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?

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;-)

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;-)

Organic NYC Style Hip Hop

Organic NYC Style Hip Hop for Health

(Choreographers/Teaching Artists/Health & Wellness Professionals)

SnapShot and WandeePop are pioneers of Hip Hop Freestyle Party Dancing and co-creators of Snap, Pop & Rock (name recently changed from Snap, Pop & Lock) dance and fitness workshop. SP&R combines hip hop technique drills (popping, Latin rocking, freestyle hip hop party dancing) with strength training, cardio endurance and flexibility combos. These Boogie Down Bronx Nuyoricans bring the streets into the studio by incorporating 'freestyle' into the combinations and attitude on the dance floor. Hip Hop should be experienced so the music compilations are just as important to give you the atmosphere of Peace, Unity, Love & having Fun. While learning technique and working up a sweat in the warm-up you will also have Hip Hop Trivia 101 where you will learn the history of dance moves, music, pioneers, style and health & wellness tips for injury prevention and well-being.

Attached please find TEC's Presskit. For further information please check website below.

Paz,
SnapShot & WandeePop

Latin Nation Segment
http://tinyurl.com/ygadzcm

Tru Essencia Dance & Wellness, LLC
'Organic NYC Style Hip Hop for Health'

Snap, Pop & Rock
SnapShot & WandeePOP
SnapShot@SnapPopnlock.com
www.SnapPopnLock.com
www.Myspace.com/Snapoplock
http://twitter.com/SnapPopnLock
http://www.google.com/profiles/SnapPopnLock