Dear Friends,
My Birthday Wish...
… is to raise money for Revived Soldiers Ukraine for our Stop Drop and Dance fundraiser this Saturday, March 12th at 9:30am!!! We have already raised over $1500 but there is just over 24 hours left to donate! Will you help us?
This organization was personally recommended to me by my Ukrainian friend who has immediate family in Kyiv and knows that supplies and aid are actively flown over right now to help in the war.
Your donation will make a difference immediately!
If you can join us Saturday at 9:30am on Zoom or in-person in San Rafael, please come dance together for peace, humanity, and love!!! If you have yellow or blue clothes, please wear it!!!
After you donate, you will get directions to our venue, the zoom link for class, and a recording on-demand for 2 days afterwards!
Thank you for celebrating my birthday by giving!
Click here to donate and dance!
Donuts, Tulips, and Hair Extensions?
Our birthday dance celebrations have been leveling up! What started with just the birthday dancer choosing her favorite songs, has now become dancing up front on camera, themed outfits or accessories, and goodies (not required of course!).
Happy Birthday to...
On Tuesday, March 8th, we had an early celebration for Susannah Wallenstrom, and in addition to her 75-minute playlist, she brought tulips for everyone! Check out the photo below =)
Then this morning, we celebrated Anna Barker who brought Johnny's Doughnuts for us all, and my sister (who drove an hour and a half) also brought Krispy Kreme doughnuts! I added on some colored hair clip extensions for everyone =)
Thank you for showing up to celebrate our community!
Days 11-15 ABS Challenge
Here we go, your next five days of exercises! And... we're moving to SIX minutes, or 6 rounds. Feel free to mix up exercises if you need to, or modify them to help you get through all 6 minutes. Yes you can!
What you need:
- Yoga mat
- Clock, stopwatch, or timer that shows seconds (iPhone Clock App has a stopwatch!)
- SAVE these newsletters to refer to exercises
How it works:
Complete each exercise as many times as you can for 50 seconds work and 10 seconds rest. This is 1 round. Feel free to modify exercises and take extra breaks if you need it, but try to complete all the rounds for that day! If you miss a day, double up on the next day if you can =)
- March 1-5: Complete 4 rounds (done)
- March 6-10: Complete 5 rounds (done)
- March 11-15: Complete 6 rounds (THIS EMAIL)
- March 16-20: Complete 7 rounds (Email coming 3/15)
- March 21-25: Complete 8 rounds (Email coming 3/20)
Bonus Round:
Building core strength and toning abdominal muscles requires cardio as well! As an added challenge, try to reach 10,000 steps everyday for 25 days! This is easy to track on the Health App if you have an iPhone or Apple Watch, or invest in a pedometer! Get outside, go for a walk or run, dance with us, or simply march/jog in place at night when you watch TV instead of sitting on the couch!
March 11th: Butterfly Tap Down and Double Crunch
Starting Position: Lie on back with hands behind head and elbows out wide. Keep chin a few inches away from chest. Bring knees to chest and open knees out wide. Point feet and touch toes together.
Movement: Lower toes to lightly tap floor with knees open wide in butterfly. Keep lower back pressing firmly into floor. Lift knees up to touch elbows, adding a reverse curl and crunch together. Repeat movement.
Modification: Make it easier by lowering toes only halfway down and not all the way to the floor. Another option is to crunch elbows and knees together without the reverse curl.
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March 12th: Wide Push Up to Side Plank
Starting Position: Place hands wider than shoulder distance apart and move feet together to touch. Keep a diagonal line from heels to hips to shoulders. Pull belly up to spine and engage core.
Movement: Bend elbows out to side and lower entire body evenly towards floor. Push up evenly and lift one arm to the ceiling for a side plank. Roll to outer edge of one foot with the other foot stacked on top. Lift waist and hips up towards ceiling as much as possible. Lower back to starting position and repeat on other side.
Modification: I KNOW. Every 5 days there is a plank/push-up exercise, and it is HARD. Make it easier by lowering knees to mat in a kneeling plank for the starting position. Other options include standing and placing hands against a wall or use the back of a sturdy couch or bench (be mindful floor is not slippery). Take extra breaks when you need to, even if it's after every repetition! Just keep going!
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March 13th: Scissor Leg Lifts
Starting Position: Lie on back and straighten both legs up towards ceiling. Plant hands facing down underneath glutes and sit onto hands. Press entire back onto mat including back of head. Point toes and engage legs.
Movement: With legs active and straight, quickly scissor one leg over and under the other as you lower legs towards the floor, then back up to the ceiling. Keep lower back firmly pressed into the mat.
Modification: Make it easier by lowering legs only partially down away from the floor (i.e. 30 degrees, 45 degrees, or 60 degrees). Make it harder by lowering all the way down but only lifting up halfway before lowering again.
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March 14th: Boat Twists
Starting Position: Sit down with knees bent on the floor. Straighten spine and lean slightly backwards so you can lift feet off floor in line with knees. Balance.
Movement: Holding a boat position with spine straight, bring hands together and twist hands to touch the floor next to one hip, then come back center and switch.
Modification: Make it harder by straightening legs in a V shape. Make it easier by grabbing the back of your hamstrings in between each twist, or completely rest feet to mat and just focus on leaning back and twisting.
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March 15th: Sit Up Opposite Taps
Starting Position: Lie down on floor with knees bent. Bring hands behind head with elbows wide. Keep chin slightly away from chest.
Movement: With momentum if needed, sit up and tap opposite hand to opposite foot. Straighten the leg of the foot being lifted. Lower all the way down and alternate.
Modification: Make it harder by doing as many reps as you can within the time given. Make it easier by lifting torso only halfway up into a crunch, and tap opposite hand to opposite foot towards the ceiling.
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We Are Family!
There's not much more I could ask for today on my actual birthday. I started the day with my sister dancing in-person and my parents zooming in to class even though they are on vacation in Hawaii time! I had a lovely afternoon tea lunch with my sister at Crown and Crumpets, followed by way too many afternoon sweets. Then at night, I had my favorite Omakase dinner with my husband and daughters.
I appreciate all of you who danced with Anna and I, all the messages, gifts, texts, and emails I've received, and thank you for now reaching almost $2000 in donations (from the time I started this email to now finishing it, it's already gone up!).
Hope to see you on Saturday for our fundraiser class for Ukraine!
Love,
Grace
