Bama's List

Tuesday 11
The 92nd St Y flings open its doors for “Perfect Fit,” two days of free classes and activities. Try out one of the 59 options—including Break-Thru Fitness, Splash Dance, Pilates Mat/Ballet Barre and the scarily titled Relentless! (a  75 minute intense cardio class)—and receive sign-up discounts. Check out the full class schedule.

Bollywood dance

I want a new, relaxing workout, but I’m sick of om-ing and wearing ill-fitting yoga pants. Help me. Skip the mat but keep the bare feet at a Dhoonya Dance BollyBasics class. You’ll learn the fundamentals of pop bhangra and Bollywood dance, and simultaneously get in some heart-pumping cardio.

But just watching Dancing with the Stars makes me feel awkward. Each class breaks down the choreography of a popular Bollywood routine into simple-to-follow steps, so you don’t need killer dance moves; an appreciation or interest in Indian pop culture is all that’s required. During our session, instructor Sunita Chaphalkar taught us Slumdog Millionaire’s “Jai Ho.”

How am I gonna pull that off? Like any class, BollyBasics starts with a warm-up. But unlike most, this class will have you learning while stretching: The warm-up mimics the traditional Bollywood moves from the routine you’re about to get schooled on. The majority of the class is spent practicing the dance until you’ve got it down, while Chaphalkar explains the meaning behind the steps. “Jai Ho” is considered a celebration, and just like in a musical, the footwork corresponds to the song lyrics. “Bollywood is very escapist,” Chaphalkar says. “There are bright colors and music in every scene in the movies, and the fusion of dances represents the different parts of India.”

Break it down: How many calories will I dance off per class? The proof is in the sweat. You’ll burn an average of 350 calories in an hour-long BollyBasics class, which hits all major muscle groups, including quads, arms and shoulders. Plus, when you do hip and knee movements, you’re isolating your abs—think of it as standing crunches.

I’m ready for my Bollywood premiere. R.S.V.P. at dhoonyadance.com for a BollyBasics class at one of two locations (Dance Theater Workshop, 219 W 19th St between Seventh and Eighth Aves, 347-644-0052 • Chelsea Studios, 151 W 26th St between Sixth and Seventh Aves). Classes meet Tuesdays 8–9pm, Saturdays noon–1pm and Wednesdays 6–7pm. A four-class package is $60; a drop-in class is $20. Hareepa!—Celia Shatzman

Read more: http://newyork.timeout.com/articles/spas-sport/83059/bollybasics-bollywood-dance-class?cmpid=TD030210#ixzz0h3fXYkza

Your friends at S Factor thought you’d be interested in the latest and greatest in the world of dance fitness and you’re invited!

Are cereal bars leaving you uninspired–and tired by 10 a.m.? We asked Mitzi Dulan, registered dietician and co-author of The All-Pro Diet, for quick, healthy breakfast ideas for the entire workweek. Her challenge: Each meal can only take 10 minutes (or less) to prepare and must be packed with enough nutrients to get you through the morning. Here’s what she came up with (blender not included).

MONDAY
Cure your case of the Mondays–and avoid your coworker’s cold–with an immune-boosting smoothie. Simply toss all of the ingredients into a blender, hit the button and then drink your way to a healthy week. Note: If regular milk isn’t your thing, swap for soy milk.

Healthy food list:
1/2 banana
1 cup frozen fruit
1 scoop whey protein powder
2 carrots
Handful of fresh baby spinach
1 cup 1% organic milk

Calorie count: 300

TUESDAY
Get an early start in warding off heart disease and keeping your cholesterol at a healthy level with a morning dose of fiber. Add a handful of blueberries-a great source of antioxidants-to a small bowl of oatmeal. Boil an egg for a side of protein (feel free to cut out the yolk).

Healthy food list:
1 cup oatmeal
½ cup blueberries
1 egg

Calorie count: 225

WEDNESDAY
It’s hump day! Get yourself over the midweek hurdle with an energy-boosting vegetable scramble. This quick meal is about as easy as pouring a box of cereal: Just mix the eggs and milk in a bowl, toss it into a pan coated with walnut oil, add the other ingredients and jumble them all together with a fork until you have a pile of fluffy eggs and veggies.

Healthy food list:
1 teaspoon walnut oil
3 eggs (2 whites and 1 with yolk)
3 tablespoons 1% organic milk
1 cup fresh baby spinach
1 cup chopped bell peppers (any color)

Calorie count: 270

THURSDAY
Keep your digestive system healthy with probiotics–”good” bacteria that protect the intestine and help treat stomach/bowel problems. Another bonus: These live organisms can also prevent yeast infections, making them well worth a slot in your dietary lineup. Tip: Use Greek yogurt for less sugar and twice as much protein as regular brands. Slice a kiwi on top for vitamins A, C and E–not to mention extra flavor.

Healthy food list:
5.3 oz Oikos Greek Yogurt
1 kiwi

Calorie count: 180

FRIDAY
Lunch for breakfast? Well, this certainly isn’t your typical a.m. fare. End the week with a mix of lean protein, fruit and fiber with a lean ham sandwich stuffed with thinly sliced apple. If you feel strange eating ham for breakfast, consider this: A few low-fat slices are a lot healthier than a slab of bacon. This is also a great on-the-go meal, so stash it in your briefcase if you’re running late.

Healthy food list:
Oroweat Whole Wheat Sandwich Bread (thin)
3 slices minimally processed ham
2 teaspoons light mayo
1 apple

Calorie count: 250

Exercising on your lunch break can be a great energy booster. Get some workout tips that will help you use your time effectively.

Hit the Gym
If there’s a gym within five minutes from your office, then consider yourself lucky. With a 60-minute lunch break, all you really need is 30 minutes to get in an effective daily workout. “A lot of people think that they need to spend hours in the gym, sweating their heads off to get a good workout-this is not necessarily the case,” says Declan Condron, certified personal trainer and co-creator of the PumpOne FitnessBuilder iPhone app.

Have 30 minutes but not sure how to properly use it? Condron suggests doing two back-to-back exercises without resting in between sets. “You could do a dumbbell squat, then go right into doing a dumbbell chest press. This saves time and allows you to get more done in that short period,” he adds.

Head Outside
If the gym is too far, you can still get in an effective daily workout by power walking, jogging, or running a few sets of stairs. “Run the stairs for five minutes, then follow that with some body-weight squats, push ups, dips and sit ups. Repeat that three times for a total of 30 minutes,” suggests Condron.

Keep in mind that if you’re using your lunch break for fitness, you should prepare and bring a healthy meal to work.

Workplace Workout Tips
Another idea is to rally a few of your colleagues to chip in for in-office yoga or Pilates. Many instructors will happily instruct a small group in the conference room or another space. You’ll have to check with your company for approval.

The Cleanup
You don’t have to return to your desk masking odor with perfume. There are handy products that will help you manage until you get home. Rocket Shower is a body spray cleaner that uses witch hazel and other vitamins to rid you of body odor and bacteria. For your hair, spray a dry shampoo onto the crown of your head and brush it out. It will help absorb the grease and sweat.

Upcoming Fitness Programs
Self Defense: Aiki-Jujutsu

This barehanded self-defense method includes throwing, ground-grappling and weapon disarming techniques of the Samurai. Taught by Cary Nemeroff, ‘Soke,’ 10th Degree Black Belt in Aiki-Jujutsu, in traditional Dojo style. Beginners are mixed in with ongoing students. A uniform (cost: $75) is suggested after the second class.

9 Mondays, Nov 9 – Jan 18, (Except: Dec 21 & 28) 8-10 pm, $160/$190 KMAMAJ02F0
Intro to Ballroom Dance

Learn and review the most popular ballroom dances all in one fast-paced workshop. Get ready for your upcoming wedding or event and learn the basics of the foxtrot, waltz, cha-cha and rumba. Dance the night away with confidence.This course is designated for couples only. Please bring leather-soled shoes.

Wed, Nov 11, 8:15-9:30 pm, $35/$50 Price is per couple per session KMABDW04F0
Swing Remix Dance Party

Enjoy an evening of live music! Whether you come for the dancing, for the newest in swing music, or for the visual effects, you’re bound to have fun here.

Sat, Nov 21
6:20 pm Pre-Dance Workshop ONLY: $20 KMADNP03F0
7:30 pm Doors Open
7:45 pm Dance Party and free beginner lesson $12/$13 online, $15 at the door KMADNP02F0

SAVE BIG: Attend both Pre-Dance Workshop and the Dance Party and Save!
$26 online, $35 at the Door! Register online by Nov 19 KMADNP01F0

11/7: Adria Tennor In “Strip Search”
The new date for this encore performance of Paula Killen’s S Factor inspired play, “Strip Search,” starring Adria Tennor.
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Now thru 11/22: The Why Factor – Proportion Distortion
Another captivating, S Factor inspired original play featuring our very own S Instructor, Janelle Taylor.
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And of course, Facebook Fridays!

Click here to RSVP for a Los Angeles event

11/14: S Walk Shoe Show
Christmas comes early to Encino with holiday Lap Dance lessons and merry shoe shopping!
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Now thru 11/22: The Why Factor – Proportion Distortion
A great date night out for both LA and Encino S women.
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Facebook Fridays too!

Click here to RSVP for an Encino event

11/6 & 11/7: Capture Your S Moves On Film
Lights, camera, curves… Award-winning photographer Natalie Moser returns to Costa Mesa with in-studio photo sessions for you.
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11/14: S Walk Shoe Show
Costa Mesa S ladies fall head over heels in love with new S Factor shoe styles.
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Now thru 11/22: The Why Factor – Proportion Distortion
Costa Mesa ladies are encouraged to attend. It’s worth the trip up to LA!

Click here to RSVP for a Costa Mesa event

11/8: Sultry Sundays
November would not be complete without our deliciously famous lap dance lessons.

Click here to RSVP for a San Francisco event

11/5 – 11/6: Shecky’s Girls Night Out
Look out Shecky’s, S Factor will be in the house! Come say hi!
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11/6 – 12/15: Becky’s Pre-Holiday Boot Camp
Becky Spence ain’t no joke and neither is her bodacious 6-week boot camp. Sign up if you dare…
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11/14: Give Thanks 2 S
Lap dancing, playing on the pole, and a big, fat, luscious “thank you” to the Houston S Fund for benefiting so many of our students.

Click here to RSVP for a Houston event

11/7 & 11/21: Winter Photo Fantasy (SOLD OUT)
Vavoom Pinups returns to photograph our phenomenal Chicago community in all their S glory.
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Every Sunday: Lululemon Studio Of The Month
We’re hosting complimentary, 1-hour S Factor classes at Lululemon Athletica – Michigan Avenue to thank them for awarding us fitness “Studio Of The Month”!
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All Month: Don’t Be Tardy For The Party
“Hurry up, baby, don’t be late,” Chicago gifts currently enrolled students 50% off their Private Parties!

Click here to RSVP for a Chicago event

11/5: Mama Gena’s Classes
Signature S Factor workout and dance routine plus the empowering and curvaceous Lap Dance at 4pm.
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11/7 & 11/21: Girlfriend Intros
Invite your friends to take a Girlfriend Intro, have them experience a bit of the S, and smile as they watch you dance.
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11/8: TERRE ~ Poon Dance Performance
Another chance to see S Instructors Alex Torres and Seraphine Naeymi dance!
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Now thru 11/27: Fall Fridays
Fire it up on Friday nights with Pure Dance and Lap Dance classes.
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Now thru 11/28: Thursday & Saturday Pole & Dance Classes
If you’re cravin’ more S, drop on into an S Express, Pole I or Pole II class Thursdays and Saturdays.

Click here to RSVP for a New York event