Feeding the Soul Through Dance

            One of the reasons you will find dancers throughout the world, is because dance has the power and ability to grasp our soul and pull us into a world of our own. Classical ballet, especially because it is based upon telling a story through movement, is like acting for the silent. Words aren’t used, or needed, so it’s a wonderfully expressive art form for those who don’t want to use words to communicate; those like me.

            Public speaking is my shortcoming. It is my vice, my weakness, and my obstacle. I’m loud and expressive with those I know and feel comfortable with, but more often than not, I’m quiet and observant.

            Ballet for me was how I found my voice. It gave me not only an incredible boost in confidence, but allowed me to go into a new world where I could be vulnerable, strong, passionate, and full of emotion. Stepping on stage was like being Alice in Wonderland. I was no longer the silent, pensive, girl who only spoke when circumstances required me to. Instead, I was whatever character I needed to be. A peasant in a village, a child on Christmas Eve learning the true meaning of Christmas with her brother, or Marie Taglioni during the 1800s. I wasn’t the most expressive during class and rehearsal (I think that worried my teacher), but when I stepped out onto stage, I was somebody else. I let my love for ballet, my hard work, my pain and joy seep into my movement, and in those few minutes, everything felt right. I learned more about myself in my first year of dancing than I had in the 12 years before. Ballet, especially at the first studio I was at, pushed me farther than I ever thought I could go, and I’m still surprised at how much I grew.

            If ballet gave me such invaluable experiences and lessons in just one year, think about what it can do for you. Ballet has the ability to change your life if you let it. I’m still shy and reticent, but inside I know I have the strength from ballet that will always be there. It gave me the confidence and peace of mind to know that I’m capable of anything, and I think once you find your passion, whether it’s ballet or not, you’ll feel the same way.

            Ballet is my medicine, and it sure has the ability to be yours. If you haven’t danced before, but want to try it, take this as an omen. You are never too late to try your hand at dance. There will be difficult, embarrassing, and frustrating moments, but just remember that anyone who is good, had to struggle to get to where they are at. It’s just a matter of time before you become the same.

            So go ahead and push yourself farther than you ever thought you would. Give yourself the opportunity to feed your soul through dance. The rewards will outweigh all your struggle and hesitation. Good luck.

Health

         

          Ballet seems to have a dark, and inaccurate cloud of assumption constantly hanging above. Eating disorders are a serious topic, and I agree that they are much too common. But ballet has gotten stamped and labeled as an art that is full of anorexic, dangerously thin girls; sometimes even as an art form that promotes eating disorders. While it is true that anorexia does occur in the ballet world, it’s not as prevalent as some may think.

            I speak for myself when I say that it isn’t always easy standing in a room surrounded by mirrors, wearing just a leotard and a sheer skirt. The truth is, comparing yourself to someone else in the room is going to happen, but if you let it become so overwhelming, you’re going to drive yourself crazy. Which is why it’s so important to understand and remember that in the end, ballet is not about your height or weight. Ballet is about how well you dance. Just because someone is ten pounds lighter than you, doesn’t mean that they’re any better of a dancer. What it all comes down to is how good your technique is, and whether or not your passion and love for dance can be seen through your movements.

As mentioned in an earlier post, ballet is without a doubt a sport. Professional and dedicated dancers are fit because they’re athletes and exert enormous amounts of energy on a (nearly) daily basis. Have you ever seen a ballerina’s muscles? They just might surprise you. The amount of strength dancers require to make movements seem effortless is a part of the art, which is why a healthy lifestyle is crucial.

            Now, I want to talk about proper nutrition. I am in no way a certified nutritionist or health expert, but I’ve had an epiphany myself, and I want to share with you what I’ve learned.

            Whether you notice or not, a new health craze is sweeping over the globe, and people are becoming more conscious of the things they put into their bodies. With this new demand to live a healthy lifestyle, I feel it important to mention that the following information is for dancers AND non-dancers.

            I am a firm believer that because each body is idiosyncratic, eat person requires a different diet. When I say diet, I mean a person’s habitual lifestyle regarding food. What makes one person feel amazing could make another person feel sick, so I encourage you to find the right diet for your individual body. It takes time, but if you truly listen to your body and are committed to finding your own diet for your own body, I can promise that you won’t regret it. We only get one body, so let’s treat it right.

            There are loads of new resources to make finding your ideal diet easier than ever. It’s all about trial and error. This past year, I’ve made a dramatic shift in my diet, but only recently have I felt that I’m close to finding my best possible lifestyle. Throughout the year I gradually became more and more health conscious, and as of right now, I am a “lenient vegan.” I stay away from animal products, except fish, and I focus on eating high amounts of fruits and veggies. Of course I also eat my carbs, legumes, and nuts, to ensure I’m getting enough protein and nutrients. [For any potential vegan/vegetarians out there, I must warn you that vegan doesn’t necessarily mean healthy. There are a lot of highly processed vegan foods that are made to replace non-vegan products such as meat and cheese, but be careful because those aren’t necessarily beneficial for your body.] After a little over a month, I already feel better. I have more energy, I no longer feel heavy, I’m happier, and I don’t get bloated as often. Granted, I’m still perfecting my diet, but I finally feel like I’ve hit a mini jackpot.

            Whether you’re a dancer or not, I invite you to find your own personal “diet.” Whether you’re a meat lover or a vegan, I encourage you to look into the pros and cons of each lifestyle and pick and pull what fits for you, and throw out whatever doesn’t. I’m not trying to convert anyone into a health nut, but I do want you to be more aware of what you’re putting into your body. It’s incredible how differently you can feel. Feeding your body with the best fuel can help with everything from dance to school and work, so give it a try. Food has the potential to either cure your body, or harm it; the choice is yours.

Little Changes Make A Big Difference…Here are a few little changes for you.

White sugar ---> Coconut Sugar, medjool dates, fruit, pure maple syrup etc.

~Some sugars, like coconut sugar, are low glycemic, which means that they break down and release slower and won't give you a sugar high and then soon after, a crash. Tip: medjool dates and ripened banana are perfect for smoothies and baking.

Vegetable oil ---> Coconut oil

~ Coconut oil has loads of different benefits, and though it's high in saturated fat, it is actually used in the body more efficiently than regular saturated fats. Coconut oil goes straight to your liver to be used as energy, and it can increase your metabolism. 

Site Source: "10 Proven Health Benefits of Coconut Oil (No. 3 Is Best)." Authority Nutrition. N.p., 08 July 2013. Web. 29 Mar. 2015 

Website: http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

Dessert ---> Fresh/frozen fruit, homemade treats made with wholesome goodness

~Simple and natural, it's true that fruit is nature's candy. 

White flour ---> Oat, almond, coconut, spelt, wheat, flour etc.

~White flour is bleached. There are tons of other alternatives that work just as well, but are a lot more wholesome.

Table salt ---> Pink Himilayan Sea Salt 

~Regular table salt is, like flour, bleached. Pink Himilayan sea salt all natural and contains natural minerals that make it pink. 

Disclaimer: I have not been paid/asked to review or promote any products listed/shown. All items were bought on my own.

Ballet Helpers

Clear Nail Polish:

Although it may seem strange to include a small bottle of clear nail polish in your dance bag, it can sometimes become a savior. I always keep a small bottle in my pouch with my hair supplies because I never know when I will need it.

As you may have already guessed, I don’t use the polish to freshen up my nails. Instead, I use it to stop the furthering of rips in my tights. Clear nail polish is a little ballet trick that dancers use to prolong the life of tights. Anytime there’s a little run through your tights, simply apply a small dap of clear polish along the edge and let it dry. It stops the run and is virtually invisible.

Theraband:

Purchased from Discount Dance Supply

(Theraband brand: www.bunheads.com)

            A theraband is a common tool not only used in ballet, but in other sports and activities as well. In ballet, it is used to strengthen your toes.

           

            Simply place one foot in the center of the band and hold the ends tightly with your hands. Slowly exaggerate the movement of your foot as you point and flex your foot.

            Therabands come in various resistances. Beginners begin with a softer band, and as your feet and toes get stronger, you can use a band with much more resistance.

“Trash bag” pants:

Purchased from Discount Dance Supply

Body Wrappers 

(small is quite tall)

            I like to call these pants “trash bag pants” for a reason; they remind me of trash bags. These thin pants are great for warming up your legs and keeping the muscle limber in-between classes or rehearsal.

           

            These pants are super thin, lightweight, and can easily be condensed, which makes them a perfect item to carry in a dance bag. They’re not the most glamorous garments, but they’re not bad either, and they’re a great buy.

           

            Most people roll down the waistband, and you can also pull up the bottom so they’re “cropped,” but I just do the waistband. “Trash bag pants” are also pretty popular at studios, so chances are you will run into a few other people sporting them.

Leg Warmers:

            Like “trash bag pants,” leg warmers are another great buy. Most have a hole at the bottom where your heel can go through as you wear them at barre for warm-up, so they don’t interfere with your footwork. There are many different types of leg warmers, and they come in various different colors.

            I like ones that are long, so I can pull them up to my thighs if I need them, or scrunch them down my calves as I warm up. Either way, they’re great.

            Leg warmers aren’t as popular as “trash bag pants,” but I love them nonetheless.

Turn board: 

Purchased from Discount Dance Supply

Brand: TurnBoard

(balletisfun.com)

           Let’s face it, pirouettes (turns) are hard. I’ve always struggled with pirouettes, and they are a constant battle, so when I heard about the turn board I ordered one right away. The turn board is used to help stimulate the feeling of a pirouette without making you go on demi pointe (the ball of your foot)

            Nearly all the reviews I had read said that it helped improve pirouettes, but unfortunately, it didn’t really help me. I was most likely misusing it by distributing too much of my weight backwards. But just because the turn board hasn’t worked for me, doesn’t mean it won’t work for you. A lot of people love this apparatus, so it’s up to you if you want to give it a try. I must warn you though, as fun as it is, there is a level of danger, for it’s easy to fall. Just be careful and have fun. 

*I have not been paid/asked to review or promote any products listed. All items were bought on my own.

Injuries and Prevention

Disclaimer: I am not a certified fitness/health instructor; just a dancer sharing some knowledge and experience.

            I can nearly guarantee you that any ballet dancer will say ballet is a sport. The large amount of physical strain ballet places upon any dancer is simply irrefutable. I haven’t danced for very long compared to most dancers, but I can honestly tell you that I have had my share of injuries.

            From minor to major, injuries inflict pain and can inhibit you from doing the things you love most. Unfortunately, injuries have the power to end a dancer’s career, or prevent you from doing the very basic functions of daily life; like sitting. We only have one body, so prevention is vital.

           I’ve been quite lucky in the sense that a majority of my injuries haven’t been too serious. More often than not something will go amiss, but once I let it rest, add some icy hot, use a few ice packs, and muscle wraps, I’m ready to dance again within a day or two. Though I wish every injury fell under the category of negligible, there have been a few moments where I’ve experienced a series injury that I’ll never really quite recover from. For that reason, I’ve made it my priority to share with you what I’ve learned to help assist any injuries you may have, or better yet, to prevent any injuries you may be susceptible to.

            Through nearly three years of ballet, I’ve learned to listen to my entire body, from my toes, achilles, ankles, shins, knees, hips, tailbone, lower back, shoulders, and every muscle and tendon in between. Now just as a warning to any prospective ballet dancers; once you begin to dance, serious injuries are pretty unlikely if you receive the right instruction and take preventative measures. Like any other sport or physical activity, ballet is great exercise, but it does put stress upon different parts of your body. There are essentially many aspects of ballet that are unnatural for our bodies. From middle splits, to major backbends, ballet isn’t 100% normal, so naturally, one may hear some popping or cracking sounds when stretching out or warming up.

            Once of the largest commonalities between dancers is “popping hips.” While this phrase alone may make you cringe, dancers across experience this symptom of ballet. Classical ballet always requires one’s hips to be turned, so it’s natural to make a popping or cracking sound a couple of times; don’t worry, it’s nothing serious. A few other commonalities would be cracking toes, popping ankles, and a cracking back.

            What I simply can’t stress enough, is to find an instructor who knows the proper alignment for dancers. A good teacher will push you to turn out as much as you can, but won’t force you to the point where your alignment is off and you seriously injure yourself. If a teacher says to try and keep your tailbone down, it doesn’t mean to tuck your tailbone. If you do so, you can seriously injure your tailbone like I did, and may I say that the pain was so excruciating that I received sharp, shooting pains each time I sat down and got up. It got to the point where I was forced to bring a pillow to school, and I stood in class when I could. When I went to the doctor, I was told that I had a “bruised tailbone,” which was most likely caused by ballet, since I hadn’t slipped or fallen on it. The unfortunate truth is that because it was my tailbone, there was no cast to let it heal like a broken bone would. So instead, I had to let time take its course and do my best to not agitate it. That was during my first year of ballet, and four years later I still have problems if I sit too long or put too much pressure on it. Because ballet puts so much stress on the body and is unnatural in many aspects, it is absolutely crucial for you to take preventative measures and learn from a teacher that truly knows what he/she is doing.

            One of the reasons that I stayed with Honolulu Classical Ballet, the studio that I currently attend, is because of my teacher, Ms. Aya. Within only a few classes, she corrected the alignment with my knees in fifth position. She described to me that my knees weren’t over my toes when I pliéd, so my alignment was off, which could lead to a series injury pertaining to all of my lower body. She then explained that everything is connected, so when my knees aren’t over my toes, it makes my ankle roll, and when my ankle and knees are off, so are my hips. After spending two years at two other studios, no one had ever told me that, or showed me how to properly correct it, like she had. Yet here I was, at a new studio only a couple classes in, and my teacher had caught a problem that quite possibly could have saved my body from serious damage. I am forever grateful to her for that.

           Ms. Aya’s correction was only enforced when I took one-on-one pilates classes over the summer. My instructor worked with me continuously to improve my alignment with my knees. She made it clear that my knees were “knocked.” (That would help explain why I walk a little like a penguin) With Ms. Aya’s words in mind, I knew that she was correct. Thank you Ms. Aya.

            Continuing on prevention, it’s also important not to mistake a Porte bra backwards as a back crunch. What I mean by that, is it’s a common mistake for dancers to allow their hips to push forward as they do a lean backwards. This is probably the most corrected mistake at each studio I’ve ever attended. By pushing your hips forward and crunching your back, you can damage your back by putting unnecessary pressure on your vertebrae. This is a major mistake to watch out for.

            Although ballet is great for the body, especially with maintaining/improving strength and flexibility, like other sports, it requires proper training from a professional. Injuries are awful, so prevention is essential to living a healthy and happy life.