Had a few more contracts crop up for web design lately. I am trying to streamline my design process, but am finding it tough. I just like the visual design part so much better than the code part!

So today I "attended" my final online Web Design Bootcamp webinar, and it covered HTML5 and CSS3 in brief. In particular, "embedded" fonts in web page design. But it's so much more than that. Whew!  I feel overwhelmed with the possibilities and what new things I will need to learn to take advantage of it. With 98% of all browsers supporting the new font functionality, we can start using it RIGHT NOW. how exciting is that? Even IE is ahead of the game on this one. Looking forward to seeing what it allows us to create...

From my background in theater and dance, to a life seeped in bellydance and dance in general full-time, I have learned that one of the most powerful methods of showing emotion in performance is having a story firmly in mind as you perform.  Just saying "I am going out there to have fun and smile," doesn't quite have the same impact as coming up with a more detailed motivation or imagined goal in mind when you take the stage. So You Think You Can Dance liberally uses themes, props, and elaborate stories to create their unique dances, which is inspiring. We, too, can be guided by a story through the entire creative process, which can inform not only our movement and emoting on stage, but also costume and musical choices as well to support the story further. Though I would caution that one must be careful at becoming too literal or trite.


After all, a large cross-section of the recent vaudeville-inspired theatrical-circus-theme craze has been disappointingly unbalanced: Over-storied, over-costumed, over-propped, and under-danced. The dance is the central and most important part, and the story and any trappings built around it should support and supplement the emotional content and skilled execution of the dance itself. A really great dance can be performed with the dancer wearing a plain white tee shirt, or something similarly mundane, and can still clearly communicate emotion.

So how does one create a story? Soloists have an easier time at this because the stories need not have a universal and shared emotional meaning among a group, but instead can be something very personal to them alone. (For example, Sa'Elyssa's "For My Grandmother"--a dance to honor her grandmother who had passed away--reduced me to tears.) But with some thought and discussion groups can create a story and stage their piece with a collective image in mind to help channel their emotional energies. My last troupe did this on many occasions with great effect. Our "Home" piece was one that is lovingly remembered not only by the audiences that saw it, but we who danced it. The story we built into it was very very personal to our dance family and surrounded universal feelings of loss and fear, friendship, and of course as the song name and lyrics reveal, the feeling of being home. We didn't have any sort of intro at most performances of it, and we did not costume or set a backdrop or props of any kind, so there was not always an opportunity to lead the audience into our story with any kind of explanation. The only cues were our physical selves--the way we staged our movement among and with one another, the way we felt as we imagined our story when dancing it, and the way our faces and bodies communicated our thoughts and feelings as we performed came through for our audiences, who sometimes were brought to tears without knowing quite why it impacted them so profoundly.  Of course tears aren't the only way we would hope to have our audiences manifest their appreciation of what we do, but it sure is a powerful one!

Another method to add further depth to your audience interaction is to put characters of your story in the audience. Planting archetypes in your mind and then acting as if you are seeing them and playing to them when you dance can have great effect. Say you plan to find your new best friend to the left of the stage, your ex-boyfriend you are showing off for to the right of the stage, and your proud mother in the center. Find people in the audience and fix them with your eyes and intention and dance for those imagined characters and see if it doesn't change the way you move and emote!

What other ways do you build story and character into your performances?

Nancy Young posted a really articulate and well-considered response to Carolena's message, and I wanted to share my favorite part of it:

"By giving this gift, you have, it seems to me, officially acknowledged ATS, your baby, as a mature art form with a life of its own and sent it off with your blessing. For me—and maybe this is just me—the gift also feels like your official acknowledgment of us, the ATS community, not just as acolytes practicing your dance but as artists inspired by your vision."

See the rest of her post on Monday, September 27th, HERE.

Alright, I have never been one for the "every day of the week has its own blog theme", but I have been wanting to give a little more space for music recommendations and discussions 'round these parts, so I am going to implement a "Music Monday" theme and see how it goes. Let me know what you think, eh?

Music Monday will have a little bit of whatever it is I am listening to right now. Some will be dance music, but some will just be my listenin' and enjoyin' music!  Most everything I listen to these days is available on iTunes and/or Amazon, so you can snag it for yourself. :)

I have been listening to a lot of love-themed upbeat music lately to keep me singin' along and feeling positive. So here are some of my favorite "Feelin' The Love" tunes right now, with links to iTunes:

Song - Artist - Album

Super Duper - Joss Stone - The Soul Sessions
Whenever I Say Your Name - Sting Feat. Mary J. Blige - Sacred Love
Home -  Edward Sharpe & The Magnetic Zeros - Up from Below
Throw Your Arms Around Me - Neil Finn - (live bootleg, sorry, but here is another version, and here)
Three Little Birds - Bob Marley - Legend
You Give Me Something - Jamiroquai - A Funk Odessey

I wanted to make an iMix to put all the songs in one place, but apparently some of my music wasn't "approved" for use in the iMix by iTunes (even though they sell these exact songs). I will look further into this in the future, to simplify browsing the music in one place, rather than with individual links. For now, enjoy the music!

Another gem from Zen Habits, this time it's the very simple truth about increasing your fitness.


"Health and fitness are usually made to seem too complex.

If you read a lot of fitness magazines and blogs (as I often do), you’re told a confusing variety of complex advice. It makes your head spin.

You’re told that eggs, butter and meat are bad for you. Then another crowd will tell you those same things are actually good. Then you’ll hear running is good for you, and the bodybuilding and primal crowds will scoff at longer-distance running. You’ll hear that lifting weights is the best way to get into shape, and others will laugh at that. You’ll hear a million variations of the best workouts, of when to time your nutrition, of how to periodize your workouts, of how to measure fitness, of what supplements you need to take … ad naseum.

It’s enough to make you want to give up.

Fortunately, fitness doesn’t have to be that complex.

In fact, you can boil it down to two simple rules:

1. Get your body moving on a regular basis; and
2. Eat a moderate amount of real, whole foods (with occasional indulgences).

I believe if you stuck to those two rules, and stuck with them for awhile, you’d get fit. Doing one but not the other will result in an improvement in health for many people (not all), but it would be an incomplete health. Do both most days of the week and you’re on your way to health and fitness.


But what about specific macronutrient ratios (fancy way of saying the breakdown of protein, carbs and fats)? What about meal frequency and timing? What about workout frequency, splits, timing, reps, and more? You could add all these types of rules and many more, but the truth is, all the complexities are usually a way of masking some simple truths: if you want to lose fat or weight, you have to have a calorie deficit, and if you want to build muscle, you’ve got to use exercise to get stronger. The other stuff is mostly guesswork, and while these complicated programs probably work, they usually work because they promote one or more of the principles in this post, not because of their complexities.

The two rules above are all you need … however, most of us need a little more detail, so here’s a more complete set of simple fitness rules. As always, remember that 1) I’m not an expert — this is just stuff that’s worked for me; 2) this is for healthy adults — people with health problems should seek the advice of professionals.

1. Get moving. Try to do some kind of physical activity most days of the week (4 or more days if possible). If you have an aversion to exercise, don’t think of it as exercise. Just think of it as a way to get your body moving in some fun way. It can be dance, yardwork, hiking, a nature walk, a swim, basketball, rugby, cycling, even housework if you do it vigorously enough. And it doesn’t have to be the same thing each day. I recommend, just for the sake of simplicity, that you do find a regular time slot you could do your daily activity, most days of the week. I prefer mornings but others enjoy lunchtime or after work.

2. Enjoy yourself. Whatever activity you choose, it has to be fun. If you don’t like it, move on to something else. Focus on the fun part, not the hard part. Or learn, as I have, to enjoy the hard stuff! Again, make it fun, or you won’t keep it up for very long. To make sure it’s not too hard, start easy. Focus on just getting moving and enjoying the activity. Start small, and build up with baby steps.

3. Slowly add intensity. Once you’ve been doing an activity for a little while, and you’re in decent shape, it’s good to add some intensity. But slowly — if you add intensity too quickly you’ll risk injury or burnout. So let’s say you’ve been doing some walking for a couple months — you should be ready to add a little jogging or fast-paced walking, in small little intervals. If you’ve been running, try some faster-paced intervals (take it easy at first) or hill workouts. If you’ve been strength training, be sure to add weights (safely) or decrease rest time or add more reps or sets. If you’re playing a sport, really speed things up, or focus on explosive movements. Intensity is a great way to get yourself in shape and have an effective workout in only 20-30 minutes. Here’s a great way to do bodyweight exercises with intensity: do a circuit of bodyweight exercises (such as pushups, pullups, squats, burpees, Hindu pushups, lunges or others) and do as many circuits as you can in 10 or 15 minutes. Next workout, see if you can do more circuits. It’s great!

4. Minimal equipment. There are a million different exercise gadgets out there, from ab machines to elliptical trainers to a whole slew of weight machines at the gym. My rule is: keep it simple. You can do amazing things with bodyweight exercises — in fact, if you are a relative beginner, you should start with bodyweight exercises for at least 6 months before progressing to weights. You don’t need cardio machines — just go outside and walk, run, bike, do hills, climb stairs, sprint. Even if you do weights, a barbell or dumbbells are all you need — stay away from the machines that work your body at angles it’s not meant to use (although cable machines aren’t bad). Even better, get outside and do sprints, pushups, jump over things, pick up big rocks and throw them, do pullups from a tree, climb up rocks, swim, do a crabwalk or monkeywalk, take a sledgehammer or pick and slam it into the ground, flip tractor tires, and generally get a great workout with very little equipment.

5. Just a few exercises. Bodybuilding routines will have you doing 3-4 different exercises per body part. That’s too complicated for most people. Keep it simple in the weight room: squats, deadlifts, presses, chinups or pullups, rows. You can do a lot with just those lifts. Of course, you’ll want to mix it up eventually with some variations, but no need for 10 different ab exercises or things that focus on your rear deltoids or use swiss balls. If you’re doing bodyweight exercises, I love things like pushups, burpees, squats, lunges, pullups, dips, planks. Pick a few and do some circuits with little rest.

6. Eat real foods. One of the most important rules on this list, because if you don’t eat right (most of the time), it doesn’t matter how much exercise you do — you’ll get fat and unhealthy. Aim for real, whole foods that are as close to their natural state as possible. That means stay away from processed, refined, fatty, sugary foods. Veggies, fruits, lean meats, dairy, nuts, beans, whole grains, eggs, seeds. Prepare them yourself if possible — convenience foods often have added ingredients, as well as extra salt, fat, sugar and preservatives. If you follow this diet — with the plant foods making the bulk of the diet — it’s hard to go wrong.

7. Eat less. Most people eat too much, and eventually it shows up as fat. To lose that fat, we need to eat less — it’s really that simple. Of course, if you eat the real foods mentioned above, you’ll probably consume fewer calories, but even so, it’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat (and even then, you shouldn’t let it all go). One way to do that is by eating slowly and mindfully until you’re just satiated (not stuffed). Another way is to eat smaller meals and watch the portions. A third way, which I’ve been experimenting with lately, is intermittent fasting (see Brad Pilon’s Eat Stop Eat ebook for a great explanation of the science behind fasting). However you do it, be sure to consume the real food in moderate amounts, and reduce your calorie intake if you’re looking to lose fat.

8. Give it time. This is what gets many people — they expect to see results immediately, within the first month or so, because the magazines they read make it seem so instantaneous. But real fitness rarely happens this way — it’s a process and a lifestyle change. I started out in really bad shape, really overweight, and all I did in the beginning was to quit smoking and start running. A year later, I ran a marathon and was a vegetarian — but I was still kinda fat. A year after that, I was still exercising regularly, and had made a lot of progress, but I still had a ways to go. Now, 3.5 years later, I’m in great shape — slimmer and more muscular and much healthier — but I still have a little stubborn belly fat I’m working on. I’ll get there, but I have accepted the fact that it takes time. You didn’t gain the fat overnight, and you won’t lose it that way either. Learn to enjoy the process, enjoy the activities, enjoy the healthy, real food, and you’ll get healthy and fit almost as an afterthought to this new, amazing lifestyle."

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