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Dance General Fitness and Well–Being Online

6 Online Platforms to Keep You Moving & Smiling

January 13, 2021
5 online classes to keep you moving and smiling

Happy New Year, Movers!

The last couple of months have been so varied. Since my last post in September, I was actually swamped with working in the studios; then I went to California for the holidays; now I’m back in London and house-bound!

With that said, I want to share what’s been helping me stay sane, mobile, and happy during London’s lockdown #3. We all know it’s easy to forget about our body and mind, so check out these wonderful online classes.


GAGA PEOPLE/DANCERS – TEL AVIV | BERLIN | LONDON

Natalia Iwaniec – Gaga Teacher
I quickly learned that I love starting the week with a Gaga class on Monday mornings. Since these classes have been online, they’re only operating as 30-minute classes but not to worry, you will still get the full benefits of a Gaga class – fluid, three-dimensional, bone shaking, wild, and soft movements. You’ll also get a good sweat!
Gaga People. Dancers.
Tanzfabrik Berlin Schule
Gaga People / London (TBA)

LITTLE YOGA SPACE – LISBON

Katrin Heuser & Arina Holm Joensen – Founders of LYS
I’ve just taken Katrin’s Thai Yoga Massage Intro Workshop last Sunday and it was such a treat! We spoke about energy, intention, and attention. An important theme as most of us are mainly at home or, perhaps, working harder than ever. Kat’s studio offers many classes including yoga, pilates, online retreats, and much more.
Daily Online Classes
Workshops & Events
Courses & Programs

LINES DANCE CENTER – SAN FRANCISCO

Teachers Left to Right: LeeWei Chao; Adji Cissoko; Maurya Kerr; Daiane Lopes da Silva
These classes are more than Ballet. Forget what you know and experience a dynamic and full bodied approach to the Classical form. Being that LINES Dance Center is one my former stomping grounds, having access some of the most knowledgeable teachers on the West Coast is something everyone should also take advantage.
Open Classes
Guest Artist Master Classes
Workshops & Events

BAEFIT – LONDON

Helena Dowling – Personal Trainer & Body Coach, Dancer, Actor
Oh yes. Helena’s classes are the ultimate ‘spirit lift’. Her classes range from HIIT to Primal Pilates – with and without weights. This working performer gets you working out through her ecstatic personality. I’ve done these classes during the first national lockdown and boy did I see a difference in my body. Open to all levels.
First class free! Just mention The Movement Blog 🙂
Follow & Contact Helena

MINDWALK YOGA – VIRTUAL

Zakiya Bishton – Founder
I came across Zakiya’s Instagram a little while ago when she was due to cover one of my classes while I was away. Zakiya’s social enterprise and virtual-only studio has quite a lot to offer. From free classes to wellness retreats for Black women – the main vibe is about relieving stress, anxiety, and trauma. I’m sure we can all get on board with that!
Self-Practice Videos
Classes & Courses
Corporate Courses

STRONG LIKE A MUTHA – GLASGOW

Lyndsey Roberts – Founder of SLAM, Dancer, Coach, Mother
I’ve been following my former colleague, Lyndsey (from London Contemporary Dance School) from afar. From the opening of her fully equipped studio to the comprehensive online platform she’s today. From pre-natal classes to strength, nutrition, and overall body positivity, this is a ‘one-stop-shop’ for every body.
Daily Classes
Online Personal Training
Prenatal Support Group


I have a lot more to share, so consider this ‘Part 1’ <3

Dance General Fitness and Well–Being Interviews the Gyrokinesis Method

Kayla Harley: On Health, Identity, & Making Things Work

July 24, 2020
kayla harley dance gyrokinesis wellbeing wellness

I met Kayla way back in the day during our time at the LINES Ballet BFA program in San Francisco. I had also picked her to perform in my Senior choreography piece, so from working with her in this way, I always knew she had something special to offer.

Flash forward 10 years, I was right. She has become the embodiment of her ideas and experiences, from Dance to GYROKINESIS® and now healing. She also provides and offers tremendous support for the movement and wellbeing community with retreats, podcasts, and more.

Naturally, I wanted to know more about the work she’s doing now and catch up a bit from the last decade. I was also particularly curious about her experience as a mover and trainer of color. Here, we speak about the last few months in the U.S., what we’d like to see in the future, and what we can do about it now.

This is her story.


Follow Kayla’s Work

BeeBodi Marketplace

@beebodi & @thegkbabe

Bee Bodi Talks Podcast (iTunes)

“Awaken Your Body” (YouTube)

Dance General Fitness and Well–Being

A Journey Back to Dance #8: Listen to the Body

June 4, 2020
journey back to dance: listen to the body the movement blog london uk

Listening is a virtue, especially for the body. There’s no need to force the body into shape; let’s nurture the body instead.

In a time where we’ve been physically confined (and mentally for some of us), we now need to start wiggling our nervous system a little bit as we re-emerge into the world.

The body holds all kinds of muscular restrictions formed from memory, habits, mental and physical trauma, stress, etc. To truly feel the body, we must learn how to listen. Thus, we should turn to somatics for guidance.


Although the idea of body listening is not necessarily revolutionary or ground breaking, it is, nevertheless, a concept that has been under-emphasized in the dance technique class and should be revisited.
– Rebecca Enghauser

5 Components of Somatic Approach –

(1) Spatial-Perceptual,
awakens the senses and prepare the body and mind for learning. One way of accomplishing this involves the use of improvisational structures within the technique class, rather than just “see and do” exercises.
(2) Kinesthetic,
the examination and processing of information the learner receives from doing movement.
(3) Breath,
affirms the dynamic state of the experiential moment, as each person tunes inward to listen to each inhale and exhale. Breath can be a very powerful way to build and retain concentration, endurance, focus, and flow in the dancing moment.
(4) Eco-Somatic,
accounts for the whole person, not excluding the environmental context in which the person lives and moves.
(5) Creative,
acknowledges that a dancer’s technical training should include opportunities to hone his or her creative skills.
Source: Enghauser, Rebecca. Developing Bodies in the Dance Technique Class (2007).

We can use aspects of this approach in our own time or even while we’re taking class. Here are a few methods that specifically uses a somatic approach that’s geared for dancers and movers alike:

GYROKINESIS®
Dance Improvisation
Gaga People/Dancers

Happy Moving <3

General Fitness and Well–Being Travel

Fitness & Wellness Travels – Vietnam

July 27, 2018

In April last year, Rob Jackson and I explored Vietnam from Ho Chi Minh to Hanoi (and beyond). Here are some great reasons why Vietnam has a lot to offer in staying fit and eating well.

>> Queue: Onra’s Chinoiseries <<

EAT WELL

health travel fitness vietnam the movement blog kindall payne

Vietnam’s Word Magazine

First of all, Vietnamese cuisine includes some of the healthiest ingredients on the planet. From the ever popular Phở to its abundant rice based dishes, this cuisine wonderfully caters to gluten, wheat, and diary free diets.
Fresh herbs and spices are also used extensively throughout – lots of mint, cilantro, ginger, lime leaf, cinnamon, turmeric, the list goes on. You’ll often get fresh local fruit as dessert over sugary pastries. Best of all, fresh food is available everywhere.
However, if you want to maintain a clean diet, you’ll need to (obviously) avoid ingredients like: condensed milk, famously in the intensely strong Vietnamese coffee; anything fried/deep-fried; and fruit concentrates.
In a cafe, I found a gem of a magazine called Word – it’s like Vietnam’s own Time Out. Rob and I also found some outstanding places by asking the people we came across. I highly recommend Quan An Ngon restaurant and asking for a good Bun Cha spot.

STAY FIT

health travel fitness vietnam the movement blog kindall payne

GYROKINESIS® on An Bang Beach, Hoi An, at Sunrise

Particularly in Ho Chi Minh and Hanoi, yoga studios are almost everywhere with most of them offering classes and retreats in English. A simple Google search will do, or have look around cafés nearby.
Even in April it was already too hot by 9AM. The remedy is to wake up at sunrise (when the rest of the locals would do their exercises) or an indoor workout. If I were a ‘morning person’ I’d choose the morning option every time because the sunrises were absolutely out of this world.
Of course doing GYROKINESIS® on the beach was the best, but I also thoroughly enjoyed using the Nike Training Club App. Falling lucky with ample indoor space in my BnB’s, there was usually enough room for a full workout plus a mini-Barre class.
My all time favorite activity was hiking and swimming through the beautiful Hang En Cave (3rd largest in the world) with the incredible Oxalis group. We then ended the trip with trekking around Sapa’s rice fields. I’ve never felt so alive!

With all the soups, trekking, and hot weather, you’ll be fit and well without even trying.


More in Vietnam

How To Eat in Vietnam

Yoga Retreats

 

Dance General Fitness and Well–Being Tips

A Journey Back to Dance #7: Improving Technique

February 25, 2018
a journey back to dance improving technique again kindall payne

Getting use to your own body after time off might take some patience. Thankfully we have the visual memory and muscle memory systems to help us return, but how else can we continue to improve technique in the present body?


a journey back to dance improving technique again kindall payne

“Technique” is thus understood as the skills experienced in practice and inscribed into one’s own world of understanding – Jenny Coogan, Practicing Dance: A Somatic Orientation.

Practice

Depending on what style of training and/or performance, it’s often through consistent practice that a technique or style becomes enhanced. This may mean that practice can create a fuller understanding and meaning to the work both physically and mentally. Therefore the goal with practice is to explore, especially the challenges.

Move 

Move the body as it is today, right now. When this happens there isn’t time to fixate on how we pliéd, jumped, or pointed our foot in the past. When returning to a technique, this is the time to move and listen well with the mind and body.

Feel

With having past experiences in a particular technique or style, it might be tempting to just go with the motions. How can we continue to generate new feeling and new meaning in our movements? Using imagination, small tasks and goals are very useful. Never allow the mind and the body to become unresponsive to feeling and challenges.

Inquire

Ask questions amongst your teachers, peers, and colleagues. Also maintain an inner dialogue which can help with problem solving when learning or rehearsing something new (or old). This inner dialogue could also help with maintaining curiosity and a fresh outlook.

Enjoy

The process of practice and improving don’t really end. Therefore, it’s pertinent to enjoy the process. For some of us, this can be difficult as progression and improvement are hard to see with our own eyes. Think about what elements that you’ve enjoyed within a class, performance, research development, etc. Do more of that!
General Fitness and Well–Being

The Importance of Stretching Correctly

January 22, 2018
the importance of stretching correctly

Most of us stretch when we wake up in the morning or when we feel stiffness in certain areas. However, we should make stretching a part of our daily routine.

Whether you’re an office worker, runner, or fitness enthusiast, here are a few reasons on why you should be stretching correctly.


the importance of stretching correctly

To Improve True Flexibility

Forced stretching leads to opposite effects of stretching. If you’re just beginning (or just really tight) and find the muscle(s) not wanting to release, first relax into it instead of forcing the stretch. Only go as far as you can.
Relax and release a little at a time with every exhale (passive stretching). This way you’ll work with you true stretch and see more of an improvement in your flexibility. In fact, there are many types of stretching, choose the one that will work for you.

To Avoid Overstretching

Reduce the chance of injury from overstretching. The main reason to stretch is not only lengthen the muscle but to create more space in your joints and ligaments so there is less impact and so the bones can rotate properly to maintain appropriate range of motion.
Take one day at a time, and be careful not to go beyond your limit. Each day will be different. Know the difference between when you’re pushing yourself safely and when you’re over doing it.

the importance of stretching correctly the movement blog kindall payne

To Release Deep Muscle Connections

When stretching is done correctly and frequently enough, those aches and pains in deeper muscular areas can finally begin to release. Why? This is because deep muscle connections are all intertwined with each other. The psoas muscle, which connects to the lower back and top of the hamstring) is fantastic example of why the body needs to move and stretch as an entire system.

To Stretch Right for Your Body Type

Every type of body is unique and every type of body will need slightly different stretching techniques. Pay attention to your range of motion each day and where soreness and tightness may lie. Being aware about what your body needs each day will set how you perform, exercise, cool down, and stretch. Listen to your body and stretch mindfully.

Want more tips? Read this:

Tips for Working at Home

Ways to Release Tension

General Fitness and Well–Being Tips

Tips for Working at Home

November 8, 2017
sit up, stand up, and move tips for working at home the movement blog kindall payne

Are you an office worker, freelancer, self-employed or ‘digital nomad’? This one’s for those who tend to sit for long periods at a time on a laptop, desktop computer, and phone. Let’s talk about finding good posture while on our gadgets.

I spend a lot of time blogging and looking for freelance work online, so I can definitely relate. Here’s some useful tips to help us sit up, stand up, move and, most importantly, work more efficiently.

sit up, stand up, and stretch tips for working at home the movement blog kindall payne

Try to Sit on the Floor

Sitting on the floor allows the body to readjust and be in its natural form. To adjust the laptop height, use a few pillows. You can also sit on a pillow or put one behind your back. Folding the legs (as pictured above) can help release the hips and keep the knees healthy. If you’re leaning against a sofa, during break you can lean back, creating an arch in the spine.

Maintain the Head Over the Shoulders

The skull is one the heaviest points on the body. When the skull is no longer supported by your spine, it creates stress and impact on the neck. Forward head posture and rounded shoulders are one of the most common postural deviations, but can be avoided when repositioning the head to balance on top of the skull. To allow the head to be supported by the spine, change the height of the computer screen to eye level. Just prop a few books under the laptop.

sit up, stand up, and stretch tips for working at home the movement blog kindall payne

Stand Up Correctly

 Something as simple as standing up is a great way to give the hips and legs a break from compression. However, standing upright can be tricky. First, readjust the height of your computer screen to ensure proper head-spine alignment. Make sure your feet are comfortable with or without shoes. However, don’t stand too long, it’s best to alternate between sitting and standing every 1-2 hours. This helps the body to keep moving.

Mobilize the Hips

Lie down on your stomach, and bring yourself upward with your hands by the shoulders so that the hips are off the floor, like in Upward-Facing Dog Position. Relax the ribcage downward and bring the belly button inward to support the lower back. This position can help to recover the body from a constant frontal, folded position. If you would like to stretch more, come into a Lunge Position. Send the tailbone toward the floor and gentle engage the abdomen.

sit up, stand up, and stretch tips for working at home the movement blog kindall payne

Unlock the Jaw and Neck

 Treat yourself with a few minutes of self-massage starting with the the large jaw muscles then work your way around the muscles around base of the neck as well as the bones of the face.

Mobilize the Wrists

Especially after typing/working for hours on end, the hands often get left out. Clasp your hands together and straight your arms forward with the palms facing outward. Next, bring the clasped hands together and roll the wrists around, alternating each way.

Blink the Eyes

The eyes becomes fatigued when they become dry. The eyes become dry when there isn’t enough blinking happening. When we stare at a backlit screen for long periods time we often don’t blink enough, causing dry eye and blurriness. It may also be useful to make the text larger.

Go Upside Down

Or partially. Try a gentle spinal flexion roll down from the standing position is easy yet effective. Allowing the torso to be upside down releases tension from weight we carry due to gravity. Begin standing in a neutral, upright position. Slowly roll down, knees slightly bent. It’s OK if the hands don’t touch. Reverse the direction, with the chin into the chest until fully standing.

sit up, stand up, and stretch tips for working at home

Incorporating these intermittent sitting, standing, and movement strategies every 20-30 minutes can help you work more efficiently, longer, and with more ease. Remember to take real breaks.

Set a timer if needed. Perhaps encourage your colleagues around you to do the same. We only have one body, let’s take care of it.


Other Useful Links

Computer Work Doesn’t Have to Be a Pain the Neck – NYU

Computer Desk and Stretches – UC Santa Cruz

Damaging Effects of Forward Head Posture (PDF)

Correct Sitting Posture: Sitting at a Desk

General Fitness and Well–Being Guest Posts

How to Use a BOSU Ball to Strengthen Your Core Muscles by Daniel N. (GUEST POST)

October 2, 2017
How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.

How to Use A BOSU Ball to Strengthen Your Core Muscles

Daniel N. is the “Fitness Crab“, a Toronto-based fitness coach and yoga instructor. He’s been helping his clients improve their health and set up their home gyms for over a decade with incorporating the BOSU Ball.

Daniel believes that BOSU balance trainers are a must for any home gym as they are the perfect warm up exercise, and a great low impact cardio workout. He also teaches people how to achieve ideal form with bodyweight exercise as well as machines like rowers and climbers. Read Daniel’s explanation and workout plan on the Bosu Ball.

Enjoy your workout!


How to Use a BOSU Ball to Strengthen Your Core Muscles

A BOSU ball does not look much like a piece of fitness equipment but it is a multipurpose physical fitness tool. It is great for core strengthening since it forces you to enhance your balance and stability. However, if you are beginner, you might want to do these exercises without a ball first. This way you will get a feel of the movements.

What is a BOSU Ball?

A BOSU ball looks like the bottom third or fourth of a large round ball. It can be used in a number of physical fitness movements with either the flat side or rounded side facing up. That is why it is called BOSU meaning “both sides up.”

What is the Core?

The main area of the core is made up of rectus abdominis, inner and external oblique, erector spinae, glutes and hamstrings. The main role of your core muscles is to keep you stable. Therefore, whenever you have to compensate for stability, your body is working the core. So whichever way you use the BOSU ball (with the dome part or flat surface facing up), it offers a very unstable platform. This makes your core muscle into continuous compensation.

How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.


Reasons Why Working the Core is Essential

If you fail to work your core you might:
  • Experience lower back pain
  • Have bad balance
  • Postural distortions
    (rounded shoulders, excessive lower spine curvature or external foot rotation)
  • Weak glutes can cause your femurs to rotate outward. This effect moves to the feet and does the same thing. This is the reason for duck-feet.
  • A strong core keeps your back erect when sitting and standing.
    The core muscles also help to remain upright for long when riding a bike. For example, when riding a bike up a hill, you will struggle miserably when your core is weak and experience lack of stability. This is because you need power to push hard as you climb the hill. 
    Moreover, power is important when performing martial arts, playing sports like basketball and football where you need to make hits, fend off opponents, and maintain stability at all times.

How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.

Pushup. Source: Healthy Plan by Ann


Exercises to Perform with a BOSU Ball

Pushups

I am sure you already know how to do a pushup. So rather than placing your palms face down on a flat surface, you will grab either side of the BOSU ball, with the curved side on the floor. As you push up the same way you do your conventional pushups, your stability will be greatly tested. Several parts of your body will be receiving a workout at the same time. These include your arms, your lower back, your abs, and other core muscle groups. Carry out sets of 5 to 10 repetitions.

Arm and Leg Raise

Place your BOSU ball with the flat surface facing downwards. Sit down in front of it, and gradually lean back. The BOSU ball should support your lower back. Gaze at a place high above you and at the same time lift your right leg and left arm. Keep both your arm and leg straight and bring them together if you can. Do 5 to 10 reps, then lift your left leg and right arm and do the same.

Balancing Exercise

Position the BOSU ball with the round side down and step on it. You will instantly feel your core compensating in order to give you stability. While at this position you can carry out toe raises, squats, and barbell curls.

Plank Crossover

With the flat side up, grip the sides of the BOSU ball, and hold a plank with your arms extended. Take your left knee to your right elbow and draw it up all the way. Go back and forth for 30 to 60 seconds. Do the same with your right knee.

How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.

Plank Crossover. Source: YurielKaim.com


Side Plank Hip Drop

With the flat side down, do a side plank on your right side by balancing on your elbow. Your shoulder and elbow should be lined up. Stack your legs together and push your hip high up. Drop your hip and return to the starting plank. Do this for 30 seconds on both sides.

Dumbbell Crunch

With the curved side up, sit low on the BOSU ball. Hold a 3 to 10 pound dumbbell in both hands and extend your arms behind your head. Without arching your back, keep your core tight and pull your belly button to your spine. Crunch up like you are reaching for the ceiling while maintaining your arms in a straight position. Return gradually, extending your arms backwards every time you come back down. You will feel your abs shake on the rear side which is a good sign. Do this 25 times.
– Written by Daniel N., Certified Trainer, Yoga Instructor, and Health Coach

How to Use A BOSU Ball to Strengthen Your Core Muscles

Contact Daniel:

Fitness C.R.A.B.

Email: DANIEL@FITNESSCRAB.COM

Phone : 647-905-0942 (Toronto, Canada)



Previous Guest Posts

Breathing and the GYROTONIC® Method by Lucia Vergnano

Benefits of Yoga on Anxiety and Depression by The Klinik Blog

Dance General Fitness and Well–Being the Gyrokinesis Method

5 Reasons Dancers Should Take the GYROKINESIS® Method

March 26, 2017

I’ve only been teaching the GYROKINESIS® Method for the past year, however I’ve been using this method in conjunction with my dance training for nearly 10 years now. Here are my top 5 reasons why you should take the Gyrokinesis Method too.

The Gyrokinesis Method has been one of the only methods (along with the Gyrotonic Method) to truly address my tightness and weaknesses, which has helped me to move efficiently over the years.

5 reasons why dancers should take the <span class=

  1. No equipment needed!

    Dancers can use this method as a vital part of their warmup and preparation before class and/or performance. All you’ll need is floor space and a place to sit comfortably with the feet on the ground. Movements in this method range from spinal motions to a killer abdominal series. There’s also a self-massage protocol called Awakening of the Senses, which revitalizes the body from the head to the toes.
    Its specific breathing patterns, can help calm not only the mind but release tense, stubborn muscles and, of course, can be practiced anywhere in combination with the exercises. These breathing patterns allow the body to engage properly in movement without overworking and create more energy with strength and release simultaneously.
  2. Not your typical group class.

    Gyrokinesis sessions are often taught in group classes, and you won’t have to break the bank. Usually classes aren’t too big (up to 6-10 people) but it can depend on the studio. These classes are often taught in a circle or semi-circle so there’s more space to move and have the opportunity to see the movements and instructions from the trainer.
    This is unique and beneficial because the class can actually move as a group, an entity, without that completive feeling. In addition, you’re getting all the principles you would get in a private Gyrotonic equipment class – win/win.
  3. Get to the root of the problem.

    Imagine a place where you’re able to achieve those things that allow you to lengthen tense muscles and strengthen weak areas simultaneously with more ease and awareness while being able to see and feel improvements within minutes.
    How? Well, methods like Gyrokinesis use the body’s anatomy in the most natural and organic way for it to be moved (i.e. the spiralling concept). We want to create space in the joints as much as possible before we move, continuously. With that comes muscular length, strength, alignment, and suppleness – some of the methods’ main principles.
  4. Increases pelvic mobility.

    Pelvic mobility and range is highly significant for movement (along with core stability). In dance, the pelvis is constantly being challenged and fully utlized, which could develop into fatigue and ‘overworking’. Maintaining this kind of strength is difficult and so the hips will need some sort of recharge.
    Furthermore, the Gyrokinesis Method focuses heavily on range of the pelvis (like in the Arch and Curl) and how to release its attachments to improve posture, alignment, and reduce back pain. Exercises are based sitting on a chair so you can safely mobilize the pelvis and spine. Great for those who spend a lot of time building websites and networking online.
  5. Move without pain.

    Dancers must learn how to maximize their movement potential without compromising the body or creating unnecessary pain.  Pain often comes from poor alignment, overuse, fatigue, or worst, ignoring the root of the problem. Fortunately, there are ways around working without too much pain.
    The Gyrokinesis method was originally designed for dancers who needed to be educated about ‘how to move without pain’ and to create awareness of self. Once we become more aware of our body in movement, we can adhere to this principle. This method also helps dancers to find true rotation and balance without impact.

Like the Gyrokinesis Method but want to know more about the Gyrotonic Method?

Check out my 5 Reasons Why Dancers Should Take the Gyrotonic Method


Dance General Fitness and Well–Being the Gyrokinesis Method the Gyrotonic Method Tips Travel

A Mini Dance & Fitness Guide: the Pacific Northwest

February 8, 2017
dancing up the pacific northwest

Being in the States for Christmas and New Years for the first time in a while meant being able to visit family, friends, teachers and studios I know and love along the Pacific Northwest.

After a very relaxing time in Los Angeles, it was time for an adventure to discover something new. This meant travelling (and dancing) for at least one week along the Pacific Northwest coastline from San Francisco all the way to Vancouver by train or bus. Consider this to be your Mini Dance and Fitness Guide to these prominent and inspiring cities. Enjoy!


San Francisco Bay Area, CA

dancing up the pacific northwest

Home to San Francisco Ballet, LINES Ballet, Smuin BalletODC Theater, AXIS Dance Company, Tiny Pistol, and many other beautiful dance companies. The Bay Area also contributes heavily to the GYROTONIC® and GYROKINESIS® scene.
As my former stomping ground, this visit included a class at Alonzo King LINES Dance Center with ever evolving Erik Wagner and a catch up with my former Gyrotonic Master Trainer, Debra Rose from SF GYROTONIC®.
Before leaving the Bay Area, I was able to squeeze in a Gyrotonic group class with Trainer Mike Luque from The Working Body in Oakland (whom I wrote an article for his blog but never met). Luque’s new space offers a lot of other types of classes too such as boxing, pilates, yoga and personal training.
What Else to Check Out
Dance Companies
Inside Out Contemporary
Dawson Dance
Liss Fain Dance
LEVY Dance
Robert Moses’ Kin
Gyrotonic & Gyrokinesis Studios
The Seed Center
Marin Gyrotonic


 Portland, OR

dancing up the pacific northwest

Home to the infinitely cool Northwest Dance Project and BodyVox studios. Unfortunately during my January visit, this city was literally iced over, which made it difficult to get around in a short amount of time.
However the beauty of the Coast Starlight sleeper train from Jack London Square, Oakland satisfied my travel appetite with its stunning views and spacious cabins.
I did, however, briefly speak to Emma Kingston, the Gyrotonic Master Trainer and owner of Center Gyrotonic, to discuss the happenings of a future interview with her about the Gyrotonic Method, dance, fitness, and all of that good stuff.
What Else to Check Out
Dance Teacher and Choreographer
Katie Scherman
Gyrotonic / Gyrokinesis / Reformer Pilates
Kinespirit Circle

Seattle, WA

dancing up the pacific northwest

Velocity Dance Center on 12 Ave. Seattle, WA. January 18th, 2017.

This is the quaint (and very rainy) hometown of Pacific Northwest Ballet, Velocity Dance Center, and Cornish College of the Arts. Here, I took a Masterclass with Lavinia Vago from Montreal’s renowned RUBBERBANDance Group.
We moved, danced, and increased our heartbeats continuously for nearly 1.5 hours (in the style of Gaga‘s movement language), then learned some the company’s repertoire. IT WAS AMAZING. Keep an eye on Velocity Dance Centre for future workshops and masterclasses.
What Else to Check Out
Open Dance Class Program at PNB
 Sessions with Magali Messac at Gyrotonic Seattle
Gyrotonic, Gyrokinesis and Yoga at Seattle Changing Rooms

Vancouver, B.C.

dancing up the pacific northwest

English Bay Beach. Beginning of the waterfront bicycle path around the Seawall at Stanley Park. January 20th, 2017.

Crossed the border for the last stop and lucked out with a sunny day. However, I had an even shorter time to explore the city, so spend the only full day to explore Vancouver by biking the world’s longest uninterrupted waterfront path, the Seawall at Stanley Park.
28km later, this waterfront-only pathway was very fulfilling. I also got to practice photographing this city’s stunning scenery with my new camera. For skiing enthusiasts, this is your city. Vancouver’s known for their local ski resorts, just 20 mins away, also includes night skiing.
What Else to Check Out
Organic Eats
Cafe Medina
Aphrodite’s Organic Cafe and Pie Shop
Dance Companies
Kidd Pivot
Ballet BC
Exercise & Nature
Grouse MountainCypress Mountain, Mount Seymour
Local Day and Nighttime Ski Slopes
Whistler Blackcomb
Larger Ski Resort with Hiking Trails

This jam packed trip opened my eyes to the Dance, Fitness and Gyrotonic world. Taking class and understanding the style and vibe of the city was definitely the highlight of the trip. Looking forward to the next adventure.

dancing up the pacific northwest

Mendocino Bay, Northern California.