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HOW TO OBTAIN FITNESS FOR A HEALTHY LIFESTYLE

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EXERCISE

PLAN

EXERCISE

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TWO-STEP LESSONS

WCS ANNUAL DINNER

Dance Videos

EXERCISE IS VERY IMPORTANT FOR MAINTAINING FITNESS, HEALTH AND WEIGHT REDUCTION

The following table illustrates a plan to include in your daily or weekly exercise program Recommendations from the American Heart Association and American College of Sports Medicine

DESCRIPTION	EXERCISE PLAN OF ACTION
WHY exercise?	Regular exercise builds strong muscles, bones and heart. It will help maintain good health and help you stay physiologically younger than your chronological age. There are several health conditions listed on the Health Notes Page that can be cured or improved with regular exercise.
Pre-exercise	In order to prevent joint and/or muscle injury all exercise programs and sports activities must be preceded with a stretch and warm-up session. The warm-up video below provides recommended stretch and warm-up exercises.
Exercise time	Experts recommend a minimum of 90 minutes per week of exercise. To start the 90 minutes may be walking, biking or dancing. Start with 30 minute work-outs with 20 minutes of vigorous activity three times per week and build up to five per week. Plan to take at least one day of no exercise per week because your muscles need to adjust and rest. Make your exercise program fun by listening to up-beat music. Based on studies this will increase the rate of weight lost and give you incentive to keep moving.
Repetition	After a slow start, plan to ramp up your heart rate with speed walking, running, biking fast dancing, swimming or with exercise equipment that allows fast receptions. This will decrease your chance of having heart disease or a stroke later in life. It will also burn calories at a faster rate which will help with loss of excess fat.
Strength Building	The objective is to replace the fat in your body with muscle and boost your metabolism. The video #4 below shows some strength building exercises that can be done at home with low cost exercise equipment. Dumb-bells and ankle weights can be purchased at most athletic stores and at Wal-Mart.
Protection	It is recommended to wear good comfortable athletic shoes, and braces over injured joints while doing exercise programs or any sport. For walking or dancing it is recommended to use inserts to support your feet in addition to wearing comfortable. supportive shoes. Flip flops and high heels for dancing is may look cool but they do not support your feet or ankle joints. Take a look at the dance video #1 below for a picture of the ankle joint.
Joints	Build muscle groups around the injured joint's to relieve the stress of bone on bone. Shoulders: Exercise the shoulder joints by moving each arm 360 degrees as shown in the video # 4. Elbows: Exercise the elbow joints by lifting dumb-bells as shown in the video #4 Hips: Exercises for the hips are shown in the warm-up video #2 Knees: Strengthen the quadriceps with squats, lunches and steps. Start with light ankle weights and increase the ankle weights as you advance in your training. (Video #4) Ankles: Flex your ankles 360 degrees as shown in the video #4. Use the other exercises recommended by your Personal or Physical Trainer (PT)
Post work-out program PT's call it the cool --down	Let your body sink into total relaxation while lying on the bench. Deep breathing to take mind off of pain, think of something pleasant to overcome the brain negative function that goes with pain. One hand on chest and the other just above the navel take deep breaths through the nose and exhale through the mouth for 5 receptions. Use an ice pack for 8-10 minutes on injured joints or muscles. Repeat the breathing exercise and tense each muscle group starting with the feet and work up and while taking deep breaths as shown in the Strength Building Video #4.

Article in the St Petersburg Times Wednesday February 23, 2011

For adults who have a desire to stay out of nursing homes and remain independent.

Physical inactivity is one of the strongest predictors of unsuccessful aging in older adults and is perhaps the root cause of many unnecessary and premature admissions for long term care and a sentence to a wheelchair. To prevent going to assisted living or a nursing home and loose your independence get off of your sofa, out of the stands, get on the court, walking trail, gym, dance floor,

or bicycle. Other choices include swimming, tennis, softball, football, rowing a boat or kayak or most any physical sport. Many of the detrimental effects of aging can be prevented, by starting a fitness program. First you should check with your personal doctor and a professional physical therapist (PT) before you start a fitness program. Select activities that fit your personal level and select the activities that you enjoy.

Follow these steps a minimum for twenty minutes three times each week

to become A top notch physical fit PERSON.

Obtain Endurance:

Aerobic exercises will strengthen your lungs and your entire cardiovascular system. which will include fast walking, dancing. bicycling, swimming, rowing, or water aerobics. See videos #1 and #4 below for endurance suggestions.

Prevent muscle and bone loss:

Begin a program of progressive strength-training for all major muscle groups as shown in the video # 4 below. Strengthen and build leg muscles so that you can get out of a chair without assistance, climb stairs, and even do some jogging. This is very important to prevent osteoporosis and fractures. Stronger muscles will also mean stronger bones. Go to the HEALTH NOTES PAGE and click on 'Bone & Joint Health' for foods and herbs for Bone Health, Arthritics and Joint Problems. See video #1 below for a detailed description of joint structure and to see how dancing can help strengthen leg muscles.

Restore Flexibility with static stretching

As we age without activity, muscles will lose their elasticity causing decreased range of motion in the shoulders, spine and hips. Start with a light few minute warm up before starting this exercise program. Static stretching consists of stretch and hold for 10 to 30 seconds for each exercise. Videos #2 & #3 below show a way to increase range of motion with a complete set of stretch exercises based on the American College of Sports Medicine.

Improve Balance

As an inactive body ages lower limbs begin to weaken. A simple ankle exercise as shown in video # 4 below can be effective in helping to maintain balance and prevent falls. The exercise recommended by the St Petersburg Times was to extend arms for balance, focus looking straight ahead, while walking heal to toe and pretend you are walking a tight rope. You might want to expand this exercise and walk on bricks or blocks laid out in a straight line.

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Plan to spend at least 5 minutes for warm up and 20 to 30 minutes for each exercise session

These exercises should be repeated a minimum of 3 times each week

four videos are to be used with this report

are based on the American College of Sports Medicine

1. Line Dance Video shows which joints receive rotation while dancing

You do not need a partner to line dance, three fast line dances is equivalent to jogging one mile.

2. How to stretch and do warm-ups prior to exercise by using the exercise ball.

3. How to work-out and strengthen your muscles by using the ball Nicole demonstrates an exercise that will take inches off

of your waistline.

4. The fourth video is for strength building and weight reduction.

NEW - May 1, 2011 Click on the button for proper instructions for a warm-up prior to exercising

from the American Academy of Orthopedic Surgeons (Return by clicking the top left arrow)

[PLEASE CLICK ON THE PICTURE TO VIEW THE VIDEO]

#1 Video to show how line dancing is a fun way to get exercise and to strengthen your joints.

#2 Video for suggested stretch and warm-up

prior to any exercise program and to increase range of motion

#3 Video for suggested stretch, warm-up

and strength building

with the Ball

#4 Video for exercise,

weight reduction and strength building

New 12/16/2011

PHOTOS AND VIDEO FROM THE ANNUAL WEST COAST SWING ASSOCIATION

CHRISTMAS DINNER

Christmas

Dinner

Celebration

Video

Please click on

the picture

You are welcome to join the West Coast Swing Association even if you do not know how to dance. Each Friday Night there is a

"Back to Basics Lesson"

which is great for all newcomers.

The lesson begins at 7:45 PM and the social dance starts at 8:30 PM all for $5.00.

This website will give you all of the information including.

*Newsletter

*Membership

*Photo Gallery

*Calendar

www.tbwcsa.com

Jim & Sandy Scott are the leaders for the club and Sandy Lopez is on the board of directors.

Photo of the club members that made the dinner possible.

Have fun while you exercise by BIKE RIDING, SWIMMING, WALKING or DANCING.

The following videos that show how DANCING is a form of fun exercise.

'The cowboys say let me die with my boots on; the dancers say let me die with my dance shoes on'

It is great to live a long life and it is even greater to be able to dance for your entire life.

Follow the advice on the Health Notes and this page and live a healthily, active, long, sexy and dancing life.

Link to Tampa Bay West Coast Swing Association ------>	www.tbwcsa.com
Link to WCS club for schedule of events: ------>	www.wcscluboftampabay.com
Link to Tina Castle's business website ------>	www.cutecuts-tlc.com
Link to John & Tina's Dance website ------>	www.john-tina.com
Link to Danielle's website ------>	www.dbdance.net
Link to Phil's website ------>	www.danceamerica.net
Link to Jimmy & Cindy's website ------>	www.jimmycindy.com
Link to Bobby's website ------>	www.bobbycaudill.com
Link to Patti's website ------>	www.PattiRobst.com

MDC	Magic Dance club 10001 66th St N Pinellas Park, Fl
DADS	Dance America Dance Studio 4445 Eastbay DR, Clearwater, Fl

BDC

Bayou Dance club 6541 102nd Ave N Pinellas Park, Fl

Videos were made at MDC, DADS AND BDC Their lessons include personal instructions when time permits. Under 30 dancers get half price plus free lessons if you join the Tommy & Renee's Swing Gang.

NEW - August 1, 2011 1st & 3rd Sunday of each month

John Henning & Tina Castle give West Coast Swing (WCS) lessons on Sundays each month at DADS for only $10.00 per 2 hour lesson

from 5 to 6 PM and intermediate lessons from 6 to 7 PM. Please add your name to their email list. DVD's of John & Tina's lessons and showcases are available. Please see the beginner level video B1 below for an example of the basic lesson.

Go from beginner to advanced WCS dancer in a flash with John & Tina

2nd, 4th & 5th Sundays of each month

The theme of these practice lessons is: "ABSORB THE BASICS"

Jane Hance & Tina Castle give 2 hour West Coast Swing (WCS) lessons on Sundays from 5 to 7 PM at DADS for only $10.00 per

2 hour lesson or a discount if you book four lessons in advance. These lessons are geared toward WCS dancers from beginners to advanced because the emphases will be on WCS basics. Personal instruction (coaching) skill level practice session classes focused on helping students better understand and learn the "relaxed, cool, fun factors of WCS".

West Coast Swing basic lessons most Friday & Saturday evenings at 7:45 PM with social dancing starting at 8:30 PM with free drinks & refreshments. Sunday afternoon lessons have been added starting at 5 PM at DADS

West Coast Swing, Two Step and Night Club lessons are taught at the Bayou Dance Club (BDC)

Come join us on the first and forth Saturdays at 7:30 PM each month.

INSTRUCTIONAL VIDEOS

on Blu-Ray DVD

B1 & A1 -A12

Only $20.00 with free shipping.

Request DVD by email with name & address or at the next dance event and learn these patterns while watching them on your

TV or computer.

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PLEASE CLICK ON EACH PICTURE TO VIEW THE VIDEO

John

and Donna

John

and

Tina

B1 Beginner Level WCS

with John & Tina

All four major patterns of WCS

1.	Left side pass
2.	Right side pass
3.	Sugar-puss also called push break
4.	Whip
*	Notice! WCS lessons have moved from MDC to DADS. The new times are 5 to 7 PM

A1 Advanced Level WCS

with John, Student & Tina

1. Whip with reverse roll (double

rotation) and six count left side pass

2. Poker/vertical -- 14 count whip

3. Spin like serving pizza

4. Lariat (lasso) & Ribbon turn from

normal hand positions

5. Lariat at waist position

A2 Advanced Level WCS

with John & Tina

1. Whip high jack

2. Body roll

3. Barrel roll with double outside turn

4. Arm check, close-frame & duck

5. Slip & Slide & 4 count walk

A3 Advanced Level WCS

-- Jan. through Feb. 2010

1. Push-Break fancy patterns with a

   country western snap around.

2.Whip with left hand to left hand back to front position & clockwise rotation & change hands; with 6 count exit

3. Left side arm check, frame, turn &

    roll-out with a duck

4. Whip pattern with lead taking 3 steps back & rotate with arms extended.

5. 16 count basket whip with a double

    hammer-lock

A4 Advanced Level WCS

with John & Tina

1. Place girls hand in back and continue

rotation & walk for 16 counts

2. Series of bow ties with a shoulder

roll and a photo moment pose

3. Arm check, ballroom frame & rotate

4. Arm check, rotate girl, duck and pop

5. Whip with leader walking backwards

across the slot to the opposite rail. On

count 5 leader raises left arm and

rotates the girl. Repeat pattern with

hand in front.

6. Eight count same side whip with slide

A5 Advanced Level WCS

with John & Tina

1. Push-break with touch patterns

including a 16 count roll with arms

extended. (See Picture above)

2. Slip & Slide patterns with a 4 count

walk & leader crossing the slot to

opposite rail.

A6 Advanced Level WCS

with John & Tina

*****Part 1 John & Tina*****

SPECIAL WCS SHOWCASE

routine at Gulfport Casino 4/28/2010

*****Part 2 John & Tina*****

Lesson on 5/2/2010

Push-break, whip pattern and

advanced pattern with several turns and shoulder rolls

A7 Advanced Level WCS

with John & Tina

1. Quick review of some basic patterns

2. Simple left side pass with John's 'BS'

arm extensions

3. Puss-Break with a 2 count pause

1. Tina takes the lead on a push break

2. Hammer-lock pattern

3. Whip with one arm extended

4. Traveling 12 count whip

5. John & Sandra in a social WCS dance.

A8 Advanced Level WCS

with John & Tina 9/24/2010

1. Double Wind Mill pattern

2. Hip Whip

3. Single & double left-side pass with

girl's duck and pop

4. Whip with double rotation

5. Whip with a catch & rotation exit

A9 Advanced Level WCS

with John & Tina JAN-2011

1. Side pass with leader and lady

turning

2. Sugar-puss pattern with four sways

2. Correct way to do the Barrel

roll with lady doing a walk turn

& a double triple turn

3. Several high-jack patterns for the

lady

A10 Advanced Level WCS

with John & Tina FEB-2011

1. Arm check to ballroom close, both

rotate to shoulder to shoulder facing

opposite directions. Leader places left

hand down and to the followers back.

Follower does a duck-out.

2. Whip with counts 4 & 5 repeated 4

times

3. Basket whip with snap

NEW - June 1, 2011

A11 Advanced Level WCS

with John & Tina May-2011

1. Whip with leader and follower rotating with arms raised.

2. Leader does a whip with extended arms; follower does a hi-jack and 3 sweeps for ladies styling

3. Slip & Slide with arms folding

4. Patterns with both hands with leader

doing 3 turns

5. Bow-tie extensions taught at

Gulfport Casino, FL May 2011

Renee

and

Tommy

Bobby and

Donna

Jake

and

Patti

Bobby

and

Donna

NEW A12- November 1, 2011

Advanced Level WCS

with John & Tina August, 2011

1. Three 6 count turning patterns

2. Ladies! add flare, attraction and excitement to your WCS dance with Tina's Styling LESSON.

3. Four touch & turn pattern

4. Sling-shot pattern

5. Reverse Barrel Roll

# 1Advanced Level WCS

1. WCS Tango Pattern--Renee& Tommy

2. Cool scroll patterns from the "hotdog"

party in May, 2009

3. Whip patterns

4. Three fancy whip patterns

5. Fancy right & left side pass patterns

6. Fancy push-break patterns with sway

6. Fancy whip patterns with sway

7. Lady duck & barrel roll

# 2 Advanced Level WCS

Part 1 Renee & Tommy

Part 2 Bobby & donna

1. Backward shoulder roll

2. Left to left & RT to RT shoulder rolls

3. Shoulder roll with duck

4. Barrel roll with double outside turn

5. Push-break cross-step & double lock

6. Push-break with ladies lock & kick

7. Outside whip with variations

# 3 Advanced Level WCS

Part 1-Jake Haning & Patti Robst

Part 2--Bobby & Donna

1. Jake with spin lessons

2. Jake & Patti -several advanced

patterns

3. Bobby & Donna -Open whip patterns

# 4 Advanced Level WCS

Invitation for ladies to play

By Danielle Blouin & Stephen White

1. Tuck and HOLD on count 4

2. Whip and on count 5 extend right arm

over the lady and HOLD on count 6.

3. Left side pass with a head duck

followed with a whip and a power

accelerated turn on 5 and HOLD on

count 6

# 5 Advanced Level WCS

'ALL PRO' WCS

1. Post position to allow support for the

lady to do her patterns or styling.

2. Open whip with arms extended & with

hand over leaders head with back to

lady; exit with a 6 count pass.

3. Circular starter with a duck-out and 14

count whip with a side by side walk.

5. Whip with dual rotation & lunge, exit

with a 6 count pass.

# 6 SPECIAL WCS SHOWCASE

routine at Gulfport Casino 11/24/2010

*** John Henning ***

***Judy Walker***

Look at most of John's advanced patterns in this showcase production

# 7 Advanced Level WCS

at DADS & BDC by

professional instructors

Patti Jobst and Hugo Miguez

All four lessons from their workshops on June 18, 2011

TWO-STEP DANCE LESSONS (sponsored by Danielle Blouin)

The next lesson & dance will be Saturday August 6, 2011 at 7:30 PM at Bayou Dance Club 6541 102nd Ave N Pinellas Park, FL

(corner 102nd Ave & 66th street.) One hour lesson for Intermediate Level Dancers in one ballroom and one hour lesson for Beginners in the other ballroom from 7:30 to 8:30 PM. Followed by pizza soft drinks, desert and social dancing to 12 PM all for $10.00

Click on the picture to view the video

TS1 Beginner- Intermediate Level Two-Step with Louis Schrieber

1. Basic 4- count 2-step

2. Close position to promenade

3. Inside turn and hold follower's left hand

4. Inside turn & change hands right to tight

5. Outside turn to presentation

6. Free turn & back to close.

TS2 Advanced Level

Two-Step with Danielle Blouin

1. Left turn to hammer-lock position

2. Right side inside turn for follower

3. Outside turn for leader followed by a

gape-vine step

4. Double inside turn for follower

5. Both rotate 180 degrees

6. Double inside turn for follower

NEW - January, 2012

TS3 Advanced Level

with Danielle Blouin

1. Start in a wrap position with leader

shaping body to girl

2. Rotate in unison to V-shape

3. All turns are by body frame & not arms

NEW JAN 7, 2012

1. Basic position, timing & steps

2. Intermediate pattern with turns

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