10 Reasons to Drink Water

Water. Without it, life on earth would be impossible. Without it, DANCE would be impossible. There's an old army saying that goes 'Hydrate or DIE!!!' Well my friends, the same goes for us. Here are ten good reasons to load up on the stuff.

1. I will improve your performance

2. Being hydrated can help you remember combinations 

3. It's good for your skin

4. It's cheap

5. It's sugar free, fat free, has no calories, and can help slim you down

6. It won't stain your teeth like soda or tea

7. It wards off wrinkles, which are exaggerated by dry skin

8. It carries toxins out of your body and helps your kidneys to their job

9. Hangovers are essentially dehydration, and water is the best cure!

10. BECAUSE I TOLD YOU TO!!!!!!!!

In the Spotlight: Dance Paws

Dance Paws

These days contemporary ballet is becoming as popular as classical ballet. The freedom of movement and expression has won over many dancers as well. However, with new forms of dance comes new problems. Many contemporary dances are performed barefoot, and while your feet are free of pointe shoes, turning and landing with no protection can kill your feet! But that's exactly what dance paws are designed to prevent! Dance paws are made of breathable spandex and an elastic band to keep them securely in place. Artificial suede soles make turning a breeze. Purchase them at your local dance shop or online at www.discountdance.com

Yolks on You!

A flutist must clean her flute and keep it tuned. A painter must store his paint wisely and keep his brushes from fraying. Likewise, a dancer must keep her body in good condition. Dance is our art, the stage is our canvas, and our bodies are our instruments.

However, I seriously doubt a flute wants to be pack with sugar and I have a hard time imagining paint asking to be poured on buffalo wings instead of a palate. We have the unique challenge of keeping our bodies healthy and our mouths happy. But there's a superfood that does the trick; eggs! 

With only 70 calories per grade A Large egg, and a powerful vitamin/protein 1-2 punch, eggs are an essential part of every dancers diet. However, don't discard the yolk just to cut back on calories (they're already low-cal to begin with!) because you'd be throwing out most of the vitamins. Think of what an egg IS. It's a pre-chicken. The yolk is meant to give the unborn chick everything in needs to grow, develop and thrive. That's a lot of nutrients! The white cushions the embryo and gives it protein in it's last stage of development when it needs the muscles to break through that shell. 

So not only does it do your body good, but unlike breads, veggies, and fruit, it won't leave you feeling bloated so it's perfect for a before class snack! Try these recipes:

Asian Omelette:

2 eggs

1 tsp asian hot sauce

crushed pineapple to taste

1 scallion (also called green onions)

pepper to taste

beat the eggs with a fork or whisk, as fast as you can. While beating the eggs, add a tablespoon or so of COLD water (this will help make the omelette nice and fluffy). Once the eggs are even (no globs of white or yolk. Just a smooth even color) and frothy, whisk in the pepper, scallion, hot sauce, and crushed pineapple. Then pour into a small greased pan or skillet. Cook to taste. Some like the inside runny, some do not. If you like yours completely dry, I recommend flipping the omelette over like a pancake to cook the other side; that way you don't burn it. Top with whatever you want and enjoy! 

Egg Sandwich: 

2 slices whole grain bread

pepper

1 egg

2 leaves lettuce

cheese to taste

Fry the egg as you normally would, while toasting the bread. Assemble the toast, egg, cheese and lettuce like you would a sandwich and top with some pepper. A great on-the go breakfast! 

Cross Training - Where and When?

Every dancer knows the feeling; you've hit a brick wall and it seems like there's nothing you can do to improve. Maybe it's your extensions, or maybe it's your endurance. You're not alone; every dancer has faced this frustration, but more and more dancers are looking outside the studio for answers. Marika Molnar, director of physical therapy at NYCB has been quoted as saying:

"I don't just recommend [cross-training], I insist on it. Because dancers perform the same movements using the same muscles all the time, strength, flexibility, and motor coordination exercises help to nourish the body."

Many dancers turn to cross training when they feel like traditional ballet exercises are not helping them through a particular obstacle, and many others decide to cross train to supplement their training. But what is the best way to go about it? Exercises should be done two or three times a week, and while we are no longer doing ballet, you must remember to keep perfect form in order to make the exercise work for your dancing. Some activities that are especially good for dancers are pilates, yoga, swimming, walking, or a spinning class. Walking, spinning classes, and swimming are good for endurance, while pilates can take your core strength to a whole new level. 

But beware: not all activities will help your dancing. In fact, some could be down right counter-productive. Dancers should avoid running, as it places high stress on your joints and can shorten your ac tendon. Weight lifting can build bulkier muscles than a dancer would want and Marika Molnar advises dancers to stay away from the stairmaster because good form is just too hard to maintain!

Sources: Pointe Magazine, A Dancers Guide to Cross Training

Improve Your Arabesque Instantly!

Like it or not, we've all done an arabesque and thought of only one thing: get that leg up high! While it might (or might not) look pretty in the mirror, it sure won't look pretty to your instructor. Your teacher is looking for solid technique first and foremost, and that's what you should be giving them before you even think about getting your leg up there. Not only that, but you don't have to have great extensions to have a pretty arabesque. Here are some tips on making yours look better instantly!

* Remember your turnout! It's not only good form, it creates a prettier line

* Wing your working foot for a better line. Just don't over do it!

* Remember your arms! So much of our mind is on our legs that we often do. Keep your shoulders from hunching up and look at your arms in the mirror. They should neither be too high or too low, in most cases. Make sure you keep your elbows loose for a graceful look, and keep your hands nice and soft. 

* Chin up! Even that small adjustment can make your arabesque look much more etherial 

* Don't forget your supporting leg. Make sure it is straight and turned out!

* Don't sacrifice high for balance! Staying perfectly balanced in an arabesque for just a 1/2 second more will give you that light-as-air look.

* Keep your hips turned in; trust me, it really does look better

I know it's a lot to remember, but keep at it! 

In the Spotlight:

Gaynor Minden

The revolutionary pointe shoe has been causing quite a stir since its debut a few years back. This pointe shoe promises to last longer, be quieter, and be far more gentle on a dancers feet with its revolutionary design. Unlike most pointe shoes, Gaynor Minden pointes are not made of traditional burlap, paste, and leather board. They are made of thin cellular urethane, gel liners, anti-shock linings, and elastomentric construction to ensure proper alignment. What that means is this high-tech shoe has a cushy inside made for comfort. No more breaking in the shoes, either. They're ready to dance right off the shelf! Sound like a dream come true? Well, not everyone thinks so. The controversy is at an all time high. Here are some of the main issues and different takes on those issues. 

Will Gaynor Mindens Help or Hurt Beginners? 

From those that say yes:

Gaynor Mindens are especially good for beginners because these shoes promote prober alignment and position of the feet and ankles. Thusly, they minimize bad habits that can lead to injury. Finally, Gaynor Mindens are comfortable and make the transition from flat slippers to pointe shoes. Many students get discouraged by the pain of traditional paste shoes and having a more comfortable shoes may encourage more girls to continue with their dancing passion. 

From those that say no:

Pointe beginners must develop strength in their ankles to be able to perform more complicated steps en pointe later on in training. Part of this strength comes from breaking in pointe shoes, working through a hard shank and banding a new box. Also, it would be very hard for a beginning pointe student to know what kind of box or shank she needs; choosing the right shoe would be difficult then. 

Are Gaynor Mindens "Cheater" Shoes? 

From those that say yes:

Many dancers consider blisters and bruised toenails are a right of passage. Although Gaynor Mindens don't completely guard against them, but they do minimize them. Also, the unbending plastic shank could offer too much support, letting a dancer sink into her shoes. 

From those that say no:

Many dancers have found that they have to work harder in Gaynor Mindens, and that it strengthens their feet an ankles. Injuries, even small ones such as blisters, are a poor indicator of hard work. 

Do they look too different? 

From those that say yes:

You can definitely pick a Gaynor Minden wearer out of the corps de ballet, and for a professional company, that's not a good thing! Unlike other pointes they have no pleats and a distinct cone-like shape. They also have a more bright pink than most shoes. 

From those that say no:

If you look hard enough, you can see that these shoes are different. But is that so bad? Pointe shoes have changed and evolved over the years, and these shoes are just taking a giant leap forward in that direction. Anna Pavlolva was deemed a 'cheater' for being one of the first to harden her box and flatten her platform. Change is good, and it's here to stay!

For any more questions, be sure to check out the GM website, www.dancer.com !

Blisters

Sometimes you can't feel them until they bleed. Sometimes you can feel them before they're even there. No matter what, blisters are (literally) a pain! Here's a dancers guide to the pesky little buggers.

What are they?

Blisters form when your skin is repeatedly rubbed, like when you releve en pointe, or when you dance across a floor barefoot. The lop layer of skin separates and the gap become filled with fluid, blood, or in the case of infection, puss. They can also be cause by high temperature, chemicals, or disease. 

Why do they hurt?

The topmost layer of your skin has been pulled away from the bottom layer. That hurts! Also, that bottom layer of skin is not ready to protect you yet; its still being perfected by your body like a car halfway down the assembly line. This is why when air or water hits the new skin, it stings like crazy! It's not ready to come into contact with those things! 

I have a blister that isn't popped. How do I treat it? 

You should never pop a blister on purpose, because you could set yourself up for a nasty infection. Instead, carefully bandage it with band-aids or toe tape. I prefer to use one band-aid around the blistered toe, and then wrap it in a layer of toe tape.  

If the blister is on the bottom of your foot, try not to do anything strenuous to that area until it has healed. That means no barefoot turns or leaps! Foot Undies can help, you can buy them at many dance stores or online. I love www.discountdance.com for dance supplies. 

I have a blister and it has popped. How do I treat it?

If your blister has already popped, be sure to keep the area clean! You have just lost one of your bodies main defense systems; skin. Put an anti-bacterial ointment on it, before putting on a band-aid or any other bandage. You can use NewSkin, but I find it to be quite painful on freshly popped blisters, and it peels off in a day or two. 

Remember to ALWAYS uncover your blisters at night, or anytime you are resting. This gives them a chance to dry out and will speed the healing process AND reduce your risk of infection. 

OUCH! My pointe shoes always give me blisters!

If you do not wear padding, you might find that it helps with blisters. OuchPouches are very popular. If you prefer something more traditional, you can try lambs wool. In fact, lambs wool can serve many different purposes so I suggest you get some any way! 

If you have any more questions about blisters, ask away and I will try and get back to you!