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Ask and you shall receive

27 Jan

We all have bad days, I’ve had my share and I will continue to have my share of not so pleasant days.

One thing that I’ve learned to do, is to ask for the tools I need to get me through those days.

Before I roll out of bed, I ask for the strength, the courage, the knowledge and all the tools I need to make the best of my day.

And throughout the day, I’ve learned to continously give thanks for the greatness and awesome things that come my way.

Same goes for when my day takes a turn for the unpleasant. When this happens, I ask for the tools I need to make the change so that my day gets better.

This helps me get back on track and even if the day doesn’t turn around, my mind is now focus on the sulution and not making the issue more of an issue.

Try it. The ulimate focus is to ask for what you need and to give thanks for what you already have.

This is why we have to make sure that what we are asking for is what we truly want.

Enjoy your weekend.


Simple tips to improve your daily life

11 Jan
I found this on my friends facebook status and I had to share it. After you read this, please share it with your family and friends…I don’t know who the author is..but thank you to who ever wrote this.



1. Don’t compare your life to others’. You have no idea what their journey is all about.
2. Don’t have negative thoughts of things you cannot control. Instead invest your energy in the positive present moment …
3. Don’t over do; keep your limits
4. Don’t take yourself so seriously; no one else does
5. Don’t waste your precious energy on gossip
6. Dream more while you are awake
7. Envy is a waste of time. You already have all you need..
8. Forget issues of the past. Don’t remind your partner of his/her mistakes of the past. That will ruin your present happiness.
9. Life is too short to waste time hating anyone. Don’t hate others.
10. Make peace with your past so it won’t spoil the present
11. No one is in charge of your happiness except you
12. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
13. Smile and laugh more
14. You don’t have to win every argument. Agree to disagree.


15. Call your family often
16. Each day give something good to others
17. Forgive everyone for everything
18. Spend time with people over the age of 70 & under the age of 6
19. Try to make at least three people smile each day
20. What other people think of you is none of your business
21. Your job will not take care of you when you are sick. Your family and friends will. Stay in touch.


22. Put GOD first in anything and everything that you think, say and do.
23. GOD heals everything
24. Do the right things
25. However good or bad a situation is, it will change
26. No matter how you feel, get up, dress up and show up
27. The best is yet to come
28. Get rid of anything that isn’t useful, beautiful or joyful
29. When you awake alive in the morning, thank GOD for it
30. If you know GOD you will always be happy. So, be happy. While you practice all of the above, share this knowledge with the people you love, people you go to school with, people you play with, people you work with and people you live with. Not only will it enrich YOUR life, but also that of those around you just live laugh and love.

Don’t let anyone hold you down. Life is too sweet for that.

10 Jan

We all have dreams and we all have goals.

Sometimes we don’t know where to start and what to do to go after the life we want.

And before you know it, we are wrapped up in someone else’s plan, someone else dream, and someone’s else’s goal.

It’s always good to help and support others. But you are your own person; you have your own dreams, your own goals and your own personality.

If you’re stuck in a relationship, personal or professional and it’s hindering you from taking flight, take some time to search deep within you and ask yourself, is this helping me to get closer to my goals or dream. Or am I being comfortable, and am using this platform because I’m afraid to step out and see my own shadow.

It’s a powerful question, but it’s one that will help you and one that can change your life.

I’ve been there myself, and I continue to ask myself if I’m moving forward or being comfortable and allowing someone else to carve my path for me.

Sometimes we are surrounded by people that try to take one up on us..they feel great by making us feel small and or inferior. Really this is done because they don’t feel good about themselves, so there way of feeling good and powerful is to come across better and bigger than us.

They never support you, but they are quick to ask for your support, saying, you know what I’m really better than you, and it will be crazy if I did anything for you.

It’s a New Year, and the best time to start going after your dreams and goals is now.

Support others, but don’t get lost constantly trying to please them, and lose sight of your dream and lose yourself in the process. It will be hard to step away, if it was easy, chances are you would have done it long time ago. But when you step away you will feel that weight lifted off your shoulder. You might feel scared and not sure what to do..but trust yourself and trust that you have what it takes to start a new venture and meet new people that will support you each step of the way.

Don’t let anyone hold you down. Life is too sweet for that.



New class schedule for 2012

28 Dec

Did you enjoy your christmas. I hope so, next up is the New Year celebrations.

Here is the new 2012 class schedule, it is ready for your viewing pleasure, after you view register before the early bird deadline so you can save.

Here is a quick peak of what to expect. Click on the name of the class to go to the page on the website for more info.

Sexy Caribbean Moves: Two locations. Mondays 8pm:9:15pm at Elevation Dancentre and Sundays 4pm-5pm in the Leslieville area

Dancehall Reggae: Tuesdays at 7pm-8pm at Elevation Dancentre

Kay-Ann Ward

Sweat B4 U Sweat “Caribbean Dance Workout”:  Mondays at 7pm-8pm and Wednesdays 8pm-9pm at Elevation Dancentre.

You can register online.

I hope to see you all in the New Year.

Kay-Ann Ward

New direction for the Dancehall, Soca & Caribbean Dance Workout Classes

28 Dec


I want to thank you all for attending classes and making 2011 a great year.

You’re all amazing, I love your energy, and I love and appreciate the stories that you share with me. You’re all fantastic. I enjoy showing up every week to teach, even when I’m tired, after I teach, I always leave feeling super energized. So thank you again.

I want to share with you some important changes that will be effective in 2012

Starting in 2012 all dancehall, Soca, and the Sweat B4 U Sweat Caribbean Dance Workout classes will be under Sweat B4 U Sweat.

Sweat B4 U Sweat is all about the hottest dance moves, the hottest and most effective workout that comes from the Caribbean. The dance moves and workout makes you sweat when you think about it, it makes you sweat before you even step into the studio and it’s a definite sweat when you attend a dance class or group exercise class.

Like us on our new facebook page www.facebook/sweatb4usweat  follow us on find us on

I will continue to teach themed workshops and sessions that are not part of the Sweat B4 U Sweat family; these workshops will be for dancers, adults and recreational dancers. All workshops, events and classes will be presented by my company BOLD Movement Production. Look out for some amazing themed workshops and shows.

Thank you all for your continuous support; it is you that make this all possible.

Have a great and safe Holiday


Girl, you gotta learn how to cook up a storm

17 Dec

Ok so I love to eat, and I love to eat really good food. I’ve always wanted to learn how to cook a variety of healthy dishes.

I’ve said this before, and I may have written a blog about it, and I fell off track..whomp whomp

Well I’m more than serious, I’m so serious, like it is a must that I learn how to cook healthier dishes.

So one of my goals for 2012 is to take a nutrition course for two reasons. I want to know what is going in my body and give it what it needs on a daily basis. The other reason is to continue learning about ways to live a healthier lifestyle. I’m not a drastic person, I enjoy fried food and all the guilty pleasures of life, however I know that moderation and discipline is key to reaching our goals when it comes to maintaining a healthy lifestyle balance.

After I take this nutrition course I plan on cooking a variety of dishes at home. And yes I shall share with you, so don’t laugh when I post a meal that looks like it’s been through hell and back. I’m learning. And though there are some dishes I’m good at making..lets say that I need to get better at cooking, it is not my strength.

What about you, are you a chef, are you good at whipping up healthy and delicious meals? Let me know.

Give the gift of Dance: Gift certificates now on SALE

6 Dec

It’s that time of year again, when many of us are asking, what am I going to get for my cousin, my aunt, my sister and the list goes on. Maybe you have that dancer in your family and you know what they would like. Or maybe your budget is tight, and you want to make sure you still have funds left over to treat yourself to something special.

Well here is something I know you will like.


Gift Certificates are available all year round, however they are on SALE until December 12th, 2011. And it’s a pretty sweet SALE

What type of Gift Certificates are available?

Private dance lessons and Class sessions are now available

What type of private lessons are there?

Save up to 10% on 3 private lessons. You can choose a private dance lesson in any of the following style, you don’t have to choose the style now, you can choose it when your ready to start.

  • Hip-Hop
  • Sexy Dance
  • Dancehall Reggae
  • Soca
  • Special Choreographed Themes
  • Movement lessons

Class Sessions: New class sessions will be added to the schedule next year, and you can SAVE big, like up to  50% big when you get your class sessions NOW.

Class Session Dance styles are

  • Dancehall Reggae: A fresh and energetic class, taught to the best dancehall songs.Learn amazing Dancehall choreography.
  • Caribbean Moves: Learn how to dance to dancehall reggae and soca. This is a fundamental class. An instructional, beginner/intermediate friendly session.
  • Sweat B4 U Sweat “Caribbean Dance Workout”: An amazing Caribbean Dance Workout, that gives you everything you need to work up a good sweat and tone your entire body.
  • Dance Vixen: Embrace the sexier, edgier, and sassier side of you. Learn how to dance like the fab ladies you see on stage performing to the hottest songs.

How to purchase your Gift Certificate?


These are great gift ideas for yourself or for someone else, the best part is your saving.

Get them today.


Tips to get the most out of your group exercise class

24 Nov

Quick tips to help you get the most out of your next group exercise class

Keep your core tight throughout the workout. You may get carried away, with how amazing you feel and how great the dance move and or exercise is, or you may be tired and your muscles are fatigued, whatever the reason, don’t lose focus of what you’re doing. Keep your core engaged and tight through out your entire workout.

Watch the instructors que, for movement or direction change. This is the best way to pick up on what exercise is coming up next. Sometimes the music is too loud for the instructor to give you a verbal cue, so paying attention to non verbal cues are helpful to let you know what movement and which direction is coming up next.

Don’t forget to breathe. Often times, participants get so tense, because they are gasping for air, or they are so focus on mastering the exercise. Yes your going to get tired, and yes you want to pay attention to your technique, but don’t forget to breathe.

You don’t want to injure yourself, so pay attention to your body. If a body part starts to hurt you, and you know or you’re not sure if it’s because of the exercise you’re doing then STOP. You know your body more than you may think, Listen to your body and the signs that it gives to you. If you have had any injury that may affect your workout, make sure you ask your doctor if it’s safe to participate in the fitness class.

Drink water before, during and after your workout

Push yourself, if you know you can go harder, don’t be afraid to raise the bar for yourself.

Set a goal for yourself, give yourself a rating system, 1-10. 1 means you did poorly and 10 means you did great. Give yourself a rating after each workout, it helps you stay on track, puts you in the driver’s seat, and you hold yourself accountable for your own success.

Stretch. Take time after the class or a few minutes when you get home to stretch your muscles, your soul will thank you for it.

Don’t forget to congratulate yourself. You showed up, you participated, and you completed the workout.

Make fitness a lifestyle choice not a chore

21 Nov

Ask yourself

  • What do you like about working out, what do you dislike about working out?
  • Are you willing to work out early in the morning or later during the day?
  • Do you like to work out by yourself, with a friend or in a group setting?
  • Do you like to listen to music when you workout or do you like a peaceful and Zen type of atmosphere
  • What are your fitness goals?

These are important questions you need to ask yourself before you dive into a new workout plan.

Your workout does not have to be a life sentence to boredom, and yes your workout has to be appealing to your mind-body and soul for you to stick to it.

Make your workout part of your lifestyle and part of your personality. Choose a workout that fits who you are.

Ask yourself questions and search for the workout that fits you.

What you get from each Sweat B4 U Sweat workout

15 Nov

***Here is what you get in every energizing workout***

1) The perfect mix of dance moves
You’re never bored with the style your learning. You’re working out and dancing, which means your burning calories, toning your body, and you’re having fun doing it.

2) You’re listening to high energy music, you’re dancing and the moves are amazing, you’re engaged from the beginning to end, it really doesn’t feel like a workout

3) Improve your overall health
Increase your flexibility which helps you perform everyday task, improve your heart rate, improve your endurance, get excited about life, have more energy, look and feel good, this radiates a glow that is priceless.
You’re empowered to be the driver of your amazing life

4) You’re motivated all the way through. Times when you feel like stopping, you’re reminded of why you’re doing this, your reminded about the goals you want to reach. Feel more confident

5) You see the change in your body, your mind and your soul. Before every workout, we take a few minutes to set our personal goals for the workout. This exercise helps you take control of your life so you’re able to focus and get more results.

6) Each move is designed to work on a specific muscle
You’re not just dancing and burning calories, each move you do, helps you tone the right area, so you feel it, and you’re able to get and see the results.

There is no workout and no experience like Sweat B4 U Sweat Caribbean Dance workout simply because it gives you everything. Fun, a killer workout, and a motivation push for you to get and stay healthy.

Make sure you register for a class today.