From the desk of Ms B

STOP WATCHING & START MOVING

Love 'Dancing with the Stars', 'So You Think You Can Dance' or 'Step Up & Dance'?

Then get motivated to find your groove. You don't need a pro to show you how to dance off up to 500 calories an hour, whether you're a natural born boogier or a shy, hug-the-sidelines type. Regardless of the dancing style you choose (disco, salsa, ballet, freestyle etc.), shaking your booty to the beat lifts your spirits even more than other forms of exercise do. And it's easy to get started, no rhythm required.

The average weight loss after 6-9 hour-long dance workouts over 3 weeks is - 7 lbs.

- Extracted from Prevention, Sept. 2010 -

30th September 2010, Thurs. 12noon - Intermediate FIL (TGCC). 

The ladies trickled in but all showed up today and we had the return of an old friend - Mandy Koo. It was good to have her back in class with us. We finished off our steps for the beginners social cha cha that we've been learning for the past few weeks. I'm just getting everyone to polish it up and style it so we look good dancing on our own. 

Remember our routine - 

2 x basic chasse, 

3 x n/york, 1 x spot turn, 

2 x basic chasse, 

4 x shoulder2shoulder, 

3 x basic cha cha, 

2 x 1/2 turn cha, 

1 x basic cha cha.

30th September 2010, Thurs. 10:30am - Advance Freestyle (TGCC). 

A late start to class today, my fault, but we got going as soon as I set up. Started off by warming up with our Latin Lover routine. Still fine tuning this one so we're going slow. Wish we had 6 more feet dept in the studio :D We then went on to start our rumba section using The Masquerade by The Carpenters. As expected, its taking everyone some time to 'get' the hip/hold on '1' but also as expected, this group is working hard at it and is not likely to give up anytime soon. We then tried connecting the dots between all 3 of the songs and it turned out fairly good. We continue with Masquerade next week.

Rumba (so far) :

2 x forward rumba walks (Jo & Colleen) - 2,3,4,1,2,3,4,1

1 x back basic (LF) - 2,3,4,1

1 x f/wd basic (RF) - 2,3,4,1

3 x hand to hand - 2,3,4,1,2,3,4,1,2,3,4,1

1 x new york - 2,3,4,1

1 x spot turn - 2,3,4,1

2 x cross check steps - 2,3,4,1,2,3,4,1

1/2 back[2], 1/2 spin[3], step back[4], hold[1]

hip sway[2,3], step back[4], hold[1]

change of hip - 2,3,4,1

fan - 2,3,4,1

2 x cucaracha (second one with 1/4 turn R, close) - 2,3,4,1

hitch R knee[2], open R knee[3], push leg back[4], hold[1]

Happy practicing :D

29th September 2010, Wed. 8:30pm - Intermediate Line Dance (RCS). 

We have 2 newcomers in our class - Keats & Maggie. Welcome ladies! They have gamely joined us and are working hard to keep up with the learning pace of the class. I think they'll do just fine given time. Today we learnt 7/9-9/9 of DA DOO RUN RUN by Roy Verdonk & Wil Bos. Its a phrased, light rock n roll piece and is made up of basic lilt steps and was enjoyable. However as it is quite a long dance I've opted to use 1/9-4/9 for Part B instead of teaching the second part. It fitted really well and was easy for everyone to manage. NOTE : There's no class next week, 6th Oct., as the hall is being used for a function.

Da Doo Run Run                                   

Choreographers           : Roy Verdonk & Wil Bos (May 2010)

Level                            : Intermediate

Dance                           : 2 walls Phrased – A A B A B B B

Counts                         : Part A – 72 counts, Part B – 32 counts

Music                           : Da Doo Run Run – Shaun Cassidy

Intro                             : 32 counts, start on vocals

Part A

Kick Ball Step R (x2), Rock R Forward, Recover L, ½ Turn Shuffle R.

1&2         Kick right forward, Step on ball of right next to left, Step left forward

3&4         Kick right forward, Step on ball of right next to left, Step left forward

5-6       Rock right forward, Recover on left

7&8         ¼ turn right step right to right side, Close left next to right, ¼ turn right 

                step right forward (6.00)

Rock L Forward, Recover R, Coaster Step L, Rock R Forward, Recover L, ¼ Turn R Shuffle R.

1-2          Rock left forward, Recover on right

3&4         Step back on left, Close right next to left, Step left forward

5-6          Rock right forward, Recover on left

7&8         ¼ turn right step right to right side, Close left next to right, Step right to 

                right side (9:00)

Cross L over R, Monterey ½ Turn R, Rock L over R, Recover R, Side Shuffle L

1-2          Cross left over right, Point right to right

3-4          ½ turn right on ball of left  and close right next to left, point left  to left

5-6          Cross Rock left over right, Recover on right.

7&8         Step left to left side, Close right next to left, Step left to left side (3.00)

 Kick R forward, Kick R to Right, Sailor R, Kick L forward, Kick L to Left, Sailor L with ¼ turn Left

1-2          Kick right forward, Kick right to right side

3&4         Cross right behind left, Step left to left side, Step right to right side

5-6          Kick left forward, Kick left to left side

7&8         On ball of right ¼ turn left and cross left behind right, Step right to right 

                side, Step left to left side    (12.00)

Ball R, Step L, Hold, Cross Rock R, Recover L, Side Shuffle R, Cross Rock L, Recover R

&1-2       Step on ball of right next to left, Step left to left side, Hold

3-4          Cross Rock right over left, Recover on left

5&6         Step right to right side, Close left next to right, Step right to right side

7-8          Cross Rock left over right, Recover  on right (12.00)

Ball L, Cross R, Hold, Rock L to Left Side, Recover R, Cross Shuffle L, ¼ Turn L, ¼ Turn L

&1-2       Step on ball of left next to right, Cross right over left, Hold

3-4          Rock left to left side, Recover on right

5&6         Cross left over right, Step right to right side, Cross left over right

7-8          ¼ turn left step back on right, ¼ turn left step left to left side (6.00)

Ball R, Step L, Hold, Rock R over L, Recover L, Side Shuffle ¼ turn R, ½ Turn Shuffle R

&1-2       Step on ball of right next to left, Step left to left side, Hold

3-4          Cross Rock right over left, Recover on left

5&6         Step right to right side, Close left next to right, ¼ turn right step right forward

7&8         ¼ turn right step left to left side, Close right next to left, ¼ turn right step 

                 back on  left (3.00)

¼ Turn Right step R, Cross L over R, Step R to Right side, Touch L, Ball L, Cross R, Step L, Behind Side Cross

1-2          ¼ right step right to right side, Cross left over right

3-4          Step right to right side, Touch left toes to left diagonal

&5-6       Step left next to right, Cross right over left, Step left to left side

7&8         Cross right behind left, Step left to left side, Cross right over left (6.00)

Rock L, Recover R, Cross L Behind R, R to Right Side, Step Forward L, Pivot Turn L (x2)

1-2          Rock left to left side, Recover on right

3&4         Cross left behind right, Step right to right side, Step left  forward

5-6          Step forward on right, ½ turn left take weight on left

7-8          Step forward on right, ½ turn left take weight on left (6.00)

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

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

COFFEE.dfld

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

Music : Coffee                    Artist : Unknown

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

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

1-4     Walk f/wd RF, LF, RF & tap LF

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

5-8     Walk b/wd LF, RF, LF & tap RF

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

5/8     STEP & POINT

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

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

6/8     CROSS ROCK, SIDE STEP, TAP

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

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

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

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

7/8     HITCH & STEP

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

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

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

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

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

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

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

- END –

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

‎

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

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

Booty Music.dfld (March 2010)

Choreographer : Bronya Bishorek (guruofdance@gmail.com)

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

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

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

1             Hitch R knee

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

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

7-8          Step LF to L, close RF

2.  REPEAT TO LEFT

1             Hitch L knee

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

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

7-8          Step RF to R, close LF

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

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

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

6             ¼ turn L and step LF to L

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

4.  REPEAT TO LEFT

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

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

6             ¼ turn R and step RF to R

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

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

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

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

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

6.  REPEAT TO LEFT

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

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

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

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

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

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

7-8          Step LF f/wd, close RF

8.  REPEAT

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

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

7-8          Step RF f/wd, close LF

     END

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


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

From the desk of Ms B

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

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

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

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

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

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

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

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

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

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

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

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

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

From the desk of Ms B

SUPPLEMENTS THAT FIGHT CANCER

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

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

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

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

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

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

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

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

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

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

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

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

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

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