Nutrition

Nutrition!  We've all heard of it!  And it's important, especially when you are a dancer!  Us dancers burn off so many calories while dancing, it is unnecessary to stress too much about what you are putting in your mouth...as long as you keep dancing and/or work-out when you are on break!  However, it is important to have just the right amount of nutrition; not too much, not too little.  

The first tip I will give is eat breakfast!  Breakfast is the most important meal of the day and it is important that you eat it everyday! 


The second tip I will give is to eat lots of carbohydrates and proteins!

Carbohydrates (my favorite):
Carbohydrates.  Are amazing.  The End.


hahaah It is so important for dancers like us to get carbs.  I personally have no problem with this food group...

Some examples of carbs would be: 

• Bread products (bagels, bread, crackers)
• Fruit
• Pasta
• Rice and other grains
• Potato!
• Less healthy options––crazy, huh?  These could be muffins, pancakes with syrup, chocolate, candy!  Woah! 

Some examples of proteins would be: 

• Dairy products (cheese, milk, yogurt)
• Meat
• Fish
• Soybeans
• Grains

Now, what do I have to eat before class, rehearsal, and/or performance?

hmmm...good question.  Have you ever been scrounging around for food before class?  Wondering, what can I eat?  I certainly have!  I do it all the time!  Before dance, you should eat something that will keep your energy high and keep your mind focused.  You should eat something not too light, yet not too heavy.  Good things to have can be:

• fruits (not citrus fruits because they may upset your stomach)
• crackers (because they are light, but will hold you over)

Now, what do I stay away from?

All processed foods!  Processed foods are bad for dancers (and people too!).  It is important to try and stay away from eating processed foods as much as possible.  

Here are just a few tips...more will come later!  Thanks guys!

Choreography!

Hey everyone!

My dance school this summer is putting on a production, and they asked me to choreograph a number.  I need help with song selection.  It is going to be a contemporary piece, and I would love any suggestions that you have.    HELP!

I'm sorry!

Hello everyone!

I apologize for not posting!  I have been super busy lately and haven't found much time to post.  I will try to post more often, so do not worry!

Remember, if you have any questions/ideas for this blog, I would love to hear them!  Whatever makes this blog better, I will try to do.  Also, tell your friends!  :)

Alyssa

Stay hydrated!

With summer camp coming up, there is one very important thing to keep in mind...stay hydrated!  You can never drink too much water.  Water keeps your mind focused and your body energetic!  So, make sure you bring a water bottle or two with you at all times during your day of dance camp!  You'll need it!

My Story

Hey everyone!

I think that it is about time that I shared my story of how I started dance with you all!  I started dancing almost ten years ago when I was probably around the age of four?  My older sister, Stephanie dances as well, and my mom did too, when she was younger.  I'd always go to Steph's performances and get so bored!  I was more of the sporty type, believe it or not!  haha But my mom still insisted that I try it.  She signed me up for one contemporary and one ballet class at the local studio (the same one as Steph).  After the first class, I wanted more!  I fell in love with dance!  I was so happy that she signed me up!  

Now, my sister Stephanie is at college working towards her masters in art.  I am still taking classes at the local studio, everyday per week.

So, thanks to Steph and my mom, my dream to go to Julliard!  ...So, we'll see!  Just maybe...

Meet Travis Wall!

Travis Wall is a SYTYCD choreographer specializing in hip hop and contemporary.  He is a runner-up from season 2 of SYTYCD.

Here is a link to see him dancing:
Calling You (Travis and Heidi)

Here are some of the numbers he's choreographed:
Tiler Peck & "Nuttin But Stringz" on "Dancing With The Stars"
If It Kills Me (Jeanine and Jason)
Let It Rock (Top 8)

So You Think You Can Dance: Videos

Here are a couple of links to some of my favorite videos from SYTYCD!  Enjoy!

Not Alone (Jeanine and Billy)
If It Kills Me (Jeanine and Jason)
Bleeding Love (Chelsie and Mark)
Whatcha Say (Ashleigh and Jakob)
Breast Cancer (Melissa and Ade)
Addiction/Gravity (Kayla and Kupono)
No Air (Katee and Joshua)
Solo (Brandon)

So You Think You Can Dance: Meet the Contestants!

We've all heard of it!  So You Think You Can Dance, every Wednesday and Thursday!

So, let's meet the contestants for season 7!

 

1. AdéChiké Torbert thinks that his dancing is mostly contemporary with a hint of flavor!

Specialty: Contemporary

Fun fact: He enjoys cooking and fashion.

What he thinks according to Facebook:

"Hey guys working hard!!! Aaaaah the group piece is going to be Amazing!! Team Ade Chike! Yaaaa dig!!!"

"Hey Guys!! Thanks for all of the LOVE and support!! It's been such an awesome ride and it only gets better! Stay tuned! Team Ad? Chik?!!"

2. Alex Wong was a principal soloist with Miami City Ballet in Florida!  Wow!

Specialty: Ballet

Fun fact: He sings and plays the piano.

What he thinks according to Facebook:

"Hard work today, but feeling good and very grateful!" :D

"Hey everyone! I won't be able to update or respond to anything on this account while I'm on SYTYCD, but I will be making personal daily updates on (www.facebook.com/sytcyd7, www.twitter.com/sytycd7, www.myspace.com/sytycd7)! Please follow me there! :D thanks for all your support! I love you all !" :D 

3. Alexie Agdeppa is a former LA Lakers Girl!  She's also appeared in music videos with some of the most famous artists (Prince, The Pussycat Dolls and Nelly Furtado)!

Specialty: Jazz, contemporary

Fun fact: She loves to cook, act, and travel! 

What she thinks according to Facebook:

"PASSION + PERSEVERANCE = LIVING UR DREAMS! Everything happens for a reason. Incredibly blessed n truly honored 2 be part of S7 TOP 11!"

"Do everything with LOVE, have FAITH ur exactly where ur supposed to be, walk each step with GRACE cuz it all could be gone the next moment."

 

4. Ashley Galvan was in "Fame" (2009) and toured with the Broadway show, "Wonderland"!
Specialty: Lyrical

Fun fact: She loves movies, swimming, and shopping.  And fast food!

What she thinks according to Facebook:

"Hey guys it’s Ashley here! I can’t wait for you to tune in and see what we deliver! J thank you for the support! Much Love!"

"Thank you everyone for the support it means so much to me and I hope you enjoy this season bc it's going to amazing! Thanks again and keep watching!"

5. Billy Bell is back!  He made it to season 6, but had to leave because of illness.  He is back refreshed and ready for the season!  He went to Julliard!

Specialty: Contemporary

Fun fact: He owns his own company called Lunge Dance Creative.  

What he thinks according to Facebook:

"Hey all! So happy to be in the top 11!  Competition starts this week and I'm super excited! Thanks for your support!!"

"Hey guys make sure to follow me @sytycd7 it's the only place I'll be updating you all on my sytycd adventures! Thanks for all the support!"

6. Cristina Santana started taking salsa lessons when she moved to the United States.  

Specialty: Salsa with belly dancing

Fun fact: She loves to sing, eat, and listen to music.  Her favorite dancer is ballerina, Mikhail Baryshnikov!

What she thinks according to Facebook:

"Hello !!! ;) I'm dancing and having fun !! Pain is good ouchh lol. Love cristina"

"To all my dance friends, I just want to say that I am extremely happy to have made the top 10 or should I say top 11 this season! ;) It s very fun dancing with the All Stars! I still can't believe it!!!! ahahhah :0 follow me on twitter.com/Sytycd7, facebook.com/Sytycd7, myspace.com/Sytycd7 I will continue giving my very best for myself, and for all of you dancers out there that share this dream with me! Love, Dance, Dance. Cristina Santana"

7. Jose "Full Deck" Ruiz has never had professional dance training, ever!

Specialty: B-boying (smooth, flowing, explosive)

Fun fact: He likes yoga and plays many different instruments. 

What he thinks according to Facebook:

"wasup everyone thank you for all your support if you want to keep updated on what's going I will be posting from this twitter account"

"Willpower, determination, hard work wen things get tuff push harder!!! Mind body and soul don't let me down NOW"

8. Kent Boyd is an up-and-coming dancer!  He recently graduated from high school!

Specialty: Contemporary Jazz

Fun fact: He's been in many of his high school's productions such as "Willy Wonka and the Chocolate Factory," and "Oklahoma!"

What he thinks according to Facebook:

"hey everybody thanks for the support im trying my best out here !"

"hey everybody thank you for the support and keep watching sytycd season 7 its unbelievable! so much different than anything back in wapakoneta!:) sorry i cant respond to your messeges."

9. Lauren Froderman just recently graduated from high school.  She started dancing when she was three, and she performed with the Phoenix Rockettes. 

Specialty: Contemporary Jazz

Fun fact: She wants to be a school teacher and to go onto Broadway!

What she thinks according to Facebook:

"Hey fans I will be making daily status updates solely on www.facebook.com/sytcyd7 and www.twitter.com/sytycd7 during the show. Thanks for the love and support and hope you keep watching! Season 7 woooo!! ♥ lauren froderman"

"Welp I'm sweating right now. A lot. But hey that means the show this week is gonna be ballerrr!! Woop woop! -Lauren ♥"

 10. Melinda Sullivan has already appeared in "Cats," "High School Musical 1 & 2," and "Wonderland." 

Specialty: Tap

Fun fact: She is a fan of Gregory Hines.

What she thinks according to Facebook:

"I am inspired by all the great hoofers before me. I love stealing steps from them when I can, check out one of my favorites on YouTube, the Nicholas Brothers!"

"Howdy, it's Melinda Sullivan. I'm excited to be representing for the tap dancers! twitter.com/Sytycd7, facebook.com/Sytycd7, myspace.com/Sytycd7"

11. Robert Roldan performed with "Bad Boys of Dance" after he graduated from college. 

Specialty: Contemporary

Fun fact: He likes singing, acting, and fashion.

What he thinks according to Facebook:

"Hey guys first off thank you for all of your support toward the show! You can keep updated on things @sytycd7. I appreciate everyone that tunes in and I'm very excited for up coming things!:) have a great day!"

"Wooahh doggie it's called working hard. I'm sweating for sure! tune in next week to see some good stuff! And thank you for all the support and encouragement it means a lot!"

Looking forward to the show!  Are you?

Out of school!

I got out of school yesterday, and I am so excited!  SUMMER!  WOOOHOOO!  :)  Dance camp starts the first week of July, and I am beyond excited for that!  Stay in tuned!  Any requests?  Comment below! 

Strength: Your Legs

Strength and flexibility come hand in hand.  Even though it may seem like flexibility is everything, it's not.  You need to be able to hold your legs up high using your muscles!  Just like flexibility, strengthening your leg muscles takes time.  It could take up to four weeks or even up to years or hard work.  


In this post, we will focus on your leg muscles.  During class, it is important that you always tighten your knees.  This strengthens your muscle called the quadricep, or your thighs.  This is what will hold your leg up high; it helps with extension.  Another exercise to try are squats or grand pliés.  


For your calves, relevés are the best thing to do.  Whether you do them with plié or without, it is important that you do them nice and slow.  Make sure that you keep your legs tight while you are doing this.  

In dance, we use our hamstrings quite a bit when we jump.  It is important to do lunges or leg lifts to strengthen them.

To work your inner leg muscles, lie on your back with your legs straight up in the air and your feet pointed.  Switch them back and forth in fifth position.  Do this ten times.  Then move your legs down towards the floor a little.  Do it again for ten times.  Do this until they're almost touching the floor.  This exercise also strengthens not only your inner leg muscles, but also your core!


Do this once a day, and you'll be good to go!

 

Flexibility!

Extension is important when it comes to dance, ballet especially!  We've all seen the end product, but how do we get there?  How do we get to that?

How do I do that?

Like anything else you do in life, it takes time!  Depending on how flexible you are now and how flexible you want to be, it could take anywhere from a month to a couple of years.

Some of the following stretches are good to do in your free time:

1. Lunges –– Stand in a good forth position with your right leg behind you.  Lunge down.  Try to straighten your right leg (or leg that is behind you) all the way so that it is not touching the ground.  Don't lift your heel off the ground.  Stay down there for thirty to sixty seconds.  Then switch.  Repeat four times on both sides. 

2. Front splits –– Put one of your legs in front of you, and go down into a split.  Try to straighten and turn out both of your legs.  Try to stay squared, if you can.  Stay here for one minute.  Then come up and repeat on the other side.  (If you can do all of this, stretch forward and back for thirty seconds.)

3. Straddle splits #1 –– Open your legs to the side.  Take your right arm and stretch side to the left.  Stay there for thirty seconds.  Then, come back up, and stretch forward as much as you can.  Stay here for one minute and then come back up.  Then, take your left arm and stretch to the right.  Stay there for thirty seconds.  Then, stretch forward.  Repeat this for four times. 

4. Straddle splits #2 –– Open your legs up to the wall.  Sit up straight.  Push forward as much as you can.  Stay here for five minutes and then stop.  (Make sure you keep your legs straight!)

5. Straddle splits #3 –– Lie on your back, and put your legs up onto a wall.  Then, let them go down into a straddle split.  Gravity will pull it down.  Stay here until it starts to hurt.  (Not sort of hurt, really hurt!)

6. Use a stretcher from Discount Dance!

Here are a couple links:
Anaheim Ballet: 3 Steps: Instructional Stretching
Intermediate Ballet Dancing : How to Stretch before Dancing Ballet
Free Flexibility Video: 5-Minute Stretch Routine 

If you do some of these stretches each day, you're only one step closer to the final product!

And, guess what?  You not only need flexibility, but also strength!  Stay in tuned for a whole article on strengthening your body!

Confidence is key.

Hello everyone!

Today's post is all about confidence, which is something that I think all of us dancers need more of!  As dancers, we all strive to be the best and hope that someday, we get a solo or some important character in a ballet.  However, how do we get there?  

Believe it or not, confidence is key.  Self confidence is important in dance, as well as many different activities in your life.  Now, what is confidence exactly?  We've all heard of it, but do we really know what it is?  Sure, we can look it up in a dictionary, but the meaning of confidence changes throughout person to person.  Confidence to me is feeling certain of myself and not being afraid of being my real self.  When you hear the word confidence, what does it make you think of?  What is your definition of the word?  Post your ideas below!

Now comes the hardest question of them all.  Why is confidence so important?  Well, have you ever had someone come up to you after a show, whether it was family, friends, dance teachers or instructors and/or just a complete stranger, and say "Good job!"  How did it make you feel?  When I get that, I feel pretty good inside!  When somebody says good job to me, I want to work even harder and do even better than I did before.  It boosts my self-esteem.  And we all know what happens when you work harder...you do better!  Maybe next time you have a show, invite some of your relatives or even a couple of your friends.

It is not only important for you to get complimented, but also that your dance friends/peers do too.  At dance, it is important that you stay close and true to your friends.  Trust me, I've learned from experience.  Your friends and you are in it together, and you should always try to do the best you can to support them!  


I hope this helps!

What's in your dance bag?

What's in your dance bag? 

1. Extra leotard

2. Extra pair of tights

 

3. Shoes (pointe shoes, flat shoes, contemp shoes, tap shoes, jazz shoes, etc.)

4. Legwarmers (optional)

5. A pair of shorts (optional)

6. Shrug, sweater, sweatshirt (optional)

7. Hair pins

8. Band aids

9. Foot spray (optional)

10. Stitch kit (optional)

See what the professionals keep in their dance bag!
Anaheim Ballet: What's In Your Dancebag?

Turnout, turnout, turnout!

We all strive for it, we all want it.  Now, how do we get there?  Again, it takes time.

Technique is a crucial part to ballet.  You need it.  Some dancers are born with great amounts of turnout, others have to work harder to achieve it, like me. 

The good part to turnout is that you can exercise it, just like your flexibility and strength!

Some good stretches to do are the frog stretch (lying on either your back or front).  Wall straddle splits also help with turnout as well.  Lie on your back, and put your legs up onto a wall.  Then, let them go down into a straddle split.  Gravity will turn your legs out to the side.  

It is important that when you do these exercises, you rotate from your hips rather than from your knees.  Rotating from your knees is a bad habit, not to mention bad for your body.  You should try to break this habit early on, before you get into a higher level class or even core/company.   

Good luck!  Hope this helps!

Summer goals!

Summer is coming up, which means summer intensives/camps for most of you guys!  It is important that during the summer you set one or two goals that are important for you.  I love seeing my improvement from the beginning to the end!  My summer goals are:

1. Flexibility!
2. Triple pirouttes!
3. Core strengthening!

 Now, after you choose what you want to improve on, then you ask "How do I improve that?"

1. Flexibility –– stretch a little each day
2. Triple pirouttes –– try to not leave class without doing one on each side
3. Core –– crunches, planks, etc.

Now, all you have to do, is do it!   


Remember, when setting your goals, you want to make sure it's measurable, and you can obtain it (it's not too difficult to do).  You may want to set a date, in my case, it would be by the end of the summer.  I hope this helps!

Summer! That means dance camp!

Hey everyone!

Summer is almost here!  We're almost done with school, and I am thrilled to be on summer vacation!  No school work!  wooohoo!  However, summer also means dance camp!  Dance camp is one of my favorite times of year, because you spend all day, everyday dancing.  hahah well I have to go!  I will write more...I promise!  :)

Pointe shoes: fitting, tips, and tricks!

Hello everybody! With the summer starting, many dance students will find their studio picking students to go on pointe! This is an exciting time in the student's ballet career, and is very important!

Before you go on pointe, some studios will require you to go to the doctors to make sure that you are strong enough. It is important for you to be strong so that you will not fall off of pointe or hurt yourself.

The next step to do...go to your local dance shop! :)

When you go to get your very first pair of pointe shoes, it is good to have the teacher come with you. This is so that they can see what pair of shoes they think will work best with your feet. All dancers' feet are different.

The person fitting you will give you different kinds of toe pads.

1. Gel

2. Lamb's wool

3. Ouch pouch

After they give you the toe pads that you find most comfortable, then they will give you the pointe shoes based on your feet! Exciting! There are many different brands of pointe shoes, as well as many different kinds! It can sometimes be very overwhelming!

After trying on lots of different pointe shoes, you will finally pick out the one that feels the best and looks the best on your feet.

Now, you need ribbons and elastics!
Ribbons & Elastics

When you get home, you should sew your pointe shoes. You shouldn't try them on at home...you should wait until you get to your dance studio so that you don't hurt yourself. Meanwhile, you should watch videos on youtube of how to tie your pointe shoes.

Anaheim Ballet Pointe Shoes Trying & Tips
Anaheim Ballet: Let's Talk Toe Shoes!!!

Some other accessories that could be useful are:
Jet glue –– Apply to the bottom of your shoes to make them last longer.
Stitch kit –– For sewing your ribbons and elastics.
Knot keepers –– For shows mostly, can be used during class; keep your ribbons from coming undone

Good luck! Hope this helps, and I will write more later!

Getting started!

Hey everybody!

Welcome to the blog, Dance, Dance, Dance! This is where everyone and anyone can come share their stories, and thoughts or problems about dance and/or life in general, as well as all any questions. 

Click here to get to the Facebook link!

Because this is just getting started, please tell your friends! I will try to post as often as I can! :)