Introduction to #KneesUp
14-Day KneesUp Dance Challenge
- #KneesUp is a dance movement created to unapologetically show up for yourself daily
- 2-week program
- designed to fit your lifestyle
- inspire accountability and joy through dance
- movement to do one thing every day that makes you happy
KneesUp is for anyone experiencing any of these
- unhappy being inactive
- doesn't want to go to the gym
- self-esteem challenges
- no time for working out
- hard to find accountability pals
- difficult to stick with something
- wanting to dance more
Just about anyone on any dance level
Challenge includes
- 14 KneesUp Front Affirmations
- 14 Boogie Buddy videos*
- 14 Cooldown Diary videos*
- Line dance tutorial
- Links to KneesUp playlists*
- Links to helpful reference materials*
- Certificate of Completion
*may contain profanity
About Me - Queen It Shall Be
- 41-year old Creator & Dancer
- Wife & Mom
- Board Game Developer
- Entrepreneur
- Brooklyn, NY Native
- 919 consecutive days dancing (at the time of recording this)
Dance history includes
- Tap, Ballet & Jazz (as a kid)
- Created my first routine for Girl Scouts troop talent show at 10
- Dance Instructor, Choreographer from 1991-2016
- parties, flash mobs, music videos, pole dance, fitness
The KneesUp Story: 2019
- Started new business
- Stress
- Fear
- Excitement
- Anxiety
- Pride
- Unpreparedness
- Depression
- Actively practicing poor self-care
- Suffered major breakdown
- reached out
- researched
- counseling/therapy
something had to be done, but there were concerns
THERAPY CONCERNS
What if I can't pay for therapy?
What if I can't find a therapist that fits?
How do I survive when I'm on my own?
DANCE CONCERNS
What if I'm not a dancer dancer?
What if I don't dance like… ?
What if I can’t find a dance studio?
How do I keep it up if it works?
Shifting Moments
a moment where something occurs aligning with your vision/desire that produces a motivational emotional energy. “Emotivational”
*not always a huge sign
*possibly trivial to others
*listen to your Shifting Moments
My Top 5 Shifting Moments
- Homecoming by Beyonce
- Ogie Shaw TedX Lecture
- "Do One Every Day That Makes You Happy" plaque
- AfroCon Omaha 2019
- Caught a glimpse of my new body in the mirror
Benefits of Dancing Daily
- dramatically enhances mood
- boosts confidence
- find new music
- increases flexibility & stamina
- self-care that's fun
- weight loss
Accountability
- Beware Day 4
- Challenging is an understatement
- Keep it up
- Remember why you started
- 4 songs will get it done
- Listen to your body
Can I Make Time to Dance Every Single Day?
Alive = 168 hours/week
Sleep = 56 hours per week
Adulting = 112 hours per week
Dancing 20 min/day = 2.3 hours per week
Yes.... yes you can!
Moments of No Return
a moment where something occurs aligning with your vision/desire that lets you know there’s no going back.
*Moments of No Return = PROGRESS
How to Complete the #KneesUp 14-Day Dance Challenge
Practice these 5 steps daily
- commit 20-mins max to dance and choose at 3 songs for you to dance to (your vibe, your choice)
- read #KneesUp Front Affirmation
- dance along to Boogie Buddy videos as accountability check (you do this before your song choices or after)
- watch Cooldown Diary video
- repeat steps 1-5 tomorrow
Things to Remember
- prepare your space - create the energy you need to dance. Set your "Do Not Disturb" signs and create your boundaries. This is for you!
- always stretch before dancing (and after if you can)
- drink plenty of water
- do your best to dance before midnight
- keep showing up for yourself