Class Led

Thanks all who came out to help with our class led DancePowered Sessions while I was away on vacation! I’ve heard the most positive feedback about you all!

My pay for those two evenings was donated to both the Humane Society and to the ASPCA!

Thank you again for helping keep the energy going in my absence!

Flourless Breakfast Cookies

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MMMMM.MMMM.MMMM.

This is a recipe I actually found on YouTube from Whole Foods. They are listed as Coconut Breakfast Cookies. However, they really don’t taste much like coconut! Regardless….I love these cookies. I made a few modifications to the original list of ingredients, and cooked them a bit longer so I could feel as though I’m eating a crispier cookie.

2 small bananas

1/4 c melted coconut oil

1 c quick rolled oats (Or thick oats, experiment here!)

1/3 c finely chopped walmuts

1/3 c coconut shavings

2 tbsp chia seeds

*2 tbsp vanilla protein powder

Handful of blueberries (and or raspberries)

Parchment Paper

Your favorite mini cake plate ; )
Mine is from hand made here in Seattle by my pal Tracy Mintz.

Mash your bananas in your favorite mixing bowl.
Pour in your melted coconut oil
Mash together with a potato masher.

Mix in the rest of the ingredients.

Divide the dough into 12 balls
Place on a cookie sheet lined with parchment paper
Flatten each cookie down with the bottom of a glass or your hand
Bake at 325/350 for 20-30 minutes (to your taste)

* I accidentally omitted the vanilla protein powder the first time around, and really enjoyed the cookies. I thought they were short of sweetness, but still really good! When I made the cookies a second time, I added protein powder. The smell of the powder really turned me off, so I only used 1 tbsp. That actually seemed too sweet to me. The third time, I used perhaps 1 tsp., and added blueberries and raspberries. This was the perfect combo for my taste.

I sadly have to take a time out from these for now as I’ve moved on to a Whole 30 moment my life. But I’m thinking about these little treats ; )
Let me know how they turn out for you should you decide to try them out!

Fueling your morning workouts

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I often hear my students talking about skipping breakfast and not having enough fuel for morning classes. I can’t even imagine skipping a breakfast! It’s something I made a habit of in my mid 20’s when my fitness life began. Among other things, starting with a breakfast helped me “get in the game” for the day in terms of weight management and health goals. Pictured in this post is something I eat when I have a little more time to spend before classes, or on any given morning. Banana, Blueberries, Chia Seeds, Coconut Shavings, Walnuts, a spoonful of Almond Butter and a drizzle of Honey. MMMMM. I love this with hot black coffee or herbal tea.

While eating breakfast has many, many benefits, as a dance fitness instructor, I need to make sure I have the energy to lead intense dance fitness classes in the morning.  I try to keep it as simple as I can, as I tend to sleep for as long as possible before dragging myself out of bed. I found this awesome article, breaking down the different types of breakfasts you might enjoy depending on the time and type of workout you’re doing.

For my morning workout days,  it’s a banana and a spoonful of nut butter, or a protein shake and a banana, about 20-30 minutes before class. I would almost consider this more of a snack, but it gets me through class #1, without that “too full to workout” feeling. Without my breakfast, there is no way I’d be able to physically or mentally make it through leading a high intensity cardio class such as DancePowered. 

I’m also experimenting with the Whole30 diet, which excludes grains, added sugars and suggests limiting fruit intake. I’ll be posting a few of those breakfasts and meals in general in the upcoming weeks.

So you non-breakfast eaters! I hope you can find some inspiration in this post to help you get your day started right!

I’d love to hear your favorite breakfast? It can be healthful or not….I love hearing about all food experiences!

 

Live Stream at the Seattle Gym

There’s an upcoming chance to come take a Sunday class with me on February 28th!
The Seattle Gym will be filming and live streaming this class to another studio up North, as well as other countries! Those studios will view and follow-along live as we dance for an hour long class. This is a unique experience and setting and I hope you can join in on the fun! You’ll want to register for this to save your spot !

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West Seattle Summer Fest

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A peek into our guest demo at the West Seattle Summer Fest.

We had so much fun this year! More people joined in this year, we performed our “FAME” choreo (note a few headbands and leg warmers in the crowd) and got a nice little nod in the Seattle Times the next day.
It’s hot, it’s Sunday, and it’s a blast to get to perform with everyone!

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SuperFly | A Bad-Ass Dance Party

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April 10th, 7:00-10:00pm | tickets 32 | limited tickets available |

Get up Offa that Thang and join me for a Super Fun, SuperFly evening of dancing.
Among other things, your admission includes a two hour dance class featuring a list hot new songs for us to play with.
Think Hip Hop, Funk, and anything that falls under the B-A umbrella!
Light refreshments, dance games, and just regular ol dancing to follow!

What to wear? Dress SuperFly of course! Whatever that means to you : )

Buy your ticket here: