Lethal Leslie

News

2011-03-24T15:14:00.002-05:00

So, I've been waiting for a while to tell everyone.
I finally have a website.

www.lethalleslie.com

It's a work in progress. Unfortunately, right now, if you have a mac computer, the videos won't work for you.

I am unsure if I will be posting here anymore. We are trying to post on my website now instead. That is what's on the agenda for tonight.

My goal is to post a new video or choreography notes at least once a week. We'll see how that goes!

Mini Conference

2011-03-18T08:07:00.002-05:00

My coordinator has been working really hard to put this together and I wanted to promote it. If you live near me, please please come. It will be a lot of fun.

Lifestyle Family Fitness
FIT FEST
on Saturday, April 30th and Sunday, May 1st.

This is perfect if you cannot go to Toronto this year for the canfitpro conference; you will receive your CECs, it is inexpensive and it doesn’t involve long travel time.
It will be held at the Dougall Location of Lifestyle Family Fitness

Here is the link if you want to check it out:

http://www.lifestylegroupxandtraining.com/WalkInHerShoes.html

It would be great to see you there!

Have a great day!

Intermediate Step

2011-03-08T11:47:00.003-05:00

Ok, as promised, I posted the video to youtube. I knew I should have taken the ratings off.
What's not to like about this video? It's fun, it's intense.......so I don't do a lot of spinning and stupid floor stuff, it is call 'step' is it not? Anyways....just venting.

At least SOME people enjoyed the video. So I screwed up. EVERYONE screws up.
Ok, enough, here's the video.

Hope you enjoy! :)

I know, I know.....

2011-03-07T13:11:00.002-05:00

I know it's been a while. Sorry 'bout that.
Busy busy busy around here.

Hockey is gearing up to finish. There were 3 games this weekend.
My daughter socred!!!! Yep and she's defense. Took a shot from the blue line and
BAM
it went in!!!! Her team won both of their games. Even though they were only exhibition games.
My other daughter, her team won their game and they are off the the provincials. She got 'pass of the game' for having 3 awesome passes. My husband was so impressed with her that game (well for some things). She plays defense as well and when she got the puck at the blue line, she actually looked up to pass to her team mates. At her age level, you don't see that too often.

I have a video to post to youtube. Hopefully I can get it on tonight. I have to find it first. I have it on facebook, I just haven't had a chance to post it to youtube. It's for Intermediate Level step.

I'm getting so sick of winter. I can't wait until it's over. Today would have been a great day for a run too. It's sunny, no wind and not too cold, BUT I really didn't need to run today since I have two classes to teach tonight.

I'm doing double step tonight. Just because I need practice for my double step workshop/session next Saturday. I changed the combos. I thought they were too hard and my focus shouldn't be on hard choreography with double step, it should be on double step itself. Just showing how to go from one step to the other, back and forth, back and forth.

I have some news, but it's going to have to wait for at least a week and a half or so.

That's it for now.

WOW!

2011-02-09T13:17:00.002-05:00

I am soooooooo sore today!
My last post was about my workout at home. Theia (http://theia-fitgoddess.blogspot.com/)had posted in the comments a workout she did when she subbed a bootcamp class. So.....since it was so freakin' cold yestereday and it was a north wind, I decided to stay in on my lunch and try it. I had to make some changes to it because I don't have weights at work. So below is what she gave me. Then below that are my changes and notes.

Tabata style intervals (20 seconds hard, 10 seconds rest, repeat for 8 cycles of each exercise over 4 minutes). I did four rounds of three exercises each. Yeeeeeouch!

Round 1:
4 minutes of x-country ski
4 minutes of squats w/ dumbbells
4 minutes of pushupsrest
1 minute

Round 2:
4 minutes of mountain climbers
4 minutes of alternating rear lunges
4 minutes of boat pose w/ an incline pressrest
1 minute

Round 3:
4 minutes of squat thrusts
4 minutes of dips
4 minutes of pliesrest
1 minute

Round 4:
4 minutes of side kick, tap the floor (alternating kicking legs each interval)
4 minutes of curtsey lunges
4 minutes of plank w/ rowrest
1 minute
stretch!

Ok, so here's what I did
Round 1:
4 minutes x-country ski
4 minutes prison squats(hands behind head squat, when come up bring knee up and opp elbow to knee)
4 minutes pushups
rest(I never took a minute, just didn't)

Round 2:
4 minutes high knee's(I didn't do mountain climbers because my wrists would have been on fire, going from 4 minutes of pushups to mountain climbers, not good for my wrists)
4 minutes lunge back and kick(I alternated legs)
4 minutes plank (went from forearms to hands, I found this hard because of my wrists, I ended up switching, and did some side crunches, I did 2 minutes of forearms to hands and 2 minutes side crunches)
rest

Round 3
4 minutes of squat thrusts (MY GOODNESS!!! I couldn't believe how hard this was. I sooooooo wanted to stop. I hated this, but loved it at the same time)
4 minutes tricep dips (I skipped one 20 sec work section. My wrists were killing)
4 minutes of plies(I didn't start doing plies. I did 1 minute of one big hop forward, 2 small hops back. Second minute I did plie's, then I alternated between the hops and the plies for the last 2 minutes)

I wanted to get some skipping in but that didn't happen. I couldn't do round 4 because I did a 4 minute warm up before all this, tried to do 2 minutes of skipping but couldn't get the jump rope and my feet and coordination to cooperate with me, so I did a little stretching and that was it.

I wish I could have gotten to Round 4. I also wish my lunch hour was longer. I didn't find this was enough for me. I liked it and am soooo sore today. I feel it in my back, my triceps and chest. I also feel some soreness in my upper hamstrings, but I think that's due to when I got home from work I did some sliding lunges with weights, some step ups and squats.

Since I don't feel it so much in my biceps, I'm going to do biceps tonight. I would have liked to do a whole body circuit but most of me is sore already. I'll just get the biceps in to make it even I guess!

Hope you can use this workout. And thank you Theia for suggesting this!

Personal Workouts

2011-01-21T10:01:00.002-05:00

So, ever since the beginning of January, I haven't been able to run very much. I've had this stupid cold or whatever it is, I don't know. No nasal congustion, it's all in my lungs. At first when I would lay down at night, my lungs felt like they were filling up, I'd cough, and it would clear out. I was having a hard time exercising because for the first 20 - 30 minutes I would cough and cough and cough. So....my lunch hour run turned into walking instead. Plus, since it's soooo freakin cold out, that doesn't help the running either.

So, since I haven't been able to run, just walk, I've felt the need to 'up' my exercising. Since walking isn't as intense as running. AND I know I need to do more weights because the only time I do any strength training is when I go to teach my classes on Saturdays and Sundays. One hour class plus about 20 minutes of weights. Doesn't take me long, I don't like taking breaks.

So, Tuesday night, after work, I decided to do a little work out. Problem was, I couldn't finish all at once. Usually Kelsey will stay in the basement and play, but not Tuesday. All she wanted to do was go upstairs. I was able to video tape those 5 combos, then she headed up the stairs. I brought her back down after a couple of minutes, BUT when I started doing my actual workout, she kept going upstairs. Finally the rest of the family came home. All she wanted to do was watch Dora, so I put a video on and headed downstairs. Here's what I did.

Did 45 seconds work: 15 seconds rest for each combo, and 3 rounds of each.

Combo #1

A) Mountain Climbers
B) Curtsey lunges with dumbbells
C) planks using the step - first round: feet on step, hands on floor, straddle down and up, I switched lead legs after a while
2nd round - alternating knee's to shoulders
3rd round - I think I did the straddle thing again

3 rounds of above - my third time through I didn't do mountain climbers, instead I did high knee's because my shoulders were burning

Combo #2
A) Plyo jumps using the step(two risers on each end)
B) Step Ups - holding Dumbbells(didn't use the step here because it wasn't high enough, I used a step ladder)
C) Abs - used a MB(medicine ball, can use a DB if you want)
- lay down on back, legs extended, MB in hands right over head, engage core, rise up and look at the MB, when totall straight up, you look straight ahead, then lower down and look at the MB as you lower down)

Combo #3
A) Snowboarders
B) Dead lifts with dumbbells
C) Bicycle crunch

Combo #4
Originally I was going to do:
A) skipping
B) reverse lunges using the step
C) side crunches

BUT, here's what I did instead:
A) skipping, 1 minute
B) reverse lunges using the step, 16 reps each leg

repeated A & B 3 times
Then I did side crunches. I don't remember how many I did on each side though.

After the kids went to bed, I rode the bike for 30 minutes while watching Biggest Loser. I didn't do anything at lunch that day. It was so warm out too, but it was slushy and misty/rainy. Not a good combo.

Thursday morning I woke up early(5:53AM) and rode the bike for 15 minutes, then did some weights. I did a circuit. Ran through it 3 times. Using dumbbells

1. row - back
2. chest presses (ended up only doing this 2X because the I used the weights my husband had on the dumbbells and it was too heavy for my wrists and I was too lazy to take them off, too conscious of the time)
3. hammer curls
4. triceps extensions(one arm at a time)
5. reverse flies
6. shoulder presses

I was out of time and didn't get a chance to do core work. I guess I could have gotten up earlier or just cut my computer time off, but oh well.

I got up early this morning and rode the bike for 30 minutes. That's it so far. I'm planning to go out at lunch even though it's only going to be 15 degrees F, and really really windy. What else is there to do at lunch?

Intermediate Step Video

2011-01-20T09:41:00.001-05:00

Here's the video for you of the choreography below.

Enjoy!

Intermediate Step

2011-01-18T11:02:00.003-05:00

Man, I was in a mood all day yesterday, but by the end of the day, it had changed.
I texted my husband saying I was 'sick'

Sick of the weather
Sick of this stupid cough
Sick of not being able to run because of the cough
Sick of stupid questions
Sick of work
Sick of not sleeping
Sick Sick Sick!!!

Boy does this weather SUCK!!! I hate it, and today it's supposed to rain. I hate rain even more than the cold. At least in the cold I don't have to carry a freakin' umbrella to stay dry while I walk. Ugh! I hope it's not raining on my lunch today.

Anyways...the reason for this post, I thought I had a fun class last night and thought I would share the choreography with you. When it's written, it doesn't seem like much, but I gave options since I didn't have anyone new. I had a new person last week and she did great. BUT she wasn't back this week. I was disappointed, but what can you do.

So, here's the choreography. If I get a chance tonight I will video tape it, with all the options I gave.

Combo #1
V step 2X(8)
stomp elvis stomp(8)
8 point mambo(8)
hop & tap 2X(8)

Combo #2
alt. 2 stomps & march(8)
2 lunges(8)
ham repeater(8)
spider(8)

Combo #3
L step(8)
weave 2X(8)
lunge 1X(6)
repeater 4(10)

Combo #4
V step 1X, 1 knee(8)[option was rhythm V]
3 side lunges(or 5 fast)(10)
rep 2(tap tap knee)(6)
stomp the bug 2X(8)

Combo #5
kick & hustle(8)
tic toc 3(5) swivel over(5)
2 knee's home(6)
sumo repeater(8)

I had two other combo's ready to go, so I'll include those in the video as well.
Have a great day! It's better already for me, I got some sleep last night!

Breakdowns

2011-01-12T10:15:00.002-05:00

Here's the breakdowns for combo 2 & 3!

Combo #2

Combo #3

Hope this helps!

Vertical Step

2011-01-06T09:32:00.003-05:00

I've had some questions about vertical step, so I thought I would share them with everyone and give my opinion on vertical step.

When I teach vertical step I start on the side of the step. To me, starting on the end of the step just seems like horizontal step. Remember, this is just my opinion, you don't have to agree with me.

I also like to go from one side of the step to the other and back and forth again. I don't do the combo on one side of the step, then do the same thing on the other side. I go back and forth a lot. Or I try to. Sometimes it's hard depending on what moves you have in the combo's.

"Is it harder to teach vertical step? Would I need to change how I teach a combo? any pointers you can give me?"

Certain things are harder to teach with vertical step. For instance, in my video I have a V slide & spin. If that's a new move for people it'll be harder to teach because you have to face the side walls. Depending on where the participants are in the class, some will see it, some will not ..... until you are on the other side of the step to teach it on the other side.

Say you're teaching a repeater. I usually do a repeater, then either do two basic or 2 alternating knee's or something, then do it again. Never introduce a change when your participants are facing the back wall. Give them a chance to see it a couple times facing the front.

Originally I told this person that I don't do basics facing the side walls(that would just be horizontal step right?), BUT when I edited my videos, I did use a basic step to break up the repeater I was teaching. I normally would use alternating something corner to corner while teaching the repeater, BUT the move after the repeater was that V slide and spin, so I wanted something that was similar to that. I guess I could have done 2 V steps, but just didn't.
If I have something in the combo where the base move is a basic, I do the basic on an angle. Usually it's when we're facing the front.

If teaching vertical step is new to you AND to your participants, keep the moves simple. Don't throw in advanced stuff until they're ready for it. You could start with some fairly easy combo's, and then do a harder one at the end. A lot of members have trouble when you are facing the back. For instance, alternating knee's corner to corner. They don't want to miss something, so while they're doing they're knee to the back wall, they're looking over they're shoulder to see. Even though nothing else is happening.

'After watching the first one, I am still amazed you can teach without any type of notes. How do you remember it all? Do you plan out the breakdowns ahead of time, or do you just figure it out as you go? '

How do I remember it all? Ha! Sometimes I don't. I do have notes. I keep them on the stereo. Over the years it has gotten easier to remember the combo's. I find it easier to remember if I make up the combo's the day before or even the night before. It's fresh in my head.

Breakdowns: Sometimes I plan the breakdowns ahead of time. Sometimes I teach things differently. I never figure it out as I go though. As I'm making up the combos/moves, it's running through my head how to break it down. It doesn't take me long to figure out a breakdown either. BUT sometimes when I take it to class, and then thinking about it later, I come up with a BETTER way to teach it.

Sometimes I have a hard time figuring out a breakdown for something, so I don't use that move until I can figure it out.

Things just go through my head. I see something on youtube, then something else pops into my head because of it.

Flow of Moves:

I'm adding this one. I think the flow of the moves/combos is very important. If you want to do a shuffle turn step or something like that, you need a perfect lead in move. For me, it would be say, a repeater 2 and march around the end of the step. You are in a perfect position to do the shuffle turn steps. The flow is very important.

I don't do vertical step a lot in class. Mainly because I find I get a better workout from Horizontal Step. Not sure why, I just do. And to me, if I'm not getting that great of a workout, perhaps the participants aren't either.

I did vertical step that day, because I had nothing for horizontal step. I had just done double step the week before, so I took the moves from double step and put them into combos for vertical step. Why not?

If anyone has any other questions, please feel free to ask. Post a question in the comments section. It won't show up right away because I have it on 'comment moderation'. I will get it right away though!

Have a great day!

Happy New Year!

2011-01-04T14:28:00.002-05:00

Happy New Year everyone!

I know I know, it's been a while.
I've been busy over the holidays, but I do have a video to share with you. Right now I only have one breakdown edited. As I get them done I will post for you. It's Vertical Step starting on the left side of the step.
Here's the video:

Hope you enjoy. We had a lot of fun with it.

I have some exciting news. In March I am going to Calgary to present two step sessions for a little conference up there. Here's a link: http://www.aaywcabanff.ca/
This is my first one! I'm actually kind of excited about it.

I've heard some things about the 'big' conferences, on how presenters get to present at them, and I doubt I will ever be at the 'big' conferences. BUT.......

my coordinator is working on putting on a mini-conference at our gym in April. It's two days with 4 or 5 sessions each day for only $99(It's two days). It's not official yet because she's waiting to hear back about the CEC's. I'm hopeful. I think this is fun.

When I get the breakdowns done, I will post!

Intermediate Step

2010-11-24T13:43:00.003-05:00

Hi all!
Sorry I haven't been around much lately. Been busy!

I posted three videos to youtube recently. I thought I'd write out the combo's here for you and then give you a few more combos as well.

Combo #1
Alt. stomp & spin to end(8)
tic toc 3 stomp & box(8)
skip rptr(8) jump shot 2X(8)

http://www.youtube.com/watch?v=_N9-CaO7mkI

Combo #2
Rep 2 jog over(8)
tango & chasse turn(8)
L step(8)
sumo 2X(8)

http://www.youtube.com/watch?v=Y3awY6slerc

Combo #3
Kick & hustle(8)
3 side lunges & jog over(12)
ATW(8) FR(4)

http://www.youtube.com/watch?v=SOh9T_i1CTE

Now the rest are just some extra combos for you. I do have two more videos I am going to post, but they're not done yet.

Combo #4
walk the plank(6)
rep 2 up & back(6)
power jog around/basic(4)
rocking horse repeater(8)
quick quick mambo cha cha(8)

Combo #5
rep 2 march to end(8)
4 taps DX(4)
come up on top & 2 stomps home side & exit home(8)
push the foot(6)
lunge 1X(6)

Combo #6
kick & mambo/pivot turn(8)
reverse rock down(5) stomp(3)
heel repeater(8)
orbit(8)

That's it for now!

Something different.....

2010-11-05T12:32:00.003-05:00

Well it's cold today. I was all ready to go outside and either run or walk, BUT....there's a north wind today. So that makes the 40 degrees it's supposed to be, feel more like 30 degrees. Yah, no thanks. Plus it's too windy for me. The cold and the wind equals no running for me. I would have walked, but I didn't have a winter jacket today. So....... I did some interval training today.

I've been watching some videos on youtube. That Body Rock chick, who's husband video tapes her cleavage and butt(not sure what the point is, other than to get more views), The Barfoot warrior girl, and the girl who has the myomy tv website, with videos on youtube. I'm not sure what the '12 minute' workouts are all about. To me, and for me, that's not long enough. 12 minutes? What's that going to do? Maybe I'm just a person that needs more than that, I don't know.

So, here's what I did today on my lunch hour.
I did a 5 minute warm up, just of step touches, hamstrings, knee's up, grapevines etc etc.

Exercise #1: Burpees (I did 50 sec. work, 10 sec rest)
#2: one legged squats(50 sec. work, 10 sec rest)
I alternated the above two and did them 4 times each

#3 high knee's 20 sec work: 10 sec rest 8X

#4 reverse lunges, with one foot on a chair 50 sec work, 10 sec rest
#5 skate/leap side to side 50 sec. work, 10 sec rest
I alternated the above two exercises 4X each, so it worked out to doing two sets of reverse lunges on both legs

#6 In a downward dog position, on one leg only, do pushups, but leading with your head to the ground
#7 come up on that same leg(the one leg you are on) & do jumps on the one leg
I did the above two, two times on each leg. So that would be 4X's I guess.

#8 low jacks 20 sec work: 10 sec rest 8X

#9 pushup, into a side plank, bring elbow to opp. arm 10 reps
#10 running man(I call it running man because I always forget what the heck the name of it is, you're in a plank and you alternating running your feet up towards your hands, alternating)
#11 Did #9 again on the other side

#12 In a crab position, alternate kicking your legs up.

I didn't sweat that much. I found the high knee's really easy. The hardest thing for me was the burpees and any of the pushups I did. The down dog pushups, by the last set, by wrist was clicking. It was an ok workout. I'd prefer to run though. I'm sure I'll be feeling this tomorrow.

While I was doing it I thought maybe sometime this weekend, I could get my husband to video tape me, but I don't have any cleavage to show off. He could just video tape my butt the whole time. That's not bad too look at!

I did vary the ending a bit. I was supposed to do this other pushup thing, but I wanted to make some time for stretching and maybe some abs. So I skipped that pushup thing(I'm sure my wrists thanked me) and did this abs combination thing. You lay on your back, lower your legs to just above the ground, bring them up, open the legs(looks like a V) do a crunch reaching your hands through, then lift the hips off the ground for a hip raise. I did this 15 times. I could have done more, but like I said, I wanted some stretching time.

For exercises 6 & 7, I didn't like going from those one legged jumps into the down dog pushups. It's the whole instructor thing in me, so I built in a little recovery, to bring my breathing and heart rate down a little. I think I did each exercise for 30 sec each, with some recovery in between.

I didn't like the low jacks, it just felt awkward, so after two minutes of it, I changed it to regular jacks, getting my arms in there. I liked that better.

So, that was my workout for today. It was about 45 min. altogether. I still would have preferred to run. Oh well.

Lift off.......

2010-10-08T18:05:00.001-05:00

Got my computer to work. I thought I'd try to blow inside the cord, the two different ends and even the camcorder entrance thingy (Yah this sounds real good ;) )

Anyways...uploaded it, edited it, uploaded to youtube, and have two more videos on the way soon.

Here's the intermediate one with 5 combos.

Enjoy!

Intermediate Step video

2010-10-07T07:50:00.003-05:00

I haven't forgotten about it.

I video tapped last week, uploaded to my computer.....BUT.........when I watched it, I was disgusted. I looked pregnant and I really didn't want anyone else to see that. The problem is, that's what happens by the end of the day. If I could video tape first thing in the morning, I wouldn't have to be so vain!

Anyways....I did video tape it last night. Next problem.....our stupid computer. It's not registering the camcorder for some reason. Everything's plugged in, I even restarted the computer just in case. We've been having lots of problems with our computer lately too. Problem is, my husband doesn't have time to look at it and see what's wrong. Tuesday, Wednesday, Thursday, and Friday nights are hockey. Game this Saturday and out to dinner. Hopefully Sunday afternoon and Monday he'll get to it!

BUT, I am going to try again tonight.
Wish me luck.

Intermediate Step

2010-09-28T13:05:00.002-05:00

Hello all!

I've recently started back to Monday night intermediate step. I had thought I created a really fun class for last night, but alas.....I had to modify things, no big deal. For some reason, the music just didn't feel right last night. It wasn't the stereo either. It sounded fine, just thought the music was off I guess. So....here is the choreography that I had PLANNED to teach. When I get a chance this week, I will video tape it so you have a visual of it.

Combo #1
V step two(option: v twist chasse stomp or spin)(8)
stomp & jog over & back(8)
3 side lunges(10)
2 knee's on top

Combo #2
L step (squat tic toc)
2 lunges(8) (combine the two together, will show in video)
tic toc 3 straddle stomp(8)
indecision(8)

Combo #3
kick & mambo or pivot turn(8)
step behind & go wide into a V slide(8)
squat exit back(4)(ended up just doing a knee back here, it felt better)
lunge 1X(6) stomp & knee(6)

Combo #4
abduct tic toc & spin to the end(8)
4 toe taps double time(4)
2 travel knee's & lunge 1X ending on north side of the bench(8)
1/2 orbit(4) L step(8)

Combo #5(we didn't get this far)
walk the plank(6)
rep 2 up back(6)
skate 3 or skate 2 ball change & stomp(8)
tap tap quick & box(8)
power jog/full reverse(4)

Enjoy!

Busy Busy Busy....

2010-09-17T14:47:00.002-05:00

Yep, that's my life, busy busy busy.

Schools back, hockey's started, I've got another class to teach.....busy busy busy.

I got the whole email thing fixed. I've got my account back, changed the password, changed some other stuff too. Thank goodness!

Yep, so hockey has started for two of my girls this week. Three nights this week. One practices at 5PM two nights and the other one is at 5:30 another night. It sucks because I have to go right there from work.

Kelsey still isn't in day care yet. They haven't called. One of the day cares doesn't have an opening until October. The other one, they have something going on and are supposed to call soon. So lucky for us, my dad watched her all this week! THANK GOODNESS FOR GRANDPARENTS!!!

So, I have to go to the arenas to get her because my husband goes on the ice with the other two.
That leaves no subbing for me on those nights. Sucks for me.

The good thing about all this hockey, some of the mothers have started running while the kids are on the ice. The first time, it was just me and one other mother. Plus my kid and hers. The kids rollerbladed. The second time we went, there were four mothers and 3 kids. Another mother was running late, but at least she made it and did a little! Her son rollerbladed too. We're supposed to do this every practice. It's nice to be motivating for people.

My coordinator sent me an email titled "To make your day a little brighter...."
In the email was a comment from a member:

"The Ride on Sunday was an excellent class! Leslie shared with me a new level of fitness. I love her class. Compliments to her!"

How nice was that? So nice of the member to send to my coordinator and so nice of my coordinator to pass it along to me! It's nice to know that I'm liked. (At least by some :))

Now if only I knew which Sunday that person came, AND what profile I did. Would love to do it again.

I've been running a little more now. I just feel like. It doesn't seem like a chore either. I'm actually starting to like it!

HAPPY FRIDAY EVERYONE! My happy hour has to start later now, since we have hockey!
Have a great weekend everyone!

Email

2010-09-15T13:32:00.002-05:00

My email has been hacked.
If you try to send me an email, I won't get it.
I'm trying to change the email for this blog but it's not letting me.

I've recently received an email from a Cheryl about presenting.....PLEASE PLEASE respond on here as I don't have access to my email right now.

Poll

2010-09-01T12:22:00.002-05:00

I put a new poll up.

My vote is for Katy Perry. I just don't see what the big deal is about Lady Gaga.
To me, she's just another Madonna. I LOVE Madonna! I just don't like Gaga.
I hate the Alejendro song. It sounds like one of Madonna's songs.
She even has one of those outfits Madonna wore for her concerts.
The bra with the cones! Remember that?

So, my vote is Katy Perry.
What's your vote?

Old To New

2010-08-25T13:36:00.004-05:00

About a month ago I posted about my first video (http://lethalleslie.blogspot.com/2010/07/my-first.html) and said I would rework the combos. Well, I've had it done for a while now and even have the videos done. I just haven't had time to post. So, here they are, 4 combos!

Combo #1
tic toc 3 stomp & box(8)
reverse & straddle(4)weave(8)
mambo cha cha(4) pause & chasse over(4)
L step variation(8)

Combo #2
stomp off lift exit back & ball change into a swivel over(10)
fly & stomp(6)
kick straddle box(8)
sumo off on off & spin(8)

Combo #3
"wander" stomp & box home(8)
drag & switch & stomp(5) drag(3)
chasse turn 2X(6)fly & drag(6)
rhythm mambo(4)

Combo #4
rep 2 jog over(8) crossover lunge(8)
tap tap rhythm off end(6)
drag & switch drag(5)tango(5)

If you NEED the breakdowns, let me know!

OMG....

2010-08-10T13:17:00.002-05:00

Wow, I never want to fly AGAIN! Especially alone and with no cell phone!

I had one of the worst experiences with flying.

My flight was supposed to leave at 7:20. There was a flight that came in just before that. The crew got off and told the person at the gate that there was a mechanic looking at the plane. The crew came back with McDonalds 10 min. later. I thought it was a joke. That they just said a mechanic was looking at it so they could get McDonalds. Not so much.

7:30 comes around...."We'll let you know by 8PM" Meanwhile, all the people who had connecting flights were getting rescheduled to other flights so they wouldn't miss their connection. 8PM comes around...."We need a part, it will be 2 hours. If you'd like to reschedule to another flight you can." As we were doing this....they cancelled my original flight.

So, I rebook to a different airline and different flight. It was supposed to leave at 9:30. Get to the ticket counter (after having to take a shuttle to a different part of the airport) and the flight is delayed 3 hours. It's supposed to go off at 12:30AM.

Oh ya, my original flight was going to Dulles, since I switched airlines, this one was going to Reagan National. A nice couple I met, let me use their cell phone to call Dana who was picking me up.

Meanwhile, while we're waiting 3 hours, the couple I was with went to see if we could get some kind of food voucher for having to wait 3 hours. Got one for $6 each. Go to chili's, we had 5 min. to order something. THEY CLOSE AT 10pm. Not sure what that's about. I'm assuming all the flights leave by that time and that's why they close. So, we got one thing of nachos and salsa and ordered drinks.

EVERYONE gets on the plane, we're seated......."This is your captain....we have a problem...Reagan National's lanes are close for maintenance, did you want me to see if we can land at Dulles. Mostly everyone says yes. I'm having a fit because Dana thinks I'm going to Reagan, how am I supposed to tell her I'm at Dulles. He comes back on "Dulles won't let us land their, so we'll have to CANCEL THE FLIGHT." Yes, that's what he said, CANCEL THE FLIGHT. Damn it, I was supposed to have been there already!

So, we get off the plane, get the hotel voucher, food voucher (which I will discuss in a minute), and the lady said we could use the SAME ticket to get through security and come to the gates. I get to the hotel, use the computer and go on facebook to tell Dana about it. Now I'm SUPPOSED to be leaving Thursday morning at 9:45. Same flight number.

I go to bed. Didn't sleep very well. I woke up in the middle of the night and I was having a hard time opening my one eye. DAMNIT. A bloody eye infection. Wouldn't you know it! I also had to sleep in my bra and panties. AND had to wear the same clothes the next day. Our luggage stayed on the plane. I get up, use the computer, my husband was on facebook (no cell phone remember) told him what was going on. Take the shuttle to the airport. The lady on the shuttle with me told me that people who were in line with us the night before, but at the back of the line, they actually got tickets for the flight. So she was going to the counter to find out what to do.

I decided to do the same thing. The Delta counters are so big, I didn't know which one to go to. I just went up to the first one (which happened to be the Priority one). I said to the lady, "I need help. My flight was cancelled last night, and told this could get me through security to get my flight today." The lady, "No, you need a ticket. " And she let me stay in priority. I was looking for the lady who was on the shuttle with me, she didn't explain it to the security person very good and had to go wait in the longer line that wasn't priority.

I get up to the counter "My flight was cancelled last night, I'm supposed to be on the 9:45. This is what I have." The guy" I don't see your name here. Oh, that flight was cancelled." WHAT THE! Another freakin' flight cancelled. I'm in a panic, I don't have a cell phone, not sure what the hell to do. The guy: "Here I can get you on the 8:50 flight." Whatever. I look at my watch, it's 8:15. I get in line at security and keep looking at my watch. I get through the part where they look at your ticket and passport. Get in line. I PICKED THE WRONG LINE. Some woman wasn't pushing her stuff through. Keep looking at my watch. I FINALLY get through. I don't even put my stuff away or put my shoes on, they're sandals anyways. Pick up my stuff and RUN! Yep, run barefeet down the airport. Figures it was taking off at Number 9. Security is at 38. I stopped and fast walked for about 30 sec. Then ran again.

I get to the gate, out of breath. Two ladies were just getting on anyways. I'm catching my breath. I want to ask the guy a question. "I have a question....I'm sorry(I start crying here) I just want to make sure my luggage is going to get there. I was supposed to go last night." him: "yah it should be there." I start hyperventilating walking down that thing to the airplane. I stop and take my glasses off and try and calm down. Obviously the flight attendents saw me, because after I took my seat, one of them asked me if I wanted some Kleenex. Uh, yah!

I didn't know how to tell Dana I was on another flight. I didn't have time to go pee, I didn't have time to get breakfast OR a coffee. So, I paid for the internet. $7.98 for the flight. I didn't even get to use it for an hour. That was expensive. BUT I did get to tell her when I was getting in.

The food vouchers. Here we go....our flight was supposed to leave at 9:45 right? They gave everyone food vouchers for LUNCH and DINNER. Hello, what about breakfast? The flight was supposed to be at 9:45? WTF! AND they were only good until 11PM Thursday. I'm sorry, but I wasn't going to spend all day in the damn airport just to use my food vouchers.

I finally made it! It put a damper on my day in Washington and Virginia though. We just went shopping right away. Dana was going to take me sight seeing because all the other times I was there, I didn't get to see anything. BUT, shopping was more important of those things. To me anyways.

I made it home in ONE flight! Thank goodness.

I'm off....

2010-08-04T14:06:00.002-05:00

Well, it's almost time for me to go. I'm on my way to DCAC. I can't wait to do some fun classes and learn something (I hope). I love going to conferences, it's so much fun!

I'm not looking forward to the 2 hours in the airport though. I hope there's wifi so I can play on my itouch and hopefully chat with people on facebook to pass the time. I may look for a bar and have some drinks too.

I was going to post some more videos, but decided that I've posted a lot lately and it can wait until I come back.

I'm out!

Step Combos

2010-07-30T06:06:00.004-05:00

Here is a video with some combos I did last Saturday. Also, the choreography notes.

Combo #1

V slide(4) stomp(3)come up & stomp & box home(8)tango(5) tigger reptr(8) full reverse(4)

Combo #2

Walk the plank(6)push the foot stay on south side(6) kick stdl box(8) squat reptr(8) pivot turn(4)

Combo #3

up & stomp up & stomp & 2 switches(2, option shown is kick ball change 2X then 2 switches) pause & chasse(4) cross over lunge(8, or lunge & flip) spider(8)

Combo #4

knee off elvis & box home(8) stomp & lift ball change OR 5 point mambo(5)stomp(3) sumo off on off & spin(8) step off the end 2X(8)

Now, it might not be in that particual order.

Enjoy! I didn't post this on youtube. It's only on my blog!

My first......

2010-07-27T12:47:00.003-05:00

So, I decided to look at my first video that I posted on youtube.
I posted it November 25, 2006. Almost 4 years ago!
There are 21,607 views!

Back then, that was advanced. Now a days, I would do this in my intermediate class.

I looked at it because I'm a little stale for intermediate ideas, so I wanted to watch it to see if it would help me come up with anything new.

Here's the old choreography:

Combo #1
tic toc 3 straddle stomp exit north(8)
weave 1X(4) mambo cha cha(4)
reverse straddle(4) box step or 1/2 orbit(4, some call it revolve)
L step(8)

Combo #2
kick straddle box(8)
10 point mambo(10)
quick 6(6)
repeater 3(8)

Combo #3
wander stomp & box(8)
1 3 6 straddling step exit north side(8)
weave & stomp(I now call this fly and stomp,6)
chasse turn 2x(6)
full reverse(4)

Combo #4
cross over lunge(8)
rep 2 march to the end(8)
shuffle rock(6)
tap tap rhythm(6)
full reverse

Here's the video:

Once I have re-worked the combo's, I will post the 'freshened' up version of the combos.

First Bike Ride

2010-07-25T14:14:00.007-05:00

Yesterday I went on my first bike ride of the season.
We finally got one of those bike hitches for Kelsey.
It wasn't her first ride, but I'd like to think it was.
She wasn't too happy for some reason.

Poor thing, she held her helmet the whole time. They don't make them small enough.

She's acting like she did all the work! Where's my water?

I think she was happy to be out!

I guess we'll just have to go more. Practice practice practice.

Choreography

2010-07-23T07:54:00.003-05:00

Ok, I've felt guily (kind of) for not posting choreography for a while. So, I did get to go in the basement last night and video tape. Excuse my attire. I didn't feel like changing.

I'm not going to designate these combos as advanced or intermediate because everyones levels are different. For me, the first three would be hard intermediate, then the last one advanced I guess.

Here's the choreography notes:

Combo #1
double stomp ball change(4) into
'push'(push the foot stay on the south side)(6)
quick quick box(8)
stomp around the world(6)(there are options shown the second time through)
tap tap weave & jog over(8)

Combo #2
kick & spin to the end(6)1/2 orbit long ways(4)
4 taps double time(4) knee(4)
fly repeater(8)
2 reverse knee's(6)

Combo #3
V slide(4)(options shown)
stomp the floor(3)
come up on top stomp north, then box step home(8)(options shown)
tango(5) drag & switch, come up rhythm switch & knee exit(8)
rhythm mambo(4)

Combo #4
double stomp ball change(4)
stomp go wide & V slide & spin(8)
lunge & flip(8)
rock on top knee step back & pivot & straddle(8)
pause & chasse over(4)

Here's the video:

Enjoy!

Song Lyrics

2010-07-22T16:12:00.001-05:00

I FINALLY heard who sang the song I heard yesterday.

Bruno Mars

'Just the Way You Are"

Here is the song.

This and That......

2010-07-22T12:08:00.005-05:00

You know, I hate Wednesdays. Both kids have soccer Wednesday nights and what a pain that is. My 8 year old gives us a hard time EVERY practice or game. Her socks bug her, her shoes bug her, soccer's boring.....

Every Wednesday, after my lunch of course, I prey for rain! I hope it rains every Wednesday afternoon. I'm lucky if I get home at 4:50 and we have to be out the door by at least 5:45. We should leave even leave by 5:40, but that's too hard. So that leaves me 45 min to get dinner going and eat and get changed. I hate going to soccer too. It's too hot out. AND I have to try and keep a 1 year old from running onto all the soccer fields!

The best part about Wednesdays is 9:30 at night when Cougar Town comes on. I LOVE this show. It makes me laugh every week!

I haven't been watching as many youtube videos lately. But I have come across someone who has interesting stuff. Here's her youtube page: http://www.youtube.com/user/AktivOli

Check her out. I haven't had time to actually pay attention and take some notes or get inspired by any of it yet. I wish I had more time for that.

I'm hoping to video tape tonight. Just a few combos I'm doing right now. The problem is, getting them on my computer to edit and save. I still have video from Christmas time that I need to edit and save. I just have no motivation to edit it. It's so boring. Just us opening presents. But I don't want to just delete it. It's Kelseys' first Christmas.

Well, I didn't run at lunch today. I decided not to. Just a power walk. Why is it that people look at walkers funny and point? What's the difference if I were jogging or rollerblading. It's still exercise. I sooooooo want to get a tank top that says "IT'S CALLED EXERCISE! TRY IT!"

I did get to do weights last week. I think it was last Thursday. I didn't feel anything the next day though. I did this circuit I saw in Oxygen magazine. I really don't like plie squats and don't understand why they put them in workouts all the time. I don't have enough weight at home in order to get anything out of it. What I need to do is buy myself more weights. My husband has some but they are a pain in the @$$ to change all the time. Plus they hurt my hands.

I think tonight I'll focus on legs and butt and bring this wooden chair we have, into the basement so I can do step ups. I don't have enough risers to actually feel the step ups. I can't wait for the burn!

Thanks everyone for all the supportive comments on here about not closing down my blog. Don't worry, if I did decide to close it, I'll be posting somewhere else. I'm supposed to be having my own website. I have the domain name, and I've paid for the hosting site. BUT I don't have anything else done. My husband was supposed to help me with it, but he's found 'better things to do' with his time I guess. We have dreamweaver on our computer at home, but he just hasn't found the motivation to help me I guess. And I don't know what the heck to do, or how to do it or how to get started with it.

I will keep you all posted though!

A Song

2010-07-21T10:45:00.002-05:00

I just heard the best song!
It definitely wasn't long enough. I don't know who sings it or what the name of the song was. I missed that part. BUT, I did get to jot down some of the lyrics.

It's an upbeat song, but it was just the words of the song that I liked.

"When I see your face....there's not a thing I would change

Cuz you're amazing.....just the way you are...

And when you smile....the whole world stops and stares for a while...

Cuz girl you're amazing....just the way you are...."

Now to me, this is what every woman wants to hear. Not everyone is confident, and to have our significant other tell us these things....

I love this song. I can't wait to hear it again!

Sweat Fest

2010-07-15T12:18:00.002-05:00

Well, lunch hour was sure a sweat fest today. It took me 20 minutes to stop sweating!

Since it was 85 degrees out, I decided to do intervals. I didn't think I'd be able to do a continual run today since it was so hot.

So.......

I walked for 5 min., ran for 5 min., then I decided to do intervals.

I waked for 1 min., ran for 2 etc etc, until I got back to work.

I think I ran faster doing it that way.

I was going to turn around when my watch hit 23 minutes, but I was only 30 seconds from where I get when I do a continual run, so I picked up my pace and turned around and kept running for a little longer.

Boy was it hot out today. I could actually feel my face heating up when I would stop and walk.

And then, getting back to work, I could feel the sweat dripping from my head down onto my shoulders.

I feel good now though. I didn't curse at all during the workout. But, when I got back I did! :)Probably because it was so FREAKIN' hot out! I would have loved to have just jumped right into a pool. Clothes on and all! It would have felt so good!

Workout number one done for the day. I'm hoping to do a circuit of weights tonight. We'll see. It depends if Kelsey will stay in the basement with me. She has a habit of wanting to climb the stairs. I need to find something better to put in front of the stairs. We can't put a gate up, we can only block the stairs.

Hopefully I'll get the weights done! I'm hopeful!!!

My Happy Place

2010-07-08T12:05:00.004-05:00

Here is my beautiful baby girl.
She is my happy place.
No matter how bad of a day I'm having (and I've had many lately) she always makes me smile. No matter how bad she slept at night, in the morning, she always has a great big smile for me.
When I get home from work, she has a big smile for me.

I love her and I am so happy she is in my life!

What/who is your happy place?

Comments

2010-07-01T05:57:00.003-05:00

I have turned the comment moderations on, so if you post a comment, it's not going to show up right away. I get sent an email and then I have to approve it.

Please be patient as I can't receive my email at work.

Thanks!

Stuff

2010-06-30T09:05:00.002-05:00

Blog

Well, I'm not sure how long I'm going to keep this blog for any more. I'm getting sick of certain comments that are being left. They don't even say anything, they're just symbols. I'm not the only one getting them either. Right Fit Goddess and Step Junkie?!

Traffic

Traffic this morning on the way to work, was pretty spars. The first day of summer vacation for the kids and there's no traffic. Makes me wonder, are there that many teachers driving to school at that time? Seems to me some of them should already be at school by 8AM.
Do parents re-arrange their work schedule in the summer? It only took me 15 minutes to get to work today, when normally it takes 20. It was really nice though. Maybe I'll be able to get home just as fast!

Cycling & Running

I've started running recently. At first it was just on the treadmill. My first few times seemed so easy. Then I took it outside for various reasons, and it's hard.

Yesterday on my lunch hour, I went for a run. The whole time I was thinking I wanted to stop. I find it the same in cycling class. I didn't stop though. Even though, on the way back, my right hip and right knee had a twinge in it. Not too painful, but just a twinge. I kept going, I didn't stop. I sure wanted to though. A few times I was thinking "This sucks. Why am I doing this? Maybe I should have just walked today."

When I get to take a cycling class(which isn't very often anymore since I'm back to work, I don't take any classes actually) I think the same way sometimes. Not always. I guess it depends on what the instructor has us doing.

Video

Here is a recent video I posted on youtube. It's the first combo I did in the advanced step class I teach. I have the rest of the class, but am hesitant to post the rest of it for various reasons. Mainly selfish ones. But here is the video.

Lunch Hour

2010-06-15T15:15:00.001-05:00

When I went for a walk on my lunch today, down at the river, I saw a guy dressed up as Yosimite Sam! But, he was on roller blades. Had a hat on, big huge fake beard, black trench coat, sunglasses, AND on rollerblades.

Too funny!

Hi ho hi ho......

2010-06-01T14:58:00.000-05:00

......it's back to work I go!

Well, today was the day. D day. The day I went back to work. I really wasn’t looking forward to it.
I think I’m still in denial. I didn’t cry on the way to work and I didn’t even cry at work today. No tears or anything.

I was happy that the weather was nice today. I got to get out on my lunch hour and exercise. I walked for 5 min. then ran for 30, then walked for 5. Only 40 min., but it’s better than nothing. On my way back at lunch, there was a camera guy out, and of course I was in the view. Not sure what channel he was from.

Also, first day back to work and out on my lunch, I got honked at! So annoying!

I must say, the person who took my place for the last year, did a really good job. My first day was so easy.
She got a lot of the stuff done so I wouldn’t have to do it. Which was so nice.

I’m hoping tomorrow will be more of the same.

Now to see how my baby did all day without me. I can’t wait to see her smiling face and get a nice big hug from her!

Intermediate Step

2010-04-29T08:17:00.004-05:00

Hello All!

Here is a video with three intermediate step combos. Hope you enjoy!

I'm wondering as well.....do any of you have a hard time coming up with interesting, not boring step choreography? You know, there's only so many ways to do lunges, basics, V steps.....I would love it if you would share with me some of your favourite INTENSE intermediate moves. I know 'intermediate' level is all relative. Just leave it anyways.

I've recently taken over a step & sculpt class and really dont' want to just do the same old same old. I like step & sculpt to be simple, BUT intense AND still INTERESTING. I'd like to be able to hit all levels. I think step & sculpt should be filled with intense moves. There's not a lot of time to do fancy shmansy choreography, so I like to hit 'em hard with intense stuff.

So please.......if you could, share some of your favourites with me!

Thanks!

2010-04-27T10:24:00.002-05:00

Ok, here are some new combos for you. I mixed new with old!

Combo #1
kick & hustle/heels/hitch(8)
squat repeater(8)
reverse & stomp & full reverse(7)
tango(5) rhythm m(4)

Breakdown:
http://myfitclass.com/videos/3503/breakdown-of-combo-1

Combo #2
swivel over & jog over(7)
tic toc 3 &straddle(5)
rebound repeater(8)
pause drag switch stomp(86)
2 knee's up(6)

Breakdown:
http://myfitclass.com/videos/3504/breakdown-of-combo-2

Combo #3
lift ball change, stomp off box stomp(12)
step off(4) indecision(8)
sumo off on off & spin(8)

Breakdown:
http://myfitclass.com/videos/3505/breakdown-of-combo-3

Combo #4
stomp & switch V up twist chasse off(8)
shuffle box & drag(8)
rhythm up turn & straddle(6)
chasse turn(6) power jog(4)

Breakdown:
http://myfitclass.com/videos/3506/breakdown-of-combo-4

Here it is from the top:
http://myfitclass.com/videos/3502/from-the-top-april-2010

Enjoy!

40 minute workout

2010-03-24T10:37:00.002-05:00

Last week I taught a 40 minute lunch time workout. Not my usual thing, but that's ok. I figured, lunch time people probably weren't interested in doing step. I thought they would prefer more of an interval type workout of cardio and weights. Something quick and effective. So I did intervals of high intensity floor and bosu drills with some weight exercises.

I did it in my own basement earlier in the week and video tapped it. So here are the links to the videos:
Part 1: http://myfitclass.com/videos/3405/40-minute-workout-part-1
Part 2: http://myfitclass.com/videos/3406/40-min.-workout-part-2
Part 3: http://myfitclass.com/videos/3407/40-minute-workout-part-3

When I get some time, I'll write out what I did. These videos are highly edited.

Hope you can get something from them!

My Fit Class

2010-03-18T09:43:00.002-05:00

So, there's a new website out there in internet land. It's call My Fit Class (www.myfitclass.com). It's just like youtube, except that it just has fitness related videos on it.

All the videos are in categories: aqua, body conditioning, hi-lo, kickbox, other, pilates, spin, step, yoga and zumba. So, instead of having to type in 'kicboxing' and a BUNCH of non-related videos popping up that you have to sift through.....this website, all you have to do is click on 'kickboxing' and all kickboxing videos pop up. A lot easier than having to look through a bunch of videos you don't want to see.

I just posted a new video over there. I hope you check it out. Here is the link: http://myfitclass.com/videos/3377/one-combo-7-ways

I was able to attend my friends step class about a month ago, and had so much fun. She got my creative juices flowing. The first combo in the video is hers. All I did to it, was give it a basic combo. (Everyone needs the basics right). Then I just put in a bunch of variations for the combo. Her combo was fun, there was nothing wrong with it. I just wanted to fool around with the combo and see what I could come up with. Thank you Michelle for getting my creative juices flowing!!

Combo 1(intermediate)
V slide, knee back(8)
tango(5) skate 2(6)
split V(8) 5 pt. mambo(5)

Combo 2(basic)
V step, knee(8)
skate 2(6)
2 lunges(8)
10 pt. mambo(10)

Combo 3(intermediate)
V slide, knee back(8)
reverse skate 2(6)
tango(5) reverse 2 side lunges(8)
5 pt mambo(5)

Combo 4
V slide, mambo cha cha (8)
swivel over(5)
reverse 2 side lunges into a full reverse(8)
tango(5)
reverse skate 2(6)

Combo 5(a little more advanced)
rhythm V slide into a tango(8)
swivel over(5)
reverse 2 side lunges into a full reverse(8)
tango(5) reverse skate 2(6)

Combo 6
A different version of a rhythm V(8)
swivel over(5)
reverse 2 side lunges into a full reverse(8)
tango(5) reverse skate 2(6)

Combo 7
Rhythm V on top(5)
swivel over(5)
reverse 2 side lunges into a full reverse(8)
drag(3) tango(5)
reverse skate 2 go home(6)

There you go. 7 combos just from one combo!
Enjoy!

New Video

2010-02-28T13:56:00.003-05:00

Hi everyone!

Here is a link to a video I posted on a website call My Fit Class.
www.myfitclass.com

Please go and watch as many times as you can. It's a contest and I could use some money!

http://myfitclass.com/videos/3319/step-with-ll-old-to-new

Videos

2010-02-16T13:18:00.002-05:00

Sorry everyone. Not sure what's going on with the videos, why they're not working.
I really didn't want to post them on youtube either.

Really sorry. I guess I'm going to have to now. :(

Step & Sculpt

2010-02-12T15:11:00.003-05:00

I subbed a step & sculpt class the other day, so I thought I would share what I did.

Combo #1
V step 2X, L step, 2 lunges, jump shot 2X
Power combo
abduct straddle 2X(with power)(8), abduct repeater power(8)
sumo 4X(16)

Combo #2
8 point mambo(8), knee straddle weave(8)
reverse skate(8), glutes alternate(8)

I didn't end up doing the reverse skate, I did a rocking horse repeater instead.

Combo #3
Kick & hustle(8) knee straddle around the world(8)
indecision(8) skip repeater(8)

I changed this combo during class. I changed it to:
kick & hustle, repeat 2(6)
3 side lunges(10), skip repeater(8)

Combo #4
ham front back(8), weave(4) chasse around the end(4)
knee straddle weave, repeat 2 ski(8)

I changed this combo too. Instead of the knee straddle weave, I just did repeat 2 ski 2X.

Horizontal Double Step

2010-02-09T19:25:00.004-05:00

Here is my recent class. Horizontal Double step .

Combo #1
Kick & hustle(8), pause & drag quick switch & stomp and spin to the right step(8)
stomp & switch up top(4) stomp & full reverse(5) stomp(3) rhythm mambo(4)

Combo #2
knee squat tic toc 2X(1) 2 lunges & straddle in between the steps(6) right step drag & tango(8)
quick stomp over stomp switch stomp(8)

Combo #3
heel repeat & straddle(8) kick and march to right step(6)
reverse 2 side lunges & straddle(8) left step over & toes repeater and spin to right step(10)

Combo #4
abduct tic toc & spin to right step(8) 1/2 orbit, straddle(8)
swivel over & spin to left step(7) stomp left step(3)
right step diagonal stomp & drag(6)

Abs/core

2010-02-02T10:14:00.003-05:00

Here's the abs/core video. Hope you enjoy it!
I'm hoping to get in the basement again later today to video tape some more.

2010-01-22T07:02:00.002-05:00

So, I haven't been feeling very creative lately. I'm not teaching as much. I only teach step once a week now. So.......here's what I did. I looked through my old combos and tried to change them in some way to make them new again.

Here are two combos for you. The old one, then the jazzed up one. I hope you enjoy them.

Here is the breakdown for the original combo.

Here is the breakdown for the jazzed up combo.

Hope you enjoy these!

Merry Christmas

2009-12-24T18:47:00.001-05:00

Hi Everyone!

I just wanted to wish everyone a Merry Christmas!

I hope you all have a happy and safe Holiday Season!

LL

Horizontal Double Step

2009-12-03T13:32:00.003-05:00

Here is my plan for Saturday. I've done vertical double step recently and took some of the moves from that routine and put it in here.

Combo 1

heel repeater and straddle(8) Thanks to Step Junkie for this one
push/stomp & spin to right step(5)
rock on top & straddle(5)
lunge 1X/quick 6(6)
quick over 2X & mambo cha cha(8)

Combo 2

knee pivot back stomp floor rhythm on top and straddle but really stepping forward in between the two steps(9)
right step diagonal stomp & full reverse(7)
indecision(8)
double kick ball change & box step(8, easier: kick straddle box)

Combo 3

Kick & hustle or heels(8)
pause quick over stomp and spin to right step(8)
swivel over(5) tic toc 3(5)
drag & chasse turn(6)(could just repeat 2 here)

Combo 4

abduct tic toc(6)
V slide pause and chasse to right step(6)(got this from Rebecca Small)
1 ham reverse stomp the floor & full reverse or just reverse skate, spin to the left step(10)
chasse turn 2X(6)
mambo cha cha on the floor traveling back to the right step(4)

Enjoy

November Step

2009-11-10T17:16:00.002-05:00

Here are 4 combos for you. No breakdown though.

Combo 1
alt. 2 stomps OR jog over and back(6)
weave OR drag & switch(4)
rhythm mambo(4)
reverse & straddle(4)
lunge 1 OR quick 6(6)
reverse skate OR 1 reverse ham stomp & full reverse(8)

Combo 2
Repeater 5 OR tap twist rhythm up stomp & drag stomp(12)
pause & chasse over OR 1/2 orbit(4)
2 reverse knee's and straddle OR one knee step back pivot the other way & straddle(6)
indecision(8)
jog over(2)

Combo 3
double pump(10) jog over(2)
pause quick up stomp & full reverse(7)
tango(5)
tap tap quick and box(8)

Combo 4
lift ball change(3, could easily just do a stomp here)
stomp off the end, box home & drag(9)
reverse 2 side lunges & full reverse after the 2nd lunge(8)
quick stomp swivel(6)
chasse turn 2X(6)

Combo 1 I stole from Javachick, then just changed a couple of things. In combo 3 I stole the double pump from Seasun. So, thanks to you two for the inspiration.

My daughter is in the video with me. She had been eating candy the hour before we did this. Lets just say, she needed to burn off some energy!:)

Hmmmmm?

2009-10-12T12:36:00.002-05:00

A friend of mine sent me an email, so I thought I'd share it. I think it's funny. SOME may not. Everyone has their own sense of humour. I think mine is pretty good. Others I find, don't have a sense of humour.

If you have sex with a prostitute against her will, is it considered rape or shoplifting?

Can you cry under water?

How important does a person have to be before they are considered assassinated instead of just murdered?

Why do you have to "put your two cents in"... but it's only a "penny for your thoughts"? Where's that extra penny going to?

Once you're in heaven, do you get stuck wearing the clothes you were buried in for eternity?

Why does a round pizza come in a square box?

What disease did cured ham actually have?

How is it that we put man on the moon before we figured out it would be a good idea to put wheels on luggage?

Why is it that people say they "slept like a baby" when babies wake up like every two hours?

Why are you IN a movie, but you're ON TV?

Why do people pay to go up tall buildings and then put money in binoculars to look at things on the ground?

Why do doctors leave the room while you change? They're going to see you naked anyway.

Why is "bra" singular and "panties" plural?

Why do toasters always have a setting that burns the toast to a horrible crisp, which no decent human being would eat?

If Jimmy cracks corn and no one cares, why is there a stupid song about him?

Can a hearse carrying a corpse drive in the carpool lane?

Why does Goofy stand erect while Pluto remains on all fours? They're both dogs!

If Wile E. Coyote had enough money to buy all that ACME crap, why didn't he just buy dinner?

If corn oil is made from corn, and vegetable oil is made from vegetables, what is baby oil made from?

If electricity comes from electrons, does morality come from morons?

Do the Alphabet song and Twinkle, Twinkle Little Star have the same tune?

Why did you just try singing the two songs above?

Why do they call it an asteroid when it's outside the hemisphere, but call it a hemorrhoid when it's in your butt?

Did you ever notice that when you blow in a dog's face, he gets mad at you, but when you take him for a car ride, he sticks his head out the window?

Hope you laughed at at least one of these things. I did!

Intermediate Step

2009-10-07T07:07:00.002-05:00

I recently posted a video on youtube, Intermediate Step, and here are the breakdowns for you.

Combo #1
V slide, mambo cha cha(8)
indecision(8) L step(8)
weave 1X(4) rhythm mambo(4)

Combo #2
kick front mambo cha cha(8)
cross over lunge(8)
tic toc 3 & chasse turn(8)
spider(8)

Combo #3
mambo grapevine(8)
over & toes repeater(8)
8 point mambo(8)
rhythm off the ends(8)

Combo #4
Knee off twist & box home(8)
swivel over, tango(10)
jog over(2)
rebound repeater(8)
full reverse(4)

Intermediate Step

2009-09-11T13:42:00.002-05:00

Here are 6 intermediate step combos for you.

Combo #1
V slide mambo cha cha(8)
knee elvis knee(10) lunge 1X(6)
orbit(8)

Combo #2
Kick & mambo cha cha/ pivot turn(8)
rep 2 straddle rock over(8)
reverse skate 2 & straddle(6)
alternate 2 stomps(6) full reverse(4)

Combo #3
abduct tic toc march to end of step(8)
tic toc across stomp and exit(8)
around the world 1/2 way(8)
cross over lunge(8)

Here is a video of the first 3 combos.

Combo #4
drop squat tic toc 2X stay up & 2 lunges exit(16)
spider(8)
sumo 2X(8)

Combo #5
Knee off elvis & box home(8)
swivel over, tango(10)
chasse turn & stomp(6)
reverse & straddle box step(8)

Combo #6
L step(8)
reverse & straddle, mambo swivel(8)
indecision(8)
over & toes repeater(8)

Here's a video of the last 3 combos

Hope you enjoy! There are options shown in the videos as well.

Step & sculpt....again

2009-09-07T16:53:00.006-05:00

I put together another class and actually had some time to video tape it. There are 4 videos in all. I'll write out the choreography for you.

Combo #1
V step 2X, 2 lunges
L step, jump shot 2X

Combo #2
ham front back, weave 2X
3 stomps & rock, rocking horse repeater

Combo #3
L step tic toc, 2 lunges (or drop squat tic toc 2X, stay up 2 lunges & exit)
spider, sumo 2X

Combo #4
skate(8), rep. 4(10) knee elvis knee
lunge 1X(6), orbit

combo #5
rep 2 straddle rock over(8) reverse skate 2 and straddle(6)
lunge 1X(6) power jog(4) stick the knee(4) mambo(4)

I had to do one more video with the muscle conditioning segment in it, so here it is.....

I hope you can use some of this. Enjoy!

Step & Sculpt

2009-08-29T17:58:00.002-05:00

Hi everyone! I hope you are all well!

So, the title 'Step & Sculpt'....in the past I have posted choreography/classes for a 'step & sculpt' type of class. A lady who attends my classes told me I should video tape it some day. She thought that people/instructors could benefit from the way I teach it.

I keep the choreography simple, but the intensity high. I keep the choreography fairly simple, mainly because there isn't a beginner step class on the schedule and so, I think beginners should start with a step & sculpt class. The way I do it is:

Combo
Interval
Sculpt

Combo
Interval
Sculpt

Combo
Interval
Sculpt

This way, if they can't get the choreography, it's gone after we do the interval anyways. So, hopefully they will feel a little successful. I also keep the choreography fairly simple and intense, because in this type of class, there really isn't a lot of time to do complicated stuff. I would rather the participants get a GREAT workout, and feel successful, than get all confused by complicated stuff.

So.... I have posted three videos for you. There are no breakdowns. Just the choreography, the interval and the muscle conditioning segment.

I hope you all can use something from it!

Here is Combo 2:
http://www.youtube.com/watch?v=IqFaAJ4USMQ

Here is Combo 1:
http://www.youtube.com/watch?v=FHRLAynf5dk

Here is Combo 3:
http://www.youtube.com/watch?v=vQ_JrTVYmbg

Enjoy!!

Three....

2009-08-18T15:03:00.003-05:00

I wish I had three hands/arms. Boy oh boy would that make life easier.

While pumping(breast milk), one hand could hold the pump while the other two typed on the computer.

One hand/arm could hold the baby, one hold the bottle and feed her, then the other one....well I could do lots with it...vacuum....dust...anything.

Three hands would sure come in handy!!!

My Days....

2009-08-13T13:32:00.005-05:00

Well, my days are pretty jam packed now. I wake up whenever Kelsey wakes up. Nurse her. Change her. Eat and have coffee and check emails.

Today for instance....she woke up at about 7:30. Nurse her, change her, talk to her, get coffee ready. First time nursing her wasn't enough apparently because I had to nurse her again, and she ended up going back to sleep. So, while she slept, I ate and checked emails and a few other sites. Now I forget what else I did while she slept. Oh well.

She slept for about an hour. Then up and at em. My other two were just waking up around that time. The neighbourhood kids came to the door to see if they could go to the park...no problem, but first, breakfast, brush the hair, brush the teeth, make the beds.... I still don't think their beds are made. By 10:30 Kelsey is ready for a nap again. So, I put her in the stroller and go for my walk. This is about the only time I can get some exercise in now a days. Get home and she's awake! I keep her in the stroller and the kids are home from the park so they entertain her while I go in and put the laundry I had started before going for a walk, in the dryer. And go to the bathroom!

Pretty soon it's lunch time. But before that, I start to get lasagna ready. I put Kelsey in the bouncy seat on the counter so she can see what I'm doing. Just grating cheese at that point. Then I get my lunch and the kids lunch ready. Kelsey goes in the swing, otherwise I'd have to hold her while we ate, and that's kind of hard to do.

Kelsey is only up for about an hour I think. Still doing stuff while she's awake, just caring her around with me. When she's finally in bed, I go finish the lasagna, do the dishes, and mop the floor. Oh yah, and take the laundry out of the dryer so I can fold it later. Then I head downstairs to the exercise room so I can video tape some videos. I did two today and three yesterday. Sure enough, as soon as I start the third video, she wakes up. I don't think she wanted to wake up though, because half an hour later she's back in bed. And here I am.....

Usually Kelsey's first nap of the day, I try to get some work done around the house. Second nap I use to go for a walk. But it all depends on when she wakes up! Then the rest of the day I play by ear.

She's a funny girl. One second she's happy and smiling, the next she's crying for some reason. I still haven't gotten the different cries down. Sometimes when I think she's hungry, she's really not, she just wants to go back to sleep. Some days are harder than others too.

For the last two days my feet have been KILLING me. So, yesterday I changed the orthotics in my walking shoes, and made sure to stretch after my walk. I also got a tennis ball out and used it as a messaging tool for the bottom of my foot. Whenever I was sitting yesterday, I would circle my foot around and also pull my toes towards me to try and stretch out the bottom of my foot. My heel felt like it was swollen. Today....not so bad. When I woke up I didn't look like an old lady walking to the bathroom. I stretched today (although not as good as yesterday), but haven't used the tennis ball yet. I figure I'll do that tonight while I watch tv. I think it might be time to get an appointment to get my orthotics fixed. They might need a little adjustment.

I've been missing my grandmother lately. She's been gone for.....I'd say 3 years now. She used to come over and help me every day when my other two kids were babies. What a great help she was. I am sure missing her now! She would come over and either walk the other two around, entertain them, do the dishes for me, or even fold laundry. It was great! I loved her coming over. Now, I don't have that. My mother works, and my dad is retired. I could ask him, but I feel guilty asking him. I know he would...but....you know....I just hate to bug him. I would love to have someone come over every day, even if it was just for an hour. Take Kelsey, entertain her, whatever.... Maybe I would actually get a shower in BEFORE my husband woke up.

My grandmother loved the girls, and I know she would love this one just as much as the other two! She was always there for my brother and I, and always for my girls! I miss her.

I haven't been able to get to the gym as much as I'd like to, lately. My husband works midnights so he sleeps during the day, and Kelsey isn't old enough yet to bring her. One more week, then I can bring her. I won't bring her every day. Maybe 3 days a week, so she'll get used to going. It would be so nice to attend a cycling class sometime.

I made the mistake of taking a class Monday night. It was a lot of fun, but man, did I pay for it during class and after. My feet were hurting during the class, and they killed me Tuesday. But, as they say "no pain, no gain". Well I sure was in pain! I just need to make sure I stretch extra AND drink a lot of water!

Well, I think my time is up!
Later!

Core work

2009-08-01T11:48:00.005-05:00

Here is some core work I video tapped in my basement. Two videos for you.

Just one.....

2009-07-30T07:11:00.004-05:00

for now anyways! Here is one 32 count combo. Complete with breakdown. I hope you enjoy!
Please, leave a comment or even email me.

WOO HOO

2009-07-29T13:15:00.011-05:00

Got lots to woo hoo about.

#1 The city is back to work finally. Now we can get garbage pick up on a regular basis again. Although, it was garbage day yesterday and we still have garbage out front.

#2 My husband is back to work. It was nice having him home for two months. The pay check will be nice as well. The downside, he works midnights so now I have to keep the kids quiet during the day.

#3 The exercise room is done. Now I can start making videos at home. I did three today. I've cleaned off the swing, so if Kelsey wakes up from her nap early and I'm not done, I can put her in there.

#4 Kelsey had her two month check up yesterday. She's 9 weeks old now, and has grown 5 inches since she was born AND doubled her birth weight. Which wasn't so hard to do since she only weighed 5 lbs 8 oz. The downside to yesterdays visit was she got two shots. I think the second one hurt more than the first one. My 9 year old laughed at her. All evening she screamed and cried. I felt so bad. To me it was either like she was re-living the shot, or she was in pain. That's how she was crying. Like she was in pain. She cried...I cried too because I didn't know what to do for her. I had to give her more tylonol but couldn't because she was crying. We finally got some in her later on. She was good through the night. Thank goodness.

#5 I'm down another 2 lbs. Not that I'm trying or anything. I really don't care if I lose weight right now. I just want to go to the gym or go for a walk. Just be physical. I'm just used to that. I love to exercise.

#6 I found out that when Kelsey is 3 months old, I can bring her to the gym. I can't wait! It'll get us out of the house more.

It's funny...Kelsey looks like my 7 year old, but acts like my 9 year old. She likes to be walked around to look at stuff. Unfortunately she likes to be walked asleep as well. She won't take a soother like my oldest. She likes staring at lights. Her room is purple. One wall darker purple than the others. Her crib is white. She stares at the white and purple contrast I think.

She's a pretty good baby so far I guess. I'm happy about her weight gain. That makes me think I'm doing a good job.

Anyways....the picture above is a picture of my exercise room, what I call, 'Chocolate' room.

When I get a chance, I'll be able to post a few videos.

WOW!

2009-07-22T07:37:00.003-05:00

Wow is right! So far, I've participated in 3 cycling classes. If you ever want to know how out of shape you are, go take a cycling class! The first one was awesome, second one kicked my ass, the third one was awesome.

I'm hoping by the time I start teaching it again, I'll have my breathing under control a little better. It takes me half the class to figure out the breathing. I guess it doesn't help that I haven't done a cycling class in 4 months, AND that I have asthma.

My goal is to do two cycling classes a week. This week I think it's only going to be one. I was supposed to go this morning, but.......anyways......that's all I'll say. I'd like to go Friday, but the husband is golfing. I'd like to go Sunday, but again, the husband is golfing. Next week he goes back to work, so we're going to have to figure out a gym/golf schedule. I figure rainy days can be gym days. Sunny days, at least I can go for a walk. Although the older two kids don't like it too much because I make them ride their bikes for an hour with me. Oh well.

But man, did I ever feel good after those cycling classes. I felt so much lighter yesterday. And I was dripping with sweat. Can't wait for the next one. I'm hoping golf is cancelled on Friday so I can go!

Two on One Step

2009-07-15T07:17:00.004-05:00

So, SJ and I got together and did another video. I don't have time to put the moves into the video, so I thought I would write down the combos here instead.

Combo #1
Kick & heels(8)
kick around 1X(5) kick ball straddle(3)
around the world 1/2(8)
hop ball change straddle(4)rhythm mambo(4)

Combo #2
tic toc 3(5)pivot turn(3)
indecision(8)
stomp & switch pause & quick over and straddle(8)
pause quick over stomp the floor(6) box step(4)

Combo #3
push the foot(6) abduct tic toc(6)
orbit option(4)tango(5)chasse turn(3)
L step(8)

Combo #4
turn into a stomp on the floor and spin around the end(8)
shuffle rock(8)
quick over into a tango(7)
tap tap knee straddle(6) stomp exit(3)

Combo #5
stomp off the end & switch stomp exit back and stomp(8 can do a repeater here)
heel heel mambo off the end(6) stomp exit back(3)
lunge 1X & box step and exit to opp. side(7)
kick(4) rhythm mambo(4)

Step Junkie made up the last two combos. We had a lot of fun making this video. It took about 45-50 minutes after getting to know the combo's and then practicing them all together. We got our own little workout!

Bad News

2009-06-19T07:09:00.002-05:00

Sorry everyone. My smarty pants husband screwed up our computer some how. Lost all of the videos I was working on. We have an external drive that I save the final product too. So I have the rest of the vertical step series on there. I was working on the Intermediate Step videos yesterday. ALL GONE! They are also no longer on the camcorder either. Double step is on the camcorder still. I also had a bunch of breakdown videos to work on to either put on DVD and sell it or do pod casts with. YEP ALL GONE! Now I'll have to start all over with that.

Another pisser, is that all of our music we've downloaded is gone. I teach cycling and was making some cycling cd's for when I start teaching again. I recently purchased music through itunes. ALL GONE. I'm wondering if there's a way to get that music back somehow. Since I did purchase it. I'll have to contact them sometime!

Ugh!

Vertical Step

2009-06-06T09:42:00.003-05:00

A while back I posted a vertical step video on youtube. I am currently in the process of editing breakdowns for that video. I also have the double step breakdowns to do, as well as my most recent Advanced step video. I am going to try and space these out over the next few months.

Whenever I get the chance to edit and produce a video I will. I am taking advantage of all the sleep time right now, because I know in a few weeks, she'll be awake a little more during the day.

So, stay tuned for some videos!

She's arrived!

2009-06-02T09:56:00.004-05:00

So....May 23 started out just like any other Saturday. Went to the gym to teach advanced step. But I told them it would be my last class. Originally I was supposed to teach Monday night and then the following Saturday as well. BUT...I'd been having to go to the hospital for ultra sounds to check the amniotic fluid. My uterus hadn't been growing like it was supposed to, so he was worried that she was really small.

I had an ultra sound on the Thursday and the fluid was only 6. He wanted to induce me the next day, but I wasn't ready. I wanted to get checked in another couple of days. So, I was to go back on Saturday. I called in the morning and they just told me I could come in whenever I wanted. So I did. I taught my advanced step class, then we went.

What fun that class was. I made all four combo's hard. I thought they were hard ones. Of course I gave them moves that they had done before. So there wasn't anything new. I guess you could call it, the 'best of Lethal Leslie'. I'm sure I have lots of good stuff, but this was some of my favourites. I think it was a great class. Outside of the classroom, before class, I was joking around with them, that if I got induced the following day, I could probably be back teaching by the following Saturday. One of the ladies told me she'd kick my ass if I showed up there.

So we headed to the hospital after that. Man, what a long wait it was. Mainly for the ultra sound. Because it was a Saturday, not as many people working. So, I did the non-stress test first. Of course that was fine. Amniotic fluid was fine as well. It was back up to a 9! Woo hoo! That made me happy. I really didn't want to be induced. I wanted her to come when SHE was ready.

BUT, we had to wait for the report to come back upstairs and then the doctor to look at it.

3:30 we left the hospital to go get the other two. Home around 4PM. So, I started cooking dinner. 4:30 I went to the bathroom. Was by the stove, and had to run back to the bathroom. I guess my water broke. Wasn't a gush or anything. Just felt like I had to go.

So, we were back at the hospital for 5:30. Of course they (husband and two kids) had to eat first. I only had a little bit because I didn't know what was going to happen.

Got to the hospital, they checked me, and yep, my water broke. Although my cervix was still closed. They wheeled me into the labour and delivery area. It was the high risk area because the regular area was all full! Wheeled me in, and what do you know......I know one of the nurses from the gym. I said hi, she said hi back, then she says...."Well, I guess you're not teaching tomorrow." I said "No, but I taught today." The other nurses said, "Oh well, that'll do it."

So, I walked around for about an hour or so, and nothing was happening, so then they started my on the drip to get things moving. Around 10:30 that night, the contractions started coming more regularly I guess, so I guess that's when it's true labour.

I had my ipod with me and just kept listening to music and laying on my side. Husband and dad were watching the hockey game. I forget which one was on. I wasn't hungry or anything, but I really wanted a popsicle. Man, did that taste soooooo good! Banana! Yum! Then all I had was ice cubes.

I still kept waiting for the contractions to get worse. The nurse checked me at one point and I was only 3 cm dialated. About an hour later or so, she checked again and I was at 9! All I was thinking when she checked that second time was "Please don't let it be a 5!" I was hoping for anything higher. My husband was hoping for a 7! But a 9! Yippee it was almost over.

Yah, know, maybe my pain threshold is higher than most people's, but I don't understand why people get the epideral. If it's moving along fast enough, people should be fine. But, maybe I'm just a freak! I mean, I did teach step that morning! I had two really really painful contractions that hurt like hell, but they were while I was pushing. Can't do nothing then right. During this labour, I actually felt sick a couple of times and actually vomitted. Never had that with the other two. See, good thing I didn't eat any more than I did.

Kelsey Morgan was born at 1:12 AM, May 24, 2009. 5 lbs 8 oz. 18 1/2 inches long. A tiny little thing. She looks like our middle child. Just her nose is a little different. She is now 9 days old!

After her birth, my husband was kind enough to go to a convenience store across the street and get me some chocolate milk. That was the only thing I wanted after giving birth. Plus water as well.

It was hard sleeping in the hospital that night. Didn't get much sleep. The nurse came in around 5 AM to give her a bath. I don't see why it had to be four hours after she was born. It couldn't have waited until morning? Not much sleep was had that night. Of course, my husband stayed and slept in the pool out chair/bed thingy. He had no problem going to sleep.

In the morning, after the kids showed up with grandma, he went home to clean up. When he came back, he brought me my long awaited Greek Salad I was dying for. So so good! I ordered food from the hospital for the kids, and my husband and I had Greek Salad. It was yummy!

Came home from the hospital the following day. The kids needed stuff for lunch, so around 4PM, I went to the grocery store. Business as usual right.

My husband is surprised that I haven't gone for any walks yet. Well, I'm trying to be a good girl and wait at least two weeks. On Sunday I'm hoping to hit the power yoga class that I never get to go to because I'm always teaching. BUT it depends on the nursing schedule I guess! If I can go, I'll go, if I can't, I can't. No big deal. I get to it some time. Whatever the schedule, I'm still going to get to the gym and if not yoga, then I'll at least try to get some weights in. Ride my bike to the gym(10 min. ride) do weights, come home. Boom, done!

A Favour.....

2009-05-16T11:49:00.002-05:00

First, yes I spelled favour right. I'm Canadian!

Anyways.....I have a favour to ask of everyone. I have to more Saturday(Advanced step) classes left (I hope!) and I want to do a 'best of', or my favourite combo's. So I was wondering if you all could help me out with it. If you have a favourite combo of mine, that's posted either here or on youtube, could you point it out to me. Either by making a comment on the video on youtube, say "This is one of my favourites." Or sending it to me. Or you could make a comment on here. OR you could send me an email. It would be much appreciated. AND I promise, it will be well worth the effort.

Thanks a bunch everyone! Only about 3 weeks to go. Possibly 4 if she takes after her father! :)

Vertical Step

2009-04-28T14:15:00.005-05:00

Alrighty, here are some combos for vertical step. Starting on the left side of the step.

Combo #1

rep 4(kick rock drag & jog over)(10)

mambo or step over & drag(4)

march 2 to end of step(2)

stomp & switch up & straddle(6)

quick stomp over & drag(or just rep. 2)(6)

1/2 orbit(or box step)(4)

Combo #2

kick & twist(6)lunge 1X(6)*

figure 4(6)

shuffle box & stomp(8)

chasse turn 2X(6)

*lunge 1X, this would be the easier option for what some did. A little harder, come up right left(1,2) right foot on the floor(3) left foot on the floor & right is in the air(&)right foot on the step & left foot lifts(4) left foot back on the floor on the west side of the step(5) right foot follows(6) now facing the back.

Harder: change the first 2 counts to, right foot kicks the air(1) right foot on top of the step in the middle(&) left foot on the step in front of the right foot(2)....the rest is the same.

Combo #3

pause & drag(or weave/scissor)(4)chasse turn(3)

tango the end and stay there(5)

2 travel knee's & stdl(6)

fly & stomp(6)kick & hustle or heels(8)

Combo #4

push the foot end on the east side(6)

step behind go wide, down & drag(10)*

over & toes repeater(8)

reverse & straddle, mambo(8)

* easiest option is to just to 3 stomps on one corner, exit then drag.

Enjoy!

Choreography Notes

2009-04-28T07:22:00.002-05:00

Hi all! I promised when I had some time, I'd write up some choreography. I have a LITTLE bit of time, so here are a few combo's I've done in Intermediate Step lately.

Combo #1
rhythm V slide & tango(8)
shuffle straddle 2X(8)(or shuffle stomp rhythm on top & straddle)
3 side lunges(10) rep 2(6)

Combo #2
step behind & swivel(6) kick jog over(6)
2 knee's on top go home(6) single elvis(6)
orbit

Combo #3
kick & mambo cha cha(8) tic toc 3(5) chasse turn(3)
L step(8) weave(4) pivot turn(4)

Combo #4
rep 2 march to end of step(8) rhythm mambo or just mambo(4)
box step home(4) skate on top 2 & box off end home(8)*
reverse & straddle box step(8)

*can just skate 2 and march 4 on the floor

Combo #5
walk the plank(6)* mambo cha cha(4)
rhythm box 2X(10) swivel over & drag(8)
full reverse(4)

*walk the plank(6) - right lead at the left corner, up on top right left(1,2) stomp the right foot to the floor north(3)drag it behind the left leg and step on the step with the left(4) right foot on the floor on the south side, facing west(5) left foot to the floor next to, but a little bit away from the right foot(6)

I got the 'walk the plank' from Rob Glick a few years ago at a conference. Thought I'd bring it back to class again. I jazzed it up a bit more though. I changed the first two counts. I paused then chasse'd up on top into the stop and drag instead.

I'll post more later. It's supposed to rain all day, so I'll have nothing to do on my lunch!

Creativity

2009-04-06T11:50:00.003-05:00

Wow, I can't believe how creative I've been lately. It just seems to come to me all of a sudden.

During Saturday's advanced step class, we were all getting some water and a lady asks me "Where is your pregnancy brain?" She's wondering how I can remember everthing right now. I told her in the morning that when I was going over it, I was worried that I wouldn't remember it. But I did! She also thinks I'm harder now that I'm pregnant. I knew Saturday's class was hard, but I guess that tells me just how hard it was. And the great thing is, everyone got it! AND we even got to go over it 4 times at the end.

I can just imagine what they say about me after Wednesday nights classes. Sure the choreography is simpler to follow, but that doesn't mean it's easy!! Plus I try to do different things for the muscle conditioning section. I really don't see the point in doing the same body parts or same exercises week after week. I think I feel like, right now, I have to prove to them that I can still kick their butts even being pregnant. Maybe that's why I make it so hard.

Even for Intermediate step, I'm trying to give them something new, but something old as well. Something to tweak their brains, but someting familiar to feel confident that they can get the 'tiny' bit harder stuff! I hope it works tonight.

When I have more time, I'll post more choreography, but I spent most of my lunch hour already, preparing for tonights class. It seems my lunch is over. Boy did that sure fly by!

Choreography Notes

2009-04-03T11:19:00.004-05:00

I realize I haven't posted any in a while. Work's been busy, home's been busy at night, so not much time. Today, the weather sucks, so I've decided to stay in on my lunch hour and write up some choreography for you all. It's going to be two or three classes of stuff, from my Wednesday night, easy step & sculpt class.

For the past two Wednesday's I've had new people. Two Wednesday's ago, I think I had three new people, one for sure. She did so well, she was AWESOME! So, I made sure to tell her at the end of class that she did great for her first time. The other two came back this week and did better than last week. Obviously, if they keep coming they'll improve every week. AND I had another new person besides those two. So, that is why I've been keeping the choreography on Wednesday nights a little easier. I want the new people to feel confident and come back. The regulars, well, they know what to do to change things if they want it harder.

Step & Sculpt Class #1

Equipment: Obviously a step, fleecies(if you have gliding discs or paper plates, you can use those), a Bar & Dumb bells.

Combo #1
V step 2X, L step, repeat 2 walk back, shuffle turn 2X, 6 side lunges exit R, skip repeater(obviously you can do any repeater), sumo 2X(more athletic stomp the bug)

Sculpt #1:
Using a bar - we just did biceps curls with the bar, and we did some back. Bend over, backs flat, legs bent and pull the bar to the belly button. I decided to keep it simple.

Combo #2
V slide, mambo cha cha (8)
tigger repeater(8), kick & hustle(8)
2 side lunges & straddle(8)
4 taps double time(4)(or two toe taps slow, or just straddle the step)
mambo, or just straddle, or fancier, rhythm mambo(4)
repeater up & over(8, or any variation)
jump shot 2X(8)

Sculpt #2
Bar on shoulders, one fleece under one foot, and do sliding lunges. 2 Counts down 2 counts up. Can do singles if the music is slow enough.

Combo #3
knee front back(8) rocking horse repeater & straddle(8)
2 side lunges exit left(8) 10 point mambo( 2 stomps & 2 stomps, 10)
repeater 4 hi lo style(10), L step(8)
rep 2(6) stomp & knee(just a variation of a rep. 2, 6)

Core Work
Using the Bench and the Fleecies
1. Fleecies under your feet, hands on the step, in plank position, bring one knee in at a time, do a number of times.
2. Dumb bells, in hands, hands on step, in plank, hold in plank, legs wide, now row one arm at a time.
3. Hands on the step, feet on fleecies, plank position, start with right leg, slide leg out to side, take it across your body, underneath, back out to side and in, & switch(thanks for this Dana!!)
While resting in between sets, I had them sit back on their heels, grab the dumbells, take it overhead and do tricep extensions. There's no reason they can't work their triceps while they rest their wrists.

Step & Sculpt #2

Equipment: step (whatever height they normally use), a step with 5 risers on it(two people can share one, make sure it's out of the way), Bands and dumbbells

Combo #1
knee front back, rocking horse and straddle, 2 side lugnes exit left
10 point mambo(10) rep. 4 hi lo style(10)L step
rep 2, stomp knee

Sculpt #1
Using the step with 5 risers, bands under the risers, underneath the step, do step ups. If the bands start to break(as they did in our case) grab the dumb bells and use those instead. You do how much you want.
Can always do step up with some bicep curls and shoulders if you're using dumbbells.

Combo #2
rep 2 march to end(8) straddle moving up(4)
straddle again OR 4 toe taps double time(4)
3 side lunges exit north(10) rep 2 straddle(6)
kick & hustle(8) reverse skate(8, can always just do a ham repeater 3)
L step(8), stomp the bug 2X(8)

Sculpt #2
Using the step with 5 risers, Dumbbells, do squats over top of the step and have them tap their butts to the step and come back up. If you want to make it harder, take a couple risers out and make them go lower(hmmmmmm there's an idea for next week). While squating as well, they can be doing some biceps curls at the same time.
Then we did some triceps dips using the same step.

Combo #3
stall( 3 stomps & rock back)(8) double dip repeater(8)
jog around the step(4, or simply jog your basic)knee(4)
tigger repeater(8)

Interval:
repeater 3 power, circling the arms and straddle(8)
2 plyo jacks using the step(8) REPEAT

Sculpt #3
Finished with pushups. One hand on the step, one off, for a number of reps., then did some centre, then to the other side.

Step & Sculpt #3

Equipment: Vertical step, Bosu & Dumbbells
Always starting on the left side of the step.

Combo #1
Since I had some new people, I started on the end of the step to teach them the repeat 2 walk around the end of the step. So, I started with a repeater 3. Then changed it to a repeat 2 and march on the spot. Then just moved my repeater 2 to the side and marched around the end.

Repeat 2 march to the end(8) straddle move up 2X(8)
weave 3X(12) mambo cha cha(4, it was supposed to be a mambo cha cha, but I just told them to do a knee because I find beginners have a hard time with mambo cha cha's)
march around the back end(4, I chasse'd around the end, you can too)
3 side lunges exit right(10), rep. 2(6)
power jog around, or just jog your basic(4) knee front back(8)

Sculpt #1
Using the Bosu, I had them push it against a wall(we have wood floors and I find they slide on the floors if we do lunges on them), dumbbells in hands, you are sideways to the Bosu, we did side lunges onto the Bosu. Then once they got comfortable with that, I had them add front raises, either doing both arms at the same time, or just one. Switch and do the other side.

I could have been nice and gave them the option to use their step for the side lunges. But then, that wouldn't be me!!!

Combo #2
stall(3 stomps & rock back)(8)
reverse skate & staddle(only the advanced people did this, the rest I just had to a ham repeater & straddle(8)
kick & hustle(8), tic toc 3 exit stomp(8)

Interval: On the end of the step, repeat 3 with power, circling the arms, then 8 double time toe taps. Option, instead of doing the toe taps was just to stay with a basic step.

Sculpt #2
Bosu & dumbbells
Standing on the Bosu, I had them start with some bicep curls. I should have had them in a squat on the Bosu, and hold in the squat and do the biceps, but I just thought of it now as I'm typing it. I love to make it harder! Then, they bent their legs, leaned forward, bending from the hips, back flat, dubbells hanging down, and rowed. Then back to biceps, then row etc etc.

Combo #3
abduct repeat 2 & straddle(6) alternate 2 stomps(6)
1/2 orbit(4), rep. 2(6)
1/2 orbit(4) rep. 2(6)

I was surprised at how well the new people got the 1/2 orbit, it must have been the way I taught it. Even the alternating stomps they did well with. I gave the advanced people options for the repeater 2's as well, one was just to go up back with it. The other option was to do the 2 switches on top.

Sculpt #3
My favourite way to do triceps. I saw this from Shelly MacDonald from the Carribean workout.
One dumbbell, kneel on top of the step, dumbbell in right hand, left hand under shoulder, left leg lifted straight out behind you. Now, lift the right arm up and do some triceps kickbacks! Works lots, I love it!

So, there are three classes worth of stuff here. Hope you enjoy!

Preggers!

2009-03-31T12:37:00.003-05:00

Well, I am 31 weeks now. Went to the doctors today. So far I've gained about 21 lbs. It's ok I guess. That last few times I've gone to the doctors, I've felt down or depressed for the rest of the day. So, since I had the whole day off, I decided to go to the gym to make myself feel better. And it work. I feel refreshed now.

So, I guess I have approximately 9 weeks to go. If she's like me, she'll be a few days early or right on time. If she's like my husband, she'll be late! My other two were a week late. I'm hoping she'll take after me!!!!!

I'm down to 4 classes a week. I recently gave up a cycling class. It was at night and it was getting harder to do at night. I am planning on two more weeks of Sunday morning cycling. I'm just waiting for the instructor to get back to me for sure on the date. When that happens, it will sure be nice to have one day out of the week that I don't wake up with an alarm. AND I will be able to go to the 10:15 step & sculpt class, and actually get to TAKE a class. By that time, I will have three classes left during the week. Step is easy compared to walking on the treadmill or walking outside. It's just a differently feeling.

I took my two girls to my last doctors appointment. Mainly so they could hear the heart beat. My oldest didn't really care too much. But my youngest asked a lot of questions. She asked me why I had to pee in the cup. So, I told her they test it for stuff. I didn't really know what, so I told her to ask the nurse. And she did. She asked her what she does with the pee. It was a different nurse then is usually there. The nurse who is usually there, has an accent and it's hard to understand her. I'm just glad this one didn't have an accent because if my daughter looked at me like "Huh?", I wouldn't be able to help her, because I can't understand the other nurse anyways. We get into the room and my youngest asks me what he's going to do. I told her he'll check my legs, measure my belly and listen to the baby's heart beat. She watched everything. I don't think my oldest stopped playing her DS the whole time. Then, when they got to hear the baby's heart beat, my youngest asked "Is that good or bad?" The doctor told her it was excellent.

I got good news at that appointment as well. I had to get that blood test for gestational diabetes. And I don't have it. He also said that this blood test was better than the first one. Usually something gets worse at this test, but he said it got better. Whatever IT is, I don't know. I have a hard time understanding him.

So, all in all, things are going ok. Except for the freakin' veins popping out on my legs. I look like I have bruises all down my left leg. My left leg is the worst. The vein is coming out into my foot now.

Some advice, if you know someone pregnant, try not to point out the negative stuff. Usually it's family who does it. Preggo's are self-concious enough as it is. So, try to be nice. Or just don't say anything at all. I had two positive comments today and one negative. My husband said my butt isn't as big as it was for my other two. Which, to me, is a compliment. A man at the gym who attends my cycling class, saw me today, and said that even with being pregnant, I still look awesome. He can't wait to see me once the babies out. Then the negative......"Oh I can see you're getting those brown spots on your face. Don't worry they'll go away." I hadn't even noticed those! Oh well, time to wear make up all the time I guess!

Kids say the darndest things!

2009-03-26T07:55:00.003-05:00

Interview with Reese(9 years old) & Avery(6 1/2)

1. What is something your Mom always says to you?
Reese: I don't know (I'll answer this, I tell her I love her every night before bed, and every morning when I kick her out of the car to go to the bus stop)
Avery: If you want a snack, go get one.(I'll answer this too, 'Eat Avery Eat')

2. What makes your Mom happy?
Reese: When she works out.
Avery: When I fart on Santa's lap

3. What makes your Mom sad?
Reese: When she doesn't work out.
Avery: When I don't fart on Santa's lap

4. What does your Mom do that makes you laugh?
Reese : tickle me
Avery : burp

5. What was your mom like as a child?
Reese: Huh
Avery: a sporty girl

6. How old is your Mom?
Reese: 45
Avery: 36

7. How tall is your Mom?
Reese: A head taller then me. (True)
Avery: almost as tall as my sister

8. What is your Mom’s favorite thing to watch on TV?
Reese: Wrestling
Avery: Wrestling, Kath & Kim, American idol, and The biggest loser

9. What does your Mom do when you’re not here?
Reese: Workout
Avery: Exercise

10. If your mom becomes famous, what will it be for?
Reese: I don't get that question
Avery: Her voice(Uh, yah, not so much)

11. What is your Mom really good at?
Reese: Working out
Avery: Playing basketball
(I can't believe they wouldn't say cooking here)

12. What is your mom not very good at?
Reese: not working out
Avery: dancing(Not true)

13. What does your mom do for her job?
Reese: work out(she's laughing now)
Avery: type stuff in

14. What is your Mom’s favorite food?
Reese: I don't know
Avery: Salad

15. What makes you proud of your mom?
Reese: when she cooks me food
Avery: When she cleans my room

16. If your mom was a cartoon character, who would she be?
Reese: The cooker
Avery: The Grinch

17. What do you and your mom do together?
Reese: watch wrestling
Avery: watch TV

18. How are you and your mom the same?
Reese: we watch wrestling
Avery: We both watch wrestling

19. How are you and your mom different?
Reese: I don't get to watch the shows that she watches
Avery: she's strong, I'm weak

20. How do you know your Mom loves you?
Reese: Cuz she sings 'Mommy luvs me'
Avery: cuz she cuddles with me.

21. What does your Mom like most about your Dad?
Reese: Everything(with a question mark)
Avery: his farts

22. What is your Mom’s favorite place to go?
Reese: The gym
Avery: Exercising

I'm telling you, that Avery is on a roll these days. One day, she was walking BEHIND me and she asked "Mommy, do all pregnant ladies get big butts?" I just laughed. And told her most do.

About a week later she was behind me again and asked me "Mommy, why is your butt shaking?"

In February I got my hair done, and brought both the girls to get their hair done as well. I got highlights. After my hair was all done, she says "Your hair makes you look younger, but you have to do something about your face!"

I'm starting to think she's hanging out with her father too much!

Repeater 5

2009-03-02T10:27:00.003-05:00

Someone had requested the breakdown for the repeater 5 that some of the ladies in the video were doing. I saw that it was finally ready, so I thought I'd post it.

Enjoy!

Intermediate Step

2009-02-13T09:52:00.003-05:00

I was doing to do a 'dis & dat' post. But decided to wait. I thought I'd share my intermediate combo's from Monday nights class since I am posting the videos. I did 5 combos. We didn't have time to go through all five from the top, but I do show all four from the top. I will try to post the breakdowns at some point.

I thought I had made it too hard for some people. But I think I could have made it even harder.

Horizontal step by the way.

http://www.youtube.com/watch?v=fnGgiSxnroE

Combo #1

rep 2 march to the end of the step(8)
rep 2 mambo forward & straddle(8)
weave(4) 2 side lunges exit south(8) full reverse(4)

Combo #2

V twist chasse spin(8)(or just 2 V steps)
mm spin to the end(8)(jog option shown)
orbit long ways(8, option to do 2 basics or even add a couple toe taps in between the orbit)
knee back(4) pause basic(4)(some of them did the rhythm mambo)

Combo #3

mambo off the end(4)
2 stomps & box(8)(more advanced option shown in the video)
spider(8, more advanced option in video)
repeater 5(12, I did a simple one, two in the row behind me did the one I did on Saturday, but since it was advanced, I didn't feel I should teach it, so they chose to do it anyways.)

Combo #4

kick & twist/elvis(6)
tic toc 3(5) jog over & drag(5)(or 5 point mambo, aka 2 stomps)
over & toes or bounce repeater(8)
quick stomp 2X(8)

Combo #5

L step(8) (any option they wanted)
stomp wide & drag option(8)
reverse & straddle(4)
lunge 1X(6) 2 switches on top of the step(6)

Typing this out, I guess it really wasn't that hard. I was just worried if there were some fairly new people I guess.

Enjoy!

Poll

2009-02-10T14:33:00.003-05:00

Well, my most recent poll is closed. I told my husband about it about a week after I posted it. He noticed I forgot a bunch of names. He even went on to try to vote, but for some reason it wouldn't allow him to.

Anyways...it seems Mia was the most popular. It's too bad my husband doesn't like that name. I put it up because I like that name. He doesn't though. Second place was Peyton. My youngest daughter likes that name the best. But I think it's because she watch the movie "The Game Plan" with the Rock in it, and that was the daughter's name in it. My other daughter hasn't really said what name she likes. I don't think she really cares.

Thanks everyone for voting. Now I have to figure out another poll to add. They are getting hard to come up with.

Just an FYI, I video tapped my intermediate step class last night. So, look for it on youtube later in the week. I just have to find the time to edit it. I will be posting the breakdowns as well. I was worried that I had made it too hard for the newer intermediate steppers, but it was mainly my advanced steppers there. I could have made it even harder.

What was funny was that I had a repeater 5 in there, and I had also done one on Saturday. The one from Saturday I wasn't going to teach because it's advanced, turns out 4 of them ended up using the one on Saturday even though I wasn't going to teach it that night. It looked funny with those people doing that one, and the rest of us doing different stuff. I don't think anyone but those four did the same repeater. It looked kind of neat.

Anyways....look for it.

Double Step

2009-01-27T13:09:00.002-05:00

Yep, we did double step last night. What I did was, I took the combos that we've done for the last two weeks, and made it into double vertical step. I'm still posting the combo's on youtube. I'm just doing it slowly.

So, in these combo's will be stuff from the last two Monday night classes. I didn't do anything new with them. If they always come Monday nights, the moves I used last night, they've seen before. There was only one really hard option, and that wasn't 'til the end and I only left it as an option for the more advanced people. I just called out the easier options.

Vertical double step, starting in between the steps. The step on the right is the RIGHT STEP(RS), the one on the left is the LEFT STEP(LS). Easy enough. I will say, 'travel' to mean, go to the other step.

Combo 1
rep 2 march to the end of the RS(8) stomp the RS march and spin to the LS & stomp(8)
come up on top and lunge side 3X(10) & travel, RS abduct tic toc(6, easier abduct repeat 2)

Combo 2
RS kick straddle go over the top & travel(8)
LS drag ball change 2X & 1/2 orbit(8)(easier is a mambo, then 1/2 orbit)
tic toc 3 straddle stomp(8) now facing the front on the LS
hop & tap LS & RS(8)

Combo 3
RS rep 2(6, this rep 2 option is in combo 3 of my intermediate step routine on youtube, the breakdown will be on there soon) stay on this step
full reverse and travel to LS(4) rep 2(2 switches on top) & straddle(6)
weave 2X(8)(it was supposed to be chasse rock 2X, but too many people were sharing and I didn't want anyone getting hurt)
kick & hustle(8)
indecision & travel(8, which is just a basic straddle and over the top and travel)
RS knee straddle around the world 1/2 way(8) L step(8)
2 side lunges & travel(8)

Combo 4
RS rock on top(5) travel LS tic toc 3 straddle(5)(I didn't like the feel of this while we were doing it. I may change it for next week)
ham rep 2(6) tango at the back(5)drag at the front(3)
jump shot LS & RS(8)

ham rep 2 - here's the option I did, one ham on the step, two hams on the floor moving to the back of the step. But, I didn't call it out, I just did it. Those who wanted to could do it, and there were a few.

That's all folks! If I get time this Saturday, I'll try to video tape it.

Friend's Son

2009-01-23T09:19:00.003-05:00

A while back I posted about my friend's son having Mitochondrial disease.
Here is an article in the Toronto Sun. If you go to the link, if you click the 'video' tab, you can see a video of them.

http://www.torontosun.com/news/canada/2009/01/22/8105856-sun.html#/news/canada/2009/01/22/pf-8105856.html

Video

2009-01-21T08:50:00.002-05:00

Well, I was able to video tape Monday night. Although, when I post the 'from the top', I'll only be showing it once through. A lady fell at the end of the second time through and I don't think she'd like it if I posted that. It wasnt that she missed the step or anything, there was a wet spot on the floor. Saturday, she had that same problem, but I saw it before the class started and she wiped it up.

So, here is the breakdown of combo 1. I'm going to try to spread the videos out a bit. Just posting them to youtube. That way I don't have to video tape so often. But I do plan on doing the same routine next Monday night as well. It was just so much fun.

Intermediate Step

2009-01-19T14:50:00.002-05:00

I'm teaching Intermediate Step tonight. I video tapped it last week, but there was a woman in the shot, who doesn't like to be in the video.....so I didn't post it. But, I'm bringing the camera tonight to video tape. I'm going to tell her before class so she doesn't stand there. She was actually trying to move last week, but I told her she was fine, cuz I didn't think she was in the shot, but she was. So, hopefully tonight, it'll work out.

Here's what's on the agenda for tonight:

Combo #1
alternate 2 stomps(6) stomp & knee(6)
reverse skate 2(6) V step on the floor backing away from step(4)
2 stomps off the end(5) rock on top(5, option to jump up and twist)

Combo #2
kick straddle box(8)
drag ball change 2X, 1/2 orbit(8) option for the drag ball change 2X is to just to a regular mambo
tic toc 3 stomp & box(8, option: tic toc 3 straddle stomp exit)
chasse rock 2X(8)

Combo #3
rep 2(3 taps)(6) 1/2 orbit/box step(4) 2 switches on the floor(6)
Around the world 1/2(8) L step(8)

Combo #4
V twist chasse spin(8, option is two V steps)
alt. 2 stomps or jog them over the step(6)
come up on top, stomp forward off the step & exit back home(10)
reverse skate(8)

Combo #5
V slide and spin around the end(6) shuffle box(5)
rep 2 & 2 hams on the floor turning to the east wall(8)
tango the floor or the end of the step(5) over & toes repeater(8)

Combo #6
spider(8) orbit(8, I have an option for this)
tap tap quick & box repeater(8) sumo 2X(8)

I have 6 combo's planned. Being as we did combo's 1-3 and 5 last week, maybe we can move through them faster and get two more in. I don't do abs at the end of class anymore, so we have 55 minutes of straight step.

Let's hope everyone stands where they should and that we get through all the combo's tonight!!

Bad Girl

2009-01-18T16:14:00.003-05:00

I was a bad girl today. I went to a step class and I changed a combo. Bad bad girl!

I really hate doing half time moves. It was step up in a V half time, then step down normal, for 6 counts. I just did two alternating stomps instead. Then I started playing around with the rest of the combo. I really wasn't feeling it. Good thing was, I was at the back.

So here's her version:
Half time V(6), come up in a V and rock back right and left then exit(10)
skate 3 on top(8) up in a V twist chasse off end stomp and exit back(8)

Here's what I did:
alternate two stomps(6) come up on top and mambo forward off the step and exit back(10)
reverse skate 3(8), V twist chasse off end and spin march instead of stomping(8)

I had to change the 10 count portion, because mamboing backwards off the step was bothering my heels today. I changed the reverse skate as well to make it harder. And I made the alternating stomps higher impact by taking them over the step and back. Then I was thinking, I didn't like the order she had it in. So, I think for tomorrow nights class, I'm stealing her combo, but changing a bunch of things to my liking.

So, here's tomorrow nights combo I'm going to add to the 5 I already have.
V twist chasse & spin(8, option to stomp and exit or even just to 2 V steps)
alt. 2 stomps(6, or jog them over and back)
up on top and alternate stomps forward and exit off the back)(10)
reverse skate(8) But give a harder option for those who want it.

I ended up leaving 15 minutes early. When she started the last combo, it was shuffle turns, that really bothered my heels, so I just stretched and left. Wish I could have stayed longer, but I had already taught my cycling class and did about 40 minutes of her class. I think that was enough for the day.

Advanced Step

2009-01-15T12:22:00.002-05:00

I was chatting with a member the other day. She was telling me that there were a few other members complaining about my past Saturday morning class. Supposedly it was too hard, too complicated for them. They're complaining there's too much new stuff. The member I was talking to, was trying to tell them, look it's ADVANCED step, that's what it's supposed to be.

So, I'm on my lunch hour right now, I was going to try to make it easier for them on Saturday. I'm looking at the combo's and in combo one there was only ONE new thing. The rest they've done before. Combo 2, there was nothing new. Combo 3, I gave a new option for an orbit. The rest of combo 3 was just cross phrased, so I think that felt weird to them. All in all, two new things the whole class. I don't get it.

In combo 1, the move that came after the new one, was one they'd been doing for the past 4 weeks already. So, I'm going to post last Saturday's combo's, then I'm going to post my changes for this Saturday. The lady who likes all the hard stuff, I'm telling her to come early so I can show her what to do instead. She wasn't there last Saturday.

Combo 1
V slide & spin around the end(6)
kick ball change kick moving along the step, step back on top, pivot to face West and straddle(8)
(this was the new thing, part of it they've done before too)
1/2 revolve(what I call revolve, quick over & stomp, or harder drag ball change and stomp)(5)
swivel over(5, again what I call swivel over, two stomps second one is wide and step over the step to home)
sumo 2X(it's like stomp the bug, tap wide, whatever, but you jump into it to make it more powerful, 8)

Combo 2
kick front mambo cha cha or pivot cha cha(8)
drag ball change 2X, 1/2 orbit(8)(option I gave was to mambo, then 1/2 orbit)
tic toc 3 straddle stomp exit(8), repeater(tap tap quick over and box around the end)(8)

Combo 3
double stomp off the end ball change(4) mambo off the end(4)
march 2 back to the end(2, option to spin it)
squat exit back(4, or knee lift back)
pause quick over pause and march back around the end(8)(Got this from Rebecca Smalls video)
rep. 2(6, I left it like that) full reverse(4)

That's it!! Not too many new things. So here's what I'm thinking about doing.

Combo 1
I'm going to change the 1/2 revolve, to a rhythm over the step: step up right left(1,2) switch the feet(&3) exit north right left(4,5)

That's the only change I'm making.

Combo 2
I'm going to change the repeater to an easier repeater. Over and toes repeater I think. To keep the intensity up.

Combo 3
I'm going to change the Rebecca Small move. I'm going to tell them to do an orbit there instead. But I'm going to do the change. They get orbit their hearts out.
I may change the repeater 2 now. Since the orbit is going to be in there, I'll make the repeat 2 harder. But I will make it an option. I also may change the double stomp ball change and just do a knee or a kick. I'm not sure yet.

Time permitting, I have another combo, but I'm sure they won't want to do it. Actually, looking at it, it's not even that hard.

I guess you can't please everyone!

For Abs, I'm done with crunches. I haven't been able to do them for a while anyways. I've been trying to get them away from that anyways lately. So, I'm bringing my fleecies in and we're using them with the bosu and then nothing else as well. If they want to complain, let them complain about that! Ha! They hate planks too, so I'm thinking of throwing some of those in as well. Here's what I say:

SUCK IT UP AND DO IT!

Guilty

2009-01-12T12:08:00.002-05:00

I am feeling guilty today!

I've started drinking a little more coffee than I probably should and am feeling bad about it today. Even though it's half decaf and half regular coffee, I still feel bad. So, tomorrow, my goal is just to have coffee at home in the morning and not stop on the way to work to pick one up.

Everything else seems to be fine. I eat properly, I'm not eating the things I'm not supposed to, like lunch/deli meat, hot dogs, feta cheese, certain fish.... I've been really good. It's just the damn coffee. I know a little is ok, but I'd really like to cut back even more! Just to be on the safe side.

Anyways....that's it.

Breakdowns

2009-01-09T09:18:00.002-05:00

Ok, so I saved the two videos I had ready to my sandisk, and brought it to work.

The breakdowns for Combo 2 & 3 are ready! Combo 4, the breakdown is really long. Right now it's at about 11 minutes, so I'm going to have to heavily edit it. The repeater 4 in it, I'm going to edit that down. Just know that we went over and over and over it.

Combo 1

Combo 2

Combo 3

Enjoy!

Picture

2009-01-08T09:54:00.004-05:00

Hi everyone! Not that anyone asked for it, but thought I would share a picture of what I look like right now at approximately 19 weeks.

It took me a while to figure out the picture thing. Big dummie I am, I should have just done it the final way I did it, in the first place.

Anyways.....this is what I look like right now. I thought I'd share a clothed picture. This is an 'end of the day' picture. I'm much bigger at the end of the day.

When I first found out I was pregnant I started writing some things down. Kind of a journal. I was going to post it on here but I'm not really sure if anyone would like to ready about that. So, until I hear otherwise, I won't post it.

Just an FYI as well....I have two breakdown videos ready to post on youtube. Unfortunately our computer at home is not cooperating. Can't get youtube sometimes. I tried last night and this morning before work, but I couldn't get on. It's like it's freezing on us. So, I'll try again tonight and if not, I'll edit the other one or two combos and get them ready.

I also thought about posting the video on facebook. In the facebook group "Turnstep Bulletin Board members", but not everyone goes on facebook, so....I'll just wait.

Leslie

SURPRISE!!!!

2009-01-07T15:44:00.002-05:00

Yep, it sure was a big surprise. We are expanding our family. As I write this, my stomach is expanding. I am 19 weeks along right now. Just starting to get excited because we've slowly been telling people. We were supposed to be done at two, but ......shit happens I guess. Shit happens and you deal with it.

Was I happy at first? No, not really. It's a big change, especially when our other two are 8 & 6. Depressed was more like it. But.....as we've told people, I've felt better about it.

Obviously I'm going to continued to teach. I couldn't give this up. At first I thought it would be hard to have to hold back in cycling, but so far it hasn't been hard. I just know that I'm doing what's right for the baby.

For a while there I wasn't feeling well. Not throwing up or anything, just certain foods bothered me. Made me feel sick. Was really tired in the evening there for a while as well. I'd get home from work, eat, clean it up, then just lay on the couch and maybe doze off, then get the kids ready for bed, do what needed to be done, then go to bed myself. The only time I felt good was when I was working out.

Hopefully we'll get to find out on Friday what we're having. And next week I'll see how much weight I've gained so far. As of my last appointment just before Christmas, I'd only gained 6 pounds.

I'll still be video tapping as I go along. I'm sure some people will get a kick out of it. I'm still working on my most recent video, trying to get the breakdowns edited and produced and onto youtube. That's one of my goals tonight. I have combo 2 done, just not produced yet. Hopefully the computer will cooperate with me!

Last Saturday morning step class of 2008

2008-12-28T15:15:00.004-05:00

Here are the notes for my Saturday morning class. I decided to do a more intense class this time because the gym was closed for two days and I figured the members would prefer a cardio challenge then a mind challenge. I would say this is a hard intermediate class with some advanced flare.

Combo #1
mambo off the end(4)(option to pivot turn off theend)
1/2 orbit long ways(4)4 double time toe taps(4)(or just do a basic or 2 toe taps)
come up and lunge 3 side ways exit south with a stomp(12)(Thanks to Step Junkie for this one)
quick stomp 2X(8)

Combo #2
push the foot(8)over & toes or bounce(8)
reverse skate 2(4) stomp the end box home exit & stomp(12)
straddle(4, fancy straddle shown)

Combo #3
fly & stomp(6) reverse & straddle weave(8) or tap the step step over and rock behind
chasse around the end(4)shuffle rock on top(or around)(6)
orbit(8)

Combo #4
rock on top(5, or jump up twist & exit) swivel over(5)
kick & jog over(6)
repeater 4 option(10)(tap tap knee step back on top and turn step down and rebound back)
rep 2(6)

I tried doing one more and only got part way through it, so it will be in the breakdowns, we just didn't do it from the top. I'll have to look it up and then post back here.

Enjoy!

Holiday Questionaire

2008-12-11T09:09:00.002-05:00

If you want to play along, copy the questions onto your blog, post the answers, and leave a comment here so I know to go read yours.

Wrapping paper or gift bags? Mostly wrapping paper, but some gift bags.

Real tree or artificial? For the past 10 years it's been a real tree, but we're getting a fake one this year because last year our tree fell over and water got on the carpet. We've moved and have wood floors now, I don't want to take the chance.

When do you put up the tree? Usually whenever we get it. Don't have it yet, so it's not up.

When do you take the tree down? Usually the weekend after New Years Day, because I work everyday. This year, not sure when we'll take it down because our daughter has a hockey tournament out of town and we're all going that weekend.

Do you like eggnog? Nope

Favorite gift received as a child? don't remember. Probably something barbie.

Hardest person to buy for? mother

Easiest person to buy for? my husband, although we don't exchange anymore. We buy want we want when we want it.

Do you have a nativity scene? Nope.

Mail or email Christmas cards? Real mail.

Worst Christmas gift you ever received? I've received lots from my father in-law's girlfriend. Too many to note.

Favorite Christmas Movie? The Wizard of Oz. Don't they show that every year around Christmas time?

When do you start shopping for Christmas? All year. If I see something on sale for the kids, I pick it up. Why pay full price for something when you can get it on sale.

Have you ever recycled a Christmas present? Yes.

Favorite thing to eat at Christmas? Desert and obviously Turkey

Lights on the tree? White non-blinking lights only.

Favorite Christmas song? Grandma got run over by a reindeer. Does that count? I like all the modern Christmas songs, but don't get to hear them too often.

Travel at Christmas or stay home? Stay home. All family is in the area.

Can you name all of Santa’s reindeer? Let's see. Cupid, Blitzen, Comet, Dancer, Dasher, Donner, Prancer, Rudolph, Vixen...Is that it?

Angel on the tree top or a star? Angel

Open the presents Christmas Eve or morning? We do it all. Three different places to go, Christmas day and two places, Christmas Eve sometimes, Boxing Day sometimes. It depends.

Most annoying thing about this time of the year? Not knowing what to get someone. It's hard buying for my parents. They have everything.

Favorite ornament theme or color? I like everything to match, but we have so many decorations and the kids like to help that it's a mix and match of ornaments we've bought or received over the years.

Favorite for Christmas dinner? Turkey! Yum. Too bad our Christmas dinner is going to suck this year. So I'm not looking forward to it. I'm looking forward to breakfast instead, eggs, bacon, waffles, hashbrowns. Have to fill up then since dinner sucks.

What do you want for Christmas this year? For everyone to be healthy!

Double Step

2008-11-28T11:31:00.003-05:00

For the past two Saturday's I've done double step in class. This week it's back to regular step.

So, I thought I'd share what we did.

Two steps, both vertical, starting in the middle of the steps. The step on the right is RIGHT STEP(RS) the step on the left is LEFT STEP(LS). Next Saturday I hope to video tape this for everyone. Although it will just be me in the video. I will actually have some time next weekend to do a lot of video tapping. I hope!!

Combo #1
kick & mambo or pivot cha cha cha(8)
pause & drag(4)pause and chasse over and travel(4)
LS reverse & straddle, box step/cut the corner(8)
hop and tap LS & RS(8)

Combo #2
kick and march around the end of the RS(6)
diagonal stomp & drage(6)
tango on the floor(5)
chasse over & travel(3)(now on to the opp. step)
hop & tap 1X(4)staying on this step
basic or power jog around(4)
rhythm mambo(4, can do a regular mambo here)

Combo #3
RS quick over 3X & mambo cha cha cha(10)
rep 2(6) stomp & march around the end of the step(5)
tic toc 3 & travel to LS(5)
inside loop(8)
LS 2 knee's on top going over the step(6)
rhythm off the ends(8)
reverse & straddle glute squeeze exit & travel(8)
RS over & toes repeater and travel back to LS(8)

Combo #4
flick kick march 3(6) reverse & travel to other step(4)
reverse skate(8)staying on this step
chasse turn & stomp the floor(6)
weave 1X(4)pivot turn(4)

Combo #5
RS rocking horse over the step & stomp the floor(7)
rhtyhm or hop going over the step & travel to LS(5)
LS reverse skate 2 & straddle(6) rep 2(6)
cross over lunge travel(8)
RS indecision(8) skip reptr(8)
over squat tic toc travel(8, stolen from Seasun)
alternate knee's LS to RS(8) OR knee stomp reverse hop knee & exit

Hope you can get something from this. I know a video would help. Be patient, it's coming.

Breakdown videos

2008-11-18T14:02:00.003-05:00

Well, that website is working. They must have just been doing maintenance or something.

So, I've finally finished uploading the breakdowns for my most recent intermediate step routine. Well, the one I posted. I seem to be changing my intermediate class every week. So, here are some links for you, if you haven't seen them yet.

Combo #1
http://www.youtube.com/watch?v=Yc7odHgt2k8
Combo #2
http://www.youtube.com/watch?v=DUbNvpQv3OU
Combo #3
http://www.youtube.com/watch?v=JpYA2EKB6B0
Combo #4
http://www.youtube.com/watch?v=waglMuoe_-g

Hope this will help.

Why

2008-10-30T12:21:00.004-05:00

I'm hoping everyone can use a smile. I sure can right about now.

Why, Why, Why,

Why do we press harder on a remote control when we know the batteries are almost dead?

Why do banks charge a fee on 'insufficient funds' when they already know there is not enough money?

Why does someone Believe you when you say there are four billion stars; but have to check when you say the paint is still wet?

Why doesn't Tarzan have a beard?

Why does Superman stop bullets with his chest, but ducks when you throw a revolver at him?

Why do Kamikaze pilots wear helmets?

Whose idea was it to put an 'S' in the word 'lisp'?

If people evolved from apes, Why are there still apes?

Why is it that no matter what color bubble bath you use the bubbles are always white?

Is there ever a day that mattresses Are not on sale?

Why do people constantly return to the refrigerator with hopes that something new to eat will have materialized?

Why do people keep running over a string a dozen times with their vacuum cleaner, then reach down, pick it up, examine it, then put it down to give the vacuum one more chance?

Why is it that no plastic bag will open from the end on your first try?

How do those dead bugs get into those en closed light fixtures?

When we are in the supermarket and someone rams our ankle with a shopping cart then apologizes for doing so, why do we say, 'It's all right?' Well, it isn't all right, so why don't we say, 'That really hurt, why don't you watch where you're going?'

Why is it that whenever you attempt to catch something that's falling off the table you always manage to knock something else over?

In winter why do we try to keep the house as warm as it was in summer when we com plained about the heat?

How come you never hear father-in-law jokes?

The statistics on sanity is that one out of every four persons is suffering from some sort of mental illness. Think of your three best friends -- if they're okay, then it's you.

Latest Video - Choreography

2008-10-24T08:21:00.004-05:00

Here's the choreography for my latest youtube video.

Combo #1
6 side lunges (the variation is shown in the video)(16)
rep. 2 march to the end(8) rep. 2 mambo forward & stdl(8)
weave 2X(8) chasse around the end(4)
shuffle turn 2X(8) quick over 2X(4) mambo cha cha(4)
pivot turn(4)

Combo #2
rock on top down box cha cha cha(8)
single elvis ball change & stomp(8)(easier 2 stomps and one stomp)
3 side lunges(10, option to do 5 fast lunges)
3 taps(6)(option is a repeater 2)

Combo #3
Rhythm V(8)(option one Vstep, one knee)
rhythm mambo(4)(easier, mambo)
rep. 2 jog over(8)
rhythm/hop arnd(5)stomp(3)
full reverse(4)

Combo #4
mambo off the end(4) tic toc 3 stomp & box home(8)
skip repeater(8)
rep. 2 up & back(6) quick 6/ball change(6)

Combo #5
rocking horse over & stomp(7) 2 stomps(5)
pause chasse(4) reverse & stdl 2X(8)
kick repeat travel(8)

I will be posting the breakdowns of these combo's. I will be doing it slowly over the coming weeks. Takes a while to edit and same them. All but Combo 5. I have a special place I will be having that breakdown. No, not on revver. Somewhere else.

I am trying to do my own homemade dvd with breakdowns and combos etc on it. But I only have so much time in a day.....so the video tapping of videos is slowly coming. I think I may have 5 videos so far. The 5 videos don't add up to an hour yet, so I'm trying to video tape when I have the time. I wanted to do some more on Saturday after class, but there's a special class going on this week. So, it will be a couple of weeks until I can video tape again.

I hope you enjoy the above combo's. Here's the link to the videos:

Slide show

2008-10-16T06:04:00.002-05:00

I finally figured out how to add this application to my blog.

Of course there were no instructions.

The pictures you'll see are of the walk route I take every day on my lunch hour.

The kids and I went for a bike ride along the Detroit River on Monday and I decided to take some pictures. I wish I could label them.

You'll see Detroit in the background. Joe Louis Arena is there. You'll see their ugly water front compared to ours. The Ambassador Bridge, and you'll see our Casino in there.

There's also a picture of my daughter holding her nose and pointing to a sculpture. She calls it the butt crack. That's what it looks like. One year someone even put a thong on the thing!

Hope you enjoy!

Happy Thanksgiving fellow Canadians!

2008-10-13T10:59:00.002-05:00

Happy Thanksgiving to all of my fellow Canadians!

We're actually not doing anything family oriented today. Well, just me and the kids. Hubby went golfing and the rest of the family, we had dinner yesterday.

Someone recently asked my about the Canadian Thanksgiving. Well, I don't remember anything I learned in grade school so I went and searched on the internet. Here is what I found.

Origins of the Canadian Thanksgiving

Canada is a beautiful country at any time of the year, but is particularly breathtaking in the fall when the Thanksgiving celebration occurs. In autumn, leaves turn spectacular colours - red, orange, yellow and brown and fall to the earth as trees prepare for winter. The leaves are so brilliant as to appear almost neon in colour! Children love to make leaf piles and jump in them. The air is cool and crisp. Everything seems sharper and clearer.

The Canadian Thanksgiving is held the second Monday in October, unlike the American Thanksgiving, which falls in November. Some people believe this is because Canada, being
farther north, has an earlier harvest. Others think that having Thanksgiving in November interfered with Remembrance Day, a day set apart each year on November 11th to remember those who died in wars. At any rate, deciding to have Thanksgiving in October when the weather is still warm enough for Canadians to enjoy the outdoors was a great idea!

Thanksgiving in Canada provides an opportunity for Canadians to give thanks for having the good fortune to live in a bountiful, free country, and to celebrate that day by feasting with family and friends.

True or False:

1. The Canadian Thanksgiving is about Pilgrims and a ship called 'The Mayflower'.
2. The famous English explorer, Martin Frobisher, conducted the first Thanksgiving service on the shores of Newfoundland in 1578.
3. The Canadian Thanksgiving is based on the Order of Good Cheer established by Samuel de Champlain.

If you answered 'false' to all three, you are correct!

First of all, the story of the Pilgrims, who came to Massachusetts aboard their ship, 'The Mayflower', is an American legend. It is a lovely story, but it has nothing to do with Thanksgiving in Canada.

Secondly, Martin Frobisher never set foot on the shores of Newfoundland! Robert Ruby, an editor of the Baltimore Sun and the author of "The Unknown Shore" a book about the voyages of Frobisher states:

" Martin Frobisher never set foot in Newfoundland, and the minister who travelled with the fleet in 1578 was the Rev. Robert Woolfall (not Wolf). He led prayers aboard the "Judith" when a storm in July separated the ship from the rest of Frobisher's fleet. And he did indeed lead a prayer when the surviving parts of the expedition reached Countess of Warwick Island, in August. According to the various logs and diaries, it was not accompanied by a special meal. Was it a first thanksgiving? Well, it was the first English prayer service in North America. And we can characterize it however we want."

Thirdly, the Order of Good Cheer existed, but it likely had little, if anything, to do with Thanksgiving in Canada according to Peter Stevens of York University who wrote a fine paper on the origins of the holiday*, the gist of which appears below the next paragraph.

The truth of the matter is that Thanksgiving in Canada can be traced back to Ontario in the mid 1880s. Protestant church leaders decided to 'borrow' the American tradition of Thanksgiving, but they wished to turn Thanksgiving into a nationalistic, religious event which excluded Catholics, the poor, and many minority groups. This approach eventually failed:
They did not simply duplicate the American Thanksgiving festival. Church leaders, particularly after Confederation, felt it their moral and historical duty to shape the Canadian identity in the Christian mould and saw the adoption of the Thanksgiving holiday as a way to do this. They created the Canadian Thanksgiving as an exclusively religious event that was white, Anglo-Saxon Protestant, pro-British and often anti-American in nationalist intent.

The Protestant clergy successfully lobbied the Canadian government to create Canada's first, national Thanksgiving in 1859. But it was only proclaimed sporadically in the ensuing years, as church, state and commerce each wrestled for control of the holiday. By the 1870s, American holiday traditions, such as family gatherings for turkey dinner and stories of the pilgrims, took hold in Canada, creating both commercial opportunities for businesses, and a way for Catholics to celebrate the day as a non-religious event. With this, the Protestant clergy lost exclusive control of Thanksgiving Day. They lost all influence over the holiday in 1908, when the government appointed Thanksgiving for a Monday rather than a Thursday. Transportation companies had asked for the change, feeling that a long weekend would increase holiday travel. Churches opposed the move, fearing that it would hurt church attendance, as it did. In 1957, Parliament passed legislation to make Thanksgiving an annual holiday celebrated on the second Monday of October, eliminating the need for annual proclamations.

To Protestant clergymen, the early history of Thanksgiving is, perhaps, a tragedy, since they lost control over the holiday. From another perspective, it is a story of triumph. Catholics, workers, ethnic minorities and other groups excluded from the clergy's notions of Thanksgiving and Canadian identity democratized the holiday and adopted their own holiday practices, asserting that they, too, had something to contribute to Canadian society and culture.

Well, I don't know how long that will stay in my head. I'm sure not all of it will, just the important parts.

Wednesday night Class

2008-09-25T08:26:00.003-05:00

I had a GREAT class last night!

No brand brand new people there. A couple newbies, but they did great.

There was one girl there, who came from a different gym where she did bodystep. She was going to give up on step at our gym, but I had a little chat with her. I showed her a few things, mainly the difference between bodystep and my class. She got frustrate while taking another instructors class in the summer and was going to give up. That particular instructor wasn't giving options, she would just call out a move and expect people to know what it was.

I talked her into trying my Wednesday evening class. I told it's a lot easier to follow, but the combo's are more intense. So, she came last night and did GREAT! I was able to get through EVERYTHING last night. And I didn't even have to use the easier options. Whatever I posted, that's what I did.

Kathleen, one of my regulars, said it was a great class. Easy (choreography wise) but still kept her interested. It was a fun class she said.

I was having a hard time because my youngest and I rode our bikes to the gym. I must have spent 5 to 10 minutes trying to lock our bikes up. I wasn't sweating from the bike ride, I was sweating from trying to lock the bikes up. I must have downed half my water before class. So, I felt super full and was having a hard time during class.

Overall, it was great class last night. I'm glad I had a plan and it worked! Yippee!

Step & Sculpt

2008-09-24T09:31:00.003-05:00

I am actually looking forward to tonights class. Hopefully I have made it easy enough for any new people who might show up, but interesting enough for the regulars. I really don't think this is too hard, choreography wise. I try to make it as intense as I can, because that's the way I think a step & sculpt class should be done. There just isn't enough time in a step & sculpt class to do fancy stuff. There is a time and a place for that, and I don't think it's in a class like that. So here is my plan for this evening.

Combo #1
V step 2X(8) 3 knee's on top(8)*
2 side lunges & straddle/3 squats & straddle(8)**
alternate hop & tap(8)

*3 knee's on top - obviously if people can't get this (which I doubt that will happen) they can just stick with a repeater knee.
**If they're not digging the 2 side lunges & straddle, I'll just have them do the lunges facing the front.

Combo #2
kick & hustle/heels(8)*
knee, basic/power jog 2X(16)**
tigger repeater(8)***

*the heels part is just for the advanced people
**the power jog is done on the floor, you jog OVER the step to the north side and the jog back over to the south side, 4 counts total, option is just to do a basic
***if they can't get this, just a repeater knee, if this isn't intense enough, I may make it harder

SCULPT: some push ups, come up and do some rows with heavy weights, more push ups, then rows with the opposite arm

Combo #3
2 stomps & 1 stomp(8, regulars can make it fancy if they want)
3 side lugnes(10) rep 2(6) L step(8)(an intense L step)

Interval
Vertical step here, repeater 3 & straddle. That's all it is. Option to add power on the repeater part. Next level, 3 pop squats and pause on top & repeat. Next level, 3 pop squats & tic toc 3 on top and repeat

SCULPT
Still vertical step, with a bar, squat side to side with biceps, hold to one side with a side leg and biceps, on top and hold, triceps extensions, then repeat on other side.

I like to make the combo's a little harder at this point, obviously I will have the options & base moves in mind, just in case it isn't flying. I'll give you the two combos, and an interval, but I probably won't get through it all. But it's always good to have a plan.

Combo #4
mambo off the end(4), squat back(4)
kick cha cha cha/run run run in a straddle kick(8)
L step(8), alternate jump shot(8)

Combo #5
skate 3 & pivot back to the end on the third skate(8)
alternate 2 glutes on the end(8)
knee back(4) repeater 2(6)
alternate 2 stomps(6)

I can always just not pivot back on the skate and alternate the glutes to the corners. Just for something easier. The glutes on the end, if I want it harder, I can revolve longways, orbit longways, however you want to say it.

I'm going to finish with some core work.

1. Holding a dumbell in both hands, lunge forward holding the dumbell at chest level, twist towards the leg that's lunging, twist back to center, step back into a stork stance and repeat.

2. With a bar, lunge to the side, reach the bar towards your feet ('tie your shoes'), come up & rotate the other way and 'put the bar on a shelf' while lifting your leg side. This is from Sherri Catlin.

3. If time permits, lay on a mat on the floor, bar behind head, legs bent, arms bent, grab the bar and crunch/curl. Can add alternating knee lifts.

We'll see how it goes. Fingers crossed!

Awareness

2008-09-22T07:49:00.002-05:00

Recently, a very close friend of mine, her son was diagnosed with a Mitochondrial Disease known as Leigh's Syndrom - Complex IV. His name is Tucker and he is only two years old. Unfortunately, this is a fatal disease.

We went to a barbecue for him yesterday. What a little cutie. You wouldn't know it to look at him that he has a fatal disease. So happy.

So, I am going to do my part and post my friend's website and another one. If you have time and feel compelled to go to those sites, please do.

www.tuckerstime.com
www.umdf.org

Frustration

2008-09-19T12:12:00.002-05:00

I am so frustrated with many things right now. Nothing important. God knows there are WAY more things important than with what I am frustrated with.

Time
You know, there just doesn't seem to be enough time in a day. There's always so much to do and it seems I'm wasting my time being at work when I could be home DOING something. I get home, get supper going, do the dishes, play with the kids, or try to. Now a days they want to play with there friends....which is fine, but just leaves me with work to do instead....laundry, vacuum floors, mop floors. I just can seem to keep the floors clean. Everyday I must vacuum the damn floor.

I wish there was more time in a day.

Work
Sometimes work is good, other times not so good. If there was a way I could work part time, with the same pay, man would I jump on that. I could do my job part time. It's a sinch.
I get frustrated with the way some people get away with sooooo much, and others get shit on for no reason. I don't get it. It seems, people just have it in for certain people. THE WRONG people.

If there was a way for me to just teach classes, man would I jump on that.

Wednesday's
Wednesday night's step & sculpt class is continuing to be frustrating. This past Wednesday, I thought the routine was so simple. Choreography wise, but not intensity wise. Certain people couldn't get a straddle. I asked if anyone was new. Of course no one was. There was one woman who hadn't been in a while, like at least a month, man was she having a tough time.

I'm beginning to think I need to just start doing drills in that class. But, already, I do an easy combo, a power combo, then we 'sculpt.' Next combo, 64 count, with repetition, then an interval, then 'sculpt' agian. The last section I like to either do a 32 count easy combo, and power combo, or a harder combo and easier combo. Yah, not so much this past Wednesday.

I guess I just have to roll with it.

Shoes
I can't seem to find a decent pair of shoes. I just bought a pair of shoes for step. Great so far. And I am going to keep believing they are great, because I'm sure the minute I stop believing they're great, I'll have a problem.

My last pair of shoes, when I first got them, they were good, then not, then good, then they wrecked my right foot. The dumb doctor said it was a corn on my pinky toe. I googled it. It doesn't look like a corn to me. It looks like a freakin' bump on my pinky toe. It's not yellow and it's not grey! So what the heck is it!

I just threw out my walking shoes. Threw them out last Friday. They had a whole in them. So, I brought another pair to work. Same brand as the aerobics shoes that gave me a bump. I felt like I was walking on an angle on my right foot. And it wasn't my orthotics either. I have three pair, I've tried all three in these shoes, same thing. I brought a different pair to work, a different brand, almost a hole in the bottom. This was my second day wearing them again. Blister on my right heel. They're not new either.

I hate shoes!

Home Computer

Wow, how frustrating is it when your computer doesn't work well/good, whatever. Sometimes it freezes, actually a lot of times it freezes. I'm trying to save a video or burn a dvd, no such luck.

The company we have the internet through, provides virus protection too. Yah, I don't think it's working very good.

I would just like it fixed!

Hair

I'm starting to get frustrated with my hair. See, I told you...not that important.
I'm getting my hair done on Saturday and I'm not sure what to get done. I know the colour I want, I'm just not sure if I should go shorter and cute, or keep it long. Of course my mother is in the background saying "I hope you're not going to cut it......and don't go as dark as it was in December." She's one to talk. Her hair doesn't always look the greatest either. But of course she voices her opinion.

I either wish it was really really straight, or curlier than it actually is. It isn't curly enough for me. I'd love to get a perm again. It's been 11 years since I've had one though. Do they still do perms? My daughter has great hair and of course she hates it.

Clothes

I hate shopping for clothes. For my and my two daughters. Why can't they just have standard sizes? At one store, my oldest is say a 10, another store a 12, and yet another store a 14. What the heck? Same with my youngest. She's soooooo tiny. She could probably wear a size 4 in the waste, but need a size 5 length. She's freakin' 6 years old!!! Tiny little shit.

We went shopping last weekend and only got a few things.

For me, same thing. I don't understand how they decide to make clothes. Just because someone may need a size 27 pant for the waste, doesn't mean the hip and butt area, oh yah, and thighs, take that size. Most people have smaller wastes than their thighs. And don't get me started on the lengths. It seems they make pants for tall people. HELLO, not everyone is tall! Us vertically challenged people need pants too yah know.

Thank goodness I don't need anything new! I've been wearing the same things to work for about 5 years now. It still looks good. I don't look out of date. I buy some new shirts and pants every now and then. I don't care, it's only work right! No one here I need to impress. As long as I get my work done!!

Radio

I hate the radio. Music sucks right now! This one station (95.5), they blay the same stickin' songs over and over and over. I think I've heard Rihana's Disturbia song, only once in the last couple of days. I love that song, why isn't it on more? Rihana has a song with Maroon 5, it's a great song, I haven't heard it once on this station. I'm getting sick of all the rap they play. There are no other stations in the area that play good music. I could listen to my ipod all day, but I think that would be rude at work.

Oh well.

Ok, I guess I'm done now. I feel much better.

By the way here is my next video on youtube. I put it on late last night. It's not earth shatering or anything. But I do give the breakdown.

Enjoy!

Update

2008-09-17T09:35:00.004-05:00

Daughter & Cross Country

Well, she's sticking with it! Good for her. After those first few days of pain....it went away. She's continuing to run at lunch hour and train for the Cross Country team. I am so proud of her. Hockey has started as well, so that's helping with her training as well. Although last night she was complaining her knee hurt and her ankle. Time for some new shoes I think.

Her dad has now started running. After the kids go to bed, he goes out for a little run. He's building up his time slowly. First time out was I think 11 min., next was 12. I think last night was about 14 minutes. Good for him for starting something. I keep trying to get him to come to the gym with me. Obviously not for step, but to do a cycling class. He always makes an excuse though. So, I've given up asking.

Youtube

Well, I finally got a video up on youtube again. What a pain in the ass our computer is right now. I'm not sure what's wrong with it. Probably still a virus.

It took me like three or four tries to get it on. I have to clear the history on the internet, re-log in to youtube, and quickly do the typing part and get to the uploading part. What was happening was, after I logged in, I'd go to upload a video, type in the information, then when I'd click to get it to the next screen, it would freeze. It did that 3 times. So, I finally got it on. At least one of them.

Here's the link: http://www.youtube.com/watch?v=hDaunJ213G4

I'm not sure about putting the 'from the top' part up yet. It was funny, all during class they could get all the combo's, then when we were going from the top, they fell apart. One by one. It was really hot in there that morning too for some reason. I was soaked for a change.

I may video again on Saturday. The mother, of the mother-daughter team, is finally back. Took the summer off from the gym I guess.

Since I taped the whole class on Saturday, I'm going to try to make a DVD out of it. I've figured out how to do that now on my computer. It takes a heck of a long time to do though. And once it's done, and I've made copies, I have to delete it from my computer. It takes up WAY too much space. So, we'll see.

Hope you enjoy the video!

Funny SHORT Story

2008-09-05T07:51:00.002-05:00

So, I get home from work yesterday, and not even before I walk in the door, my oldest is there, right in my face.

"Mommy, I'm going to join the Cross Country team."

You see, she's in grade 3 now, and here in Canada, that's when they get to try out for teams. I'm thinking just Cross Country and Track & Field. I doubt they'd let a Grade 3 play soccer with Grade 8's. Even though she looks like a grade 5.

I say: "That's great honey, good for you." Something like that. I forget my exact words.

My husband has the bright idea of all of us going for a run after supper. Except the little one. She'd just ride her bike. He wanted to go RIGHT after supper. I told him that wasn't a good idea because Reese (she's the oldest) gets cramps, even from just drinking water.

It was about an hour after supper, I thought we were all going together. Just Reese & him went. He was going to take her a lot longer at first and I told him he'd better make it shorter. He could have went around our BIG block, or LITTLE block. I told him to do the shorter one first. Oh my! I was outside when they were coming back. They were about 5 houses away and I could hear her crying. Poor thing!

She was holding her side when she got back. Yep, a cramp! I told him next time they should do it after school. This way hopefully, she won't get a cramp.

After that we went for a bike ride. No big deal. She was flying!

Well.......this morning, after she got up and got her hair done. She had a hard time putting her pants on. SORE LEGS!!!!! She asks: "How come my legs are so sore?" I told her it was probably from running yesterday. It hurt going down the stairs, it hurt going up the stairs. Now, who knows if this cross country thing will pan out for her. Hockey starts Saturday and Sunday as well. Try outs are on Monday.

After the kids went to bed last night, my husband decided to go for a run. He asked me how far he should go. I asked him how long he wanted to go for. He's like "I don't know, 20, 30 minutes." Yah right, he was back in 12 minutes. Oh well, it's a start right!?

He was sore too this morning!

You know what I say? SUCK IT UP! NO PAIN NO GAIN!!

I'm so nice!

Stuff

2008-09-02T14:58:00.007-05:00

Can Fit Pro Conference

I must say, overall, the conference was a lot of fun. Anytime I can take another's class/workshop, is fun for me.

The Keynote speaker was Kathy Smith. What a great speaker she is. Very interesting. I don't usually go to the Keynote address, just because.....well, just because. But I was really looking forward to this years, and am so glad I went.

If you haven't been to this Conference, I would highly recommend it. There are SOOOOOOO many sessions to choose from. And for the price, it's well worth it. You get way more sessions then any other conference in North America. It's run smoothly.

This year the conference went 'green'. They didn't give handouts to the delegates. The presenters handed in their notes to canfitpro and they have put it up on their website. However, before you go and try to read the notes, you have to be a Canfitpro member to get these notes.

My favourite presenter, John Shehan, was so great. I just love attending his workshops. Great breakdowns, great personality. He's just too cute. I had the pleasure of taking two of his step sessions. I wanted to do the other one as well, but figures, they have Rob Glick and him in the same time slot and since I was already going to take the one, I figured I'd go for the Rob Glick session instead.

Unfortunately there weren't many muscle conditioning sessions. Unless you were to take a ball session, bootcamp session, circuit sessions........I'm not a bootcamp type person, so....I did take a ball session from Carol Murphy. That was a lot of fun. A couple things I found awkward, but that's probably because I'm not used to using the ball in that way. Sure I use it for abs and in Step & sculpt once in a while, but I'm not using it on a regular basis.

The step sessions are getting fewer and fewer to choose from. Thank goodness for the great ones who do do the sessions. I took some 'spinning' sessions. Yep, Johnny G ones. I did get some conflicting information from two of their presenters though. One confused me, the other does it the way I thought it was supposed to be done. So, I guess I'll just keep doing what I'm doing.

Now for the Trade Show. The Trade Show is getting worse and worse every year. So many are pulling out of the tradeshow. There used to be Nike, Addidas, Reebok, Fila, New Balance, Ryka.....etc etc....Now the place is filled with companies selling equipment, free samples of bars...obviously the ones are still there selling the fitness equipment (bands, bars, all types of balls). It wasn't the actually companies like Nike, Addidas...etc who were there. It was a store in Toronto who set up those booths and sold those things. This year for shoes it was slim pickin's. Even less than last year. When I was in Houston for the DCAC convention, I was told by a vendor that the lady who sells the KOS USA clothing, this will probably be her last year at canfit. I guess it costs way too much money for them to bring their stuff over the boarder and the booths are super expensive at canfit as well. She's the only one I buy clothing from too. Thank goodness Toronto is FILLED with LULULEMON stores!!! No need for them to set up at the trade show. A lot of the attendees just go to their stores. Both are within walking distance of the Convention. Maybe a 15 minute walk.

I do have a fun time every year. So, if you are looking to attend a different Convention next year, try it out. The price is worth it. http://www.canfitpro.com/

Found.......

2008-08-11T06:57:00.004-05:00

Well, I found another video. It's the same combos as the previous video, but with options.......Still looking for more videos...

Intermediate Step

2008-08-08T12:11:00.003-05:00

Here are three combos. The first two are easy intermediate.

I was going through the videos on my computer at home and found this one I hadn't posted yet. I haven't posted any videos lately because our computer is FULL. So until I put all the videos that are on our computer onto cd's and delete them from the computer, I won't be able to post any for a while. Plus, being that it's summer and all, there's been vacation etc etc. It's been a busy summer!!!! Canfitpro is coming next weekend, so there's another weekend gone, but at least it will be a fun weekend! If you see me, be sure to say hi!

Combo #1
2 stomps each corner (10) aka 10 point mambo(that's what I call it anyways)
2 knee's on top of the step(6)
power jog around(4)option is basic step
hop the knee(4), alternate jump shot 2X(8)

Combo #2
basic straddle 2X(8) tigger repeater(8)
around the world 1/2(8)
cross over lunge(8)

Combo #3
kick & heels(8)reverse & straddle weave(8)
2 reverse knee's stomp box stomp & exit(12)
full reverse(4)

Enjoy!!!