Wednesday, June 28, 2017

June 2017 Favorites

June is a bit of an odd month for my dance schedule.  The season ended in late May, so June is a collection of ballet, modern, and pas de deux classes scribbled on the calendar without rhyme or reason.  Here are the products I've been using to get me through the chaos...

Dancewear:

Lululemon Cool Racerback Tank

I've taken more modern classes in the last month than I took in all of winter and spring.  I also had a two-week stretch where I took only modern, so my dance wardrobe got a bit of a change-up.   I love these tanks from Lululemon because they fit my torso tightly and don't ride up during floorwork.  They fit almost as closely as leotards.  I enjoy that these tanks come in a variety of colors and patterns (check e-Bay for awesome discontinued prints) so my outfits have a lot more pizzaz than just basic black.  Available from lululemon.com or secondhand on sites like ebay.com

Streetwear:

Barbell Apparel Athletic Chino Pants


I've recently had a bit of a shift in body shape.  With the help of Jess at The Whole Dancer and Tanya at Anti-Bunhead Fitness, I'm much more athletic-shaped these days.  While building muscle feels fantastic, it means some of my clothes no longer fit.  I'm learning just how challenging it is to find professional-looking clothing that fits an athletic yet still petite body.  These pants from Barbell are a godsend.  The trousers are cut to accommodate a slim waist, wider hips and butt, and muscular thighs and calves, yet still taper neatly at the ankle.  They are perfect for me.  In women's sizes, they come as small as a size 24 (standard size 0), so while the brand is more geared toward weightlifters and bodybuilders, it's actually perfect for fit dancers as well.  The chino trousers come in a variety of colors, and there are jeans options as well.  Barbell has a pretty high price point, but if you have as much difficulty finding good pants as I do, they are completely worth it.  Available from barbellapparel.com

Skincare:

First Aid Beauty Anti-Redness Serum


Tons of modern dance class means tons of floorwork, which means a certain amount of face-to-floor contact.  I have very sensitive skin, and any amount of time with my face pressed into a dusty floor or into another dancer's skin leaves me with some redness or heat rash.  This serum really helps take care of irritation, and it keeps it from getting worse the next time I'm doing x-rolls across the floor.  The texture of the serum is really more of a cream, so I like to use it as a light moisturizer as the last step of my nighttime skincare routine.  FAB is a great brand with limited ingredients and nothing irritating, so this product is a sure hit for all skin types.  Find it at sephora.com

Makeup:

Dior Addict Lip Glow in Berry


Ok, ok, I know, I chose a super-luxury product... But I love it that much.  I'm not into luxury designer brand clothing or makeup for the most part because I believe other brands provide products that are the same or better quality for a lower price.  However, I think a closet of Loft and Hollister can be accented nicely with a Coach handbag and a collection of Bare Minerals makeup is perfectly accompanied by a designer lipstick and perfume.  I don't believe in going overboard with designer-everything, but I think occasional indulgence is great.  That's why I bought this lipstick.  It's something between lipstick and tinted balm, a bit like Clinique Chubby Sticks, but more vibrant and longer lasting.  I also love the luxurious packaging; it's exactly what I'd expect from such a nice brand.  In the summer when I'm even less likely to wear foundation or eye shadow, just a touch of lipstick makes me feel put together and dressed up for work and dance functions.  Find it at sephora.com

Food:

Blender Bottle


If you hate doing dishes, this product is for you.  I've always found it a huge pain to clean the blender after making a shake or smoothie, especially when I just used it for mixing protein powder or peanut butter into a glass of milk.  This product mixes ingredients through a much easier method.  Just add everything into the bottle, make sure the wire ball is in place, put on the lid, shake vigorously, and enjoy.  It even mixes peanut butter and flaxseed meal!  While the blender bottle does not work for liquefying solids like fruit, it 's the perfect solution for protein powders and other ingredients that don't dissolve when stirred.  I love to mix almond milk, vanilla protein powder, unsweetened cocoa, peanut butter, and flaxseed meal for a quick breakfast or snack after a workout.  The blender bottle comes in a variety of colors and sizes.  I got mine from iherb.com

Wednesday, June 21, 2017

Help! Calf cramps are killing me!

Calf cramps can hit you at any time, from during variations rehearsal to the middle of the night.  Dancers are especially prone to such pains since we work our lower leg muscles more than most of the population.  Calf cramps tend to be worst for me in the summer (during summer intensive season, no less) when I'm more likely to sweat during class and get dehydrated.  Aside from just drinking more water, here are some tips to get rid of painful calf cramps.

Note: Calf cramps can take the form of a sudden, severe cramping pain directly in one or both calf muscles, or they can take the form of a general pain and sensation that your foot is falling asleep.  Most people are used to only the first form, and the second form can be alarming and strange.  If you experience calf cramps in either way, you can treat them at home using the same following methods.


1.       Stretching.  Simply flexing your foot will stretch your calf, and this is a great way to alleviate a minor cramp while in bed or on the go.  For a deeper stretch, stand in a shallow parallel lunge with your painful leg to the back.  Push your heel down into the floor and lean forward slightly to increase the stretch.  Put the heel of your painful leg against the wall and straighten your leg as much as you can.  Lean on the barre or wall to help you increase the stretch and work out the cramp.

2.       Massage.  Use your hands or a massage roller to apply pressure to the cramping area.  This may make the area hurt worse initially, but it should make it feel better within a few minutes.  You can get a professional massage regularly to help keep your calf muscles a bit looser and minimize the number of cramps you get.

3.       Potassium.  Getting plenty of potassium in your diet keeps muscles healthy and minimizes cramps.  Bananas and kiwis are high in potassium, and they are a delicious addition to any diet.  You can also get potassium in the form of a supplement.

4.       Ascorbic acid.  One cause for muscle cramps is a buildup of lactic acid in the muscle.  Lactic acid is produced when you exert your muscle, and it leaves the muscle when you stop exerting.  Doing many exercises in a row without resting can cause a buildup of lactic acid, which can cause cramps.  The best way to remove lactic acid is to "wash it out" with ascorbic acid (vitamin C).  Eat lots of citrus fruits and pineapple to clear lactic acid from your muscles.  It's actually pleasantly surprising how quickly you will feel better after slurping down a pineapple smoothie.


5.       Topical medication.  Creams like icy hot or patches like Salonpas provide topical medications like menthol to sore areas.  These are great if you tend to retain soreness after the cramp has passed, and they can relax muscles quickly if you are trying to get rid of a cramp so you can go back to sleep.

Saturday, June 17, 2017

Dancer's Best Body Program Review & Testimonial


Most serious ballet students have probably heard of the Dancer's Best Body Program (also known as Whole Dancer, which is the name of the larger network of which DBB is a part).  It's been featured in magazines like Pointe and on Kathryn Morgan's YouTube channel and podcast.  If you haven't heard of it, the program is an 8-week course in health and nutrition geared toward professional and aspiring professional ballet dancers.  The class is all online, and it's broken up into approximately 30 lessons that each take 30-60 minutes to complete.

I started the Dancer's Best Body Program in April, and you can add me to the list of people who got great results.  Because the program is proprietary, I can't tell you exactly what I learned that's so life-changing.  However, I can tell you about the numerous positive shifts I've seen since I started and encourage anyone with an interest in achieving a strong, healthy dancer's body to take the course as well.

Let's start with a little background (some of this you may already know from things I've sprinkled in other posts).  I dance with a local ballet company in addition to working a full-time day job.  I've always been petite, but for the past year or so I've been in the odd early-mid 20s stage of "am I still growing or is my metabolism slowing down?"  I knew I had food intolerances and tried to avoid triggers, but I still had major issues with bloating and upset stomach.  I had 3 colitis flare-ups, two of which happened during performance runs.  The discomfort of physical symptoms plus the anxiety of not knowing if my eating plan was appropriate to maintaining a slim and healthy body for my simultaneously sedentary and extremely active lifestyle pushed me to reach out to Jess Spinner and ask if Dancer's Best Body could help me.

The first wonderful thing about Dancer's Best Body (and all of Whole Dancer) is Jess.  She is very calm and logical, which is a huge comfort to those of us prone to anxiety.  Jess responded to my first e-mail within 10 minutes, and we chatted back and forth for about half an hour before I decided to sign up for the program.  I went with the pro option, which includes unlimited e-mail chat and personalized content in addition to the lesson slides and worksheets.

I applied myself to the program and completed one lesson per day (weekdays).  DBB is most effective if the lessons are taken one at a time and all suggestions/lifestyle changes are implemented immediately.  Within a week I was eating better quality food, felt less hungry between meals, and was stronger in class.  Within 3 weeks I was sleeping better and felt happier.  By the end of the 8 weeks, I saw more muscles on my body and felt confident I was treating my body well.

I have fewer cravings and desires to eat out of boredom.  I have confidence that I can balance my regular healthy meals with snacks and treats to ensure I maintain a healthy weight.  I'm less concerned about exactly what I weigh and my body measurements and more excited about seeing a solid muscle or executing strong movements.  While the program is all about the body, I've also noticed I'm also a little less concerned with other visual things like how my hair looks.

Dancer's Best Body gave me wonderful results, but it wasn't exactly easy.  Some of the lessons repeated information I already knew, but others turned my ideas on their head.  I had to change a lot of things, from my morning routine to the times of my meals to how I approached grocery shopping.  A couple of lessons that focused on other parts of healthy living (besides food and exercise) left me close to tears because I just had no idea how to take in and apply the information.

Jess was such a wonderful resource throughout the program.  I e-mailed her daily to show my completed worksheets and ask questions.  She always got back to me within a few days and provided information that helped me apply the lessons to my life.  I can only wonder how Jess grew to be so knowledgeable, patient, and kind.  In addition to an excellent resource, she's a great inspiration and role model.

I highly recommend Dancer's Best Body and the entire Whole Dancer network.  If you are not interested in or motivated to change, or if you are young and don't have autonomy in your food and lifestyle choices, it may not be worth the investment.  However, for all other serious dancers, DBB is an amazing experience that really works to provide solid skills for reaching and maintaining health and strength.

Wednesday, June 14, 2017

Tiny Tips: Stage earrings for unpierced ears


For anything from a competition solo to a scene in a story ballet, earrings are popular accessories for female dancers.  Rhinestone styles are popular because they come in many colors to complement costumes, and they can be purchased in bulk for groups.


Some rhinestone earrings come in clip-on styles for those who do not have pierced ears, but many have bulky clips that can slip off the ears.  Here's a simpler (and cheaper) way to get a rhinestone earring look for unpierced ears:  Purchase plastic rhinestones or sequins at a craft store, and stick them to the earlobes using eyelash glue.  The glue is much more secure than a clip on for fast jumps and turns.  You can use this method for pierced ears as well (just remove earrings before gluing on the stones or sequins), and one package of rhinestones and one bottle of glue is usually enough for a whole dance team or group of corps dancers.  It's a great, cheap way to ensure all dancers have matching jewelry.

Wednesday, June 7, 2017

Top Tips to Improve Your Life

It's already June, which means 2017 is nearly halfway over!  Now is a good time to revisit your New Year's resolutions (or aspirations) and see if you're on track.  Don't worry if you already abandoned your resolutions-you can make new ones now!  Whether you're a dancer or not, here are some of my top tips to be your best.



1.      Incorporate more micronutrient-rich (i.e., unprocessed plant-based) foods in your diet.  As you all know, my diet is predominantly vegan and soy-free.  I have had massive improvements in stamina, athletic performance, digestive health, and skin clarity since transitioning to eating only plant-based foods.  I understand the lifestyle isn't for everyone, but substituting fresh whole foods for processed ones has an enormous positive impact on health.  Try practicing Meatless Monday or swap out soda in favor of fresh-pressed juice.




2.      Listen to Fresh Air.  This is a daily program on NPR that features interviews with interesting people (like actors, chefs, journalists, etc.).  Topics can include anything from Oscar-winning films to food trucks to training cats.  I've listened on and off since high school, and I always learn something new and unexpected.  The show can be found in podcast format so you can listen when it's convenient for you.  Note that occasionally interviews are political, religious, or mature in nature, but even then, they're extremely informative.  Reading the show notes below each podcast is a good way to see what topics are discussed.



3.      Practice Pilates and yoga.  You definitely don't have to say mantras, jump on a reformer, or sweat through Bikram, but incorporating some Pilates and yoga into your regular exercise routine will help you achieve a stronger, more aligned body whether you dance or not.  I like doing Pilates work to strengthen the abs and legs and follow with restorative yoga stretches that focus on the hips, chest, back, and shoulders.  Just 20 minutes per day is a big help to strength, toning, and posture!



4.      Use a planner to schedule your life.  I think it's worth it to spend money on a high quality planner and supplies like pens and stickers.  I personally use Erin Condren like almost everyone else on the internet, but I like to keep it a little simpler with the stickers.  The process of decorating the pages and writing in your schedule is fun-it's like scrapbooking.  You're much more likely to stick to your plans and make it to all your appointments if you spend time making and looking at your planner.  It's also a great tool to make sure you don't over-schedule yourself (place your prettiest stickers over times that you want to keep unscheduled for relaxation or impromptu adventures).




5.      Build in rewards.  It can be tough to make changes in your life like eating more vegetables, upping your workouts, or cleaning your closet.  Rewarding yourself with treats is good motivation, but sometimes it can undo your work or promote bad habits.  Try tackling your challenges in ways that have rewards built in, like listening to an addictive audiobook while you clean or wearing cute new leggings for your workout.  It's more fun and feels like less of an effort if you can enjoy baking and eating zucchini bread instead of picking at raw salad for dinner in order to earn an unhealthy dessert.  You'll have more fun, and you will be promoting healthy habits along the way.

Saturday, June 3, 2017

Tiny Tips: Count backwards to increase number of turns



Do you tend to fumble when you attempt multiple turns?  Is it easy enough to crank out a double pirouette, but a triple may or may not make it that third revolution?  Here's an easy tip to help you land multiples:  Count backwards in your head. 

Instead of saying to yourself, "1, 2, 3," as you make your first, second, and third revolutions, decide how many turns you will do before you start and count down as you turn, "3, 2, 1."  This will help you finish the full number of revolutions and land more neatly.  It helps you know when to land, rather than turning indefinitely and then having to scrabble your landing together.