Dear Smoking Hot (and hopefully dry) Chicks,

OK everybody, it's time to put down the mocha java, throw off that snuggy, dial down the mellow music and get yourself fired up to burn up the gym tonight. After a cool, wet and cloudy day like today we need to create some of our own heat to powerus through a busy week.

A good thing to remember is that though today Charleston feels like Seattle or Minneapolis--- we are in Carolina, my little chickies---- and tomorrow (or December 5th) could be 80 degrees all over again. And unlike our sisters on the tundra, we do not have 6 months out of the year to camouflage our less firm spots under parkas, sweaters and snowpants. And Thank Goodness for that.

We have built a fabulous community around fun and fitness. Come out to enjoy it tonight. Continue to rewire your brain to link joy, challenge, rhythm and sweat and the dividends will start showing up in every area of your life. We will have some prizes and giveaways that will go along with a few fun challenges this evening. Can't wait to see you at the DIS Gym!!

XO

ps. Remember to let your friends know about the new Wednesday night CrossFit Class. 7:30 @the DIS Gym. Challenge, camaraderie, new exercises and some fun workout toys. Hip Hoppers first class is FREE!

"Quality is not just a chart, or a standard, or a specification-it's a state of mind, a commitment,a responsibility, a spirit. It's a way of doing, being and living." -Don Galer

Dearest Foxy Chicks,

One more reminder that there are just a few more days to sign up for our Race for the Cure Team (the Hip Hop Hotties). Whether you race with us, with another team, race independently, donate time or donate some money, please find a way to get involved with this event. It will do you and a great cause good.

We had a blast on Monday going back to the old school. You all really turned it out and I appreciated you jumping into the way back machine with me. Tonight we will fast forward back to the present for some 2009 club worthy bootie shaking. We are going to hit our fitness hard tonight, boosting our metabolism, burning fat and building that yummy muscle tone. Be ready.

Last week at this time I challenged you all to pick a positive habit to develop over the next six weeks. With five weeks to go I just wanted to remind you to keep it going (or get you in gear if you hadn't given it a try) Even something as simple as cutting soda (sugar OR diet--they are both terrible for you) out of your diet can have a tremendous return on investment. If you go for more-- getting your needed sleep, adjusting attitude in a positive direction- I am here to cheer you on. Pick something simple and keep at it. It will pay off.

Can't wait to see you tonight!!!


xo

"There are only two options regarding commitment; you're either in or you're out. There's no such thing as life in-between." Pat Riley

Foxy Ladies,

I want you to be all in, not just kind of or a little bit...but ALL IN. All in for so many reasons; to feel fabulous, to look fabulous, to be a pinnacle of health, to inspire everyone around you, make the world a better place and carry a child, large designer handbag & groceries while wearing 6 inch platforms walking through the parking lot as if it was your own personal runway (great visual). Those are the things I want for you this Monday, just one catch....you have to put in a little leg work...TONIGHT 7:30...HIP HOP......be the person that's "All In", only great things can happen.

xo

Angel

We have until this Friday to register for our team.....we have a great team of about 25 awesome women right now..bring it ladies!

Register on line at http://race.komenlowcountry.org/.

Click on: Join an Existing Team

Then enter: Hip Hop Hotties

and you are on your way!

Let's raise some cash for our sisters in their fight!!!

Dear Hot Ones,

Ever hear this one? "On object at rest will stay at rest unless acted upon by an outside force." With a resident science geek at my house this kind of stuff comes up A LOT. But inertia (the property just described)----can apply to routines and habits in life as well as to the physical laws of the universe.

We all have our little cycles that we get into for good or bad. And that is fine depending on the content of our comfort zone. The reason I am writing this, however, is to encourage you to overcome inertia in one area of your life by developing ONE new positive habit over the next six weeks. You are most likely already in the habit of working out. Awesome. Eating right? Maybe, maybe not. Getting enough rest? Make dinner at home X nights per week? Want to finally finish War and Peace? .....You see where I am going with this.

We all know the areas where we probably need a little course correction to reach our full potential. Unfortunately it usually is areaS (plural) instead of an area. So don't bite off too much at one time like we have all done a gazillion times. Over the next six weeks, pick one habit that you want to develop, (cut sugary and diet soda out of the picture, get to bed earlier,eat more fish, drink more water...... you get it) Then find a way to track your progress.

Create a level of accountablilty that will aid you in your effort. By choosing ONE habit- we give ourselves a fighting chance to make it permanent and then chip away at another one over the next six weeks.

We work so hard dancing on Mon & Thursday, let's just keep the momentum going on a daily basis.

Hope you are having a wonderful day......
see you tonight!

Peace, Love & Hip Hop,
Angel

ps
We have one more week to register as for our Race for the Cure Team...Hip Hop Hotties:

Register online at http://race.komenlowcountry.org/.

Click on: Join an Existing Team

Then enter: Hip Hop Hotties

and you are on your way!

Let's raise some cash for our sisters in their fight!!!

Dear Hip Hop Sisters,

We will be tearing up the floor tonight at the DIS Gym, training hard for life and for the upcoming Race For the Cure on Oct.17th. We are trying to get organized a little bit earlier this year so that we can raise more cashini and better prep a super hot team for the race.

Last year DI Hip Hop raised money that went to the Komen Foundation and paid for decorations used to make the Survivor's Tent a fabulous pink palace on race day. We are continuing that tradition with NEXT THURSDAY'S class' entire proceeds going towards our team's donation.

Whether you run or not, I assure you that training your body at Hip Hop Class a few nights per week will have you plenty fit to run a 5k. The Race this year will be a mobile celebration of life and a defiant statement that Breast Cancer will be defeated.

Our courageous survivor sisters will feel the positivity and love we put into creating a chill haven for them. The Komen Foundation will have more resources to continue the fight. We get fitter and celebrate Life together. It's Win-Win. Please bring as many friends (regular hip hop chicks, or not) to class next week so we can really make an impact.

We will be requesting donations of $10+ at the door that night.

And if you needed more motivation to come to class TONIGHT, check this out:

Increased physical activity, even when begun later in life, reduces overall breast-cancer risk by 20 percent among women at all levels of risk for the disease, according to a study led by researchers at Fred Hutchinson Cancer Research Center. Their findings appear in the Journal of the American Medical Association.

Register online at http://race.komenlowcountry.org/.

Click on: Join an Existing Team

Then enter: Hip Hop Hotties

and you are on your way!

Let's raise some cash for our sisters in their fight!!!

xo Angel

PS

No class on Monday..it's labor day, go out and celebrate!

But, there will be a super fabulous 9 a.m. Saturday class that will get you through the week..don't miss it!

PSS

Take this oppurtuinty to pass along the flyer to any friends that are on the fence about Hip Hop, dancing and raising money for breast cancer research....who could say no.

"Nothing lifts me out of a bad mood better than a hard workout. It never fails, exercise is nothing short of a miracle." -Cher Hot To Trots, If Cher lived in our area, she would be at every single Hip Hop class (OK, maybe wishful thinking on my part). But seriously, exercise has magical power. It can change your mood, your attitude, your outlook, your drive. We know that when we win the struggle to put on our bootie shorts, Reeboks & headband and head out the door to Hip Hop, a joyous miracle is possible. So get yourself over here tonight and let's create one together. Also on the subject of nearly ageless artists like Cher, Madonna, U2, Rolling Stones and others: the truly great all cultivate the ability to embrace the moment and reinvent themselves in the present, the now, this day and this second. When we get together to dance we channel this same energy. We experience the now every time we learn a new dance, hear a new artist or fall in love with a new beat. Our horizons are broader and grander than if, like lots of perfectly fine folks, we just listened to (name your decade's) classic rock and never opened up to something else. You may be a fan of tonight's song or you may not be able to tell the artist from your mailman(woman). But by moving to what is happening RIGHT NOW in the world we can cultivate agelessness, too. And afterwards go ahead... rock out to Bon Jovi all the way home. Hope to see you tonight....I will have the fabulous ice cold, minty washcloths for cooldown. (just a little extra incentive!). xo Angel

Dearest All Y'all,

Our household is at defcon 3 today, getting ready for the first day of school tomorrow. And I must admit that the idea of blazing over to the gym tonight to just dance, dance, dance and dance some more is keeping me rolling.

Make sure to come out and get YOUR week off to a good start as well. Give your booty a two good shakes (well, maybe 200) and call me in the morning.

And here's some more motivational ammo in case you need it. This article covers a slew of reasons to keep dancing for a healthy life:

The Health Benefits of Dancing --
by www.SixWise.com

Dancing is an exceptional way to let loose and have fun and it also provides some terrific health benefits.

Mayo Clinic researchers reported that social dancing helps to:

• Reduce stress
• Increase energy
• Improve strength
• Increase muscle tone and coordination

Dancing the night away can burn more calories per hour than riding a bike or swimming.

The National Heart, Lung and Blood Institute (NHLBI) says that dancing can:

• Lower your risk of coronary heart disease
• Decrease blood pressure
• Help you manage your weight
• Strengthen the bones of your legs and hips

Dancing is a unique form of exercise because it provides the heart-healthy benefits of an aerobic exercise while also allowing you to engage in a social activity. This is especially stimulating to the mind, and one 21-year study published in the New England Journal of Medicine even found dancing can reduce the risk of Alzheimer's disease and other forms of dementia in the elderly.

How Good of a Workout is Dancing, Really?

The amount of benefit you get from dancing depends on, like most exercises, the type of dancing you're doing, how strenuous it is, the duration and your skill level.

Says exercise physiologist Catherine Cram, MS, of Comprehensive Fitness Consulting in Middleton, Wisconsin, "Once someone gets to the point where they're getting their heart rate up, they're actually getting a terrific workout. Dance is a weight-bearing activity, which builds bones. It's also "wonderful" for your upper body and strength."

Plus, dancing requires using muscles that you may not even know you had.

See you Tonight!!!! I promise to help you find more of those mystery muscles.

xo

Angel

“80 percent of success is showing up.” - Woody Allen

Hot Mamas,

How do you find motivation to exercise when you just don’t feel like getting off your butt? I ask myself this question a lot, and I have the feeling I’m not the only one.

There are hundreds of ways to motivate yourself to exercise. Here are a few that work for me:

*How I feel after a workout. I always feel so amazing, tingly and proud after a tough workout. That feeling is really hard to beat and I have NEVER regretted a single workout (bad or good) that I have ever done.

It's such a high!

*Time for you. While we all spend the day rushing around making sure every persons needs are met, we forget about our needs. Your exercise is your time...to clear your head, get stronger, get better and charge your battery. This time makes us better moms, wives, friends...girl...you get the picture.

*Calories Burned. I am just so happy to be burning calories, rather than consuming. DUH!

*Having Fun. Exercise should always be fun, not torture. I get so pumped on Monday & Thursday knowing I get to spend the evening dancing with an amazing group of women...AMEN!

*How you will look. Imagine yourself strong, lean, fit...hot stuff. It works.

These are just a few motivators, we all have our own (high school reunion, wedding, size 4 jeans....)

The bottom line is: Make an appointment for yourself every Mon & Thurs night for your mind, body and soul. You will be so glad you did.

See you tonight!

Angel

ps

There will be class this Sat at 9am, what an awesome way to start your weekend. Saturday classes will continue until late September!! See you there.

pss

Lots of cute T-shirts & new CDs...treat yourself!

Dearest Card-Carrying Hotties,

It occurred to me recently that I now experience the shortest bouts of the Monday dreads than at any other point in my life. Yeah they still come. But now they just last a moment. And why is that? Yes, the weekend is over and the to do list seems to grow before my eyes---but by 7:30 am, I know that a gift to myself is waiting for me at the gym if I can just get through the next twelve hours. And having successfully made it through over many twelve hour periods, confidence that I can do it again is relatively easy to find . And about that gift. What's going to be wrapped in that old hip hop box tonight?

The really beautiful thing about tonight's (and every Monday and Thursday's) "gift" is that you really are in charge of what you get. You just have to get yourself to class and then the sky is the limit.

Guests ALL weekend?
Just give yourself a real good loosen-up and have some fun.
Bon Bons and Tailgating for 2.5 straight days?
Perhaps you should really...REALLY push yourself tonight.
Scatterbrained for some reason today?
Take the time to ramp up your focus.
A little melancholy?
Well..you know every hip hop class is good for at least one belly laugh, right?
Need some encouragement?

Sister, we will be there for you.
Getting ready for that reunion?
We're burning back fat tonight!
Really really raring to go?
Heck..Why not----ALL THE ABOVE

Today you get to write your own ticket. Or just decide to show up and see what comes out in the wash. But you know you deserve it and you know it will be good.

Thinking about dancing with y'all gets me so fired up.

xo

- Show quoted text -

Angel

PS
I will have great music and fabulous blingy shirts tonight...treat yourself!

Dearest Dancing Divas,

Over the next few days our regular dance floor will be resurfaced as Daniel Island School prepares for the fall semester. So tonight's class will be a party at the fire station (corner of Seven Farms Drive and River Landing). The generous firefighters of the CFD will be rolling out their trucks to make room for us so let's come out to class and show them how we do it!

We will have another team building interval challenge with prizes to top finishers. The interval training is really working, by the way----- I see your strength and stamina as a group growing better every week.

Lastly, I am so excited to announce a new Saturday morning class. Beginning August 15th, from 9:00am to 10:00am, you can start your weekend off right by getting your groove on. The class will run a bit shorter--you can be in and out in an hour--and will be held every Saturday until further notice.

Thanks for a truly magical summer of hip hop. See you tonight!

xo Angel

Dear Hip Hop Hotties,

Ever hear the saying-"the days are long, but the years are short"? This summer has really reinforced that concept. So much is going on that one full day can feel like a week and yet I cannot fathom that it was this month three years ago that our family arrived here from Los Angeles. Thanks so much for making life here even more fulfilling than I had dared to hope for. The twice weekly element of fun, fitness and friendship that has evolved into Daniel Island Hip Hop has been a blessing of the highest order.

Well enough of that sentimental pish posh. We are getting DOWN tonight and so I wanted to quickly address a FAQ that keeps coming up regularly....And it is: "What should I eat after class?"

So here are some ideas for the old tremendously important post-workout snack.

I really like to follow the Zone. In it healthy proteins, carbs and fats are kept in proportion to fuel recovery and provide raw materials for muscle building. LOW FAT food is almost always crummy for you as many healthy fats are replaced by sugars and sugar is what makes us fat. Eating healthy (non-hydrogenated) fats WILL NOT make you fat unless you are also taking in way too much simple (starchy-sugary) carbs. And of course eating that stuff will make you put on LBs all by itself, anyway.

So a few ideas:

1-2 hard boiled egg

1 large spinach salad

1 tsp oil and vinegar dressing

1 handful peanuts

2 oz hummus

1 tomato diced

2 oz feta cheese

1/2 cup cottage cheese

1 cup pineapple

sprinkle on small handful pecans

I cup frozen berries

1 cup plain whole milk yogurt

1 cup water

1 Tbs spirulina

As mentioned before- fish oil capsules are a great way to bolster your stores of omega3 fatty acids.

We work way to hard too give it all away in a post workout pig out (every now and then we can splurge or just as bad-not eating at all!!!).

Hope that helps. Can't wait to see you all tonight, it's going to be such a good one.

Don't forget to reward yourself for all your hard work with a cute blinged out, super fab T-shirt!

Peace, Love & Hip Hop,

Angel

@ Class tonight we have a special post-workout treat....and cute Tees!

Dear Beloved Hot Chicks,

Women. Phenomenal women. Older Phenomenal women. I have been dreaming of phenomenal older women. And I don't mean 40 year olds. 40 can be so young if one decides to make it so. I am talking 70, 80, 90 year olds that are still vivacious and victorious. How do they do it? How can I do it, too?

Recently it was my pleasure to catch up with a friend who has danced professionally for over 20 years in New York. She recently performed at a benefit for the great Chita Rivera (76) who is still knocking them dead. Her take on Chita's vitality---"She never stopped dancing---ever." And the next words out of my friend's mouth were some I will never forget. "And after seeing Chita at 76 guess what--I will never stop dancing either!" Bette Midler. Tina Turner. Cher.

Of course there are many many examples outside of show business of women who we can emulate as we get older. Pick a favorite. But use whichever one you choose as a motivator to push yourself to think long term.

It is great to fit into an old pair of jeans, it is great to add 12 more pushups to your repertoire. It is great to finally master a booty drop with a full twist. And together we will accomplish those things as well.

But today I want to plant a seed in your mind that the strength and fitness you win for yourself now, if maintained, will allow you to live independently, joyfully, youthfully and healthily for years and years to come. Carrying groceries up the front stairs is a whole lot more fun if you don't have to rest halfway up. Playing with nieces, nephews, kids and ...gulp...(someday) grandkids is even better if you can catch and wrestle them. And running a 5k with your adult kids one day will let you know it all has been worth it.

Tonight we take a few steps along the road to our collectively stronger and more fulfilling future. I know I will love every challenging minute. Be there.

xo Angel

Don't forget that we will have a little extra treat tonight. and a few giveaways for you as well.

Dear Hip Hop Hot Ones,

A quick, but powerful thought for the day that a friend sent in recently:

When you have nothing left to burn.....set yourself on fire.

A few weeks into the Get Fit Challenge for some and a years into a lifetime of workouts for others but we all face the same challenges. The degree of the challenge may differ but strategies that work have everything in common. Intensity is the key to fitness and weight loss/management whether the change sought is large or small.

Intensity. What do you mean exactly. Well since I am waiting to hop on a connecting flight right now I will keep it short... and ultra intense. When we work our bodies as hard as possible for between 20 and 45 minutes, we maximize results, minimize injury and do not trigger stress hormones that will come if one goes much longer than an hour. (Stress hormones that by the way enhance fat retention and susceptibility to illness) So tonight at class I want ALL you have. Leave it on the floor. When we cool down, it is because by that point in the class you should have given yourself a run for your money.

The beauty is that YOU are in control of the level of intensity that will be reached. And you can almost always reach deep and find a bit more to give, a little more will power to exert. Give yourself your best in the short time we get to spend dancing together instead of a lukewarm hour or two on a treadmill and your goals will be in sight sooner rather than later.

Can't wait to see you tonight---got held up in a bison traffic jam, but made it to the plane on time.

xo

Angel

Every day begins with a few basic questions. What do I have to do? What would I like to get done if possible? Can I find an extra minute for A, B or C? How will taking good care of myself fit in today? Will I challenge myself and get stronger or will I let the day go right on by? Wimp or Warrior? Couch Potato or Hot Tamale? Sweet or Unsweet? We know what the answers SHOULD be, but how can we make it happen on an ultra regular basis?

It is so helpful if you can anchor your schedule to a few firm commitments. I love knowing that every Monday and Thursday I have a date with my Hip Hop peeps and that we can count on each other to not be WIMPS and to dance ourselves into a funky frenzy! Make
your Monday night about dancing, getting strong, sweat, laughter, girl power, push ups, booty drops and the rest of your week will feel easier and a lot more fun.

Peace, Love & Hip Hop,
Angel

ps
Please give Cassandra all you Hip Hop love & support tonight as I am on the west coast!!

“Make exercise a reward, rather than a punishment. Think about how you feel at the end of a run, a great hip hop workout, a tennis match or a spin class and use that to motivate yourself.”

Shawties (translation = hot ladies),
I am overwhelmed at the amazing spirit and determination of all of you. Your enthusiasm for getting fit and staying fit (for a lot of you) is remarkable.
I think we need to change our way of thinking just a bit and look at exercise as something we GET to do, rather than HAVE to do. How lucky are we that we can play tennis at a beautiful tennis court, walk down the street and take a Hip Hop class in our neighborhood (for some of you), ride our bikes to a beautiful pool and do water aerobics. In case you haven't noticed...we are all pretty lucky.
Exercise is a reward and that awesome feeling after a great workout is only one small benefit........ relives stress, fights disease, reverses the signs of aging, bla, bla....so why don't we do it??

At 7:00 tonight, put your tennis shoes on, cute booty shakin' outfit and walk out the door, it really is that simple.

See you all tonight!!

Also, please encourage your man/ guy friends to join the fun tonight...let's see if they can keep up!!

PS
Have great summer Hip Hop CDs and Tshirts!

Peace, Love & Hip Hop,
Angel

It's so hard when I have to, and so easy when I want to --Annie Gottlier

Dearest Ladies of Power and Grace,

A few months ago, I wrote to you about the vitally important and yet very difficult habit of setting immediate, mid and long-term fitness goals towards which to work (and how I was searching for new goals at the time). In just over a week the opportunity to finally take on the challenge that my husband and I picked will arrive. Our family is so very fortunate to be heading out west to climb one of the tallest peaks in Wyoming and hike the gorgeous trails of Yellowstone National Park. Don't get me wrong, I am no female Bear Grylls. Roughing it is not my thing.....at all. But I will be ready and for that I have all of you to thank.

When you and I are dancing, running, jumping and pushing each other, you give out such a giant burst of energy and motivation that I can complete things that may not have been attempted alone. The power that you bring to our Mondays and Thursdays continues to leave me speechless. The extra effort you inspire in me twice a week when cranking pushups, coming up with a new routine or desperately trying to hold my v-sit a few seconds longer is something that comes in handy every time a new test presents itself.

So when pushing up a steep track heading for a mountain meadow full of wildflowers I will enjoy it more and pant like a dog less because of the work we have put in together. It is my hope that you find a similar reserve within yourself into which you have made regular deposits during our time together.

Tonight let's put more mojo into our collective account. I know I'm going to need it. Hope it gets you closer to where you want to be as well.

Peace and Love and Bootie Shaking,

Angel

T-Shirts and CDs Tonight!!!!!!!!

And remember--CO ED night this Thursday--Bring your boys with Flavor!!!

Dearest Hottie Hots,

Like all of you, there always seem to be a slew of items on my plate each day. And while summer has a different pace and feel to it than the school year with not rising quite so early, longer days and to do lists keep sprouting new items by the minute. Add to that the requisite arrival of summer guests and it can be discombobulating at times.

But don't get me wrong, I love it this way. It will be great fun to catch up with my aunt, uncle and grandmother. Happily, my girls are having a great break from school. The extra hour of sleep this morning was incredible. But just as during various other times of year, it is so important to take time to regroup, work off a little steam and gain the strength necessary to keep on chugging. So we dance.

Tonight will be a summer dance party/challenging workout/centering custom designed to keep us on the right track. I can't wait to see you, catch up a little and get right to work/play. See you at 7:30!!!!

XO

Angel

Hi Hotties,
I ALWAYS talk about how important it is to eat after your workout (within 20 minutes). Here are some excellent choices:



6 Smart Snacks for After Your Workout

Replenish your energy after your workout with these smart protein and carb snack combos.
By Lisa Kovalovich Whitmore

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the gym. A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. Here, six top snacks to fuel your body post workout (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).

Protein Shake with Banana
"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter & Banana on Rice Cakes
If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat
What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories.

See You all Tonight!!!

Dear Fiery Hotinis,

Thanks so much to everyone who made it to class on Thursday night. The brave boys who joined us and really brought it and the ladies gave it right back at them. We will continue to have bring your man to class night about once a month.



"We improve ourselves by victories over ourself. There must be contests, and you must win."—Edward Gibbon

The contest is tonight, and you win by showing up and giving it everything you have.
See you at the finish line!!!

Peace, Love & Hip Hop,

Dear Hot Hip Hop Honeys,

Exercise/Diet/Rest. The holy trinity of good health. All three must be included for us to feel and do our best each day. If you work really hard at class but do not refuel properly or get some high qualitY sleep, you will not realize all the benefits that you earned by dancing/working hard.

Today I am tackling the topic of nutrition. It is a tricky subject to get into because it's extremely personal. Everyone must decide for themselves what materials they will use to sustain their body. Please take this note as a jumping off point, food for thought (sorry bad pun), and a little nudge to do your own research/experimentation.

I love snacks. I love carby salty snacks. And a vanilla latte is so up my alley. But it was when I understood the mechanics of digestion that my resistance to temptation became stronger. The problem with carbs in large or sugary starchy un-fibered amounts (chips, cake, soda, lattes, pasta) is that when we eat them our body reacts by producing insulin (a digestive hormone) and converting those carbs to fat (storing them on really flattering areas of our physique). Insulin response also STOPS our body from using fat as fuel as soon as it kicks in. So how do we get the fuel we need without eliciting that Hormonal response?

What I try to do (some days more successfully that others) is focus on eating lean protein, veggies, healthy fats (from raw nuts, flax, fish, avocados, olive oil) and fruit in several small meals throughout the day. When I decide to cave to a carb crave- I try to keep it small to limit the insulin response and have a little protein too,to balance it out.

The key is that after a hard hip hop workout, the rules change a bit. That (within an hour) is when you want to replace the fuel you used to exercise (glycogen) with a healthy dose of carbs and some protein. A 4:1 ratio is recommended. (and a few fish oil caps for anti inflammatory effect) BUT 4:1 ONLY AFTER EXERCISE! That carbs:protein all the time is not optimal.

We need energy, we need to ramp up our metabolism in the morning (with food) and keep it burning all day. And when we crank out an effort that uses LOTS of energy, we need to refuel properly.

Make the most of your workout- by continuing it at home at the table. Have a sweet potato and some fish/ a turkey slider with some baked french fries/ a protein shake and a bowl of cereal.

Knowing exactly how food impacts you system and your booty is the key to deciding to do something better for yourself. Figure out what works for you and try to keep a stash of desperation meals ready so that the really decadent stuff can be a treat and not just the only way to avoid starvation after a long day.

Enough of that important yet semi-tedious stuff.

Tonight bring your boys out to play. It will be a great night of fun. We will sweat, laugh, shake it and challenge ourselves and it is not to be missed.

xo

Hey All Y'all Hot Ones,

There are the simple words of a fellow modern woman about why she makes the extra effort to exercise.----

"I never regret it when I do it, but I always regret it when I don't."
-- Devin McDonald Vinson, regarding seizing the moment to work out

And the words of a crippled slave from almost two thousand years ago about patiently working toward a goal.

"No great thing is created suddenly, any more than a bunch of grapes or a fig. If you tell me that you desire a fig, I answer you that there must be time. Let it first blossom, then bear fruit, then ripen."
Epictetus, Discourses. Chap. xv.

So is it (life) a marathon or a sprint???? I have come to believe it is both. The trick is to figure out how to sprint through the rush of daily activities with vigor while not losing track of the long term big picture. And calmly prepare for the long run while not letting the immediate slip away.

The point? Activities that bring both immediate satisfaction (sprints) and long term benefits (marathons) are to be taken advantage of (shameless plug). Let's hit both tonight, have a great time and get strong for the road ahead. We'll be at the DI school gym @7:30pm, rain or shine.

Can't wait to get to it- and hope to see all of you tonight.

xo

Angel

***NEWS FLASH***
Thursday night will be bring your boyfriend/husband/guy/cabana boy/friend to class. For all those guys that have ever been curious and have enough guts to join us....BRING IT!

***SUMMER JAMS***
CDs with a bunch of the best summer jams, hot off the presses will be available tonight. Come Get It. Your jam box will thank you.

"I love to dance. When I dance I feel I am on top of the world and that I can do anything. I enjoy dancing because I can do it with my friends and it is great exercise. Another reason I love to dance is because my family encourages me to dance. Everyone should dance and the world would be really happy."
Georgia-age 10


Let's make the world a happy place tonight...starting right here on Daniel Island.

Peace, Love & Hip Hop,


ps
Remember This....
http://www.youtube.com/watch?v=aey_ZZQ6HDk&NR=1

Dear All, I am forwarding this note from Crystal. She is so appreciative of all the support from those who came out last Wednesday and for the thoughts and prayers from everyone who wasn't able to make it. You were awesome!

Angel

here is the note from Crystal!!!!


To all you HIP HOP HOTTIES (as Angel would say):

I just want to thank you ALL for coming out to support me
and breast cancer awareness.

I was in AWE of all the people that showed up and of the
people that donated that could not make it.

I really thought that I was going to cry watching you all
do hip hop, but it was so exciting that I was able to hold
back the tears and SMILE / LAUGH instead. That was the MOST
exercise that I have done since I started chemo and I
enjoyed every moment. I really didn't think I was going
to be able to do it (as you could tell by my clothes), but
how can anyone hold back from shaking their booty with ANGEL
as a leader and with all you awesome girls?

My husband even said "I had no idea HIP HOP was like
that - I would have worn my clothes".

I just feel sooooo honored and blessed to be surrounded by
a FABULOUS group of people. It gives me so much strength
that I may not have otherwise.

The total raised that night was $1500.00!!!!!!!!!!!!!!! I
couldn't believe it.

Sooooooooo many thanks to all of you. If you know of
someone I missed on this e-mail please forward.

Lots of LOVE flowing your way and please go get a mammogram
- no matter how old you are!

Crystal White

Dear Lovely and Powerful Ones,

Add a letter and an apostrophe, or take them away. We get to decide. And that seemingly small choice can be the difference between a good or bad day and even between a joyous or miserable life. Just a little 't.

Can. When we believe that we have a shot, that we can make something happen, guess what......our opportunities are boundless.

Can't. When we allow ourselves to go to that negative place and think that there's just no way, that we can't reach our objective....it's over before it has begun.... big surprise..... and success is most unlikely.

Sunshine and roses don't follow a positive outlook every time. Bad things are just going to happen, regardless. But the good things that balance out our lives are so much more apt to occur if we choose to actively seek them.

How we choose to react to challenges, how we choose to program our minds, how we opt to anticipate the positive and even how we choose to focus our attention on the things that matter most are all fundamental, vital decisions we must make every minute of every day.

I know this idea is nothing new. It is a constant struggle to not dwell on the annoying and the petty. The wrong side of the bed can have a twisted snarky appeal. I am writing this is as no stranger to this constant battle. But the concept is as old as time. We are exhorted to speak those things (good things) that are not as though they are. Or as William James puts it, "My experience is what I choose to attend to."

Let's help each other to stand strong upon (or get back to) the fierce, unstoppable, can do mindset that you show me every time you are tear it up while dancing. Join me in keeping that positive fire burning for a good long while, and then starting it burning anew when a spark is needed.

When my daughter Hazel (6), has a tough time with a new challenge, my husband makes her repeat this mantra. "I can do it. I never give up. I am strong." It works for her. Find one that works for you. And let us ditch the 't.

See you tonight and let's breathe some fire,

Angel

Here's an article with an interesting angle on the topic:
http://www.nytimes.com/2009/05/05/science/05tier.html?emc=eta1

Dear Hip Hop Hotties,

Wednesday, May 13 from 6:30pm-7:30pm we are having a super special fund raising Hip Hop Class for our friend, neighbor and wonderfully active community member Crystal White.

Diagnosed with breast cancer several months ago, Crystal is in the midst of chemotherapy treatment. We want to help her be as comfortable and relaxed as possible as she fights like a tiger while maintaining both her family and business.

I am asking every sister in our Hip Hop Nation to make an effort to join us on that Wednesday. If you can possibly make it happen, MAKE IT HAPPEN!
The proceeds will be shared between the "Crystal Comfort Fund" and to the Komen Foundation for breast cancer research.

A donation of $10 (or more) gains you entry into this event supporting a truly lovely and courageous woman. It is also an opportunity to gain strength for your own mind, body and soul for you to put into your own battles that we all face. Please come out to show your support for Crystal and for all the mothers, sisters, friends and neighbors who are battling this disease.

What better way to celebrate life then a little (really a lot) rump shakin'.

Be There. You'll be glad you made it.

Peace, Love & Hip Hop,
Angel

Fiery Hot Ones,

Swine flu. Bird flu. Stomach flu. Sniffles. General Ickiness.........All Bad Stuff. So wash your hands and don't stand in front of coughing tourists on King Street. But all virtually worthless Public Health tips aside, when do you ever feel better or happier to be alive than on the first "good" day after having a little bug? And how can we replicate that feeling WITHOUT the suffering part.

How can we feel full of vim, vigor and vivaciousness most of the time?

Two Words. GET STRONG (or for many of you get strongER)
Check this quote:

"It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength."
-Frank Duff

Tonight we will dance. We will celebrate the indescribable beauty of being alive. We will forge our bodies in the furnace of our will.
And we will be stronger and feel better for it.


Yes I am on a mission. See you tonight.

Angel

Here's a taste:
http://www.youtube.com/watch?v=oVkgUqcwESk

"The pain of discipline is far less than the pain of regret"
- Sarah Bombell, synchronized swimmer


Hi Shawties (hot babe),
I know a lot of you are sore from Monday, and I would like to say sorry, but I really don't feel too bad...it means you are working hard and will come back stronger and better than before. Your muscles, heart and mind will thank you for pushing yourself and working hard. You will have no regrets...
See you tonight!!
Don't miss it, it's gonna be a GREAT one.

PS
Two more classes left in the BIKINI CHALLENGE..some of you are on your way to a summer of FREE Hip Hop...Congratulations.


Thank you so much for all your support and coming together in the name of booty shakin'

xo
Angel

Hotties,

It has been a real cats and dogs kind of rainy day, and though it's doubtful any of you were able to indulge, it's the kind of day that inspires those stay under the covers, cozy up to the fire, rent a movie kinds of energy. And those feelings can be great....but since we were all cooped up indoors working on necessities of life, the LAST THING we need is to lay around.

Which highlights one of the best things we have going for us @ hip hop class. Too hot to run...come hit it at the gym. Too freezing cold & wet for tennis....bust it at DIS. No see ums chewing your behind as you kick the soccer ball with the kids... it's bug free in the Booming Bass zone. Rain or shine we get to share a climate-controlled hard core workout and all you really need to do is show up with a can do attitude.

So slip off your snuggie, put down the hot cocoa, ditch the trashy Jackie Collins novel and brave a few raindrops to come out tonight and work it out. It is easy to think we will have an extension of winter after a day like this, but this weekend when it's sunny and beautiful again and you start thinking about hitting the pool, you will be glad you burned some booty.
Much love and can't wait to see you tonight,

xo

Angel

PS
Work on your stanky leg, you may need it tonight

http://www.youtube.com/watch?v=lNW7QdM2Kw8&feature=PlayList&p=387F004AA1D85267&playnext=1&playnext_from=PL&index=60

PSS
Good Luck to all the awesome bridge runners this weekend!!

Hot Mamas,
Well, it's Monday and we are all faced with some challenges that each new week brings, I get it. It can be tough to keep up, but you can't lose out on what you really need and deserve to keep going...your exercise. I know the feelings of guilt, tiredness and downright laziness come over you about 6:30, again, I get it. I will tell you this..I have never once regretted coming to class and I know I ALWAYS LEAVE THERE A LITTLE BETTER THAN I CAME.
Words cannot express the joy I get from working out with you all each week, Thank You.
So, get your booty into some black stretch pants and prove to yourself how tough you really are, you might be amazed.


"Every human being is the author of his own health or disease."
-Buddha


PS
We will not have classes next week due to Spring Break, I am really freaking out. Don't worry, I will give you guys a workout for next week.

PSSS
I heard there were some jumprope haters out there...please don't let 2 minutes of jumping rope ruin your entire workout, we can find something else to do if it is impossible.

Peace, Love & Hip Hop

Hey Fine Ones!

It's now officially spring. Yee Haw! If not for a few pesky no-see-ums, this would be Paradise on earth. And yes... we ARE amid the first annual Bikini Challenge. With some more great workouts, a good wax, possibly some spray tan and teeny new suit, we are getting close to summer readiness and (kudos to y'all) are already WAY above average.

And that's all great, and we will continue to progress as a group towards that goal. But it always works better for me personally when I maximize each workout (and each day in general) by setting an individual, concrete and achievable goal for which to strive. Something specific. After running a few post holiday 5ks and challenging myself to cross train a bit more...I am a little at sea. There are mountains to climb, old pairs of jeans to get into, an English Channels to Swim, a class reunions to shock, but which one? or something completely new? It needs to be something... SOMETHING BIG!

While sussing out what new challenge will motivate me for the next few months, I encourage you to do the same. Find an enterprise to ignite your passion. The goal you take on will underlie all your daily activities and enrich them. And it doesn't have to be purely physical. Whether you set a goal to get right with an old friend, get closer to God, complete a correspondence course in quantum mechanics or to compete in a triathlon, you can focus the time we spend dancing in getting you stronger and closer to achieving your desired result.

Let me know what you come up with and I will do the same.

Peace, Love and Hip Hop,

Angel

AND Sisters, Here's a giant Get Well shout out to Dayle. Much love to you, D, and can't wait to have you back.

Well Ladies,

There is a time in every girl's life when dreaming about the glamourous and exciting life a favorite superstar seems like the only thing on the agenda...

Dallas Cowboy Cheerleaders, Fly Girls, Pussycat Dolls, Rockettes.....every generation has an analog.

But for me, it was all about the Solid Gold Dancers. Sunday Nights were big time trouble for anyone who tried to get between me and the Curtis Mathes Console TV. Somewhere deep inside, I STILL want to have my black braids grazing my bootie everytime I dance.

What is so great about the thing we have going twice a week---is that when the music starts, I half close my eyes and Marilyn McCoo is introducing us as we dance to the week's top ten. We are the Solid Gold Dancers- we are EnVogue, we are Vegas Showgirls, we can be anything we want in that moment.

You all continue to inspire me to bring something new to each class.

See you tonight.


PS.. THE BIKINI COUNTDOWN........COMING SOON

Foxy Ladies,
It's Monday, time to pull out the tube socks and short shorts and head to Hip Hop. We keep creeping closer and closer to the dreaded day we have to slip on the swim suit and expose 98% of our bodies. Please don't be unprepared for that day. For a lot of you, I am no more than a few blocks away, which is pretty CONVENIENT...you see where I am going with this.

Anyway, if Brittany can do it...so can we!!!
Watch the video, oh, and bring your whip tonight.

http://www.youtube.com/watch?v=nGnmRUVf-QI

See You tonight.
Peace, Love & Hip Hop,

Dear Fine Ones,

Dancing makes you feel good, look great and gives your soul a boost--but what about making you smarter? Your own personal central processing unit needs upkeep as much as the rest of you. And I have some good news to share. Scientific American Mind lists exercise as the number one way to turbocharge the old noggin. The list of brain benefits from exercise is long and impressive and get this, even more effective when combined with music.

Just one more great reason to come out and shake it. I can't wait to see all of you hot, brilliant women tonight!

Here's the article (from six ways to boost brainpower):
********
METHOD 1: EXERCISE
Mice that run on wheels increase the number of neurons in their hippocampus and perform better on tests of learning and memory. Studies of humans have revealed that exercise can improve the brain’s executive functions (planning, organizing, multitasking, and more). Exercise is also well known for its mood-boosting effects, and people who exercise are less likely to get dementia as they age. Among those who are already aged, athletic senior citizens have better executive function than do those who are sedentary; even seniors who have spent their entire lives on the couch can improve these abilities just by starting to move more in their golden years.

A variety of mechanisms might be responsible for this brain boost. Exercise increases blood flow to the brain, which also increases the delivery of oxygen, fuel and nutrients to those hard-working neurons. Research has shown that exercise can increase levels of a substance called brain-derived neurotrophic factor (BDNF), which encourages growth, communication and survival of neurons.

Of course, all this research does nothing to help explain dumb jocks.

On the Frontier
New research suggests a little music can make your workout better yet. Volunteers completed two workout sessions. In one, they sweated to the sweet sound of silence; in the other, they listened to Vivaldi’s Four Seasons. After each workout, participants completed assessments of their mood and verbal skills. Exercise alone was enough to boost both, but verbal scores improved twice as much when the exercisers had tunes to listen to. Maybe you can get your insurance company to pay for a new iPod.

Cocktail Party Tidbits
Exercise also improves sleep quality, a pile of studies suggests. And immune function. Is there anything it can’t do?


Peace and Love,

Angel

cu@ 7:30pm, DIS gym

http://www.sciam.com/article.cfm?id=six-ways-to-boost-brainpower

Hi Hotties,
I often wonder about the elusive, six pack abs...does it really exsist, is it humanly possible (although I have seen it), and finally, how do we get it, or rather, come close to a nice flat stomach.
I for one am setting a goal for the summer:
I WILL NOT LOOK DOWN AT A BIG ROLL OF FAT , and have that feeling that I could have done something to feel more confident, more comfortable in my swimsuit that I have to put on almost everyday because it is 120 degrees in South Carolina.
Please join me in the fight against muffin tops, it ain't gonna be easy, but let's give it our best!!


Well, I found a great article which pretty much lays it out:


-That leads us to nutrition. Many people say that "abdominals are made in the kitchen, not in the gym," and there's a lot of truth to that. You can do thousands of reps of ab work every week, but if your nutrition is not in order, you can forget about getting a great set of 6-pack abs.

1. Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
2. Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. If you eat too much of anything (even "healthy" food), you can say goodbye to your abs. Period.
3. Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)
4. Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
5. Avoid refined, simple carbs that contain white flour or white sugar
6. Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet. Essential fatty acids actually assist the fat burning process.
7. Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.

1000+ reps of daily ab work is an amazing feat of endurance, but that’s not how you get visible, 6-pack abs! If you were to do 1,000 reps of ab exercises every day, you would have outstanding development in your abdominal muscles and you would definitely have great muscular endurance. Unfortunately, if your abs are covered up with a layer of fat, you will never see them even if you do 10,000 reps a day!

You Condition and Strengthen Your Abs With Specific Ab Exercises...
But The Secret To Seeing Your Abs Is Reducing Your Body Fat!

I once saw a photo of a man who broke one of the Guiness World Records for sit ups. It was the most paradoxical thing, but this man did not have any abdominal muscle definition. He was not obese or overweight at all, mind you, but he had a small enough layer of body fat that the muscular defintion did not show through. I've never seen a better real life example which demonstrates the basic principle discussed in this article:

You get great abs from reducing your body fat, and you reduce your body fat by creating a caloric deficit through nutrition and metabolism-stimulating and calorie-burning exercise.
-Tom Venuto, bodybulider