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Weekend Workout!

Saturday morning started with that I spilled my can of protein powder all over the kitchen floor.
Well – not the whole can, but more than half at least… Do you know how much powder that is? A lot!
And when you try to wipe it up with water it gets really sticky on the floor.
Like nasty sticky. And I really didn’t want my two roomies to wake up and see the pink mess… so it was a sweaty process to get it all up before they did. It’s a good thing that peoplekeep their shoes on inside in the US.
And, luckily I’m just staying here a few more nights before I switch accomodation. Ha!

Then I headed up to BDC – but for some reason they cancelled the class I was supposed to take. So I went for another one. Which was fun – but not as fun as the one I originally planned. (or maybe it was – I just expected something else)

And then – I decided to get some hard core training.. or – at least that’s what I heard it is.
I went to 24h fitness to try CX30™ for the first time. The core-program from Les Mills. It’s a 30 minutes functional and effective core-workout (as you might suspect from the name)

I never do core training of my own – unless from the core classes that I teach myself.
And it’s always tougher (training wise) to be a participant than the instructor I think. So yes – I definitly felt it – and I feel my abs today a little bit as well. A good feel though!

But it was not as extreme as I thought and expected from what I’ve heard.

CX30™ has a higher intensity than the SATS core classes that I teach – and it’s not as pilates based. It’s pretty simple (simple to execute – not as in a wimpy workout) exercises which makes it easy for the particpants to feel the work.
Music – not quite my taste – but it totally works, for sure.

I could tell that the crowd liked it as well. If there’s any fitness class that the people in NYC like – it’s classes where you train your ABS!!! Most preferably so it really BURNS in the muscles. 😉

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Lucky, and happy!

Wonderful wondeful class tonight. ♥
A dramatic jazz class!

And some street jazz earlier on today as well. Gotta love it!

What was your training-wednesday like? Any new or exciting experiences?

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Well deserved flow!

Yesterday I payed a visit at 24h fitness in SoHo – and I took a BODYFLOW/BALANCE™ class. I met two of my US trainer friends, Danielle (who taught the class) and Angel that also attended the class.
Good stuff!
BODYBALANCE™ is brand new at 24h fitness – so except for the launch last weekend this was the first class on schedule.
Les Mills is not that big in NYC yet – but I really think that the New Yorkers would appreciate BODYBALANCE™.  Hope so!
Danielle Angel 24h fitness bodyflow pacha
Danielle & Angel – the pic is from the event at Pacha last year.

I’ve sneak peeked at the release 54 – seems good. Haven’t started to learn it yet though.. it seems a bit to early just yet…

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Awesome choreo-thon!

So, my dear international friends.. This will be in swedish too, but then I’m going back to write in english…so don’t give up on me 🙂

Så alltså, sex klasser non stop – och alla drog liiiite över tiden, så det blev typ 7 timmars dans. En fantastisk lördag!

Jag tänker inte göra någon sån (lite cheesy) grej som att recensera klasser eller presentatörer… 
Uppenbarligen är alla grymma, annars skulle de inte varit med på den här dagen.
Och, hur varje klass upplevs tror jag är mer upp till mig; vilken stil jag föredrar, vilken personlighet som passar mig, vilken typ av pedagogik jag gillar – tillsammans med min egen dagsform och inställning under klassen. Eller vad tror du?

(Det är inte för inte alla presentatörer vill köra andra klassen på dagen, på events.
Ju senare på dagen desto tröttare blir gruppen, och ju tröttare man blir desto svårare är det att att ta in information, att vara öppen och uppmärksam = dagsformen hos gruppen påverkar upplevelsen än själva klassen eller instruktören.)

Hur som helst, det var sex grymma klasser – och det är klart jag hade favoriter.
Eddie till exempel. En co-worker till mig från Crunch. Vi har alltid haft klasser parallellt när jag varit här och jobbat så jag har aldrig tagit hans klass. 
Men jag vet att the swedish invasion gjorde det förra året när de var här.
Jag ÄLSKAR hans stil.  
 Nike Finland fick ett smyg-tips av mig om honom så han var där i Januari och presenterade – och jag vet att de finska dansarna också gillade honom: )
Madonna Grimes då?
Yes, självklart – en rätt enkel, kul och tjejig hiphop-ish klass a 2011. Awesome!

Av sex presentatörer så var det bara en female, hade gärna sett fler grymma tjejer såklart.(Det finns ju en hel hög av dem i den här stan om man säger så) 
Men that’s NYC. Och alla klasser var ju fantastiska så jag är lycklig över att jag fick vara med idag. Värsta lyxen!

Hade min gamla danslärare från Balettakademien varit med idag kanske det här hade varit en sån dag hon tillåtit sig att “synda” med bananer och popcorn.. ; )


Marvin – som också var där och deltog – jag och Eddie.

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A Friday-blog in Swedish!

Fredag i New York! 
Jag har tagit klass, bland annat, en street jazz.
Det var varmt, fuktigt och supertrångt. Och i uppvärmningen när folk slogs som bäst om utrymmet, så kom en av mina favvolåtar på – i hög volym.
Då kunde jag bara tänka på en enda sak:
ÅÅh – vad jag verkligen älskar mitt liv just nu. Amazing!

Imorgon tänkte jag också ägna större delen av dagen åt dans, sex timmar för att vara exakt. Fick precis en inbjudan till ett dansevent som Calvin Wiley arrangerar. Det är sex master classes som körs back 2 back.
Inga uppvärmningar, bara 60 minuters ren koreografi X 6.

De flesta presentatörerna känner jag – mer och mindre – och någon är helt ny för mig. Först ut är Madonna Grimes, som var en av de första jag tränade för som körde streetdance-som-träningsklass. Det var waaaay back, på ett Nike Convention.
Typ år 2000. Det var grymt!
När jag sen var i LA och dansade efter det så passade jag på att ta några klasser för henne där också.
Och, så har hon varit i Stockholm och gästat, på dåvarande Sports Club.
Tidigt 2001. Här är ett gammalt klipp på det.
Nu när jag kollar så är det ju sjukt mycket 90´s feel – men back then så var det the sh**.
Förhoppningsvis har hon – som de flesta andra – hakat på utvecklingen och kör något annat imorgon, hehe. Lovar att rapportera!

Och yes, man kan även se mig i klippet. I en väldigt ful (och fel) tröja. Men det här var några månader innan Nike kontraktet signades.
Just sayin’… ; )

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Morning stress!

Last early morning class of the semester – and today it was very close that it actually happened – what I’ve feared every tuesday night all year.
That I’ll oversleep and miss my class.
Unless the gym called me at 6.15 – I’d probably still be sleeping.

It was my third BODYBALANCE™ in less than 24 h, but the best crowd, of course.
The morning crowd = the royal crowd.

Time to refill for tonights class; streetdance at Fridhemsplan.
Last chance on the Pause-routine. Come join me!

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A doze of monday magic!

Yaay! Summer’s back.
And this is my last week of teaching in Stockholm before it’s time for me to get some summer holiday and a luxorious refill of my favourite place in the world.

This week I’m teaching:
tue 11.00 BODYBALANCE™ Fridhemplan
tue 12.30 core Tule
tue 18.30 BODYBALANCE™ Tule
wed 06.45 BODYBALANCE™ Fridhemsplan
wed 17.30 street Fridhemsplan
thu: 18.00 jazz Odenplan
thu: 19.00 core Odenplan

Tonight’s classes at St Eriksbron was amazing – as always! Despite that it was sunny, warm and just awesome outside, I had a full class of fierce and sweaty dancers.
One of them was my co-worker, the beautiful and talented Annica!
Annica sats street dance great vibes
She rocked – and contributed big time with her great vibes, thank you for that!

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Holiday Rocks!

I got a summer delivery today – with some cool gears from the Holiday collection. And talk about happiness when I saw that my favourite top from the spring collection was in it – in a new colour. PURPLE! Which I happen to love. (among all my other favourite colours)


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I ♥ Nike, still!

…something I’ve said before – I know, but it still applies.

I’ve been sponsored for 10 years to be exact.
But our collaboration doesn’t feel old – it’s quite the opposite actually. It’s something that constantly envolve, grow and change.

And you might  have known the team as Team Nike, Nike Elite, Nike Instructor Team – and now me and 11 other instructors represents the Nike Trainers, which is the 2011 edition.

We’ve had a great weekend together this past weekend – under the direction of our super creative and professional boss Lina.
THANK YOU trainers, and THANK YOU Lina!!

I had a blast, even though it’s only june! : )

Lovely chicas chillin on the porch… with an equal lovely dude in the background that does his best to get in to the pictures… and he did – thanks to the delay on the camera.

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Weekly Update with Åsa F. : )

It’s been a good last week of the spring schedule.
Yesterday I taught a new street-routine at my class on Fridhemsplan.
This is the song I choreographed to.

Awesome class! As always! Love u!
It was a lot of upper body work and I was actually a bit sore today when I started to choreograph the jazz routine for tonight.
And today we did a bit of lyrical style. Lyricalish as I like to call it.  
Rihanna – Complicated! Love that song, still.

Another fun thing that happened yesterday is that when I came home this stood outside the door.

No – it wasn’t a neighbour that thought I was thirsty and wanted to surprice me.  
Les Mills have started a collaboration with Vitamin Well – who sponsor all the trainers.  
I love sparkling mineral water – so the bubblish edition is my favourite, and among the still flavours it’s the defence-taste.

Tomorrow I’m heading out to Nike’s main office in Solna – it’s time for our annual trainer weekend. Good stuff!