Happy Workouts!

1) Twist Tap {Songs: Aaja Mere Naal} (target: abs, hamstrings and quads)

• Stand straight with feet pointed front.
• Step out on the right foot and twist both legs towards the right (knees pointing right).
• Lean towards the right and right hand comes up and left hand comes back in line with your body.
• Tap your left foot twice while remembering to lift from the lower abdominal muscles.
• Twist your positioning to the left (remember to twist both knees towards the left).
• Lean towards the left and left hand comes up and right hand comes back in line with your body.
• Tap your right foot twice while remembering to lift from the lower abdominal muscles.

4) Core Circles {Songs: Thug Le and F.A.L.T.U.} (target: abs and lower back)

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
• Lift arms overhead, palms together, elbows slightly bent, shoulders down.
• Circle torso in clockwise direction — push rib cage toward left hip, then do a half circle to right hip; continue the circle back to start.
• Do 5 reps.
• Switch directions and repeat. Do 3 sets.

5) 3 Count Jump {Songs: Dholna and Dholi Taro} (target: abs, glutes, some quads and some hamstrings)

• Stand with feet hip-width apart, knees slightly bent, abs engaged.
• Lift right knee to about 90 degrees, bringing left arm above your head and right arm at your side.
• Hop forward off left foot, landing on right foot with slight bend in knee, left knee bent 90 degrees.
• Hold here, balancing, for 2 counts (for beginners).  If you are more advanced then for the 2 counts, step down on your right foot and then back on your left.
• Switch sides by jumping back on your right foot and follow sequence.
•  Do 10 reps.

6) Speed Skaters {Songs: Mitran De Dil and Ai Paapi} (target: abs, back, shoulders, and legs)

• Stand with feet hip-width apart, arms by sides.  Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.

• Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
• Do 20 reps

If a tree falls in the forest and no one is around to hear it, does it make a noise? Well if you take dhoonyaDANCE classes, and never get to show off your bolly-skills, well then…where’s the fun in that?  

Enough about trees (unless you’re dancing around them, take notes: here), now to the good stuff…

2012 has been a performance heavy year for dhoonyaDance thus far, with performances at various charitable events, at a world financial center, nightclubs, sold-out theaters, even a boat on the Hudson River! I can’t help but think back to when I got to perform along with my Dhoonya Techniques class. (Cue the dream ripples!)

It was a hot July afternoon at Brooklyn Bridge Park, the sun hung high like a spotlight in the sky, and the city skyline draped across the stage as our backdrop.  Our costumes were shiny, bright and colorful; our choli scarves blowing in the riverfront breeze.  It couldn’t haven’t been a more perfect setting, even if it famed Bollywood director Karan Johar were orchestrating it all himself.  Our motley crew of dancers (which included a doctor, a lawyer, a fashion designer, an accountant, a city planner, etc) assembled on the stage.  The culmination of weeks of preparation was upon us.  We struck our beginning poses, anxiously awaiting the music to drop.  Action!  We danced like there was no tomorrow, and before we knew it, the director yells cut it was over. We posed for paparazzi pictures with our friends, family, even random audience people. Last but not least, we unofficially dubbed ourselves the dhoonyaDOLLS.

Cool, huh. Some might wonder, what would compel adults/professionals (such as myself, a full time mom and accountant) to learn, practice, get all bolly-fied in costume, and perform?  Perhaps it evokes in some a certain feeling or emotion (for me it’s exciting and fun); while others like living out a fantasy (yes, Shahrukh I’m dancing for you baby!).  Maybe it’s the satisfaction of having an end product to taking classes, or the exhilarating feeling of dancing for others and their AWESOME reactions to it. Whatever the case, the opportunity to put on a Bollywood dance performance should not be passed up. It’s a bucket-list MUST.  If you’re unsure, why not stop by one of the upcoming events, and have yourself a mini-performance during one of Dhoonya’s audience participation segments? We won’t judge…I promise ……

BTW, I asked some students  about their performance experience with dhoonyaDance, here are their one word responses:  fun, glamorous, sparkly, romantic, theatrical

No it’s your turn…try it out for yourself, and tell me what you think!!!!

To get your dhoonyaDIVA on, register for Punita’s Tech class –>here<–

Here are the classes for this week!

Monday: dhoonyaFIT @ 7pm 219 W. 19th St

Tuesday: dhoonyaFIT @ 7pm 219 W. 19th St

Wednesday: dhooynaFIT @ 7pm 219 W. 19th St

Thursday: dhoonyaFIT @ 8pm 219 W. 19th St

Saturday: dhoonyafIT @ 12pm 219 W. 19th St

Did you know?  Did you know that the way you view yourself can affect how you exercise? 

It is either a vicious cycle of a reinforcing one when it comes body image.  Some people follow the mindset that “when I think I don’t look good, I start working out to look better, and then when I do look better – I feel better about myself and know I look better.”   If this is you… I want to know how do you get yourself to think that way?  This mindset seems simple and logical – therefore it should be easy.  Lies (we know this is not easy) – just looking at ourselves we know that a majority of women have been on some sort of diet, most women would change one thing about their appearance if they could, and we compare what we look like to others constantly.  If you feel good about the way you look, you should do what you can to keep it that way and should naturally be motivated to keep it looking good by eating well and exercising regularly.  But what happens sometimes is this scenario, “Oh I look good!  one day off from the gym will not hurt!” If you don’t feel good about the way you look, instead of helping yourself by eating better to give yourself the proper fuel or learning great simple exercises to kickstart your metabolism, sometimes the negativity causes you to say something like, “I don’t wat to go to the gym because I don’t look the part.  People are going to judge how I look, and I don’t want that!”  While it is very difficult to magically wiggle my nose to make those negative feelings disappear, it is, however, possible to alter your daily habits, little by little  ”Little changes to your typical routine (that you can stick with!) are the way to succeed,” says health enthusiast, Ira Padhye (fitness activist and Bollywood choreographer).  Over time, the hormone and chemical releases that occur when you exercise and eat right can regularly improve your mood and in turn help you not thing negatively about how you look!

Mini-Challenge of the Week! This week tell us what little changes you are making to your daily routine!  Today, write a list of “negotiable and non - negotiable”. For example, today I have at least 50 things to do a work, teach a dhoonyaFIT class, and then go for my workout.  Unfortunately what usually ends up happening is that the workout part becomes a negotiable.  This means that I end up choosing to do something else.  Even though I chose something else (like going home early to make dinner or to take a much need nap), I feel awful.  I can’t explain it, but there is a feeling as if something went sour in my mouth.  I feel like a failure.  But now, working out is a non-negotiable.  Instead that list of 50 things to do has become just 20 because everything else can wait. :) Trust me, this is not easy.  But it is worth it, because when you are feeling down on yourself,  those little changes (like taking the steps if it is less than 3 flights up, or going to longer route to work, or holding plank everyday for 2 minutes) are little moves in the right direction.  Little steps and the body will follow positively.  Before you know it, that minor change will call you to say, “What is that bumping booty doing saying hello to me?! ( I do that all the time now:))”  Try it! Share it with your friends and tell us about your mini-change you are making for the week! Leave us your changes, pics, and comments below or by Twitter and Facebook!  For our best share, we have a dhoonyaFIT fun prize in store for you!

tweet: @dhoonya
facebook: facebook.com/dhoonyadance

1) Core Circles {Songs: Thug Le and F.A.L.T.U.} (target: abs and lower back)

• Stand with feet shoulder-width apart, knees slightly bent, abs engaged.
• Lift arms overhead, palms together, elbows slightly bent, shoulders down.
• Circle torso in clockwise direction — push rib cage toward left hip, then do a half circle to right hip; continue the circle back to start.
• Do 5 reps.
• Switch directions and repeat. Do 3 sets.

2) 3 Count Jump {Songs: Dholna and Dholi Taro} (target: abs, glutes, some quads and some hamstrings)

• Stand with feet hip-width apart, knees slightly bent, abs engaged.
• Lift right knee to about 90 degrees, bringing left arm above your head and right arm at your side.
• Hop forward off left foot, landing on right foot with slight bend in knee, left knee bent 90 degrees.
• Hold here, balancing, for 2 counts (for beginners).  If you are more advanced then for the 2 counts, step down on your right foot and then back on your left.
• Switch sides by jumping back on your right foot and follow sequence.
•  Do 10 reps.

3) Speed Skaters {Songs: Mitran De Dil and Ai Paapi} (target: abs, back, shoulders, and legs)

• Stand with feet hip-width apart, arms by sides.  Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.

• Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
• Do 20 reps

Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings

Ingredients
1 pound flank or hanger steak, chicken, tofu, chickpeas, or shrimp
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels or fresh corn
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos or real jalapenos
Reduced-fat sour cream (optional)

Directions
1. Marinate the steak or other protein in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak (or chicken, shrimp, tofu etc) from the marinade and pat dry with paper towels. Lay it in the pan, reduce heat to medium-high, and cook about 8 minutes to your liking, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak (or other meat, tofu, etc) across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.

Options/Substitutes

~If you want you can use olive oil instead of vegetable oil.

~For something more carb conscious, use lettuce instead of tortillas to make a lettuce wrap.

~For those of you who are really counting all those carbs and dairy etc., nix the corn, sour cream, and cheese.  Instead use Feta cheese and double up on the other veggies.

~ Other veggies that work well: zucchini, squash, mushrooms, and cabbage

Thai Peanut Noodle Bowl

Category: fast recipe

Prep time: 10 minutes

Cooking time: 20 minutes

Ingredients

INGREDIENTS

• 2 ounces uncooked whole-wheat pasta
• 1 tablespoon peanut butter
• 1 lime juice
• 1 garlic clove, minced
• 1 inch piece ginger, peeled and grated
• 1/2 cup frozen shelled edamame 
• 2 cups frozen stir-fry vegetables or fresh veggies you love
• 1 tablespoon chopped peanuts
• 2 scallions, sliced

Here are the classes for this week!

Monday: dhoonyaFIT @ 7pm 219 W. 19th St

Tuesday: dhoonyaFIT @ 7pm 219 W. 19th St

Wednesday: dhooynaFIT @ 7pm 219 W. 19th St

Thursday: dhoonyaFIT @ 8pm 219 W. 19th St

Saturday: dhoonyafIT @ 12pm 219 W. 19th St

Did you know?  Did you know that being a debbie-downer could be sabotaging your healthy ways?

There are many aspects to health – your mind, your body, and your spirit all contribute to how you approach your own self.  And sometimes we get so caught up on how we take care of our mind, body ,and spirit, we forget that the approach to how we take care of these things sometimes get ignored.  It is not as easy as “think happy and you’ll end up happy.”  For most people, positivity is a challenge.  There is a reason for this – think about it, we are programmed to recognize danger.  Think about survival of the fittest in a different way for a second, yes, those who are the fittest survive, but at what cost? The fittest = the one who reacts to danger the fastest.  So with that logic, we are programmed to react to all danger so quickly that we can prioritize every decision as “hmm, what is the least threatening thing here? Walking in the rain with an umbrella or walking in the rain without an umbrella?”  Thus the reason that you take an umbrella in the rain because you remembered what happened when you went without the umbrella…game over.  So that is why positivity is so hard; we are programmed to detect “danger” at all times with our thinking.  This is a BIG problem, without going into the hoop-la science of it, the trickle down result of limbic system and nervous system reading and decoding all of these danger signals is the release of cortisol that is sitting on my hips.  Thanks Mother Nature

So what do I do about it now? Flip that Bollywood script.  Change the way you portray your circumstances to yourself and others and you change the emotional effect it has on you.  I think of it like this, in every Bollywood movie there is that one character, that one crazy woman who honestly feels that everyone or everything is against her; total high drama.  I feel like she is my anxiety to always do the best, make sure I eat right, make sure I exercise, make sure I do well in school, make sure I….you get the idea.  Except she doesn’t say it nicely – she yells, she is irritatingly loud and whiney.  And she is married to Kumar, who is the result of all that crazy, that extra wobbly area, that last 10 lbs I can never seem to lose.  So flipping that script so Kumar goes away looks something like this. Instead of thinking that I need to eat right otherwise I will gain weight and then I cannot fit into that dress and then I cannot magically run into Madhuri Dixit one day who just happens to need an extra in a dance show she is hosting…(yeah in my filmy brain- it could happen), I need to think that I am going to eat right because it makes me happier afterwards!   I am going to work out because I am going to smile afterwards!

Mini-Challenge of the Week! This week tell us how you are flipping the script to be more positive in your thinking!  To get started, jot down one task to do for the day, then rewrite it to give it a more positive spin.  For example, today my day ends at 7pm including my workout, and I have to go home study for an exam.  Right there, I already am counting down until 7 pm  but still dreading it because I have to study.  The positive Bollywood version of that same task: It’s the Final Countdown theme song starts playing in my head and I cannot wait until dhoonyaFIT tonight where I can rock out for an hour to then get all the brain power I need to study!  Then at 9:45pm I get to play Shiela Ki Jawani and dance in my bathroom for a diva-pick me up moment.  If you smiled…then there is something to this Try it! Share it with your friends and tell us about your flipped scripts for the week! Leave us your flipped scripts, pics, and comments below or by Twitter and Facebook!  For our best share, we have a prize in store for you!

tweet: @dhoonya
facebook: facebook.com/dhoonyadance

In Bollywood, the ‘filmi’ mother is crucial in any plot line.  Whether she is sewing clothes for the neighbors to make ends meet, praying 24/7 and keeping fast to ensure her child’s well-being, or whipping up a full blown “maan pasand khaana” (my favorite dishes of all time) meal in a matter of 5 minutes – the mother is definitely the strength in any good Bollywood movie.  Us at Dhoonya feel exactly the same way, except our mothers are better then the Bollywood ones – they are ours, they are real, and they are God sent.

Many of our Dhoonya family would like to celebrate this Mother’s Day by giving a shout out to our dhoonyaDANCE and dhoonyaFIT instructors Amruta, Shailee, Some, and Kamallata!  Happy Mother’s Day to them all!   We would also like to take this time to kick off Women’s Health Week (May 13th-19th) by thanking our dhoonyaMOMs for all they do with their smiles, support, and never-ending love!

Kajal Desai (Managing Director and Co-Founder of Dhoonya Dance LLC) 

My mother reminds me of Sharmila Tagore, stylish and eye catching yet down-to-earth and responsible.  All in all – a super Mom.  She influences many aspects of my life and because she models all that she says.  She has always been big on spiritual health and peace of mind, and she reminds me that both are the strongest contributors to overall health and happiness!  I am blessed to have the perfect Bollywood family–every time we get together we are singing and dancing. This is exactly why my wedding was so special. My mom as Kirron Kher and me as Aishwarya as we performed to “Morey Piya” from Devdas was one of the biggest highlights of my life. She was so expressive and beautiful–I definitely get my facial drama from her!!

Priya Pandya (Managing Director and Co-Founder of Dhoonya Dance LLC)

 Ashley Kallarakal (Dhoonya Dance Instructor)

 Sometimes my mother reminds me of Jaya Badhuri from back in the day.  She use to always say (and I believe it 100% today), “love what you’re doing, whether it is eating more veggies or running an extra mile – doing it with a smile on your face will make something that seems difficult so much easier!”  Her smile is infectiously beautiful and when things get hard, her smile is something I can remember and I know I will feel better instantly!  I remember once at the Dhoonya DC show, she had come to watch me.  I had just finished helping my little students get their costumes together and left them with their moms primping and grooming them.  When I went to say hello to my mom, she started doing the same thing!  She was fixing my hair, bindi, adjusting my dupatta, etc., and I had to smile and laugh because no matter what, I was still her baby girl.  It felt good, and I was proud my mother saw me perform.  I felt as if I was dancing just for her that day! 

Natasha Panda (dhoonyaFIT Instructor) 

My mother also reminds of Sharmila Tagore – something is intriguing about her – you just want to know her.  I always tell people- if she wasn’t my mother, I would want to be her friend.  I learn from my mom every day, and she has always had the best advice to give.  ”Happy thoughts,” is what she always says with a smile.  Her attitude for every situation is to think positively, keep faith, and spread happiness.  So whether it was studying for a physics test, eating broccoli, moving away from home, driving me to a 5am dance practice, or leading a team in a 5K – she has aways done it with a smile!  I love this picture of her, my brother, and I at my Grandparent’s 50th Wedding Anniversary.  Everyone always thinks we look like siblings, and I can’t help but think that her secret for looking so good has got to be “happy thoughts” !

Tell us about your Mother!  Tell us about her Bollywood – Diva ways, her fitness tips, and beauty secrets by leaving your stories and pics below or by Twitter and Facebook!
tweet: @dhoonya
facebook: facebook.com/dhoonyadance

1) Pumps {Songs: Ainvaiy Ainvaiy and Chikni Chameli} (target: hamstrings and quads)

• Stand straight with feet pointed front.
• Lift right leg off the floor and upwards towards the ceiling, keeping knees above ankles and your knee forming a 90° angle.
• Push the right leg down to where it almost touches the floor.
• Lift the right leg back up to form a 90° angle.
• Do 20 reps alternating sides.

4) Ankle Raises {Classical Conditioning Portion of dhoonyaFIT} (target: hamstrings, quads, calves (soleus and gastrocnemius), and some glutes)

• Stand with feet more than shoulder-width apart, toes pointed out 45°
• Squat deep!
• Lift heels off floor and keep the squat, keeping knees above (and in line with) your ankles.
•  Lower heels. Do 15 reps

5) Bhangra Leg Lift {Songs: Sardar, Chammak Challo Remix} (target: hamstrings, quads, some calves, and some glutes)

• Stand tall with feet more than shoulder-width apart, toes pointed front (can be at a diagonal depending on the step).
• Lift right leg off floor and up towards the ceiling, keeping knees above ankles (think of pushing up knee up towards the ceiling).
•  Lower leg. Do 15 reps alternating sides.

6) Side Kick {Songs: Pe Pe Pein, Aaja Mere Naal} (target: quads, adductors, and hamstrings)

• Stand with feet shoulder-width apart, knees soft.
• Hold fists under chin, palms in and elbows near rib cage, shoulders relaxed.
• Extend left leg out to side, pointing toes to the floor.
• Do a roundhouse kick: Lift left knee as high as you comfortably can, turning outer thigh to face ceiling.
• Extend leg, then retract it, keeping toes pointed.
• Lower leg.  Do 15 reps on alternating sides.

Monday: dhoonyaFIT @ 7pm 219 W. 19th St

Tuesday: dhoonyaFIT @ 7pm 219 W. 19th St

Wednesday: dhooynaFIT @ 7pm 219 W. 19th St

Thursday: dhoonyaFIT @ 8pm 219 W. 19th St

Saturday: dhoonyafIT @ 12pm 219 W. 19th St

Did you know?  Did you know that scheduled ‘catch – up time’ can help you become a happier you?

Yesterday on the treadmill, through a long ( and what was very quickly becoming a irritatingly boring) workout, my iPod shuffled “Dabaang” from Dabaang.  My boring workout suddenly got a burst of life because this song reminds me of my best friend (aka: the bestie).  My bestie and I danced to this song at a show,and it is our go – to song.  After my workout I had to talk to her, and we both ended our conversation much happier than we had started it.  When I was logging my workout, I realized that for the time period I was on the treadmill with my bestie song that I had ran the fastest and wasn’t irritated while doing it!   Come to find out, there is something to connecting with a friend and how happy you are.  The Journal of Happiness Studies found that connecting with a friend (someone who is important in an aspect of your life) around a specific activity can improve overall happiness.  This could be because connecting promotes an unique kind of intimacy which helps us feel more invested and gives us a stronger sense of belonging.  So if more girl time can actually make me a happier, then imagine what you can do if you bring them to dhoonyaFIT? We know that dhoonyaFIT definitely makes everyone smile at the end of the hour, so now if you bring a friend as well…all that smiling will make those endorphins dance Bollywood-style!

  Mini Challenge of the Week:

In class this week, bring your friends to a dhoonyaFIT class!  If your bestie does not live here, share our facebook info, twitter info, and blog info with them!   Spread the happiness of dhooynaFIT!  This week in class there are many promos, so you are getting the best deal!  Who knows…dhoonyaFIT might become you and your bestie’s hang out time?!

Tell us what you think!
Give us feedback, suggestions, and bollywood ‘gupshup’ by leaving comments below or by Twitter and Facebook!
tweet: @dhoonya
facebook: facebook.com/dhoonyadance