Peekaboo

I know. I've been away for a long time - or rather I have been focused on the real world. On teaching. On living my life and finding balance between the two.

Its been a constant ride of absorbing and processing and experimenting... making awesome mistakes and listening to feedback and my instincts. I know I have come a very long way in a very short time because I feel the places inside me where I have stretched and broken and mended and become stronger; I sense where the fear coveted my mind in darkness because I can feel my own light warming me. There was a time when all I did was look back and try to analyze the mistakes I'd made and yet over this past year, I didn't let myself look back very far at all, to the person I was before.

More musings to come... probably.

Get Going - More Motown (Certification Observation)

SO the time has finally come to get my class observed so I can officially be certified in Older Adult Fitness. Today is the day, and I'm going to try to keep it simple and have fun. Here is another Motown soundtrack to light up your Tuesday funk:

Michael Jackson & the Jackson Five - A B C
Pharrell Williams - Happy
Diana Ross - Upside Down
Kool & The Gang - Celebration
Bee Gees - Stayin' Alive 
Candi Staton - Young Hearts Run Free
Gloria Gaynor - I will survive
Marvin Gaye - Got To Give It Up, Part 1
Diana Ross - I'm Comin Out
Aretha Franklin - Respect
Rose Royce - Car Wash
The Commodores - Brick House
Jean Knight - Mr Big Stuff
Marvin Gaye - I Heard It Through The Grapevine
Marvin Gaye - Mercy, Mercy Me
Blank and Jones - Luftschloss

UPDATE: I totally passed - even though I didn't feel like I taught "the perfect class", my trainer really liked all of the components and "gave the highest marks I've ever given in a first time practical assessment" and anything she remarked on was just so she could give me stuff to work on going forward. She even said that if someone was looking for a mentor, I could easily show them my incredibly balanced and fun class. Yay!!

Hoop Strength Core - Buff Beauty

This challenging workout will make you flex and find the beauty within. Let's go!

The One Song Warm-up
Write out these exercises somewhere you can see while you do it.
Every time the song changes in some way, go to the next exercise.
Today we did Brian Setzer's Jump Jive and Wail.

• Rocking Horse  - Right foot back
• Squat Hops with Side Step - Right
• Three way kicks - Right only
• Rocking Horse  - Left foot back
• Squat Hops with Side Step - Left
• Three way kicks - Left only
• Alternating Speed Skater
• Alternating Front Kicks with Reach
• Hi Knee Jog
• Jumping Jacks
• Foot Fire

Buff Beauty
Have one mid-weight/heavy dumbbell ready and a pair of light/mid-weight dumbbells and a pair of gliders. Do 8-12 reps on each side, Right leg then left.

• Alternating Infinity Lunges
• Plie Squats
• Lunges
• Ballerina Squat Lunges
• Curtsy Squat with Lateral Dumbbell Raise
• Head & Shoulders, Knees & Toes Kettle Swing & Dead Lift
• Goddess Kali Curls
• Seated Russian Twist
• Hip Lift Bridge -Leg Lift & Extend ~Alternate
• Heel Touch 
• Gliding Heel Tucks (optional hip raise)
• Belly Up Faux Jacks 

Some Stretches

•  Single Knee Tuck stretch
• T Twist stretch
• Figure 4 Hip stretch
  ~do the other side!
• Happy Baby/Dead Bug pose
• Wide Leg Supine Fold (or maybe just one leg at a time - play with it)

Hoop Time!!
Lily came for the first time today and had some good success her first time out. It was Marilyn's second class, and experienced "a 500% improvement" and has graduated from the mother-ship to the classic tiger beginner hoop size! 

Today's Playlist
The Brian Setzer Orchestra - Jump, Jive, An' Wail
Dave Bolton XiM - Swing House mix

Get Going - ElectroSpring!

It can be hard to stay on the level when the weather goes back and forth between winter and spring... Hopefully this Electroswing ElectroSpring playlist contributes to your inner sunshine.

The Playlist

Fred Astaire - Putting on the Ritz (Club des Beluga mix)
Lena Horne - Little Doggie
De-Phazz - The Mambo Craze
Kenneth Bager & Fragment Eight & the Hellerup Cool School Choir - The Sound of Swing
Club des Belugas - Hip Hip Chin Chin (Maxim Ilion Mix)
Gabin - doo_uap_doo_uap_doo_uap
Caravan Palace - Jolie Coquine
Mr Scruff - Get a Move On
SilverSneakers - Dance Jive & Swing - Mambo #5
Jazz Juice - fever (pagany_jazzy_mix)
Chinese Man - Artichaut
Nicolas Repac - Revue Noir

Hoop Strength Core - A Little Hard Core *Easter Monday edition*

Many people enjoy Easter because of the chocolate or the big family dinner... This year I got to go to Vancouver to enjoy some time with friends. We drank a few cocktails, had fancy breakfasts out, ordered in dinner and played board games, went out dancing and had a few more cocktails... and while we walked to breakfast, we didn't really exercise. Its okay if you didn't either. You are here now, so maybe we'll just work a teensy bit harder this week.

The One Song Warm-up
Write out these exercises somewhere you can see while you do it. Every time the song changes in some way, go to the next exercise. These exercises went really well with today's song Brian Setzer's Jump Jive and Wail.

• Rocking Horse  - Right foot back
• Squat Hops with Side Step - Right
• Three way kicks - Right only
• Rocking Horse  - Left foot back
• Squat Hops with Side Step - Left
• Three way kicks - Left only
• Alternating Speed Skater
• Alternating Front Kicks with Reach
• Hi Knee Jog
• Jumping Jacks
• Foot Fire

A Little Hard Core
No equipment to start with! Do 8 reps on each side, Right leg then left.

• Alternating Infinity Lunges
• Plie Squats
• Lunge Squats
• Ballerina Squat Lunges
• Drinking Bird Dead Lifts
• Wood Chopper Curtsy
• Flamingo Ab Twister
• Wall sit series  x5 each (do all on Right, then all on left)
  -toe taps - front leg lifts -side leg lifts -out & in leg lifts

Get out a pair of low to medium weights and sit back on the wall! Do 4, 6, or 8 of each - go slow!

• Front Chest Press (elbows wide, palms away)
• Arnold Overhead Press (Palms in at chest, twist palms away as you press up)
• Snow Angel Shoulder Fly (Keep elbows on the wall as you glide the weights low to high and back)

Now we get down to the floor and put our feet up on the wall, keeping those weights nearby!

• Boat Pose variation - rowing arms without weights (push feet into wall & core into floor)
• Boat Pose variation - with weights rowing **Go in BOTH directions**
• Heel Touch variation - with or without weights (trying to touch the wall beneath your feet)
• Reclining Tricep Extension - with or without weight (elbows high, palms away)
• Belly Up Faux Jacks /Snow Angel Jacks

• Forearm & Wrist curls
  Here is where you may need to get creative - but its a wonderful exercise for those who are looking to gain strength in their hands, wrists and forearms!
  Get an empty milk jug and fill it with just a little water inside.
  Put the cap back on and put a stick into the jug handle and grab both sides.
  Squeeze and roll your hands and wrists forward like you are wringing out some laundry.
  Go slow at first. Feel the sensations in your hands, wrists and forearms. The stick will just roll around inside the jug handle.
  Try going in the other direction now, pulling your knuckles up and pushing your wrists forward. 
• Hand "expressions"
  Press the palms forward and pull the fingers back towards yourself, like the fingers are stretching out wide - like a yawn.
  Bend each finger down in turn. Pointer, Middle, Ring, Baby (yes, 90% of us can't move our baby finger all by itself) then back.
  Flick away each finger like you are flicking a marble away from you. Don't forget your thumb!
• Thumb/Finger Hugs
  Open your hand and tuck in your thumb, squeeze & release. Tuck in your fingers and wrap your thumb on the outside, squeeze & release.

Some Stretches

•  Single Knee Tuck stretch
• T Twist stretch
• Figure 4 Hip stretch
  ~do the other side!
• Happy Baby/Dead Bug pose
• Wide Leg Supine Fold (or maybe just one leg at a time - play with it)

Now its Hoop Time baby!!

The Playlist
The Brian Setzer Orchestra - Jump, Jive, An' Wail
Big Daddy - This Is Y!

Get Going - Get Strong, Get Dancing

We experimented with our low weight dumbells today - with great success! A kickin' playlist had us dancing in our chairs. I improvised an easy non-Zumba dance routine to go with Mambo#5 and then kept the enthusiasm up while we worked balance and coordination. It all really just came together!

SilverSneakers - Dance Jive & Swing
Who Put the Bomp
The Twist
Jailhouse Rock
Let's Twist Again
Hound Dog
Twisting the Night Away
At the Hop
Swing Another Mood
Mambo #5
Jump Jive and Wail
Glee Soundtrack - Lady Is a Tramp
Pharrell Williams - Happy
Paolo Nutini - New Shoes

Hoop Strength Core - The Lazy Girl Workout

Sometimes you don't even want to get out of your pajamas let along head to the gym or the a fitness class, so for today's class (and homework) I planned it all so there was as little standing up as possible and when we did- we made it count!

The One Song Warm-up
So choose a song (roughly 3-5minutes long) that has a distinct chorus/verse structure. Anything Top 40 should work fine. Write out these exercises somewhere you can see while you do it. Every time the song changes in some way, go to the next exercise. If you get to the end, just start over.
Today's song was Mackelmore's Can't Hold Us. Give it a try!

• Jumping Jacks
• Alternating Squat Hops
• Side Lunging Diagonal Reach
• Head & Shoulders Knees & Toes (Knees & Toes, Knees & Toes)
• Cross Country Ski - Right side only
• Alternating Front Punch Butt Kicker
• Cross Country Ski - Left side only
• Wall Push Jog

The Lazy Girl Workout
Get your mat out & a pair of low to medium weights and sit on down! Our workout took roughly 25 minutes doing just 1 set of 20 reps. You can break it up into more sets with fewer reps, or whatever.

• Pretzel Side Kick - Right Side 
• Side Reclining Leg Lift & Sweep - Right Side
• Clamshell - Right side
• Superman core work -Flutter -Scissors
• Pretzel Side Kick - Left Side 
• Side Reclining Leg Lift & Sweep - Left Side
• Clamshell - Left side
• Reclining Bicycle -Forward -Reverse
• T Twist Crunchs
• Hip Lift Bridge -Leg Lift & Extend -Combine Leg Lift & Hip Lift
• Reverse Bird Dog Crunchs -Right only -Left only
• Reclining Alternating Chest Fly (with Dumbells)
• Reclining Tricep Extension (with Dumbells)
• Reclining Locked Elbow Fly (with Dumbells)
• Seated Bicep Curls (with Dumbells)
• Seated Russian Twist (with Dumbells)
• Seated Head & Shoulders, Knees & Toes (with Dumbells)
• Wide Leg Folding Stretch
• Bound Angle Fold Stretch
• Figure 4 Leg Stretch
• T Twist Stretch

Hoop Time!
With spring preparing to sproing, I hope you have taken your hoop out and given it a whirl... in class we spend 30minutes hooping and working on whatever skills we've all been working on.
Natalie is working on her Vortex up to Halo... It was Arlene's first class ever and she got in some good waist hooping which is "way better than I thought I'd do my first day out"! Marilyn has gained some confidence and is more willing to try various hoop sizes and explore. I am so proud!

The Playlist

Macklemore & Ryan Lewis - Can't Hold Us
Basement Jaxx - Bingo Bango
Pussycat Dolls- When I Grow Up
Daft Punk - Get lucky
Pharrell Williams - Happy
Hellogoodbye - here (in your arms)
Deee-Lite - Groove Is In The Heart
Tape Five - Bad Boy Good Man (Feat. Henrik Wager)
Jazz Juice - Fever (pagany jazzy mix)
Ella Fitzgerald - Air Mail Special (club des belugas remix)
Ellie Goulding - Burn.mp3
Nikka Costa - Everybody Got Their Something
Delerium (Featuring Aude) - Terra Firma (Lara's Mix)

Get Going - 60's & Motown

I am so fortunate to have such outstanding ladies in my Get Going class! We tried doing the Theraband exercises with the covered Resistance Bands, so it was extra challenging.

Stevie Wonder - Signed, Sealed, Delivered I'm Your
Stevie Wonder - That Girl
JacksonFive - Blame It on The Boogie
Kenny Loggins - Your Mama Don't Dance
Tina Turner - Fool In Love
Wilson Pickett - Mustang Sally
Marvin Gaye - I heard it through the grapevine
Aretha Franklin - Respect
Sam & Dave - Soul man
CCR - Fortunate son
 Lynyrd Skynyrd- Sweet home Alabama
The Four Tops - Sugar Pie Honey Bunch
Martha & the Vandellas - Dancing in the streets
Bee Gees - Stayin' Alive
Danny Kaye - The Best Things Happen While You're Dancing
Lionel Richie - All Night Long

Hoop Strength Core - Upper Body & Core (No Push-ups)

So this month's "theme" is Upper Body & Core (No Push-ups). I really wanted to make everything attainable so that by the end of the month, when I check in with them, they hopefully will feel like a knee-down push-up is possible for them. Even if its just one. Of course to do good push-ups, its not just the upper arms at work so I'm looking at the whole picture.

Since I've been giving out "homework" which is essentially just a list of what we do in class together, everyone seems pretty eager to work hard. I'm not sure if anyone is trying the workouts at home, but I hope so.

Here's this week's "homework":
-
-
-
-
-
-

The sunshine today was great and the music flowed well with the class's tempo.

Asa - no one knows
Ellie Goulding - Burn
Nikka Costa - Everybody Got Their Something
Ella Fitzgerald - air mail special (club des belugas remix)
Parov Stelar - catgroove
Macklemore & Ryan Lewis - Can't Hold Us (feat. Ray Dalton)
Basement Jaxx - Bingo Bango
Parov Stelar - Libella Swing
Deee-Lite - Groove Is In The Heart 
Pussycat Dolls- When I Grow Up
Tape Five - Bad Boy Good Man
Daft Punk - Get lucky.mp3
Pharrell Williams - Happy
Jazz Juice - fever
Master Cylinder - Jung At Heart
Imogen Heap - Bad Body Double

Get Going - Bonus * 70's Funk & Disco

Its a delicate balance - to challenge my group while reminding them to honor their limits, because they are so able in so many ways. So today was about challenging ourselves with balance and coordination, plus a little more challenge with a heavier resistance band.

I'm teaching them this not-Zumba choreography - because they have so much fun when we do musical things.

Jully Black - Seven Day Fool
Nikka Costa - Everybody Got Their Something
Marvin Gaye - I Heard It Through The Grapevine
Diana Ross - I'm Comin' Out
The Commodores - Brick House
Gloria Gaynor - I will survive
Diana Ross - Upside Down
Kool & The Gang - Celebration
Bee Gees - Stayin' Alive
Candi Staton - Young Hearts Run Free
Marvin Gaye - Got To Give It Up, Part 1
Aretha Franklin - Respect
Rose Royce - Car Wash
Jean Knight - Mr Big Stuff.
Marvin Gaye - Mercy, Mercy Me
Blank and Jones - Luftschloss

Get Going - A Little Spring Jazz

Since the first day of "Spring" we have had pretty much nothing but snow and its getting a little tiring, and not just the shoveling part. Its my hope that keeping the much fresh will keep my participants engaged and their humors giggling. I challenges them by going 1 step heavier on our free weights, and then doing some not-zumba for Lady is a Tramp. It was fun!

Get What I Want - Bitter:Sweet
Take 2 Blue - Bitter:Sweet
Is You or Is You Ain't My Baby - Diana Krall
Smoke Gets in Your Eyes - Lawrence Welk
Old Devil Moon - Lena Horne
Sing Sing Sing - Benny Goodman
S'Wonderful - Mel Powell
Jumpin' at the Woodside - Count Basie
Lady is a Tramp - Glee Cast version
Buona Sera - Louis Prima
Tuxedo Junction - Al Hirt
Baby Its Cold Outside - Buddy Clark
Take the A Train - Duke Ellington
Let's Do It, Let's Fall in Love - Eartha Kitt
Just the Way You Are - Diana Krall
Don't Forget to Breathe - Bitter:Sweet
La Mer - Henry Cuesta

I would like to think that my band teacher from high school would be beaming with pride that I have worked jazz into my life. Though he'd probably hate that Glee was in there, unless of course, like me, he secretly loves it.

Hoop Strength Core - Stability Ball Yoga

To round out my Stability Ball month, we tried out doing yoga with the ball. It was different to hold poses rather than do reps, and having chill music was nice too. The whole routine was based off of this youtube video. I just rearranged the order of things and added a reclining "jellyfish" savasana.

Then some fun hula hooping! I am so proud of my ladies - the amount of body awareness they have gained just since the new year has been huge!

My students have requested that we try something focused on upper body & core BUT NO PUSH-UPs. So that's my next challenge...

Get Going - Let's Go Motown

I chanced upon a great classic Motown album at the library To Mum Love Motown that inspired this week's class & playlist.

song - by - artist

Car Wash - Rose Royce
Celebration - Kool & the Gang
Please Mr. Postman - The Marvelettes
How Sweet it is  (To Be Loved by You) - Marvin Gaye
My Guy - Mary Wells
Reach Out I'll be There - The Four Tops
You Keep me Hanging On - The Supremes
It Takes Two - Marvin Gaye & Kim Weston
Ain't No Mountain High Enough - Marvin Gaye & Tammi Terrell
River Deep Mountain High - The Four Tops & The Supremes
I'm Still Loving You - Kim Weston
I Second that Emotion - Smokey Robinson & The Miracles
I'll Be There - The Jackson 5
Endless Love - Diana Ross & Lionel Ritchie
My Girl - The Temptations

We worked with the Therabands today (those are the flat bands) focusing on strength and endurance.

Hoop Strength & Core - Stability Ball "Cardio"

Its really easy to integrate the Stability Ball into a workout as a way to make your core work because it has to stabilize the ball when you put weight on it. Its different when you think about using it because its just plain big and awkward. Moving normally becomes a challenge - so that's how I came up with today's workout. That and I saw this video while perusing Youtube and thought it kinda ridiculous.

1. Dribbling Travel : front, back, diagonals
2. Karate Kickover : alternate legs, then 4 per side
3. Rainbow Hi Knee > Rainbow Squats
4. Lunging Pulses > Side Lunging ~ do both sides
5. ButtKicker Dribble
6. Classic Kettle bell Swing
7. Around the World (optional - ankles crossed) ~ do both sides
8. Mountain Climber OR Single Hi Knee
9. Ball Jax - lower body
10. Ball Jax - upper body
11.Wall Squats : toe taps, heel taps, foot lifts, groovy arms
12. Booty Scoots : side to side, repeat 4 each side, tail tuck & pulse
13. Wall Ball Tuck & Reach ~ do both sides
14. Reclining on the Ball : toe taps, heel taps, march, foot fire - wide & narrow
15. Reclining on the Ball Crunch: front, left, front, right
16. Square Peg, Round Hole
17. Side Lying Lower Leg Lifts ~ do both sides
18. Reclining "Catch"
19. Teddybear Ball Hug
**Hula Hooping**
Stretches
Wall Sit Lateral Stretch,
Calf Stretch,
Figure 4 (wall or reclining), 
Hamstring Stretch (butt against wall or reclining)

Here is today's retro-inspired playlist (yes - I am on an 80's kick):

song - by - artist
Lazy Jesus - pomDeter
We Will Rock Your Galactic Pindin - RM C.U.T.T.
Pure Cardio 80's Edition - Steady130
Sisters are Doin' it for Themselves - Eurythmics & Aretha Franklin
Got to Give it Up - Marvin Gaye

**We had a great time sweating it up, and had ANOTHER fresh face join us who was really excited to see the possibilities of what the hoop can offer and we had a bunch of success with overhead Halo and even a few attempts at Vortexes too! I am SO PROUD of how far you guys have come!

As "homework", choose 3 sets of 2 exercises and get your kitchen timer. In classic High Intensity style, aim to work at 60- 90% intensity but keep it consistent for ALL of the sets. You can do it!
Set 1: Do both exercises back to back for 45 seconds. Rest for 45 seconds.
Set 2: Do the next exercises back to back for 30 seconds. Rest for 30 seconds.
Set 3: Do the last exercises back to back for 15 seconds. Rest for 15 seconds.

I am hoping to create little videos to go along with each workout AND homework, so you can see modifications on form and technique AND get some cheering to keep you going. 

Be kind to yourself today - YOU are FABULOUS!!

Seniors Get Going class - Yoga Experiment

So as you might imagine, the ladies in my Get Going class - while not all seniors, many of them struggle with issues that make them feel out of place in a regular exercise class. Some of them feel that yoga is completely out of their reach, and I thought that they might enjoy a taste of yoga, because its not all bendiness and standing on your head - Mindful breathing and body awareness are skills that benefit everyone.

We modified Sun Salutation A and the standing series so we could all sit in our chairs. There was a modified standing series with a mudra-esque shoulder opening. We even tackled Downward Dog & Chaturanga while standing behind the chair, with some beginner Tree poses!

At the end for our Savasana, we placed our calves on the seat of our chairs and I led them through the Three-fold breath (Guru's Breath).

Most of the ladies loved it, though their typical giggly conversation was replaced by soft goodbyes and sweet compliments. They were in a very different frame of mind than usual. Only one new face this week, but steadily growing all the same!

Pretty much everything that I played today was from Cantoma's first album (its self titled). Its has this wonderfully bright and relaxing sound that makes me feel like I'm on vacation. Enjoy!

Hoop Strength & Core - Stability Ball "Homework Circuit"

Today's class was really outstanding! Great energy and another fresh face came for the first time. Hooray for the class growing!
Some of out group have Stability Balls at home that are just collecting dust, so I created a little circuit they can do at home that will work up a sweat and strengthen the core along the way.

Be sure to do a good warmup and have your water bottle nearby.
45seconds on each exercise - 12 exercises (1 where you have to do both sides!)
Rest in between as needed or challenge yourself to move quickly between them like a High Intensity Interval. You choose. Good Form is always more important than quantity of reps. As you get stronger, you will be able to do more.

1. Wall Squats

2. Prone Supported Push-up

3. Prone Back Extension (Incline Crunch)

4. Reclining Plank Heel Tuck (Hamstring Curl)

5. Prone Supported Tricep Push-up

6. Reclining Supported Crunch

7. Prone Plank Knee Tuck

8. Prone Froggy Glute Press

9. Side Abductor Leg Lifts *do both sides!*

10.Reclining Inner Thigh Squeeze

11. Reclining "Atlas" Walking

12. Reclining "Catch"

Here is a link to today's super fun playlist from Steady130 that rocked us with old school 80's rock.

Seniors - Get Going "Awesome 80's" Bender Ball & Theraband workout

The Playlist:

Huey Lewis & The News - Hip To Be Square
Safety Dance (Glee Cast Version)
Power Music: Awesome 80s Step 128BPM
Roll With It.
Let's Hear It For the Boys
Our House
Broken Wings
Lay All Your Love On Me
I'll Tumble 4 Ya
Hot Hot Hot
Break My Stride
Human
True Colors (Glee Cast Version)
Bobby McFerrin - Don't Worry Be Happy

One of our ladies had her birthday that week, (she was turning 83) and she thought it was hilarious that it was 80's week.

Birthday class

Doesn't it suck when you have to work on your birthday?
For me - not really.
I am teaching my registered Hoop Strength & Core class at Acadia Pool & Recreation Center tonight, and I've decided we're having a party. The ladies gave me a few song requests last week and I have put together a super fun playlist for us. Its so good, I kinda wish the class wasn't registered so everybody could join us.

I've got a High Intensity Interval circuit that will blast away the blahs, and then we dance dance dance.
I'm bringing glow sticks and my glow hoops too.

If you are interested, here is my Bouncy Birthday playlist.
Enjoy!!

song - by - artist

Lazy Jesus - pomPeter
Bad Boy Good Man - Tape Five
Groove is in the Heart - Deee-Lite
Stuck in the Middle with You - Stealers Wheel
Black Betty - Ram Jam
We Will Rock Your Galactica Pindin - RM CUTT
Sweet Nothing - Calvin Harris & Florence Welch
Bulletproof - La Roux
Counting Stars - One Republic
I Will Wait - Mumford & Sons
Love Me Again - John Newman
Last Name - Carrie Underwood
What Goes Around - Justin Timberlake
Jenny From the Block - Jennifer Lopez
Happy - Pharrell Williams
Get Lucky - Daft Punk
Burn - Ellie Goulding
Rise & Fall - Sting & Craig David
Bad Body Double - Imogen Heap