The style is characterized by an upright and rigid posture, arms held tightly held at the side of the body or on the hips, and little facial expression. These strict rules allow the dance to emphasize the quick and intricate footwork required of Irish Step. The dance can be performed with a troupe or individually.

In addition to public dance performances, there are also step dance competitions all over the world. “Riverdance,” a theatrical show featuring traditional Irish Step Dancing, popularized the dance form. It originated as a performance during the 1994 “Eurovision” song contest. Riverdance is the story of the Irish culture and of the Irish immigration to America.

Dubbed “The Lord of the Dance,” Michael Flatley is an Irish-American dancer, who found his fame performing in the production of “Riverdance”.

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Easy Salmon Salad
Recommended because: This easy-to-make, delicious, and high-protein meal offers you heart-healthy omega-3 fat. For optimal balance, spread the salad on a whole-wheat pita, some multi-grain crackers, or a brown rice cake.

Prep Time: 5 minutes.
Cook Time: None.
Servings: 1.

After making this salad for lunch, we find that we prefer it to tuna fish. Look for wild canned salmon, packed in water. One serving of this salad contains 1.8 g omega-3s.

Nutritional Information: 248 calories per serving
Fat: 15
SatFat: 3.2
Trans Fat: 0
Cholesterol: 30
Carbs: 11
Sugars: 4.4
Sodium: 212
Protein: 28
Fiber: 3
Vitamin A: 5387.4
Vitamin C: 29.1
Iron: 2.1
Calcium: 254

Ingredients

As many ingredients as possible should be organic.

7-oz. can wild salmon skinless, boneless or with bones (for more calcium)

1/2 cup diced organic cucumber

3 Tbsp organic mayonnaise

1/4 cup sliced organic green onion

2 cups organic dark green lettuce

2 organic tomatoes, cut in wedges

Directions

Toss salmon, cucumber, mayonnaise and green onion together in a large mixing bowl. Refrigerate until ready to serve, up to 6 hours. Make a bed of lettuce and serve the salmon salad in the middle, garnished with tomatoes.

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Velocity Dance Center
velocitydancecenter.org
1621 12th Avenue
Seattle
(206) 325-8773

Century Ballroom and Cafe
www.centuryballroom.com
915 East Pine Street
Seattle
(206) 324-7263

Spectrum Dance Theater
spectrumdance.org
Lake Washington Blvd
Seattle
(206) 325-4161

Washington Dance Club
www.washingtondance.com
1017 Stewart Street
Seattle
(206) 628-8939

Nightlife

Trinity Nightclub
www.trinitynightclub.com
111 Yesler Way
Seattle
(206) 447-4140

The Triple Door & Musicquarium Lounge
thetripledoor.net
216 Union Street
Seattle
(206) 838-4333

The Last Supper Club
www.lastsupperclub.com
124 S Washington St
Seattle
(206) 748-9975

Contour
www.clubcontour.com
807 1st Avenue
Seattle
(206) 447-7704

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: Sergey tells you why, when it comes to music, you can dance to ANYTHING… well, almost.

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic BBQ Chicken Plate
Recommended because: This delicious and balanced post-dance-workout meal gives you everything: carbs, protein, fiber and lots of veggies! The apple cider vinegar is also great for fat loss, helping to increase metabolism and reduce appetite.

Prep Time: 10 minutes.
Cook Time: 1 hour.
Servings:4 (15 oz./serving).

Nutritional Information: 318 calories per serving
Fat: 3.5
SatFat: 1
Trans Fat: 0
Cholesterol: 42
Carbs: 51
Sodium: 165
Protein: 21
Fiber: 7

Ingredients

As many ingredients as possible should be organic.

2 organic chicken breast halves with ribs, skinless

2 tablespoons barbecue sauce

3 cups cooked organic brown rice

Tossed salad:
1 bag ready-to-serve organic dark green lettuce mix

1 cup organic cherry tomatoes

1/4 cup dried cranberries

1/4 cup sliced green onions

1/2 organic cucumber, sliced

1/4 cup diced mild chili pepper

1/4 cup diced organic red bell pepper

1 grated organic carrot

Black pepper and organic raw apple cider vinegar, unfiltered

Directions

Preheat oven to 400 degrees. Top each chicken breast with a tablespoon of barbecue sauce. Bake until done (done when no longer pink in center), about 45-50 minutes. Cut each breast in half.

Meanwhile, prepare rice according to package directions and cook in rice cooker or on stove. Prepare salad, dividing ingredients between 4 dinner plates or serve in one large bowl.

Serve chicken and rice on small salad plate. Serve salad on large dinner plate. Allow everyone to top with vinegar and pepper before eating.

This week’s recommended exercise: Zumba

Zumba is a craze that is sweeping the nation. Many health clubs, community recreation departments, and even senior citizen communities offer Zumba. While Zumba classes differ from club to club and from instructor to instructor, all Zumba classes use Latin-inspired music, have a dance party atmosphere, and are filled to near-capacity because of Zumba’s popularity.

History of Zumba

Zumba was created by Beto Perez in the 1990s. It started as a fluke. One day Beto showed up to teach a group fitness class and did not have his aerobic music. Quickly improvising, he pulled out some of his favorite personal music—Latin music with a dance beat—and got his class dancing. The class was so much fun that it was a smashing success!

Benefits of Zumba

Possibly the biggest benefit of Zumba is that it is so much fun! People look forward to going to class and working out. At its core, Zumba is a cardio workout, which burns calories and improves cardiovascular fitness. However, depending upon the way the instructor teaches it, Zumba can improve muscle tone and body strength. Zumba is also a great stress reliever. The sweating, dancing, and occasional shouting involved in Zumba will release stress and tension in your body.

Zumba Spinoffs

With its growing popularity, Zumba has branched out with several spinoffs. Zumba.com reports there are five different kinds of Zumba classes available.

1. Zumba Fitness is the original Zumba, a cardio workout in a fun dance-like environment.

2. Zumba Gold is a version of Zumba tailored to the needs and abilities of older adults.

3. Zumbatomic is Zumba tailored towards children ages 4 – 12.

4. Zumba Toning uses a toning stick, and while it is still cardiovascular, it emphasizes body sculpting as well.

5. Aqua Zumba is done in the pool.

Find a Zumba Class

With over 90,000 locations offering Zumba, it should not be hard to find a class near you. Start by checking with your local health club. Some YMCAs offer Zumba, and many communities are now offering classes through their recreation departments. To find a Zumba class near you, visit Zumba.com and enter your zip code. If you cannot find a class near you, Zumba.com offers a DVD workout as well.

Tips for First Timers

Wear PROPER SHOES – cross training shoes, aerobic dance shoes, and dance sneakers (the ones with the round pivot point on the ball of your foot) are good. Even if you have old sneakers with well-worn treads, choose those over running shoes. Drink PLENTY OF WATER before, during and after class. 
Hydration is very important!

DON’T worry about the steps! Zumba is all about having FUN while getting FIT! There are NO MISTAKES in Zumba! As long as you’re BREATHING, as long as you’re MOVING, as long as you’re HAVING FUN, you’re doing Zumba correctly!
ANYONE CAN DO IT!

Join the millions of other people world-wide who have changed their lives for the better.

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Coca-Center of Creative Arts
524 Trinity Avenue, St. Louis, MO
(314) 725-6555

Utopia Studios
3957 Park Ave, St. Louis, MO
(314) 773-3660

Belly Dance with Nisaa
3904 Flad Ave, St. Louis, MO
(314) 599-0506

Lotus Arts Studio – Cherokee
2608 Cherokee St, St. Louis, MO
(618) 530-5416

Leaping Lizards Performing Art
6907 Lansdowne Avenue, St. Louis, MO
(314) 645-6463

Caston Ballet
8175 Big Bend #101, Webster Groves, MO
(314) 968-6850

Flavor Dance & Fitness Studio
5860 Delmar Blvd, St Louis, Missouri
(314) 539-1759

Charmette Academy of Dance
7922 Croydon Drive, St. Louis, MO
(314) 962-2002

TKO DJs
7434 Manchester Road, St. Louis, MO
(314) 647-3000

Nightlife

Club Viva
408 North Euclid Avenue, St. Louis, MO
(314) 361-0322

Pop’s Blue Moon
5249 Pattison Avenue, Saint Louis, MO
(314) 776-4200

BB’s Jazz, Blues & Soups
700 S Broadway, St Louis, Missouri
(314) 436-5222

Rue 13
1311 Washington Avenue, Saint Louis, MO
(314) 588-7070

Club Elite
813 North Kingshighway Boulevard, St. Louis, MO
(314) 361-7857

Big Daddy’s Bar & Restaurant – Soulard
1000 Sidney Street, Saint Louis, MO
(314) 771-3066

O’Connell’s Pub
4652 Shaw Avenue, St. Louis, MO
(314) 773-6600

The Schlafly Tap Room
2100 Locust Street, St. Louis, MO
(314) 241-2337

Rockstar Nightclub
8658 S Broadway, St Louis, MO
(314) 638-4470

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Strawberry Flax Smoothie
Recommended because: A satisfying source of morning fuel from fruit, yogurt and high-fiber ground flaxseeds, this smoothie is easy to make the night before, and enjoy after an early work out.

Prep Time: 5 minutes.
Cook Time: None.
Servings:1.

Nutritional Information: 145 calories per serving
Fat: 5.2
SatFat: 0.5
Trans Fat: 0
Cholesterol: 3
Carbs: 18.8
Sugars: 10.9
Sodium: 66
Protein: 6.9
Fiber: 4.1
Vitamin A: 144
Vitamin C: 41.6
Iron: 1.9
Calcium: 169

Ingredients

As many ingredients as possible should be organic.

1 cup fresh or defrosted frozen organic sliced strawberries

1/2 cup organic nonfat vanilla yogurt

1/2 cup organic skim milk

3 tablespoon ground flax seeds

1/2 teaspoon ground cinnamon

Directions

Place all ingredients in blender and blend on high speed until smooth. Pour into glass with straw and enjoy. Consume immediately or refrigerate up to 2 hours before serving.

Reasons to try Yoga:

1. Yoga Increases Flexibility: Specific yoga postures positively affect various joints and stress points of the body. Yoga enhances lubrication of the joints, ligaments and tendons, making them flexible and functional.
2. Yoga is a Complete Workout: Yoga is perhaps the only form of exercise that ensures the workout of internal organs and vital glands in a meticulous manner—which cannot be stimulated externally by any other means.
3. Yoga Helps Detoxification: The gentle stretching of muscles and joints and the comprehensive workout of various internal organs can improve blood flow. A healthy blood flow is essential in flushing out toxins and providing nourishment to every cell in the body. Yoga can slacken the pace of ageing and increase vitality.
4. Yoga Enhances Immunity: Yoga helps you to improve immunity by stimulating the internal organs. It is therapeutically useful in ensuring a healthy body and mind. Yoga is a popular rejuvenation and relaxation technique, with many benefits, such as relieving back pain and easing stress, and imparting an overall feeling of goodness.
5. Yoga Soothes the Mind and Body: Yoga considers mind and body as a single entity and believes that the body has a capacity to heal itself in the right environment. Yoga stipulates that correct body postures, alignment, breathing techniques and movement patterns, can help you to relax even under stress. Yoga practitioners always enjoy stability and emotional bliss even during emotional turmoil and stressful conditions. The American Institute of Stress has accepted yoga as a stress bursting practice.
6. Yoga Provides Physiological Benefits: Yoga decreases anxiety and brings down high pulse rate and blood pressure. It is understood that during various levels of meditation, your alpha, theta, delta, and beta waves increase. Yoga can bring relief to patients suffering from respiratory tract infections and breathing difficulties. It optimizes gastrointestinal function and excretory functions. Yoga improves sleep, memory and the depth of perception, while enhancing energy levels and dexterity skills.
7. Yoga is Easy to Practice: Yoga is simple and ideal for every age group as it involves slow and static movements. It has a minimal risk of muscle injury and is low calorie consumption activity where the main thrust area includes breathing techniques.
8. Yoga Tones up the Muscles: Yoga helps you to shed extra fat and flab and to tone up the muscles, improving the general appearance.

Types of Yoga

There are over a hundred different schools of Yoga. Some of the most well known include:
Hatha Yoga
Raja Yoga
Jnana Yoga
Bhakti Yoga
Karma Yoga
Tantra Yoga
Kashmir Shaivism

I have had experience with hot Bikram Yoga, Vinyasa, as well as yoga in a room that doesn’t make you feel like you may pass out. Buy or rent a mat at any yoga studio you’re trying out; if you arrive 10-15 minutes before a scheduled class at any gym or facility you should have no problem getting into a class. Call and reserve a spot if you can but don’t be afraid to take a chance and just show up. Don’t be late! Some instructors are strict on attendance because it can ruin the flow and vibe the instructor is trying to create in the room. And bring water!

Burning Calories: For 1 hour, a 150 lb. person would lose 180 calories doing Hatha Yoga, 351 calories doing Ashtanga yoga, 477 doing Bikram, and 594 calories doing a Vinyasa session.

Now what are you waiting for? Go out there and give it a try!

Your Dance Director,
Sergey Onik

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Denver Dance
1910 Roslyn Street, Denver, CO
(720) 938-6519

Cherry Creek Dance
2625 E 3rd Ave, Denver, CO
(303) 399-8087

Arthur Murray Dance Studio
10015 East Hampden Avenue, Denver, CO
(303) 337-2311

Bennett School of Irish Dance
1946 South Quebec Street, Denver, CO
(303) 695-0026

Mr B’s Ballroom Dance Academy
4990 East Colfax Avenue, Denver, CO
(303) 825-4131

Arthur Murray Dance Studio
3355 S Yarrow St # E125, Lakewood, CO
(303) 987-2444

Fred Astaire Dance Studio
850 Englewood Pkwy. #100, Englewood, CO
(303) 806-8100

Aerial Dance Over Denver
United States
(303) 771-0161

Maria Vazquez – Flamenco Denver
910 Santa Fe Dr, Denver, CO
(303) 832-4846

Nightlife

The Church
1160 Lincoln Street, Denver, Colorado
(303) 832-3528

Beta Nightclub
1909 Blake Street, Denver, CO
(303) 383-1909

Tracks Night Club
3500 Walnut Street, Denver, CO
(303) 863-7326

Proof NiteClub
7800 East Hampden Avenue, Denver, CO
(303) 694-4898

La Rumba
99 West 9th Avenue, Denver, CO
(303) 572-8006

Larimer Square
1430 Larimer St, Denver, CO
(303) 534-2367

Vinyl
1082 Broadway, Denver, CO
(303) 860-8469

Jet Hotel & Lounge
1612 Wazee Street, Denver, CO
(303) 572-3300

Herb’s
2057 Larimer Street, Denver, CO
(303) 299-9555

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: Sergey tells you what shoes you can wear to dance, plus the #1 rule for picking dance shoes.

Raqs Sharqi, which means ‘dance of the near east,’ is the more familiar belly dance style in America and is also performed in restaurants and cabarets around the world. It is commonly performed by female dancers but is also sometimes danced by men. Though typically a solo improvisational style of a dance, it can also be group orientated with choreography. Raqs baladi, which means ‘dance of country,’ is the folkloric style, danced socially by men and women of all ages in some Middle Eastern countries, usually at jovial occasions such as weddings and births.

Belly dancing is made famous by its outfits. In the Western world, belly dance performers usually wear the bedlah style outfit. This includes a fitted top or bra (usually with a fringe of beads or coins), a fitted hip belt (again, with a fringe of beads or coins), and a skirt or harem pants. When American tourists became familiar with the bedlah style outfit from visiting the Middle East and North Africa, it became the universal outfit for belly dancers.

Belly dancing has recently been re-popularized by Latin American superstar Shakira. She is Columbian, but her part-Lebanese background has influenced her style.

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Apple Broccoli Waldorf Salad
Recommended because: This salad provides well-balanced fuel: as a great source of vitamin C and Vitamin A; a good source of protein; and high in anti-oxidants, calcium (for stronger bones), fiber, and essential fatty acids.

Prep Time: 5 minutes.
Cook Time: None.
Servings:4. 1 cup/serving.

Nutritional Information: 140 calories per serving
Fat: 3
SatFat: 0
Trans Fat: 0
Cholesterol: 0
Carbs: 24
Sugars: 19
Sodium: 35
Protein: 4
Fiber: 3
Vitamin A: 400
Vitamin C: 42
Iron: 0.7
Calcium: 80

Ingredients

As many ingredients as possible should be organic.

2 red organic apples, diced with peel on

2 cups raw organic broccoli florets

2 tablespoons chopped green onion

2 tablespoons chopped walnuts

1/4 cup organic raisins

1/2 cup organic low fat vanilla yogurt

Directions

Mix all ingredients together and refrigerate until ready to serve. It looks nice when served on a bed of lettuce with a pinch of ground cinnamon on top.

This week’s recommended exercise: Running

RUN FOR LIFE
There are many health benefits associated with running. Many doctors recommend running to reduce chances of a stroke, heart disease and hypertension. Studies indicate that running reduces the chances of contracting breast cancer. Runners even age more slowly because of natural human growth hormones released during the exercise. This is the same hormone that some people inject into the face to achieve a younger and healthier appearance. When you make running a habit, your muscles get toned, your joints become more flexible and your bones grow stronger. Ideal for managing weight, running is a healthy addition to your exercise regime.

STRETCH FOR SUCCESS
Stretching before you begin running warms up your muscles, increases blood flow and helps you avoid injuries. However, even stretching has controversy attached to it. Some runners think stretching cold muscles leads to tears and strains—the very injuries you’re attempting to prevent by stretching. Professionals suggest walking for five minutes prior to stretching. Walking helps warm up the muscles gently, so you can stretch without straining. The bottom line is that you should develop a routine that works for your body. Going slowly in the beginning and warming up either by walking or stretching is always a good idea.

GO RUNNING, BE HAPPY
Running is a great way to rev up your metabolism and increase your energy levels. Running releases endorphins, the chemicals in the brain that make you feel happy; this is how the expression “Runner’s high” came about. You can go from feeling fatigued and devoid of energy to feeling excited and energized within the same 20-minute run.

THE RIGHT RUNNING SHOE
at their largest. You might also try buying a half size larger than normal to allow for the movement of running. Look for cushioning to act as a shock absorber. Find shoes that are comfortable and offer support. Shop with a professional; consult with a knowledgeable sales associate or fitness savvy friend. Don’t go to a discount store for a pair of pretty athletic shoes. Remember, pretty won’t help when your feet hurt.

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Dance Sport In Motion
26 East 600 South, Salt Lake City, UT
(801) 877-0499

Salt Lake City Ballet Conservatory
1164 South Main Street, Salt Lake City, UT
(801) 664-4607

Salt Lake Dance Center
537 East 2100 South, Salt Lake City, UT
(801) 467-5404

DF Dance Studio
2978 S State St, South Salt Lake, UT
(801) 557-3648

The Dance Company
2121 East 2100 South, Salt Lake City, UT
(801) 486-4933

Sugar Space
616 East Wilmington Avenue, Salt Lake City, UT
(888) 300-7898

Tanner Dance University of UTAH
190 South Wasatch Drive, Salt Lake City, UT
(801) 581-7374

The Academy of Performing Arts
2207 S Main St, Salt Lake City, UT
(801) 486-2728

Ballroom Utah Dance Studio
3030 S Main St #200, Salt Lake City, UT
(801) 916-4716

Nightlife

The Green Pig Pub
31 E 400 S, Salt Lake City, UT
(801) 532-7441

Area 51
451 South 400 West, Salt Lake City, UT
(801) 534-0819

Hotel Utah Saloon
500 4th Street, San Francisco, CA
(415) 546-6300

Piper Down an Olde World Pub
1492 South State Street, Salt Lake City, UT
(801) 468-1492

Red Door
57 W 200 S # 102, Salt Lake City, UT
(801) 363-6030

Mixed Emotions
1030 South State Street, Salt Lake City, UT
(801) 355-8055

Batters Up Club
1717 South Main Street, Salt Lake City, UT
(801) 467-9436

Gracie’s
326 SW Temple, Salt Lake City, UT
(801) 819-7565

Burt’s Tiki Club
726 South State Street, Salt Lake City, UT
(801) 521-0572

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: Organic Liaison Health Director, registered dietitian Deborah Klein, MS, RD, joins Sergey to gives you 3 easy eating tips for optimizing your daily calorie burn!

These contemporary dancers all believed that dancers should have freedom of movement and allow their bodies to freely express their innermost feelings. Under these principles, contemporary dance was born.

Contemporary dance is a concert dance, which is performed for an audience. Instead of the usual choreography arrangements, contemporary dance focuses more on story telling. It uses dance techniques and methods found in ballet, modern dance and jazz; and it also draws from other philosophies of movement that are outside the realm of classical dance technique.

The term “contemporary dance” has become the general term for any genre that is not classical jazz or ballet or folk. There are no limitations to movement. Contemporary dancers focus on floor work, using gravity to pull them down to the floor.
Contemporary dance can be performed to many different styles of music, and is often done bare-foot.

Personally, I love getting the chance to do contemporary dance because, for me, it feels like a personal therapy session.

Your Dance Director,
Sergey Onik

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic BLT Wrap
Recommended because: The combination of beans and grains offer a complete, vegetarian protein source for keeping your heart healthy.

Prep Time: 5 minutes.
Cook Time: 10 minutes.
Servings:4. 1 wrap/serving.

Nutritional Information: 240 calories per serving
Fat: 3
SatFat: 0.5
Trans Fat: 0
Cholesterol: 0
Carbs: 44
Sugars: 1
Sodium: 330
Protein: 8
Fiber: 6
Vitamin A: 300
Vitamin C: 12
Iron: 1.4
Calcium: 20

Ingredients

As many ingredients as possible should be organic.

4 large whole wheat or whole grain flour tortillas

1 cup canned organic kidney beans, drained & rinsed, lightly mashed

4 Tbsp organic salsa

1 cup shredded organic dark green lettuce

1/2 cup diced fresh organic tomato

1/2 teaspoon dried oregano

Directions

Lightly warm the tortillas to make them pliable.

Divide all ingredients between the tortillas, placing them in the center. Roll up the tortillas and serve with the seams down.

These BLT’s go well with organic slaw and fresh organic carrot sticks.

This week’s recommended exercise: Weight Lifting

KEY TERMS
Two key terms to know for weight training are ‘rep’ and ‘set.’ Rep: One lift of a weight or one completion of an exercise movement is called a repetition, or ‘rep’ for short. Set: A series of repetitions is called a ‘set of reps,’ or a ‘set’ for short. Common exercise recommendation for beginners is for three sets of ten repetitions of an exercise, often written as ‘3×10.’ For example: “Do three sets of ten squats.”

HOW MUCH DO I LIFT?
When beginning weight training, try one or two repetitions with a low weight—to get the feel of the procedure—then try up to 10 exercises consecutively (one set). Try lighter or heavier weights for comfort with useful intensity. If you can only do less than eight reps then you may be lifting too heavy a weight. If you can do many more than 12 reps—say 20—without too much effort, you may need to increase the weight a little (Although, some programs for strength endurance do call for high number of reps using light weights.). This applies to all exercises described.

RESTING
You should rest between sets so that your body replenishes its energy system for the next round. Time taken between sets can be as short as 60 seconds or as long as five minutes, depending on the intensity and weight involved. One to two minutes is usually adequate rest time for a ten rep set of moderate to low intensity weight.

TOP 10 WEIGHT TRAINING SUCCESS TIPS
1. Set reasonable goals and expectations.
2. Use a decent set of scales with the ability to measure body fat.
3. Watch your diet and nutrition.
4. Load up those muscles.
5. Eat and drink according to your workout.
6. Rest and recover.
7. Do some cardio.
8. Try an intensity change.
9. Switch the time of workout.
10. Get plenty of rest, relaxation, and sleep; and don’t over-train.

[Image: from jonclegg's Flickr Photostream/Creative Commons]

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Cami Curtis Performing Arts Center
www.camicurtis.com
1932 West Burnside Street
Portland
(503) 227-8649

Conduit Dance, Inc.
www.conduit-pdx.org
918 SW Yamhill St # 401
Portland
221-5857

Viscount Dance Studios
www.viscountstudios.com
724 East Burnside Street
Portland
(503) 226-3262

Oregon Ballet Theatre
www.obt.org
818 Southeast 6th Avenue
Portland
(503) 227-6890

Nightlife

Escape
333 Southwest Park Avenue
Portland
(503) 227-0830

Berbati Pan
www.berbati.com
213 SW Ankeny St
Portland
(503) 248-4579

Spyce Gentleman’s Club
www.spyceclub.com
33 Northwest 2nd Avenue
Portland
(503) 243-4646

The Whiskey Bar
www.whiskeybarpdx.com
31 NW 1st Ave
Portland
(503) 227-0405

Ash Street Saloon
ashstreetsaloon.com
225 Southwest Ash Street
Portland
(503) 226-0430

100 Days of Dance has passed Day 50!

Kelly Preston, looking slim and sexy in her size-4 post baby body (at 49 years old!) joins Kirstie and a jet-setting crew for a dance tribute to Frank Sinatra’s Come Fly with Me.

If you’re not on-board with 100 Days of Dance yet, it’s not too late—plenty more fun and surprises await! Join the Movement, for FREE!

Loving Kelly’s svelte shape? See how she lost 40 lbs. and got her teenage figure back with Organic Liaison.

Keep on Dancing,
100 Days of Dance

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Quinoa Pilaf
Recommended because: Quinoa is a carbohydrate source that’s also a good source of fiber. If you don’t already eat quinoa, it will give your body a new vitamin-mineral mixture. Eating a healthy variety of foods is key to keep your body well nourished—for optimal dancing energy!

A delicious side to any meal.

Prep Time: 10 minutes.
Cook Time: 25 minutes.
Servings:4. 2 cups/serving.

Nutritional Information: 191 calories per serving
Fat: 9
SatFat: 0.9
Trans Fat: 0
Cholesterol: 0
Carbs: 24.2
Sugars: 0.5
Sodium: 11
Protein: 5.1
Fiber: 2.9
Vitamin A: 115.7
Vitamin C: 2.7
Iron: 3.4
Calcium: 38.5

Ingredients

As many ingredients as possible should be organic.

3/4 cup dry organic quinoa

2 teaspoons pure olive oil

1/2 bunch of organic green onions chopped

2 organic garlic cloves, minced

2 1/2 cups boiling water

1/4 teaspoon black pepper

1/4 cup chopped raw pecans

Directions

Place quinoa in a colander and rinse under cold running water. Drain well.

Heat oil over medium heat in a large non-stick skillet. Add green onions and garlic; saute until nutty brown, about 2 minutes. Stir in quinoa and saute briefly until lightly toasted, about 1 minute.

Add boiling water and pepper. Reduce heat to a simmer, cover and cook 20 to 25 minutes or until quinoa is tender and liquid is absorbed. Stir in pecans.

[Image: from JamesCohen's Flickr Photostream/Creative Commons]

This week’s recommended exercise: Pilates

Developed from the rehabilitation techniques of Joseph Pilates, the Pilates method is a unique system of specific, linked exercises, coupled with focused breathing patterns, often described as a cross between yoga, stretching and calisthenics.

TIPS TO IMPROVE YOUR PILATES WORKOUT:

Qualified instruction is helpful. If you belong to a gym or health club, check the aerobics schedule to see if Pilates is offered.

Be sure to focus on technique and form: proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movements.

Each Pilates exercise may be modified to allow for a range of difficulty ranging from beginner to advanced. Create a workout that best suits you now, and then increase the intensity gradually as your body conditioning improves. Stay in the moment to get the most out of your Pilates workout!

WHAT MUSCLES YOU WORK:

Pilates:
- Enhances “core” strength and flexibility in muscles of the abdomen, back and legs.
- Increases lung capacity and circulation through deep, healthy breathing.
- Improves posture, balance, agility, economy of motion, bone density and joint health.
- Helps prevent sports-related injuries by promoting muscular balance.
- Creates positive body awareness.

HOW NOT TO GET HURT:

Pilates is considered a very safe and gentle exercise system since many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing.

As with any new exercise program, start out slowly and only go as far as your body will allow. Gently work up to the more difficult exercises and be mindful of what you’re doing.

ESSENTIAL EQUIPMENT:

Pilates exercises may be done using a floor mat or with specially designed equipment.
Most Pilates classes have been adapted to the floor mat and may use equipment such as a ring, band or ball.

Specially designed Pilates equipment can be found in health clubs, gyms or Pilates studios and can be thought of as a cushy pad on rollers. You use straps to move the pad, using your own body to strengthen and lengthen your arms and legs, as well as your core abdominal and back muscles.

Although you don’t need special equipment to get a good workout, using special Pilates equipment may enhance your workout by helping you take advantage of your own body as resistance.

If you don’t have Pilates classes or studios in your city, or you want to workout at home, then try a video!

10 BASIC THINGS TO KNOW ABOUT PILATES:

1. Pilates is a physical fitness system – it is not a derivative of yoga
2. Pilates is incomplete without method and apparatus
3. Pilates requires maximum concentration
4. ‘Contrology’ is Pilates’ second name
5. Breathing is the key
6. There are 2 versions: Mat-based Pilates and Equipment-based Pilates
7. Quality is more important than quantity
8. Be cautious– before and while practicing Pilates
9. Pilates caters to everyone
10. Pilates will challenge your body

Remember, this is a weekly contest where I’ll be picking a winner each week to receive a cool prize. What is the Dance Moves Contest, and how do you enter? Check out the rules.

See all the Dance Moves Contest Videos here.

Let’s see your moves!

Your Dance Director,
Sergey Onik

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Encore Studio of Dance, Tumbling, Music & Theatre
1999 Hickory Ave, Suite 102, Harahan, LA
(504) 737-5977

Off Broadway Dance Studio
8125 Saint Charles Ave, New Orleans, LA
(504) 861-1749

New Orleans Dance Academy
5956 Magazine Street, New Orleans, LA
(504) 899-3780

Polenamics Pole Dance Fitness Studio
137 Carondelet St, New Orleans, LA
(504) 432-6347

Mademoiselle Dwyn’s School
2540 Elysian Fields Avenue, New Orleans, LA
(504) 943-1738

Casa Samba Brazilian Drum
1555 Magazine Street, New Orleans, LA
(504) 553-9500

Crescent Lotus Dance Studio
3143 Calhoun Street, New Orleans, LA
(504) 382-5199

A Time To Dance
3439 Kabel Dr # 1, New Orleans, LA
(504) 393-0552

Schramel Conservatory of Dance
900 Camp Street, New Orleans, LA
(504) 210-0222

Nightlife

Ampersand
1100 Tulane Avenue, New Orleans, LA
(504) 587-3737

The Penthouse Club
727 Iberville Street, New Orleans, LA
(504) 524-4354

Pat O’Brien’s Bar
718 Saint Peter St, New Orleans, LA
(504) 525-4823

Cat’s Meow
701 Bourbon Street, New Orleans, LA
(504) 523-2788

Funky Pirate
727 Bourbon Street, New Orleans, LA
(504) 523-1960

Bourbon Street Blues Co
441 Bourbon Street, New Orleans, LA
(504) 566-1507

Famous Door
339 Bourbon Street, New Orleans, LA
(504) 598-4334

Krazy Korner
640 Bourbon Street, New Orleans, LA
(504) 524-3157

Tipitina’s
501 Napoleon Avenue, New Orleans, LA
(504) 895-8477

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: Sergey teaches you who should take The Lead. Remember, it’s 2012, and it’s cool to dance!

Country Dancing is a dance for participation rather than demonstration. In country dancing, not only do you dance with your partner, but the couples on the floor also dance with each other.

There are many types of country dances, from square dance to circle dances—but my favorite is the line dance! A line dance is a choreographed dance with a repeated sequence of steps in which a group of people dance in lines or rows without partners, all facing the same direction, \ executing the steps at the same time. Line dancers are not in physical contact with each other. My New Favorite is the Cupid Shuffle!

Kirstie and I actually kicked off 100 Days of Dance with a New Year’s dance party that included line dancing! Check out the video for a little inspiration. Then take out some friends for a fun, social workout!

Your Dance Director,
Sergey Onik

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Chicken Lettuce Wrap
Recommended because: It’s a quick, easy-to-make, balanced, post-exercise meal that provides you with carbs, protein, and fiber.

A delicious, savory breakfast burrito to kick start your morning.

Prep Time: 10 minutes.
Cook Time: None.
Servings:1

Nutritional Information: 193 calories per serving
Fat: 7.0
SatFat: 0.8
Trans Fat: 0
Cholesterol: 31
Carbs: 19.3
Sugars: 4.1
Sodium: 246
Protein: 14.6
Fiber: 11.7
Vitamin A: 4283.5
Vitamin C: 29.1
Iron: 1.2
Calcium: 56.8

Ingredients

As many ingredients as possible should be organic.

1 corn or brown rice tortilla

1 teaspoon organic Vegenaise or organic mayonnaise

1/4 cup cooked organic chicken breast, cubed

1 cup shredded organic romaine lettuce

1 chopped organic tomato

Directions

Wrap tortilla in plastic and place in microwave for 10 seconds. Spread mayonnaise on tortilla, place chicken in the middle and top with the rest of the ingredients. Roll up like a taco or burrito.

This week’s recommended exercise: Karate

Physical Benefits include:

- Improved reflexes and coordination
- Increased performance in all physical activities
- Increased strength and stamina so you feel great all day
- Increased flexibility and weight control for better overall fitness
- Cardiovascular workouts ( heart and lungs ) to keep you in top shape
- Greatly improved balance
- Ability to defend yourself

Mental Benefits include:

- Improved concentration for better work and study habits
- Stress reduction and the ability to relax
- Confidence in knowing you can defend yourself and your family
- Confidence in knowing how to deal with bullies and other confrontations
- A positive attitude toward life through self-confidence and self-discipline
- Self-esteem and your outlook on life
- Respect for yourself and those around you
- Motivation and an ‘I Can Do It’ attitude

Read more about Karate Benefits »

5 Top Reasons to Try Karate

1. Karate for Cardio

2. Stretching Does a Body Good

3. Karate Builds Muscle Tone

4. Karate Knocks Out Calories

5. Karate Conjures Up Confidence

It’s Sergey, your Dance Director, here with some exciting news for 100 Days of Dance participants.

Starting today, Monday, February 13th, 2012, we will kick off our weekly Dance Moves Contest. Each week, I will send you a Dance Moves video in which I demonstrate two 8-counts of choreography.

You then have one week to:
1. Learn the choreography
2. Video tape yourself performing the moves
3. Upload your video to YouTube
4. Send the YouTube link to me at DanceDirector@100DaysOfDance.com
5. Email Subject: “My Dance Moves Video”

I will review all video submissions and announce the winner the following Monday! Depending on the week, each winner will receive a different Dance Moves prize—from Capezio professional dance gear to exclusive 100 Days of Dance merchandise.

Winners can see their video on 100DaysofDance.com/dancemoves.

This is only available to people who have signed up to be a 100 Days of Dance participant, so sign up now if you haven’t already—it’s fast and FREE!

Good luck, and I can’t wait to see your videos!

Keep on dancing,
Sergey Onik
Dance Director

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Footprints A Dance & Exercise
1110 East Washington Street, Phoenix, AZ
(602) 254-4244

Arthur Murray Dance Studio
1210 E Indian School Rd, Phoenix, AZ
(602) 264-4612
4 reviews

Phoenix Dance Academy
1529 West Thomas Road, Phoenix, AZ
(602) 266-4029

Ballet Arizona
3645 E Indian School Rd, Phoenix, AZ
(602) 381-0184

Encore Dance Center
709 East Palo Verde Drive, Phoeinx, AZ
(602) 266-4499

Tango Discovery Arizona
1506 NW Grand Ave, The Trunk Space, Phoenix, AZ
(602) 678-0743

Abby Bella Dance Studio
4280 E Indian School Rd #108, Phoenix, AZ
(602) 840-7929

Cannedy Dance Center
6222 North 7th Street, Phoenix, AZ
(602) 265-0227

Academy of Ballroom Dance
832 E Indian School Rd # 7, Phoenix, AZ
(602) 285-1569

Nightlife

The Rhythm Room
1019 E Indian School Rd, Phoenix, AZ
(602) 265-4842

Char’s Has the Blues
4631 North 7th Avenue, Phoenix, AZ
(602) 230-0205

Nightlife DJ Entertainment
4311 N 51st Ave, Phoenix, AZ
(602) 348-3990

The Blue Moon
2911 E Van Buren St, Phoenix, AZ
(602) 267-0005

Christie’s Cabaret
44 North 32nd Street, Phoenix, AZ
(602) 275-3095

Hurricane Bay
4139 West Bell Road # 7, Phoenix, AZ
(602) 843-6100

Club Encounters
3037 West Clarendon Avenue, Phoenix, AZ
(602) 230-9680

Centerfold’s Cabaret
2031 West Peoria Avenue, Phoenix, AZ
(602) 678-4664

Xecutive Showclub
3845 East University Drive, Phoenix, AZ
(602) 414-4600

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: Sergey teaches you floorcrafting. Learn how to move, lead your partner, and avoid surprise “obstacles” on the dance floor.

The television show Soul Train, and 1980s films Breakin’, Beat Street, and Wild Style showcased these dance styles and the crews that performed them in the early stages of the dance form. This gave hip-hop mainstream exposure for the first time.

The dance industry reacted to the hip hop movement with its own new style of dancing—called anything from hip hop to new style to jazz funk. With the commercial popularity of hip-hop, new jobs, clothing styles and opportunities have been created. With relatively new television shows like So You Think You Can Dance and America’s Best Dance Crew, hip-hop dancing has become truly mainstream, as a high-demand performance art and urban lifestyle.

Hip-hop dance is huge in France, South Korea, and England. France is the home of Just Debout, an international hip-hop dance competition. France also hosts Battle of The Year, the largest team-based breaking competition in the world. South Korea is home to the international breaking competition R16, which is sponsored by the government and broadcast live every year on Korean television. England also hosts two international competitions: the UK B-Boy Championships and the World Street Dance Championships.

What distinguishes hip-hop dance from other forms of dance is that it is often freestyle, or improvisational. Hip-hop dance crews commonly engage in freestyle dance competitions known as battles. As a lifestyle, hip-hop dance is a way to achieve physical fitness, participate in competitive dance, and work as a professional dance in the industry.

If you’re up for a challenging, cool adventure in street dance, check out some hip-hop classes!

Your Dance Director,
Sergey Onik

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Breakfast Tortilla
Recommended because: Egg whites are a perfect protein source! They have the highest protein efficiency ratio to keep your muscles strong. Also, the spice kick in this breakfast burrito helps wake you up, strengthen your immune system, and boost your metabolism (helping you burn even more calories).

A delicious, savory breakfast burrito to kick start your morning.

Prep Time: 5 minutes.
Cook Time: 5 minutes.
Servings:1

Nutritional Information: 182 calories per serving
Fat: 2.6
SatFat: 0.3
Trans Fat: 0
Cholesterol: 0
Carbs: 24.2
Sugars: 7.2
Sodium: 303
Protein: 10.1
Fiber: 12.3
Vitamin A: 1976.1
Vitamin C: 74.7
Iron: 1.7
Calcium: 67.8

Ingredients

As many ingredients as possible should be organic.

1/2 teaspoon organic safflower oil

1/4 cup chopped organic onions

1/2 cup organic bell peppers

1/4 cup organic 100% liquid egg whites

1 chopped organic tomato

1 whole wheat flour tortilla

1/2 teaspoon hot pepper sauce

1/4 teaspoon oregano

Directions

Heat oil in skillet and add onions. Saute until transparent and add peppers and saute for about 3 minutes. Add the egg whites and cook and scramble until done.
Wrap tortilla in plastic wrap and heat in microwave for 10 seconds. Place egg on top of tortilla and top with chopped tomato, hot sauce and oregano. Roll the tortilla up into a wrap sandwich and serve hot.

This week’s recommended exercise: Hiking

Hiking exercises almost every part of your body: legs, knees, ankles, arms, hips and butt, abs, shoulders and neck.

Top 10 Health Benefits of Hiking – for Adults

For adults, regular aerobic exercise such as hiking leads to:

1. Improved cardio-respiratory fitness (heart, lungs, blood vessels).
2. Improved muscular fitness.
3. Lower risk of coronary heart disease and stroke.
4. Lower risk of high blood pressure and Type II Diabetes.
5. Lower risk of high cholesterol and triglycerides.
6. Lower risk of colon and breast cancer, and possibly lung and Endometrial cancer.
7. Increased bone density or a slower loss of density.
8. Reduced depression and better quality sleep.
9. Lower risk of early death (If you are active for 7 hours a week, your risk of dying early is 40% lower than someone active for less than 30 minutes a week).
10. Weight control: Hiking burns up 370 calories an hour (154-lb person)

6 Health Benefits of Hiking – for Kids

Kids get many of the same benefits, including:

1. Improved cardio-respiratory and muscular fitness
2. Better bone health.
3. Less chance of becoming overweight.
4. Less chance of developing risk factors for heart disease, high blood pressure and Type II Diabetes.
5. Possibly reduced risk of depression and feelings of stress
6. Better sleep at night

How Much Time?
How much activity do you need to reap these incredible health benefits? Experts say getting active for just 150 minutes a week (which is 2 ½ hours a week), doing “moderate-intensity” aerobic exercise—such as moderate hiking or brisk walking—leads to most of these benefits (reducing risks of colon and breast cancer requires another hour a week).

That’s only 2½ hours a week. And you don’t have to do it all at once. Sneaking in a lunchtime hike up the hill near your office counts toward your total, as long as you’re active for at least ten minutes.

If you take part in more vigorous aerobic activities, such as running, dancing, or hiking uphill or with a heavy pack, you need only half that amount of time, or 75 minutes a week, to get health benefits.

Track Your Workouts
Keeping track of your activity can help you rack up the minutes. Note what you did as well as the length of each workout, and tally it up at the end of the week. Watching your progress can be a great motivator. Consider keeping an activity journal, especially if you’re trying to lose weight.

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Studio One’s Summerlin Dance Academy
www.summerlindance.com/
1181 S. Buffalo Dr. Ste 130
Las Vegas
898-5131

Arthur Murray Ballroom Dance Studios
www.arthurmurraylasvegas.com
4440 S Durango Dr # A
Las Vegas
(702) 876-3131

Las Vegas Ballroom Dance Lessons
www.dancecharisma.com
3650 S Jones Blvd # 16
Las Vegas
(702) 364-8700

Step By Step Dance Studio
www.stepbysteplv.com
1801 E Tropicana Ave # 22
Las Vegas
795-0041

Nightlife

1OAK
 Located inside of the Mirage

The Bank
 Located inside the Bellagio

Chateau
 Located inside Paris

Crown
 Located inside the Rio

Foundation Room
 Located inside Mandalay Bay

Gallery
 Located inside Planet Hollywood

Ghostbar 
Located on the 55th floor of the Palms

Gold Boutique Nightclub and Lounge 
Located inside Aria at CityCenter

Haze 
Located inside Aria at CityCenter

Late Night at the House of Blues 
Located at the Mandalay Bay

Lavo 
Located inside the Palazzo

LAX 
Located inside the Luxor

Marquee 
Located at the Cosmopolitan

Moon / Playboy
 Located at the Palms

Pure 
Located inside Caesars Palace

Pussycat Dolls Burlesque Saloon
 Located inside Planet Hollywood

Rain Las Vegas 
Located at the Palms

ROK Vegas 
Located inside New York-New York

Surrender
 Located inside Encore

Tao
 Located inside the Venetian

VooDoo Lounge 
Located on the 51st floor of the Rio

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: Sergey’s easy-to-remember tip for basic dancing etiquette, especially if you’re out in public!

House dance includes a variety of techniques and sub-styles that include skating, stomping, and shuffling (we love shuffling!). One of the primary elements of house dancing is a technique called jacking, which came from Chicago and involves moving the torso forward and backward in a rippling motion, as if a wave were passing through it. This movement is repeated and sped up to match the beat of a song. This technique is the most important movement in house dancing because it is the foundation that initiates more complex movements and footwork. More styles of house dance include dance styles such as vogue, wacking, and hustle.

Major contributors to the house dance scene in the USA include Ejoe Wilson, Brian “Footwork” Green, Tony McGregor, Marjory Smarth, Caleaf Sellers, “Brooklyn” Terry Wright, Shannon Mabra, Tony “Sekou” Williams, Shannon Selby (aka Shan S), and Byron Cox.

To find out about local house classes and events in your area, search here: http://www.housedancer.com/

Your Dance Director,
Sergey Onik

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Kirstie Alley’s Famous Organic Turkey Chili
Recommended because: Spices help boost metabolism and immunity.

Kirstie’s own Organic Turkey Chili, as seen on Oprah and the Rachael Ray show, is a healthy, low-calorie dish that is famously hard to resist and easy to make. Whether you are cooking to eat for a week, or for a special feast with friends and family, don’t miss out on this wholly satisfying and savory addition to any dinner table.

Prep Time: 15 minutes.
Cook Time: 45 minutes.
Servings: 30, 1 cup/serving.

Nutritional Information: 182 calories per serving

Ingredients

As many ingredients as possible should be organic.

1/8 cup organic olive oil

4 cups organic chopped onions

5 pounds organic free-range ground turkey breast

3 (28-ounce) cans organic chunky tomatoes

1 (6-ounce) can organic tomato paste

2 cups free-range organic chicken broth

1 Tablespoon sea salt

2 heaping Tablespoons cumin

1 teaspoon cayenne pepper

3 packets organic chili seasoning packets

3 cans (15 ounces each) organic pinto beans, rinsed and drained

2 cans (15 ounces each) organic black beans, rinsed and drained

Directions

Heat oil in a big pot. Add onions and saute a while. Brown ground turkey breast with the onions until the turkey is completely cooked. Keep stirring and turning to break up the turkey while browning (it will end up in small, rock-like pieces). Add tomatoes, tomato paste and chicken broth, and season with salt, cumin, cayenne and chili seasoning. Add beans and simmer on low for about 30-45 minutes. Serve with grated cheese and chopped onion on top. Also, have plenty of oyster crackers alongside.

This week’s recommended exercise: Swimming

Swimming is a low impact exercise that works every muscle in your body. So those with health conditions such as arthritis and back pain, and women who are pregnant, can swim with little risk. Aqua-aerobics classes take place in the pool, and use the water as resistance (weight) for toning. It is usually done in shallow water.

Swimming provides exercise and recreational fun for people of any age, size or fitness level. Basic swimming strokes are easy to learn in a few lessons. Swimming lessons are offered for children and adults alike, and learning to swim can create opportunities for fun and fitness.

Overall Benefits to Swimming

Swimming workouts improve cardiovascular health, raising your heart rate quickly since many muscles are involved. As you become a better swimmer, your heart rate will decrease because your body is getting oxygen to the muscles more effectively, and your heart doesn’t need to beat as fast.

Swimming also improves strength in the arms and legs, providing resistance training with every stroke.

5 More Reasons Why You Should SWIM

#1. It’s a good alternative for strength training. YCup your hands while swimming or use devices such as swim paddles (many are like webbed gloves) to increase resistance.

#2. It provides an aerobic workout for people who find running too jarring on their joints. (Keep in mind: Your heart rate may not reflect intensity the same way it does on land. It can be as much as 17 beats per minute slower, in part due to water’s buoyancy and cooling effects.)

#3. It will probably not leave you injured or make your muscles sore because water reduces your weight by over 90 percent.

#4. You can achieve long-term flexibility because you can move your joints through a wider range of motion. (When stretching on land, certain muscles may have to restrict their movement to maintain posture or joint position.)

#5. The pool is a fun place to feel like a kid again. A water class can leave you surprisingly calm, yet energetic.

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

City Dance Studios
10 Colton St, San Francisco, CA
(415) 297-1172

Alonzo King LINES Ballet
26 7th St # 5, San Francisco, CA
(415) 863-3040

Vima Dance Studio
560 3rd Street, San Francisco, CA
(415) 977-0203

Fat Chance Belly Dance, Inc
670 South Van Ness Avenue, San Francisco, CA
(415) 431-4322

ODC School/ Rhythm & Motion Dance Program
351 Shotwell St, San Francisco, CA
(415) 863-9830

San Francisco Ballet
401 Van Ness Avenue, San Francisco War Memorial & Performing Arts Center, San Francisco, CA
(415) 865-2000

Mary Sano Studio
245 5th St # 314, San Francisco, CA
(415) 357-1817

Dance Mission Theater
3316 24th Street, San Francisco, CA
(415) 826-4441

City Ballet School
32 Otis Street, San Francisco, CA
(415) 626-8878

NightLIFE

Rouge Night Club
1500 Broadway, San Francisco, California
(415) 346-7683

The Cellar
685 Sutter Street, San Francisco, CA
(415) 441-5678

Ruby Skye
420 Mason Street, San Francisco, California
(415) 693-0777

Harry Denton’s Starlight Room
450 Powell Street, San Francisco, CA
(415) 395-8595

Bimbo’s 365 Club
1025 Columbus Avenue, San Francisco, CA
(415) 474-0365

Matrix Fillmore
3138 Fillmore Street, San Francisco, CA
(415) 563-4180

Fluid Ultra Lounge
662 Mission St, San Francisco, CA
(415) 615-6888

Infusion Lounge
124 Ellis Street, San Francisco, CA
(415) 421-8700

Vessel
85 Campton Pl, San Francisco, CA
(415) 433-8585

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: More on how to fake it when you don’t know how to dance…with girls. Sergey teaches you basic leading man moves that will impress your partner.

Jazz soon evolved on Broadway into an improvised version referred to as ‘Modern Jazz’. This smooth style, still taught extensively, created its own evolutionary path. The best jazz dance performances included styles popularized in Broadway hits, such as Cabaret, Chicago, The Pajama Game and Damn Yankees.

Jazz is now recognized as a major dance form, with fancy footwork and quick turns defined by grace and balance. Jazz also showcases individual style—originality that only jazz dancers themselves can interpret and execute. Performers are encouraged to put their own spin and personality on each move.

This versatile and energetic style is best executed in leather jazz shoes, footwear designed to help dancers move smoothly—especially when executing difficult turns such as the pirouette. Common jazz steps include the toe rise, split leap, and jete.

Jazz is a great style for dance novices to try out.

Your Dance Director,
Sergey Onik

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Banana-Orange Muffin
Recommended because: It’s an easy on-the-go snack that provides potassium for electrolyte balance and calcium for keeping your bones strong.

A delicious, low-fat take on a favorite any-time snack.

Prep Time: 10 minutes.
Ready in: 20 minutes.
Servings: 12, 1 muffin/serving.

Nutritional Information: 158 calories per serving
Fat: 3
Saturated Fat: 0.5
Trans Fat: 0
Cholesterol: 0
Carbs: 29
Sugars: 10.7
Sodium: 165
Protein: 5
Fiber: 2.5
Vitamin A: 17.7
Vitamin C: 2.1
Iron: 1.2
Calcium: 61

Ingredients

As many ingredients as possible should be organic.

1 cup organic plain nonfat yogurt

3/4 cup (2) mashed ripe organic bananas

2 egg whites

2 Tbsp pure olive oil

1-1/2 tsp grated organic orange peel

1 cup raw organic oatmeal

1/2 cup organic oat bran

1 cup 100% organic unbleached all-purpose flour

1/3 cup firmly packed organic brown sugar

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp ground cinnamon

1/3 cup organic raisins

Directions

Heat oven to 400 °F . Lightly spray a nonstick, one-dozen muffin pan with cooking oil spray or line with muffin cups. In a large bowl, combine yogurt, bananas, egg whites, vegetable oil and orange peel. Stir well then add the rest of the ingredients. Mix until all is incorporated, but do not over-mix. Scoop mix into muffin pan, dividing it between 12 muffins. Bake until muffins are firm in the center and a toothpick inserted in the center comes out clean, about 15-20 minutes. Allow to sit for a few minutes then remove from pan. Cool on a wire rack.
Tip: To prevent packing, make sure you pour the flour into the measuring cup; do not scoop the flour with the measuring cup or you will end up using too much flour.

This week’s recommended exercise: Jumping Rope

Jumping rope is more than just a childhood recess activity. It’s a great option for doing cardio. Jumping rope for 10 minutes at 120 RPM produces the same cardiovascular fitness as the following activities:

(Activity: Time)
Cycling: 2 miles in 6 minutes
Handball: 20 minutes
Jogging: 30 minutes at a moderate pace
Running: 1 mile in 10 minutes
Swimming: 720 yards in 12 minutes
Tennis: 90 minutes (singles)

5 More Reasons Why You Should Jump Rope

#1. You can do it anywhere.
#2. It works the whole body.
#3. No specific training is needed.
#4. It’s an inexpensive workout.
#5. You don’t have to worry about the weather.

Now, where to take your moves? Every week, I’ll share with you some of my favorite dance spots in major cities across the US. You can give these places a go, or use them for ideas to explore a new dance spot of your own.

Dance Studios

Jeannette Neill Dance Studio
261 Friend Street, Boston, MA
(617) 523-1355

Arthur Murray Dance Studio
20 Park Plaza, Boston, MA
(617) 426-3335

SuperShag Dance Studios
42 8th Street #100, Charlestown, MA
(781) 894-7424

Dance on!

Your Dance Director,
Sergey Onik

Boston Ballet
19 Clarendon St, Boston, MA
(617) 695-6955

Mass Motion Dance
100 Holton St, Boston, MA
(617) 562-0550

Wedding Dance Boston
437 D St, Boston, MA
(617) 946-0703

Boston Pole Fitness
71 Lansdowne Street, Boston, MA
(617) 963-0315

Gypsy Rose Pole Dancing Lessons
364 Boylston Street, Boston, MA
(617) 421-0000

Midway Studios
15 Channel Ctr St, Boston, MA
(617) 946-4630

Boston Nightclubs, Bars and Pubs

Pearl Nightclub
275 Tremont Street, Boston, MA
(617) 556-7759

The Middle East
472 – 480 Massachusetts Ave, Cambridge, MA
(617) 864-3278

Paradise Rock Club
967 Commonwealth Avenue, Boston, MA
(617) 562-8800

Gypsy Bar
116 Boylston Street, Boston, MA
(617) 482-7799

Wilbur Theatre
1 Faneuil Hall Market Place, Boston, MA
(617) 248-9700

Greatest Bar
262 Friend St, Boston, MA
(617) 367-0544

Mojitos Latin Lounge
48 Winter St, Boston, MA
(617) 834-0552

Venu / Pasha Entertainment
100 Warrenton St, Boston, MA
(617) 338-8061

Every week, enjoy a new video tip from your Dance Director, Sergey Onik. These are fun and useful ideas to help you get the most out of your 100-day dance adventure! This week: What do you do when you just don’t know how to dance? Sergey teaches you 2 go-to steps that’ll have you looking cool and casual on the dance floor.

Guys, take note!

In the past, ballroom dancing was meant strictly for the privileged, with folk dancing meant for the commoners. Some of the old-form ballroom dances were the Minuet, Quadrille, Polonaise, Polka and Mazurka.

Modern ballroom looks very different. Ballroom dancing, as we know it today, was primarily cultivated in England. Even though some of the dances come from South America, they were modernized and transformed into teachable styles in England.

Ballroom dances are now split between two categories: Standard Ballroom and Latin Ballroom. The Standard Dances are the Waltz, Tango, Viennese Waltz, Foxtrot, and the Quickstep. The Latin Dances are the Cha Cha, Samba, Rumba, Paso Doble, and the Jive.

Ballroom dancing was previously made popular by older performance movies starring Fred Astaire and Ginger Rogers; and recently, through popular televised programming such as ABC’s hit show, “Dancing with the Stars.”

Try out some Ballroom lessons via YouTube or a dance studio near you!

Your Dance Director,
Sergey Onik

All recipe recommendations and nutrition advice by Organic Liaison Health Director Deborah Klein, MS, RD. Featured recipes included the Organic Liaison Recipe Collection.

This week’s featured recipe: Organic Antipasto Bean Salad
Recommended because: It provides iron, which is great for oxygenating your cells and improving immunity. (Well-oxygenated cells are not as likely to get sick!)

This fresh spring salad is very colorful with black beans, red leaf lettuce, radishes and more. It is a delicious way to eat more vegetables.
Prep Time: 5 minutes.
Ready in: 10 minutes.
Servings: 4 cups, 2 cup/serving.

Nutritional Information: 170 calories per serving
Fat: 2.5
SatFat: 1.5
Trans Fat: 0
Cholesterol: 5
Carbs: 26
Sugars: 3
Sodium: 420
Protein: 11
Fiber: 9
Vitamin A: 1250
Vitamin C: 30
Iron: 3.6
Calcium: 200

Ingredients

As many ingredients as possible should be organic.

6 cups organic red leaf lettuce

1/4 cup nonfat Italian salad dressing

1 cup 3 inch organic celery sticks

1/2 cup sliced radishes

15- ounce can organic black beans, rinsed and drained

1 cup frozen artichoke hearts, thawed

4 tablespoons organic shredded Parmesan cheese

Directions

Toss red leaf lettuce in medium-sized bowl with dressing. Divide among 4 dinner sized plates.

Arrange celery sticks, radishes, black beans and artichoke hearts in decorative manner over the top of the tossed lettuce. Sprinkle the top of each serving with parmesan cheese. Optional serving suggestion: serve with crusty sour dough bread.

This week’s recommended exercise: Push-Ups.

You know the familiar “drop and give me 20″ line, historically taken from army drill commanders. However, push-ups aren’t just military approved; the benefits of this body-weight exercise apply to everyone!

Push-ups let you use your own body mass as resistance, bypassing your need for any gym equipment. Whether you’re an elite athlete or a fitness novice, push-ups can help you build strength, endurance and cardiovascular fitness—making them a useful addition to any exercise routine. Push-ups are a good way to tone arm, back, chest and core muscles.

Try working your way up to doing sets of 10 push-ups at a time. You can fit push-ups into your regular workouts, or you can do them whenever you have a moment to exercise in the day. Perhaps you have 10-minute work break to do some push-ups at the desk; maybe you like to do a few before bedtime. Remember: the benefits of exercising, no matter the intervals, add up!

Changing up the kind of push-ups you do will target different areas of your arms and back, giving you different benefits!

5 Push-Ups and Their Benefits »