Pointe strengthening

Pointe Strength and Balance

Pointe doesn't come easily and naturally. 
A lot of practice, time and strength occurs behind the scenes of a professional pointe dancer. 

BUT... With one simple material, ankle strength and core balance can be improved and achieved. The elastic exercise band is used in multiple ways to target different body areas and different techniques for dancer. Here are a few to try and practice at home.

These exercises will be most effective if they are performed slowly and with control. 

a). Starting with the band over the ball of your foot with extra band at the top to ensure the toes are covered at the flexed point. 

b). Holding the band tight with resistance, slowly and gradually go through the motions to a pointed foot. 

c). The toes should be when the foot is fully pointed and not crunched over. 

d). Now reverse those steps with control and in a steady motion. & REPEAT 5-10 each foot. 

For more ankle and foot strength exercises - 

http://www.allegrodanceboutique.com/2013/03/30/how-to-use-a-theraband-to-strengthen-your-feet/

Being strong in the legs as well as the feet is just as important for jumps, leaps and landing.

This little exercise encourages the core to work and improves balanced coordination. All you need is a pole, table, or barre to knot the exercise band around for resistance. 

a). Placing the band around the furthest leg making this your working leg targeting the adductor and abductor muscle and knot the other end to a table leg. 

b). The band should be stretched from behind the body. Standing parallel and now slowly lift the leg up into the air and lowering with control.

C). This exercise continues onto the other side by turning around and the working leg becomes closest to the table. & REPEAT 5-10 times each leg. 



Extra balance exercises head to this link-  http://thedancebuzz.blogspot.com.au/2011/11/thera-bands-for-dancers-improve-balance.html

Resistance exercise bands are easily accessible from in store or online at Showtime Dancewear. http://www.showtimedancewear.com.au/accessories/bunheads-exercise-bands.html

Little practice will make a big difference when it comes to performance and technique. Don't give up on those beautiful feet and strong legs. 

Happy Dancing Xx 

Dancing Career

Careers within Dancing. 

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Dancing all your life, training to become the stage performer everyone wants you to be, but there has been a change in destination or journey... Performing is consistent hard work and a lot of determination, however injuries may get in the way. Your dancing career does not have to end when you walk off that stage, dancing offers many big and exciting careers, jobs and DREAMS. 

'Dance Australia' magazine has inspired this article to give those young dancers more and new options in their next dancing chapter. They have interviewed experts in different areas of exercise and dance. Here is a list of careers that may fall into your journey; 

Choreography - Creative minds and thinking can get you a long way as a choreographer. It's not just the stage productions that need a choreographer but TV, Movies, Fashion Shows, Commercials & Theatre. 

Teaching - Obvious right... but it's the biggest option available and you are able to share the fun and love for this art with young growing children. You can teach within private schools, build your own studio, teach at universities or specialist coach for particular styles.

It doesn't stop there... Ever come across a highly experienced Teacher/ Syllabus designer? Christine Walsh is an ex principle dancer of Australian Ballet in 1989 but has extended her work and career to designing her own program and assessment for Australia, Japan, Hong Kong and Philippines schools. 

Physiotherapy - As a dancer and being very involved with the working body and muscles, you are already trained and understand how important careful treatment is for injuries. 

Undertaking a university degree or TAFE course in exercise science, biochemistry or bio-mechanics will aid in our physiotherapists journey. Looking for something with more relaxing, like yoga or Pilates that will help improve dance fitness and recovery & might just be for you to help others excel in their dancing career. 

Dancewear - Now everyone needs to dance in comfortable and fitted leotards, tights, & shoes!! You understand what works best in dance clothing and are always looking for the longer lasting tights & beautiful tutus!! Dancewear brands such as 'Energetiks' & 'Capezio' were originally created by former dancers. You can become apart of a dancewear retail team, get involved with manufactures or design your own dance name. 

Ron Fung, Australian distributor of Sansha Pointe Shoe, brought something new to the pointe shoe industry after being an international performer. He now designs many different pointe shoe styles to fit everybody's needs. 

Arts & Events Management - Like to be in control and are excellent at time management and organising? This area of the arts field is the very backbone of putting dance shows together. By simply completing an events course at TAFE you are on your way to help manage arts festivals, educational institutions and administer theatre productions. Competitions and Eisteddfods need big and new event ideas that are behind the scenes and behind the stage curtains. 

Remember, when leaving school or have come to a new chapter, there is not just the one road to be apart of the dance life.... There are many exciting and different opportunities for you to extend your knowledge and explore. 

Dream big Xx

Barre Work

            Ballet Barre Exercise Trend

Ballet Barres is the new exercise trend. Barre workouts seem to be the 2015 exercise regime. This ancient but simple tool is an essential for dancers from beginners to professionals as it aids in a full body warm-up stretch, gains and maintains ankle and core strength.

Studios have now incorporated specific barre classes allowing non dancers and mothers to experience the benefits of this exercise that dancers get to experience every week. 

Benefit ONE: It's an all-rounder body workout. Kicking off the fat while enjoying the music and dance aspect to the workout. Bottom shaping and muscle toning, calf raises and core strengthening is an included bonus from Barre work aiding in weight loss. 

Benefit TWO: Again, GREAT for your health as it increases blood flow through the body reducing any risks of injury. While stretching and increasing your flexibility, this produces muscle relaxation. A lot of Barre classes now incorporate yoga basics and Pilate moves enhancing the workout. 

(Photo - Flybarre)

Benefit THREE: Everyone wants to lower their stress levels right? Barre work requires breathing control and focus on the bodies movement and position which centers the body and reduces stress levels for everyone. Not only just lowering stress levels but mood improvement and sleep improvement. 

Dancer's will always stick by Barre work from the young tiny tots to mummys. 

Ancient yet simply tool for all. 

All our Love Xx

Juices

Super Juices for Super Dancers!
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Green Envy
  - Spinach
  - Celery
  - Pear
  - Grapes
  - Lime

Purple Burst
-Beetroot            

- Pears               
- Blueberries      

- Apple               

Orange Juice

  - Carrot
  - Mango
  - Orange
  - Ginger
  - Lime

Health Kick

- Pear               

- Pineapple       

 - Kale                

- Spinach          

- Lime               

- Mint                

- Apple              

Turn Out

Turn Out

So one thing you need to remember is that it's not going to happen straight away. It will take time and regular practice for your turn out to improve. If only we could wave a magic wand and have amazing hip rotation like Svetlana Zakharova. ➝

Here are a few exercises you can do at home to help improve your turnout.

Warm up:

Warming up your hip/bottom/thigh muscle first is a must! Gently swing your legs forwards, backwards and sideways to increase blood flood to these areas.
Hug your knee to your chest and hold for 8 counts, repeat opening up your turnout by pulling your knee towards your shoulder.

Butterfly Stretch: 
Sit with your legs bent and so the soles of your feet should be facing each other. Make sure you keep your back straight and your head up too. 

Prone Butterfly Stretch:
Lie flat on your tummy and draw your knee up, keeping your feet together and attempting to get your feet to touch the ground. The shape made should be similar to the exercise above.

Back Straddle Split:
Lay on your back with your legs up in the air at 90 degrees, feet turned out and toes pointed. With resistance, lower your legs out to the side,  into a straddle split and then draw your legs back up into a closed position 90 degree position. Repeat.

Cool down:
Stretching out those hip muscles is again very important. You've just worked and stretched them and they need to recover. Repeat the 'Warm Up' exercises.

How to relax over Christmas

Relaxing over Christmas, without losing form.

Keeping up with your fitness over summer is very important but so is RELAXING! You've worked hard all year, busting your gut over eisteddfods and exams and concerts; you deserve a little break!
It can be very hard changing your mindset as we come into Christmas where chocolate, cake and biscuits seems to be the only food in the house. All year you've maintained a healthy balanced diet and now it

seems to be going to shreds, BUT this is okay. Christmas happens once a year, take the opportunity to reward yourself for all your hard work and know that one (or two) days of eating like Queens and Kings will NOT have any long term repercussions. Remember that Christmas cake is essentially dried fruit with a tiny bit of egg and flour to stick it together. A roast dinner is a good source of protein with a lot of vegetables available.

The flip side is exercise. Flexibility and strength work are important to keep up with over summer, but there is no need to be excessive. Do exercise to your hearts content, Do what makes you happy but Don't let it become the focus.
Pick up a summer hobby that is fitness but a lot of fun, maybe something you wouldn't normally have time to do in the rest of year due to dancing. Take some skating lessons, or ice skating lessons if your area offers it. On the Sunshine Coast, we have a trampoline facility (a very large room with floors and walls entirely covered with trampolines. Or maybe pick up a fun dance class over summer - if you've never done Hip hop, consider that class, etc. or even a gymnastics class, a silks acro class or a Pilates class. Keeping up your fitness is important, but not at the expense of enjoying your summer. Another idea is to do this fun exercise with friends/family who aren't from dancing, for a change.

It all comes down to your attitude, are you avoiding Christmas cookies because you genuinely don't like them? Are you hammering yourself everyday because the energy makes you feel alive? Or are you looking over the next few weeks with dread?

Snacks for Energy!

Snacks for Energy

As Dancers we spend countless hours in the studio learning, perfecting and enhancing our dancing ability. It is important for us to take care of our own bodies, considering it allows us to practice our passion as long as possible. I know it can be challenging to keep up with school, assignments and other activities on top of dance classes, and also maintaining healthy eating habits. Eating a balanced meal requires a lot of discipline and planning, but doing so is beneficial in many ways.

For some snack ideas that will keep you satisfied without making you feel bloated in rehearsals and keep your energy levels up, choose a few from this list of healthy snacks below:

• Fruits, like apples and bananas are good for dancers, especially since they are high in fiber, which means they will keep you full but won't weigh you down. Fruit also provides a boost of energy, allowing you to complete each step with confidence and strength.
  
  

• Like fruits, Vegetables are also high in fiber, so keep you full, increasing your stamina. In addition, they improve digestion, which is necessary for internal health. Vegetables such as celery, carrots, cucumbers, zucchini, and green beans can be served with a low fat dip.

• Nuts are very beneficial for dancers. They help manage inflammation, which can occur during an intense dance session or practice. Nuts are also a source of an amino acid called arginine, which boosts the immune system and promotes the healing of wounds. Even further, they help to build muscle, which helps to create strong legs, abs, and arms.

• Popcorn is a whole grain, and therefore is high in dietary fiber, low in fat, and rich in the good carbohydrates. This means that as the food is broken down by the body, energy is created. The most important thing is not to add fatty condiments such as butter, salt, which can dehydrate you. It is best to add spices such as pepper or herbs like curry.

• Make sure you keep hydrated through rehearsals by drinking water. 

Keep Safe and Happy Dancing!

Fab Abs!

Fabulous Ab's !

Dancers require strong core muscles, not only to help execute the steps but also to protect the lower back as weak abdominal muscles can lead to low back vulnerabilities.

Sit-up and crunches are popular ab exercises however they can put stress on the neck or back. An alternative exercise to sit-ups is the Plank.

Plank exercise:

1. Starting in the push up position is the easiest way to get into the plank.

2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground, and directly underneath your shoulders.

3. Curl your toes under. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.

4. Engage your abdominal muscles and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.

5. Hold this position, for at least 30- 60 seconds, rest, and then go for another 30-60 seconds. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Another really good exercise to strengthen you abdominal muscles is Crisscross.

Crisscross exercise:

1. Lie on your back with your hands layered, palm over palm, behind your lifted head and with your knees bent tightly into your chest.

2. Inhale slowly and twist your torso to the left until your right elbow connects with your left knee, straightening your right leg forward and holding it a few inches above the floor. Curl the chin and shoulders off the floor up to the base of the shoulder blades.

3. Exhale with control and twist to the right, connecting your left elbow to your right knee and 

extending your left leg. Continue alternating sides. Complete  

There are many more exercises you can do to improve you core strength you can it up online or even book a few Pilates classes to make sure you are doing it with the correct technique. 

Good Luck and Happy Dancing!

Relaaaxxx....

Sometimes in our busy lives, we forget to step back and take a break. 

This is especially true for dancers. There is school all day, then straight to dancing, then home to do homework and then its bed time. For many of us, this happens 5 days a week, plus rehearsals on Saturdays. We have very little time to take for ourselves to relax and recoup.  It is so important for your body to take time out to relieve strain on both our body and mind. We can see and feel the effect on our body but often we forget about how tired our mind can get from running around all day, every day. School is mentally draining with its facts and figures and this is due here and that has to be done by that date, And it’s the same in your dance classes. Remember tummy in, posture up, pull your thighs up, hold your head high, pointe your feet, turn out your legs. I’m already overwhelmed and I haven’t even mentioned remembering the routines.

Every now and again, it’s a good idea to take 10 or 15 minutes out (try at least 3 times this week) and without any interruptions, simply relax. Here are a few ideas to get you started: 

•  Read a book
•  Take a bath, light some candles even (get parents’ permission for lighting candles)
• Sit in a tree/swing/seat outdoors and listen to some happy, feel-good music
• Are you artistic? Paint a picture
• Are words your medium, write a story.
• Journaling is always a good idea, even if you don’t particularly enjoy writing. I write lists in my journal of everything that is annoying me, overwhelming me, or just simply stuck in my head. You can draw pictures in your journal. You can buy a wreck-it journal  (http://www.youtube.com/watch?v=2lTwgEylMpo)
• Rent a movie (or a series if your timetable will allow the time). Go to the movies, with someone you don’t always see every day.
• Give yourselves a mani (maybe pedi, depending on school and dancing constraints). Though manicures don’t always have to involve nail polish. If nail polish is a no-go, work on your cuticles, hand massage and shaping of your nails instead with maybe a clear coat of nail polish. Youtube is a great place for ideas.

Tell us what you enjoying doing to relax!

Holidays are coming...

It's ok, holidays are coming...

Ok so term 2 is nearly over and I bet all you dancers are getting pretty sore, tired and ready for a break. Your bodies might be under a bit of pressure from intensive dancing in preparation for upcoming exams and eisteddfods, so you need to make sure you looking after body in every possible way.

As your feet are doing a lot of work, when you come home from dancing of a night massage your feet and give them a good rest. Here is a link for tips and trick about foot care. http://showtimedancewear.blogspot.com.au/2013/09/dancers-feet.html

Now all those back bend and walk over can make your back cramp a little, So to release some tension in your back do a few of these stretches found in the following link. http://showtimedancewear.blogspot.com.au/2014/06/sore-back-after-class-you-need-to-make.html

Fueling your body is very important so in this link you will find how to make a Super Smoothie, which is great for a ‘pick me up’ when you’re on the go. http://showtimedancewear.blogspot.com.au/2014/05/super-smoothies.html

Last of all make sure you are getting a good night sleep! Studies show that a good night's sleep improves learning, helps you pay attention, make decisions, be creative and that when your body does most of its recovery and repair. 

Sore Back Relief

Sore back?

After class you need to make sure you stretch out your back especially from all the back bends and walkovers you do. Below you will find a few stretches that you can do at the end of your lesson. 

Hug Your Knees - Lie on your back. Grab your knees, pull them toward your chest and breathe. Slowly push your lower back into the floor. Repeat this a several times.

Side Knee Drop - Lie on your back. Grab your knees, pull them toward your chest and breathe, Hold onto your knees with one hand/arm and extend the other arm onto the floor. Gently drop your knees to the opposite side. Breathe and switch sides. Repeat several times.

Traditional Toe Touch - Keeping your knees straight roll down and touch your toes. If touching your toes is now too easy wrap your arms around your legs and bring your chest to your knees. Then release and roll back up through your spin. Repeat several times.

A little trick to relax your body, lay on your back, bend your knees and feet flat on the ground. Make sure feet are apart so you can rest your knees against each other. Wrap your arms around your neck until your hands are resting on the ground. Lay in this position for as long as you want maybe even put on some relaxing music as you do this.