Heart to Heart: Meet Our Tap Student, Liz K.

Our students are the heart of our movement here at Two Hearts Dance & Yoga. We are so honored to continue to grow our community of dancers, yogis, & creatives, especially during this unique time of COVID-19 quarantine. We know that not everything is certain, but we do know that we have to keep moving through it all. Two Hearts Dance & Yoga continues to listen to the many requests for classes, as it’s our pleasure to help keep our students active from home. We appreciate the opportunity to provide private sessions via Zoom, pre-recorded lessons, & add new videos to our Two Hearts YouTube channel especially in an effort to keep some normalcy through all of this & to pick up where we left off with developing dance technique.

Back in October 2019, we received a request for tap dancing lessons from Liz Keegan, who had been wanting to take lessons for years. Liz is a Materials Manager for the School District of Philadelphia & a Registered Dietitian. She was ready to start a new hobby. Talking to Liz over the phone about her desire & excitement to learn tap dancing was a clear indication that we were uncovering a real gem of a student!

“I used to tap when I was younger, & for the past ten plus years, I’ve been saying I should take lessons, but kept putting it off. I think I was nervous to start something that I wouldn’t be good at in my 30s.”

Learning something new as an adult can be challenging & even a little scary, yet it is something so rewarding once you do step out your comfort zone. Liz knew she wanted to take up a new talent, it was just a matter of starting. She purchased her first pair of tap shoes, & we scheduled our first lesson together, which took place at Sound Space Philly. Scheduling tap lessons in a studio can be a bit of an obstacle, since not many dance floors & studio are open to tap shoes, but Sound Space, known as a home for tap dancers in Philly, welcomed us onto their beautiful wood floor.

Like every dance class, we started with a warm-up. Liz was shy to tap too loud or too hard, which is very normal, but once we got through the warm-up, you could tell she was excited to make noise with her feet. She picked up the choreography very well, although I could tell she was a little nervous. I reminded her to take a deep breath, relax her shoulders, & to just have fun with it, which is something I am always telling my students, no matter what class or level. Naturally, we carry tension in our shoulders when we are moving our feet quickly. It’s one thing to just learn steps, but you have to feel the movement & dance those steps. Once we started with some across-the-floor combinations & moving about the space, shuffle ball changes & all, she started to relax into the rhythm & she had so much joy in her face. I could tell how thrilled she was to be doing what she had imagined. Liz recalls,

There was no need to feel nervous about looking foolish, because it was just so fun! I feel like as you get older you stop participating in things that you can feel yourself improving in, & it’s just such a great feeling. I just remember watching you doing our first couple of combos & thinking there's no way I'll be able to do that or do that that fast, and all of sudden you can, without even realizing it. It’s just very gratifying!

Liz continued to be consistent with practicing her tap combos & scheduling lessons throughout the Winter. She would learn the routine/combo, take a video of it before class was over, then practice that routine/combo at home & come back into the studio having mastered it. Truly! That is something you love to see as a dance instructor. I have seen students say that they practiced, but as a teacher, you can always tell right away who has practice & who has not. Liz would come back into the studio having drastically improved from the last time. It was impressive!

“Not everything has to be all or nothing. Just keep trying & don’t give up, because it pays off!”

Liz enjoys staying active at home by practicing & tuning into her tap lessons virtually. She also practices yoga, runs, & does some weight-training exercises. Most importantly, she loves spending time with her family, including her adorable Godson Conor.

Liz continues to take private tap lessons with Two Hearts Dance & Yoga on a bi-weekly basis, as we all have adjusted to our new quarantine routines at home. Now that she is more comfortable with tapping (& has gotten pretty darn good at it), she has popped into a few virtual all-levels Tao classes, including our Rhythm Tap Jam class. Liz encourages everyone to try tap dancing —

Give it a shot! My experience has been great so far, & I’ll continue to keep this up for as long as I'm able. It's a great workout if you're trying to stay active, & it’s a huge stress reliever! I've been told on more than one occasion by my fiance, "maybe you should do a little tapping," & hes right because I always feel so much better!

Liz has found her calling through tap dancing. If you are interested in starting a new hobby, trying something new, or just want a new way to stay active, check out our private lessons & classes that can be taken virtually from anywhere. We look forward to being a part of your story & memories of learning a new talent. We can’t wait to move with you!

xoxo,

Lee-Ann

Staying Home, Staying Active

Jiminy Cricket! A lot has changed over the last few weeks. It’s pretty amazing how something so unforeseen can swoop into all of our lives & completely turn our daily routines upside down. If there is any silver lining to this COVID-19 pandemic, it’s, for sure, that things can change in an instant & how you adapt to change can be the difference in it all. We all can learn something from this experience, but for now let’s figure out how we can make the most of our time at home.

First & foremost, remember that your health comes before anything. This is truly a time to take care of yourself & stay safe for the sake of others. As this social distancing continues, take good care & be sure to include these 5 things in your daily wellness routine:

1. Stay hydrated —Drink lots of water to avoid dehydration (8x8 rule). If you think you’re drinking enough water, you probably still aren’t. So, make it a point to keep a water bottle by your side. It will help you in so many ways.

2. Fuel your body — Eat a well-balanced diet that will keep your body nourished. There are a ton of resources to help you with creating healthy meals that don’t require a big budget. Check out eatright.org ,which is sourced by the Academy of Nutrition & Dietetics.

3. Get some fresh air — Take a walk outside to get some sunlight & air; it can change your whole mood, for real.

4. Stretch —Stretching consistently for just a few minutes daily will strengthen your muscles, aid with achey joints, & prevent injury. Especially if you are sitting for most of the day, you need to keep those muscles moving.

5. Learn — Stimulate your mind by teaching it something new, learning a new skill, reading a book, or watching an educational program to expand your brain. We are fortunate that there are so many online resources for us to take advantage of. For dancers, there are so many dance instructors offering classes, try a new style of dance that might not be offered to you locally. Universities, such as Harvard, are offering free courses. Learn how to crochet, pick up your old instrument, read a classic novel, take a history course, learn about finances, etc, etc, etc. Learn something new!

6. Connect —Since are unable to visit our family/friends/loved-ones at this time, you can still see them & stay connected by picking up the phone for a FaceTime or scheduling a family Zoom call.

We hope these quick tips will help you to make the most of your time at home.

Our hearts go out to anyone who is having hardships during this time. Some of us have the privilege of being able to work from home, while others are in a line of work where that is simply not an option. Some have lost their jobs completely. Other are being called into work that “essential” to the everyday welfare of others, such as our healthcare professionals. Thank you to all the professionals in healthcare who are taking care of patients & keeping us all healthy. Thank you to the businesses that must remain open, such as grocery stores, pharmacies, banks, gas stations, & other places that we need to remain open for everyday function. You are appreciated. This is a difficult time for anyone who may be displaced and/or in an uncomfortable situation. Two Hearts Dance & Yoga is here to help with any one who needs support during this time, whether that’s encouraging a daily affirmation & meditation practice, providing holistic support for those with mental disorders & illnesses, researching local resources that can provide some financial assistance, providing emotional support or stress management techniques, sending activities for kids at home, or anything else we can do to assist you & your family. You are a big part of our Two Hearts community, & we are here for you!

Lastly, I want to personally extend my gratitude to everyone who has been supportive & patient through this time of change. As a small business, this has had an impact on our daily operations. Although, Two Hearts Dance & Yoga has not been able to offer classes in-person, we still are able to offer a variety of classes virtually, which is truly a blessing. If there’s one thing that keeping us afloat & maintaining some sense of normalcy here, it’s being able to teach our classes & stay in touch with our students online. We are so grateful that we are still able to reach our students in their homes, & we continue to add more classes & offer more private sessions as this social distancing continues. We are open to any feedback & recommendations you may have that will make our classes more accessible to you. Be sure to check our schedule on the classes page for updates weekly!

Please do not hesitate to contact take us if you need anything. We are all in this together, & it helps to be able to connect through the things we love to do, such as dance and/or yoga. Stay safe, stay healthy, & stay active!

Wholeheartedly,

Lee-Ann

When someone tells you “I can’t do yoga, I'm not flexible"

I can not tell you how many times I have heard this excuse when it comes to doing yoga. “I can’t do yoga, I’m not flexible”. I will always come back with the answer, “that’s why you should do yoga”. Yoga is a practice of consistency and dedication. I am here to tell you there is no prerequisite, no requirement to be flexible in order to do yoga. Face it, are not all naturally flexible, and contrary to belief, it us something that comes with…you guessed it, PRACTICE! Yoga is not about flexibility, it is a practice that has several benefits on the mind, body, and spirit level. However, many seem to think of flexibility as a thing connected to yoga. I get the question all the time, “how can I get into a split?” or “how can I become more flexible?”. Although, I am always more interested in giving you a more in-depth overview of the benefits of yoga to your everyday life, that stem far and beyond physical flexibility (send me a personal message for more), I’m happy to help answer this common question for you.

Many moons ago, before I even knew what yoga was, I stretched and stretched until I could get a split for a dance performance. I listened to my dance teacher tell us daily, that dedicating just a few minutes to stretching every day would get you to the results you wanted for your flexibility to do high battements, leaps, splits, etc. . Little did I know that this idea would translate into something much bigger and would bring me into a yoga studio. I started yoga for this very reason originally, “to get flexible” for dance really, but also to continue to work on the idea of connecting breath with movement for Modern dance in college. But, what I didn’t get at the time is that it evolves around consistent practice and there is so much more in store. Breathing, meditation, mindfulness, connection to inner-self, affirmation of values, cleansing, tension release, profound evolution, growth, and at the very least came the flexibility. I still struggle to find range of motion in some of my muscles, but I continue to rely on the practice to help clear these holding patterns that my body has formed over the years. (i.e. at the ballet barre and tension in the shoulders). Understand hat the combination strengthening and releasing has an influence on flexibility. Its important to know the difference between static stretching and dynamic stretching. “Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 - 60 seconds. Dynamic stretches  are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising (apta.org)

I say all this to give you a few tips to try at home that will help you bring awareness to your own flexibility, and to encourage you to start an intentional and consistent practice of your own that will help you get to where you are going. These tips will help you, whether you are shooting for a split or just stretching out a muscle that needs extra attention:

1. Breathe — One thing your muscles will thank you for is taking a deep breath. Instead of straining and holding your breath, take nice deep breaths while you are stretching. This creates a state of relaxation for the muscle and sends the breath to those areas for release. Taking 10-12 breathes with any stretch, especially through the hamstrings, is a good start.

2. Be consistent — The key about practicing anything is to be consistent. You will achieve your results more effectively and efficiently with consistency. Even if it is for just one minute a day, allow your muscles to release. The best time to stretch is in the early morning, before starting your day. It sets the length of the muscles for the remainder of the day, allowing you to move more freely without restriction. But here's a secret — there’s nothing like stretching before going to bed also. Static stretching will sustain the flexibility earned from a prior workout or daily activity, and the nighttime sessions release tension built up from your busy day by signaling your body to shut down for the night, helping you fall into a deep, regenerative sleep. Sweet dreams!

3. Approach from a new place — Often we try to force a muscle to stretch and this is no good, often resulting in overstretching or straining. For example, we often think of stretching a split by getting into a split, but you can also stretch your hamstrings while lying on your back and using a strap. This takes the pressure off of the muscle by removing the weight from your body and allows for a deep stretch that you have more control over. For opening the hips, instead of straining over top of a straddle, try lying on your back and placing your legs up a wall, then allow gravity to naturally bring the legs to a straddle gently. Its less force on getting down to the ground, and allows more room for re-positioning, bending the legs, etc.

4. Adjust & Fidget— Allow yourself to adjust, move around, and find a comfortable place to increase the stretch. For example, with stretching the hamstrings, allow movement in the ankle by rocking back and forth or circling the ankle to allow some give. Allow for a microbend in the the joints to loosen up tension and fascia. It’s ok to come out of the stretch, release, then come back into it. You might find a deeper stretch this way.

5. Roll out— “Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion” (healthline.com). Many find foam rolling to be an effective tool to add to your warm-up or cool-down, before and after exercise. I find using it after a workout allows me to really get into the gooey-ness of my muscles. I find that it releases the most tension in my quads, which tend to be tight from years of ballet. Different size rollers can be used for different parts of the body. You might find a small hand-held roller or even a tennis ball to be suitable for neck and back, while a bit bulky roller can be used on the hamstrings and glutes. Roll that tension right out of your body with a roller.

Please let me know if any of these tips are working for you. My intention is to start a video blog soon to actually show you some of these stretches and movements. Feel free to comment below if that would be helpful for you.

Hope you find some maxin’ and relaxin’ through your muscles and find that flexibility through consistent practice.

Happy stretching! ;) -Lee-Ann

It's 2020! Trust YOUR process!

I’m not one for new years resolutions (shoot, they are hard to stick to), & I am not one to preach about starting new goals for the new year (everyone’s hashtag = #newyearnewgoals). The way I look at it, you have 365 days (actually 366 this leap year) to start a new goal, a dream, a passion. It doesn’t have to start January 1. But, OMG this is a new decade, so ok, it does require extra attention. If last decade was about learning about yourself, this decade will definitely be about learning about yourself also. We are always a work in progress, maybe we just have made more progress than before. If there is one thing I have learned in being a yoga student & teacher, it is to trust the process. No, my fellow Philadelphians, I am not just saying that because this is 76ers nation & that’s been on their promo material for years now (someone tag @joelembiid for me), I am saying it because its the real truth. 1000%. Trust the process, more importantly, trust YOUR process.

Your trials & tribulations have all lead up to this very moment. Your wins & successes are all a result of the highs & lows you went through to get there. I don’t have to tell you that, I’m sure you have experienced some form of this in your life. I am here to remind you in this new decade to trust your process. Its not about waking up on January 1, 2020 with a fresh, new beginning & a hefty goal that you are fighting to stick with, because (guess what?!) you can wake up on January 11 with the same fresh new beginning, and any other day thereafter. Set measurable, attainable goals every day. Keep it simple. If you know you want to save $100 by January 31, put a quarter in that piggy bank today. If you know you want to make a dance team in the Spring, sign up for a dance class today & work on your technique. If you want to be a better teacher, hone in on your craft with a training for yourself. If you hate your job, brush up that resume today & take a look at what’s out there to find a new one. I’ll insert the [trust your process] here — it does not always come overnight. Do not give up, because those small measurable things are what will lead you to that bigger goal. I’m such a believer in this, & its not because I’ve entirely experienced any kind of miracle, its because I live by this every single day & I see the small wins happening for myself & others. On my desk at work I have the quote, “Big changes start with small steps”. I challenge you to write this on a sticky & see what you can do. There’s no better day than today, actually every day. My friends, welcome to the new decade, where there is always a chance to change your life. You’re in charge of it, not anyone else. It all starts with trusting YOUR process.

Happy New Year & Namaste —

xoxo, Lee-Ann

We love our Vets - Yoga for Vets

Being the child of a retired Navy Veteran, the grandchild of two Army Veterans, & a relative to many other family members in the military, supporting our Vets is near and dear to my heart. I was raised to always thank & shake the hand of a man/woman in uniform when you see them, & to respect & honor those who serve this country & sacrifice their lives for our freedom. Its a very powerful thing when you think about it, & the least we can do is support the troops who are committed to protecting us every day.

As you may have seen, I have been teaching yoga to Veterans most recently. This has been a goal of mine since I started teaching yoga. The one thing that I learned most from these specialized practices is that it’s not about the poses, it’s not about the sequence of the class, it’s not about the music, it’s not about what anyone can do, but its about the connections that are formed in the midst of it all. And by connections, I mean with one another as a community, but also connections to inner self and mechanisms of healing. Sharing energy has such a powerful impact, & this practice really facilitates those connections. Just the simple of act of sharing a common ground, a sense of community, a starting place, a story that can continue on with a positive light. To be able move as unit through the practice, with yoga as a vehicle for it all, & promotes healing all around. It is my absolute honor & privilege to be able to offer yoga to Veterans, with the pure intention to just bring the connection; the connection to whatever is needed & the accessibility to get to it from wherever you are.

I am very grateful for the opportunity to provide these moments of practice with Veterans. My training from Transformation Yoga Project to provide accessible class structures & the very fact that my family’s military service has a big place in my heart influences much of where the root of my teaching stems from. However, it is also the interaction from the lovely souls I’ve met who have directly benefited from practicing yoga in their service. It is the people like this that fuel my passion to offer these sessions & to always continue the work I am doing to develop more programs in this field. I truly thank you for your service, dedication, & openness!

The best part about yoga is that I’m allowed to be present in the moment, with my breath. So often, I have a to-do list a mile long and while I’m tackling the first few, many more tasks are added. I have to track past actions for 65 people and forecast their capabilities. It’s a lot to juggle. At least with yoga, I take time to set all that down.

- A. Golindano, US Army

Yoga helps me settle into myself. Sometimes I just need to refresh and regroup. With so much going on, and being pulled every which way with work and personal life, I have to take that time for myself. Yoga gets me there.

-E. Ramos, US Coast Guard

I look forward to bringing more Veterans sessions, working more with Veterans Yoga Project , & I am working on a project to bring a regular class to the YMCA of Lansdowne, which is local to my community. If you are a Veteran or know of any Veterans who could use yoga as an alternative for healing & could benefit from the practice, please contact us at your earliest convenience. Any collaborations or partnerships are welcome.

With greatest gratitude,

Lee-Ann

Back to School, Back to the Basics.

It’s that time of the year where many of my students are getting back to school. Summer is coming to an end & a new journey awaits. You’re ready to embrace a new daily routine, gather all of your school supplies, get some fresh gear, organize your things, move into a new space, & mentally prepare for whats to come. Have no fear, you got this! We all get those butterflies when its time to start something new. Whether you are in grade school moving onto the next grade, going back to grad school as an adult, or even a teacher in the classroom, we all can get overwhelmed by the change & transition.

As a yoga teacher, one of the most common things students come to me with is trying to find peace in times of transition. How can you #findyourzen when it seems as though your world may be turning upside down? It’s not always the negative things that can stress you out the most; it can also be something you are so happy & excited about, like starting a new school year. The idea of change can be daunting, especially if you are used to doing the same things everyday. You are changing your routine. Maybe that means you will be waking up earlier than usual, or eating on-the-go, or staying up late at night to study, or changing your workout schedule, or meeting new people. Whatever it is, it is a change. Recognizing that change is coming & preparing for it can help you ease into the transition smoother.

Here are a few basic back to school tips:

1. Drink more water — Staying hydrated is so important, & I can’t stress it enough. And if you think you’re drinking enough H2O, you’re probably not. I’m sure you have heard of the 8x8 water rule, but if you’re physically active (which means you’re probably sweating more water out), then you should increase your intake. Not only is staying hydrated great for your physical being, your skin, your energy levels, & overall performance, but your brain is strongly influenced & dependent on hydration. “Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function” (Healthline). After a relaxing summer with time off, your brain is going to be on overload with school starting, so this is when its most important to nourish it. Keep a water bottle in your school bag, & keep filling it up throughout the day. I even have an app on my phone that reminds me to hydrate called Plant Nanny. I highly recommend it & its a fun way to keep track. Now drink up!

2. Balance— Balance is key to staying healthy. Balance your time wisely with making sure you complete your assignments in favorable time. Easier said than done, but procrastinating can have a huge effect on your stress levels. Know your deadlines & balance your timing to avoid the panic, for your own sake.

   Balance what you’re eating & when. Finding healthy snacks that will keep you nourished on-the-go, like fruits & vegetables, will help refuel your body throughout the day. Here are a few healthy snacks recommended for school days ( for kids & adults) — Healthy School Snacks from Southern Living. Balance your meals to make sure you are getting what you need from each food group.

   Stay active & balanced with exercise. If your days are jam-packed with school work, try walking or biking to school rather than driving, taking the stairs instead of the elevator, or doing yoga to unwind at the end of your school day. It’s all about balance. Just making a small effort to find balance will go a long way.

3. Rest — Change can take a toll on your body & mind. With school starting, you may not be getting the same amount of rest that you were getting by the pool over the summer. Vacation is over, but your body still needs some relaxation. Even if you have long days at school & aren’t getting as much sleep, still try to find a way to rest your body. Resting can be as simple as taking a seat on bench & listening to music for a few minutes in between classes. If you’re stuck inside all day, go outside, get some sunlight, & give your brain a rest. If you workout multiple days a week, take a day off to rest. Cat naps kept me going in school, even if it was napping for just 20 minutes, it gave me a jump-start & a refresh to carry on with the day. Dedicate some downtime to yourself after a long day, even schedule it on your calendar. Maybe its a movie night, social dancing, or enjoying dinner with friends. Feeling burnt out or exhausted is never healthy for you. Rest is restorative, & you always deserve it.

4. Have Fun — Yes, I said it! Just because you’re in school, doesn’t mean you can’t have fun! We all have goals & getting there is important, but let’s have fun along the way! When you’re preparing for school to start, grab some fun supplies —like notebooks with your favorite movie on the front, a book bag that fits your style, a cool laptop/tablet cover, unique stickers to put on your water bottle, a koosh ball for your desk, colorful pens, a personalized pouch, etc. Stores like TJ Maxx & Home Goods have great discounted school supplies, consignment shops are good for finding random treasures, or take the DIY approach to create something special. Theses little hints of your personality will add a spark to the things you use daily. They may also spark up conversation with classmates & potential new friends who share the same interests as you. Be open to meeting new people in your classes. It’s always more fun when you have someone to chat with about assignments and/or study with. You never know if one of your classmates could become a lifelong friend. Set study/work times at your library or local coffee shop so you have a new & different environment to work in. Find ways to have fun with everything you do!

Congratulations to you on a new school year, a new chance to become just what you want to be, a new chapter in life! Share your back to school experience with me! Are you starting a new grade, a new school, a new program this year? If you’re a teacher, let me know if Two Hearts Dance & Yoga can make the school day more fun for you & your students. School visits are my favorite! I’d love to hear more from you all in the comments below or send me a message!

xoxo,

Lee-Ann

Heart to Heart: Meet Alyssa Nolfi

Since last July, I have had the pleasure of working with Alyssa Nolfi for dance audition prep through Sideline Prep . She was enthusiastic about working on & improving her overall dance technique to prepare for auditions for the local Philadelphia dance teams. If there’s one thing about this girl from Philly, she loves her Philly sports teams! Rooting for the Eagles & the 76ers has all been a part of her upbringing. She is passionate about dancing & her goal to become a professional dancer as well. Alyssa shares, “I love the aspect of not only living in one of the many major cities in the world, which I feel like best suits me & my lifestyle, but also the fact that I am so close to many other major cities including New York, which has plenty of opportunities available in areas that I am interested and have a background in, such as dance, modeling and fashion.”

Recently, Alyssa came to me with another big goal she is working to achieve. She dreams of becoming a dance major at the University of the Arts & continuing to work on her craft. The dance program at the University of the Arts is a top-rated program with “one of the most diverse undergraduate dance populations in the country”. Students attending the university are able to learn from some of the finest dance professionals in the game & gain experience through the rigorous curriculum that includes dance training classes, choreography development, and performance experiences.

The process of becoming a dance major, like at many other schools, requires an applicant to perform an audition piece. Having been a dance major at the University of Maryland, I am pleased to be able to offer my advice & support through her journey. We have been working together on the audition piece, as its most important to me that it reflects her strengths and overall movement style on the dance floor. Choreographing dances is one of my favorite things to do on my own, however, with an audition piece, it specifically requires finding a sense of ownership from the dancer & collaborating to reach that. My goal is for the dancer to feel confident when dancing this piece, to showcase their talent & abilities, & for the dancer to feel as though the movement translates well into their body where they can make it their own. Working together has been a great a part of this process. Its not just about practicing the movement, its about embodying it & performing it on a larger scale.

Alyssa states, “Dancing has always been one of my biggest passions since I was a little girl & started classes. It has remained that way ever since. It also is a big stress reliever for me & helps with my anxiety when I am having an off or bad day. I can just go into a studio & dance. It helps me feel better. I love that dance, not only allows me to express myself in a creative, artistic & unique way, but also that it allows me to showcase my passion & talent.”

As a dance teacher & choreographer, I am always elated to hear when dance becomes a healer. It is not just about the physical activity, but the holistic wellness that it promotes. I find myself feeling the benefits of this when teaching as well. Alyssa has also expressed that dance auditions have been a challenge to her mentally, as it can be difficult to retain & stay focused when placed on the spot. Many dancers can relate to this sense of “blacking out” or not remembering what you are doing in the moment, some say its the adrenaline rush, but it also can happen to just about anyone when placed on the spot, whether its giving a presentation to a group or just being the center of attention at an event. Addressing that this exists within, identifying the anxiety trigger, & working on deepening concentration through mindfulness & meditation practice is also a part of her process that we continue to work on together so that she feels more comfortable at auditions. She actually just landed a job with All Around Entertainment, an entertainment company based in the Northeast, which is a great accomplishment & really shows her progress toward her dance dreams!

Alyssa will audition for the University of the Arts dance program in August, & I am looking forward to rooting her on every step of the way. The journey is always most important, & she has committed to “trusting the process” & staying on the path toward success through hard work & dedication. Best wishes to Alyssa!

xoxo,

Lee-Ann

Heart to Heart: First Dance with Erin & Scott

It was an amazing time choreographing a First Dance for Erin & Scott wedding, which took place recently in May. When Erin asked me about the dance back in August 2018, I knew I had to be a part of their special day. It is always a pleasure to create a magical moment for a wedding couple. With every wedding dance I do, I find something so enchanting about the connection the couple has. Learning to dance together is about coordination, working together, and trust, among other things. Not only are you trusting the person you love to not step on your feet (haha), but you are trusting them to take good care of you in the moment. To cherish that face-to-face time, to be present, to devote time to practicing together, to building a memory that you will share always. That is just what this couple did during each rehearsal, and I find that to be one of the most special things you can give to someone; your time and attention. Busy with work, wedding planning (which is a full-time job itself), and beautiful little baby, this couple set the time aside to do something together, dance. I always am in awe watching how couples get closer through dance, and how it becomes such a special addition to their big day.

Erin and Scott had a clear vision of what they wanted even before starting rehearsals. This dance was going to be surprise to their family and friends. They were both overjoyed to do this dance for their wedding day. I even had to keep the secret from a mutual friend who was also in their wedding party, which made it exciting for me as well. I always find it so fun to work with a couple who has so much passion for each other. Not ever having been dancers, or so they say, they were so dedicated to learning the movement and coming together to make it happen. As a dance teacher, my goal was to give them movement they both enjoyed and had fun doing. I was open to suggestions and they were open to the choreography I offered, which made it easier to come up with something that was their style. The songs they chose really meant something to them, which brought it all more to life. The first song they chose “Who I am with you” by Chris Young had them starting off with a sweet and meaningful slow dance. It was also a lead-in to trick their guests into thinking they were just doing a simple first dance. Little did they know, the music would switch completely! With a sound of a record scratch, the next song cut in, “Dashboard Light” by Meatloaf, with swing-inspired choreography with partner dancing and holding hands while they spun around each other. The fun continued with the song “I’m Gonna Be (500 miles)” by The Proclaimers. This was Scott’s time to show off his dance moves to his lovely Erin, getting down on one knee, and a chance for the guests to sing along to this fun song. Just when you thought it was over, the music changed to “Can’t Stop the Feeling” by Justin Timberlake. With a body wave and hands in the air, the couples faces really lit up during this dance. A little footwork, shimming and sliding their way across the floor went a long way as “it’s the magic, it’s the magic, it’s the magic” built up to the end of the dance. Ending with a kiss, the couple really ended the dance with a bang! The dance showcased who they were and brought so much fun and joy to their wedding celebration!

In watching the video of them dancing at their wedding, it really brings it all full circle for me. Two people who love each other, having fun on the dance floor surrounded by family and friends cheering them on; that’s what its all about on a wedding day. Their guests were surprised and you can tell they were so into the dance. This is why I love what I do. There’s nothing more satisfying to me as a teacher then watching a moment of pure bliss and enjoyment from dancing and having a great time. I especially love this about first dances. It really captures the joy of the wedding. This is something they will cherish for years to come and a memory for their wedding guests to share.

Congratulations Erin & Scott, and may you continue to always have fun together!

Essential Oils for Yoga/Meditation/Life

I have had quite a few questions come my way about essential oils and how to incorporate them into yoga practice. I have personally found essential oils to have a really positive impact on my yoga practice and meditation, as well as my every day routines in life. I have started bringing them into a select few of my yoga classes. Of course, I always ask permission to introduce this into the space, and I recommend that any teacher does the same to be respectful of the allergies and/or dislikes of students. However, I have found overall that essentials oils have greatly enhanced my practice— so much that I have added them into every day routine. I have found myself taking them to the office with me, packing them in my travel bags, and using them around the house. Here are some of the essentials oils I use the most. I hope you find them to be just as pleasing as I have.

Lavender: Lavender is probably one of the most popular and most used oils during any kind of yoga, meditation, massage, relaxation practice. Its got a calming nature that translates positively across the board. However, I like to use it as a base for mixing with other oils. For example, I often mix it with lemon or orange citrus oils. This still gives the relaxing element, but the citrus brings a refreshing and neutralizing property. I often place a few drops of lavender and lemon onto a scarf or light cloth and waft it through the room before I start teaching a yoga class. This refreshes the room for the students and rids any stagnant or negative energy.

Angelica: This oil is my holy grail. Its often described as the “oil of angels”. Its got a calming element to it but I just love the way it smells, almost like an earthy, woody, flowery smell. It comes from the angelica root. It opens up the respiratory airways and can be used as topical. I use it when I just need a boost of grounded and open energy. I like to use it in the morning, maybe before a work meeting, or before I start teaching a yoga class because it brings me openness to share with others. I like to dab it on chest because it does have the respiratory healing factor to it.

Clary Sage: Known as the “woman’s oil” because it has historic reference of relieving menstrual pains and aiding in pregnancy and child birth. It can be applied directly to the abdomen for this. I use it because it is a natural antidepressant, so it uplifts. I’ve recommended this to many friends and colleagues who are feeling down or just not themselves, especially during a cycle time. It can really be helpful, especially when diffused.

Panaway: OMG this oil is a go-to for me after a long day. It is known to be an ultimate relaxer, especially after being active. Its recommended use is during or after physical activity, so I like to place it on my forearms during my yoga practice, so that I can achieve the release I am intending. I also like to diffuse it after my yoga practice or after a long day. Its great before bed and even while sleeping to totally enhance your rest.I put it on the back of my neck before bed, I diffuse it, I sprinkle it around, I just love it. I highly suggest this one for anyone with a busy lifestyle, moms with kids who are getting ready to be put to bed, and anyone who wants to enhance their resting time.

Additionally, I recommend an all natural cleaner for yoga mats that is nontoxic and safe. Your mat needs protection to keep it clean without damaging it and to rid it of germs. You sweat on it so have your feet & hands all over it, keep it clean! I’ve been using Thieves Cleaner by Young Living for my mat. I also use it for countertops and the floors around my house. It has essential oils infused in it. It’s safe especially on a yoga mat so you are not absorbing chemicals into your skin, but also safe for kids and pets around the house.

I sure hope these recommendations will come in handy for you. Of course, do what works for you always, and be sure to find the oils that work best with your liking and body chemistry. There are always other things to try, but this is what I find most helpful for me. If you have any that you just absolutely love, feel free to share it with me below!

Lastly, I am a big fan of Young Living Essential Oils! They are a wholehearted company with a “Seed to Seal” commitment for providing the best quality. They are 100% pure oils, no additives, and concentrated, so a little goes a long way. I don’t just buy any oil in the store. You can always purchase any of these oils and other natural products directly through me — www.myyl.com/lovelee825 . Let me know if you need help and/or want to hear about deals with these oils! I got the hook-up! ;)

I am happy to answer any questions you have. Enjoy your oily goodness!

xoxox - Lee-Ann

Humbled & Grateful

Here’s a secret— Sometimes when I’m teaching class, I go stand at the back of the room & I take a moment to watch the beautiful dynamic of students who decided that it was important enough to show up on that day, who took a step further by choosing to sign up specifically for my class. I wonder; what brought them here, to this space, with me? And how did I get so lucky to be here anyway? I tell you, a few years ago, I used to go to@kathrynblessington‘s yoga class, set my mat near the back, & imagine what it would be like to be a yoga teacher. What it would be like to have a room full of students who are guided through their own practice by a single voice, a cue for an inhale, a shift into warrior 2, & a driving energy that brings them to practice no matter the journey their on. The practice is always teaching something, I am just the guide. I am humbled & grateful every single time I get to step into a room & hold space for someone who is making the conscious effort to care for themselves, to show up on their mat, & to carry out the practice. We all come from a different place with a different reason, yet we share the same intention to be there for this practice.