And if you don´t have any plans for tomorrow - come and celebrate “the pink thursday” with me…  : )
JAZZ 19.00 and CORE 20.00 at Odenplan!
I´ll be there - and I might even gear up in pink!

If I don´t get to see you - I wish you a happy easter!!

You know I´m not to inspired of the core music this release… so, now I´ve emailed my feedback to the persons that´s in charge of the progam and of chosing the music for it. And they replied by asking for suggestions of songs - and this is what I emailed back for them:

Dangerous - Amerie
Teeth - Lady GaGa
If we ever meet again - Timbaland feat Katy Perry
In my head - Jason Derülo
Alice - Avril Lavigne
Rocket - Goldfrapp
Solo - Lyaz
Welcome to my world - Kevin Rudolf
and as a stretch:
Nothing  - Janet Jackson

Easy going and mainstream!

Let´s see if some of the songs will be make it for the upcoming release!

Also - as a member of SATS you can send in a request for your favourite songs at their website. 
Just click at the link and you can just fill in your wish of music - right away!

For all of you who has a blog of your own, about training, fitness or health….
Don´t miss this opportunity!
Les Mills invites you to a training session, on initiative of Åsa Ehrnholm, that´s addicted to training and with a dedication of blogging about it herself. : )

Åsa & Me!

FRIDAY april 23rd is the date to remember, and during this night you can try out five different Les Mills programs; 
BODYPUMP®, BODYCOMBAT®, BODYJAM®, BODYBALANCE™ och RPM™.Me and Leon will present about 15-20 min from each program,  so that you get a little taste of each and every one of the workouts. Then you´ll have time to ask questions, and - most important of all - time to hang out with other bloggers and just enjoy yourself.
You´ll also have the chance of winning wicked prices from Les Mills.  
How about a free initial training in your favourite program?
Or admission free to Super Saturday in september.
Good stuff!If you wanna sign up for this - send an email to Åsa E at asa@vlhalsa.se and don´t forget to write the address of your blog.This event takes place the night before the Fitness Magazine event at Berns - so now you´ve got more then one reason to go come here, right?!

Friday!
I was supposed to go to Oslo this weekend for an initial training in BODYJAM® - but it got cancelled in the very last minute so now I´ll be in Stockholm this weekend.
After 8 weekends in a row of working and travelling it actually feels kind of nice to just be home, chillaxing for two days.

And I got the best home delivery you can imagen this afternoon…time to fly!

Yesterday = a beautiful day…

Here are a few things that made March 24th special and pink:

* It was light - and sunny - when I walked to the gym at 6.30 am
* I broke my statistic record in class numbers for my morning BODYBALANCE this semester 
(and even beatet the morning spinning class that´s at the same time..lol)
* It was still sunny outside when I walked back home after the class - and it was for the rest of the day : )
* My evening class, the streetdance went awesome!
It was such a pleasant combination of people in class….
-Regulars that I like to call: the Elite
-Some new happy nice, and great, people 
-One of my former class buddies from the Ballet Adacemy, that´s now a succesful musical-artist 
- A guest from “the other gym chain” that´s just so talented and with such positive energy
And so on…It was a great, bubbly energy in the room - and it was soo much fun!
Thank you for that!

Today:
Core 12. 3o Tule
Jazz 19.00 Odenplan
Core 20.00 Odenplan
I hope I´ll see you!

Today the poledance workshop started - and the first lesson is done! I believe I´ll be a bit sore in my arms and shoulders tomorrow… It was a lot of fun.
My favourite - when I´ve watched other doing it - has always been ”the fireman” and I thought that was a really hard trick - but that was like the first thing we learned, which made me very happy.

The class of 75-90 min looked like this:
warm up: a bit of isolations, and a bit of ”strength training” but some of the exercises were very old school - and gave me a flashback to the jazz lessons at gymnasiet (upper secondary school)  with Maggan, in true Jane Fonda feel.

Then we started to learn a couple tricks -  we did about 4 of those - practiced, over and over again.. and the teacher walked around and corrected, and helped out.
And then we did a short choreo that included all the tricks we´ve learned…

And we ended the class with some stretching…

Our teacher seemed very nice and sweet - and strong!

I´ll be back with further poledance-reports.. maybe this will be the next move… ?!

Back home after a weekend in Zürich, Switzerland.
The hotel didn´t have wireless internet, so I´ve been out of blog business, sort of.
How ever - I have had two good days.
SATURDAY was all about freestyle, the annual SAFS convention, and it was my second year of getting invited.
They had changed to another venue that was so much better and nicer in many ways.
This is from a class with two swiss presenters at the big stage..  (who did something that unusual as a MJ/thriller class.. LOL)

The schedule almosted consisted exclusivley of dance aerobics/aerobics and step up classes with presenters… and then it was a little bit of yoga, pilates - and my class : )
I was presenting my afro house class - and it sure became a Tribal House Party!
The studio was packed so everyone had to move to the exact same direction to make it possible to move at all - but despite that, everybody stayed through the whole class and it was such a great energy in the room… it was truly a magic moment.

SUNDAY was the Les Mills day, and Super Sunday Quarterly.
I presented BODYBALANCE with three lovely swiss trainers - and we also had a live drummer that joined in for the relaxation song which gave that little extra feel.. and then I presented BODYJAM with Alberto = a blast!

Last thing of the day it was a dance competition that me and Alberto judged.
1st price - a shiny cup, admission free to the next super sunday - and to shadow a bit of the master class at the next qw

2nd price - also to shadow a bit of the master class at the next qw
3rd price - this very pink super sunday dance star hat

And here are;

My swiss BB-fellow Yvonne, Fredrik and Vanessa & Fabio from Portugal

Fabio & Vanessa with Kathi from Switzerland that did her last BODYCOMBAT presentation after more then a decade as a combat trainer…

Fabrizio unt Alberto!

And as if the confusion isn´t big enough… the MC´s of the weekend as Pippi Långstrump and Herr Nilsson - typichal swiss…?!

THANK Y’ALL for a great weekend!!
xo

Every now and then I get a lot of questions.. And one thing that a lot of people in dance classes asks about is the turning… pirouettes.
In my jazz classes on thursdays I always do some kind of pirouette exercise.
Cause turning is a perishable (can you say that?) you have to keep working on it to maintain the technique.
It´s not like riding a bike - where your technique stays intact even though you don´t do it in years.. sort of.

Anyway - the questions and thoughts I get is mainly from beginners that wants to learn, and/or improve.. and here´s a few of my tips to you…

It´s all about balance, posture - and core.. more then it´s about speed and force…

So, if you wants to do a basic piroutte… 

1. step forward - put all your weight on the front leg - and keep that leg bent with a soft knee. Release the back heel from the floor. Bring your opposite arm to the front - and the other arm to the side.

2. Push your self up on your front leg - lock your knee and make the leg straight. Pick your back leg up - put the big toe against the knee. (with a pointed foot - and keep your hips at the same level)
At the same time - bring your arms in, in front of you  (like a first position almost) make sure your elbows are uplifted, but shoulders down. Strong arms will help the whole posture.
Think UP - the energy should go up through your spine and like it´s continues out - and up… use your core to stay strong and uplifted!

Then repeat the exact same thing, but add a little bit of speed in to it and turn one time. Focus your eye gaze on a certain spot.. and let your eyes be the quickest to turn  (spot) a common mistake is to add to much speed, or force…

Good luck with your turns!

Here´s a reminder!
Of the event at Berns, april 24th.
Fitness magazine is celebrating their 15 years anniversary by throwing a party! In a shape of a convention at Berns; Dance, fight & party night!
And after the convention you can keep dancing and party (no fighting though) all night long.
Find a spot - and it´s yours for the whole day and night!

Also - you´ll have the opportunity to try Jukari - fit to flex, that´s the follow-up to the succes: fit to fly!

I hope I´ll see you at Berns… if not before of course : )

I have signed up for an 8 week workshop in Pole dance.. you may remember that I took a class at Crunch when I taught there - and I thought was a lot of fun.. but a bit tricky.

To start with there were 4-5 people that had to split the pole since the class back then was really busy, and I didn´t really feel comfortable to take my time, to try and experimenting as much as I would have liked.
But now - you get a pole of your own and since it´s a workshop I guess you move on quicker, and it´s easier to progress from week to week.

It´s gonna be FUN!
It´s me and my former Danscenter-class buddy Josefin that´s gonna hit the pole together…starting next week.

I´ll be back with a report… : )