This week I did a lot of bike riding and I needed music to keep me pumped for back to back 30 miles rides. Not only did the music need to motivating, it needed to have a little something extra. Something to help me go faster. I needed a playlist to push me through quad pain and calf cramps. I needed a playlist that made stomp the pedals like I was making wine. I needed Hip Hop. These songs will make your purse your lips, bob your head, gyrate, fist pump, and/or car jack (but don’t).
1. All I Do Is Win by DJ Khaled with Tpain, Luda, and Snoop (This will be my anthem for tri season.)
2. Go Go Gadget Flow by Lupe
3. I Go to Work by Kool Moe Dee
4. Show Me What You Got by Jay-Z
5. Going On by Gnarls Barkley
Reader: While working out has a client ever “let one rip” and how do you handle that as a trainer?
Wow! I admire your boldness as this is a taboo subject that no woman wants to address. (Guys don’t care.) But yes, I have had clients “let one rip” during their training sessions. Some incidents were predictable: client warned of indigestion or client was doing a supine leg lift. Their reactions, on the other hand, were not predictable. Some were embarrassed, “oh my gosh, Angel, I’m so sorry, oh god, I can’t believe that happened, move away from me, MOVE AWAY FROM ME!” Others were not, “Oops”.
My reaction to this “slip” is always the same. I am stoic in the face of battle. I do this because, if it were me, I would be horrified! So when a client passes gas, I simply hold my breath- praying that the smell of blue cheese and mango doesn’t linger- and move on to the next exercise. I never acknowledge what occurred. I never make them feel bad about it. I’m cool like that.
[Editor's note: Reader questions are in bold and my response immediately follows. If you have a question, send me a message via the contact page.]
“God wanted me to swim more so he broke both my legs.” Angel Stone
It’s Spring! This means open-toe sandals, pollen, gelato, and sidewalks packed with runners. For me, Spring means triathlons: bad tan lines, goggle eyes, and a new training regimen. I have increased my swim training 180%. But not by choice; life forced me into the pool. Now, I am swimming faster than ever. I’m stronger and more confident in the water and I’m going to tell you how I did it. If you follow these 6 rules, your performance will soar.
1. Break something. Or two things.
Crash your bike into a cement wall then fall to the ground and watch another cyclist run over your right knee. If this unilateral paralysis doesn’t push you into a pool then start a new exercise program. Go so hard at it that you strain your left achilles tendon. If being cripple in both legs doesn’t compel you to swim more, there is no hope for you. Don’t let that be the case.
2. Train your mind.
For me, swimming was not a physical inability, it was a mental one: I was scared of drowning. Once I realized my mind was my biggest hurdle, I began an aggressive mental training regimen. Every night before swim practice, I picture myself as I’d like to be in the water: long, smooth, and balanced. By the time I get to the pool, I almost believe it. To give you a better idea of what I see in my visions, Watch This
If you want to be good, you’ve got to put your money where your mouth is. I spent last year talking about how I was going to swim more but was doing little. Then things changed, i.e. God pulled my card. Now, I swim at least 3 days a week. Each session starts with drills: catch up, one-arm, side stroke, single arm. etc. If you are not doing drills, you are not going to win. Do them! Drill Video
4. Buy stuff for a reason.
I bought a pink pull buoy on purpose. When I lap a guy, I want him to know I’m a girl.
5. Find an expert.
Find someone who knows more than you do and STALK THEM! I hired a swim coach to analyze my stroke and improve my technique. If you can’t afford a coach, then watch videos of swimmers being coached. Videos provide amazing insight and can aid in your development. Here’s an excellent video of a coach critiquing a swimmer’s stroke: Swim Analysis.
6. Lie to yourself.
I purchased a swim cap that says, “I Love to Swim”. I don’t. But with those words suctioned to my head three times a week, it’s only a matter of time before osmosis occurs.
[Editor's note: I don't recommend step 1. It just happened that way for me.]
This is a powerful story about the beauty of running and the power of belief. It’s not just for runners. It’s for anyone who wants the motivation to be their best. You can buy it here. Or borrow it from the library.
“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction.” Read the rest of this entry →
Preparation time 15 minutes
Cooking time 25 minutes
Serves 4
1 large eggplant, weighing about 10 oz/280 g. sliced
1 tbsp extra virgin olive oil1 onion, cut into wedges
2-4 garlic cloves, cut in half
1 red bell pepper, seeded, peeled, and chopped
1 yellow bell pepper, seeded, peeled, and chopped
scant 1 cup vegetable stock
4 oz/115 g white mushrooms
5 cups baby spinach leaves, rinsed
3 oz/85 g goat cheese, sliced
whole-wheat bread, to serve
1. Heat the oil in a large skillet and add the eggplant with the onion and garlic. Cook over very gentle heat for 10 minutes, stirring frequently, then add the bell peppers. Pour in the stock and bring to a boil, then reduce the heat, cover, and let simmer for 10 minutes.
2. Add the mushrooms and continue to simmer for 5 minutes, then stir in the spinach and cook, uncovered, stirring occasionally until the spinach has begun to wilt.
3. Place the goat cheese slices on top, then heat for 1-2 minutes, or until the cheese begins to melt. Serve immediately with chunks of whole wheat bread. [Angel's note: I didn't use goat cheese (I don't like it) and I didn't use bread (I don't see the need). Feel free to make your own adjustments.]
Serving Analysis
Calories 132
Fat 7.5
Protein 7.2
Carbohydrates 9.6
This is a tasty meal to whip up when you get home from work. Enjoy!
[Editor's note: Reader questions are in bold and my response immediately follows. If you have question, just send me an email.]
What are your thoughts on transitioning from a cross-trainer (on which I can happily run for an hour) to running outdoors (when I tend to overdo it and last five minutes!). Any tips?
To improve your outdoor running mojo, I recommend doing intervals. These are intense bouts of effort that will improve your aerobic capacity and your chances of winning a bikini contest. If 5 minutes is your current max, then start with 800m repeats on a track. However, you don’t need a track to do this. Find a safe route and run hard for 4 minutes then walk for 1 minute. Repeat this drill for twenty minutes. As you get stronger, work up to 6 x 4 minute sets. But don’t stop there. Keep this workout in your weekly running routine: the more intervals you do, the faster you will become. If you discover you are still overexerting yourself, use music to steady your pace. Try Chasing Pavements by Adele. The beauty of this song will ease you into a speed you can maintain over time. If all else fails, tie a rope around your waist and drag a tire. That will slow you down.
I am always searching for new music because 1) the radio sucks, 2) I get bored easily, and 3) my spinning students depend on me to deliver great, heart-pumping, motivating tunes.
I encourage you to try these songs for your next workout. They’re not mainstream and that’s why they’re good. Download link is below.
1. Jai Ho by A.R. Rahman
2. Brighter Days by Cajmere
3. I Can’t Wait by Andy Caldwell
4. Un Poco Flamenco by Chilly Marry
5. Eireann by Afro Celt Soundsystem
Here’s a link to a FREE download of these songs. Enjoy! Here.
That’s how I would describe the subject of my most recent interview. She is a choreographer, dancer, b-girl, and shining light. She’s hard to miss and impossible to ignore.
She’s like Dance Dance Revolution supersized, only more cool and less structured. In one word, she is magic, oozing passion and grit all over the dance floor. The evenly worn tread on her broken-in Nikes reflects the balance and fluid percolation that is her trademark. Putting her heart into every plie, jack, and toprock, she bleeds vulnerability into the fabric of her oversized basketball shorts.
Naturally, you are drawn to her. She is mesmerizing, dancing with the sincerity of a mother’s last wish. Your awe toggles between jealously and admiration, but you keep the green-eyed monster in check because you know that’s how she’d want it. Any compliment you serve will never go to her head. Instead, it will take the HOV lane straight to her heart. She will dance the love right back to you, for it is her thank you.
I introduce you to the one and only: Miss Jojo Diggs.
Describe yourself in five words. Funny, smart, artistic, spiritual, free
You lived an ordinary life in D.C. Now you are living your dream in L.A. How’d it happen?
I started drinking when I was 13 years old. When I was 18, I started drinking every day. Four years later, I found dance and quit drinking cold turkey. Dancing saved my life! In 2006, I decided it was time for a change so I moved to Phoenix. I didn’t leave D.C. to follow my dreams because I didn’t know what they were. I left to find me. In 2008, I decided to take a journey from Phoenix to Seattle, driving in my car and writing a documentary about how dance affects people. I slept in my car a lot and ate peanut butter & jelly sandwiches. After two months, I ended up in L.A. That’s when I realized, “Wow, I’m going for it!” I just kept following my gut instincts and trusting God. And now I’m here, living a dream. It’s amazing!
What is your favorite dance accomplishment? It would be teaching at Debbie Reynolds and Edge Performing Arts Center in L.A. I’ve traveled many places but the excitement and challenge that comes from those two schools creates a feeling that I haven’t had before. I’m honored to teach among the best choreographers in the world.
Let’s talk choreography. What’s your process, genius? I hear the music first before I choreograph. I start with a base of choreography, the most natural one that comes and then I add on and build from there, trying to add more musicality and more ‘me’. Bruce Lee said to be like water. If there is a cup, it becomes a cup. If it’s placed into a bottle, it becomes a bottle. I attempt to be like water. I attempt to become the music. Not only am I choreographing to the lyrics and the beat, but I try to capture the inflections of the artists’ voice, the emotion behind the drums, the pattern of clicks. I feel blessed to have this gift.
How important is physical strength in dance? Can you be out of shape and a great dancer? You can be out of shape and still be a great dancer, but I feel your expression will be limited. A lot of the dance world is getting more into isolation movement, which won’t generally break a sweat in a class but I prefer massive and strong movements. It doesn’t make me more of a dancer, I just love the feeling of using and challenging my body physically. I want to leave a class feeling exhausted and happy.
Are there good and bad dancers? Is it possible to have no rhythm and still be “dancing”? Dance should feel good more than look good. Some of my favorite dancers to watch are the new ones. It’s easy for an experienced dancer to get in the middle of a crowd and dance. But there’s something to be said for a brand new dancer who stands up in that same crowd and dances. It requires so much courage and freedom. If they are smiling and having fun, heck yes I think they’re dancing. If you are not waiting for anyone’s approval, simply dancing for your own satisfaction, you are a dancer!
Dance is your heart and soul. If you became physically limited, what would you do? Whatever God hands me, I will do my best to continue to share what I love. If I was suddenly handicapped, say in a wheelchair I would still dance. I would open a class for other people in wheelchairs to come dance. If I was paralyzed from head to toe, I would start up a meeting in the hospital where we all lie around listening to music and imagine ourselves dancing. I love dancing, every part of it.
When you are tired, bloated, and your allergies are raging, how do you stay motivated? This is a difficult question for me because dancing is a dream to me, so it’s rare that I’m not motivated to do it. I could be dead tired with the flu and if I hear music it’s over; I’m dancing! I would encourage people to write down the feelings they have when they achieve their goals. Whatever your feelings of satisfaction and success would be, write them down on a piece of paper and keep it posted on your wall or something. Read them often and focus on how great you’ll feel afterwards.
What is the dream for your life? My dream is to be happy and help others feel confident. I honor Mia Micheals because she is able to inspire and touch lives. I honor Angie Bunch, founder of Culture Shock because she created an opportunity for dancers to come together and celebrate life and dance. I hope to be able to have a similar impact. I want to travel the world teaching. I want to be recognized globally for having an impact on the direction of dance by encouraging others to live and be free. I want to make my parents proud, and I want to succeed so that others can see that when you believe in yourself anything can be accomplished.
Jojo epitomizes physical strength, mental clarity, and passion for life. In case you need more proof, here are my favorite Jojo videos. She is sick! (That’s urban for: really, really good.)
Jojo teaches Jazz Funk, Hip Hop and House at prestigious studios in L.A. and abroad. You can see more of her work at www.myspace.com/realdancer and www.youtube.com/ntrk8. For choreography, dance, or life coaching services, she can be reached at jojodiggsemail@gmail.com.
Let’s talk choreography. What’s your process, genius?