Hairpin Roundup

Do you have trouble keeping your hair wrapped in a bun?  Or have you seen different pins at the store, but been unsure of what they're for?  In this post, I'll point out some different types of hair pins and explain how they're best used.

1.      Regular bobby pins-These are the most common and easy-to-find hair pins.  They come in a variety of colors (natural hair colors and fun decorative ones) and finishes (matte, metallic, etc.) to meet your needs.  These pins are best used to hold down flyaway hairs at the sides, front, and back of your hair.  They're great for holding bangs out of the way if you need to pin them up for performances.  The proper way to use regular bobby pins is to put the ridged side down (closest to your scalp) as you slide them into your hair.  This will prevent them from slipping out.  While many people use regular bobby pins to hold hair in a bun, these are not the best choice.  Using them for buns causes them to get bent out of shape, and they are likely to fall out of a bun during vigorous movement.

2.      Open pins-These pins are often passed over because they're a bit harder to find than regular pins, and people often assume they're only for people with lots of long, thick hair.  In reality, open pins are the best choice for holding hair in a bun for all hair types.  Even if your hair is relatively short and/or thin, they will work.  I have very fine hair, and open pins have worked well for me when my hair is shoulder length or longer.  Because open pins have larger bends in them, they can slide deeper into the bun without shooting back out.  This makes it much more secure than a bun held with regular bobby pins.  Find open pins at dancewear stores and some beauty supply stores.

3.      Tiny bobby pins-Lots of people like to make fun of tiny bobby pins and call them useless or for babies only.  However, miniature bobby pins are extremely useful for all dancers, especially for performances.  Because they're so small, tiny pins can be hidden more easily than bigger ones.  If you have one random piece of hair sticking out, a tiny pin is a good choice for holding it in place since it's less noticeable than a regular pin.  Also, because tiny pins are very tight, then are great choices for holding headpieces (especially those made with lace, mesh, and wire).

4.      Giant bobby pins-Some people think these are good for holding buns or sweeping back the sides of hair, but really, giant bobby pins are the least useful in the world of dance hairstyles.  Because they are heavier and looser than other pins, but still have the tight bend, they are more likely to fall out of a bun than any other type of pin.  They're also very visible, so they're not a good choice for holding flyaways for a performance.  I prefer to save giant pins for holding sections of hair when a style is in progress.

Nutrition Facts: Condiments

It's barbecue season!  Whether you grill meat or veggies, condiments are often used to enhance flavor and accompany cookout faves like burgers and fries.  Since I follow a mostly vegan diet, I love condiments (as well as spices) to add pizazz to my food.  When selected carefully, condiments can add nutrients to your meals and help you better absorb the nutrients in other foods.  However, some condiments are not good for you at all.  This guide will provide a little info on which condiments are the healthiest choices for your next cookout meal.

Ketchup
Pros: Contains lycopene (heart-healthy nutrient in tomatoes), fat-free, relatively low calorie
Cons: Can be high in sugar
Best choice: Organic ketchup with limited added sugar

Mustard
Pros: Contains sodium (essential nutrient in small quantities), extremely low calorie, fat-free
Cons: Can put sodium consumption over the top since lots of other barbecue foods contain excess salt, stains teeth and clothing easily
Best choice: Natural mustard or brown mustard if you like a spicy flavor

Barbecue Sauce
Pros: Also contains lycopene if tomato based (most bbq sauces are), contains antioxidants and iron (common ingredients include black pepper and molasses), fat-free
Cons: Generally high in sugar (avoid brands containing high fructose corn syrup), can be high calorie
Best choice: Natural barbecue sauce with limited added sugar

Mayonnaise (including Vegannaise)
Pros: Varieties made with olive oil contain heart-healthy omega-3s
Cons: Quite high in calories and fat, varieties made with eggs spoil quickly, vegan varieties sometimes contain processed soy (only bad if you have a soy sensitivity)
Best choice: Natural mayo with olive oil, or use avocado instead for a similar flavor with no dairy or soy

Salad Dressing
Pros: Fats consumed with micronutrient foods (like salad greens) increases the body's ability to absorb the micronutrients, varieties that contain vinegars have antioxidants and aid digestion
Cons: Generally high calorie and high fat, some varieties contain soy and diary (watch out if you have sensitivities), also generally high sodium
Best choice: Natural oil and vinegar based dressing

Sauerkraut
Pros: Raw unpasteurized sauerkraut is a fermented food rich in probiotics (great for digestive health), very low calorie, fat-free
Cons: Many varieties are over-processed and loose probiotic properties, can be high sodium
Best choice: Raw unpasteurized sauerkraut

Best leotards for your body type

 If your dance program does not require a uniform, you probably have a lot of fun wearing different leotard styles.  Because different cuts often fit differently on various body types, sometimes a style will work out much better for one body type than another.  In this guide, I'll go over a few different body types and show some leotard styles that are especially flattering.

1.       Pear shape (curvier bottom, slightly defined waist, smaller bust)--Look for styles with lower-cut leg lines which fully cover your bottom.  Leotards with detail around the bust will balance your shape. 

2.       Apple shape (flatter bottom, rounder tummy without defined waist, medium bust)--Look for styles with details such as a waist seam or belt.  This will cut the tummy and make it appear balanced with the rest of your body.  Leotards with higher-cut leg lines and bust details are also flattering on you.

3.       Hourglass shape (curvier bottom, slim defined waist, larger bust)--Look for styles with lower-cut leg lines and necklines that  go too low.  Square and gentle scoop necklines are most flattering.  Avoid waist seams, belts, high necks/turtlenecks/mandarin collars, and bust details, which may make you look disproportionate.  Go with simple, solid colored front design.  If you want a fancier option, look at leotards with unique backs.  If you need the bust support of a full-back leotard but want something cute and fancy, check out leotards with mesh or printed backs.  Avoid leotards with very high backs (racerback , mock halter, and bolero styles), which tend to have low fronts

4.       Upside-down pear shape (flatter bottom, slightly defined waist, larger bust)--Look for styles with higher-cut leg lines and necklines that don't go too low.  Square and gentle scoop necklines look best.  Avoid high necks, turtlenecks, mandarin collars, and bust details.  Waist details can be flattering, but as with the hourglass example, your best bet for fun detail is a fancy back.

5.       Athletic shape (in-between size bottom and bust, no or slightly defined waist, and defined musculature)--You're in luck, as most leotard styles work for your body shape.  To show off your strong back muscles, try halter and low-back styles.  To create a more feminine look, look for thin camisole straps and lace details.  Basic athletic styles like simple tanks work for you, but I personally find them a little "swimsuit-ish," and with your musculature, they can make you look more like an Olympian than a ballerina (however, there is nothing wrong with this look if you like it). 

6.       Slender shape (flatter bottom, no or slightly defined waist, smaller bust, and overall thin or bony body type)--Many leotard styles are flattering on you, but sometimes you will run into problems with fit.  Leotards with straight across or high backs usually fit better than those with deep V-backs, which can be too open and prone to slipping off sim arms/shoulders.  Similarly, the neck straps on halter leos are sometimes too long and prone to riding down.  Scoop necks can often gap in the front when you lean forward.  Racer backs leotards are very flattering, as are camisoles with straight-across backs.  Pretty much any details (bust, waist, neckline, etc.) work for you, including turtlenecks and mandarin collars.

7.       Inverted triangle or broad shoulders (width of shoulders exceeds width of hips)--Leotards that emphasize broad shoulders can be un-flattering because they often make you look disproportionate.  Cap sleeve leotards and high neck/low back styles tend to be the worst offenders.  If you like tank leotards, choose thin straps and lower scoop or V-necklines.  Avoid all cap and short sleeve styles.  Half and 3/4 sleeve styles are much more flattering.  

8.       Narrow shoulders (width of hips exceeds width of shoulders)--You look great in styles that emphasize your shoulders and de-emphasize your hips.  Cap sleeves are your friend, and wider-strap tanks look better on you than thin-strap camis.

9.       Tall or long torso (girth is greater than or equal to height minus 10 inches.  For example, I am 64" tall, and my girth is 57".  My height minus 10 inches is 54 inches, and my girth of 54 is larger than that number.  This puts me in the long torso category.)--Sometimes leotards that otherwise look great are troublesome for long torsos because they ride up in the hips or down in the bust.  Make sure you try on leotards and move around in them before purchasing when you can.  Long torsos can look elegant, but sometimes your legs can look short in comparison.  To keep this from happening, choose styles that have waist or bust seams, high-cut legs, and V- or scoop necks.  Low-cut legs, princess seams (up-and-down seams), V-necks, and high/turtlenecks can make your torso look longer.

10.   Petite or Short torso (girth is less than height minus 10 inches)--Most leotards fit better on short torsos, and your legs usually look long and lean in comparison.  However, longer torsos can look more elegant and slimmer.  If you want to elongate your torso, princess seams, high necks, low-cut legs,  and V-necks and backs can all do the trick.

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

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.

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.

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.