Commit * Eat Healthy * Exercise

NYTimes Magazine ...Evidence on Exercise

2010-04-22T16:24:00.002-05:00

In a research study when women expended more energy than they took in -- their bodies directed them to replace lost calories - MORE than men. ...The results, " are consistent with the paradigm that mechanisms to maintain body fat are more effective in women."

Also - if you read -- exercise alone does not help lose weight

Ripped? Six pack -- 3 from food - 3 from exercise.

Why you have to make sucking in your abs a HABIT

2010-04-15T18:44:00.002-05:00

You can do two things at once according to this brain research. If you program your body to just naturally suck in your abs -- you can do two other things -- but to start out with you have to concentrate on the abs and one other thing.

Movin' & Step Shakin'

2010-02-21T15:24:00.004-05:00

V STEP

KNEE AROUND THE WORLD

AROUND THE WORLD 3

BABY TURN

OVER TOP

MAMBO CHA CHA

1 MAMBO - TRIPLES TO OTHER SIDE OF BENCH

OUT THIGH STRADDLE

PUSH PUSH PEG

PEG ROCK FORWARD

PEG ROCK BACK

KICK

KICK BUTT

HOP IT HIGH

BACKWARD FOUR - TRIPLE FORWARD

HOP HOP SIDE OF BENCH -- OVER TOP

2 KICKS - RUN FORWARD

RICOCHET 3 - BACK SIDE OF BENCH

2 KICKS RICOCHET

BEGIN OTHER OTHER SIDE

Aerobic Exercise Training Increases Brain Volume in Aging Humans

2010-01-14T13:24:00.000-05:00

And why do you need to exercise? READ

Eating and Exercise

2010-01-14T09:51:00.001-05:00

How to fill your human gas tank!~

Me and You

2010-01-04T23:04:00.003-05:00

I am a Certified Group Ex instructor - have taught 28 years - and became dedicated to the benefits of exercise when my son was diagnosed at 7 months with Type 1 diabetes. Exercise has saved both of our lives. My 2010 goal - stay healthy. And you?

2010 the V step

2010-01-04T13:33:00.002-05:00

V Right
V Left
Double V right
Double V left
Lunge back 3

Double V Double V
Lunge back 2
2 Jacks
3 lunges
Start other side

V Step Hop Middle
Lunge back 2
Walk 8 Right
Side to side
2 Grapevines
1 Grapvine - diagonally step
Baby Turn
Over Top
Walk Forward 4
Walk Backward 4
Outer thigh inside/outside
Outer thigh inside outside/with turn
Outer thigh inside/outside side of bench
Outer thigh around the world
Alt Knees - then 3 knee repeater
Start other side.

2010 Step - Kick It

2010-01-04T13:14:00.003-05:00

Hold arms w/ hand in safe position
3 Kicks - Floor - duck down - jab jab
Hop up on step and jab
Step up and jab/hook
Boxer shuffle up on step to the end
Jack four facing side
Kick forward four - turn toward mirror - Kick 4, turn Kick 4, turn Kick 4, turn Kick 4,
Facing Mirror Kick 4 -
Hop forward 8
Undercut
Hook
Hamstrings Back
LeBron James Shoot Hoops 3, 2, 1 - turn diagonally - start other way

2010 Step KNEES

2010-01-04T13:10:00.002-05:00

Basic Right Straight ahead
Basic right diagonal
1 Knee of Side - 2 Jacks
1 Knee Back - Power Jack
1 Knee opposite side - 2 Jacks
1 Knee back - Power Jack

15 Repeater Knees
7 Repeater Knees
5 Repeater Knees 2 Jacks
3 Repeater Knees no Jack
2 Repeater Knees 1 Jack
Alternate Knees - then 3 repeater Knees

Start Other side

2010_ Step

2010-01-04T13:08:00.003-05:00

Basic Right Biceps
Basic Right Up/Down Arms
Basic Right - Give yourself a hand

3 Knee Repeater
L Step
A Step
Side to Side

Grapevine side
Grapevine diagonal
Over top
Baby turn

START LEFT

Moving forward

2009-11-08T14:24:00.003-05:00

3 Jabs
1 Hook
1 Knee

3 Jabs
1 Hook
1 Roundhouse
Shuffle
Squat Squat

Power Jack
Tap Sides
Tap Sides Undercut

Oct. 2009

2009-10-26T15:03:00.002-05:00

Shake Right Left
Side Step
Side Step
Walk four
PUMP
KNEES UP
heel heel

basic basic
alternate knees
2 fast Knees
tap 3 floor
Mambo on Bench
1/2 turn hop=5 times then mambo on bench
Straddle.....

Kick heels around the bench
HOP four forward
undercut
1/2 Jack back
full jack
cross kick step
cross jack rotate around

Double grapevine
MAMBO
grapevine hop around circle double grapevine mambo

KICK Three DUCK -Kick Back
Jab forward hook --
KNEE KNEE KICK ROUNDHOUSE
SHUFFLE SWING

Reggatons Son Bicep Turns

2008-10-20T13:18:00.004-05:00

Step Wide R/L Shake booty

Single Single Double KNEES BIG

Ribcage Armswing
Ribcage JACK JACK JACK JACK
Ribcage Armswing

Biceps above head
Squat front - bring arms over head squat other direction

Cowboy Zumba

2008-10-20T13:18:00.001-05:00

Cowboy Mambo Left - Right
Thumbs

ZUMZUMZUM heel toe tap tap tap

Zum carbolito - 3 Mambos left hip hip hips

Horns Pull 4 right Pull 4 left

Swing swing double swing

Slow swing of hips shake i around
Elbows across
Football feet arms up and out
Horns
Pull 4 right pull 4 left
Cowboy swing

Merengue

2008-10-05T19:17:00.000-05:00

Mambo CUBMIA

Mambo Forward and Back figure 8 with hips

Move side to side with right food and return

Tap Forward Center
Side Center
Back Center

Singing Chorus -- pump hips bow/arrow center

MAMBO TURN

Mambo Cumbia

2008-10-05T19:13:00.002-05:00

Low

2008-10-05T19:13:00.001-05:00

LOW

Double Pump forward 4

stomp back arms in front

reach up r l
touch thighs r l
touch floor r l
swing hips wash window hands

stomp cha cha stomp cha
stomp cha cha turn

Side side side HOPS
Side side side HOP

double pump right left up and down
single pump right left up and down

4 pow hips out

8 POW hips circle

1 + 1 = 2

2008-10-05T19:11:00.000-05:00

1 + 1 = 2

Salsa -- front -- back
Salsa side side

run around in figure 8's

flapper kick

4 hips out
8 hips circle

Cha Cha Go

2008-08-26T20:16:00.002-05:00

CHA CHA SIDE
Step out side //cha cha //step other side // cha cha

C ha Cha Push away arms

Cha Cha move forward

Cross step back

Shimy front wide
Give it to me back

Mambo cha cha ole

Slide twice and snap 2 times

Let the bull run through -- wave your arms with cape

Triple front arms wave
Triple back arms wave

Pivot around four

Four grapevines switch leads

Step behind triple step, step behind, front STOP

Latin Walk

Step forward, Step Low

BOOTY SHAKE 1 --- 1,2,3 reverse

Step it up

2008-08-25T06:59:00.001-05:00

Step Segment

Basic Steps

V Steps

Turn Steps

1 Basic

1 V step

2 Turn Step

Johnny Depp -> Walk the Plank

1 Jack

Travel with me - > Knee Around the World

Repeat other side

Double tap up R - then left

Run 4 counts on floor

Repeat

3 Kicks

Over top

3 Kicks

1/2 Turn

Opposite End of Bench

4 Back Kicks (hand inverted V)

1 Back Kick - off Bench Shuffle forward Jab R/L R/L

DISCO

2008-08-25T06:50:00.003-05:00

D I S C O Hitchhike - Thumbs up -- Swing HIPS
single hip, single hip - double

Hip bump Step side - throw hips out Step side - throw hips out - Swing arms Start to turn sideways Chasse Kick Triple Speedball arms (hitting a boxing bag)
Shifting forward -
Shaking hips hitting the ball fast Three walks up -- point to the hottie Step left tap right CHA CHA forward and back Trickey legs
Curtsey leg
Alternating legs behind Comb hair and push hips four r/l The JERK Tap back diagonally Tap forward diagonally Pony
Side to Side
Side to Side turn to back of room then back to front

Grapevine

Kick Butt Kick Box

2008-03-23T17:33:00.002-05:00

Opposite End of Bench
4 Back Kicks (hand inverted V)

1 Back Kick - off Bench Shuffle forward Jab R/L R/L

Shuffle to middle of bench
Bob and Weave with Undercut Punch

Squat on Bench - 2vHook R 2 Hook L
Jack to center of Bench
Start Double Tap with Opposite foot
L double - R double
Run on Floor
3 Kicks
Over top
3 Kicks
1/2 Turn
Go to opposite end of bench (facing front)
4 Back Kicks
Off bench shuffle forward 2 Left hooks 2 right hooks
Shuffle forward (facing back of bench) to middle of bench
Bob and Weave
Under cut

Jack

3 Kicks
Get off bench -- Jab Jab duck
Tap up on bench and jab
Pulse a squat one foot on floor - one foot on bench
Pulse a squat - both feet on bench - start lunging backwards --- then around the bench

KICK BOX Segment

2 Jabs forward
2 Back slaps (push elbow back)
One Lunch
2 Kicks (alternate)
Jump Squat
Repeat opposite arm

Jump Squat
Put Knuckles together
Pull arms to right near waist
Pull arms overhead on right while raising right knee
Side Kick
Cross Punch opposite leg lunges

BOXER SHUFFLE
2 Jabs forward
2 Knees up
1 Forward Kick
1 Roundhouse opposite leg

Jab forward - Hook across 8 X;s
Face sideways - 4 Jacks back
Jumping Shuffle - inside leg starts 6 X's
Face forward to finish 8 count with 2 pulsing squats

BOXER SHUFFLE
Repeat opposite side

Boxer shuffle side ways
Jab Jab (R) Hook (LEFT) Jab (E)
Bend back knee - ready to do back kick
Pulse to finish 8 count.

Repeat opposite side.

Bob and Weave into Abs

March Kick Butt

2008-03-10T15:12:00.002-05:00

Roll neck
Roll shoulder
Roll hips
Roll hips step out

Grapevine 3 times - VSTEP
Grapevien 3 Times - VSTEP

Grapeveine 3 times - VSTEP ON BENCH
Grapeveine 3 times - VSTEP ON BENCH

STEP
Kick 3 times
On floor lunge jab jab duck
Hop up Jab
Pulse squat 4 times...

Jack on the floor

Jab forward 4 times
Knee Kick Knee Roundhouse
4 Jabs moving forward
Sideways Jack move back
Shuffle Shuffle Shuffle Hop Squat in the middle

Other leg

Kick Butt

2008-02-27T20:58:00.003-05:00

On step...
3 Kicks -- Stop on Floor - Jab Jab Duck
Tap up on step - jab hook
Squat pulse four times
Squat on bench
Lunge back 16 times
Step Down
Boxer Shuffle

8 Jack Knife

Boxer Shuffle - Diagonally -
Jab Jab
Back Slap - Back Slap

One lunge

Kick Kick (kick w your heel)
Side Kick Side Kick

8 JacK
Start again from other direction

3 Kicks on Step
From floor - jab jab Duke

Jack Knife - Boxer Shuffle
Jab forward
Backslap

Lunge forward
Kick front
Kick side

Jack
Boxer shuffle

FANCY WAIST
Put fists together
Pull elbow to the right behind rib cage
Pull elbow up over head and sideways to raise knee
Kick to the side
Cross punch and lunch in opposite diretion

PULL KNEE KICK LUNGE

Step Latin

2008-01-12T09:45:00.001-05:00

Tap out push the hips
Grapevine
Basic Knee UP
Basic Knee Up
RIGHT FOOT
Basic Step - Basic
Hop up or do a triple step right
Hop up or do a triple step left
Basic STEP
Give me a Beat Place right foot on bench, tap, and push hips foward twice
Grapevine over the bench SIDEWAYS
1 V step
360 Turn
End up on floor - not bench
Walk right
Play bongos triple step -move forward
Walk Back - push Arms - 8 times
Play bongos triplestep forward
Alt Knee, Knee - 3 Repeater Knees

Mambo
Mambo Pivot
Alternate the Knees

Jump Start
R Toe L toe - Jump to right on floor behind bench
Basic alternate knee

Break -- run 3 knee up hop
Break it left

Walk the Plank
Step up on bench step over on bench step back on bench w/ twist
Alternate kneees

DanceyDancey

2007-09-16T19:37:00.000-05:00

V - Step
Squat --- Triple Step
V -Step Squat Triple Step
Knees
Lunge back 8 - 4 slow
Lunge back 8 - 4 slow

stomp 12345678 Jack
stomp 12345678 Jack

stomp 12345678 Jack Hop SHOOT
Other Way - Hoop Shoot

Squat squat squat knee up - other way
Squat squat squat knee up - other way
Scoop run run
Scoop back run run
4 Mambo's chachacha

STEP/ LO-HI IMPACT Feb/March Choregraphy

2007-02-18T18:52:00.000-05:00

STEP STEP STEP STEP

TaP OUT TAP OUT
TAP STEP TAP STEP
BASIC
DOUBLE JOG DOUBLE JOG
SINGLE JOG

LEFT
TAP OUT TAP OUT
TAP STEP TAP STEP
DOUBLE JOG DOUBLE JOG
SINGLE SINGLE

RIGHT
TAP OUT TAP OUT
DOUBLE JOG ON STEP
SINGLE ON FLOOR

TURN STEP - 2 HEELS
TWO HAMSTRING CURLS
PULSE THE SQUAT

BASIC RIGHT
2 TURN STEPS
STEP TAP
2 TURN STEP
2 STEP KNEE
TURN STEP
DOUBLE KNEE
DOUBLE KNEE REPEATER
HOP HOP -

3 TURN STEPS
TAP
DOUBLE KNEE
3 JOG JOG
2 SINGLE KNEES
3 TURN STEPS - START AGAIN

Z STEP
OVER THE TOP
DIAGONAL TO OTHER CORNER
OVER TOP
PIVOT TURN

LSTEP ACROSS THE STEP
RIGHT GOES LEFT
2 TAP UP SIDE OF BENCH
BRING IT HOME
LSTEP
MAMBO
OUTER THIGH
BRING IT HOME

MARCH ON TOP
2 LUNGES BACK
2 JACKS -- LEAD CHANGE

L STEP
OVER TOP 3
MAMBO
HOP OUTER THIGH
TOP OF BENCH LUNGE BACK TWICE
2 JACKS ON FLOOR
RIGHT LEAD
WALK OPPOSITE FOOT (LEAD CHANGE)
2 BASICS
1 L STEP
ACROSS TOP
MAMBO
HOP OUTER THIGH
LUNGE BACK RIGHT /LEFT
1 JACK (LEAD CHANGE)
BASIC LEFT

CARDIO REPEATER - REPEATER KNEES
ALTERNATING 3 REPEATERS....
MODIFY OFF SIDE OF BENCH IF YOU WANT

TURN STEP CHA CHA CHA
BASIC RIGHT
V STEP RIGHT LEAD
TURN CHA CHA
2 V STEPS
TURN CHA CHA CHA CHA
ALTERNATING KNEEW
TOP FLOOR LEFT / RIGHT
SINGLE SINGLE DOUBLE

LUNGES - 1.2.3.4.
TURN STEP CHA CHA CHA on bench
TURN STEP CHA CHA CHA
UP LUNGE BACK - LUNGE BACK
SALSA - SINGLE SINGLE DOUBLE

LOW HIGH IMPACT LOW HIGH IMPACT
SALSA SALSA SALSA LO-IMPACT
WALK UP FOUR
WALK BACK FOUR
WALK UP 3 - KNEE UP
WALK BACK 3 TAP OUT
CROSS FOOT OVER
HUMP THE KNEES UP AND BACK
ALTERNATING LUNGE BACKS SALSA ARMS
2 MAMBOS - KICK HAMSTRING -TURN
2 MAMBOS - KICK HAMSTRING TURN
WALK 4 - SERVE FOOD - QUICK TURN OTHER WAY
WALK 4 - SERVE FOOD - TURN
WALK 4 - SERVE FOOD - TURN 4 HOPS
WALK 4 - SERVE FOOD - TURN 4 HOPS
8 KNEE LUNGES
8 KNEE LUNGES
8 LUNGES BACK
CHA CHA CHA CHA CHA CHA
4 MAMBOS - STOP ON FOURTH TURN TO OPPOSITE OF LEAD SHOULDER
MAMBO AGAIN STOP ON FOUR
TURN FORWARD
SHAKE SHAKE SHAKE SHAKE WILD ARMS
WIPE THE SWEAT -
GO OTHER WAY
4 HAM STRING
SIDE TO SIDE FRONT BACK FRONT
SALSA (HIP SHAKES R/LEFT - DOUBLE RIGHT )
TURN STEP
TURN STEP 2 KICKS
TURN STEP 2 KICS
TURN STEP 2 KICKS - HOP AROUND 4
SALSA
TURN STEP 2 KICKS - HOP AROUND
SALSA
POWER JACKS
JACKS
POWER JACKS
FOOTBALL

The Choreography January 2007

2007-01-23T19:29:00.000-05:00

WALK WALK

Rock those HIPS

V Step
Double V Step
Move Forward: Scoop Forward four times
Move Back: Double Heel - Double Heel - Single Heel Single Heel
Lunges - 8 knees left // 8 knees right //16 lunges back

Grapevine -
Side to Side
Reverse Side to Side
Mambo - comb your hair
Hamstring Hamstring
Grapvine - 2 punches
Return - Grapevine - 2 punches
SHIMMY - Repeat above - other way
SHAKE SHAKE your butt - arms up // arms down
Heel - 4 times RIGHT
Alternate heels 4 time
Heel 4 time Left
Alternate Heels

Heel 4 time Right
Turn w/ Alternate Heels
Heels 4 times Left -
Turn with alternate heels

Jackknife - Jack in a BOX

THE END

Commit *** Eat Healthy *** Exercise