Tag Archive for: dance


Depending on where you live the summer heat may be approaching or is already at its height. Staying active becomes a challenge, especially for people over 50. Exercising in hot weather requires additional precautions to ensure your safety.

My aim is to provide a comprehensive guide for my BoneSmarties over 50, offering tips and strategies for staying fit while minimizing the risk of heat-related illnesses.







  1. Stay Hydrated:¬† ¬† ¬†Hydration is crucial when exercising in hot weather, as your body loses water through perspiration. Older adults are more susceptible to dehydration due to decreased thirst sensation. To combat this, it‚Äôs essential to drink water before, during, and after physical activity. Avoid alcohol and caffeinated beverages, as they can contribute to dehydration. Carry a water bottle with you and sip regularly to maintain proper hydration levels.¬† Consider infusing your¬† water with electrolytes or swap out for a sports drink.¬† Electrolytes help you replenish minerals ¬†lost through sweat. That’s why water alone is not enough if you’re exercising outdoors in the heat.

  2. Time Your Workouts:    When the sun is at its peak, typically between 10 a.m. and 4 p.m., the heat is most intense. It’s advisable to plan your workouts during the cooler parts of the day, such as early morning or late evening. This reduces exposure to extreme heat and minimizes the risk of heat exhaustion or heatstroke.
  3. Dress Appropriately:¬† ¬† Wearing the right clothing can make a significant difference in staying cool during exercise. Opt for lightweight, breathable fabrics that allow air circulation and aid in moisture-wicking. Loose-fitting clothing in light colors reflects sunlight and helps in maintaining a comfortable body temperature. Additionally, wearing a wide-brimmed hat and sunglasses protects against the sun’s harmful rays and reduces heat-related discomfort.
  4. Protect Your Skin:   Exercising outdoors increases exposure to harmful UV radiation. Individuals over 50 are particularly vulnerable to sunburn and skin damage. Choose a sunscreen with SPF 30 or higher with broad spectrum protection against UVA and UVB. Reapply sunscreen every two hours, or more frequently if sweating excessively. Seeking shade when possible or exercising under tree cover can provide additional protection from direct sunlight.

    You should always wear sunscreen when you go outside, but you should be even more diligent about it if you plan on being out during peak hours.


  5. Check the thermostat and your ceiling fans:¬† Most gyms/health clubs set their thermostats so the air conditioner runs often and keeps the humidity (and sweat) out of the air!¬† ¬† If you have your home A/C set to an economical setting, and you’re doing a high intensity class like HIIT – you may want to make sure your ceiling fans are on and lower your AC for the time it takes you to do a class.

Imagine a studio in 2004 at the El Camino YMCA filled with tiny dancers wiggling joyously as their hair bounces wildly to the beat of the music. With smiles beaming on their six-year-old faces, they giggle while holding hands and twirling in circles. To the side is another beautiful, highly active child. This child is different. She has yet to learn how to talk, loud sounds make her prone to outbursts, and rather than controlled little arms, they often flail, accidentally hitting some of the other children. Integrating this precious child is a challenge, for in the eyes of the others, she is not like them. But as the weeks progress, the children begin to see her as one of their own, one to protect and love. The child‚Äôs mom looked on and wished all children like hers could have an experience like this‚ÄĒan experience where they feel cared for, accepted, and free. Oh, the beauty of childhood innocence when looking beyond the visual and embracing not just the person, but the soul.

Today there is a space where young and old alike gather to experience the same joy of movement to music with no judgment, no criticism, and no fear. All levels learn at their own pace and are given the freedom to express themselves with no preconceived idea for perfection. This all-inclusive setting has parents dancing with their child with special needs alongside those labeled ‚Äúnormal.‚ÄĚ All feel welcomed, included, and safe. This is pure magic‚ÄĒthis is Dance for All.

In 2014, Teresa Maldonado Marchok and Mercy Forde, both fitness instructors, teamed up to create this delightful program. As fitness enthusiasts, they know firsthand how important physical activity is for everybody, no matter what age. As mothers to special needs children, they found it difficult to find classes for their children that were not separate from the community because of their challenges. Their children, just like all children, brimming with equal capability. All they needed was an opportunity to participate. And so, Dance for All was born.

The dance class is run similar to other fitness classes, with Teresa and Mercy demonstrating and instructing a variety of movements and techniques that develop and improve core strength, flexibility, and balance. Students not only learn current dance moves in rhythm with the latest music, but there’s also Pilates mat work, and a closing meditation that allows all to center themselves before leaving the studio. Participants are not only welcome but encouraged to interpret the moves as the music flows. Though they might not all be synchronized, they are all united in spirit and fun.

The program‚Äôs mission is ‚ÄúConnecting the Community through Movement,‚ÄĚ and this inclusive class allows the unique twofold beauty of the program to shine. First, Dance for All gives the special needs participant the tools to conduct themselves in a movement class, thus enabling integration into other classes as well as a sense of belonging to society as a whole. Second, the class creates a fun environment for the typical fitness participant to learn more about and interact with this precious sub-set. Despite initial perceived differences in thought process and language, the typical student begins to see that each member of the class has dreams and desires, just like anyone.

Dance for All is celebrating its fifth anniversary. What started as a dream has morphed into a beautiful weekly event and a studio packed with participants. Whether dancers come alone or with their children, the feedback has been overwhelmingly positive.

Margie Pfister, who attends class with her adult daughter Ellen, summed up their experience, which many can relate to.   “Amidst the ups and downs of our days, Dance for All has been a positive welcoming spot from the moment we entered the class and are greeted by name.

Through the warm-ups, dance, and cool-down, my daughter and I are inspired to be our best as we encourage others to do as well. With the positive music, and Teresa‚Äôs and Mercy‚Äôs kind encouragement, we not only feel a sense of belonging, but our posture has improved in our daily activities. By the end of class, we feel a sense of accomplishment, have met new friends, and this world feels like a better place, and we feel better in it.‚ÄĚ

As for that bright-eyed child in that dance class so long ago, she is Teresa’s twenty-year-old daughter, Katelyn, and I was privileged to be her dance teacher. Today, she takes all kinds of classes at the YMCA and is a joy to watch as her face still beams while dancing. How fortunate is our community to embrace such a program where students come together as equals and friends. Just as Margie said, this experience makes the world feel like a better place, and all feel better in it.


If you want to participate in a joyful experience, come check out Dance for All every Saturday from 1:00-2:00 pm. Since the pandemic, class has been mostly on Zoom, but we’re gradually reintroducing in-person classes at the El Camino YMCA/ 2400 Grant Road, Mt. View.¬† ¬†Contact teresa@pilateswithteresa.com to be added to our mailing list and to confirm if we’re on zoom or in person the Saturday you want to join in.

Dance for All – Ages 8-88 gather in the multipurpose room and unite to elevate awareness, promote community acceptance, and just have fun.







Written by Jackie Madden Haugh

Critically acclaimed published author, former columnist for The Los Altos Town Crier,  realtor, dance instructor, devoted mom and grandma…and a dear friend.









Written by Jackie Madden Haugh


Critically acclaimed published author, former columnist for

The Los Altos Town Crier, realtor, dance instructor, devoted mom and grandma…and a dear friend.

Easy ways to get started right away!

With the start of the New Year, it’s typically a time to reassess ourselves and our habits. Do you have a healthy habit you‚Äôd like to adopt? Most of us do. The tough part is getting started. That‚Äôs why I‚Äôve pulled together these simple but effective tips to help you jump start five smart habits‚Äďeating¬†breakfast, drinking more water, moving more, connecting, and getting a better night‚Äôs¬†sleep. Choose one to get started. And when you‚Äôre ready, put them all together to give your everyday health an amazing boost.

Say Yes to Breakfast

The payoff:¬†Eating breakfast fuels your body and brain for a truly¬†good morning. It also helps jump-start your metabolism, which may be one reason that breakfast eaters tend to weigh less than those who skip it. Your best start:¬†Choose foods you‚Äôll look forward to‚Äďthere are many more choices beyond plain-old cereal. Try¬†plain or vanilla yoghurt with fresh berries. I start my mornings with fruit and veggie smoothies-my Vitamix is my workhorse for providing a healthy start for the¬†whole family.

Just Add Water

The payoff:¬†Every cell in your body contains water. Staying well hydrated can prevent headaches, moodiness, loss of focus, and muscle fatigue. Your best start:¬†Carry a refillable bottle of water with you at all times‚Äďin your bag, in your car, on the job, and at the gym. If it‚Äôs handy, you‚Äôll sip it. (I must admit I’m terrible in this area but will try to do better this year) Also, eat more fruits and vegetables, which contain lots of water. (Did you know that 91 percent of the weight of broccoli comes from water?) Remember that other water-based beverages count too.

Just Move!

The payoff: The more you move, the more calories you burn. An active lifestyle can also improve your mood, appearance, and overall health. Your best start: Carry a pedometer (or fitbit or other such gadget) and make it a game to increase the number of steps you take each day. Some easy boosts:

  • At work: Keep a small water glass that you have to refill often, instead of a large water bottle, on your desk. Use the stairs, not the elevator. Pace while on the phone.
  • At home: Put things away in multiple small trips rather than one big haul. Use your foam roller or resistance band as you watch TV. ¬† View 6 roller exercises to start your year right¬† ¬†¬†Watch a resistance band hip and leg series for strength and flexibility
  • Out and about:¬†Walk that grocery cart back to it’s station rather than tucking it over a curb. Park in a remote corner of parking lots when running errands. Take the stairs when you can. On planes choose the aisle seat to more easily get up often.
  • Do what you love:¬†What ever your passion is, gardening, hiking, Pilates, dance, yoga. ¬†Mix it up so your body will benefit from the variety. ¬† See a short Sneak Preview of the BoneSmart Pilates¬ģ DVD


The payoff: Regular and meaningful connection with friends, family, volunteering all improve your levels of  stress,  and release feel good hormones. Your best start: Write a letter, make a phone call. Enjoy a walk in the park or a hike in the woods with a buddy.  Volunteering and focusing on helping others helps you as well.

Sleep Better Tonight

The payoff: Getting a good night’s rest boosts energy and improves immunity. It’s also been associated with heart health and a longer life span. Your best start: Create a calming routine. At the end of the workday, write in a journal or create a to-do list for tomorrow, so you won’t worry you’ll forget something. Reading a few pages in a book or playing Words with Friends usually knocks me out pretty quickly. As you prepare for bed, dim the lights and quiet any loud noises. Following the same pre-bedtime routine each night can help you drift off more easily.

I was recently asked to teach a master class at Mountain View H.S. for the class of advanced student dancers. My first thought was to teach some Martha Graham modern dance technique along with some Pilates.  After all, Martha started her company in NY in 1926 and that same year, Joseph Pilates emigrated to NY to open his studio.  Also while a dancer in her company, I took Pilates classes to focus on mindful balanced muscle development and to help prevent the injuries that were common with a demanding rehearsal and touring schedule.

While preparing for this workshop¬†I realized quickly that Martha would not want to share the spotlight with anyone else, so “totally Graham” it would¬†be. ¬†Joseph Pilates will have his own master class later.

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While reviewing my materials¬†for the workshop I remembered quickly why I was originally drawn to, and devoted much of my life to¬†Martha Graham’s¬†work. ¬†There are few people who can claim that “my boss was an oracle, a legend, a goddess”. Having had the good fortune to work directly with Martha for 7 years before she died, she was¬†all of these things and more to me.

I didn’t know what to expect from the students and wondered if I’d be faced with¬†behaviour issues. I created Graham Quote cards, 14 brightly colored index cards¬†each with a memorable Martha Graham quote. My thought was to hand these out during the class as an incentive, to those exhibiting focus, drive and determination. I gave out 1 card and had to stop. I could not choose.

These students were totally absorbed, committed and hungry to learn and experience this unique movement style. I took seriously, my responsibility to this young group of dancers many of whom knew little about Martha.

My format included lecture, exploration of basic¬†movement principles, an excerpt from the Helios section of the Martha Graham Company dance “Acts of Light” (see me guiding the students here) , ¬†and viewing of a video clip that I made while on tour. They enjoyed¬†seeing what the choreography was “supposed to look like” and relished viewing¬†some of the behind the scenes banter that occurs in a professional company while on tour.

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At the end of class I held¬†a lottery to hand out the quote cards. ¬†The dancers¬†clearly were hoping to be chosen¬†and applauded for each person that received one. My directive was simple. Commit to memory, the card you receive, and over time, pass that card onto another dancer in class who displays¬†a positive work ethic. In this way they will keep alive the eloquent words¬†of¬†Martha Graham, and through their actions, pass on an “act of light” and appreciation to their fellow dancers.

Here is my New Years’ gift to you. ¬†Some of my favorite¬†quotes by Martha Graham that hold special meaning to me:

MG and I 4
                            Martha and I in her NYC upper east side apartment at a private party for her dancers.
“There is a vitality, a life force, an energy, a quickening
that is translated through you into action,
and because there is only one of you
in all of time, this expression is unique.
And if you block it, it will never exist through any
other medium¬†and it will be lost.”¬†The world will not have it.¬†
It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. ¬†It is your business to keep it yours clearly and directly, to keep the channel open.‚ÄĚ
“We learn by practice, whether it means to learn to dance
by practicing dancing or to learn to live by practicing living,
the principles are the same.
One becomes, in some area, an athlete of God.”
“The body is a sacred garment,
it is what you enter life in
and what you depart life with,
and it should be treated with honour,
and with joy and with fear as well.
But always, though, with blessing.”


Blessings to you all


(Joseph Pilates, I guess your turn is next.)