The postings on this XTRVGNZ Blog are my own and don't necessarily represent any other 3rd party commercial, charity or private enterprise, nor any other personal individuals strategies or opinions.
Larz, Lars, Freestyle Step Master, Nike Elite Trainer... Who is Larz?
Larz, Lars, Lars Schuijling, The Energy Maker, Freestyle Step Master, Nike Elite trainer, dancer, choreographer… whatever you want to call him… the question remains, who is this multifaceted, multi-talented character?
Larz is an international NIKE Elite trainer, dancer and choreographer with more than 20 years of experience teaching under his belt, dancing and choreographing internationally, as well as presenting at large-scale conventions both in his home country, The Netherlands, and in several other countries.
Larz won 'Best Presenter' of the Netherlands more than once, and his moves were seen in Dutch TV programmes such as 'Idols', 'Holland's Next Top Model', as well as the Dutch version of 'So You Think You Can Dance' (SYTYCD). He taught at Lucia Marthas' Institute of the Performing Arts and developed curricula for Teacher Trainers. What really is noticeable above all is that his classes are full of fun and energy. An awesome combination.
There is no one that I can think of here in Australia, and very few internationally, that matches the variety of disciplines that Larz seems to excel in. He is known, not simply as Larz, but also as Lars, The Energy Maker, Step Master, to just mention a few. Internationally known as an all-rounder fitness presenter, Music DJ, Nike Elite Trainer and “So You Think You Can Dance” Choreographer. If you have attended his workout sessions, you know will then know his killer workouts in the Nike Training Club (NTC) as a Nike Elite trainer.
When Larz presents a session, the attending members have a great time moving and grooving. Larz shows powerful upbeat and energetic street dance routines in is dance sessions, tuning into the right alignment and rhythm/groove that comes with it. While in his Freestyle Step sessions variety in movement, and synchronisation in rhythm, music and moves is the centre of attention.
Master step and dance sessions usually end with a final performance in which both Larz and members gives all they have. Larz is also known for giving professional feedback after such sessions to help those that seek constructive criticism by someone of his calibre.
Lars humble beginnings started when he was 15. At that tender age, he started giving classes in fitness clubs, dance schools etc. until he reached the presenter category and traveling to events around the world for major conventions and events around the world for groups of 50 and… up to 1000!!!
Who is “Larz the International Presenter”:
Larz “the International presenter” is one of the most prominent teachers in the group fitness industry creating amazing routines and new moves. Larz undoubtedly inspires people to do more, to do it harder, to just get up and shake it. His inspiration has reached thousands of people around the globe, not just in his home country of the Netherlands.
Larz motivation to new moves, to new routines, new music, comes from his heart. He has a very strong love for music, thus spends quite a bit of time creating new mixes and sounds.
Larz music creations are not just used in his dance sessions, Freestyle Step sessions, or any other session he might be instructing, they have found their way into the clubs, festivals and parties where he works sometimes as DJ.
But sharing his music in this way is not just enough to Larz. His music is now also shared in the music share platform knowna s SoundCloud. Have you searched him? https://soundcloud.com/larz-nl give it a listen. His music is made of phat soundz and full of energy!
Larz
agreed to a small interview to let us know a bit more about himself and his
relation to Freestyle Step.
Here is how the interview went... ENJOY!:
What type of Freestyle Step does Larz
describe himself as?
LARZ-I just do what I like as a step trainer, and always
try to be different but always teaching classes that people like!!
Why did Larz start teaching Freestyle
Step and when was that?
LARZ-After my hip-hop Classes I just started doing
step and High Low also because of the more work you can get
Does Larz have any favourite
Freestyle Step brand, like clothing, Music producer, Accessory maker, etc…?
LARZ-For me only one brand NIKE, my support and sponsor!!! Music ill like a
lot and what’s new and happing ….
Larz and Technology. What
apps/software does Larz use in conjunction with Freestyle Step?
LARZ-Ableton and
logic!! To produce and create music and mixes
Nutrition and exercise go hand in
hand. Is there any specific diet that you would suggest to someone using
Freestyle Step as their exercise, that would assist them in their diet? Or any
advice regarding Nutrition and exercise?
LARS-Me I’ll eat everything also because I
train a lot and have a high Metabolic system
What is the place where you consider
to be your “FAV” location to perform a Freestyle Step Master session? …. And
why?
LARZ-All over the
world!!
What songs/playlist gets you really
stimulated to jump on that Step platform and give your all to it?
LARZ-My own ;p
iahaihiahia
Your best Freestyle Step memory so
far?
LARZ-To many because
I love teaching step everywhere, so I need to come over there soon!!
Any encouraging words to the
Freestyle Steppers in Australia?
LARZ-KEEP STEPPING!!!
THANK YOU LARZ!! For the time you took from your busy schedule to respond to these questions.
Disclaimer
You must get your physician's approval before beginning any exercise suggested in this blog or any of its articles. Any recommendations found within these articles are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.
The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.
Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.
That was our April 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.
You know that stretching is important before any type of exercise. But it also is to warm up your muscles. So, the question is “Before commencing any physical exercise, should a stretch follow a warm up, or is the warm up following the stretch?”
The answer is simple and straight forwards. Always warm up before you stretch. Never stretch cold muscles. This is because if your muscles are still cold and tight and you attempt to stretch them, you will have a greater chance of pulling them.
However, do not forget that a warm-up is very important for the stretch, as it gives your blood vessels a good workout, and it dilates them. This allows for greater flow of blood. Blood carries oxygen to the cells, thus your muscles are well supplied with oxygen after a good warm up.
Do not forget that when you warm up, your muscles do exactly that. They warm up. The core muscle temperature is raised allowing for optimal flexibility and in combination with the blood and oxygen flow, it also makes them more efficient. However, do not try to warm up your muscles quickly. By slowly raising your heart rate as part of your warm up routine, it will also help to minimise physical stress on your heart when you start your freestyle step workout. Don’t forget, your heart is also a muscle. I remember many times in my earlier years of exercising, that I used to get side stitches during my freestyle step class. Side stitches are a sign that I did not warm up properly, and the muscles telling me all about it
How to Do a Proper Warm-up
Now that I have put the fear of warm up in your head, the question that will most likely be circulating now is… “how do I properly warm up my muscles?”
To start with, do about 5 to 10 minutes of light aerobic exercise. A simple up and down the step will do just fine. However, you can make it even lighter by stepping side to side behind the step, or walking around it, or even just simple side to side tapping. You can include walking briskly, and work your way up to jogging slowly. Never rush your warm up!
The buzz word going around now days is “Dynamic Stretches”. But what is “Dynamic Stretching”. Dynamic stretching is a form of stretching that utilises momentum from form, as well as the momentum from static-active stretching strength, so you can propel the selected muscle into extending its range of motion. At no time, should any “Dynamic Stretches” muscle extension exceed the static-passive stretching ability of the person performing the stretch.
Some of these dynamic stretches include Walking Lunges or Step lunges, Step up/down, Kick side to side, forwards touch side to side from the step platform onto the floor, etc…
Stretching Tips:
Ok. Now you are warmed up. Now what?
Remember, you are stepping. Thus now that you are warmed up play attention at any area that may feel tight. Special attention to be given to your any muscle that helps your joints to function as they should in your legs, and feet.
Notice that I said “play attention to areas that may feel tight”. But, what if my muscles do not feel tight? Should I still stretch them. Well, it is up to you. If your muscles are warmed up, and they feel like the warm up did the stretching for you, it may not be necessary to stretch any further before you start your freestyle step class, although I strongly suggest that you do.
Saying that, keep your radar on and see if you feel tight or a muscle cramp coming on during the step routine, and if you do, it is not just fine to stop and stretch, it is strongly recommended that you do.. go to the side of the room and try some effective “cramp muscle prevention stretches” if your legs start cramping, such as
“Calf Stretches”
"Quad Stretches"
"Hamstring Stretches"
There are other basic tips that can assist you with your stretches. These are:
When stretching, do not bounce! Instead try to hold still on every stretch you perform for about 15 to 30 seconds.
Once you are reaching the limit of your muscle extension, you may start feeling some light discomfort. That is actually good. However if the discomfort becomes pain, never stretch through the pain. Only stretch to the point where you begin to feel tightness in the muscle. That is about it!. With time and repetitive practice, you will feel less muscle tension, until you can increase the stretch a bit more than last time, and only until you feel the same slight pull you had in previous days.
Do not get distracted and only get to stretch one side of your body. Always make sure stretching is equally distributed to both sides. Sometimes is a “catch 22”. You neglect to stretch your left calf, because you only felt tightness on you right one, thus only your right side was stretched. Not stretching your left calf can lead to tightness in that area, so be careful to stretch both sides equally.
Keep breathing while stretching, Don't hold your breath. Stay relaxed and breathe in and out slowly. Take deep belly breaths. That is keep your upper body straight and shoulders relaxed without slouching. If feeling tense, drop your arms and shake them about. Breath in through your mouth and push your stomach out while at the same time pushing down and out with your diaphragm. Your abdomen should feel expanding. Once you are breathing out, do it slowly. You can lay down on your back parallel to a gym mirror to see if you are breathing properly. You should be able to see your stomach raising with every breath, and falling with every exhale. Your chest should not be moving.
It is also a great time to stretch after your step workout. You can use a foam roller to roll out any tight areas, such as your quads, hamstrings, calves, etc….
Disclaimer
You must get your physician's approval before beginning any exercise suggested in this blog.
These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.
The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.
Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.
That was our January 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.
Next month we will looking at the subject of "Applying Music to Step Aerobics" here we will looking at why is music so important when doing a Freestyle Step Aerobics Class.
Before we start you need to know if you “should” even consider start exercising doing Freestyle Step Aerobics. Why do I say that? Because no matter how much you want to do one of the Freestyle Step classes, no matter how agile you feel, no matter how great your coordination is, our bodies do change, and yes, they also wear out. For these reason, you need to ask yourself first…
“Do I need to see my doctor before I start?”
Do I need to see my doctor before I start?
In order to begin your exercise program safely and effectively, answer the following questions to the best of your knowledge, and follow the directions at the end of this section. If you are unsure of any answer, it is recommended that you see a doctor to accurately determine the safety of beginning an exercise program. If have been told by a physician that you have any cardiovascular disease, pulmonary disease, or metabolic disease such as diabetes, obtain permission from your doctor before beginning or changing your exercise program.
Are you a man over 45 years old?
Are you a women over the age of 55? Or, are you less than 55 years old and past menopause, but not taking estrogen?
Has any male family member died of a heart attack before age 55? Or, has any female family member died of a heart attack before age 65?
Do you smoke cigarettes? ... or even other types?
Has a doctor ever told you have high blood pressure? Or, has your blood pressure been measured more than once at greater than 140 over 90? Or, do you take high blood pressure medicine?
Has your doctor ever told you that you have high cholesterol? Or, do you know if your total cholesterol is greater than 200? Or, is your HDL cholesterol less than 35?
Do you consider yourself physically inactive at work and during your leisure time?
The Basic Workout Outline:
Now that we got the "Do I need to see a doctor?" question dusted, we come to the crunch of things. What makes up an standard, basic freestyle step routine? What are the most common sections within one of these group classes.
The below list is a common, standard breakdown of a freestyle step class, in the order that it should be presented.
Warm Up
Stretch
Step Workout
Cool Down
Stretch
Freestyle Step Exercise Guidelines:
The following guidelines are based upon "The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults," American College of Sports Medicine Position Stand, 1990.
PLEASE NOTE: There is going to be quite a bit of "technical" names coming up in the next few headings, however I have also attached how to obtain such information a bit further down in this article.
Mode:
Type of exercise - Freestyle Step aerobic exercise
Frequency:
3-5 days per week
Duration:
20 to 60 minutes of continuous freestyle aerobic activity
Intensity:
50 - 85% of maximal aerobic capacity (VO2 max), or
50 - 85% of Heart Rate Reserve, or
60 - 90% of Maximal Heart Rate
Low Intensity:
35 - 60% of Heart Rate Max or
50 - 60% of Heart Rate Reserve
Moderate Intensity:
60 - 80% of Heart Rate Max or
60 - 70% of Heart Rate Reserve
High Intensity:
80 - 90% of Heart Rate Max or
70 - 85% of Heart Rate Reserve
How to Determine Your Heart Rate Training Range:
Heart Rate Reserve: The Karvonen Formula
Find your Resting Heart Rate (RHR) (maybe use your fitbit for this info?)
Find your Predicted Maximal Heart Rate (HR max)
HR max = 220 - age
Find your Heart Rate Reserve (HRR)
HRR = HR max - RHR
Find the lower limit of your Heart Rate Training Range:
Multiply your HRR by 50% and add your RHR
HRR x .50 + RHR = Low Target Heart Rate
Find the upper limit of your Heart Rate Training Range:
Multiply your HRR by 85% and add your RHR
HRR x .85 + RHR = High Target Heart Rate
Percent of Heart Rate Max:
Find your Predicted Maximum Heart Rate (HR max)
HR max = 220 - age
Find the lower limit of your Heart Rate Training Range
Low Target Heart Rate = HR max X .50
Find the upper limit of your Heart Rate Training Range
High Target Heart Rate = HR max X .90
Principles of exercise prescription for fat loss
Exercise plans should include planned activity such as gym sessions with an appropriate balance of resistance training and cardiovascular workouts to meet the specific needs of each client.
Exercise plans should also include recommendations for 30 minutes daily of moderate intensity aerobic exercise such as walking.
In addition, if clients want to improve fitness, they should do 30 minutes of vigorous activity such as running or playing sport, three to four times a week.
The plan should incorporate increased ‘incidental’ physical activities that people can fit into their lifestyle. Walking is the simplest, cheapest and easiest exercise to incorporate into lifestyle.
Other suggestions for specific groups:
Pre-menopausal women
Long duration, low intensity exercise
Post-menopausal women
Aerobic exercise
Resistance training
Pregnant women
Low–impact activities such as walking and swimming
Younger men
Any form of physical activity for younger men
Older adults
Resistance training
The very overweight and obese
Small, cumulative increases in daily physical activity
Non-weight bearing exercise initially e.g. aqua activities, cycling
Start at a low to moderate intensity and gradually increase
Low-impact activities (walking, water exercise, low-impact aerobics)
The unfit
Short cumulative sessions of aerobic activity (e.g. 10 minutes)
Remember that clients need to enjoy and be able to stick to any exercise prescription.
Disclaimer
You must get your physician's approval before beginning any exercise suggested in this blog.
These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.
The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.
Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.
See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.
That was our last article for 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.
For our first 2017 article, we will looking at the subject of "Applying Music to Step Aerobics" here we will looking at why is music so important when doing a Freestyle Step Aerobics Class.
Step aerobic exercise can be defined as an activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind step aerobic exercise today, is to get up and get moving!! There are several 'flavours' to choose from, whether it is a new step style, basic, intermediate or advance, or you could even choose an 80's freestyle step style. No matter what you choose, find a step class that you may enjoy, challenges you and that keeps your heart rate elevated for a continuous time period. The perfect way to a healthier life.
The Benefits of Step Aerobics Exercise
Like many other aerobic type of exercise, regular step aerobics exercise is extremely beneficial for long-term health and well-being.
Health Benefits of Step Aerobics Activity:
• Reduce the risk of premature death • Reduce the risk of developing and/or dying from heart disease • Reduce high blood pressure or the risk of developing high blood pressure • Reduce high cholesterol or the risk of developing high cholesterol • Reduce the risk of developing colon cancer and breast cancer • Reduce the risk of developing diabetes • Reduce or maintain body weight or body fat • Build and maintain healthy muscles, bones, and joints • Reduce depression and anxiety • Improve psychological well-being • Enhanced work, recreation, and sport performance
Benefits of Step Aerobic Exercise:
Increased maximal oxygen consumption (VO2max)
Improvement in cardiovascular/cardio-respiratory function (heart and lungs)
Increased maximal cardiac output (amount of blood pumped every minute)
Increased maximal stroke volume (amount of blood pumped with each beat)
Increased blood volume and ability to carry oxygen
Reduced workload on the heart (myocardial oxygen consumption) for any given sub-maximal exercise intensity
Increased blood supply to muscles and ability to use oxygen
Lower heart rate and blood pressure at any level of sub-maximal exercise
Increased threshold for lactic acid accumulation
Lower resting systolic and diastolic blood pressure in people with high blood pressure
Increased HDL Cholesterol (the good cholesterol)
Decreased blood triglycerides
Reduced body fat and improved weight control
Improved glucose tolerance and reduced insulin resistance
Increased muscular strength (lower extremities)
Increased strength of tendons and ligaments
Potentially improves flexibility (range of motion of joints)
Improved strength, balance, and functional ability in older adults
Types of Step Aerobic Exercise
Equipment
Needed:
proper foot wear (shoes designed for Step Aerobic, General Aerobics, or Dance are recommended)
light weight, well ventilated clothing
spacious area or room
floor surface that provides cushion and stability
motivating music
music player
music 120-135 beats per minute (standard speed for music)
an instructor if at a Gym studio, an exercise video/DVD/MP4 if at home, or other various platforms like Youtube streaming, Freestyle Step XTRVGNZ videos, Facebook videos, etc...
Muscle Groups involved :
predominately lower body muscles
upper body muscle groups used predominately to gain added aerobic intensity
Low-Impact
Step Aerobics
What is low impact Step Aerobics:
step aerobics utilizes stepping up and down from a platform
step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses
intensity of the class can be individualized by changing the platform height and use of propuplsion
Movements (those movements involving large muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground or the step platform at all times
Basic Step Aerobics evolved to decrease the lower leg overuse injuries associated with high-impact classes
Although special populations, such as seniors, pregnant women and overweight individuals can perform basic step aerobics, it is not recommended to be done unsupervised. However, it can be used under supervision and approriately modified for its use within these groups to achive weight loss, joint movement extension/contraction workouts, blood circulation management.
What “Tips” should I have into consideration:
when stepping up, do not allow any part of the foot to hang over the edge
when stepping down, step close to the platform and do not bounce or step on the balls of the feet
make sure to step with the heel first when stepping up and down
do not pound the feet on and off the platform
do not constantly focus on the platform or drop the head too far forward while stepping
do not step down with the back toward the platform
maintain good posture with abdominals tucked in, back straight,
arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee
with low impact, more fit individuals may have difficulty achieving adequate intensity and, therefore, must use larger movements
Using large movements in the upper body will also increase the intensity of the class
High
impact Step Aerobics:
What is High
impact Step Aerobics:
Advanced
Step Aerobic, Step dance, and other Step “flavours” in which there are moments
when the body is moved through space and both feet lose contact with the ground
high impact
step aerobics utilises aerobic movements such as jumping and hopping
provides
great cardiovascular advantages along with good metabolic benefits (i.e.,
kilocalories utilized per minute of exercise)
What “Tips”
should I have into consideration:
Advanced or
high impact step aerobics has a high reported injury incidence, particularly in
the lower body
high impact
aerobics may be inappropriate for individuals with bio-mechanical or other
factors that predispose them to injury in the lower leg and foot regions
Although
members do come to an advance or high impact step aerobics class for the
purpose of achieving their desired goals, some members may have not realised
what they have come in into (class intensity/complication), thus the low impact
variation should be shown during class teaching of any advanced move. The basic
or “base move”
That was our article for November 2016. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.
For the last month of 2016, we will looking at the subject of "How to "Step Aerobic"" here we will looking at what is required to succesfully run and participate in an Step Aerobic Exercise Class.
What?
