Jump Off

Once I jump off the edge of this reality
Once adrenaline rushes through my veins
Once my stomach feels that extreme terrors and pains.


I will keep my eyes open, to witness the acceleration of that sudden change
I will use my voice for once,
I will scream so loud until silence penetrates my universe,
Coz i wouldn’t need to use it once again

Once my feet are out of that reality,
Once my head is up and empty,
I will be floating in a space of no gravity,
Where there is no fear, no doubt and no pain.

There will be nothing, nobody and No one that I know of,
I will be free, unburdened, light and peaceful.

Once I grab the hand of that fearful child,
We will be diving into eternity,
And the child will smile forever again.



BODYCOMBAT™ 64, This Piece Of Steak Is Well Done!

That is the release you want to introduce to your new members! Why? It’s full of great moves & great music, also it’s very easy to follow since the choreography is very repetitive, which will help them find it easy to understand and break down!

  • Track 1: Upper Body & Lower Body Warm Ups (Freaks/Can’t You See)

The coolest music for a warm up will be found here! I still get goose pumps every time I teach this track! There is a lot of basass attitude in it! I love the upper body warm up a lot, members do really get the moves in it and feel pretty much engaged.

As for the lower body warm up, I’m thankful for all the slow and fast side kicks here, that really helps with fixing the technique of this tricky strike! The music is just perfect!

I can say that all in all the warm up is literally a warm up here, really sets you ready to go!

  • Track 2: Combat 1 (Tae Kwon Do & Kick-Boxing) (I’m Shipping Up To Boston)

Hey yey! Jump Kicks are back, the best way to get really fit and feel the work out. It’s a relatively short track but truly fantastic to increase your fitness level! It’s important to try all the options offered in this track!

  • Track 3: Power 1 (Boxing) (You’ve Got The Love (Breeze & Modulate Remix))

That’s a 07:30 minutes track, cardio cardio and more cardio for you, awesome conditioning track for the upper body, ABS and lower body! Love this track, it’s crazy and easy to follow. What I like in this track is the different levels of intensity that one can get to, high repetition will help you learn how to increase or decrease your workout intensity.

  • Track 4: Combat 2 (Tae Kwon Do) (Blast Off)

This track is divided into 3 rounds, The first and the last is basically made to fix your side kick technique, balance and lower body strength. The middle round is made of push up, which will help you increase your endurance and polish your body conditioning. This track will kill you! I promise! it’s very powerful and very demanding!

  • Track 5: Power 2 (Boxing) (Hot Right Now (Jag Skillz VIP Mix))

HIIT (High Intensity Interval Training) is what it is all about! A lot of upper cuts, different counts, different durations and different energy levels. You will experience the coolest sprints, also different durations and you are the one to decide the intensity! A very great track to increase your fitness level! Love this one, it’s all about cardio!

  • Track 6: Combat 3 (Mixed Martial Arts, Capoeira)(Black Widow)

When you hear Capoeira get your legs ready for a serious workout.

I like this track for 2 main reasons; the 1st is that it’s easy to remember and follow, members enjoy what they can remember. And the 2nd reason is that it is a great workout, a lot of conditioning is in there. This one will help you get your legs stronger and more balanced. If you have knee problems try to always take option 1! But if you want to challenge yourself go on and try all the jumping lunges!

  • Track 7: Muay Thai (La Nina Mechanica)

This is 8 minutes of madness, a lot of elbows, a lot of knees, and a lot of running man! I love the push kicks in the track, I adore the music and the feel in the track; a lot of power, aggression and elevation! You can always take it easy until you get used to it! True fighters will go on till the end!

  • Track 8: Power 3 (Boxing) (If You Surrender)

3 rounds of cool boxing! Jabs, hooks, upper cuts, running and scissors. The last 6:30 minutes of the workout will feel amazing as you finish with a lot of single jabs! A total of 256 punches in this track! Your arms and shoulders will burn! Love the sensation!

Katia 🙂




A Book Review: “Men In The Sun”, Ghassan Kanafani

About The Author:

Ghassan Kanafani born in Akka, Palestine, April 9, 1936. Assassinated by a car bomb in Beirut, Lebanon,  by the Mossad, July 8, 1972. Ghassan was a writer and an active leading member of The Popular Front Of The Liberation Of Palestine. So besides being a writer he was a politician.

About The Book:

Published in 1963, It’s a reflection of actual reality of struggle of a lot of Palestinians to survive, to live or die, to face humiliation and face the cruelty of the world outside, which they didn’t know before 1948. Of course the story doesn’t only draw a picture of some people’s lives at that time, but it also symbolizes the dimensions of the tragedy and the disaster of a certain period of time in the Palestinian history, showing us part of the struggle and the aftermath of some deeds and decisions.

Kanafani in his narration in this book depended a lot on flashbacks and characters’ memories, the reader might feel confused at the beginning, he kept coming back and forth in time, and mixed stories, hopes, dreams, fears, tragedies, incidents and feelings together. I can say that, once the reader realizes that it’s based on flashbacks, they will enjoy it and find it very easy to read. Besides it’s very well-put and short enough that it won’t bore the reader. 

The Review:

In a 100 pages Kanafani tells a story of three Palestinian men who were seeking the future by trying separately & desperately to reach Kuwait through smugglers, but later they end up trying together, to run a way from Iraq, where they couldn’t find jobs and had no official papers to prove their residency, which ends up in a total failure and the death of the three of them.

Kanafani himself at some point of his life went through such an experience, when he had to remain hidden at home for some months because he had no official papers. So his story “Men In The Sun” is a reflection of reality showing the political, social and financial hardships Palestinians struggled with at that period of time. 

The story is made of 6 chapters and 4 main characters. The first chapter exposes the first character to the reader “Abu Qais” an old Palestinian man, From Jaffa,  who’s married and has a kid, living in Iraq, after he got exiled from Palestine, 1948,  in a small tiny room, that was offered to him by someone out of pity, he’s jobless and got no money, depressed and helpless.

The second chapter talks about “Asa’ad” a young man who ended up smuggled in Iraq after his exile from Ramleh in Palestine to Amman in Jordan. He tried his best to get to Kuwait but he failed once, and still insisted to try again. The money he had was what his uncle gave him, trying to help him in any way, to start his life and marry his daughter, whom he didn’t want to marry, but accepted the money for his own good.

The third chapter shows us another character “Marwan”, another young man who is forced to leave school to start working by trying to escape to Kuwait from Iraq as well, since his eldest brother disappeared and stopped sending money to the family, the family on the other hand is torn apart and no one is there to financially support them, he feels obliged and responsible to help them.

The three Palestinian men at random times meet the same fat smuggler who offers them his service cruelly for 15 Dinar, and everyone thought it was too much money, and they were afraid of trusting him, because they heard how some other Palestinians were abandoned in the desert, after they paid, and how they were lost there and dehydrated to death.

In the third chapter another character is introduced “Abu Khaizaran”, a Palestinian man, who’s got a stable job in Iraq as a water-tanker driver, who works for a rich man, but wants to make more money, since he couldn’t have another purpose for life. Before he moved to Iraq he was a victim of some explosion in Palestine and lost his manhood.

In chapter four, “Abu Khaizaran” offers the three men his idea of smuggling them through the borders of Iraq and Kuwait using the water-tanker, and explains his plan, the guys agree to hide in the empty water tank twice, once before the Iraqi check point, and Once before the Kuwaiti, and pay him 15 Dinar each upon arrival, assuring them that mission won’t take a lot of time since everyone knew him on the borders, and taking in consideration the deadly summer heat. The first check point was passed smoothly, while the next one took “Abu Khaizaran” time as the security men and those who worked in the office wanted to chat and catch up with his adventures. 

He drives fast inside the desert to be out of sight, and as he wanted to let the guys out of the tank, he finds them all dead. He throws them away on the side of the road, takes their money and someone’s watch, and gets angry and confused, wondering why they never screamed, shouted or banged the walls of the tank to ask for help, that’s in the last chapter.


Sysyphe – Sinking

The Smashing Pumpkins – 1979

Flux Pavilion feat. Steve Aoki – Steve French (Official Audio)


BODYPUMP™ 94, Education!

BODYPUMP™ 94, One Of The Most Fortunate Releases!

Let’s go over this release together, track by track!!

  • Track 1, Warm Up (Heroes (We Could Be))

Everyone can notice how the warm up tracks became easy to remember, I’m happy about that, because we have a lot to memorize! But I hope our members won’t get bored with easy choreography!

The presentation of the track is very clear & the warm up itself is okay,the power presses warm us up, including the focus on the squats and the lunges.

I’m not sure why we stopped having bicep curls during the warm ups, I know the biceps are small muscles, but we still need to present the muscle group or prepare the arms for the workout ahead.

  • Track 2, Squats (Everybody Go!)

That’s probably my favorite track in the whole release! The music and the sound effects in the track, the intensity of the track & the presentation of the track in the original DVD is amazing, Dave Kyle is absolutely motivational & full of energy. I like the fact that most of the time Squats tracks are massive & offer a great deal of challenge, it’s also very important to notice that they are always varied and cool!

  • Track 3, Chest (Burnin’ Up)

The bottom half pulses create enough pressure to work the chest greatly! I like the variety of the track between chest presses & push ups that can be pulsed for more intensity and more challenge. This track is quite tough, especially for people with neck or shoulder injuries, I personally suffer when I teach this one, due to a herniated disc in my neck, but I still enjoy it a lot!

Since I’ve met Kylie Gates, a little bit later, during OneLive Chicago, I’m telling you, this lady is very strong and tough, I love her presentations all the way, she is very humble, friendly & very energetic on the stage!

  • Track 4, Back (Today (Scooter Remix))

The power presses here are killers, in case of using heavy weights, relatively heavy, this track will make you sweat for real! I enjoy this one a lot, I like the music, I like the elevation of it.

The fact that there is enough time to increase the weights allows is to learn to lift heavier than always. I suggest you try the track for a few times without increasing the weight, and then later start increasing bit by bit, it will increase your power and stamina!

  • Track 5, Triceps (Lips Are Movin)

This one starts with dips, which I really like, especially the different tempos & the pulses. Notice the quick transitions in the track, you gotta be quick enough to catch up with the next exercise!

The kick backs are intense enough, you can start with smaller weights until the triples and change your plate to heavier one. You can also start hard and finish easy with the triples.

The seated over heads are cool, again the different tempos and pulses make the difference.

I’m not quite sure if everyone liked the music here, but I think personally that it’s catchy, which is quite up lifting!

  • Track 6, Biceps (Get ‘Em Up)

I love this track, the music, the staggers, the pulses, the presentation & the presentation are all prefect. There’s a lot of room to explain things, to motivate members & to create a cool atmosphere during the class!

You gotta try this one to actually enjoy it!

  • Track 7, Lunges (We Make It Bounce)

Although the first option given is 1 plate, so no bars to carry, it seems easier than it is actually. This track is hard enough, especially for people who don’t usually attend a BODYPUMP™ class. I would advice fresh starters to go body weight!

I like the tempos in here, the music is cool as well. But honestly my criticism will go towards the presentation, it could have been much better, I wasn’t impressed by the presentation by Claudio Falletta! Sometimes I could lose focus on the track & get distracted.

  • Track 8, Shoulders (This Is How It Goes)

The push ups combo is absolutely cool! This track is going to kill your shoulders! It seriously could seem too much to handle all at once in the first couple or few times. I suggest starting easy on the weights, and on knees during preforming the push ups!

Let’s talk about the music, this one is one of the strongest tracks musically! I love it!

Enjoy every single track & every single workout!

Katia 🙂