Posts Tagged ‘dance’

Do you have the “D” factor?

Wednesday, May 8th, 2013

Confession time:  I dragged my feet on this post and seriously thought about not writing for you this week.

There is SO much going on right now, with the end of school for my kiddos and some fabulous (but time-consuming) new developments at ClickAClass.  I was tempted to give it the old “I just don’t have time” excuse….the “I can’t make it perfect, so I won’t make it at all” excuse….the dreaded “one time doesn’t really matter” excuse.

And then I realized that NOT HAVING TIME this is one of the top three reasons that most moms give for not exercising.  Probably in the top three for anybody at all.  And it’s not good enough. 

Actions speak louder than words.  What you do matters more than what you say.  What basis do I have to coach and cajole you, saying “if it’s important, you’ll make the time” — when I’m not doing the same myself?

(Answer:  none.  No basis.)

So, I’M HERE.  This post isn’t perfect.  I can tell already that it’s a little aimless, a little stream-of-consciousness.  The grammar stinks.  I’m using improper ellipses and plenty of sentence fragments.  And already I can tell you that I won’t take time at the end to proofread it because I’m practicing the fine art of putting it out there and then letting go.

Self-discipline is easily one of my personal core values.  I grew up in a physical discipline (ballet); my parents taught me the power of discipline at home (do your homework first, then play…dinner first, then dessert….brush teeth, then go to bed…); yoga and other studies since have given me peace through self-discipline of the mind and heart (keeping the mind steady…keeping quiet unless there’s something kind and valuable to say…).

Self Discipline Cat and Dogs

 

It takes work.  It takes practice.  It’s not easy and it’s rarely perfect — but that’s life, right?  Self-discipline prepares you for all of life.  And when I look back on my life, I want to know that I did my best as many times as possible.

What about you?

What role does self-discipline play in your life?

If you could change that role, how would it be different?

 

 

 

 

 

 

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Are you missing the point of “mastery”?

Wednesday, May 1st, 2013

I’m excited to bring you a guest post this week from Master Curtis Mast, the founder of Atlanta’s United Tae Kwon Do.  Master Mast is a Kukkiwon certified 6th degree black belt (Dan) and has been studying Taekwondo for over twenty years.  His background boasts a unique blend of both traditional and sport Taekwondo.

Sure, we have a personal connection — he’s a neighbor, friend, and my childrens’ Taekwondo teacher.  But his most recent blog post struck me as so universal that it’s bigger than an acquaintance, and I have to share it with you.  In it, he talks about what it means to be a master.  When can you truly say you have “mastered” anything

Running?

A form of dance?

Parenting?

Training clients?

A foreign language?

Writing?

You see how this can apply to almost any skill?  I can’t think of a single thing that can dodge the question, “what achieves mastery?”

In his post, Master Mast says, “A true Master can make a front stance with a low block look just as a amazing as breaking bricks, or effortlessly defending against an attacker.  With each block, stance or kick, a Master is always looking at how to make it better.”  This reminds me of a quote I loved growing up.  Of course, now I can’t remember the exact words or who said it – either Balanchine or Baryshnikov, I think — something like “a real dancer can break a sweat just standing in first position.”

So, please read his post in this spirit, all the way to the surprise ending – and ask yourself what you’re trying to master, and what mastery means to you.  Then, go out and DO it!  Use “not only…muscles and tendons, but…spirit and being” — there’s no other like yours.

 

Master Curtis Mast of Atlanta's United Tae Kwon Do

Master Curtis Mast
of Atlanta’s United Tae Kwon Do

I’m frequently asked to recommend a book for students, and my answer is always the same: “There is no best Taekwondo book.  You must find one that resonates with you”.  There are hundreds of books out there.  And each has just a little gem buried inside if you’re willing to look for it.

I’m constantly trying to find another great Taekwondo or martial art book.  Something to build my library.  Something to inspire me.  Something to help me grow.  Something to fill the empty space of knowledge that seems to actually grow in me year after year.

Used bookstores are my favorite hunting grounds.  Musty smells, dark wood shelves, dust, and dog-eared pages. And most importantly, no Starbucks.

I recently came across Clearing the Clouds; Nine Lessons for Life from the Martial Arts by Stephen Fabian.  A light, thin, quick-read paperback, this little wonder is truly a gem and pleasure to read.  The author shares his personal journey through life and martial arts, and offers as the title suggests, nine lessons of personal improvement he has learned from the martial arts.

Clearing the Clouds got me thinking about what is means to be a Master Instructor, and how I got to where I am today.  It was only yesterday I was a 16 year old, non-flexible, stiff as a board, but highly motivated teenager training in the driveway in Rome, NY, with my one-day-to-be-father in law as my first instructor.

Fast forward a couple years, and I was a black belt.  Then, I blinked and I was moving up the ranks.  2nd degree, 3rd degree.  It was when I
was a 3rd degree, on a trip to Korea that I knew I wanted to become a Master and one day own and operate my own school.

According to the rules of the Kukkiwon  anyone holding a 4th degree black belt (DAN) or higher is entitled be called Sa Bum Nim.  Loosely translated this means, “Master Instructor” or just ”Master”.  So how does one become a Master?

For me, the title of “Master” held a mystical and magical meaning for many years.  Men and women I that trained under that were so far more physically gifted than I.  They were amazing; Inspiring; Life changing and in some cases life-saving.

Mastery is built from the very first day. The practice of basic techniques over and over again.  Basic techniques lead to intermediate techniques.  Intermediate techniques lead to advanced techniques.  But all throughout the training, the basics are never forgotten, never consigned to oblivion.  A true Master can make a front stance with a low block look just as a amazing as breaking bricks, or effortlessly defending against an attacker.  With each block, stance or kick, a Master is always looking at how to make it better.  Fabian writes, “Ultimately, this is the way to Mastery;  the enduring process of discovery and knowledge, applied in the forging of stronger and better technique, form and self”.

It is through the repeated practice, persistence, self-discipline and rising-up and returning after failure and frustration that we work toward
Mastery.  “Not only is true mastery in the application of form and technique possible only with a deeper mastery of the self, but  it is through the long and challenging process of mastering an artistic Way that the self can and must be mastered.  Resolve and courage result from frequent confrontations with and efforts to surpass our limitations and weaknesses…By daring, time after time, to confront and exceed our deficiencies, debilities and pain we forge a stronger, more resilient and less perturbable spirit.” [Fabian]

I’ve written before that to move the the next level of Taekwondo, one must perform a technique not only with muscles and tendons, but with spirit and being. “To Master the Way is to become an artist in your heart and soul.”  [Fabian]

We study a Martial ART.  The art is supposed to be beautiful.  Supposed to inspire.  “A technique is not just technically correct, but also full of beauty and meaning…Eventually, the punch, sword cut, brush stroke, or musical chord becomes effortless and richly expressive, a delight to the senses and soul of performer and spectator alike.” [Fabian]

But so what?  What are you doing with that talent?  “All of the effort we put into our own personal development is worth nothing if is isn’t somehow put into use for the benefit of others”. [Fabian]

The true meaning of being a Master, is not what you are called, but what you have become, and what you offer your students and give back  to them.  Do you care for them?  Motivate them?  Encourage them?  Support them?  Inspire them?

THIS is what it means to be a true Master.

Reposted with permission – original post here.

Did you enjoy this post?  Please tell Master Mast!  Go “like” Atlanta’s United Tae Kwon Do on Facebook, comment here, or click to tweet:

What have you truly mastered?  Or what would you like to master?

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Do you have IntenSati?

Tuesday, April 16th, 2013

I have a new addiction, and I’m not afraid to admit it.  I love the IntenSati workouts by Patricia Moreno.

I found her first in a Gaiam yoga video, and loved her teaching style so much that I searched for more from her — and found IntenSati.  A quick Google will tell you that she has a pretty impressive body of work, but IntenSati is what’s really speaking to me these days.

 

www.satilife.com

www.satilife.com

 

One of the first things I noticed in the yoga video was her feet.  That sounds crazy to say, but I think dance people can (and do) identify birds of a feather by their feet!  I found out later that my hunch was right.

The idea is roughly to bring body and mind together by using affirmative words in conjunction with repetitive motion.  Each movement “phrase” has a verbal phrase associated with it.  For example, in the warmup series, there’s a reaching-up-and-down motion that is at first tied to repeating the words for its directions (“up, third eye, heart, floor”).  After that becomes clear and smooth, the same motion is paired with the affirmation “Every day, in a very true way, I co-create my reality.”

Words don’t really do it justice, but the repetitive motion and words together lead your mind to a calm, clear place.  By now, you probably know that meditation and yoga can induce calming alpha-waves in the brain and it seems to me that IntenSati’s combination of mantra-ish sayings and yogic motion could do the same.

I’m telling you:  I crave this workout!  I look forward to it and think about it even when I’m busy doing other things!

As always, my reviews include both pros and cons, so buckle up:

Pros:

  • While the IntenSati participants in the video are in shoes, I sometimes do the workout in bare feet!  That may not seem like a big deal to you, but as a “recovering” dancer, I think that’s really pretty cool.  Others who might like that aspect:  endurance athletes, barefoot runners, anyone looking to strengthen the lower extremeties.
  • The affirmations are warm and appealing – specific enough to be meaningful, but broad enough to appeal to anyone.
  • It’s a beautiful way to start the day and prepare to meet what it holds in a right mindset.  (And it’s just as beautiful at any time of the day!)
  • You can do this workout in a very small space – in my case, a rare 6′ x 6′ patch of floorspace that isn’t littered with toys.
  • The DVD is customizable by section.  Choose the warmup plus one, two or three other sections — or even just the warmup!

Cons:

  • There are really no modifications here, so it’s not for everyone*.  That said, don’t let it scare ya — give it a try and see if you can work into it.
  • For experienced exercisers or athletes, it may not feel like enough resistance or muscle building activity.

 

Bottom line:  the IntenSati workout is worth a try for most people, and especially amazing for women running a family, running a business, or just into running.

Find out more at www.satilife.com, follow @intenSati on Twitter or like I love intenSati on Facebook.

 

*Always get your healthcare provider’s clearance before starting a new exercise program.

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Wellness Week – 7 Favorite Tips

Wednesday, March 21st, 2012

It’s smack-dab in the middle of Wellness Week, y’all!  Time to check in and see how you’re treating yourself — body and mind.  Are you putting good, clean fuel into your body?  Are you speaking kindly to yourself in the hallowed halls of your own head?

In honor of Wellness Week, I’ve put together a smattering of a few favorite tips, resources, and tools for being your best, healthiest self every day.  Enjoy!

 

My #1 All-Time Favorite:  Get moving!

There are so many ways to add more activity to your life.   There are trainers out there for every conceivable need, schedule, and preference.  Karen Schrier teaches super-intense Pilates-style workouts.  At Pinnacle Fitness, certain classes offer childcare!  MODO Fitness is an adaptable bootcamp that has a class AFTER work, instead of at the crack of dawn.  Or you can get the whole family in on the action by signing up for a fun and casual race like Beat the Street for Little Feet, aka the Pete The Cat 5k.  Remember that ANY activity counts — even a walk around the block in the longer daytime hours after dinner.

 

Check out my new mascot: Queen Couch Potato, designed by the amazing and talented Diane Friling.

 

Choose organic — sometimes, and wisely.

There are pages I could write about the merits of organic food versus conventionally-grown.  I’ll spare you the soapbox for now.  I realize it’s not always practical or even possible to buy organic.  Here’s my personal rule of thumb:  if it’s an animal product or by-product, if it’s one of the so-called Dirty Dozen, or if it’s something we eat more than twice a week, it’s worth some extra effort and expense to get organic.  Otherwise, I weigh the option like this:  if only conventional is available, would I rather avoid this food completely OR eat it, figuring that the nutrients in this case outweigh the risks?  (This generally means I’ll say yes to a vegetable and no to meats and/or junk food.)

 

Get sneaky.

Yes, it’s another reminder to work exercise in to every possible opportunity, every day.  Stop taking the easy way out — don’t give in to the culture of convenience.  You’ve surely heard the tip about parking far from the door, but there may be a few you haven’t yet considered.

 

Journal it.

You’ve heard the advice before, but have you actually TRIED it?  The difference it makes is surprising.  Even if you’re the only one who will ever see the journal, the simple act of recording what you eat and what exercise you get is eye-opening and motivating.  There are tons of free resources online — FitDay, SparkPeople, and MyFitnessPal are just a few.  Google “free online food exercise journal” and you’ll turn up plenty.  Same goes for wearing a pedometer — even the most basic-basic model will truly get you moving more every day, just to see the numbers jump.  Promise.

 

Take water breaks like your life depends on it — because, apparently, it does.

Oh, wait — this one is about exercise again.  Imagine that.  Are you picking up on a theme here?  Yup, that’s how important it is to move your body.  The American Cancer Society says that in a recent study, women who sat consistently for six hours or more daily were 34% more likely to die in the 11-year study period than those who took tiny walking breaks — regardless of the other activity in their daily lives.  The antidote to early death:  get up and walk around for a few minutes every half-hour.  Simple, effective, life-saving.  [There will be a lengthier analysis of this study in upcoming blog posts -- stay tuned.]

 

Make a fist.

That’s not a typo.  Clench your fists when you need willpower.  Staring down a box of doughnuts at your morning meeting?  Make a fist and focus on how great it feels to put clean fuel in your body.  Recent research shows that simply clenching your fist for a few seconds while gathering your resolve makes you more likely to stick to it.  Go figure!

 

My #2 All-Time Favorite:  Take care of yourself.

That goes without saying, right?  But what I mean is to take extra care.  Get a massage.  Heal what’s hurting you.  Get your head together.  Find your happy place.  There are so many wonderful resources available nowadays — kind and caring professionals to help you get the life you really want to live.  From wellness provacateur Grace Quantock to holistic kicker Lindsey Tibesar; from nutrition, supplementation & lifestyle expert Carmel D’Arenzio to body image expert Kimberly Riggins; from rolfer Erin Herdina to root worker Bri Saussy; from yogi Tracy Matthews to healing expert Pamela LaBelle – you can find someone to address any need.  Ask your friends.  Ask me — I’m so grateful to know a ton of wonderful people who’d love nothing more than to help you.

 

These are just a few of the many, many ideas out there.  Rest assured — more are coming your way soon!  Happy Springtime — now get off your chair and go DO something!

 

How will you celebrate Wellness Week?

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Feels like the first time….

Tuesday, January 31st, 2012

No Potato Left on the Couch – ClickAClass and Its Mission

Y’all, there have been a lot of “firsts” in my life lately.  The video above is a perfect example.  It’s my first attempt at a video to promote ClickAClass; my first experience with shooting my own image; the first time I’ve tried editing video; my first time using a crowdfunding platform (more on that in another post coming soon!). 

There are lots of other recent first-times, too — I’ll spare you the boring litany.  Mostly they revolve around business.  What’s that saying?  “Insanity is doing the same thing over and over, expecting different results”?   I’ve had enough of that, so I’m trying some new stuff. 

All this new-ness reminds me of a concept called the Beginner’s Mind.  It happens to be a Zen Buddhist idea, but you don’t have to be Buddhist to appreciate it.  Beginner’s Mind is simply about being open — about setting aside jadedness to see things as if for the first time.   All kinds of fresh ideas can come from this perspective. 

This is a beautiful intention to bring to the yoga mat, to the dance class, to an art project with kids, or to the office.  In fact, I can’t think of a single thing that wouldn’t be enriched with a Beginner’s Mind.  It’s not easy, but it’s worthwhile. 

What could Beginner’s Mind help you to see? 

 

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Believe this.

Sunday, January 15th, 2012

Short post this week, because I’m working on some big, big things for the ClickAClass site.  But this stuff is too juicy not to share with you.

I’ve been inspired by Simon Sinek’s TED talk about his “Golden Circle,” which you can see for yourself here:

http://www.ted.com/talks/lang/en/simon_sinek_how_great_leaders_inspire_action.html

It got me thinking immediately about what ClickAClass is, and why I’m doing it.  So here goes (at least part of it). 

I believe:

  • Every person everywhere deserves good health – especially kids — and that good health makes our lives happier.
  • Healthy families will change the world.
  • Dance is therapy.  Yoga, martial arts, aerobics/fitness, and any movement form can become your dance if it’s therapeutic for you.
  • People want to be healthy, but we fall victim to inertia, so removing excuses will make it happen.
  • As Martin Luther King, Jr. once said, “All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.”
  • Every person has a gift, and it’s our duty each to find that gift and share it.

And — I believe part of my gift is to bring better health to people, so I’m doing my bit to share it. 

So, what do you believe?  Why do you do what you do?  What’s your gift?

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The Gift of a Great Dance Teacher

Thursday, November 24th, 2011

I’ll never forget the excitement of my sixth Christmas.  I opened a beautifully wrapped, beribboned package with great anticipation.  It was only the size of a shirt box, but I knew anytime the label said “with love from Santa,” it was going to be a special gift. 

 

For months before that, I had been writing letters to Santa, asking him pleeeeease to fund my next semester of ballet class.  I had been dancing since I was three, but my parents had warned me that a few tough twists of fate had eliminated the next year’s dance tuition from our family budget.  I was heartbroken, and all I wanted was to find a way to keep up with lessons over the next few months. 

 

So, as I opened Santa’s special package, I was hopeful – and sure enough, the old man came through.  Inside were a brand-new leotard, tights, and a note saying that I’d get to dance again.  Even now, I don’t have the words to express how excited and grateful I was. 

 

Now that my own kids are near the age that they can take lessons, I’m just as excited to introduce them to the art that lit up my childhood (and adulthood, too!).  I had some very special teachers over the years, and some that were not so special too.  If you’re about to embark on the dance journey with your kids, there are a few things to consider and seek out.  Here are my two cents’. 

 

Try to find a studio (and/or teachers) with:

 

General

  • CPR – First Aid certified teachers or administrators.
  • Experience in teaching, not just performing.  Ask about the instructors’ educational backgrounds; did they study early childhood education, or just dance?
  • A dance aesthetic that suits yours.  Think “prostitots” here – check out the dance performances of current students and make sure it’s what you want your kids doing.  (Funny story here: one of my favorite teachers choreographed an adorable, innocent dance performed to Prince’s song “Cream,” without even realizing the lyrics.  You get the picture.)
  • An attitude toward dance competitions that agrees with you.  Dance competitions can be fun, and they can also be a high-stress environment – it all depends on the studio and teachers who get you there.  The TV show “Dance Moms” comes to mind. 
  • A commitment to finding the fun and enjoyment in dance, rather than a focus only on the recital.  Recitals can be fun, and they’re an important component of a well-rounded dance education, but every single class can be fun, too!
  • Live music whenever possible – I cannot tell you how important this is for both dance and music appreciation.  Whether it’s piano, drums, singing or something else, live music adds an extra layer to the beauty of dance and the synchronicity of performance that cannot be overestimated.
  • One-way mirrored windows, so that parents can observe without being obtrusive.
  • Varied class offerings, and the opportunity to sample all or several of them within a tuition package.
  • Family or sibling discounts. 

 

 

Preschoolers

  • Creative movement only for kids under 5.  Ballet-with-a-capital-B is too much for this young age:  too strict, too staid, too uptight.  Let them first learn to enjoy the freedom of movement – there’s plenty of time for technique later.
  • An open dress code.  Part of the fun for preschoolers is wearing the fancy-schmancy stuff that says “dance” – sparkly tutus, pink shoes with extra-big bows, etc.  I get the point of a dress code and the discipline it instills, but come on.  They’re only 3 once.
  • An attendance policy that suits you (make-ups for sick days, drop-ins for wacky schedules, etc). 
  • A parent policy that makes you comfortable (in-studio observation, drop-off classes, whatever works for your family).

 

Grade Schoolers

  • ZERO emphasis on body size, shape, and weight.  At this age, many kids have perfectly normal “padding” and unless your kid is the next Baryshnikov or Fonteyn, there is no reason for a dance teacher to address this.
  • Sensitivity to self-conscious kids.  Just as the teachers should disregard body composition, they should insist that other students do the same.  It might also help to make an exception to the dress code and allow cover-ups for extremely sensitive kids. 
  • A creative dance component and improvisation in every class.  Early exposure to improv goes a long way toward fostering a lifelong love of dance and overall comfort with movement.
  • Attention to technique in a positive way, and avoidance of extremes (turnout, stretching/flexibility, etc.)

 

Boys

  • Teachers who are able to switch teaching styles on the fly.  Boys and girls learn differently, as recent neuroscience has shown.  They also dance differently and need to be taught in different ways.
  • Movement challenges – rather than restricting them in technique, push them to own the space and the movement.
  • No tolerance for gender bashing.  Boys will almost always feel out of place in a class full of girls.  All-boy classes are great, but rare – so in many cases, the best scenario is a good teacher who helps the children accept each other.
  • A more open attitude toward the male dancer.  Traditionally a “prop” in ballet, male dancers can often be the main attraction, and should be taught as such. 
  • If you can find one, a male teacher can really inspire confidence and creativity in boys.

 

 

Wrapping this all up into a gorgeous little package like Santa did for me, the main thing is to find a teacher who loves kids and dance equally.  Once you’re there, the rest will come.  Ask your friends, check ClickAClass.com, interview and observe at your prospective studios.  Go see their recitals or other performances. Give it a good try of at least six months, and then see how it’s going for you and your little one.  If it’s not up to snuff, take it from the top again – a-five, six, seven, eight…..

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Use it or lose it? Yeah, but for how long?

Sunday, April 10th, 2011

I’ve been thinking about this a lot lately, with Spring Break coming to an end:  if you’re taking a break from exercise (which could mean dance, weights, yoga, running, martial arts or any activity), exactly how long does it take to lose muscle mass?

I generally work out each weekday, and take Saturday and Sunday off.  If I’m lucky, I squeeze in a weekend run, but not usually.  During the week, it’s typically resistance and cardio combos.  On Mondays, it’s a RELIEF to work out again — I feel like I NEED that movement.  But heaven forbid I make it a long weekend!  Two days off from exercise feels like no big deal when I get back into it — but three days?  Ugh!  It feels like I’m a couch potato starting back at square one.

Is it because I’ve actually lost muscle mass or cardio endurance over an extra 24 hours off?

Or is that extra day just getting in my head a little too much?

And do you feel the same?

Turns out, it’s probably all in my head.  Experts can’t agree on a specific deadline, mainly because each body varies in terms of metabolism and muscle gain/loss.  Also, different muscle groups gain and lose mass differently; abs tend to retain strength longer than, say, the smallish muscles around the lower leg.   The general consensus is that taking off 10-14 days or more will result in some loss of strength and cardiorespiratory fitness.

So, assuming you’re not taking breaks of 2 weeks or more, it’s really all in your head.  It’s mind over matter once again.  I have a great friend who can consistently run 3 miles, then stop running for a month and then just tell himself, “I’m going to do 6 miles today.” AND HE DOES IT.  Then he acts like it was EASY.   (Yeah, that’s envy that you’re picking up in my tone.)  The thing is, it’s his self-talk – it’s what he tells himself internally that makes it happen.

What are you telling yourself?  How does it compare to what you’d say to your best friend if s/he were in the same position?   I’m keeping this in mind as I face my Monday workout after a 5-day hiatus.   Here’s my script — feel free to borrow at will:

“The fitter you are to begin with, the quicker you’ll bounce back after a break.”  (This is true, by the way, not just a platitude.)

“Be like Nike:  Just Do It.”

“You’ll feel so much better afterward.”

“Whether you think you can or you can’t, you’re right.”

“Get your priorities straight.  Do the healthy thing first, and all else will follow.”

Please share!  What’s your threshold — how many days can you take off without feeling like a slug?  And what do you tell yourself for motivation?  (Or what self-talk really keeps you down and needs to be eliminated?)

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