me and the ladies gamely swung into action with this rather high cardio dance. We managed all the walls and the tags in our second round. We went on to run thru some of our previous dances to refresh our memories - Let's Rumba Tonight, Hush Hush.
From the desk of Ms B
NEWS & TRENDS
The Best Oil For Your Belly
Olive, a healthy oil for your heart, may also benefit your stomach. Microbiologist at the University Hospital of Valme in Seville, Spain, combined virgin olive oil with H.pylori - the bug that causes most peptic ulcers and some types of sotmach cancer - in a test tube of stomachlike acid. The oil knocked out eight different strains of the powerful bacteria, three of which even antibiotics coulnd't defeat. Researchers credit olive oil's high level of polyphenols, compunds that have strong antibacterial properties. Look for virgin or extra virgin on the label. These oils, from the first pressings of olives, pack the most polyphenols.
The Healthiest New Coffees
The evidence that coffee is good for you just keeps mounting. A recent study in the American Journal of Clinical Nutrition finds that consuming 2 to 3 daily cups of caffeinated drinks, including coffee, can cut your risk of dying from heart disease by at least 31%. Coffee may also significantly lower your likelihood of developing colon concer, according to another recent study, published in the International Journal of Cancer. For more health benefits try these three new custom brews.
- To avoid heartburn try : Gentle Java, which uses Guatemalan arabica beans that are steamed before they're roasted to neutralize acid and eliminate or reduce more then 70 hearthurn - and indigestion - causing irritants. Available in more than 10 varieties, including Wake Up Blend & Irish Creme (gentlejava.com)
- To reduce your cancer risk : Caffe Sanora, organic blends with up to 40% more antioxidants than other premium coffees. Falvours include House Blend & Expresso Roast (caffesanora.com)
- To get a protein boost : JavaSoy Coffee, a blend of roasted soybeans and Colombian and arabica coffee. Each 8-ounce serving provides 7 times the protein (2g) of a regular cup. It also has half the caffeine of regular coffee. Flavors include Breakfast Blend, French Vanilla & Caramel Cream (adlerfoods.com)
The Best Oil For Your Belly
Olive, a healthy oil for your heart, may also benefit your stomach. Microbiologist at the University Hospital of Valme in Seville, Spain, combined virgin olive oil with H.pylori - the bug that causes most peptic ulcers and some types of sotmach cancer - in a test tube of stomachlike acid. The oil knocked out eight different strains of the powerful bacteria, three of which even antibiotics coulnd't defeat. Researchers credit olive oil's high level of polyphenols, compunds that have strong antibacterial properties. Look for virgin or extra virgin on the label. These oils, from the first pressings of olives, pack the most polyphenols.
The Healthiest New Coffees
The evidence that coffee is good for you just keeps mounting. A recent study in the American Journal of Clinical Nutrition finds that consuming 2 to 3 daily cups of caffeinated drinks, including coffee, can cut your risk of dying from heart disease by at least 31%. Coffee may also significantly lower your likelihood of developing colon concer, according to another recent study, published in the International Journal of Cancer. For more health benefits try these three new custom brews.
- To avoid heartburn try : Gentle Java, which uses Guatemalan arabica beans that are steamed before they're roasted to neutralize acid and eliminate or reduce more then 70 hearthurn - and indigestion - causing irritants. Available in more than 10 varieties, including Wake Up Blend & Irish Creme (gentlejava.com)
- To reduce your cancer risk : Caffe Sanora, organic blends with up to 40% more antioxidants than other premium coffees. Falvours include House Blend & Expresso Roast (caffesanora.com)
- To get a protein boost : JavaSoy Coffee, a blend of roasted soybeans and Colombian and arabica coffee. Each 8-ounce serving provides 7 times the protein (2g) of a regular cup. It also has half the caffeine of regular coffee. Flavors include Breakfast Blend, French Vanilla & Caramel Cream (adlerfoods.com)
16th May 2010, Sun. 2:30pm - 3rd KL Boya Brigade Dance Team (YMCA).
After the boys managed to get thru the audition rounds for the PESTA they decided to call me in to attempt to spruce up their routine and give them a better chance in the finals. We confirmed that we were allowed to change the routine in order to give us a better chance against the other teams and that was all the encouragement we needed. With a team of 10 and 2 reserves we got to work after a brief circle talk about what to expect. I was inspired with the tune I had used earlier in the day and decided to use Loose My Breath by Destiny's Child as the intro and got the boys to put a whole load more energy into it. The boys enthusiasm was a delight to work with and I'm looking forward to working with them next week.
After the boys managed to get thru the audition rounds for the PESTA they decided to call me in to attempt to spruce up their routine and give them a better chance in the finals. We confirmed that we were allowed to change the routine in order to give us a better chance against the other teams and that was all the encouragement we needed. With a team of 10 and 2 reserves we got to work after a brief circle talk about what to expect. I was inspired with the tune I had used earlier in the day and decided to use Loose My Breath by Destiny's Child as the intro and got the boys to put a whole load more energy into it. The boys enthusiasm was a delight to work with and I'm looking forward to working with them next week.
16th May 2010, Sun. 10:30am - Intermediate Freestyle (Kota Damansara).
We had a very pleasant start to class today, in Kana Curry House with Zyen Hoo, Pei Ru Tan, I-Vee IVeeand Tracy Ho :) Oh its been ages since i sat down and socialized with my girls. It was a great start to my Sunday. We did, however, get into the studio and managed a great workout which left a couple of 'jellyfish' on the floor :D Since it had been a while since i had taught this class i decided to start a new routine to one of my favourite tunes - Loose My Breath by Destiny's Child. We managed to complete the instrumental intro to the song. Well done girls, it was great working with you all again. Looking forward to next week.
We had a very pleasant start to class today, in Kana Curry House with Zyen Hoo, Pei Ru Tan, I-Vee IVeeand Tracy Ho :) Oh its been ages since i sat down and socialized with my girls. It was a great start to my Sunday. We did, however, get into the studio and managed a great workout which left a couple of 'jellyfish' on the floor :D Since it had been a while since i had taught this class i decided to start a new routine to one of my favourite tunes - Loose My Breath by Destiny's Child. We managed to complete the instrumental intro to the song. Well done girls, it was great working with you all again. Looking forward to next week.
13th May 2010, Thurs. 10am - Advanced Freestyle (Kota Damansara).
We missed Vicky Yl Ng and Mary Shia in class today. I decided to change the class format today to enable everyone to have more energy to cope with our new 'power' training session. Everyone did much better then last week and I was happy. We did manged to REVISE : Painting, Frim Fram & Argentinos. We then spent a bit of time running thru the first two parts of our PRESENT MEDLEY : Distance & Art of Love before we turned out attention to the last segment of our medley - SEXY SIGNORITA which is a fantastic pik me up song done to a samba rhythm. Everyone aced the introduction of the dance and were very pumped up :) Next week we continue..............
We missed Vicky Yl Ng and Mary Shia in class today. I decided to change the class format today to enable everyone to have more energy to cope with our new 'power' training session. Everyone did much better then last week and I was happy. We did manged to REVISE : Painting, Frim Fram & Argentinos. We then spent a bit of time running thru the first two parts of our PRESENT MEDLEY : Distance & Art of Love before we turned out attention to the last segment of our medley - SEXY SIGNORITA which is a fantastic pik me up song done to a samba rhythm. Everyone aced the introduction of the dance and were very pumped up :) Next week we continue..............
HONEY HONEY.dfld (Jan. 2010)
Choreographer : Bronya Bishorek (guruofdance@gmail.com)
Music : Honey Honey Artist : Abba Album : Gold
Dance : 64 step, 1 wall, [low intermediate]
SIDE, STEP, SIDE, TAP. SIDE, STEP, SIDE, TAP.
1-4 Step RF to R, close LF to R, step RF to R, tap LF to R
(hold your RH up in front of you and circle it clockwise, like you’re
wiping a mirror. take 2 counts to complete one circle. be cute )
5-8 Step LF to L, close RF to L, step LF to L, tap RF to L
(do the same thing with your LH but go anti-clockwise)
STEP, POINT. STEP POINT. STEP POINT. STEP POINT.
1,2 Step RF to R (reach RH up), point LF to L diagonal (snap RH down)
3,4 Step LF to L (reach LH up), point RF to R diagonal (snap LH down)
5-8 Repeat 1-4
F/WD ROCK, COASTER STEP. F/WD ROCK, COASTER STEP
1,2 Step RF f/wd, recover to LF (point both hands f/wd)
3&4 Step RF back, step LF together, step RF f/wd (sweep both arms up & open to
the sides)
5,6 Step LF f/wd, recover to RF (point both hand f/wd)
7&8 Step LF back, step RF together, step LF f/wd (sweep both arms up & open to
the sides)
DIAGONAL STEPS F/WD, TAP. DIAGONAL STEPS F/WD, TAP.
1-4 Step RF to R diagonal [facing 11:00], close LF to R, step RF to R, tap LF to R
(roll your R shoulder)
5-8 Step LF to L diagonal [facing 1:00], close RF to L, step LF to L, tap RF to L
(roll your L shoulder)
DIAGONAL STEP BACK, TAP X 4
1-2 Step RF back to R diagonal, tap LF next to R [facing 1:00]
(swing both arms back to R shoulder and snap)
3-4 Step LF back to L diagonal, tap RF next to L [facing 11:00]
(swing both arms back to L shoulder and snap)
5-8 Repeat steps 1-4
HITCH, POINT, HITCH, STEP. HITCH, POINT, HITCH, STEP.
1-4 Hitch R knee, point RF to R (swivel shoulders to L and press RH down), hitch
R knee, step RF in place
5-8 Hitch L knee, point LF to L (swivel shoulders to R and press LF down), hitch
L knee, step LF in place
F/WD ROCK, ½ TURN SHUFFLE R. F/WD ROCK, ½ TURN SHUFFLE L.
1,2 Step RF f/wd, recover to LF
3&4 ¼ turn R & step RF to side, close LF to R, ¼ turn R & step RF f/wd [6:00]
5,6 Step LF f/wd, recover to RF
7&8 ¼ turn L & step LF to side, close RF to L, ¼ turn L & step LF f/wd [12:00]
CROSS ROCK, SAILOR STEP. CROSS ROCK, SAILOR STEP.
1,2 Step RF across LF, recover to LF
3&4 Step RF back & across, step LF to RF, step RF f/wd
5,6 Step LF across RF, recover to RF
7&8 Step LF back & across, step RF to LF, step LF f/wd
TAG – at the ends of walls 2 and 4
1-4 Step RF to R, tap LF to R, step LF to L, tap RF to L
Choreographer : Bronya Bishorek (guruofdance@gmail.com)
Music : Honey Honey Artist : Abba Album : Gold
Dance : 64 step, 1 wall, [low intermediate]
SIDE, STEP, SIDE, TAP. SIDE, STEP, SIDE, TAP.
1-4 Step RF to R, close LF to R, step RF to R, tap LF to R
(hold your RH up in front of you and circle it clockwise, like you’re
wiping a mirror. take 2 counts to complete one circle. be cute )
5-8 Step LF to L, close RF to L, step LF to L, tap RF to L
(do the same thing with your LH but go anti-clockwise)
STEP, POINT. STEP POINT. STEP POINT. STEP POINT.
1,2 Step RF to R (reach RH up), point LF to L diagonal (snap RH down)
3,4 Step LF to L (reach LH up), point RF to R diagonal (snap LH down)
5-8 Repeat 1-4
F/WD ROCK, COASTER STEP. F/WD ROCK, COASTER STEP
1,2 Step RF f/wd, recover to LF (point both hands f/wd)
3&4 Step RF back, step LF together, step RF f/wd (sweep both arms up & open to
the sides)
5,6 Step LF f/wd, recover to RF (point both hand f/wd)
7&8 Step LF back, step RF together, step LF f/wd (sweep both arms up & open to
the sides)
DIAGONAL STEPS F/WD, TAP. DIAGONAL STEPS F/WD, TAP.
1-4 Step RF to R diagonal [facing 11:00], close LF to R, step RF to R, tap LF to R
(roll your R shoulder)
5-8 Step LF to L diagonal [facing 1:00], close RF to L, step LF to L, tap RF to L
(roll your L shoulder)
DIAGONAL STEP BACK, TAP X 4
1-2 Step RF back to R diagonal, tap LF next to R [facing 1:00]
(swing both arms back to R shoulder and snap)
3-4 Step LF back to L diagonal, tap RF next to L [facing 11:00]
(swing both arms back to L shoulder and snap)
5-8 Repeat steps 1-4
HITCH, POINT, HITCH, STEP. HITCH, POINT, HITCH, STEP.
1-4 Hitch R knee, point RF to R (swivel shoulders to L and press RH down), hitch
R knee, step RF in place
5-8 Hitch L knee, point LF to L (swivel shoulders to R and press LF down), hitch
L knee, step LF in place
F/WD ROCK, ½ TURN SHUFFLE R. F/WD ROCK, ½ TURN SHUFFLE L.
1,2 Step RF f/wd, recover to LF
3&4 ¼ turn R & step RF to side, close LF to R, ¼ turn R & step RF f/wd [6:00]
5,6 Step LF f/wd, recover to RF
7&8 ¼ turn L & step LF to side, close RF to L, ¼ turn L & step LF f/wd [12:00]
CROSS ROCK, SAILOR STEP. CROSS ROCK, SAILOR STEP.
1,2 Step RF across LF, recover to LF
3&4 Step RF back & across, step LF to RF, step RF f/wd
5,6 Step LF across RF, recover to RF
7&8 Step LF back & across, step RF to LF, step LF f/wd
TAG – at the ends of walls 2 and 4
1-4 Step RF to R, tap LF to R, step LF to L, tap RF to L
13th May 2010, Thurs. 8:30am - Mid Beginner Dance Fit (Kota Damansara).
We managed to complete the basic routine for : HONEY HONEY.dfld today with most of the upper body work too but still have the tags and walls to deal with next week. Great determination was displayed by all and I felt very encouraged. Thank you ladies.
We managed to complete the basic routine for : HONEY HONEY.dfld today with most of the upper body work too but still have the tags and walls to deal with next week. Great determination was displayed by all and I felt very encouraged. Thank you ladies.
12th May 2010, Wed. 8pm - Intermediate Line Dance (RCS).
We had a full turn out today. I'm was pleased that Chong, thought unwell, came too and stayed to watch the steps of our newest dance : Hush Hush. Everyone really tried their best here and it helped to have the class in two seperate groups - 1. dancing according to SS and 2. dancing a simplied version. Adam brought a visitor with him from Turkey and we hope we impressed on him the 'real' line dancing of this day and age. Nothing folksy about it at all :)
We had a full turn out today. I'm was pleased that Chong, thought unwell, came too and stayed to watch the steps of our newest dance : Hush Hush. Everyone really tried their best here and it helped to have the class in two seperate groups - 1. dancing according to SS and 2. dancing a simplied version. Adam brought a visitor with him from Turkey and we hope we impressed on him the 'real' line dancing of this day and age. Nothing folksy about it at all :)
12th May 2010, Wed. 10am - Intermediate Reviser Line Dance (RSGC).
Good turn out today and we also saw the return of our long missing Serene Lim who had been away for a couple of weeks. We managed to REVISED : Let's Rumba Tonight, Hush Hush, Guantanamera, Funky Project, Honey Honey, Funky Fire Dance, Dont Play With Fire & Sister Kate. I messed up quite a bit today as my mind kept drifting to my uncomfortable gutt, my apologies ladies. I'm sure i'll be more focused next week. Everyone else did really good :) Next week we will learn Maneater.dfld !
Good turn out today and we also saw the return of our long missing Serene Lim who had been away for a couple of weeks. We managed to REVISED : Let's Rumba Tonight, Hush Hush, Guantanamera, Funky Project, Honey Honey, Funky Fire Dance, Dont Play With Fire & Sister Kate. I messed up quite a bit today as my mind kept drifting to my uncomfortable gutt, my apologies ladies. I'm sure i'll be more focused next week. Everyone else did really good :) Next week we will learn Maneater.dfld !
11th May 2010, Tues. 8:30pm - Beginner Dance Fit (Lucky Gardens).
I instructed this class today rather then lead it as my intestines were still settling down. They tried their best but it was tough to run the routine to the point of fatigue when there's no one to follow. Good attempt thought everyone :) We started to learn our next routine this week : Honey Honey.dfld and managed to get about 4 bars done without upper body. We then progressed to our core exercises and got quite a bit achieved here. Great! Class was extended today in order to progressively replace a class that was missed last month. We will be doing that for the rest of the month too, so classes will run till about 10pm till end of May.
I instructed this class today rather then lead it as my intestines were still settling down. They tried their best but it was tough to run the routine to the point of fatigue when there's no one to follow. Good attempt thought everyone :) We started to learn our next routine this week : Honey Honey.dfld and managed to get about 4 bars done without upper body. We then progressed to our core exercises and got quite a bit achieved here. Great! Class was extended today in order to progressively replace a class that was missed last month. We will be doing that for the rest of the month too, so classes will run till about 10pm till end of May.
10th May 2010,Mon. 10am - Intermediate Line Dance (RSGC).
I managed to make it right on time today for change :) Today we LEARNT : Let's Rumba Tonight by Bm Leong. A refreshingly simple dance which the ladies learnt in under 5 min. I added this song into the playlist purely because I knew they would love the music, and they did. I took the opportunity to make them all practice their coordination by getting everyone to do the upper body work that made this simple dance a thing of beauty. We then spent the rest of the time REVISING : Hush Hush, Guantanamera and Funky Fire Dance.
I managed to make it right on time today for change :) Today we LEARNT : Let's Rumba Tonight by Bm Leong. A refreshingly simple dance which the ladies learnt in under 5 min. I added this song into the playlist purely because I knew they would love the music, and they did. I took the opportunity to make them all practice their coordination by getting everyone to do the upper body work that made this simple dance a thing of beauty. We then spent the rest of the time REVISING : Hush Hush, Guantanamera and Funky Fire Dance.
From the desk of Ms B
NEWS & TRENDS
Fat-Fighting Spice
Capsaicin,the compound that heats up a chili pepper, may also help keep off pounds, according to a study in the Journal of Agricultural & Food Chemistry. When researchers exposed fat cells to Capsaicin in a lab, the cells died. It's hard to say if the spice has the same effect in humans - but we can hope!
Nuts That Soothe Your Nerves
Popping pistachios may limit the toll stress takes on you. Pen State nutritionist found that having a handful (1.5 ounces) daily for 1 month helped keep study subjects' blood pressure down in a stressful situation. With 3 ounces came an extra bonus : increased artery relaxation, which may lighten your heart's workload. A 1.5 ounce serving has 240 calories and 10g of fat.
Fat-Fighting Spice
Capsaicin,the compound that heats up a chili pepper, may also help keep off pounds, according to a study in the Journal of Agricultural & Food Chemistry. When researchers exposed fat cells to Capsaicin in a lab, the cells died. It's hard to say if the spice has the same effect in humans - but we can hope!
Nuts That Soothe Your Nerves
Popping pistachios may limit the toll stress takes on you. Pen State nutritionist found that having a handful (1.5 ounces) daily for 1 month helped keep study subjects' blood pressure down in a stressful situation. With 3 ounces came an extra bonus : increased artery relaxation, which may lighten your heart's workload. A 1.5 ounce serving has 240 calories and 10g of fat.
9th May 2010, 10:30am - Intermediate Freestyle (Kota Damansara).
I was working an event today and had left the class in the capable of of Zyen Hoo but was advised later that the majority were not coming so class was cancelled in the morning. We have many Mum's in this class and I'm sure they were off to celebrate Mothers Day with their families. We've also just received news of 2 soon to be mum's in our class. Congratulations Yvonne Chau & Fatin. Both are in their first trimester and are taking it easy but have chosen not to stop class. Good decision girls but rememeber to always listen to your body. We are now just awaiting similar news from Florence Chin soon, we hope. I'll be back in class next week for the next 4 weeks so be prepared for some serious work to come :)
I was working an event today and had left the class in the capable of of Zyen Hoo but was advised later that the majority were not coming so class was cancelled in the morning. We have many Mum's in this class and I'm sure they were off to celebrate Mothers Day with their families. We've also just received news of 2 soon to be mum's in our class. Congratulations Yvonne Chau & Fatin. Both are in their first trimester and are taking it easy but have chosen not to stop class. Good decision girls but rememeber to always listen to your body. We are now just awaiting similar news from Florence Chin soon, we hope. I'll be back in class next week for the next 4 weeks so be prepared for some serious work to come :)
8th May 2010, 3pm - Social Ballroom & Bronze Latin (RSGC).
Decent turn out today with only Janet Foo and Kooi Bee missing. We added on another section of the Social Waltz today. Everyone worked really hard to get it to stick and I was most pleased at the end of the lesson. Good good good. Next week we practice it again and run thru our older dances too before we move on.
Decent turn out today with only Janet Foo and Kooi Bee missing. We added on another section of the Social Waltz today. Everyone worked really hard to get it to stick and I was most pleased at the end of the lesson. Good good good. Next week we practice it again and run thru our older dances too before we move on.
6th May 2010, 10am - Advanced L2 Freestyle (Kota Damansara).
We were missing 'big sister' Vicky Yl Ng today and will be without her for several weeks as she goes in for corrective eye surgery. We all hope she will sail thru and recover speedily. Great attendance again. Our warm up & cardio section REVISED : Ice Cream, Argentinos, Frim Fram, Tea For Two, Teressa & Go The Distance. In our CORE section we used 'power' training moves today and everyone discovered their 'inner' capabilities. Thanks for trying your best girls. We managed to COMPLETE : Art of Love and i'm really happy with the routine and everyone's effort. Great job. Can't wait to blend the whole medley together.
We were missing 'big sister' Vicky Yl Ng today and will be without her for several weeks as she goes in for corrective eye surgery. We all hope she will sail thru and recover speedily. Great attendance again. Our warm up & cardio section REVISED : Ice Cream, Argentinos, Frim Fram, Tea For Two, Teressa & Go The Distance. In our CORE section we used 'power' training moves today and everyone discovered their 'inner' capabilities. Thanks for trying your best girls. We managed to COMPLETE : Art of Love and i'm really happy with the routine and everyone's effort. Great job. Can't wait to blend the whole medley together.
6th May 2010, 8:30am - High Beginners Dance Fit (Kota Damansara).
This has been a week of great attendance. I'm most pleased this class continued the trend. Today we LEARNT : Honey Honey.dfld but didn't manage to complete it as there were several syncopated steps in this dance that took some time to 'stick'. We'll continue with this routine for the rest of the month so that'll be easier to cope with the next routine. We also spent quite a bit of time focusing on the right technique for our core exercises which i felt were appreciated and the ladies got an effective workout today. Thanks dears. See you next week.
This has been a week of great attendance. I'm most pleased this class continued the trend. Today we LEARNT : Honey Honey.dfld but didn't manage to complete it as there were several syncopated steps in this dance that took some time to 'stick'. We'll continue with this routine for the rest of the month so that'll be easier to cope with the next routine. We also spent quite a bit of time focusing on the right technique for our core exercises which i felt were appreciated and the ladies got an effective workout today. Thanks dears. See you next week.
5th May 2010, 8pm - Intermediate Line Dance (RCS).
Good attendance today with only Janet Foo and Jane missing. We spent most of the time REVISING : Funky Project, Guantanamera & Funky Fire Dance. We managed to LEARN : the first two bars of Hush Hush and I gave some of the ladies the easier options to help them thru this dance. We'll continue with the remaining 4 bars next week. The step sheet is not very well phrased so I suggest you learn this dance directly from me before you look at it. See you next week!
Good attendance today with only Janet Foo and Jane missing. We spent most of the time REVISING : Funky Project, Guantanamera & Funky Fire Dance. We managed to LEARN : the first two bars of Hush Hush and I gave some of the ladies the easier options to help them thru this dance. We'll continue with the remaining 4 bars next week. The step sheet is not very well phrased so I suggest you learn this dance directly from me before you look at it. See you next week!
5th May 2010, 10am - Intermediate Reviser Line Dance (RSGC).
Good turn out today :) We did lots of work too and REVISED : Chica Boom Boom, Booty Music, Sister Kate, Dont Play With Fire, Honey Honey, Funky Fire Dance, Funky Project, Guantanamera & Hush Hush. Yup, we worked hard. Great effort ladies !!!!!!
Good turn out today :) We did lots of work too and REVISED : Chica Boom Boom, Booty Music, Sister Kate, Dont Play With Fire, Honey Honey, Funky Fire Dance, Funky Project, Guantanamera & Hush Hush. Yup, we worked hard. Great effort ladies !!!!!!
4th May 2010, 8:30pm - Beginner Dance Fit (Lucky Gardens).
Really small turn out today with only Shri and Shirley with me today. So, we tweaked our DHSS.dfld up a notch by adding further coordinated upper body movements and managed a really decent cardio workout. We followed that with a killer core workout on the floor and they both really came thru - you guys are GREAT !
Really small turn out today with only Shri and Shirley with me today. So, we tweaked our DHSS.dfld up a notch by adding further coordinated upper body movements and managed a really decent cardio workout. We followed that with a killer core workout on the floor and they both really came thru - you guys are GREAT !
4th May 2010, 10:30am - Intermediate LD/FIL (Kota Damansara).
We had a visitor today, Brenda, who popped by for a trial. In honor of her brief visit I TAUGHT : Dance With You by Daniel Trepat which was fairly simple. Once our visitor left however, I taught the ladies the styling and pumped up the energy level and we ended up having a really good, hot, sweaty time. Great dancing ladies. See you all next week.
We had a visitor today, Brenda, who popped by for a trial. In honor of her brief visit I TAUGHT : Dance With You by Daniel Trepat which was fairly simple. Once our visitor left however, I taught the ladies the styling and pumped up the energy level and we ended up having a really good, hot, sweaty time. Great dancing ladies. See you all next week.
3rd May 2010, 10am - Intermediate Line Dance (RSGC).
Since we missed a class last Wed due to my trip to Vietnam, we spent today COMPLETING : Hush Hush. We managed to get all the walls and the restart after about 3 rounds. Well done ladies, I'm most happy. We also REVISED : Guantanamera and for the first time, everyone felt like they had finally 'got it'. How exciting :) We'll be doing a whole lot of revising this Wed so be prepared to sweat !
Since we missed a class last Wed due to my trip to Vietnam, we spent today COMPLETING : Hush Hush. We managed to get all the walls and the restart after about 3 rounds. Well done ladies, I'm most happy. We also REVISED : Guantanamera and for the first time, everyone felt like they had finally 'got it'. How exciting :) We'll be doing a whole lot of revising this Wed so be prepared to sweat !
ANNOUNCEMENT :
I will be away in Vietnam attending the the ADC Super Series, Vietnam Leg from 27th April - 2nd May. Take note that all classes are cancelled during this time. I resume teaching on 3rd May. NOTE : The Intermediate Freestyle on Sunday will continue and will be lead by Sze Yen. If you are unable to attend, please advise her directly.
I will be away in Vietnam attending the the ADC Super Series, Vietnam Leg from 27th April - 2nd May. Take note that all classes are cancelled during this time. I resume teaching on 3rd May. NOTE : The Intermediate Freestyle on Sunday will continue and will be lead by Sze Yen. If you are unable to attend, please advise her directly.
26th April 2010, 10am - Intermediate Line Dance (RSGC).
Due to the cancellation of our reviser class last week, we spent today RELEARNING : Hush Hush. We had to teach it for the first time to a couple of the ladies who had been absent last week anyway and we did fairly well. We got into the second wall where there's a restart. The comprehension level was much higher as I managed to break down the phrasing of the steps a bit clearer then the step sheet does for the ladies and 'everything became clearer'. Great persistance ladies. Well done.
Due to the cancellation of our reviser class last week, we spent today RELEARNING : Hush Hush. We had to teach it for the first time to a couple of the ladies who had been absent last week anyway and we did fairly well. We got into the second wall where there's a restart. The comprehension level was much higher as I managed to break down the phrasing of the steps a bit clearer then the step sheet does for the ladies and 'everything became clearer'. Great persistance ladies. Well done.
From the desk of Ms B
NEWS & TRENDS
Happy News for Fit People
You already know that breaking a sweat can turn a stressful day into a distant memory. Now, a study hints that exercise helps protect your heart from the physical damage that mental strain can cause, too.
Whenever you're emotionally taxed, your immune systems churns out inflammatory chemicals that can contribute to clogged arteries. But if you're fit, you may be protected : When researchers at University College London measured mental stress in middle-aged adults, the fittest volunteers had one-fifth the amount of these chemicals in their blood as those who weren't as active. Exercise may tune up the nervous system so it can take a reasonable amount of stress in stride, instead of putting your immune system on red alert. To get the same benefit, work out vigorously (jog, cycle) at least twice a week.
Step Away From Your Desk
If you spend your day planted in a chair, you could increase your risk of Deep Vein Thrombosis (DVT) - a condition that causes swelling, pain and potentially fatal blood vessel damage. More often seen in passengers on long-distance plane flights, DVT can also occur in office workers who sit for at least 3 hours with out getting up. Inactivity slows circulation, which can lead to a blood clot, typically in the lower leg or thigh. Fend it off : Take a walk every hour or so (set a reminder in your electronic calender ifyou need a nudge).
Happy News for Fit People
You already know that breaking a sweat can turn a stressful day into a distant memory. Now, a study hints that exercise helps protect your heart from the physical damage that mental strain can cause, too.
Whenever you're emotionally taxed, your immune systems churns out inflammatory chemicals that can contribute to clogged arteries. But if you're fit, you may be protected : When researchers at University College London measured mental stress in middle-aged adults, the fittest volunteers had one-fifth the amount of these chemicals in their blood as those who weren't as active. Exercise may tune up the nervous system so it can take a reasonable amount of stress in stride, instead of putting your immune system on red alert. To get the same benefit, work out vigorously (jog, cycle) at least twice a week.
Step Away From Your Desk
If you spend your day planted in a chair, you could increase your risk of Deep Vein Thrombosis (DVT) - a condition that causes swelling, pain and potentially fatal blood vessel damage. More often seen in passengers on long-distance plane flights, DVT can also occur in office workers who sit for at least 3 hours with out getting up. Inactivity slows circulation, which can lead to a blood clot, typically in the lower leg or thigh. Fend it off : Take a walk every hour or so (set a reminder in your electronic calender ifyou need a nudge).
25th April 2010, 10:30am - Intermediate Freestyle (Kota Damansara).
Class started late today with everyone trickling in due to 'oversleeping' *shakes head*. We started off with a brief cardio session using Coffee.dfld and then i put them thru a short Strength Training session to attempt to increase the girls overall muscle strength. Even i'm feeling the ache now :) We spent the better part of the class going through the technique for the steps that were taught by Zyen Hoo over the past two weeks in my absence. It was a lot to absorb and it showed in their final round of the dance but I'm glad to see everyone REALLY trying. Keep it up girls. I'll be back to check on you via webcam while i'm away :)
Class started late today with everyone trickling in due to 'oversleeping' *shakes head*. We started off with a brief cardio session using Coffee.dfld and then i put them thru a short Strength Training session to attempt to increase the girls overall muscle strength. Even i'm feeling the ache now :) We spent the better part of the class going through the technique for the steps that were taught by Zyen Hoo over the past two weeks in my absence. It was a lot to absorb and it showed in their final round of the dance but I'm glad to see everyone REALLY trying. Keep it up girls. I'll be back to check on you via webcam while i'm away :)
24th April 2010, 3pm - Bronze Latin & Social Ballroom (RSGC).
We had a good group together today with only the Lim's missing due to illness. Get well soon Mr Lim. After a short break for other work, I continued TEACHING : the right outside turn and the left inside turn in the Social Waltz. It took a better part of the class time for everyone to get it but they did in the end. Great job ladies. We also managed to REVISE : the Social Tango but didn't have the time or energy to partner dance it. We're off next week, 1st May, everyone. See you next on 8th May. Practice !
We had a good group together today with only the Lim's missing due to illness. Get well soon Mr Lim. After a short break for other work, I continued TEACHING : the right outside turn and the left inside turn in the Social Waltz. It took a better part of the class time for everyone to get it but they did in the end. Great job ladies. We also managed to REVISE : the Social Tango but didn't have the time or energy to partner dance it. We're off next week, 1st May, everyone. See you next on 8th May. Practice !
22nd April 2010, 10am - Advance Freestyle (Kota Damansara).
We had a good turn out today but Mary broke the classes 'perfect attendance' record by being outstation this week :D We still managed a really good workout with PAST DANCES : Tea For Two, Teressa & Breathless. We also REVISED : Ballroom Medley & Go The Distance. We continued to WORK ON : Art of Love and managed to add on 2 x 8's. Its slow going with this dance cos its such a challenging speed and many new steps are being learnt in this contemporary piece. You're all doing a great job girls. Couldn't ask for a better group to work with for this piece. REMINDER - there's no class next week. Those of you going off to Vietnam - have a safe, enjoyable trip. See you all in May.
We had a good turn out today but Mary broke the classes 'perfect attendance' record by being outstation this week :D We still managed a really good workout with PAST DANCES : Tea For Two, Teressa & Breathless. We also REVISED : Ballroom Medley & Go The Distance. We continued to WORK ON : Art of Love and managed to add on 2 x 8's. Its slow going with this dance cos its such a challenging speed and many new steps are being learnt in this contemporary piece. You're all doing a great job girls. Couldn't ask for a better group to work with for this piece. REMINDER - there's no class next week. Those of you going off to Vietnam - have a safe, enjoyable trip. See you all in May.
22nd April 2010, 8:30pm - Beginners Dance Fit (Kota Damansara).
Good turn out today with only Metina missing. We LEARNT : Funky Music.dfld today for our cardio and did some good core work and added on a new exercise for our butts too. Good work all. Remember - there's no class next week. See you all again in May.
Good turn out today with only Metina missing. We LEARNT : Funky Music.dfld today for our cardio and did some good core work and added on a new exercise for our butts too. Good work all. Remember - there's no class next week. See you all again in May.
21st April 2010, 8pm - Intermediate Line Dance (RCS).
Sparce turn out at class today with just the core group in attendance. We REVISED : Chica Boom Boom & Funky Fire Dance and COMPLETED : Guantanamera and even managed to LEARN : Funky Project. Great work ladies. You dont normally work this hard :) so i'm proud of you. Hope the aches and pains are too bad tomorrow :D
Sparce turn out at class today with just the core group in attendance. We REVISED : Chica Boom Boom & Funky Fire Dance and COMPLETED : Guantanamera and even managed to LEARN : Funky Project. Great work ladies. You dont normally work this hard :) so i'm proud of you. Hope the aches and pains are too bad tomorrow :D
20th April 2010, 8:30pm - Beginners Dance Fit (Lucky Garden, Bangsar).
We had a huge turn out today with a group of 5 friends joining us for a trial lesson. It was a challenge teaching them the whole routine but they gamely attempted everything that the rest of the class had been working on for the past 4 lessons. Great stuff ladies. I saw a MARKED improvement in everyone of the core group and I can only pin it to the fact that we had a double lesson last week which may have helped them reaffirm everything we've been learning over the past month. FANTASTIC all :) Take note : NO CLASS NEXT WEEK (27th April). We'll meet again in May and I hope you all wont have forgotten too much.
We had a huge turn out today with a group of 5 friends joining us for a trial lesson. It was a challenge teaching them the whole routine but they gamely attempted everything that the rest of the class had been working on for the past 4 lessons. Great stuff ladies. I saw a MARKED improvement in everyone of the core group and I can only pin it to the fact that we had a double lesson last week which may have helped them reaffirm everything we've been learning over the past month. FANTASTIC all :) Take note : NO CLASS NEXT WEEK (27th April). We'll meet again in May and I hope you all wont have forgotten too much.
20th April 2010, 10:30am - Intermediate LD & FIL (Kota Damansara).
Good turn out in class today with only Cheryl Quan missing due to illness. We had a visit from Zyen Hoo so we had a nice full class today. We started off with our warm up CHICA BOOM BOOM and then REVISED : Funky Fire Dance and finished LEARNING : Catherine's Pain. Still lots of technique and styling to go with this one. Remember, we have no class next week girls. See you next in May. Please practice occasionally.
Good turn out in class today with only Cheryl Quan missing due to illness. We had a visit from Zyen Hoo so we had a nice full class today. We started off with our warm up CHICA BOOM BOOM and then REVISED : Funky Fire Dance and finished LEARNING : Catherine's Pain. Still lots of technique and styling to go with this one. Remember, we have no class next week girls. See you next in May. Please practice occasionally.
19th April 2010, 10am - Intermediate Line Dance (RSGC).
Small class today but happy to see the return of Lynn Wong after a bout of illness. We LEARNT : Hush Hush, an intricate dance with many turns but appropriate to the lovely music. The step sheet was not phrased properly so it was a little difficult to understand how the routine flowed but we all worked it out together. We shall continue on Wednesday and attempt the other 3 walls. Great class ladies :)
Small class today but happy to see the return of Lynn Wong after a bout of illness. We LEARNT : Hush Hush, an intricate dance with many turns but appropriate to the lovely music. The step sheet was not phrased properly so it was a little difficult to understand how the routine flowed but we all worked it out together. We shall continue on Wednesday and attempt the other 3 walls. Great class ladies :)
From the desk of Ms B
Does it matter WHEN i take my multi-vitamin ?
YES! Taking one in the morning ensures that your body has the vitamins and minerals it needs to function properly throughout the day. Don't take it on an empty stomach, though; besides causing nausea and heartburn, certain vitamins - including A,D & E - need fat or other nutrients in order to be broken down and fully absorbed. Pop your multi after eating a breakfast that includes protein, carbs, and fat.
YES! Taking one in the morning ensures that your body has the vitamins and minerals it needs to function properly throughout the day. Don't take it on an empty stomach, though; besides causing nausea and heartburn, certain vitamins - including A,D & E - need fat or other nutrients in order to be broken down and fully absorbed. Pop your multi after eating a breakfast that includes protein, carbs, and fat.
18th April 2010, 10:30am - Intermediate Freestyle (Kota Damansara).
I was unable to attend this class due to a competitive event in Bukit Jalil and had to pass the class to my senior student Zyen Hoo who gave everyone a good cardio workout with HONEY HONEY.dfld and continued with our dance TILT YA HEAD. I shall be back in class for sure on the 25th girls. Have your questions ready for help with technique.
I was unable to attend this class due to a competitive event in Bukit Jalil and had to pass the class to my senior student Zyen Hoo who gave everyone a good cardio workout with HONEY HONEY.dfld and continued with our dance TILT YA HEAD. I shall be back in class for sure on the 25th girls. Have your questions ready for help with technique.
COFFEE.dfld
Here are some basic notes :
1. Walks (1-3 forward, 4 tap LF, 5-7 backward, 8 tap RF) w arms
2. Side walks (1-3 R side, 4 tap LF, 5-7 L side, 8 tap RF) w claps
3. Diagonals, forward (1-3 R diagonal, 4 tap LF, 5-7 L diagonal, 8 tap RF) w snaps
4. Diagonals, backward (1-3 R diagonal, 4 tap LF, 5-7 R diagonal, 8 tap RF) w snaps
5. Step & point (1-step RF in place,2-point LF to L,3-step LF in place,4-point RF to R)
6. Cross rock (1-cross RF over LF, 2-recover to LF, 3-step RF to R, 4-tap LF, repeat)
7. Hitch & step (1-hitch R knee, 2-step RF to R, 3-hitch L knee, 4-step LF to L, repeat)
8. Combo (1-touch R heel across LF, 2-step RF to R, 3-hitch L knee, 4-tap LF, repeat)
Happy practicing.
1. Walks (1-3 forward, 4 tap LF, 5-7 backward, 8 tap RF) w arms
2. Side walks (1-3 R side, 4 tap LF, 5-7 L side, 8 tap RF) w claps
3. Diagonals, forward (1-3 R diagonal, 4 tap LF, 5-7 L diagonal, 8 tap RF) w snaps
4. Diagonals, backward (1-3 R diagonal, 4 tap LF, 5-7 R diagonal, 8 tap RF) w snaps
5. Step & point (1-step RF in place,2-point LF to L,3-step LF in place,4-point RF to R)
6. Cross rock (1-cross RF over LF, 2-recover to LF, 3-step RF to R, 4-tap LF, repeat)
7. Hitch & step (1-hitch R knee, 2-step RF to R, 3-hitch L knee, 4-step LF to L, repeat)
8. Combo (1-touch R heel across LF, 2-step RF to R, 3-hitch L knee, 4-tap LF, repeat)
Happy practicing.
15th April 2010, 10am - (Replacement) Beginners Dance Fit (Lucky Garden, Bangsar).
This was the second class this week for this group and we managed to finish the routine for Coffee.dfld. Great stuff everyone. Your progress has been WONDERFUL! They looked encouraged to day so I added on the 3rd level of difficulty to their core exercises. It was a struggle but no one complained. I'm really proud of you all :)
This was the second class this week for this group and we managed to finish the routine for Coffee.dfld. Great stuff everyone. Your progress has been WONDERFUL! They looked encouraged to day so I added on the 3rd level of difficulty to their core exercises. It was a struggle but no one complained. I'm really proud of you all :)
15th April 2010, 10am - Advanced Freestyle (Kota Damansara).
99% turn out today with just Vivienne Loo 爱文 missing today. Joanne L.Y. Ng reported several injuries so i decided to start the class off with some stretching to make sure no further damaged was done and also for the benefit of the others. We had a good workout by REVISING : Painting, Ice Cream, Frim Fram, Argentinos, Go The Distance and went on to LEARN : a few more bars for our smooth funky Art of Love by Jordin Sparks. Everyone worked really really hard today and a lot was achieved in terms of improvement. Well done girls.
99% turn out today with just Vivienne Loo 爱文 missing today. Joanne L.Y. Ng reported several injuries so i decided to start the class off with some stretching to make sure no further damaged was done and also for the benefit of the others. We had a good workout by REVISING : Painting, Ice Cream, Frim Fram, Argentinos, Go The Distance and went on to LEARN : a few more bars for our smooth funky Art of Love by Jordin Sparks. Everyone worked really really hard today and a lot was achieved in terms of improvement. Well done girls.
15th April 2010, 8:30am - Higher Beginner Dance Fit (Kota Damansara).
Good turn out today. We saw the return of Mey Mey after several weeks away from class. We worked with BOOTY MUSIC today and continued to work on basic steps and transfer of weight with only one syncopated ball change move which seem to have a few stumped when they struggled with it on their left. Keep working on it ladies, you'll get it by next week for sure. Good core work and some new stretches were added which everyone managed. See you next week :)
Good turn out today. We saw the return of Mey Mey after several weeks away from class. We worked with BOOTY MUSIC today and continued to work on basic steps and transfer of weight with only one syncopated ball change move which seem to have a few stumped when they struggled with it on their left. Keep working on it ladies, you'll get it by next week for sure. Good core work and some new stretches were added which everyone managed. See you next week :)
14th April 2010, 10am - Intermediate Reviser Line Dance (RSGC).
Low attendance today with one away for a holiday, another away ill and another away caring for an ill one. However, Serene who had been missing for the past couple of lessons managed to pick up 3 dances - well done. Today we REVISED : Do You Like It Like That, Guantanamera, Funky Project, Funky Fire Dance, Honey Honey, Dont Play With Fire, Sister Kate and Booty Music which all added up to one heck of a good workout. Congratulations ladies :)
Low attendance today with one away for a holiday, another away ill and another away caring for an ill one. However, Serene who had been missing for the past couple of lessons managed to pick up 3 dances - well done. Today we REVISED : Do You Like It Like That, Guantanamera, Funky Project, Funky Fire Dance, Honey Honey, Dont Play With Fire, Sister Kate and Booty Music which all added up to one heck of a good workout. Congratulations ladies :)
13th April 2010, 8:30pm - Beginners Dance Fit (Lucky Garden, Bangsar).
Good class today with several new movements being taught today. We continued to use DHSS as our work in progress piece and LEARNT : how to - 1. step & point and 2. cross rock. I managed to push everyone into another level of core floor work and didn't get too many groans this time. I'm assuming everyone is getting stronger :) which means I can push on to the next level. Remember we have a replacement class this Thursday 15th at 8:30pm.
Good class today with several new movements being taught today. We continued to use DHSS as our work in progress piece and LEARNT : how to - 1. step & point and 2. cross rock. I managed to push everyone into another level of core floor work and didn't get too many groans this time. I'm assuming everyone is getting stronger :) which means I can push on to the next level. Remember we have a replacement class this Thursday 15th at 8:30pm.
13th April 2010, 10am - Intermediate LD & FIL (Kota Damansara).
Slow start to the class today as we waited for everyone to arrive and also to switch studio's cos the fan in our usual one wasn't working and it was just soooooo hot. We were missing I-Vee Vee and Cheryl Quan today as they weren't feeling too well. Get well soon girls. We started off with our WARM UP : Chica Boom Boom and REVISED : Funky Fire Dance and because of a request LEARNT : Catherine's Pain by Bronya Bishorek danced to the SONG : A Puro Dolor. This is a FIL dance so we moved slowly while everyone did their best to absorb all the technique that was being explained at the same time. Congratulations to the new girls who have never experienced FIL before for doing their best to understand and apply what was taught. Go to www.guruofdance.com to get the step sheet for this dance if you need it.
Slow start to the class today as we waited for everyone to arrive and also to switch studio's cos the fan in our usual one wasn't working and it was just soooooo hot. We were missing I-Vee Vee and Cheryl Quan today as they weren't feeling too well. Get well soon girls. We started off with our WARM UP : Chica Boom Boom and REVISED : Funky Fire Dance and because of a request LEARNT : Catherine's Pain by Bronya Bishorek danced to the SONG : A Puro Dolor. This is a FIL dance so we moved slowly while everyone did their best to absorb all the technique that was being explained at the same time. Congratulations to the new girls who have never experienced FIL before for doing their best to understand and apply what was taught. Go to www.guruofdance.com to get the step sheet for this dance if you need it.
12th April 2010, 10am - Intermediate Line Dance (RSGC).
Even though we managed to secure an additional air con unit in the MPH, it was still a stiffling day in class with the heat outside reaching 33 degrees. We LEARNT : Do You Like It Like This by Annemaree Sleeth and we decided to pump it up and use it as a cardio routine. Since it was a short routine we had time and REVISED : Guantanamera, Funky Project and Funky Fire Dance. Great stuff.
Even though we managed to secure an additional air con unit in the MPH, it was still a stiffling day in class with the heat outside reaching 33 degrees. We LEARNT : Do You Like It Like This by Annemaree Sleeth and we decided to pump it up and use it as a cardio routine. Since it was a short routine we had time and REVISED : Guantanamera, Funky Project and Funky Fire Dance. Great stuff.
Thursday, August 5, 2010
From the desk of Bronya (Ms B)
TAMING THE BIG THREE
(These three major health conditions can run in families - but they can also be delayed or prevented with a healthy lifestyle and screenings.)
CARDIOVASCULAR DISEASE
Facts : The leading cause of death and disability, claiming some 17 million lives a year, which is almost one-third of all deaths globally. About half of the world's cardiovascular burden occurs in the Asia Pacific region.
Genetics : Cardiovascular disease can have a genetic basis, but habits such as poor diet, low levels of exercise and smoking usually contribute to the onset of the disease.
Prevention : Eat healthily, exercise, control blood pressure, manage weight, check cholesterol, and don't smoke. If you or a family member has suffered a stroke or heart attack before age 60, or tested hight for cholesterol levels, see your doctor about assessing risks.
TYPE 2 DIABETES
Facts : Asia has the biggest diabetes burden in the world. More than 83 million people in Asia Pacific live with type 2 diabetes, and perhaps more have it but don't yet realise.
Genetics : If one parent has it, there is a 10% chance you will develop it in middle age. That increases to 20% if both parents have it. Other risk factors include further family history of the condition, being overweight, low levels of activity, high blood pressure, poor diet, smoking and high cholesterol.
Prevention : People at risk can delay and even prevent type 2 diabetes by following a healthy lifstyle that includes regular exercise, healthy eating and weight control. If it runs in the family, talk to your doctor.
CANCER
Facts : More than 10 million people worlwide are diagnosed with cancer each year. And an alarming 7.1 million new cases of cancer in Asia are projected by 2020.
Genetics : A genetic predisposition to cancer is actually a mutation in the normal "cancer protection" genes. Only about 5% of bowel, breast and ovarian cancers are believed to involve an inherited faulty gene.
Prevention : At least one in three cancer cases are preventable. Smoking remains the most important avoidable risk. Other preventable causes include poor diet, inadequate exercise and obesity. For those with a family history of breast, ovarian or bowel cancer, see your doctor for regular screening.
(These three major health conditions can run in families - but they can also be delayed or prevented with a healthy lifestyle and screenings.)
CARDIOVASCULAR DISEASE
Facts : The leading cause of death and disability, claiming some 17 million lives a year, which is almost one-third of all deaths globally. About half of the world's cardiovascular burden occurs in the Asia Pacific region.
Genetics : Cardiovascular disease can have a genetic basis, but habits such as poor diet, low levels of exercise and smoking usually contribute to the onset of the disease.
Prevention : Eat healthily, exercise, control blood pressure, manage weight, check cholesterol, and don't smoke. If you or a family member has suffered a stroke or heart attack before age 60, or tested hight for cholesterol levels, see your doctor about assessing risks.
TYPE 2 DIABETES
Facts : Asia has the biggest diabetes burden in the world. More than 83 million people in Asia Pacific live with type 2 diabetes, and perhaps more have it but don't yet realise.
Genetics : If one parent has it, there is a 10% chance you will develop it in middle age. That increases to 20% if both parents have it. Other risk factors include further family history of the condition, being overweight, low levels of activity, high blood pressure, poor diet, smoking and high cholesterol.
Prevention : People at risk can delay and even prevent type 2 diabetes by following a healthy lifstyle that includes regular exercise, healthy eating and weight control. If it runs in the family, talk to your doctor.
CANCER
Facts : More than 10 million people worlwide are diagnosed with cancer each year. And an alarming 7.1 million new cases of cancer in Asia are projected by 2020.
Genetics : A genetic predisposition to cancer is actually a mutation in the normal "cancer protection" genes. Only about 5% of bowel, breast and ovarian cancers are believed to involve an inherited faulty gene.
Prevention : At least one in three cancer cases are preventable. Smoking remains the most important avoidable risk. Other preventable causes include poor diet, inadequate exercise and obesity. For those with a family history of breast, ovarian or bowel cancer, see your doctor for regular screening.
8th April, 2010, 10am - Advance Freestyle (Kota Damansara).
We had full attendance today. Great stuff. We had a good round REVISING : Painting, Frim Fram, Jai Ho, Tea for Two, Teressa & Go The Distance. We continued to improve on our present contempory piece Art of Love. Lots of little techniques to be polished and improved upon. Remember girls, its all about practice.
We had full attendance today. Great stuff. We had a good round REVISING : Painting, Frim Fram, Jai Ho, Tea for Two, Teressa & Go The Distance. We continued to improve on our present contempory piece Art of Love. Lots of little techniques to be polished and improved upon. Remember girls, its all about practice.
8th April 2010, 8:30am - Beginners Dance Fit (Kota Damansara).
We saw the return of our long missing classmate, Karen Tan. Good to have her back, full of desire to challenge herself. We had a couple missing but still managed a good workout with our simple routine to DHSS. An effective session of core training too. Well done ladies.
We saw the return of our long missing classmate, Karen Tan. Good to have her back, full of desire to challenge herself. We had a couple missing but still managed a good workout with our simple routine to DHSS. An effective session of core training too. Well done ladies.
From the desk of Bronya (Ms B)
INHERITED RISKS (Health Conditions In The Family)
Osteoporosis
Heredity is a factor in about 50% of cases
Asthma
Two-thirds of asthma patients have a close relative with the disease. If neither parent has asthma, the odds of their child developing the disease are less than 15%.
Obesity
Studies show there is a storn grelation between parents' & children's body sizes, whereas family environment alone has no apparent effect.
Periodontal Disease
Heredity is a risk factor in about 50% of cases.
Melanoma
The more relatives who have had melanoma, the higher your risk.
7th April 2010, 8pm - Intermediate Line Dance (RCS).
Good turn out today with only Katherina Leemissing for a dinner. We REVISED : Honey Honey and Dont Play With Fire and moved on to LEARN : Funky Fire Dance by John Ng. Everyone agreed it was a very enjoyable dance and are looking forward to dancing it again next week ;) Have a good weekend practicing.
Good turn out today with only Katherina Leemissing for a dinner. We REVISED : Honey Honey and Dont Play With Fire and moved on to LEARN : Funky Fire Dance by John Ng. Everyone agreed it was a very enjoyable dance and are looking forward to dancing it again next week ;) Have a good weekend practicing.
6th April 2010, 8:30pm - Beginners Dance Fit (Lucky Gardens).
We had a decent turn out today after a break last week. We continued with our lesson on basic walking steps with taps and points and managed some upper body coordination to the song DHSS. Everyone put in much effort and i'm most happy. Basic core work was managed better this week too. Great job everyone.
We had a decent turn out today after a break last week. We continued with our lesson on basic walking steps with taps and points and managed some upper body coordination to the song DHSS. Everyone put in much effort and i'm most happy. Basic core work was managed better this week too. Great job everyone.
6th April 2010, 10am - Intermediate Line Dance (Kota Damansara).
This class has elected to move into a bigger studio so we've come to XuanZe in Kota Damansara today. However we had several missing today due to work so we had more then enough space for everyone. Today we finished LEARNING : Funky Fire Dance by John Ng after a quick warm up with Chica Boom Boom. Looking forward to a full class next week.
This class has elected to move into a bigger studio so we've come to XuanZe in Kota Damansara today. However we had several missing today due to work so we had more then enough space for everyone. Today we finished LEARNING : Funky Fire Dance by John Ng after a quick warm up with Chica Boom Boom. Looking forward to a full class next week.
5th April 2010, 10am - Intermediate Line Dance (RSGC).
Decent turn out today but we all suffered from the terrible heat once we started dancing. We LEARNT : Funky Project by Daniel Trepat which used a bollywood type song. The dance wasn't great and the ladies did not receive it very well so this will be one that will be struck off the list. We REVISED : Guantanamera by Kim Ray which is much liked, more for the music then the choreography but liked nontheless.
Decent turn out today but we all suffered from the terrible heat once we started dancing. We LEARNT : Funky Project by Daniel Trepat which used a bollywood type song. The dance wasn't great and the ladies did not receive it very well so this will be one that will be struck off the list. We REVISED : Guantanamera by Kim Ray which is much liked, more for the music then the choreography but liked nontheless.
4th April 2010, 10:30am - Intermediate Freestyle (Kota Damansara).
Good turn out today. We were only missing I-Vee Vee who had to attend an Easter play her children were in. HAPPY EASTER EVERYONE ! We did a cardio routine to JAZZ IT UP and did some great core work too. We continued with our present routine to TILT YA HEAD and managed another 3 x 8 with everyone working hard to get it smooth. Good work y'all.
Good turn out today. We were only missing I-Vee Vee who had to attend an Easter play her children were in. HAPPY EASTER EVERYONE ! We did a cardio routine to JAZZ IT UP and did some great core work too. We continued with our present routine to TILT YA HEAD and managed another 3 x 8 with everyone working hard to get it smooth. Good work y'all.
3rd April 2010, 3pm - Bronze Latin / Social Ballroom (RSGC).
We welcomed Lynn Wong into our class today. We LEARNT : the basics of the waltz in preparation for the social waltz routine we'll start working on next. We also REVISED : our Social Tango routine and part of our Bronze Cha Cha routine. Good job everyone despite the terrible heat.
We welcomed Lynn Wong into our class today. We LEARNT : the basics of the waltz in preparation for the social waltz routine we'll start working on next. We also REVISED : our Social Tango routine and part of our Bronze Cha Cha routine. Good job everyone despite the terrible heat.
1st April 2010, 10am - Advance Freestyle (Kota Damansara). Today we saw the return of Mary but were still missing Vivianne Loo :( After having REVISED : Kiss Goodbye, Tea For Two, Teressa and our Ballroom Medley the girls went thru some gruelling core work. They are slowly but surely getting fitter every week since CNY. Doing great girls, dont give up. We then went on to LEARN : Art of Love by Jordin Sparks which is a lovely smooth funky piece which we're creating a contempory routine to. We wished Tracy Ho a joyous birthday today.
From the desk of Bronya (Ms B)
An extract from Health Smart, Readers Digest Dec. 2008
OBESITY & EXHAUSTION
Not only does obesity increase the risk of developing cardiovascular disease (CVD), and not only is it possibly linked to psychological issues such as anxiety and low self-esteem, it now appears that it also plays a role in exhaustion.
In an analysis of almost 14,000 subjects, UK & US researchers found that body-mass index (BMI, a relative measure of body fat) was highest among those with the highest levels of Vital Exhaustion (VE). VE is a psychological state characterised by excesive fatigue along with feelings of irritability & demoralisation.
In their study, published in the journel Obesity, the authors write that understanding the relationship between obesity and VE (for example, whether one may lead to the other or whether they may occur together) may help improve the success of treatment for each - and may reduce people's risk of developing CVD and/or suffering further complications of CVD.
NEED TO KNOW :
Approximately 58% of diabetes, 21% of ischaemic heart disease and up to 42% of certain cancer cases globally can be attributable to being overweight - World Health Organization.
OBESITY & EXHAUSTION
Not only does obesity increase the risk of developing cardiovascular disease (CVD), and not only is it possibly linked to psychological issues such as anxiety and low self-esteem, it now appears that it also plays a role in exhaustion.
In an analysis of almost 14,000 subjects, UK & US researchers found that body-mass index (BMI, a relative measure of body fat) was highest among those with the highest levels of Vital Exhaustion (VE). VE is a psychological state characterised by excesive fatigue along with feelings of irritability & demoralisation.
In their study, published in the journel Obesity, the authors write that understanding the relationship between obesity and VE (for example, whether one may lead to the other or whether they may occur together) may help improve the success of treatment for each - and may reduce people's risk of developing CVD and/or suffering further complications of CVD.
NEED TO KNOW :
Approximately 58% of diabetes, 21% of ischaemic heart disease and up to 42% of certain cancer cases globally can be attributable to being overweight - World Health Organization.
Monday, August 2, 2010
31st March 2010, 10am - Intermediate Reviser Line Dance (RSGC). Attendance was very sparce today due to several being away for Ching Ming visits. We RELEARNT : Guantanamera and REVISED : Funky Fire Dance, Honey Honey.DFLD & Dont Play With Fire. We still managed to achieve a good workout before everyone dashed off to prepare for a class lunch. I had the privilage of a visit from our recovering student Grace Chin and was glad to see she still looks as glamorous as ever and mysterious in her dark glasses as recovers from eye surgery.
30th March 2010, 10am - Intermediate Line Dance (Aman Suria). We had a full class today. In fact to the point of overflowing actually :) How wonderful. Full attendance from my regulars, Soo M Wong, Daisy Wong, I-Vee Vee, Margrave Shum , Cheryl Quan and Angela. Our newest member Jenny joined us late and we were visited by Joanne who tried out our class. As we had a visitor we LEARNT : Funky Fire Dance by John Ng. We didn't quite get to the end of it but we will by next week. There was a discussion on the lack of space in the present studio as the class had grown in size and a vote was taken which resulted in a unanimous decision to move to a bigger studio next week in Kota Damansara and to run the class for 1.5 hours and also to include some Freestyle In Line Dances too. Thank you girls. We shall be missing Margrave Shum and Jenny next week so everyone else keep me informed if you're unable to attend.
29th March 2010, 10am - Intermediate Line Dance (RSGC). We were directionally challenged in today's class as we LEARNT : Guantanamera by Kim Ray. Learning the steps was a breeze but handling the phrasing of this dance took all of us almost 2 hours to get the hang of, but as always we worked together and achieved success. Now if only we can remembered it for Wednesday :) No worries ladies, I have it all written down. Great teamwork everyone!
27th March 2010, 3pm - Bronze Latin & Social Ballroom (RSGC). Great class today. Had full focus from everyone today while we polished up our SOCIAL TANGO and revised two sections of our BRONZE CHA CHA. Fantastic. Thanks Swee Ling for getting the room cooled to a point where no one was distracted by the heat outside :) Looking forward to next week when we revise our Social Tango and relearn our last section of Bronze Cha Cha and learn the Social Waltz. Have a great weekend all.
25th March 2010, 10am - Advance Freestyle (Kota Damansara). We saw two members missing today but the return of Vicky Yl Ng after a long absence due to illness and injuries. Welcome back Vicky!!! We also welcomed back Joanne L.Y. Ng after a couple of weeks absence due to work. Our new member Theresa is coming along nicely now and has managed to pick up two of the old routines while working hard at managing our current routine. We RELEARNT : Go The Distance today and helped refine some of the more difficult moves. My wish to make a medley of songs from the Disney movie Hercules was dashed when I couldn't find some of the other songs in English. So I'll have to go through my music database and find something that will blend. Hopefully we'll have full attendance next week at the start of the new routine. Have a safe weekend girls.
24th March 2010, 8pm - Intermediate Line Dance (Damansara Heights). Great turn out tonight with only one student missing. It was a stiffling hot night which threatened rain but i knew my ladies would turn up as they always do. Love you ladies. We REVISED : Sister Kate and LEARNT : Dont Play With Fire and i was pleasantly surprised at @Adam and his sexy hip action :) @Yow Oi Lin did a great job today too and managed to get on top of her balance issues. Have a safe weekend everyone. See you next week.
25th March 2010, 8:30am - Beginners Dance Fit (Kota Damansara). Small turn out today which was largely affected by the Ching Ming celebrations coming up soon. Any which case we still managed some really great work with the easy JAZZ IT UP.DFLD routine that was created to mainly teach weight transfers and ball changes. Good on you - Theressa, Mey Mey & Mui Geok. They also managed to get thru the continually rising standard of core work fairly smoothly too. I hope you all wont ache too much over the weekend. See you all next week.
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