All Over The Map

Cocoa Beach, FL vacation: windsurfing, manatees and more

We couldn't make it to Cape Hatteras this April, so we decided to go to Cocoa Beach, FL instead. I highly recommend a Cocoa Beach, Florida vacation for windsurfing, Orlando attractions, and other activities like swimming with manatees! 

We stayed at Wakulla Suites in Cocoa Beach - next door to Ron Jon's Surf Shop (open 24/7).  We stayed in a two-bedroom efficiency with full kitchen, dining area, and nice large living area - good for doing power yoga in the morning. We were on the second/top floor. The dining area has a big slider which overlooks the coconut trees and tall plants in the courtyard.  Wakulla has a nice big swimming pool and smaller wading pool.  Gas grills available in the courtyard for guest use.  Wakulla has beach access for guests - a quick walk across the street.  There was another building of suites on the beach too - also part of Wakulla.  There were LOTS of guests on the weekends, but hardly any during the week. I think lots of Floridians stay there for the weekend. Slow ethernet access in the room and fast wireless access in the espresso bar in the lobby. I found Wakulla Suites on Orbitz and highly recommend it.

Wakulla Suites is located 8 miles from Tinho Dornellas' Calema Windsurfing at Kelly Park. We didn't sail as much since we had to rent gear and their were lots of other things to do besides sail.  Calema has a wide selection of equipment.  The launch area is PERFECT!  Wind usually blows SE.  It's very shallow except for the channel right in front of the launch. (Reminds me of Island Creek, in Avon, NC.)  Their are manatees feeding right at the launch area!  Rays in the water too - also like Hatteras.  The wind was blowing 20+ the first day we sailed.  We only sailed one other day during the our 7-day stay.  It wasn't blowing as much, but it was still fun. I ran into a windsurfing "road warrior" from Fogland Beach in Tiverton, RI.  Plus, there's a woman from Fogland that now works for Tinho at Calema.  Small windsurfing world!

Other things to do: Orlando is one hour away.  Skip Disney and go to Universal Studios instead if you and/or your kids are over the age of about 13.  Roller coasters are great at Universal.  Sea World and Aquatica are fun too. Feed dolphins, swim with them, and eat lunch with sharks at Sea World.  Aquatica is no better than Water Country in Salem, NH, but it's a good water park.  The highlight of our trip was swimming with manatees in the Crystal River!!  www.manateetoursusa.com  Manatees are gentle and unafraid of humans.  They're very curious and playfull and will come to you. They like to be scratched under the flipper and on their bellies. The mother may even leave her calf with you to baby sit.  I booked the dive through Dolphin Tours - a British tour group. The air boat ride was a disappointment. I recommend the manatee dive and the visit to Homassassa State Park package.  Includes breakfast, lunch, and bus ride from Orlando.  Costs range from $50-$90 pp - much cheaper than swimming with dolphins (still on my list though).

I still love Hatteras in April for a strict windsurfing vacation, but I'm really glad we did something different this year and went to Cocoa Beach!!  I would go again in a heartbeat!

Hi/Lo Aerobics Choreography - 2

WALK UP & BACK (WALK 3, TAP 1)
4 ALT. KNEE LIFTS
VINE R&L, 1 DOUBLE GRAPEVINE 
(TURNING TO OPPOSITE SIDE OF THE ROOM)
========================
TRANSITION:
STEP TOUCH X4 R&L   -  REPEATER KNEE LEFT X4
STEP TOUCH X4 L&R   -  V-STEP LEFT X4
========================

4 SCOOPS FORWARD
4 ALT. KNEES IN A CIRCLE
SHUFFLE BACK DIAGONAL R & L
4 REPEATER KNEES LEFT
(REPEAT OTHER SIDE)
========================

4 SLOW SQUAT-JACKS (JUMP OUT, JUMP IN)
§ 4 SINGLE HEEL JACKS
§ 4 V-STEPS
========================

SQUAT PULSE-4 & JUMP UP
8 PLYO SQUATS (HI OR LOW IMPACT)
========================

SIDE LUNGES:  X4, double, single
BACK LUNGES: X4, double, single
========================
HEELS FRONT: 8 low impact -  8 Plyometric
facing each wall
8 KNEE LIFTS
8 INNER THIGH LIFTS
8 KICKS
8 HAM CURLS
========================

BACK LUNGES: X4, double, single
(WITH THE BEAT OF THE MUSIC!!! MAKE THEM KEEP UP WITH THE BEAT!!)
2 LAPS WALKING
2 LAPS LOW SKIPPING
2 LAPS HIGH-KNEE SKIPPING
2 RUNNING LAPS

Hi/Lo Aerobics Choreography - 1

BOXSTEP X2 RIGHT
3-KNEE REPEATER LEFT
L-SHAPE GRAPEVINE (L,R,L,R)
==========================

STEP TOUCH FORWARD X4 (RLRL)
2X: BOXSTEP (R,X-L,R,L);
     ALT. KNEE LR
CURL, SINGLE SINGLE DOUBLE (LRLL)
PONY BACKWARDS X4 (LRLR)
==========================

ALT. GRAPVINE X3; MAMBO LEFT X1
WALK FORWARD X4; JACK X2
WALK BACKWARD X4; JACK X2

Hi/Lo Aerobics Choreography - KA

WARMUP:
WIDE LEGS R&L / SHOULDER ROLLS L&R
STEP TOUCH / BICEP CURLS
WIDE LEGS / ARMS CIRCLE FORWARD
STEP TOUCH / ARMS ROTATE OUT
==================
HEEL TAP / ARMS CIRCLE FWD
HEEL TAP / ARMS OUT & IN
HEEL TAP / ELBOWS PULL DOWN
KNEE LIFTS / ELBOWS TOG. FRONT
==================

TRANSITION:  MARCH IN & OUT

WIDE LEGS / REACH UP
MARCH WIDE
==================
LUNGE SLOW R&L
SQUAT – feet together
SQUAT to right
(repeat other side)

==================

on diagonal:
SLOW: HEEL POP R & TAP L (tripep bend & ext)
FAST: HEEL POP & TAP
STRETCH:
BACK HEEL DOWN
Add: ARMS REACH SGL SGL & PULL DN
LIFT HEEL & TUCK / ARMS OUT & IN
FLAT BACK / ROUND BACK & FLAT
==================
TRANSITION:  MARCH OUT WIDE
    SGL SGL DBL BOUNCE

REPEAT other side on diagonal

SSD:  HAM CURLS / ARMS OVERHEAD
==================
WALK UP 4; LUNGE SIDE R&L
WALK BACK 4; LUNGE R&L
Diagonal: TOUCH BACK-KNEE-TOUCH FRONT 2X
SLOW: HEEL POP L; TAP R
FAST: HEEL POPS
WIDE LEG BOUNCE  SSD
==================
TRANSITION:  VINE X7; MARCH L
==================

SHUFFLE R; BOX STEP L
SHUFFLE L; BOX STEP R
HAMCURL X4; KNEE LIFT X4
TWIST CENTER; TWIST WIDE
====================
LUNGE SIDE R&L
KICK FRONT
LUNGE BACK
SIDE SQUAT SSD   (double=out in out in)

Together:  Part One 1x & Part Two 2x
==================
VINE R & KNEE; MAMBO L SLOW
VINE L & KNEE; MAMBO R SLOW
KICK FRONT L&R
KICK SIDE L&R
KNEE LIFT L&R
WIDE BOUNCE RL
=====================
SWING LRLR; HOP R  X4
SWING RLRL; HOP L  X4
KNEE HOLD RLRL  (or pony)
(repeat other side)
==================
MOVE UP: TAP R x4;  TAP L x4
FUNKY SKIP BACK X4
STEP: OUT OUT IN IN
==================
STEP OUT R & BACK X3; SKIP X4
BOX R X3; VINE R & HOLD KNEE L
BOX L X3; VINE L & HOLD KNEE R
MAMBO CHASSEE X3; MARCH L
==================
STEP-KNEE-TOUCH BACK X4
DOUBLE KNEE-CROSS FRONT X3;
      2 KNEES (turn in circle opt.)
QUICK MAMBO CHASSEE X3; MARCH L;
      2 KNEES to side
==================
STEP SIDE-KICK X3; JOG 2
      V-STEP   X2
PONY UP X4
SCOOP BACK/HAMCURL X2
HOP ON 1 FOOT RIGHT  X4
==================
DOUBLE HEEL POP & TOE TAP
SINGLE HEEL POPS
SINGLE HEEL POPS W/ARMS PULL
KICK L & KNEE R POPS
==================
PLIE & HOP / ARMS FRONT R&L
BOUNCE WIDE X4
HAM CURL BACK X4
==================
STEP-TAP FWD RLRL  X4
MARCH BACK X4 & TAP
V-STEP LEFT
==================
MARCH to left LRL;
     TAP R fr bk fr bk & TURN

STEP TAP FRONT X8
==================
MAMBO CHASSEE (left first)
4 MARCHES (or turn)

Hi/Lo Aerobics Choreography - BL

AROUND ROOM:
2 V-STEPS
ALT. KICK R&L
ALT. KNEE LIFTS
SQUAT JUMP & TURN RIGHT
========================

SHUFFLE DIAGONAL FWD R&L
STEP&CURL BACK X2 & HOP R X4
VINE L & KICK RLR
VINE R & KICK LRL   (OTHER SIDE)
========================

DOUBLE HAM CURL L&R
STEP TOUCH X4
MAMBO R, CHA CHA CHA & LEFT
BOX RIGHT; SQUAT R & TAP LEFT
========================

GRAPEVINE DIAGONAL R&L
SCOOP BACK X4
REPEATER KNEE L, TAP RIGHT
HAMSTRING CURL SSD
========================

HEEL JACKS X4
GRAPEVINE R,
     FACE LEFT, GRAPEVINE LEFT
V-STEP RIGHT X2
SQUAT / JUMP R&L

Hi/Lo Aerobics Choreography - EXTV

WARMUP:
R ARM, L ARM, DN 2, ROUND UP 2
==========================
REACH BOTH ARMS to CORNERS
STEP TOUCH (elbows together)
HAM CURL
KNEE LIFT SSD
==========================
V-STEP X2
SHUFFLE SIDE & KICK X2
WALK UP 4; DBL JACK OUT & IN
WALK BK 4; DBL JACK OUT & IN
==========================
MAMBO CHASSEE R & L
MAMBO CHASSE R; PIVOT TURN L
SKI JUMPS X4
DOUBLE KNEE X2  (knee into mambo L)
==========================
ALT. MARCH R&L; TRIPLE STEP R
TRIPLE R&L & PUSH; SHUFFLE 4
==========================
LUNGE SIDE to SIDE x4
HAM CURL R&L  x4
BOX STEP R; DBL LUNGE R  X2
==========================
SQUAT R & PUSH FR. X2
SQUAT L & PUSH FR. X2
LUNGE/WALK & PUSH FWD. X2
JUMP ROPE BK X4
VINE R DIAG.; VINE L DIAG.;
VINE BACK R; 2 KNEES LEFT in circle
==========================
HEEL JACKS  RLRL
SIDE TAP HOP – 4X SLOW  (RLRL)
SWING side-to-side X8 (LR)
KICK FRONT SSD  (RL, R)
==========================
STEP TOUCH X4
GRAPEVINE R&L
TAP FWD R x4, TAP FWD L x4
PONY BACK (R,L); CHASSEE OT
==========================
FWD LUNGES R & L (slow)
BASIC STEP R X2
CRISS-CROSS JACKS (out & cross)
SQUAT out/jump in  x2
==========================
V-STEP X2 (arms behind ear)
TRIPLE STEP R&L w/punch x4
TAP FRONT X4 (pull arms back)
TAP BK & reach RLR  L-lunge-knee
==========================
FRONT KICKS LRLR    x4
STEP R & KICK L SIDE  X4 (move fwd)
RUN RUN HOLD  X2
SIDE-to-SIDE JUMP/KNEE x3 slow, run run

Skiing in Utah - Where to ski & Where to stay

Recently I spent three days skiing in Utah. I skied at Alta, Snowbird, and The Canyons in Park City. I stayed at The Lodge in Park City.

You can buy a ticket to ski both Alta (photo on left of the face and bowl below it) and Snowbird as the ski areas are adjacent.  Alta is an older ski area and I found the base area to be the least convenient of the three. The lockers require a token each time you want to open it. Lockers at Snowbird and The Canyons are rented for 24 hours. All three ski areas offer bag check as well which is the most convenient.  Being from New Hampshire and having always skied New Hampshire and Vermont, I was surprised to find that Utah ski areas don't have one big lodge where everyone leaves their bags in the large open eating areas. I've never had anything stolen in NH or VT.  I thought that Alta had the most beautiful scenery of all three ski areas.  At Snowbird (photo 2), the lockers are on the first floor and the area around the lockers where you put on your boots, etc., only has benches. It can be crowded. Then, you have to walk upstairs in your boots or take the elevator to get to your skis and the lifts.  I found The Canyons to be the most convenient.  The locker location is a large area dedicated to just the lockers.  Ski rental is right next door within the village that has all the shops, bars, and restaurants you need.  The Canyons even has a outdoor half-shell stage where bands perform apres-ski. I didn't take any photos of The Canyons, because it was very cloudy that day. The trails at The Canyons were really nice!

This year, I skied Utah March 7-9 and the temps were in the 30s-40s. The snow was incredible - no ice anywhere! Last year, I was there the second week in March and it was much warmer. The snow was wet mashed potatoes, but still better than the glacial ice we ski on in New England.  Wear your sunscreen in Utah.  I forgot on the third day and got a really bad burn on my face.  Racoon eyes where my sunglasses were.  Ouch!

Remember, there are a lot of restrictions in Utah about drinking. You can drink, but they seem to make it difficult for bartenders to serve. One bar in The Canyons had a half-wall of glass between the bar patrons and the service area.  The bartender had to walk around to serve or take a risk of closure for three weeks and a $1000 fine.  This wall makes it difficult for them to serve food from behind the bar too.  And ordering food is REQUIRED! You can order chips and salsa, but you must order something to be served alcohol.  Most other bars and restaurants require membership which means you simply sign your name at the door. Some charge a fee for one week or you can buy it for a year.

The Lodge in Park City was reasonably priced and the room was nice. It was conveniently located at the base of The Resort at Park City Ski Area. The Resort doesn't seem to have "bowls" like the other ski areas so I didn't ski there.  Next time, I would either stay at The Canyons or find a place in the Park City old village.  Alta and Snowbird are a 40-minute drive from Park City.  The Canyons is only a few minutes drive from the old village. I also highly recommend a bar/restaurant called The Spur.  Great food and excellent bands.

Hi/Lo Aerobics Choreography - Basic Training

WARM UP:

REACH OVER HEAD
ACROSS BODY
BICEPS CURL
HAM CURL

=======================

VINE R & KNEE; FWD L & KNEE R
WALK BACK & KNEE L; ALT. KNEE R&L
(OTHER SIDE)

=======================

HEEL DIGS FRONT
SIDE LUNGES
BACK TAPS
INNER THIGH LIFTS

=======================

march up 4; v step right
march back 4; v-step & tap l

=======================

march up 4; slow lunge fwd x3
march bk 4 left; out out in in

=======================

step touch 4
ham curl 4

=======================

alt. knee lift
alt. front kicks
alt. side lunges
alt. back taps
SINGLES & DOUBLES

=======================

MARCH UP 4
DOUBLE HEELS FRONT
MARCH BACK
V-STEP

=======================

JOG UP 4, HEELS X2
SIDE LUNGE X4
JOB BACK 4, HEELS X2
ALT. TOUCH BACK X4

=======================

SKI SIDE to SIDE X16
ALT. KNEES UP X8

=======================

JACKS X8
PLYO DOUBLE LUNGES X4

=======================

STEP TOUCH X4
KNEES UP X4

=======================

SHUFFLE UP R&L ON DIAGIONAL
HAM CURL X4
VINE-CURL BACK R&L
LUNGE RIGHT REPEATER X4
SGL SGL DBL KNEE LIFTS (L R LL)
STEP TOUCH L&R X4

=======================

DRILL AROUND THE ROOM
PUNCH UP R&L
JACKS
JUMP ROPE BACK
SQUAT OUT IN, TURN, OUT IN

ACE Ski and Snowboard Club - Join Now!

ACE Ski and Snowboard Club is formerly known as the Digital Ski Club.  The club is looking for new members. Membership is only $15 per year and allows you to purchase ski lift tickets to all popular northern New England ski areas in New Hampshire, Vermont, Massachusetts, and Maine.  Tickets go on sale in August. Pick up your tickets in December.

Join now at:  http://www.aceskiandboardclub.org

BENEFITS OF MEMBERSHIP:

• Discount New England area lift tickets
• Social meetings with presentations on aspects of skiing and snowboarding
• Valuable door prizes (lift tickets, ski & board clothing and equipment, etc.)
• Active race program for all levels at Nashoba, Mt. Wachusetts and The White Mountains
• Ski trips (Western USA, Europe, Northern New England, Canada and Day trips to New Hampshire and Vermont)
• Ski shop discounts
• Summer activities
• EICSL (Eastern Inter-Club Ski League) www.eicsl.org membership (optional)
• Meet new people and old friends who like to ski and snowboard like you!

CLUB MEETINGS:
Club meetings are held four times during the season (September, October, December, and February). Meetings are usually held at a restaurant in Westford, MA. Check the web site for the current schedule and exact meeting location:  http://www.aceskiandboardclub.org

INQUIRIES:
For general questions, send email to: info@aceskiandboardclub.org
US Mail: ACE Ski and Board Club, PO Box 455, Littleton, MA 01460-0455

Mark your calendar and come to the next meeting! You just might win a valuable door prize!

Windsurfing Vacation in Baja California, Mexico

Steady, consistent 25-35 mph winds daily in December in La Ventana, Mexico! Big swells roll across the Sea of Cortez with surf crashing on the shores. I've always sailed the flat windy waters of the Pamlico Sound in Cape Hatteras every April since 2000, so it was somewhat challenging to get used to plowing through the shore break to launch. Be ready for deep water starts if you miss your jibes on the open sea. No problem...someone from Ventana Windsports will come get you downwind with the ATV so you don't have to do the schlepp of shame back. You get the ride of shame instead ;) I've never seen more kiteboarders - more than windsurfers. 

We stayed at Ventana Windsports with really nice private cabanas and three wonderful meals served daily. Windsurf equipment rentals are available offering the latest equipment from beginner to advanced. The winds are usually calm in the morning, but you can see the wind line rush across the water and arrives like clockwork every day at 11:00am.  The wind blows consistently for the rest of the day and often through the night. The cycle repeated every day we were there. I usually sailed a 4.7M sail in the morning and 4.2M in the afternoon. I used a 95L board, but probably needed something in the low 80s. My only concern was not being able to waterstart on a smaller board way out over my head with the big rollers crashing over my head. 

The strong winds made it a little chilly during the day, but if you find a non-windy sunny spot, you can get a good tan.

It was dangerous driving at night (and even during the day) due to the bull cows roaming freely throughout the countryside. There are no street lights on the dirt road you take if you fly into Cabo making it an adventurous and exciting ride.

We took a 30-minute ride in the car north one day to the beautiful seaside town of La Paz. It reminded me of the promenade in Cannes, France in the French Riveria.  I would return to the Baja again in a heartbeat - maybe in February when it's a little warmer.