Releasing Facial Toxins

Facial Steaming

Make-up, eating chocolate, dirty fingers or even just regular sweat are all major factors to dirty blocked pores. We all try our best to wash off most of the thick make up with wipes or chemicals but yet we are not properly cleaning out the bacteria from our skin. 

Facial steaming is a simple and effective way of opening the sensitive pores and flushing out the dead cells. Steaming is also an easy at home DIY procedure just in a matter of 5-10 minutes. If you are one that is prone to break outs or acne, this weekly maintenance will prevent any build up of dirt or bacteria. 

There are other benefits from using heat on the face such as stimulating blood circulation and releasing sweat allowing to wash away any more toxins from the system. 

SIMPLE PROCEDURE:

• Prepare your skin by washing off the make up or moisturiser from the pores and tie all the hair back from the face. 
• Boil the water and pour into a medium bowl. You will require a towel to cover your head and bowl, keeping in the steam. 
• Lean over the bowl with the towel over your head for 5 - 7 minutes.
• Lightly wash off the sweat and softly pat dry your face. 
• Moisturising after steaming will keep the skin hydrated. 

*Keeping in mind, 5-7 minutes is enough time exposed to heat before the skin will dry out. Another handy tip is to hold your face approximately 12cm away from the water. Being too close can harm sensitive skin and can scald the surface of the skin. 

You may want spice it up with some fragrance. By adding in essential oils such as lavender, sandalwood or eucalyptus. The additional oils don't add any benefits for the skin but allows for better relaxation as you inhale the steam. 

This simple beauty tip helps the skin during competition season with wearing the heavy stage make-up after a few days or weeks. Try it at home after a big day of rehearsals. Happy Dancing Xx 

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              

Competition season

Competition Season

The fun and exciting season of dance is just around the corner. This is the time to show off the talent you and your dance team have been working hard for. There is a lot of preparation to go into eisteddfods, hours of practicing and hours behind the scenes getting costumes spic and spam for the spot light. 

One thing that is commonly left to the last minute is make-up preparation. Ordinary daily make-up is not going to cut it for the hours wearing it on stage. A dancer's make-up wants to be longer lasting and noticeable. It is well worth it for the competition season to invest in the right quality make-up to eliminate time touching up. When building your make-up kit, you'll want to look for 
           BOLD & BRIGHT  

colours. Also double up on mascara, eyeliners or even lipstick. You'll be surprised how much mascara you go through. 

Dancing for hours all day, all weekend at these competitions can be tiring and exhausting for little bodies. The costumes and dance routines are important but not nearly as important as your health and nutrition. A big breakfast full of protein and fruit will help fuel your muscles for the day ahead. Remembering to keep up the hydration with water through out day. Snacks can be tricky, as you don't want to be feeling heavy for the next dance. Bananas & apples or carrot sticks can help keep you full as well as nuts and popcorn. Your body has worked all day and what better way to finish off the day with one of mums delicious dinner recipes. 

Hope to see you all ready and full of energy for the competition season. 

Happy Dancing Xx

To all my gorgeous dancers

To all my gorgeous dancers out there, 

In a world that is constantly comparing us to them and them to us, it is easy to join in with the voice of justification. Constantly comparing yourself to those around. Whose the strongest? Whose turns are the best? Turn out? Jumps? Flexibility? Grace? Musicality? The list never ends.

Don't get me wrong, healthy competition is fine, it will even bring out the best in you when you know its down to you and your decision to bring your finest to the floor no matter what! But, when that need to win at all costs outweighs your dignity and behaviour towards your fellow peers then we need to stop and ask ourselves, what's it for? Am I dancing because I love it, I love the joy and colour it brings to an otherwise grey world or do I need this win to feel whole? 

Dancers come in all shapes, sizes and colours. And ethical inheritance does not determine body shape or dance ability. Stereotypes are incredibly inaccurate and can be very hurtful. It is everyone's responsibility to be aware and to educate themselves - so that you can respect everybody, regardless of whether you agree with them. Australia is very diverse, and home to more than 200 different cultures. Some of these cultures are more reserved and private (not all dancers are comfortable changing costumes in front of each other), some have dietary preference that you are not used to (comments do not need to be made). Every culture and ethnicity are individual and are just as valid as each other.

I believe each and everyone of you are created to just be you. With your strengths and even your weaknesses, just as a flower brings beauty, colour and perfume to this world. A bouquet of flowers however brings delight to all who is honoured to be given such a gift, as the combination of individual flowers placed together creates an overwhelming statement of beauty in all its glory. 

Please precious ones, don't compare yourself to each other any more than you need to. Speak encouragement to each other. Demonstrate grace for You are all wonderfully unique. When you see that you will then be free to appreciate others uniqueness.

Harmony day is the 21 March, and celebrates the cultures within our society and the freedom we have to all live together in peace. Purpose celebrated on the 21 March to coincide with the United Nations International Day for the Elimination of Racial Discrimination. So, to my beautiful dancers, remember, you are all here for the same reason; the same passion. So respect each other, as you'd want to be respected.
All my love xx

Frequently asked Questions about Dance

Most frequently asked questions about 

DANCE..

Dancers or dance mums or even the society can be full of questions that haven't been answered before. Dance in general can be confusing and stereotyped. Here are some answers for those newly introduced to dance or just have a common question.

1. Q: Do you call male ballet dancers Ballerinas?

A: Ballerina is the Italian term for female ballet dancer, where as for males in Italian is 'Ballerino' meaning dancing master. The French also have a different title for the male ballet dancers, 'Danseur'. 

2. Q: How long do pointe shoes last?

A: The time frame for a pointe shoe depends on the students foot shape, the students timetable and how often they are practicing. A younger dancer who is dancing twice a week will most likely grow out of their pointe shoes before wearing them out. It will also come down to how well the dancers are looking after the shoes by airing them out after each use.  

3. Q: How do you break in pointe shoes?

A: The best way to break in new pointe shoes is to go through demi pointe up onto full pointe allowing the box to weaken. Raises in first position will also help strengthen the ankles and muscles needed for beginners. 


4. Q: Classical or Contemporary Dance? What is the difference?

A: There is certainly a difference between the two dance styles. Classical Ballet is known for its 'set rules' and unique technique. It incorporates pointe work, turn outs and extensions. Where as Contemporary dance is not as strict to body alignments and has a wide range of free movement. It combines classical dance with flexed feet and hands as well as floor work.

Hope these answer any of your long over due questions.. Please ask us if you have any more questions about anything dance Xx

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!