Monthly Dance Scholarships

Sign Up for Our Newsletter 

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Dance Scholarship Students interested in studying with Tru Essencia and are limited on means are eligible for a monthly dance scholarship.  We can exchange the hours of time in class for hours of service to promote and support Tru Essencia Dance and Wellness, inc. which includes helping with social media promos; creating blog or website building and content; assisting in classes; and any other intern type services in exchange for our services that we will solidify before we start our work together.

For example, if we work with you 6hrs 
a month then you work with us for 6hrs 
that month.

Please reply with info about yourself via email HERE.  Who are are you?  What is your story? Tell us about your journey and why working with us would help you?  What do you know about the Hip Hop Culture?  What do you know about Wellness?  What are your goals? intentions? What skills, talents or services are you offering in exchange for working with us?

Deepak Chopra's 21-Day Meditation Challenge March 2013

Deepak Chopra's
21-Day Meditation Challenge for March 2013

Join Tru Essencia's Stillness Community on March 11 for a transformational three-week guided meditation journey toward the triad of whole wellness—mind, body, and spirit. In Deepak Chopra's interactive online program, we invite you to meditate and journal with us each day to embrace the vision of your best self, expand your understanding of your miraculous body, and achieve greater balance and wellbeing. 

We encourage you to register now for this all-new 21-Day Meditation Challenge—Perfect Health. It’s free to participate and Deepak will be your guides each day as together we discover how to recognize our body’s natural perfection and leverage its inherent wisdom. 

Please give yourself this gift with infinite benefits and sign up today HERE. We look forward to an amazing three weeks together!

For those participating please share your experiences with Tru Essencia on our Blog.

Tru Essencia invites you to join our Stillness Community where we will share these and more Stillness experiences Together.  If this is something you have never tried before and you are curious to give it a go please send us an Email.  Or if you are skeptical and have attempted Stillness before and it just did nothing for you please send us an Email and share your thoughts.  We are here for anyone and everyone who may have questions, comments or concerns.

Stillness is not a Religion.  It's a Powerful Practice of spending quality time with yourself: Mind Body Heart Soul Spirit

Please Share your Thoughts on your Meditations with Tru Essencia Below.  We would love to share with you;-)

Tru Essencia's Love Angel Journey and New Beginnings

Tru Essencia Dance and Wellness, Inc
Choreographers ~ Wellness Professionals ~ Teaching Artist ~ Lightworkers
Deena 'SnapShot' Clemente ~ Wandee 'WandeePop' Candelario

Tru Essencia's New Beginnings
Love Angel Journey

It's been two years since Tru Essencia created a newsletter for our past, present and future clients, students and networking contacts. It's a tool we use to share our dance schedule, services and our favorite things.  Within these two years Deena and Wandee have been on an awakening journey.  I am sure many of you have seen the words 'Awakening' or 'Enlightenment' and thought to yourself, what does that mean?  I know we did.  I thought I was awake being raised in the Catholic tradition most of my life. Keeping God first in my life, Loving my family and friends, Going to school, getting a great job and then becoming an entrepreneur.

When we started our grassroots company in 2007 we understood development was needed to ensure what we share with the world was clear and our focused intent strong.
Anything you build from the ground up will change through the course of the development and change is necessary.  You learn what you want, don't want and make the necessary mistakes along the way.  What we found to be true is.. Truth.. your truth.. our truth.  It's challenging to build something that is the collaborative vision of other people weather it's your mentors or those you admire.  What works for others may not work for you.  You try to fit in to the mold only to discover that is not your purpose.  Then comes the frustration of 'Why am i here?'  'Why am i still doing this?'  What do I do now?  Start over.. Start Fresh.. No way, it's scary.. But How?

We were teaching classes at three of the top 5 major commercial dance studios.  We had students coming in.  We were developing our signature Snap, Pop n' Rock hip hop fitness workshops.  All was well.. But then the inevitable.  Our teaching schedule became a burden, the enjoyment of teaching was dwindling, one day we have 30 plus student the other day a handful.  We started feeling under appreciated for what we were offering.  Why?  because our fears, insecurities, programming and listening to critics who expected our downfall took over our purpose.. because we let it.  We hit a wall.

Something was not working and it was killing our spirit.  Killing who we thought we were and we became bitter, depressed, afraid and blaming the world.  The strong support system we thought we had weakened.  So we decided to retract, step back, hibernate and figure it out or let it go entirely.   The decision was emotionally, mentally, physically and financially challenging.  We let go of everything.  Our teaching schedule and contacts we were working with at the time.  The old paradigms of competition, there's no room for everyone, survival of the fittest, relevancy is not our mindset or the mission statement of our company, but when the majority around you are living those paradigms it becomes more challenging to defy the status quo without Truth, Purpose, Strength and Courage.

During this time one thing remained clear.  We were searching for something.  There was a void.  Yes, we have great families and friends, but there was a void. The Calling.. of our spirit.  We ignored the calling long enough and the strength of our spirit was shining through the death of what we knew our life to be.

Tru Essencia had great intentions at the beginning.  We thought we had it figured out.  But great intentions is not what shows up when you have emotional and spiritual wounds that are not celebrated, healed and balanced as Spirit living a Human Existence.  How can we develop anything without further introspection and development of ourselves.  How can we have a tagline that states 'Mind, Body, Heart, Soul and Spirit' without connecting with the real meanings of the words.

Through synchronicity we connected with kindred spirits, medicine men and women, healers that helped guide our journey of true self discovery.  Beyond Religion or anything we ever experienced or remember experiencing.  We learned how to balance our egos and let our spirit light shine, face our fears, insecurities and programming to be free from the illusion of the linear world that has been created many years ago.  To fully express yourself you must look into your mirror without looking away, love and accept all aspects of who you are, speak your truth with no fears, heal what no longer serves you and is holding you back so you can move forward.

It's a journey, not a destination.  It's an everyday flowing process and divine timing is everything. You have to be ready to receive the information needed to shift your life and if you are not ready that's ok to.  We live in a duality of darkness and light.  As you do your work and develop your sense of purpose, you have what you need to dispel the darkness and natures medicine to help you and the world around you shift perceptions into an expanded consciousness.

It's a new glorious year and a new glorious dimension we are entering that will change to course of our lives on Mother Earth.  As of 12-21-12, end of the Mayan calendar marked the end of the world as we know it to be and creates the start of a new world, which will help change the old paradigm into a new way of thinking.  It is and always will be about Love, Peace, Unity, Connectedness, Cooperation and the Manifestation of Abundance for all on the planet, not just the 1%.

TruEssencia is reinvented, revamped and creates services that help guide our clients and students on their journey of self expression and freedom through our Integrated Wellness programs.  This newsletter is created to share some of our favorite things that inspire us.  Information we learn along our Love Angel journey with the intention to ignite the fire in your spirit.  Everything  and everyone on Mother Earth is important and has special talents to share.  Our journey is a testament and our purpose is to teach, share, encourage, motivate, inspire and shift our healing medicine forward to all who will listen or in this case read our story.   We awaken to who we truly are more and more each day like a thousand petaled lotus in a field of infinite possibilities so we are aware there is much for Tru Essencia to develop within our services to offer:

how to face your mirror
acknowledge your fears
celebrate your insecurities
honor your linear programming

To develop new Beginning techniques to:

cleanse your energy centers
balance your ego/shadow with your light
heal your mind, body, heart, soul and spirit 

To walk your walk, talk your talk and express your truth:

to love with an open heart
to forgive with an open mind
to give back to mother earth and all our relations with a pure open connected spirit.

We'd like to take the opportunity to thank all of our students, clients and networking contacts past, present and future for all the support through the years.  For believing in us and our vision and for reminding us that our passion for what we do and who we are is needed and important to the community and the world.  The energy we share in our services is bigger than us; our mission is bigger than what we can imagine.  But that's what makes the Great Mystery of life.  We Dream Big and start our days with gratitude for living during this very important time of 2013.

There is so much to share and we are excited to share our story with you.  It's through trust, truth and faith that we are taking this step to open our doors and let our lights shine.  Everything you read is based on our personal beliefs and what we use today for our personal use and recommendations to our students and clients.  Most of the information is gathered through years of research and experience.  If you have any questions please do not hesitate to connect with Tru Essencia Dance and Wellness, Inc.
We look forward to connecting with you every month sharing our journey, insights and info on our services.  We will have a NEW funky fresh Hip Hop Dance Foundation teaching schedule for 2013 soon to share.  Please share this Newsletter with anyone who would benefit from the info.  If would be much appreciated.  We are here to connect share and love with one another because we are ONE and the same Life Force Energy.

PAZ AMOR LUZ

Join Tru Essencia's Stillness Community Group

Mind, Body, Heart, Soul and Spirit
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Tru Essencia Dance and Wellness, Inc. is creating a Stillness Community Group of like minded individuals that want to change their life and do it in a community of support, trust and safety.  This will be done collectively during the privacy of your own home or if you are out you can still accomplish this task.  Then when Spring arrives we can make plans to meet in a park for movement and stillness sessions.

What is Stillness?
It's a timeout for your mind, body, heart, soul and spirit.  Where you do your Breathing Techniques to connect your body to Mother Earth; where you smudge your space for aromatherapy to help sooth your mind, Where you listen to your spirit for guidance; Where you release no longer serves you; Where you silence your thoughts and Just Be.

Here's How it Works:
We are committing to a minimum of 20mins of Stillness everynight between the hours of 7:30pm and 8:30pm.  If you can find the time to 'Be Still' within this time you will be connecting your spiritual energy with everyone else in this Stillness Community Group for a common goal of Spiritual Enlightenment and to energetically connect to eachother.  Individually you matter and make a difference in the world when you are living your purpose.  Collectively we change the world so everyone on Mother Earth is living their purpose in Love, Peace and Harmony.  Your stillness can be guided or in silence or with nature sounds or native drumming.  I will email recommendations to anyone interested that needs some guidance on how to start.  Below is a link to send us your emails with questions, comments or concerns and to let us know who we are connecting with during our evening of Stillness.  Will you commit to the challenge?  Take some timeout for yourselves.  Lock yourself in the bathroom or in a closet if you need to.  If you miss a day or a few, that's ok too.  Baby Steps!  We will still be in our places 'being still'.  Tru Essencia has developed this habit within the two years of our journey. It takes time, patience and faith.  We believe in you.

By choosing to become part of this transformational experience, you are helping to bring greater abundance into your life and into the lives of everyone around you. We are deeply grateful to all joining us on such a personal and worthwhile journey. 

As you prepare, let me assure you that every person can 'be still' or 'meditate'. The process itself will provide the perfect experience for your growth every time you sit down to be still. Relinquish any fears, worries, or doubts you may have. Remain open to the experience without judgment. You may also wish to consider such practical points as where and when you'll be still.

I encourage you to share the news with family and friends so that they, too, can participate and/or support you in your daily practice. 

Establishing a regular practice will help you reap countless physical and emotional rewards, including reduced stress, improved sleep, greater focus and creativity, and a pervasive sense of peace and wellbeing. Over time, you'll also begin to gain a better understanding of your own identity as you deepen your connection with your spiritual essence. 

I greatly look forward to your feeback.

If you are joining us please send Tru Essencia Dance and Wellness, Inc. an email here so we can send you some Stillness recommendations.

Share Your Thoughts on our Blog

1. How does Stillness meditations make you feel emotionally, spiritually, physically, mentally?

2. Do you feel supported on your journey?

3. Are you interested in a supported group in the spring for Stillness Meetups?

4. Is there anything you are not resonating with during your journey?

7 Nutritional Sugesstions for Overall Wellbeing

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Nutrition is the most important element in any wellness program.  The more you know about Proteins, Carbohydrates (Starch and Complex) and Fats (Saturated and Unsaturated) the better off you will be.  Nutrition is discussed in Tru Essencia's Heart to Heart Consultations before we start any programs with our clients.  Our services are integrated to teach our clients the benefits of connecting Mind, Body, Heart, Soul and Spirit; it's who we are.  It's challenging to only focus on one or two parts of us when the sum of it's parts is what creates overall wellbeing and happiness.  Everything is Energy.  The energy of what you consume in your body is ultimately what you become.  I find one of the common mistakes is portion control.

One of The best rules of thumb to remember: 
Eat Breakfast like a King/Queen, Lunch like a Prince/Princess And Dinner like a Servant

We need to clarify that each person has very specific needs for his or her own health.  One of the main concepts of this methodology is recognizing your bio-individuality. No perfect way of eating works for everybody. Most food that is perfect for your unique body, age and lifestyle may make another person gain weight and feel lethargic. Similarly, no perfect way of eating will work for you all the time. You may notice you eat different foods on days when you are working eight hours than on a relaxing day spent reading at home.  Foods you ate as a child may not agree with you as an adult. What you crave in the winter is completely different than what you crave in the summer.
Another critical part of postmodern nutrition is bridging the gap between nutrition and personal growth and development. These two entities are absolutely linked; you can’t look at one without the other. People really want to be better. They crave growth. But very few experts in the realm of personal growth and development address the importance of nutrition. Likewise, traditionally trained nutritionists will give you a list of foods to eat and not to eat, but their advice will not work until you start to identify what in your life is keeping you from making healthy choices. Look at it this way: a person stuck in a bad relationship can eat all the broccoli in the world, but it won’t change their relationship. !is bad relationship will cause their health and well-being to suffer. Similarly, if your career is opposed to your spiritual values, you will have a hard time making big breakthroughs with a health concern.  The energy spent at a draining job will ultimately outweigh the benefits of eating healthy food.

Being healthy is really not that complicated. Our body knows what to eat.  It’s the brain that makes mistakes. Maybe you heard about a diet that sounded great in theory, but after a week of eating that way, you started to feel weak and bloated. You don’t have to read nutrition books to know what to eat. Instead, you can foster a deep relationship with your body in which it naturally tells you what it needs to function at its highest potential. This postmodern approach will help you cultivate the ability to eat intuitively, trusting your body—not some book, chef or research study—to guide you to the foods that best support you and allow your body and mind to operate at their fullest potential.

Compliments of Integrated Nutrition in NYC

Basic Rules of Thumb for building the perfect Nutritional Plans that work for you:

Always Eat Breakfast: People who eat breakfast are much more successful at keeping weight off. When you skip meals, you become calorie deficient and usually end up binging later in the day. Snack throughout the day. You know the saying, “Don’t go shopping when you’re hungry?” Try it. Snacking can actually help some people eat less. By eating between meals, you can help reduce hunger pains and binging later in the day.

Drink More Water: By replacing soda, alcohol or coffee with water, you can cut a significant amount of calories from your daily routine. Many people can effortlessly lose 10 pounds by simply replacing soda with water throughout the day. Be aware of alcoholic drinks as well—a jumbo margarita can have up to 700 calories. Also try drinking water before your meal. The water will help break down the food more effectively. Prepare Your Own Meals: Restaurant food generally has more salt, more fat and more calories and is served in larger portions than food cooked at home. When you make your own meals, you can control the amount of salt and oil, as well as the portion size. If you have to eat out, try splitting one dish between two people or ask for half the meal to be wrapped up before it comes to the table.

Reduce Your Stress Levels:  Many people eat more when they feel stress; the stuffed feeling makes them feel comfortable and helps them relax. Try other ways of relaxing, like a hot bath or a walk around the block. Also try slowing down, breathing and enjoying each meal. Say a prayer beforehand or take a moment to be grateful for the food you are eating. Get Enough Sleep Each Night:  Growing evidence supports that missing out on sleep can increase your appetite. Most people need about 7-8 hours of sleep each night.

Keep Moving:   Start with small changes like getting off one stop earlier on a train and walking the rest of the way or parking in the back of a parking lot. Take the stairs whenever possible. Instead of meeting a friend for coffee, meet for a walk, or a bike ride or take a dance class together. Keep Track: Whether you keep a food journal or weigh yourself on a regular basis, find a method that will keep you motivated and help you track your progress.

Be A Food Detective:   Read food labels and don’t eat anything you can’t pronounce. Stick to simple, whole foods that will nourish your body. Identify Your Temptation Foods: You know whether they are salty or sweet, fried or creamy, and you know that if they are within reach, you will want them. Do not keep these foods in your home or office and get support from your family and friends with these foods.

Take A Multi-Vitamin:   Everyone can benefit from well-rounded nutrients. Some evidence suggests that by adding specific high-quality nutrients to a well-balanced diet, you can improve your metabolism and many enzyme processes for greater vitality and health.

Eat more foods that grow on trees and plants and eat less foods that are manufactured in Plants.  If you want to lose weight fast, you don’t have to go on a fad diet.  Just switch from simple to complex carbohydrates and eat lots of vegetables. You’ll lose weight and improve your health. Plant foods are so low in calories that they force the body to burn its own fat. Nobody gets fat on a nutrition that’s made up largely of green vegetables, sweet vegetables, whole grains and small amounts of high-quality animal protein and non-animal protein. But throw in a bunch of cookies, white bread, French fries and a few quarter-pounders, and you’ve got yourself a serious weight problem.  When people make the connection that healthy, whole foods really make you feel better, the weight becomes a secondary issue.

Share Your Thoughts Below;-)

Balance Your Energy Wellbeing

 Daily Breathing Techniques

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Our personal mission is to educate and inspire anyone who will listen and interested. If a person takes away one thing from something we say, or they use any of our services and are intrigued enough by a word or phrase to investigate it and make a change then we have done our part in the world.  Baby Steps are everything. Never minimize them. One small change leads to another and another and another. That is significant! And that is how happiness is achieved.

These ancient techniques have been passed down through our ancestors and helps to connect with the element Air, which is our healing life source.  Use your breath as your disinfectant to clean out the toxins that store in your body.  One of many things I have learned through working with personal training clients is we tend not to breath correctly or deep enough.  We have thousands of energy centers in our body and 7 main energy centers that run from the crown of our head to the base of our spine.  Each energy center requires all the Elements to survive; Air, Water, Fire, Earth, Spirit.  When one or more of these energy centers are not balanced or closed off we shut down that energy center and it's functions in our life.

There are many modalities and techniques available to help restore, charge and balance your energy centers.  Below are a few Tru Essencia uses to create wellbeing, grounding, centering, healing, focus and connection with our higher source, spirit.

Also, these techniques can be done anytime, anywhere and especially during your Stillness Time, which is accomplished through practice, time, patiencia y fey.  Patience and Faith.

Everything is Energy. What we see and don't see effects us.  What we do, say and think effects us on every level. Real change starts with YOU. You want the world to change but refuse to do the work yourself.  Be the change you want to see and watch your world expand.  Are you Ready for the Challenge?

Technique #1:  10 Second Breath
Can be done anywhere and at anytime; sitting or standing; walking etc..  Do this as many times as necessary; minimum 3 times to help create grounding, focus, clear thinking, helps with nausea, dizziness, vertigo, anxiety and much more as well.
Tip: Place one hand on your chest and the other on your stomach as a guide to make sure your breathing deep into your diaphragm and not shallow breathing into the chest.  If you are still do this with your eyes closed with no distractions.  If you find yourself yawning you are not breathing deep enough.  A yawn is an alert from your body that it requires more oxygen/air.

Take a 10 second Inhale through your nose; enough to see and feel the hand on your stomach rising; then your chest rising till you can not take it anymore air.
Take a 10 second Exhale through your mouth; enough to see and feel your chest release your breath; then your stomach till you have no more space for air.
On the Inhale Take In and Visualize the life you want to create filled with light, love, abundance, light and happiness.
On the Exhale Release what no longer serves you; any body aches, pains, wounds, energy that is trapped in your body, thoughts, emotions, people, place or thing.

Technique #2:  STOP
For those moments when you know your emotions are high, stress is evident and irrational thinking is occurring.  Maybe a disagreement at work or at home with the family or your commute home and you are comforted with a disgruntled commuter on the streets, subway, bus or aggressive driver.  You fear you may say the wrong thing or think destructively.  I urge you to remember to STOP!

Stop
Take 3 Deep Cleansing Breaths
Observe the Situation with an Open Heart, Mind and Spirit
Proceed with Words and Actions of Love, Kindness, Peace and Compassion

Before you talk, listen. Before you react, think. Before you criticize, wait. Before you pray, forgive. Before you quit, try...

 Tip:  Tru Essencia invites you to..
When You STOP this would be a great time for Journaling the experiences.
Ask yourself..

What am I feeling right now?  

Identify and Acknowledge the Emotions. Do not criticize or judge yourself
or ignore the emotions because they will surely be triggered again and again.
Be as specific and honest as possible.
Ask Yourself..

Where is this feeling coming from? 

Identify the Source of the feeling, not the trigger of the emotion.
For example, if your spouse triggers your anger, guilt, disappointment, frustrations, fears, insecurities from an action or words that he/she did to caused your effect.  Your anger stems from a source other than his/her action; maybe from childhood or maybe from a past life trauma that was not healed.  Once that is addressed you can do your healing work on that trauma.  It’s there but you must do the work instead of burying it so deep that you forget it’s there until its triggered again.  It will not just go away without your acknowledgment.

Share Your Thoughts and Comment Below;-)

Deepak Chopra's 21 Day Meditation Challenge

Meditation
Mind, Body, Heart, Soul and Spirit

We have begun the Chopra Center 21-Day Meditation Challenge™, Creating Abundance on November 5th. And it's never too late to join us.  By choosing to become part of this transformational experience, you are helping to bring greater abundance into your life and into the lives of everyone around you. I'm deeply grateful that you're joining us on such a personal and worthwhile journey. 

As you prepare to join me each day, let me assure you that every person can meditate. The process of meditation itself will provide the perfect experience for your growth every time you sit down to meditate. Relinquish any fears, worries, or doubts you may have about meditation. Remain open to the experience without judgment. You may also wish to consider such practical points as where and when you'll meditate.

I encourage you to share the news with family and friends that you'll soon start the Challenge so that they, too, can participate and support you in your daily practice. 

Establishing a regular meditation practice will help you reap countless physical and emotional rewards, including reduced stress, improved sleep, greater focus and creativity, and a pervasive sense of peace and wellbeing. Over time, you'll also begin to gain a better understanding of your own identity as you deepen your connection with your spiritual essence. 

I greatly look forward to our time together.

Share Your Thoughts on the meditation with us below:

1. How did the meditations make you feel emotionally, spiritually, physically, mentally?                                 2. What are your thoughts?
3. Do you have any questions?

Hip Hop Dance and Fitness Workshops in the Boogie Down Bronx 2012

Positive Hip Hop Cause and Effect

Mind, Body, Spirit

When you're happy and feeling positive about how things are going in your life you tend to have more energy, feel confident about yourself and what you are doing.

Can make decisions without second - guessing, or questioning your authority on you. Focus with no problem because you have that wonderful, strong feeling.

When you change your way of thinking followed with the proper actions. Things do start to shift for the better, Along with surrounding yourself with like-minded people.
These days it may seem hard especially since it seems as if everyone is going through
A tough or a rough patch!

It is during those times of trails and tribulations that we need to stay as Positive as can be.

Being negative is bad for your health... Negative feelings can and will manifest itself in many different forms; For example! find yourself getting sick more than the average person, tend feel drained with little or no energy all the time, fall into depression often, weight gain/weight loss, stress, etc. Don't lose sight of things...we are all going through different journeys'.

One thing we have in common is that we can choose which path we want to take whether it is Positive or Negative; I strongly suggest that you continue on the Positive.
It's much easier & healthier, if in fact you choose to maintain set path.
You'll benefit from it through and through. Your mind, your body and soul! Will praise you in many ways. The connection between all of those emotions will be happy to serve you on a regular basis. So much so it will even help with a longer life band.

As people (adults) we're all to busy trying to earn a living... worrying about things that we have No control over. Stop.. stay connected.. use this as the vehicle to steer you in direction of positive control. Controlling things that you can.

Making the changes with whatever you may need to at the present time. Releasing any energy/ emotions that might not belong to you... back into the universe. Now let go, releasing energy sometimes is one of the hardest things to do. Especially if you're not in-tune, or know for a fact those emotions, that energy doesn't belong to you. When I say releasing the emotions/energy to the universe. I don't mean wishing harm to anyone, or thing. This has more to do with forgiveness, faith, hope, courage and love. Any energy and emotions put into the universe will come back to you.

Allow light into your life and may this be a start to a new beginning and a new way of thinking.

Challenge yourself and the way you process information.
Always think positive!

At this point you've read the first part of the article and have a better sense on the actual cause and effect of Positive thinking. If you constantly feel a certain way your mind, your body, soul will believe it and will automatically make the connection without you realizing it.

The brain is one of the most Powerful tools we humans have our job is to keep our brains healthy at all times. Use the connections, with the same understanding, also knowing this particular tool needs to learn new things constantly in order to remain healthy.

Please take the time to answer these questions for yourself
1. Do you know the importance on thinking positive?
2. Do you know how if affects the mind body and soul?

Lastly be honest with yourself when answering these two simple questions. You have nothing to lose and everything to gain!!

Paz,

Hip Hop Dance Related Injuries: Knee Strength

Mind, Body, Heart, Soul, Spirit

This is a very familiar topic for dancers of any genre. The injuries.. and if you are lucky and you have health insurance.. God Bless you, but many in the arts are not so lucky and use other means to heal in time for the next gig or job or opportunity.

I am no stranger to injuries related to dance from knees to back pain and spasms. I learned through experience what NOT to do. Starting with:

Improper Warm-Up
I injured my knee while performing a move I was not properly warmed up for. Not a smart move and I paid for it the following morning and there after. I was aware of the importance of warming up, but I was young/naive and took that for granted. My excuse for not warming up thoroughly.. Laziness...

Attention to Time Frame
I waited too long before I actively did anything to properly heal my knee. I did see a doctor for an MRI so I was aware of the damage. The doctor encouraged me to continue with my strength training and rehab it instead of surgery. I knew has a good chance to build my knee strength with proper training. So I focused on building muscle to be better and stronger.

Wear and Tear Over Load
As I trained, my legs were stronger and my knees felt better. But then i craved more and more weight in my training sessions. I would challenge myself by testing my strength squatting 270lbs, Leg Press 720lbs, benching 180lbs.. I would give myself a target and work on reaching it. It was a necessary phase in my workout strategy. My next step was to get on stage and compete. The wear and tear with the weight over load.. intense leg workouts combined with restricted calories and lack of hydration was enough. I went in for orthoscopic surgery shortly after my competition in 2005.

My healing process was challenging, but rewarding.. and it was work. Not only physical work, but mental and spiritual. Stress, lack of proper nutrition, Sleep, mind and body connection to recognize the body signals are signs to look for. Solution, injury prevention through strength, cardio and flexibility training, energizing nutrition, plenty of restful sleep, proper hydration to name a few. Injuries are also self inflicted sometimes without knowing. Everyday we do damage on a cellular level when our spirit is not being nourished. Instead we feed our bodies with negative, judgmental thoughts that causes a reaction that can later produce harmful effects from depression to disease. Developing a strong positive structure in the mind, body, spirit and environment will lead to a longer, happier life.

Easier said than done in many cases.. Start small.. Find a quite peaceful place, even if for just 10mins a day and meditate on the life you want for yourself. Not sure how to meditate? There are plenty of guides online that can help you.

Hip Hop Dance Knee Strengthening
I developed a passion for building muscle at an early age but did not think it was attainable. Now my training sessions are moderate intensity, enough of a challenge for my cardio and strength endurance with less pressure on my joints with heavy loading.

I love leg training days. They are the most challenging for me and requires my focus on form and load. Even as a personal trainer I enjoy workouts with other trainers. I need that extra push of motivation as well. Especially when I am preparing for a competition.

A typical leg workout for me consist of:
A circuit of each element available at most gyms; Machines, Free Weights, Cables and Functional Calisthenics.

Leg Extension, Leg Curls, Free Squats, Leg Press, Deadlifts, Walking Lunges and cable work. I train with weights and without to keep the balance. Calisthenics are just as important. In my opinion it's better to keep the variety and not just one and be consistent. It's fine if you need to take some time off from strength training, a week to a month. But very important to return to maintain your overall well being.

Comment Below;-)

Simplicity and Honesty

'Transparency is the Mother of Integrity'

I firmly believe that it is the only approach that makes any sense, it's simplicity and its honesty. It maintains your integrity, you are always giving what you are promising - which is you. It makes you happy, as there is nothing more fulfilling than having those around us acknowledge our own special-ness. Rewarding when you inspire people to live their passion. Finally, it is the only approach to branding actually sustainable in the long run.

As self evident as this may sound, trying to be something else, or someone else, is absolutely crazy. It is stressful. It is tiring. It is not fulfilling. It is impossible to keep up. Yet for so many people, when they go about trying to make themselves presentable and marketable, that is precisely what they do. That was the initial mistake I made when building our Signature Brand Hip Hop Dance Fitness Workshop Snap, Pop n' Rock

The beauty of this simple approach is that those customers who buy your offering are buying something that you, and only you, can deliver. This means that you are competing in a micro-market where yours is the sole offering. So long as you continue to place your passion, energy and patience into what you are doing, your brand can only strengthen over time.

What are your thoughts?

Hip Hop Be True To Yourself by TEC

The Journey

On our journey since the early 1980's, WandeePop and I had a vision. We always built different crews through the years to be part of so we can create the vision.

We played behind the scenes for many years and in many cases let opportunities pass us by. Even with many lectures (good ones) from Steffan (Mr. Wiggles) Clemente trying to persuade us to step up and stop the bulls** ;-) He, as well as many other family/friends, saw something we did not see at the time.

Somewhere along the line we lost the motivation. But we would get charged again when Steffan (Mr. Wiggles) came into town to teach. Or PopMaster Fable called us of a gig. Or if the Electric Boogaloos were on the East Coast we would travel to take their classes. Since Wiggles and Fable have been our teachers since our dance birth, they motivate us to want more in this culture. We just did not know where to start or where to rediscover our drive/motivation.

Why did we lose the motivation?

Childhood

When I think back to my childhood I was fearless. So I was in search for that same fearless experience when you really connect with who you are, what you want and the music that drives you. When everything makes sense. I was lacking that emotion of connecting on a spiritual level. Where the music takes over. I did not know it at the time. It took many years of soul searching and rediscovery due to tragic losses in my family plagued me with a deep depression and I lost my expression. Losing my sister and brother through illness had me at a stand still.  There were also very huge influences in my life personally.  Always taught me to go after my dreams with no limits

The Auditions

Along the line we became discouraged. Going to auditions and watching dancers wearing nothing or being labeled 'Old School' for our original overall Organic NYC Hip Hop Style. We did not do the booty shaking, stripper moves so we lost many jobs. I remember we walked off a video set when they bought booty shorts for us to wear for a dance combination.

There is nothing wrong with street jazz or in the choice of clothing dancers wear. It was a choice we made not to represent the Hip Hop Culture or BGirls in that light. We were not comfortable. We knew from that point we needed to create our own opportunities and make our own moves if we wanted to express ourselves artistically.

The Classes

Taking dance classes were another disappointment to some respects. Most of what is taught is choreography No real education on the Culture of Hip Hop. Teachers label themselves as teaching hip hop, but it's street jazz or street funk. We enjoy street jazz and street funk.  If you watch 'West Side Story' you will see Street Jazz, it's the Bob Fosse style of raw expression.  
Hip Hop is an experience. Freestyle Party Dancing, Rocking, Popping, Locking, Waccking, Voguing, Breaking is what you Do, Hip Hop is who you are and how you live. Students want to learn more about living the Hip Hop Culture, learning about the elements, dance movements/styles and how it was created, not just random movements to counts. The element of freestyle (on the spot creativity) completely taken out of the equation.

But a higher power kept calling us to really get something dope together, but we still were not sure what we wanted to do with dancing or hip hop. But we knew we were tired of letting it go. There was a void and we wanted to fill it.

The Birth of TEC

So then came the birth of Tru Essencia Crew with Miss Twist, Pauline and HoneyRockwell originally and Seoulsonyk joined us not too long after. We were already hanging out, practicing and had the passion to dance. So Twist created our official Tagline 'TEC 2003' for the year we formed.

We did some performances, some auditions and landed dope gigs. But after sometime the practicing slowed down, occasional hang outs and gigs. Motivation lost, we continued our lives with the occasional workshop here and there. But nothing that sparked the fire that we will come to know if a few years.

The amazing thing is we kept getting opportunities come our way, even if it was a few gigs per year. The gigs were great to fuel us, make contacts, have fun performing and practice. But, then there is the added pressure of the negative self talk

'OK, you have not danced in how long, and you have not taken any classes in how long and you have not freestyled in how long.' Then there goes the confidence level...

Do you notice a pattern here... The vicious circle we torture ourselves with when you don't take a stand, look fear in the eye and go for it..

'Do What You Fear.. and the Death of Fear Is Certain'

No one should allow themselves to be paralyzed by fear of the unknown or of what people will think and say about you.

The Legends

So when PopMaster Fable called in 2006 with an offer from Rennie Harris to perform a popping piece in his next 'Legends' show we could not pass it up. Again, we were faced with another grand opportunity to get focused. Talk about the pressure when we heard about the lineup of dancers in the show. Great talent and we are honored to have been part of it.

So all through the negative self talk, late rehearsal nights, pressure to live up to being Mr. Wiggles sister, pressure to perform well, nail my solo, focus, get creative, flow free, connect and face my fear.. we are grateful we were given the opportunity to perform the show 'The Legends of Hip Hop' at the Victory Theater in 2006. It was not long after we knew what we wanted to do.

Snap, Pop n' Rock

In 2007, Snap, Pop & Lock was brought to life. The name was always there, created in 2001 when I was working at Equinox as a certified personal trainer. A very reputable group fitness instructor that taught for the company gave me advise about creating a class that only I can teach.. brand it and make it yours. So there went the brainstorming and who would guess one of my favorite cereals would pave the way.

Crazy thing is I wanted to teach, but I did not enjoy teaching at that time. It took me awhile to figure that one out, but I did eventually. Everything in your life is given a divine time to present itself. Patiencia Y Fe (Patience and Faith) will guide you.

So teaching bootcamps, sculpting classes, hip hop fundamentals etc.. was not fun, it was a choir something I did because I needed the money, which is a really WACK way to live.

So when I created the name it was for the right reasons, but I knew the timing was not right to develop the structure. I was NOT ready.

So WandeePop and I wanted to create something that reminded us of our days on Fox street in the South Bronx; dancing in the streets, parks jams, house parties, playing beats that rocked your soul, not feeling intimidated to dance because everyone was there to have fun. No pressure.. except for when the battle erupted. You had to school whoever entered the battle cipher with intentions to burn you.. School Em' It was Sooo much Fun. That's was our goal.. create an experience, a fun atmosphere where you learn about the Hip Hop Culture and all it's elements and get a kick ass workout in the process;-)

The Rewards

Our students learning, appreciating, building and coming to class every week because they are dedicated. We want to teach anyone who wants to learn or drill what they already know from the absolute novice to the ultimate professional.

The Conclusion

I write this to say.. Be True to Yourself' If you know what it is you want start building on it now. It will lead you to your goals one step at a time. Do not just think about what you want.. Act on it. Invest 20% of everyday to your dreams and it will lead to 80% of your success.

Along the way we received advice from a few people we looked up to. Some advice we took and some we did not.. You have to go with your heart. And thank god we did..

We were told.. The name 'Tru Essencia' should be re-considered.;-/ because of the spanglish. It was labeled confusing.. Not clear on who we are.

But we felt the name represented us perfectly.. The True Essence of women. The spanglish represented the Nuyoricans in us. That fine line between Puerto Rico and New York City.

We were told the name Snap, Pop & Lock would confuse people and we should change it to Hip Hop Basics.;-( to get students in the door and change the name later.

But we wanted to build something of our own. Anyone could teach 'hip hop basics or fundamentals'. So what we did instead is create the tagline 'Organic NYC Style Hip Hop for Health' so there were no questions about what we were about.

We were told teaching True School Hip Hop party dancing/Latin rocking combined with health and wellness wouldn't work;-( because people don't want to work out they want to dance. What do you think moving your body on the dance floor is to begin with... I hate to tell you but you are already working out. Elevating the heart rate, contouring your body in moves that require strength, maintaining balance using your core muscles. But what we give you in conjunction is injury prevention. Strength training, endurance and flexibility. Is it challenging.. sure, but NOT unattainable.

We were told we should follow the trends of the more popular classes by teaching some street jazz to get students in the door then add our hip hop party dancing later because our style was considered 'Old School' and no one was really interested or knew what it was.

Would you go into a beginner's ballet class and ask for 'Old School' ballet? Hip Hop is Hip Hop and it has basics and techniques you should know because nothing today is NEW it's all recycled or fused together. SPnR is a workshop needed and it is not a problem for us to build it from the ground up weather we had 50 students or one.

It's a challenge you consider when it comes to paying dues. We paid our dues on the streets of the south Bronx from early 80's until today. Now we have the pleasure of teaching our students what the Hip Hop Culture means to us.. it's not a gimmick.. it's who we are.

Patience is a virtue. Nothing worth while and brings happiness is overnight. Don't Give Up and Always Listen to Your Heart. There is nothing better then Being True To YOU!!

We Don't Regret it!

Hip HOp Arts in Schools

Do we as a society truly understand the importance of the arts in our schools?

Really take sometime to sit & think about the cause and effect it has on our children... especially the children in the urban communities (The Hood).

Which is the only community really effected by the budget cuts in the schools.

Arts help to promote self-esteem, self pride, confidence it also gives the children a sense of being; the ability to use their mind while creating a wonderful and positive thought process, which will allow them to evolve into mature young adults (and responsible adults) with a zest for life!

The more we teach SNAP POP n' ROCK workshops in schools in the NY/NJ areas we're finding that these kids have low self-esteem issues, don't believe in themselves with No real dreams and aspirations.

Some of them even question whether they have a right to have any wants or needs. They are angry, sad, depressed and many complain about the absence of their parents in some form.

This is heart breaking, how can such young kids feel like this at such an early age.

How can we make a difference to change this, and why do we as parents, grandparents, aunts, uncles, etc continue to allow this to happen in our communities?

It's simple because the parents are younger and younger every year. Growing up with the kids they bare... not knowing or understanding what it takes to be parents let alone a productive member of society.

The concept of self-respect for themselves and others has gone right out the window.

Why is it that we are so complacent as a society? Everyone is busy pointing the finger and no one is taking any responsibility.

Well here's a thought... spread the word to your family and friends!

Write our local congressman (or woman) go to any district meeting...

ask anyone that is a parent to make sure to attend any and all parent teacher conferences in the schools there kids attend and actively participate on behalf of your child/ren.

I'm true believer in (the old school thought) it takes a village to rise a child (within certain limitations).

Lets start caring about our kids again; Let us support, encourage, and applaud our kids for there successes, and not beat away at their spirits for any mistakes or mishap.

In these challenging economic times some parents are forced to work two sometimes three jobs to provide for their families and can be challenging to keep track of what your child/ren is doing and how he/she is doing in school. You must re-assess this and ask yourself is it working. Are you spending the quality time with your child/ren asking the right questions about his/her future and what they want?

Giving them the outlet with arts is the perfect way they will get to challenge themselves, feel good about something within them, have some sense of accomplishment, pride in there work... and this in-turn will give them the power to overcome, with-stand any kind of negative peer pressure.

The key is to give the kids of today, who are the future of tomorrow structure, foundation, a reason for being and a sense of belonging, to someone, something.

The Arts are a gift that should not be taken for granted these abilities are a magnificent form of self-expression.

Let us take on the task to spread the word. We have power in numbers the more we show interest in our community and our kids... they will have no alternative but to review what is happening with the funding, government grants to help support the arts in the public school system.

Our government is slowly but surely pulling a blanket over our eyes. Even some of the principals in the schools are aiding them! They setup programs in the school systems with one thing in mind (Program Failure).

It's a shame but we have been in meetings with the so-called powers that be in many schools only to be disappointed by their lack of enthusiasm in getting the dance programs off the ground. Without the proper support in these schools it is a dead end. As long as they are collecting the government money to run these programs they can care less who or how many students show up.

How do we stop things like this from happening? Simply get involved. Understand this is not going to get better unless, we take matters into our own hands. Show our government that we will no longer sit by and take all that they say without questioning the cause and effect it will have on our community.

Even take it a step further if your child ask you to sign him or her up for any after school programs, please take sometime to mention to your child, or children it is a privilege to be able to take part in any of the arts programs and take the time to go to the school and introduce yourself to the teacher involved in teaching your child art, dance or music just as you would with the academic teachers.

I ask you now to help save the arts in our community!!!

If it were not for the PAL Center in the South Bronx we would have never met our dance teacher Re-Run, who then formed our dance crew 'Unique Force'.

At this time I would like to thank my teachers from St. Anthanasius who taught dances from their country that I remember till this day because of the impact it had on my life in the third grade:

Ms. O'Neal who taught me the Jig from her native country of Ireland.

Ms. Aquino who taught me her native dances from the Philippines.

And the countless other teachers that always let us express ourselves with art, music, dance and sports.

PAZ

Hip Hop Freestyle Groove vs. Choreography by Tru Essencia

Do you know the difference between grooving to the beat of the music through your Freestyle, and picking up choreography?

To Groove is to have the ability to bounce and rock while dancing, rocking is the first original freestyle form of party dancing...

Freestyle is to flow with the rythms of the music and let the music guide you to create your movement.  'Freestyle is the Key Style' as many pioneers of the Hip Hop Culture say and thats with all the Elements:  DJing, MCing, Dance, Graff Arts.

Bodyrocking and Groove is the main ingredient missing in much of choreography you see today on television, dance competitions and at jams today.  Unfortunately many dance teachers that label themselves hip hop dance teachers are actually teaching street jazz and street funk, which was originally created by Bob Fosse and Frank Hachette.  It's a beautiful style and I enjoy watching it.  My favorite movie is West Side Story and that is the style they perform int he movie.  But it's NOT Hip Hop.  So through much filtering and misinformation from many dance teachers today it has evolved into what you see today disguised as 'Hip Hop' and it's the main difference between The Hip Hop Dance Culture here in NYC and anywhere else in the world.

Why do students travel to NYC from around the world to learn about the Hip Hop Culture? It's not to learn counts to music or even to learn how to pick up choreography.

They are in need and hungry for the Organic Essence/Flavor/Style in which this culture was created.  It's an experience and they want to hear the stories, visit the landmarks, learn from pioneers and teachers that are responsible to give them the truth, the facts and actually teach them of the culture.

Back in the 70’s the dance culture was rocking at parties all night long. to groove is to listen to some dope hot fire music and allow your body, heart and soul move you to a point where all you want to do is play with the beat of the music. It’s simple your just dancing and getting your vibe on. You have no counts in your head or executing a choreographed routine and calling it a freestyle... but at the same time you have this natural ability to rock and bounce while dancing!

You go into such a zone that you are totally un-ware of when the music stops! You still continue to hear the beat of the music long after the music stopped playing.  And if the DJ is rocking you are not leaving the dance floor.

Its raw authentic human emotion... that started out with a hunger of unexplained powerful feelings, that came out of poverty and pure artistic self-expression.

Counts of 8’s in choreography are good and needed when learning and creating routines for performances.  If you become dependent with a need and want for the counts to guide you this doesn’t allow you to the freedom to Freestyle and just play freely with the Music! Some people thrive on the choreography and the counts of 8’s then you ask them to freestyle their solo and they start to sweat. 

It's also important for all dancers to have the best of both worlds the ability to freestyle groove and pick up choreography.

The new generation of dancers look the same.  We had the great pleasure of judging a dance competition in February 2013 at Lehman College, which was a great opportunity.  But out of 16 groups that performed 3 groups had some Foundation, creativity, style and attitude and stood out because they were not running the same moves.  These are the same groups that have no history or core foundation of what Hip Hop Dance Foundation is. 

Someone that can groove is going to be able to translate and execute those moves in so many ways and still have the ability to breath while dancing. It’s a discipline, a lifestyle, a practice of evolving as a creator of the elements of the culture.

The Hip Hop Culture has evolved from the Native American Pow Wows and African ceremonies in our history.  They had all the elements.  It's translated today into the culture as a gift for humanity to keep it's rich natural roots expanding.

There are many pioneers and teachers today that are sharing the authentic building blocks of the Hip Hop culture.  Tru Essencia's signature dance class Snap, Pop n' Rock is based on these building blocks.  We drill foundations like groove and bodyrock.  We purposely start our drills with freestyle.  When we are drilling the routine it starts with Freestyle.  Amazing to see people freeze in their place because they have no idea how to connect to the music.  But that's why we do what we do.  So we can help our students grow, take the chance and face their fear.  If everyone knew how to two step we wouldn't have a career or a chance to give back.  We give Hip Hop Culture history and share Hip Hop Trivia 101 for our students to get involved in the conversation.

To those teachers that are not stepping up.  I strongly suggest you do our homework, research, investigate and come to a better understanding about the dance, and the culture! Even as teachers of our Hip Hop Workshops we are avid students as well.  There is always something New and Fresh to learn about the history.  The kids are less informed about the culture here than anywhere else. It was born here in NYC lets preserve it.

There should be no separation between 'Underground' and 'Commercial' if it's Hip Hop.  It makes no sense.  Hip Hop Culture is Hip Hop Culture.

What makes something commercial?  From what I see its Street Jazz/Funk being labeled Hip Hop because it sells more.  Choreographed routines on television being 'cleaned up' to look cookie cutter and very organized.  Nothing wrong with it, but call it what it is.

To the pioneers we plead to you to have more panel discussions in our own city (NYC) especially in the five boroughs and try to make it affordable for all.

To the dancers we plead to you all to seek out the information and stop calling yourselves HIP HOP dancers and/or teachers unless you have the ability to Groove, Rock, Bounce, Freestyle and know the History and Foundation.

That is the difference between Organic NYC hip hop Style and hip hop anywhere else.

Paz Amor Luz