Dance Fitness, my style, freestyle

Having always enjoyed dance as a youngster (I paid for my own ballet classes with money I earned from singing in the church choir) then aerobics through my teenage years and latterly Zumba classes (we’re very lucky to have an awesome instructor who teaches in our teeny Cornish town once a week), it always made sense to pursue the fitness teaching dream through Exercise to Music.  The music degree and performance experience helped too.

Here’s a bit about my style and what you can expect from one of my classes.

Original choreography

It wasn’t until I started my course that I gave some proper thought towards the kind of classes I wanted to create.  The creation element is important to me, I like to mix up my workouts to keep things fresh and keep my body challenged.  Pre-choreographed programmes can become quite repetitive and don’t enable (for the instructor at any rate) the hard work and subsequent satisfaction of devising your own routines.

Awesome music

My training as a musician has equipped me to choose music which inspires and excites (I hope).  At least it inspires and excites me when I’m working on a class.  For my pre-assessment mini class I chose tracks by Jamiroquai, Beyonce and Florence and the Machine.  For my assessment I went full on 70’s with Abba, Earth, Wind and Fire, Sister Sledge and the Gibson Brothers all taking centre stage.  

God knows what the hardcore weight lifting mafia at the gym thought!  My current obsession is mixed and mashed up early 90’s dance music (The Cut Up Boys are incredible).  I feel it adds originality to my classes.

Track by track vs continuous play

Zumba classes use track by track choreography.  If you can’t pick up the dance in the 3-4 minute window, your opportunity is gone.  I’m probably sounding a little overdramatic here and of course,  Zumba teachers will repeat tracks regularly so that after a few weeks of attending, you can dance along like a pro.  Of course I was quite mindful of that fact that we already have an amazing Zumba class locally and therefore it would probably pay to do something different. 

As a new instructor, one continuous length of music with the same number of beats per minute is great.  You don’t have to spend hours perfecting your routines as there is more flexibility to adapt your routines according to your class (FANTASTIC for a fledgling class with small numbers; it means you can focus on individuals much more and be much more ad hoc in your approach).

I enjoy the opportunity for higher repetitions of a routine with this style of music.  It gives people a better chance of picking up the choreography, perfecting it, honing technique and developing fitness.

Brain power

There is an overwhelming body of evidence out there which states that dance is good for you and will facilitate a long and healthy life.  This is down to the dual benefit of physical health and also the mental workout you get from learning and remembering a routine.  Teaching my class brings my mind into sharp focus at the end of a long day at the office.  Attending others’ classes and perfecting the moves set out in front of me makes my mind work in a way which going for a long run or a swim never will  (not that there’s anything wrong with either of those activities of course!).

My classes comprise of a couple of warm up tracks and a main aerobic session in which I’ll teach three to four short routines (each comprising of approx four moves).  These routines are eventually linked together and ‘performed’.

I try to throw in a conditioning element to the class too as despite what Tracy Anderson says, it is important to work the major muscle groups in the body.  Sorry Trace.  I went to a dance class a few months ago  and whilst I was sweating up a storm and loving the cardio element to the class, came away feeling like I had only really worked my ankles and calves.  I aim to deliver something more challenging and beneficial for the whole body.

Fun fun fun

Enjoyment is all because if you don’t enjoy something you won’t stick to it.  I hope that my classes are engaging, satisfying and a good laugh.  Informality is important to me.  I also think it’s really important that the classes are non-competitive (years of solo running and yoga to thank for that) and that people can be satisfied with their own personal progression whatever their fitness / ability level.

   

So what are you waiting for?  6.30pm, every Monday at F1 Fitness, Highfield road, Camelford.  Free to members, £3 non-members, first class free. 

My love / hate relationship with Tracy Anderson

As a newly qualified teach of dance aerobics I'm obviously a fan of the greats, Jane Fonda, Mr Motivator, numerous soap stars and TOWIE legends*, Deanne Berry and of course, the small but fierce, fitness-barbie, highly successful entrepreneur whirlwind that is Tracy Anderson. *please note a degree of sarcasm was employed for certain sections of the previous sentence.



The first thing that struck me about Tracy's first workout DVD was that it wasn't easy and that it bloody hurt.  Sticking with it felt challenging and my early failures in attempting the Tracy Anderson method were disheartening.  She was also 'off phrase' at times (out of time with the music) which initially I simply blamed on an ageing DVD player unable to keep up with Tracy's slick moves...

Recently, I read this article by respected author and fitness trainer Adam Bornstein and it confirmed for me a few other niggling concerns I've felt about the otherwise visually delectable Tracy and her 'method' for a while now. Whilst there continues to be much that I really like about Tracy, there are sadly a few things I take exception to (not that Tracy and her multi-million pound empire will give two hoots but here goes anyway):

1. Dodgy science 

Her incorrect and questionable fitness principles and basic anatomical inaccuracies.  Read the Bornstein article for more detail on this very important factor in my newly-aroused Tracy Anderson suspicion.  This article by Dean Somerset is also extremely helpful.

2. Diet disaster 

Pureed baby food is not an appropriate supplement for an active and healthy adult,  Or any adult.  Or actually any baby if you ask me.  For most normal people, it's as simple as just eating a wide variety of real foods, enough you keep you satisfied, not too much so you're overstuffed.  More protein to aid muscle repair if you're working out a lot.  I'm pretty sure its that simple.

My worry is her influence and the strength of her brand enables her to pedal her tripe (maybe she should try eating some?) to impressionable people on a mass scale. Check out this article by Rebecca Wilcox where a doctor compares Anderson's dietary advice as that of a sufferer of anorexia nervosa!!!

3. Commitment phobe

The Tracy Anderson method requires a minimum commitment of 'one hour workouts six days a week'.  Now pardon me with my full time job and small child to look after but this just feels a little unachievable and frankly dull.

Personally, I get huge joy through a wide variety of exercise, not only dance aerobics but also running, swimming, yoga and the odd game of tennis or squash.  I'm also very slowly discovering the power (and huge importance) of working out with weights.  I also enjoy vegging out on my arse occasionally, drinking red wine and eating those sugar laden soft amaretti cakes you can occasionally buy in the aisle of joy in Lidl.

If I as an active individual who prioritises exercise over other activities believe this expectation to be wholly unrealistic, then how many people really are going to be able to stick to this programme long term (but then as purveyors of DVD's there's no incentive for Tracy to cultivate long term relationships with her virtual clients, unlike us gym based instructors who are constantly challenged to progress and develop our programmes in line with clients' changing needs and circumstances).

4. Her own self confidence

I've read articles where Tracy gets quite defensive and frustrated with 'copycat' trainers offering similar style workouts to hers.  I question her need to do this given her success and millions in the bank?

Dance style aerobic classes are nothing new.  The grapevine was invented long before Anderson was bouncing around with Gwyneth in her plush Hamptons studio.  As was the jive kick, the jumping jack and the chasse.  These are all classic ETM (Exercise to Music) moves which leg warmer clad 80's aerobics teachers have been teaching, in various combinations for many years.  Tracy is so incredibly successful, she should be flattered that people are inspired by her and that teachers are continuing to teach dance aerobics to people who find it to be an energising and uplifting way to stay fit.

Plus, no way are those genuine boobies....(my boyfriend's words, not mine).  Just saying.

For balance (and so not as to come across as a total bitch, though I fear it may be too late now), I'll add a few things I like about Tracy Anderson:

1. The joy of dance



Tracy has reminded millions of people that dance aerobics is a wonderful way to work out.  My twenties were largely spent running (there was always a marathon or half marathon to aim for) and whilst I don't think I'll ever find a buzz similar to that of pulling on my trainers and getting out and about in the great outdoors, I'm finding a new joy in my rediscovery of dance.

There are great benefits to be found in moving one's body in a variety of different ways, especially if the workout is different week to week.  Runners (especially those training for marathons) are always told to incorporate some cross training are part of their programme to challenge different muscles, or the same muscles in different ways.  It makes sense to do this, I don't think I need to explain why.

Not only is dancing a wonderful workout for the body but it also provides a huge challenge for the brain, in terms of learning a routine, remembering it, repeating it, improving your execution of the moves and subsequently, your fitness levels.  For someone with limited time to dedicate too keeping fit, the greater range of fitness components (aerobic, strength, balance, flexibility, co-ordination, agility) I can cover off in a session, the better.

2. Individuality

Freestyle dance aerobics is a dying art and is arguably not as popular as it was in the 80's and 90's.  This excellent piece by Denise Page on MyGroupFit highlights the fact that the dance inspired exercise classes on offer are now largely part of a pre-designed programme (Zumba, Les Mills et al) and that new instructors should be trained in how to deliver these programmes well, with less of an emphasis on devising ones own routines.

I am personally so very glad that I didn't have to learn about delivering someone else's ideas as I have found a great deal of satisfaction and excitement in creating my own system which has now over the four months I've been teaching, finally evolved into a class I can be proud of.

Laying aside her dodgy science, Tracy is undoubtedly a pioneer for the individual and shows us that there's a place for creativity outside of faddy franchises where creativity is taken away from the instructor.

3. Mat workout

Apparently her mat workout is really good.  I've never done it though.  Should probably give it a try.


So to conclude, I enjoy Tracy's Dance Cardio DVD's and will continue to do them as part of my own fitness journey and also for inspiration on how to keep my own classes fresh and exciting (soz Tracy).  But I will not be repeating her workouts six days a week and if it's ok by her, I shall continue to imbibe regular, adult food to maintain my healthy and normal looking body.

I worry that Tracy has created an unachievable and unnatural (and arguably unhealthy) programme which young women will aspire to and most probably fail to adhere to.  Tracy's exacting standards may lead to individuals embarking on first their forays into fitness to give up and / or, waste money on DVD's they don't use.  This may even lead to people feeling crap about themselves.

I'd love Tracy's 'method' to be a little more inclusive and understanding of different approaches and circumstances, dancing just one day a week is awesome, two even better.  It certainly doesn't have to be six.

Tracy's probably not all that fussed about what I think though.  She probably holidays in Hawaii (I've just booked a week's break in Rutland Water) and drinks organic coconut water filtered especially for her by a personal chef with bulging muscles and attired in a toga.  Maybe when my class becomes 'a thing' then I'll do the same :)

Psychosomatic food intolerances

I have been reading a book called 'Gut' by Giulia Enders.



It's fascinating.  I haven't done a number two with my feet on the floor since reading it (always resting them up on the nearest step or erm...bin) to ensure an easier passage for my wastage. Lovely.

Along with Deliciously Ella, Amelia Freer and Sarah Wilson, I'm becoming quite knowledgeable in the field of eating well and the benefits it can bring to your body.

The only issue is, in the past few weeks, I've had a few days here and there of feeling decidedly dodgy.  Not queasy in a travel sick / pregnancy kind of way.  Nor in a stomach churningly 'oh my God I'm going to be violently sick' way either.  Just a lingering low level, overindulged, full and bloated kind of feeling.  I've found myself feeling less ravenous at dinner times and this morning didn't feel hungry until nearly lunchtime.

I feel awesome when I eat a plant rich meal and hideously guilty when I indulge in sugary crap (cringing at the thought of the Easter egg I polished off yesterday whilst cooking dinner).  Previously I could neck six shots of coffee in a morning but at the moment I'm finding that one double shot flattie is enough.

ARGH!

I suspect this is all psychosomatic, and stupidly self indulgent.  I know too much and I can't unlearn it.  I haven't had a diet coke in nearly two years and my Oreo cookie / Ben and Jerry obsession is well and truly over.

More than likely, this is a minor reaction to a binge on hot cross buns in the lead up to Easter and the result of having eaten rice krispies for dinner several times last week.  I think I just need to chill out and (maybe) lay off the coffee a little.