Monthly Archives: July 2013

Day 10 — NYC Dance Week Festival 2013

Guest Blogger — Uraline September Hager

Uraline was my road buddy during the Dance Week festival, taking classes with me and on her own. She was my eyes and ears for Day 10 of the festival as I was attending a Zumba Jam Session (a 3 hour training to learn new choreography) in New Jersey. Uraline took both Dancehall Workout and House Dance. These are her thoughts:

1.00 pm – Dancehall Workout @ Ripley Grier

i was pissed when i arrived because i was 10 minutes late (due to the lack of information at ripley’s front desk), but my anxiety was quickly alleviated when i saw that there was only one student in the class.  class hadn’t really started. we began, and eventually two more women joined in. the music was fun, all dancehall and carnival style. every song had its own dance routine.

rayvynne, the instructor, would usually mark the sequence before she played the song so that we could follow along better. the basic move was whining. whining = gyrating plié in dancehall. the moves were very sexy.  i felt like a dancehall queen.  she was good at identifying the names of the dances, like “the crocodile.” she had a great energy about her.  anyone who has ever danced to a few dancehall songs up in the club without a break or pause, already knows that dancehall is a good workout.  most of the moves require a lot of lower back, abs, and thigh strength. and of course, as is customary in dancehall and soca, we did a few dance sequences with flags.  i rocked the jamaican flag, lol.

towards the end of the class, we did a lot of wall work.  we whined up against the wall, facing the wall with our posteriors up and out, as well as back up against the wall as though we were grinding up against our respective boos, (again customary in dancehall lol). one wall routine required us to whine and cock up one leg at the same time.  we then had to alternate, cocked leg for four counts, central whine for 4 counts, then the other leg cocked up for 4 counts. repeat. the class ended with a circle in which each of us got in the middle and showed off what we learned.  after the circle, she cooled us down and stretched us out. i definitely felt like i was ready to hit up a jamaican beach party and show off what i had learned.

6.00 pm – House Dance @ Alvin Ailey

i was nervous that this class was going to be full.  the class was capped at 150 students, and my boy and i were 130-something on the sign in sheet. thankfully, the class had no more than 30 people and we were in a spacious gorgeous 5th floor ailey studio, usually reserved, i believe, for rehearsal space for the first company. i was very excited to take this class because house music has become a recent love of mine (in the past 6 or 7 years or so).  the one little house step that i know is completely self-taught.  i’m always in awe and amazement when i see a good house dancer up in the club.  my amazement borders on awe and ‘damn, that’s sexy!’

class started with the instructor fiddling around with the sound system.  i appreciated his desire to find the right balance and properly equalize the sound for us.  the music was on point! even though my knees were killing me from my previous dancehall class earlier in the day, his music kept calling me.  it would’ve been a sin to keep still.

he started with a basic warm up of isolations.  the warm up also included some basic foot work.  i thought the instructor, eddie, was pretty patient with the students.  he broke down the steps when necessary and really tried to guide students who struggled with their footing and coordination.

the moves are all grounded in a demi-plié position in which the dancer is always bouncing.  this bouncing demi-plié position is what gives house dancers that sense of being very light on their feet and kind of flying through the air.  The moves started easily and got increasingly difficult.  The moves require a lot of agility and fast foot work. after the warm-up, eddie had us doing routines across the floor.  once again, he did a great job of breaking down the movements and answering questions and confusion. his class had me sweating profusely.  usually in situations like that, i run for my towel and my water and take every last nanosecond of my break.  in this class, i found myself bopping to the music, even during my treasured breaks.

after we moved across the floor, we came back to the center to learn the dance sequence.  even when the choreography became challenging, it was still fun.  the class was scheduled to end at 7:30 pm.  7:30 came and went, and eddie kept teaching and dancing.  i wish i could’ve stayed until the end, but my friend and i had to leave.  i enjoyed many classes during dance week, but this is the ONE class that i’m seriously itching to return to once my poor knees recover.

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Posted by on July 4, 2013 in Uncategorized


Day 9 — NYC Dance Week Festival 2013

6.15 pm – Zumba, taught by ElanaZumba @ Ballet Academy East

Once in a while, actually pretty often in my life if I’m being honest, serendipitous moments come along that could not have been scripted better if I tried.  Day 9 was one of those moments. My friend Uraline — who has been my road buddy on this Dance Week journey, and I decided to take a Zumba class at Ballet Academy East. Due to some confusion, the instructor did not actually make it to the class.

Without even looking, I could see and feel the disappointment on the faces of the people gathered. My kneejerk response was to stand up and blurt out ‘I’m a Zumba Instructor, I can teach class.’ My friend Uraline teases me that I sounded like a paramedic or a doctor in a restaurant or on a bus who kicks into action when someone falls ill: ‘I’m a doctor, I can help.’ The energy instantly shifted in the room and in a few moments we were dancing and grooving.

Up until that moment, I was just an excited and eager NYC Dance Week festival participant. Words can not really describe how amazing it felt to now become a part of the instructional team, on the giving side instead of just the receiving side. Another lesson in what can happen when we answer the call, align ourselves with our purpose, and just say yes. A further reward for me is the way people’s eyes light up when they connect their bodies with the music and ride the wave…and then let it all go and just dance.

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Posted by on July 4, 2013 in Uncategorized


Day 8 — NYC Dance Week Festival 2013

6.30 pm – Core Synergy Conditioning, taught by Allison Cook Beatty @ Joffrey Ballet School

acb1In the spirit of transverse abdominal (core) strengthening, that we learned on Day 7 is so important to dance injury prevention, I decided today to take Allison Cook Beatty’s Core Synergy Conditioning class.  When I stepped into Studio 1 at the Joffrey School, I must admit it was not without some trepidation.  I had recently undergone laparascopic surgery, which made three tiny incisions through my abdominal muscles only two months before and I was unsure if my abs were up to the job of today’s class.  Granted, I had since participated in an intense four day Zumba conference in France, continued teaching my Fitness classes and danced in seven days of the NYC Dance Week Festival up to that point, so perhaps my concerns were unfounded  But nonetheless, I was anxious.

Enter stage right: Allison Cook Beatty.  Not to be fooled by her petite frame, Allison is a powerhouse.  Within acb2the first 5 minutes of class, I knew it was going to be just the challenge I needed. Not really knowing ahead of time what to expect, it was easy to imagine the routine crunches and leg raises that often comprise core toning classes.  But Allison takes it to a new level and offers a surprisingly creative core class with an aerobic and barre component as well.  Anyone who regularly takes this class, dancers and non-dancers alike, will find themselves ahead of the curve in terms of core strength and endurance.  It is a serious workout and, at the same time, anyone can do it.  It’s inspirational and aspirational watching Allison and seeing the level of strength I can hope to one day achieve if I keep at it.

Apart from her amazing core strength, Allison has also recently discovered her talent for choreography and is taking it to new heights with her company ACB Dance.  Here’s an excerpt from one of her premiere works…

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Posted by on July 2, 2013 in Uncategorized


Day 7, part 2 — NYC Dance Week Festival 2013

7.00 pm – Bollywood Funk, taught by Ayesha Khanna @ Ripley Grier Studios

What is Bollywood Funk?  Is it the same as Bhangra?  Will I be able to keep up?  Or will I stick out like a sore thumb?  These were the questions in my mind as I entered Ripley Grier Studios on Wednesday for Ayesha Khanna’s Bollywood Funk class.  The regular students, who affectionately call themselves B-Funkers, immediately helped to put me at ease by being wonderfully friendly and inviting.  All the amicable chatter outside the studio before class begins, makes you feel like you are just catching up with your friends and it just so happens that you will be learning semi-complicated South Asian pop moves as well.  Thank goodness for the few Bollywood songs I picked up in Zumba trainings and the various Bollywood movies I watched while living in East Africa, where there is a sizable Indian community, I wasn’t completely lost.  Bollywood Funk 2Bollywood Funk 1

But Ayesha’s tight moves and vibrant gestures definitely take some effort to keep up with.  Right out the gate, she is a ball of energy.  It’s obvious that she’s a pro and has been at it for some time.  It’s also obvious that she loves it and values each of the members, who she calls by first name.  Dance Instructor, Zenobia Dotiwala, is right there in the front of the room helping to demonstrate the choreography for us.

Taking inspiration from the amalgamation of ‘East’ and ‘West’ in contemporary Indian culture and cinema, Bollywood Funk is a culturally and technically diverse Bollywood-inspired dance style born in India, but raised in North America.  To the question of whether Bollywood is the same as Bhangra… From what I could gather, Bhangra is a type music and Bollywood Funk is a style of dance.  Bollywood Funk can be danced to Bhangra music.  Somebody please correct me if I’m wrong.  Either way, you do work up a sweat and look pretty cute doing it. What’s better than that, really?

Happy dancing!

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Posted by on July 1, 2013 in Uncategorized


Day 7, part 1 — NYC Dance Week Festival 2013

4.30 pm – Harkness Center Dance Injury Prevention Workshop @ Peridance

As both a dancer and a person who is responsible for guiding others towards wellness through fitness and dance, I found the Harkness Injury Prevention workshop especially useful.  HCDI pic 1 I will certainly bring tips I learned from this seminar back to my classes.  I also now have better tools to examine my own risk for injury and burnout and to catch early warning signs.  Here’s a list of just a few of the great tidbits I picked up:

→   90% of dance injuries are caused by fatigue.  This is a mind blowing fact, when I consider that, in order to make a living, many of my Zumba and fitness colleagues teach upwards of 20 classes a week. Last summer, I myself taught 16 high cardio Zumba classes a week all over New York City.  Between prep time, travel time and teaching, fatigue was on high.  Luckily, I came out the other side largely unscathed, but ice packs and tiger balm were my daily companions.

→  Clinical burnout is real. Some of the symptoms are: loss of interest in dance, depression, and change in appetite.

→  Imagery can be a powerful tool to heal.  Being in class, observing and marking the steps, can accelerate the healing process.  Meditation and positive self talk are good tools as well.

→  Proper nutrition is vital.  Dancers tend to load up on proteins and not eat enough calories. The dancer needs about 2,000 calories to make it through a day including a dance class and/or rehearsal. Many dancers only consume about 1200 calories and are suffering, probably often unknowingly, from disordered eating – not eating enough calories to support daily activities. This can have adverse effects on bone density and organ function.

   →  The 4 Cs of a malnourished dancers diet often include reliance on: coffee, cigarettes, diet coke, and chocolate. Caffeine is a natural diuretic which is dehydrating and also leeches calcium from the bone. Sugars promote inflammation and things like yeast infection and joint pain.  Cigarettes decrease oxygen transfer in the body by 15% and will make you more tired in class.  It’s better to eat more small meals throughout the day of actual food, preferably non-processed.

   →  During the first 30 seconds of a class or rehearsal, the body will use carbs for energy.  If carbs are unavailable, after 15 minutes, it will switch to burning fats for energy, and then protein. If my diet consist of mostly protein this will go towards energy for my body during workouts or classes, instead of replenishing and repairing muscle.  My muscles may not be getting the opportunity to repair as they should because of this, which can make me more susceptible to injury.

  HCDI pic 2 →  Stretching should never be skipped as it raises the body temperature and gets it ready for more intense movement. There are three kinds of stretching that, when used at the right times, can aid the body in gaining flexibility: dynamic (ex: walking lunges), static (ex: holding a pose to stretch a particular muscle group), and ballistic (ex: anything involving bouncing and rebounding).  Cooling down is equally important to bring the blood back to the heart. Doing static stretches during this time when muscles are really warm and pliable can boost flexibility.

   →  Dancers tend to have flexibility and muscular endurance, but not cardiovascular fitness and muscular strength.  To improve this, dancers should go to the gym and workout or run, using the progressive overload technique and cross training, like other athletes, to get stronger.  Particular emphasis should be placed on strengthening the transverse abdominal muscles or the ‘core.’

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Posted by on July 1, 2013 in Uncategorized

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