THE
TIMES
BALLROOM
AUSTRALIA
R
Vol. 2 No. 6 June 2015
Pg 2
Pg 3
A Letter from the Editors
Welcome to The Australia Times “BALLROOM”, June 2015 Edition. This month we have
another great History of the Floor article by 7 Time Australian Champion, Kay Waterman
from New South Wales. We also have coverage of the New Zealand Capezio Kiwi
Classic, and results from overseas. Balance Nourish Thrive is back this month with great
information about Cross Training. Remember to email us if you want to contribute or
have your say info@theaustraliatimes.com.au
Jason & Erin.
ON THE COVER
Brad & Tania Montagnese from VIC
Competing at the 90th Blackpool Dance Festival
PHOTO BY NITSIA LIONIS
www.lionisphotography.com.au
IN THIS ISSUE
Letter from the Editors.............Pg 3
NZ Capezio Kiwi Classic...........Pg 6
Latrobe City Classic................Pg 10
Aussies Around the World.....Pg 18
History of the Floor................Pg 24
Balance Nourish Thrive..........Pg 30
Want to be a contributor?
Please email us
info@theaustraliatimes.com.au
CONTRIBUTORS
Wendy Johnson
Jason Beaman
Kay Waterman
Rhett Watts
Pointview Photography
Dancesport Photo
Nitsia Lionis Photography
COMING NEXT MONTH
• Off The Floor Interview
• Aussies Around the World
• Blackpool Festival
•Victorian Open
• much much more !
Pg 4
Wendy Johnson (USA) reporting...
My homeland is NZ but I have lived in the USA for the past 40 years. Pro Am dancing is what has made the USA
one of the foremost dancing nations in the world. Dancesport is very strong here but all competitions which
are organized by private Organizers are possible because of the Pro Am scene.
All events have Pro Am, Amateur and Professional competitions in 5 styles, American Smooth and Rhythm,
international Ballroom and Latin and Cabaret.
The Capezio Kiwi Dance Classic is the result of my dream to bring Pro Am dancing
to NZ. Both KINGSLEY GAINSFORD and CANDY LANE shared this vision and
we now have a 2 day event in the prestigious hotel The Langham, Auckland.
We have couples from the USA, Australia and NZ competing in all 4 styles done in America plus of course New
Vogue which is popular in the Southern Hemisphere. The Americans who have seen this style love it.
This was our 4th year and was bigger and better than ever. We had a Formation team
from WA lead by DARYL DAVENPORT as their coach. They danced some excellent formation choreography
and also participated in Pro Am and Amateur events.
We had 3 Pro Am American couples, 2 from Colorado and one from Hawaii. They loved NZ and making new
friends from NZ and Australia.
The dancesport competitions were all well supported and I was thrilled to see so many couples in all events
from NZ and Australia.
The dance scene in Auckland is stronger than ever thanks to Professionals encouraging their teachers and
students to participate. The dance business in the studios has increased, teachers are busy, students are
getting to dance with their teachers and enjoying the wonderful world of dance.
It was important to me to have this competition in a real ballroom and couples to enjoy the glamour and
experience......
We thank everyone who participated and helped make Capezio KiwiDance Classic successful. We look forward
to many more years of great dancing, fun and making new friends.
18TH-19TH APRIL 2015 NZ
Capezio Kiwi Classic
Pg 5
If you didn’t come this year....put it on your calendar for next year...we promise
you a great time.
To see all of the results from the Capezio Kiwi Classic, please follow the link below
http://dancesportlive.net/dsl_nz/results/2015/1804/
LEFT - SHAE MOUNTAIN & SAMANTHA GEMMELL (NZ)
RIGHT - BOB HELA & LAUREN HARRINGTON (NZ)
Photo by Pointview Photography : www.pointviewphoto.co.nz
2015 capezio kiwi classic
18TH-19TH APRIL 2015 NZ
Capezio Kiwi Classic
Pg 6
2015 capezio kiwi classic
Photos by Pointview Photography : www.pointviewphoto.co.nz
Pg 7
2015 capezio kiwi classic
Photos by Pointview Photography : www.pointviewphoto.co.nz
2015 capezio kiwi classic
Pg 8
Pg 9
Mitochondrial disease (mito) can
affect any organ in anyone of any age.
www.amdf.org.au
It is often terminal; there is no cure and
few effective treatments exist.
One Australian
child born each
week will develop
a severe or life-
threatening form
of mito.”
“
Jack
Pg 10
Jason Beaman reporting...
Saturday evening the 2nd of May witnessed a brand new event on the Victorian dance calendar with the
Latrobe City DanceSport Classic. This event was organised by ANNA LONGMORE and MEAGEN ALDERTON on
behalf of DanceSport Victoria with the aim of taking DanceSport to the Latrobe City to encourage our country
communities to get involved in this wonderful sport of ours.
The event was an invitation only competition and was a showcase of some of Victoria’s best Adult and Masters
competitors for the very large crowd of well over 450 people who were in attendance. Events
that were on display were the Adult Open Standard, Latin and New Vogue, Masters Open Standard and New
Vogue, and 4 recreational couples competing in all three styles also. A great showcase for our sport which
was extremely well received by the large and enthusiastic audience with around 400 of them being local from
Traralgon and surrounding areas who are not involved in DanceSport in any way. These were general public
people who wanted to watch a night of entertainment provided by the competitors.
The evening commenced at 7pm with the doors opening at 6.30, when I arrived at just after 6.30, you could
not get a car park and the people flooding in the front door was amazing, this was going to be a fantastic night
of showcasing our industry. The night opened with a breathtaking performance of the National Anthem by local
singer JAZ FLOWERS who had appeared on the Voice and scored a spot on the Grammy Award winning Keith
Urbans team and has sung the national anthem at numerous events around Australia including the Australian
Open Tennis Grand Final and the 2011 State Of Origin game decider at Suncorp Stadium.
We then were treated to a Theatrical Dance Troupe from Morwell, in VICKI’S DANCE ACADEMY who
demonstrated an extremely well rehearsed and polished routine which was received well by the audience.
Many of the students that have passed through Vicki’s studio doors have gone on to and performed in shows
such as Hot Shoe Shuffle, Hair Spray and Fame.
Then it was the Rock n Rollers turn, there are two main Rock and Roll studios in the area and they are
the LAKESIDE ROCKERS and LATROBE ROCKERS GIPPSLAND who joined forces to perform an opening
number to showcase that dancing is for everyone and it keeps you fit and healthy and so much fun. For these
Rockers it was the first time performing in public for most of them and they did a wonderful job and maybe
next year the organisers can look at having a Rock & Roll event for them all to compete in.
MC for the night was MAT CUMMINS who is a Radio personality in the Latrobe Valley and he did a great job
in giving all in attendance the knowledge of DanceSport and also keeping them all entertained throughout the
night. Mat introduced two important people to open the evening they were firstly from DanceSport Victoria
DR MARTYN KIBEL, and then the Mayor of the Latrobe City Council CR DALE HARRIMAN who had the best
night and thoroughly enjoyed the showcase of DanceSport and is already looking forward to 2016.
2ND MAY 2015 LATROBE CITY
DanceSport Classic
Pg 11
2ND MAY 2015 LATROBE CITY
DanceSport Classic
LATROBE CITY DANCESPORT CLASSIC
JAZ FLOWERS SINGING THE AUSTRALIAN ANTHEM
MC FOR THE EVENING MAT CUMMINS
ALL PHOTOS BY MARK GADSDEN : WWW.DANCESPORTPHOTO.NET
LATROBE CITY MAYOR CR DALE HARRIMAN
LAKESIDE ROCKERS AND LATROBE ROCKERS GIPPSLAND
VICKI’S DANCE ACADEMY THEATRICAL DANCE TROUPE
Pg 12
Adjudicators for the evening were as follows
STANDARD: Anna Longmore, Monica Fincham and Jason Beaman
NEW VOGUE: Monica Fincham, Shane Lawton and Lorelle Hargreaves
LATIN: Julie Jones, Jason Beaman and Meagen Alderton.
The RECREATIONAL EVENTS were won by ANTONY SVASEK & ANNA ROLAND in the Standard and Latin
events and in the New Vogue the winners were GEORGE LAMBROGLOU & TORI HILLAS-KNIGHT. The
remaining places were filled by NATHANIEL BULL & NATALIE CHADDERTON and MITCHELL PREECE
& CHARLOTTE STEMP. This what a great experience for the recreational couples and all four of them
thoroughly enjoyed the experience.
2ND MAY 2015 LATROBE CITY
DanceSport Classic
(from right) NATHANIEL BULL & NATALIE CHADDERTON, MITCHELL PREECE & CHARLOTTE
STEMP, GEORGE LAMBROGLOU & TORI HILLAS-KNIGHT, ANTONY SVASEK & ANNA ROLAND.
Photo by Mark Gadsden : www.dancesportphoto.net
ANTONY SVASEK & ANNA ROLAND
Photo by Mark Gadsden : www.dancesportphoto.net
GEORGE LAMBROGLOU & TORI HILLAS-KNIGHT
Photo by Mark Gadsden : www.dancesportphoto.net
Pg 13
2ND MAY 2015 LATROBE CITY
DanceSport Classic
The first event to take the floor was the ADULT OPEN STANDARD, 8 couples were invited with all performing
an introductory dance to give the audience a taste of what was to come. Winning this event and also being the
crowd favourites were ANDREW NOLO & ALEXANDRA VLADIMIROV who were a class above in this event.
Powerful, classy, elegant and entertaining all rolled in to one.
Runners up were ADRIAN MARCATO & MARIANNA BOIN who also put in a solid performance with some
beautiful dancing and taking out 3rd place was JULIAN TSOTSOS & SHEREE SELEMBA.
4TH. TIMOTHY COLE & REBECCA NICHOLAS
5TH. JONATHAN KONTROBARSKY & NINA DJORDJEVICH
6TH. YURI STROUNGIS & JACINDA MILCZAKOWASKY
7TH. DAMIAN THAM & CASSIE BAYDEN
8TH. STEWART KEAN & SKYE EARLE.
MASTERS OPEN NEW VOGUE and taking out this event was MICHAEL & ROSLYN COCKS, Michael & Roslyn
were clear winners of this event showing why they have been one of Australia’s best Masters competitors for
over 10 years. Runners up were KEVIN KEURNTJES & GRACE LEONG and BARRY & VANESSA DAVY in
third place.
4TH. STEVE WINZAR & HELEN KARATJA
5TH. ALAN & SHARYN MCAULIFFE
6TH. MATHEW WANDMAKER & NATALIE ROBSON.
2ND MAY 2015 LATROBE CITY
DanceSport Classic
GEORGE LAMBROGLOU & TORI HILLAS-KNIGHT
Photo by Mark Gadsden : www.dancesportphoto.net
(from left) MICHAEL & ROSLYN COCKS, KEVIN KEURNTJES & GRACE LEONG,
BARRY & VANESSA DAVY, STEVE WINZAR & HELEN KARATJA, ALAN & SHARYN MCAULIFFE,
MATHEW WANDMAKER & NATALIE ROBSON
Photo by Mark Gadsden : www.dancesportphoto.net
Pg 14
After the first bracket there was a short 15 minute interval for the public to meet some of the dancers and
do some dancing themselves before the program continued into the second section starting with the ADULT
OPEN NEW VOGUE.
Only 5 couples in this event and what a great display of New Vogue dancing we saw. Winning this event was
CRAWFORD HILL & MONIQUE SAVILL followed by TIMOTHY COLE & REBECCA NICHOLAS in the runners
up spot and third was filled by ADRIAN MARCATO & MARIANNA BOIN. All couples dancing as if there
was no pressure and really giving it a show for those in attendance, all the couples in this event need to be
congratulated on some great dancing
4TH. THOMAS WERNER & STEPHANIE KANE
5TH. DAMIAN THAM & CASSIE BAYDEN.
Moving to the MASTERS STANDARD event and the winners on this occasion being PETER MCIVER &
KARAN BARTLETT who produced some very calm dancing and have seemed to have found a new flow to
their Ballroom, very good dancing from them in this event, they were followed by MICHAEL & ROSLYN COCKS
who also challenged for the win in this event. 3rd place went to KEVIN KEURNTJES & GRACE LEONG.
4TH. JOHN JOHNSON & SANDRA LEWIS
5TH. DAVID & SUSANNE STOKOL
6TH. BARRY & VANESSA DAVY
7TH. MATHEW WANDMAKER & NATALIE ROBSON
2ND MAY 2015 LATROBE CITY
DanceSport Classic
(from left) PETER MCIVER & KAREN BARTLETT, MICHAEL & ROSLYN COCKS, KEVIN KEURNTJES
& GRACE LEONG, JOHN JOHNSON & SANDRA LEWIS, DAVID & SUSANNE STOKOL,
BARRY & VANESSA DAVY, MATHEW WANDMAKER & NATALIE ROBSON
Photo by Mark Gadsden : www.dancesportphoto.net
Pg 15
2ND MAY 2015 LATROBE CITY
DanceSport Classic
2ND MAY 2015 LATROBE CITY
DanceSport Classic
And the last event which was definitely the crowd’s favourite and that was the ADULT OPEN LATIN. Winning
this event and the double for the night was ANDREW NOLO & ALEXANDRA VLADIMIROV closely followed
on this occasion by LYU MASUDA & SIOBHAN POWER and 3rd place going to JAK RYAN & CHRISTINA
MURATORE-CAMMARANO.
4TH. ARTHUR TAN & CLAUDIA GEILS
5TH. KERROD LOWE & VICTORIA NGAU
6TH. YURI STROUNGIS & JACINDA MILCZAKOWASKY
7TH. JULIAN TSOTSOS & SHEREE SELEMBA
8TH. STEWART KEAN & SKYE ERLE.
What a wonderful night of dancing and showcasing our sport to the people of Traralgon and the Latrobe City.
Anna Longmore & Meagen Alderton should be congratulated along with the DSV committee on producing a
first class event and to the couples who travelled (some more than 2 hours) to support this wonderful event,
thank you for wanting to help promote DanceSport in areas that do not get to see this on a regular basis. You
should be congratulated on giving a great show to the people of Traralgon.
As we were leaving the venue you could hear people talking about how much fun
they had and wondering when the next one would be. This can only be a positive
for our industry and one we hope to see more of.
(from left) ANDREW NOLO & ALEXANDRA VLADIMIROV, LYU MASUDA & SIOBHAN POWER,
JAK RYAN & CHRISTINA MURATORE-CAMMARANO, KERROD LOWE & VICTORIA NGAU,
ARTHUR TAN & CLAUDIA GEILS, YURI STROUNGIS & JACINDA MILCZAKOWASKY,
JULIAN TSOTSOS & SHEREE SELEMBA, STEWART KEAN & SKYE EARLE
Photo by Mark Gadsden : www.dancesportphoto.net
Pg 16
KNOWLEDGE
IS POWER
Visit the website for more information, tickets and 2015 timetable of lectures.
www.dancesportlectures.com.au
$18 per lecture/per person Practise class $4 per person
WHEN: 5th July 2015
SCHEDULE OF EVENTS ON THE DAY
TIME: 11:30am arrival, 12:00pm START
12:00 - 1:00pm
Ballroom Lecture
Mary Barratt-Thompson
1:15pm - 2:15pm
Lecture and demonstration
by Jarrod and Jayne Dawson
2:30 - 4:00pm
Practise class, for
New Vogue and
Ballroom couples.
Get ready for our third installment from the Dancesport Lecture Series. Our July lecture will
feature our rst female lecturers giving you unprecedented acces to the lady’s perspective
in all things Ballroom and New Vogue. Come and learn the secrets from British and Australian
Champions as we conduct a ballroom lecture and a New Vogue lecture/demonstration
followed by a practise and stamina session where couples can take their skills to the next level.
Pg 17
KNOWLEDGE
IS POWER
Visit the website for more information, tickets and 2015 timetable of lectures.
www.dancesportlectures.com.au
$18 per lecture/per person Practise class $4 per person
WHEN: 5th July 2015
SCHEDULE OF EVENTS ON THE DAY
TIME: 11:30am arrival, 12:00pm START
12:00 - 1:00pm
Ballroom Lecture
Mary Barratt-Thompson
1:15pm - 2:15pm
Lecture and demonstration
by Jarrod and Jayne Dawson
2:30 - 4:00pm
Practise class, for
New Vogue and
Ballroom couples.
Get ready for our third installment from the Dancesport Lecture Series. Our July lecture will
feature our rst female lecturers giving you unprecedented acces to the lady’s perspective
in all things Ballroom and New Vogue. Come and learn the secrets from British and Australian
Champions as we conduct a ballroom lecture and a New Vogue lecture/demonstration
followed by a practise and stamina session where couples can take their skills to the next level.
Pg 18
International
The most recent results of Australian Couples from
Competitions held around the World.
Pg 19
International
The most recent results of Australian Couples from
Competitions held around the World.
INTERNATIONAL NEWS
Aussies Around the World
EMERALD BALL 2015
Los Angeles, USA Thursday 30th April, 2015
Sigurdur Thor Sigurdsson & Annalisa Zoanetti
placed in the runners up position in the Amateur
Latin event at the Emerald Ball in what was a
purely American field. They were flying the Aussie
flag with pride.
EPSOM TROPHY DAY
Chessington, England Sunday 3rd May, 2015
In the Amateur Latin event we see one New Zealand
and one Australian couple feature in the final with
New Zealanders Brian Dibnah & Sarah Nolan
placing 4th and our very own Darren & Christina
Morrissey who are now dancing for England in
5th place.
Brian & Sarah were also successful in winning
the Under 21 Latin event against some of England’s
best Youth competitors, a great result for them.
In the Amateur Ballroom event we see new
partnership of Damiano Soldati & Rae-Li
Forrest make the final and finish 5th, and Darren
& Christina Morrissey place 13th just missing
out on the semi final round.
ALLIED CHAMPIONSHIP 2015
Southport, England Saturday 2nd May, 2015
Michael Hemera & Lauren Mcfarlane-Hemera
were successful in taking out the Amateur Latin title.
2015 CHINA, BEIJING OPEN CHAMPIONSHIP
Beijing, China Sunday 3rd May, 2015
Australian Professional Ballroom Champions
David Klar & Lauren Andlovec were crowned
the champions in the Professional Ballroom
Championship in Beijing in what starts a busy month
for them leading up to Blackpool. A great result,
congratulations.
TROFEO LOW COST ITALIA IN BALLO
Baricella, Italy Sunday 3rd May, 2015
The Low Cost competitions in Italy seem to be
proving very popular with not just Italian couples but
all of Europe and even Australia.
We see Alex Salvidor & Alice Chiocchi start in
the first round with 87 other couples and progress to
the 3rd round of 24 couples placing in 18th position.
It’s great to see them flying the Australian flag all
over Europe.
FREEDOM TO DANCE 2015
Copthorne, England Friday 8th May, 2015
The Freedom To Dance event in London was
held once again this year with new organiser’s
Tony & Amanda Dokman, Jonathan Crossley and
John Wood at helm, it was sure to be a fantastic
championship and a brilliant lead up event to the
Blackpool Dance Festival.
ALAN SHINGLER from Sydney was on the
Ballroom adjudicating panel with former British,
Pg 20
INTERNATIONAL NEWS
Aussies Around the World
World and European champions in Richard Gleave
OBE (together with wife Anne were founders of the
Freedom To Dance Organisation), Vicki Barr, Joanne
Bolton-Hawkins, Karen Hilton MBE, Hazel Newberry
MBE, Robin Short, Andrew Sinkinson, Hide Tanaka
and Bryan Allen.
The Latin panel consisted of Nadia Eftedal, Hazel
Fletcher, Hans Galke, Colin James, Paul Killick, Klaus
Kongsdal, Lorna Lee, Sergey Ryupin, Vibeke Toft and
Bryan Allen. Definitely two adjudicating panels of
world class proportions.
In the AMATEUR BALLROOM, 59 couples
competed in the first round and the final result was
1st. Sergiu Rusu and Dorota Makar (Poland)
2nd. Lukasz Tomczak and Aleksandra Jurczak (Poland)
3rd. Andrew Sadecki and Karina Nawrot (Poland)
4th. Fedor Isaev and Anna Zudilina (Russia)
5th. Alex Gunnarsson and Liis End (England)
6th. Diego Aria Prado and Ekaterina Ermolina (Russia)
In the second round of 48 couples we see new
partnership of Damiano Soldati & Rae-Li Forrest
who are dancing for England place equal 33rd with
6 other couples. Rae-Li being the only Australian in
the Amateur Ballroom event.
AMATEUR LATIN started with 44 couples in Round
1 and with finalists being
1st. Nikita Brovko and Olga Urumova (Russia)
2nd. Klemen Prasnikar and Alexandra Averkieva (Slovenia)
3rd. Manuel Frighetto and Karin Rooba (Estonia)
4th. Damir Haluzan and Anna Mashchyts (Slovenia)
5th. Vjaceslavs Visnakovs and Tereza Kizlo (Latvia)
6th. Arkady Bakenov and Rosa Filippello
(England) – Great to see Arkady & Rosa in the final.
Three Australian couples danced in the first round and
placing 27th was Steven Greenwood & Hannah
O’Donovan who were closely followed by in 28th
place Igor Iiand & Camille Webb, both couples
just missing out on the second round of 24 couples.
Darren & Christina Morrissey who now dance for
England also competed in the first round placing 35th.
We move the PROFESSIONAL BALLROOM event
and 65 couples took to the floor in the first round
and the final result was
1st. Valerio Colantoni and Monica Nigro (Italy)
2nd. Marat Gimaev and Alina Basyuk (USA)
3rd. Alexander Zhiratkhov and Irina Novozhilova (Russia)
4th. Angelo Madonia and Mariia Mitrokhina (England)
5th. Alessio Potenziani and Veronika Vlasova (Russia)
6th. Warren Boyce and Kristi Boyce (England)
The first of our Australians making the 3rd round of
24 couples and placing equal 18th were Steven
Grinbergs & Rachelle Plaass
Making the second round of 48 couples were the
2014 Australian Champions, David Klar & Lauren
Andlovec who placed equal 26th just a few marks
off the 3rd round.
In the first round placing 49th was former Australian
Anthony Price & Ci Ci who entered as England at
this event.
The PROFESSIONAL LATIN had a smaller starting
field with only 26 couples in round 1. The result was
1st. Jurij Batagelj and Jagoda Batagelj (Slovenia)
2nd. Emanuele Soldi and Elisa Nasato (Italy)
3rd. Neil Jones and Ekaterina Jones (England)
4th. Marek Fiksa and Kinga Jurecka Fiksa (Poland)
5th. Manuel Favilla and Nataliia Maiduk (Ukraine)
6th. Gunnar Gunnarsson and Marika Doshoris (England)
Pg 21
INTERNATIONAL NEWS
Aussies Around the World
INTERNATIONAL NEWS
Aussies Around the World
Australia only had one couple in this event and they
were Andrey Gorbunov & Karla Gerbes who
placed 13th in the second round of 17 couples.
AMERICAN STAR BALL
Atlantic City, USA Thursday 14th May, 2015
Atlantic City was the setting for the 2015 American
Star Ball and our very own Nicole Prosser and her
American partner Stanislav Savich were successful
in taking the Professional Rising Star Latin title and
placing 2nd in the Professional Open Latin event.
HEBAR CUP WDSF INTERNATIONAL OPEN -
PAZARDZHIK
Pazardzhik, Bulgaria Saturday 16th May, 2015
In Bulgaria 50 couples took the floor in the first round
of the International Open Latin with Australia’s Alex
Salvidor & Alice Chiocchi making the 3rd round
and placing 23rd. Alex & Alice also placed 2nd in
the Rising Star Latin, great results.
GALAXY IMPERIAL CHAMPIONSHIP
Gatwick, England Saturday 16th May, 2015
Michael Stylianos & Lorna Lee organised another
very successful Imperial Championship with a world
class panel of adjudicators and competitors. The
judging panel consisted of in the Ballroom style
Kyoko Amano (Japan), Lorraine Barry (UK), Michael
Barr (UK), Tony Dokman (UK), Robert Grover (UK),
Joanne Bolton-Hawkins (UK), Stephen Hillier MBE
(UK), John Kimmins (USA), Terence Lai (China) &
Morena Colagreco (Italy), and in the Latin, Denise
Arbrate (Italy), Cheryl Beresford (UK), Alan Fletcher
(UK), Eugene Katsevman (USA), Paul Killick (UK),
Frank (China), Brigitt Mayer (Canada), Alberto
Pregnolato (Italy), Denise Weavers (UK), H Yamamoto
(Japan) and David Yin (China).
Good entries were seen in all events at this years
Imperial and the results of our Australian dancers
were :
Arkady Bakenov & Rosa Filippello were
successful in taking out 3rd place in the Amateur
Latin event.
In the semi final round we see quite a few Aussies
in this round in Sigurdur Thor Sigurdsson &
Annalisa Zoanetti, Michael & Lauren Hemera
(England) and Denys Samson & Yulia Nikitenko
(England). Great results for these three couples in
the week before Blackpool.
In the Youth Latin event we see Netanel Abisedon &
Alisha Panetta from Sydney feature in the semi final
round and New Zealand champions Brian Dibnah &
Sarah Nolan in the second round of 24 couples.
THE KILLICK ROYALE CHAMPIONSHIP
Piccadilly London, England Mon 18th May, 2015
The Park Lane Hotel in London was the luxurious
setting for the 2015 Killick Royale Championships
organised by Paul Killick.
Masters Of Ceremonies was Karen Hardy with the
competitors dancing to live music from Ross Mitchell,
Pg 22
INTERNATIONAL NEWS
Aussies Around the World
his band and singers. The adjudicating panel was
also a very distinguished and highly qualified which
consisted of Michael Barr, Lorraine Barry, Joanne
Bolton-Hawkins, Matthew Cutler, Gary Edwards,
Alison Fullham, Anne Gleave, Marcus Hilton MBE,
Hanna Karttunen, John Kimmins, Gary McDonald,
Nicola Nordin, Graham Oswick, Adele Preston-
Tanaka, Sirpa Suutari-Jaasko, Bryan Watson and
Denise Weavers.
This being the final event in the lead up to the British
Championship, Australia featured at the competition
and the results were as follows.
In the Amateur Latin Arkady Bakenov & Rosa
Filippello placed 3rd in the final, it’s great to see
them featuring in so many finals and the hard work
is really paying off.
WDSF ASIAN PACIFIC CHAMPIONSHIP AND
WDSF WORLD OPEN
Shenzhen, China Sat 23rd & Sun 24th May, 2015
Sheznhen, China was the setting for the 2015
WDSF Asian Pacific Championship with West
Australian Judy Williams representing Australia on
the adjudicating panel
The Asian Pacific Latin started with 25 couples in
the first round with 15 countries being represented.
Brodie Barden & Lana Skrgic de-Fonseka
and David Santalucia & Ruby Gherbaz were
Australia’s representatives in the Latin event.
Brodie & Lana were successful in making the semi
final round and placing 9th in a very strong field, and
David & Ruby were unlucky not to have made the 2nd
round of 18 couples placing in equal 20th position.
THE WDSF ASIAN PACIFIC LATIN RESULT WAS
1st. Yan Bang Bang & Zhu Jing(China)
2nd. Artem Semerenko & Valeriya Kachalko (Kyrgyzstan)
3rd. Kostiantyn Samarskyi & Isabelle Tay (Singapore)
4th. Zhou Lei & Li Sijie (China)
5th. Aleskei Kibkalo & Tatiana Kogadei (Kyrgyzstan)
6th. Gerald Jamili & Cherry Clarice Parcon (Philippines)
THE WDSF ASIAN PACIFIC STANDARD
Championship started with 19 couples in the
first round representing 12 countries with Aussie
representatives Brodie Barden & Lana Skrgic
de-Fonseka making the final and placing in 4th
position. A great for them and Australia at the
Asian Pacific.
Results of the final are :
1st. Vladlen Kravchenko & Marina Laptieva (Kazakhstan)
2nd. Zhao Peng & Wang Qi (China)
3rd. Liu Yihong & Zhou Xiaotong (China)
4th. Brodie Barden & Lana Skrgic De-Fonseka
5th. Hwangyong Seo & Yerang Park (Sth Korea)
6th. German Enriquez & Danella Publico (Philippines)
In THE WDSF WORLD OPEN LATIN event held
on the same day as the Asian Pacific Standard
Championship, Australia’s David Santalucia
& Ruby Gherbaz made the 2nd round of 48
couples just missing out on round 3 placing
equal 25th.
III GAIA OPEN
Vila Nova De Gaia, Portugal Sat 23rd May, 2015
Australia’s Alex Salvador & Alice Chiocchi
competed in the WDSF World Open Latin event in
Portgual and progressed to the 3rd round of 24
couples placing in 22nd position.
Pg 23
INTERNATIONAL NEWS
Aussies Around the World
Pg 24
History
OF THE
With KAY WATERMAN
from New South Wales
image from www.juneandkay.com.au
Pg 25
History
OF THE
How did you get involved in Ballroom Dancing, how old were you and who was your rst teacher/s?
I was 16 yrs old and I went to Jordon Hall in Gladesville, NSW with a school friend. I remember that I was
very shy and kept slipping over! Sometime after, I went to Jimmy Anderson’s School of Dancing at Wynyard
in George Street, Sydney. Jimmy was one of the top teachers at the time and I did all my junior medals with
Jimmy Anderson.
How many dance partners did you have in your career?
I only had one partner the whole of my dancing career, Richard (Dick) Foley. He came to
Jimmy Anderson’s School for lessons once a week and we met there. We went on to compete together in
Australia and all over Europe.
Did you compete in all styles and how important do you think it is to have a solid understanding
of each style?
No, initially we only competed in Modern then 3 years later we took up Latin. If you are going to teach I think
it is very important that you have a solid understanding of each style.
You obviously had many dresses over the years, did you make your own gowns or did you have
someone make them for you?
My first dress was made by Patricia Crane. My second dress was blue and was made by Peggy McClafferty.
I then did a 3 year dressmaking course at Sydney Technical College and started making my own
dresses
. I also made dresses for other couples. This helped with the funding of new dresses for myself.
When competing, I only wore each dress a few times. I then sold them and used that money to buy new fabric
for my next dress.
What are your thoughts on today’s younger competitors specializing in just one style? Do you
think there is too much focus on younger couples doing this?
I think they should do at least Modern and Latin because if they wish to compete overseas they will need both
styles. However, the number of styles they do is their choice as it depends on how much time they have to
spend on training and lessons.
Could you please list some of your results as a competitor?
Dick and I were:
• 7 times Australian ADS Champions 1958 to 1964 inclusive;
• 6 times South Pacic Champions;
• 6 times SATD Australasian Champions;
• 2 times placed 3rd in the World Amateur Championships.
image from www.juneandkay.com.au
Pg 26
History
OF THE
After arriving in England in 1967 we immediately went to Blackpool to compete and were very happy with our
result in missing the final 12 by only one point, having had no training in England and being unknown at that time.
Two years later we missed the final 6 - again by only one point. Obviously we were thrilled at being placed 7th
to Kay & Tommy Patterson. In 1971 we came 3rd in the World Amateur Championship for the first time and held
various other places over the years. We danced mainly in Europe while overseas as Dick was away a lot working
in America and Italy. Dick loved his work and loved his dancing but never wanted to turn professional.
What year did you retire from competition dancing and do you remember what event it was at?
We retired in 1979 at an International Competition in Paris. I remember that for our Honour Dance we danced
to “The Last Tango in Paris” – and I was! Just after that win I lost the use of my left arm and was unable to
dance for the following 9 months.
Who were your coaches both here and overseas?
Jimmy Anderson was our first coach and then in 1956 when Henry Jacques came to Australia from the UK we
trained with him. He remained our coach until his passing in 1964 when Day Allan coached us.
In 1967 we moved from Australia to England. Some of the teachers we studied with there were Sonny Binnick,
Bill & Bobbie Irvine, Benny Tolmeyer and Nina Hunt. In England it was necessary to have more than one coach
as the best teachers were in high demand to travel to other parts of the World and coach there. So you needed
several teachers to ensure your training was not interrupted while your main teacher was away.
Who was your biggest inspiration whilst competing?
Our biggest inspirations were as a demonstrator Peter Eggleton was brilliant. Bill and Bobbie Irvine were
fantastic in their technique and competitiveness – they had that killer instinct which is needed to win.
You obviously had some main rivals on the dance oor,
who were they and what was some of their biggest
assets as competitors?
In Australia Barry & Freda Keeghan and Kerry Wilson & Anne
King were our rivals. Barry & Freda as well as Kerry & Anne
both had plenty of attack and personality.
What was your biggest asset as a competitor/dancer?
I would say our biggest assets were movement and floor craft.
We matched each other lengthwise and were very compatible.
We got on extremely well and never argued. Maybe that was
because we were born under the same star sign.
image from www.juneandkay.com.au
Pg 27
History
OF THE
Do you regret anything in your career, or would there be anything that you would have changed
looking back now?
No, I have such wonderful memories and I would not have changed anything. However, I would have enjoyed
doing some exhibition dancing.
You would have seen so many couples performing over the years, are there any in particular that
are the most memorable to you and why?
Walter Laird and Lorraine were wonderful. They had great rhythm and technique.
What was it like travelling overseas in those early years, how long did it take you and how did you
get to Europe?
We went by boat travelling for 5 weeks on the “Orsova”. Of course back then, it was
cheaper than flying. We enjoyed visiting grand cities along the way including Cairo, Bombay, Athens and Port
Said. It was a great adventure, everything was new and exciting.
You adjudicated for many years, as an adjudicator, what is something that you looked for in a good
competitive couple?
First I would look for posture and technique then timing, musicality and style.
What bit of advice could you give the competitors of today that you wish you had received in your
early days of dancing?
You must always remember that you started dancing because you loved it, so always keep that love of dance
in your mind. Never worry about the results as there is always someone who will come along to beat you.
Couples should never argue. If they are having a problem with something they should take it to their
teacher who will sort it out.
Is there anything else you would like to add that people may not be aware of, or you feel people
would like to know?
You must always work hard. I remember in 1961 in Melbourne we won the ADS Australian Championship in
the Modern. A few days later Dick found out that he had topped Australia in his Chartered Accountancy exam.
He always worked very hard at both his dancing and his accountancy. We trained every night of the week and
it really did pay off. Sadly Richard passed away in March 2014.
TAT Ballroom would love to thank Kay and of course June Saunders and Robyne Martin for all their
help in putting this interview together for us at TAT Ballroom. Kay with the late Dick Foley are truly
one of Australia’s Past Champions of Distinction.
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To book an appointment visit our website
or call Caitlin on:
0433 319 609
www.inbalancesportstherapy.com
Mobile Service
We come to you!
Pg 30
Article #5. Written by Rhett Watts
Embrace the Triple Threat!
As dancers it is important that we maintain our health and physical endurance, not only to make
us better at our craft, but to ensure we can keep competing and enjoying Dancesport for years
to come. In my previous two articles I wrote about the importance of warming up and stretching
your muscles, then in article #4 I focused on why training your core is important for a dancer. This
article will extend further on physical training, exploring why it is important for dancers to train
outside the studio. With particular focus on functional cross training of Cardio, Strength and Core.
Cross training is a hot topic. What should you do? Exercising outside the dance studio can improve your
overall fitness, but you need to be careful to pick workouts that will benefit your dancing without building bulky
muscles or putting you at risk for injury.
Athletes of nearly every discipline from long-distance runners to gymnasts to swimmers integrate cross training
as a part of their preparation, so as dancers I believe we should be doing the same thing. Professional sports
teams often employ Strength and Conditioning Coaches to prescribe and monitor cross training activities that
are specifically designed to enhance their performance. How many dancers, too, belong to gyms to stay fit
during layoffs and breaks, or as a diversion from the monotony of their regular dance schedule? Next question
do you regular go to the gym or does time get the better of you?
This article is going to take a close look at a cross training program, I believe is versatile enough for all dancers
in our industry. The workout is perfect for people who are time poor and gives you cardio, strength and core
conditioning in a 45 minute workout.
After my last article I had some readers ask me questions about a program I briefly mentioned towards the
end called BODYVIVE 3.1. They wanted to learn more about this program and how it would benefit
dancers. So this article will explore BODYVIVE 3.1, along with the benefits of moderate intensity cardio
& resistance tube strength training.
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And the Transformation Award goes to…
BODYVIVE 3.1!
Over the past 2 years BODYVIVE
has undergone a transformation
taking it from what was a good
program to a GREAT program. It provides a workout that, if
I can sum it up in the words of will.i.am, makes you feel…
Bigger, Better, Stronger, Power!
The transformation became a whole lot more than changing the program’s name to
BODYVIVE 3.1.
However, within that name change lies the most signicant evolution of the program; the cross training effect
of three workouts in one.
Let’s rewind the clock. BODYVIVE was initially positioned as a low impact, entry level class for new
exercisers and the older demographic. Les Mills knew the core components of the program were good, but
realised it needed to take a new direction and evolve into a program like no other.
In 2013 and 2014 Les Mills International (LMI) conducted global research with Nielson and studies with
Pennsylvania State University. To summarize the main points from this research that laid the foundations for
change, LMI found the following;
• A new demographic focus for the program - Generation X and Millennials.
• Participants loved the strength and core work but wanted intensity lifted in the cardio components of
the class.
• There was a need for a cross training program that targeted all areas and got results in 45 minutes for
the demands of busy people.
Les Mills International had some great research to point them in the right direction to make some big changes,
however we must not forget the talents of Program Director Susan Trainor who has been a key player in the
evolution of BODYVIVE 3.1. What are the key changes?
1. The VIVE Ball is gone!
2. The class structure has changed to a 45 minute format.
3. The intensity and focus of the cardio has changed.
4. The key focus of the program is cross training.
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So let’s take a closer look at BODYVIVE 3.1 and what you can expect.
As with all of the Les Mills programs the foundation for
BODYVIVE 3.1 remains focusing on functional
strength. BODYVIVE 3.1 has become an awesome cross training program for busy people on the go,
and Les Mills has started making the change….Check out the class description;
“If you want the optimal mix of strength cardio and core training this is it. Step into a
BODYVIVE 3.1
class and you can be sure you are heading into one of the safest and most effective workouts around. The
challenging mix of lunges, squats, running and tubing exercises will help you burn up to 490 calories each
class.”
What you can expect in
BODYVIVE 3.1 class;
• Three components of tness training- Cardio, Strength and Core.
• A mix of moderate intensity movement and impact to train your aerobic tness and heart.
• Strength training using body weight and resistance tubing.
• Easy to follow movement combinations, set to great music, targeting all levels of intensity.
• Different levels of intensity offered throughout the workout, so that participants can train at their own
pace, and challenge themselves when needed.
• Revolutionary core training that is challenging but works and sits equally with other LM programs such
as CXWORX®.
• A program that will teach you to exercise correctly and move safely.
In order to really emphasis the massive transformation and benefits
of BODYVIVE 3.1, I would really like to take a closer look all
three components of Cardio, Strength and Core for the 45 minute
workout.
BODYVIVE 3.1- CARDIO
As part of the cross training effect, cardio takes focus for the first half of the class. BODYVIVE 3.1
introduces a moderate to high intensity level of cardio that allows participants to burn some serious calories,
increase individual heart rates and certainly build up a sweat. Participants can work hard and stay strong
working at the moderate level of intensity during the cardio section of the class, or if participants are up
for a challenge they can push themselves to the next level of intensity. The cardio tracks also promote
core stabilization through bracing of the abs and, in tracks 4 & 5, introducing core exercises into the cardio
movement patterns.
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Another great factor about the cardio component of BODYVIVE 3.1 is the moderate intensity cardio
moves are found in other programs such as BODYSTEP, BODYATTACK and BODYCOMBAT. It is therefore a
great starting point for participants to learn the foundations of common movement patterns.
Moderate intensity cardio training really has a great place in a cross training program such as
BODYVIVE 3.1, and can offer many benets for individuals. Some of these benets include;
1. You’re new to group fitness- If you’ve been relatively sedentary or haven’t done much formal exercise
for a few months or more, then moderate-intensity workout, and gradually increasing duration and intensity is
the way to go. Once you can sustain a minimum of 15-20 minutes of continual exercise, do that three to five
times a week for at least one month before progressing to higher-intensity levels offered in a BODYVIVE
3.1
class.
2. You enjoy moderate intensity more than high- Not everyone loves the feeling of pushing their bodies to
the limit, and that is what high-intensity training requires. If you prefer a moderate intensity level workout, by
all means stick with this, I assure you it will still be a challenging workout in BODYVIVE 3.1. You will still
burn calories and fat, you will still feel more energetic, and you will still get the health benefits associated with
high intensity training.
3. You’re training for endurance or a sporting event- Did you know, your body adapts to the specific stimuli
you throw at it. This means that you will be best at the activity you practice most. If you want to run a marathon,
you need to do some continuous runs to prepare not only the cardio respiratory system, but also the connective
tissues and the mind as well. For most sports and recreational activities, including one to two sessions of moderate
cardio training per week will give you the stamina to improve your sport and agility endurance. This is great for
competitive dancers and complements what you would be doing in a Dancesport practice/stamina class.
4. You want to decrease injury risk and allow your body to recover. High-intensity interval training is
tough on your body. While the volume of work may be lower than in moderate intensity training, the added
intensity places significant stress on connective tissues and muscles, often leading to higher levels of acute
inflammation that can become chronic if you don’t allow your body to recover from those intense workouts.
Most people cannot incorporate high-intensity interval training more than two to three times per week without
increasing their risk for injury or overtraining. By participating in
BODYVIVE 3.1 you have a choice to mix
it up with high intensity and moderate intensity cardio training, to decrease injury risk as well as maximizing
the benefits of your workout.
5. You want to burn calories without burning out. If weight loss is your goal, you may not be able to
burn all of the calories you want to with HIT alone. To avoid burning yourself out with too much high-intensity
Pg 34
training, alternate HIIT workouts with some moderate- high intensity cardio such as that in BODYVIVE
3.1
. Moderate intensity cardio training sits right in the fat burning zone, this class can help you burn up to
490 calories.
The Victorian Government’s Better Health Channel comments further on the importance of moderate
intensity exercise;
‘For maximum health benefits, the goal is to work hard, but not too hard, described as moderate-intensity by
the ‘National Physical Activity Guidelines for Australians’. These guidelines recommend that for good health,
you should aim for at least 30 minutes of moderate-intensity physical activity on most days. This is the same
for women and men.’ (Victorian Government 2012)
After taking a look at the benets of moderate intensity cardio, let’s break down the cardio section
of the class and what you can expect in each track.
TRACK 1- WARMUP
The warmup is always a feel good song that everyone can relate to. The focus of the warm up is just that, to
warm up the muscles and get the body moving. The warm up focuses on directional awareness, key moves
that will come up later in the class and builds an understanding of basic movement patterns and combos.
Generally the warm up focuses on getting the legs moving and then introduces basic arm movements that
complement what the lower half of the body is doing. Typical moves that you can expect in a warm up are;
Squat pulses, lunges, marching or walking forward and back, tap repeaters, knee repeaters, step touches, side
taps, hamstring curls and often combinations of these moves.
TRACK 2- CARDIO #1
The first cardio track focuses of being strong, precise and powerful by staying low and loaded in the legs
while really boosting the heart rate. This track builds on movement patterns as the track progresses and
offers higher levels of intensity to lift the heart rate and feel that hard working burn in the legs. Cardio #1 will
generally have some of the following moves to start you working up a sweat; A squat tap sequence, lunge/
squat combinations, 2 steps across, step touch patterns and high arm reaches.
TRACK 3- CARDIO #2
This track in the class is a fun and often a shorter cardio track, focusing on speed and agility. This cardio track
focuses on fast movement patterns that continue to increase the heart rate but challenge the mind through
agility and directional awareness. The moves that you may experience in this track are; Ladder steps/run,
jumping jacks, 3 point runs, agility running, side taps, hops, ski jumps and jogging.
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TRACK 4- CARDIO #3
This cardio track really has a cross training and athletic feel to it. Cardio #3, offers the participants to work
strong at the base level or if they want a challenge to push themselves with the higher intensity levels.
(However don’t be fooled the base and moderate levels still pack a punch and you can feel every bit of it).
Track 4 has lateral movement, focusing on spatial awareness and moving around the room. This track starts
to really spike the heart rate and prepare you for the final peak cardio. This track encourages participants to
challenge themselves by adding basic plyometrics to the movements and coming down to the floor for some
core stabilization and body weight exercises which continue to increase aerobic training. Some of the moves
that you will experience in this track are; 3 point runs, skaters, directional runs, high knee runs, hamstring
curls, double hops, squat calf raise (with a jump), knee lifts/propulsive, side taps with oblique rotations, cross
crawls and mountain climbers.
TRACK 5- PEAK CARDIO
The focus of track 5 is to drive the final cardio push through expansive and energetic movements. This track
is always totally inclusive and the movement patterns feel athletic no matter what impact level you choose to
work at. This track usually has moderate to high level cardio movements, and can often be broken up with two
challenges for participants. For those who do not want to move to the floor, there is a leg challenge of squats
and lunges, or if participants choose, a core and upper body challenge with burpee, mountain climber or push
up combinations. The moves that often make up a track 5 are; Knee repeaters with a high arm reach, skaters/
skaters combinations, jumping jacks, step knee lift, propulsive knee lifts, squat lunge sequences, cross crawls,
mountain climbers, side lunges, 3 point runs, burpee’s and push ups. All these moves have various levels of
intensity and participants can choose the level that works for them.
BODYVIVE 3.1- STRENGTH & CORE
Following the cardio section of BODYVIVE 3.1, is the dynamic workout of strength and core work with
the resistance tube. The resistance tube is introduced in this part of the class. The tubing is graded from light
to heavy (indicated by the colour of the tube). Always try a new exercise with a lighter grade of resistance until
you have mastered the technique. (Resistant Tubes Pictured below)
Les Mills has chosen to use resistance tubing in BODYVIVE 3.1 as
they have found, tubing is versatile, easy to use and inexpensive. It has
a wide appeal across a range of age groups and it provides the ability to
take a simple exercise and make it challenging.
The strength component of this cross training program not only focuses
on increasing functional strength, it continually targets and actively works
the core while, shaping and toning the body.
Pg 36
As we did with the cardio component of BODYVIVE 3.1, let’s take a closer look at resistance tube strength
training and why it works. Everyone from beginners to conditioned athletes can benefit by adding resistance
tubes to their strength training programs. You can work every muscle in your body by using resistance tubes.
Resistance tubes can add challenge and variety to any workout.
The training possibilities of resistance tubes are endless and you will experience this in a BODYVIVE 3.1
class. Resistance tubes, allow you to move more freely and achieve a greater range of motion (as opposed to a
machine which controls where you start and stop). The greater range of motion allows you to create resistance
from all directions; the side, overhead, below, etc. You can also adjust your angle by moving the xed point
higher or lower. In a BODYVIVE 3.1 class, the tube is used stand alone and anchored by standing on a
point of the tube to create resistance.
As mentioned earlier, resistance tubes in a BODYVIVE 3.1 class also differ in their degree of difficulty
(signalled by various colours). The most stretchable tubes have lighter resistance than the harder to stretch
ones that offer a heavier resistance. This, along with body position, allows the participant to customise the level
of resistance to fit their strength level. As a participant, you control the tension by shortening or lengthening
the tube. For example, when standing on a tube to perform a bicep curl, add resistance by stepping your feet
wider in the tube, or make it lighter by stepping your feet closer together.
There is a mechanical advantage in resistance tubes that resistance is maintained through every part of motion.
The massive benefit of resistance tube strength training is every part of both the concentric and eccentric
part of the exercise has resistance, resulting in better range of motion strength, increased flexibility, the
ability to perform controlled movements and elongate muscle fibres to engage muscle stimulation. Resistance
tubes provide a force against which your muscles must work. This action causes muscles to contract, which
stimulates bone as well as muscle growth.
Engaging core activation and stabilization is also a fantastic benefit of using resistance tubing. In BODYVIVE
3.1
, the workout is pre-choreographed to integrate lower and upper body workouts with the resistance tube,
while at the same time working your core stabilizers, abdominals and muscular slings.
The integrated core focus of the cross training effect of BODYVIVE 3.1, is simply to do specific exercises
to develop and strengthen the core stabilizer muscles. In BODYVIVE 3.1, the core exercises train the
muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and
stability, whether in the gym, on the playing field or in daily activities. If any of the core muscles are weakened,
it could result in lower back pain or poorly align posture. Keeping these core muscles strong can do wonders
for your posture and help give you more strength in other exercises.
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What I love about the strength and core components of BODYVIVE 3.1 is the way the workout pays
close attention to the muscles that connect the upper and lower body and provide maximum strength and
stabilization during certain body movements, called sling muscles. The slings of the body are muscle networks
that connect the lower limbs with the upper limbs which produce movements we need for everyday movement
such as lateral/linear movement, shape, sway and rotation.
To break this down easily, there are anterior (front), lateral (side) and posterior (back) sling structures. For
example: The anterior longitudinal sling muscles consist of the pectoral muscles (chest), external and internal
obliques (abdominal sides), and transverse abdominis (deep muscle layer in the front and side of the abdomen).
BODYVIVE 3.1 allows participants to train all aspects of the core, and undoubtedly will greatly improve
their three dimensional core strength and stability.
After taking a look at the benets of resistance tube and core training, let’s break down the
strength and core sections of the class and what you can expect in each track.
TRACK 6- INTEGRATED STRENGTH
Track 6 is the first strength focused track in the class that introduces the resistance tubing. This track is a
perfect example of cross training coming straight out of cardio into an integrated focus, working the entire
body. The integrated strength track is usually a big workout with music that has big beats to keep you motivated
and working hard. This is a 360 degree strength workout for the body, systematically working the lower body,
upper body and core all at the same time.
This is great training coming straight out of the cardio section of BODYVIVE 3.1. The heart is racing and
the muscles in the body are fired up. This track feels intense, challenging and builds strength. The whole body
is working legs, glutes, abs, back, shoulders and arms. This track usually requires balance and requires a lot of
control, similarly keeping tension on the tube between reps is a real challenge however it builds strength and
we always encourage you to keep going.
What I love about the integrated strength track is it offers progressive training for the participants. The
choreography always starts with the lower body, adds in the upper body training, then rep by rep layers on
movements to increase the intensity for the final level of work. For participants that are new, pregnant or have
an injury this is great as they still have the opportunity for a great workout by sticking with the foundations of
the lower body or upper body workouts and gradually increasing the intensity when they are ready.
Exercise and movement patterns you can expect with the resistance tube in this integrated strength track are;
Back lunge with a front raise, lunge with a bicep raise, lunge with a reverse peck deck, double fly with a tap/
leg extension, wood chops, power skier with a dynamic lunge, side lunge with a row, squat with a front raise/
Pg 38
bicep raise/wide pull down, knee repeater or lunge pulses with wide side raise, lunge with mac raises, triceps
extension, lat pull downs and rotator cuff movements.
TRACK 7- CORE STRENGTH: HIPS
Track 7 focuses on working your core and lower body with a big focus on hip stabilizers and glutes. This
strength track is always a little shorter than track 6 around 3-4 minutes, however it is challenging and you feel
a real burn from the workout.
This track starts you off with the resistance tube under your feet, handles crossed to increase resistance
with hands on your hips. This track really focuses on gaining full resistance of the tube to work both the
concentric and eccentric of each of the movements. The movements are simple to learn, however they are
certainly challenging on the body. As with all the other tracks this track starts with a strong foundation for each
movement, then builds the intensity of each move to really challenge the workout. I promise you Susan Trainor
does a great job in choreographing this track. This track always makes you feel the burn and leave you feeling
challenged and strong.
The core strength hip track will focus on core stabilization and keeping the upper body still. You will feel the
work in your lower body as the workout builds strength in your glutes, hamstrings, quads, abductors, calves
and hips. Some of the exercises you will experience in this track are; Rear leg extensions, leg circles, step
touch sequences, squats, wide walks side to side, and stepping out, out, in, in whilst standing inside the tube.
TRACK 8- CORE STRENGTH: ABS
This track is all about the abs and for around 5 minutes the training is all about abdominals. This track allows you
to focus on smooth and controlled movements that really target your core. Track 8 trains you to have great body
alignment, bringing awareness to your lower abdominals, transverse abdominals, obliques, pelvis and spine.
The big benefit of this track is the core exercises are really effective as they engage many muscles and
cross several joints that work together to coordinate stability. What I like about this track in BODYVIVE
3.1
, is that it focuses the core muscles to work as a unit, contract at the same time across joints in order to
stabilize the spine. Some of the best core exercises are simple bodyweight or abdominal exercises and you will
experience the following in track 8; Crunches, pulse crunches, c-crunch, single/double leg extensions, oblique
leg extensions(the mermaid), cross crawls, push ups, lying oblique crunch, side hovers along with plank and
hover combinations.
TRACK 9- ACTIVE RECOVERY
The active recovery is the final track for the 45 minute format of BODYVIVE 3.1. This track is always
musically driven and aims to lower the heart rate, but allow you to actively stretch, focus on balance and co-
Pg 39
ordination through stabilizing the core. Track 9 offers some very different ways to stretch and is often yoga
inspired focusing on movement with controlled breathing patterns. The active recovery presents you with
movements such as; A side stretch sequence, ninja wrap sequence, standing hamstring stretch, warrior
sequence, side lunge, forward fold, wide squat twist, slow mountain climbers, aeroplane pose, tree pose and
down dog.
Pictured are just a few of the resistance tube strength exercises you can expect in BODYVIVE 3.1.
FRONT SQUATS
How to:
(1) Place your feet on top of a band and hold the handles with an overhand grip.
Bring your hands up to shoulder height.
(2) Squat all the way down until your quads are below parallel. GET LOW.
(3) Powerfully explode up and return to a standing position.
SQUAT & PRESSES
How To:
(1) Place your feet on top of a band and hold the handles with an
overhand grip. Bring your hands up to shoulder height.
(2) Squat down until your quads are below parallel with the floor.
(3) Powerfully explode upwards and press the handles overhead. Hold
for 1 second.
(4) Lower the handles, squat down, and repeat. The motion should be
fluid and continuous without stopping
GLUTE KICK BACKS
How To:
(1) Get on your hands and knees and hold both handles under your chest.
Loop the band around the arch of your right foot.
(2) Keep your core tight and back flat, contract your butt, and powerfully
kick your right leg out as far as possible.
(3) Hold it for 1 second and slowly return back to starting position.
Complete a full set and switch legs.
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STANDING SHOULDER PRESS
How To:
(1) Place both feet on top of a band and hold the handles with an
overhand grip. Raise them up to shoulder height.
(2) Stand tall, keep your core tight, and powerfully press the
handles overhead.
(3) Slowly lower the handles down to shoulder height and repeat.
UPRIGHT ROWS
How To:
(1) Place your feet on top of a band and hold the handles over your
thighs.
(2) Stand tall, keep your core tight and shoulders back, and pull the
handles up to neck height. Your elbows should be higher than your
hands.
(3) Hold for 1 second and slowly lower.
REVERSE FLY
How To:
(1) Hold a band straight out in front of your chest with an overhand grip. Your
arms should be at roughly shoulder width.
(2) Contract your rear delts and upper back, and pull the band apart until your
hands are completely out to the side, your body should form a big “T.” Keep
your arms up at shoulder height throughout. They shouldn’t drop.
(3) Slowly bring your arms back in towards your chest.
LATERAL RAISE
How To:
(1) Place both feet on top of a band. Hold the handles with a
neutral grip at the side of your body.
(2) Keep your arms straight and raise them laterally up to
shoulder height. You should form a giant “T.”
(3) Hold for 1 second and slowly lower.
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FRONT RAISE
How To:
(1) Stagger your feet and stand on a band with your front foot. Hold the
handles with an overhand grip over your thighs.
(2) Keep your arms straight and raise them up to shoulder height.
(3) Hold for 1 second at the top and slowly lower.
SEATED HORIZONTAL ROWS
How To:
(1) Sit on the floor and loop a band around your feet.
(2) Keep your core tight and your back straight, and powerfully row the
handles into the side of your torso.
(3) Squeeze the contraction for 1 second and slowly release.
BENT OVER ROWS
How To:
(1) Stand on top of a band and bend over to 45º.
(2) Tighten your core, keep your back flat, and powerfully row the handles
up into your torso.
(3) Squeeze the contraction for 1 second and slowly return to the bottom.
BICEP CURLS
How To:
(1) Stand on top of a band and grab the handles with an underhand
grip.
(2) Curl the bands up into your body and squeeze the contraction.
Keep your elbows locked into your sides.
(3) Slowly lower back to the bottom.
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HAMMER CURLS
How To:
(1) Stand on top of a band and grab the handles with a neutral grip (palms
facing your body).
(2) Curl the bands up into your body and squeeze the contraction. Keep
your elbows locked into your sides.
(3) Slowly lower back to the bottom.
TRICEPS EXTENSION
How To:
(1) Stagger your feet and stand on top of a band with your back foot.
(2) Grab the band with one arm and raise it straight overhead.
(3) Without moving your arm, bend at your elbow and slowly lower your
forearm until it’s roughly parallel with the ground. Keep your core tight and
back straight.
(4) Powerfully contract your tricep and press the handle back up to starting
position. Complete a set and repeat for the opposite side.
TRICEPS KICKBACKS
How To:
(1) Stand on top of the band and hold the handles with an overhand
grip. Bend over to 45º.
(2) Powerfully contract your triceps, extend your arms, and press the
handles out behind your butt. Keep your core tight and your arms
stationary.
(3) Slowly bend at your elbows and return the handles back down to
starting position.
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Well that wraps up BODYVIVE 3.1. After reading this
I hope you are inspired to take on the challenge of ‘The
Triple Threat’ BODYVIVE 3.1! There should be no
doubt in your mind,
BODYVIVE 3.1 will burn calories
and help you build fitness and strength while improving
energy levels, flexibility, balance, agility and core strength.
This class is for absolutely everyone and if you are after a
cross training program, that offers you a complete workout
in 45 minutes for busy people on the go (let’s face it all of
us are time poor with dance commitments), then this class
is for you.
Why I think
BODYVIVE 3.1 is perfect training outside the studio and complements Dancesport, is because
it does all of the following; Increases aerobic capacity, introduces exercises and teaches proper alignment,
focus on spine placement and neuromuscular control, hip joint placement/ movement, knee tracking, focus on
shoulder placement / control, glute and hamstring strength, anterior and posterior sling strength, plyometric,
isometric and full body exercises, resistance exercises using tubes, isometric core exercises that challenge
stability, and focuses on speed with floor-to-stand exercises.
If this article is not enough to get you thinking about embracing the Triple Threat then you need to check out what
two incredible ladies involved with the program have to say about BODYVIVE 3.1. I had the opportunity
to chat with the BODYVIVE 3.1, Head Program Coach from LMAP - Shelly Townsend and
with Nats Levi- BODYVIVE 3.1 master trainer and regular filming presenter. They both shared their
excitement about being involved in the transformation of the program;
Shelley Townsend (BODYVIVE3.1 Head Program Coach – LMAP)
“I have always loved BodyVive and now feel privileged to be part of its evolution.
From when I started with BodyVive 4, I have championed the fact that this
program covers all fitness bases. It is now super exciting that this benefit has
become the focus. The physical changes made to the structure and content of
Vive means we can now declare a very clear and unique positioning message:
BODYVIVE is functional, time efficient cross training.
3 WORKOUTS IN 1 = 3.1
BodyVive 3.1 is also SMART training and it’s cool to be associated with
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anything that is smart. Susan Trainor weaves the three components of the class into a totally integrated fitness
tapestry. This is not 3 different exercise blocks tacked together, but a cohesive whole, designed to produce
the most results in the shortest time. The Track 6-Integrated Strength effectively extends the cardio training;
the squats and multi-directional lunges in tracks 2, 4, 5 & 6 means that by Track 7-Hips we can train legs and
butts to failure in 4:00 minutes; even less time is needed at the end of the class to overload abs because of the
cross crawls, burpee push up/mountain climbers and balance variations that come before. How slick is that!!
BodyVive3.1 is also good for my body and when you work full time in fitness this is gold. It doesn’t overload
one energy system, one movement pattern or one body part so there is way less risk of injury. Common
problem areas are also addressed, conditioning us against resulting injury. Anyone ever visited the physio due
to niggles around hips or knees and been prescribed one legged squats and theraband sideways walks …..
well these are regular inclusions in BV3.1.
And … because the program is so effective for me, plus fully optioned, I can recommend it without hesitation
to pretty much anyone who comes for fitness advice. This is what we are about as Les Mills Group Fitness
Professionals – delivering life-changing fitness experiences.” (Shelly Townsend 2015)
Nats Levi- LMI Trainer and lming presenter for BODYVIVE 3.1
“I love the direction BODYVIVE 3.1 is going because it is fresh, athletic…
and a little bit sassy! The 45 minute format works perfectly for someone like
me as I get a great workout in all facets cardio, strength and core in a onetime
savvy class. The benefits I see as an instructor is the development of lateral
and directional awareness in my participants.
The multi-planner movement choreographed into BODYVIVE 3.1 is great
for athleticism and directional awareness; I am also noticing strong great
looking glutes! There is a lot of hip stabilisation in BODYVIVE 3.1 from
the lateral movement and the conditioning work using the tubes. The effort is
really starting to translate into visible results.
Each release is getting stronger in developing the essence of the new format by the great music selection and
challenging new moves. Plus it is just plain old FUN! Working hard in a community to fresh beats and having a
laugh- it is a mental release too.
I love being part of the foundation stages of 3.1. Look out world, BODYVIVE 3.1 is coming at ya!”
(Nats Levi 2015)
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MY 3 EXTRA TIPS…
• Wear supportive shoes when you’re working out. A good pair will correct
imbalances and keep you stable.
• Be aware of your alignment, especially in parallel positions. Always keep
your knees in front of your hips and directly over your toes. BODYVIVE 3.1 really
promotes this.
• Do everything in moderation. Cross training should create a good sense of
symmetry and balance in your body to help prevent injury.
For testimonials, research, advice and more information about
BODYVIVE 3.1, along with tutorials from the Program Director Susan
Trainor and to check out footage of BODYVIVE 3.1 in action visit;
http://www.lesmills.com/workouts/tness-classes/bodyvive/
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