Thursday, February 26, 2009
Feb, 26th 2009
9:10 AM | 
Posted by
DI Hip Hop
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.
Angel
PS.. THE BIKINI COUNTDOWN........COMING SOON
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.
- Show quoted text -
Angel
PS.. THE BIKINI COUNTDOWN........COMING SOON
Monday, February 23, 2009
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,
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,
Thursday, February 19, 2009
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
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
Monday, February 16, 2009
"abdominals are made in the kitchen, not in the gym,"
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
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
Thursday, February 12, 2009
Hotties,
"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."
-- Carl Bard
Hotties,
Keep up your incredible enthusiasm and positive attitude
and continue to work towards your fitness goals, whatever
they may be. I see the transformation of so many of you,
just getting stronger every day. The key to your progress is
consistancey...which means, I hope to see you all tonight.
Here's a little taste (download the song)...if
you're thinkin your too cool to boogie.....your not!!!
Peace, Love &Hip Hop,
Angel
-- Carl Bard
Hotties,
Keep up your incredible enthusiasm and positive attitude
and continue to work towards your fitness goals, whatever
they may be. I see the transformation of so many of you,
just getting stronger every day. The key to your progress is
consistancey...which means, I hope to see you all tonight.
Here's a little taste (download the song)...if
you're thinkin your too cool to boogie.....your not!!!
Peace, Love &Hip Hop,
Angel
Monday, February 9, 2009
HEART
Heart is the will to do and the soul to dare. Heart has no particular age, gender or color, accepts no boundaries, offers no excuses, overcomes all odds and comes through feeling fabulous.
The group of women I see on Mon & Thurs nights, whether you come on a regular basis or pop in every now and then, have more HEART than any group of people I have ever encountered.
You work so hard, encourage and support each other and have commited to take care of the body & spirit given to you.
I applaud you, but don't get to comfortable....bikini season is right behind the corner.
So, put down the Chardonnay, Sue Ellen! and get your booty to class.
I Heart Hip Hop,
Angel
The group of women I see on Mon & Thurs nights, whether you come on a regular basis or pop in every now and then, have more HEART than any group of people I have ever encountered.
You work so hard, encourage and support each other and have commited to take care of the body & spirit given to you.
I applaud you, but don't get to comfortable....bikini season is right behind the corner.
So, put down the Chardonnay, Sue Ellen! and get your booty to class.
I Heart Hip Hop,
Angel
Thursday, February 5, 2009
Superwomen
Superwomen,
We are all so busy; pulling ourselves in 20 different directions, making sure everyone's needs are meet, thousands of thankless jobs in a day...some days feel like a marathon from the moment you get up until you fall into bed.
I hear you, I feel like that almost everyday....then Monday comes and I have something to really look forward to, a night of all out dancing, and then, just when I feel an itch, Thursday comes and I get to do it again.
Put it all to rest for an hour (well maybe a little longer) and forget about the TO DO list...I promise you will be so glad you did.
See You Tonight.
Peace, Love, Hip Hop
Angel
We are all so busy; pulling ourselves in 20 different directions, making sure everyone's needs are meet, thousands of thankless jobs in a day...some days feel like a marathon from the moment you get up until you fall into bed.
I hear you, I feel like that almost everyday....then Monday comes and I have something to really look forward to, a night of all out dancing, and then, just when I feel an itch, Thursday comes and I get to do it again.
Put it all to rest for an hour (well maybe a little longer) and forget about the TO DO list...I promise you will be so glad you did.
See You Tonight.
Peace, Love, Hip Hop
Angel
Tuesday, February 3, 2009
Sizzling Hot Bundles of Womanhood,
A man too busy to take care of his health is like a mechanic too busy to take care of his tools.
- Spanish Proverb
Sizzling Hot Bundles of Womanhood,
You are on the right track, exercising regularly and creating joy in your life through dance. The fitness goals that many in our class have set and reached have been a privilege for me to witness. Bravo.
It is vital, however, to be sure to take time to maintain our health by also improving our diet, getting the proper amount of rest and finding an inner peace.
Here is an article addressing the first of those concepts--and is a great starting point for adding healthy options into your shopping, cooking, eating and snacking repertoire. Whether I will be brave enough to advise on the other subjects (still learning here, too!) remains to be seen.
Dance on! Eat on! Can't wait to see you all tonight. Let's make this shortest month a sweet one.
http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?scp=1&sq=11%20best%20foods%20you%20are%20not%20eating&st=cse
Peace, Love, Hip Hop
Angel
www.dihiphop.com
- Spanish Proverb
Sizzling Hot Bundles of Womanhood,
You are on the right track, exercising regularly and creating joy in your life through dance. The fitness goals that many in our class have set and reached have been a privilege for me to witness. Bravo.
It is vital, however, to be sure to take time to maintain our health by also improving our diet, getting the proper amount of rest and finding an inner peace.
Here is an article addressing the first of those concepts--and is a great starting point for adding healthy options into your shopping, cooking, eating and snacking repertoire. Whether I will be brave enough to advise on the other subjects (still learning here, too!) remains to be seen.
Dance on! Eat on! Can't wait to see you all tonight. Let's make this shortest month a sweet one.
http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?scp=1&sq=11%20best%20foods%20you%20are%20not%20eating&st=cse
Peace, Love, Hip Hop
Angel
www.dihiphop.com
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