Push-ups

Although difficult to master, the push-up is an ideal exercise for increasing upper body strength.
Push-ups on your toes are extremely challenging if your like me and starting out with zero arm strength.  So why not begin with something more manageable and work up to doing a full push-up?
Start out with knee push-ups.  Once your fairly comfortable with these, begin the push-up on your toes and lower down keeping this same position.  Try to raise yourself back up while still on your toes.  You probably won't be able to accomplish this at first, but just the simple act of trying will bring progress.  Switch from the toes to your knees to complete the second half of the push-up.  Eventually you'll be able to do the entire push-up on your toes.

Busy Schedule

I don't know if anyone remembers, but on Monday I was posted about the possibility of me taking an exercise class at college.  I wasn't sure if I would have enough time for it though, and was on my way to the orientation that morning to learn more about it.
Unfortunately, it's not going to work out.  There just isn't enough hours in the day to accomplish everything I wish I could do.  Between the other four classes that I'm still enrolled in, ballet lessons, and rehearsal schedule for Nutcracker that has yet to be determined, I'll be fairly busy.
I haven't given up the idea of being a personal trainer though.  It may take me a little longer to get there, but get there I will.  For now I'm focusing on getting all the general education classes over with.  The ones you don't want to take, that have nothing to do with your planned career, but you have to take anyway.  I guess I'm saving the best for last.
Next week I'll go back to posting health and fitness tips.

Another Goal For Life

Today is the fresh start of a new school year, and guess what? I'm actually excited!
This time last year I set out on the college path not sure where I was going or what I was doing.  I didn't even think I wanted to be there.  My only desire was to dance in a company.  Things are different now.  I know what I'm going after.
You can tell by the name of this blog that I'm interested in health and fitness.  I've decided I would love to be a personal trainer with my own business.  To accomplish that I have to take a certain amount of exercise classes, which shouldn't be a problem because I like to exercise.
I still haven't given up my dream of being in a company, however.  With my level of commitment rising at the dance studio it's going to take longer to finish college.  I'm not sure if I can start my exercise classes this semester.  I signed up for one anyway, and will use today's orientation to determine whether or not I'll be able to fit it in my schedule.  I hope I can.

Cooling Down

Cooling down after ballet class and before going home prevents injuries, while reducing the chance of next day soreness.
Going from one extreme to the next, such as sitting down immediately after a rigorous ballet class, can be dangerous.  A safe, gradual, decrease in the heart rate isn't allowed, and blood pools in the lower limbs.  The result is sore muscles, achy joints, and decreased stamina.  Obviously this interferes with your ability to dance your best.
An easy, short cool down should be relaxing.  Continue moving for at least five minutes, avoiding standing still or sitting down during this time frame after class.  Whatever you do, make sure the intensity is kept low.  You could walk around or repeat some moves done in class in a less strenuous way.  Once the heart rate has gone down you may sit to stretch, making an conscious effort to hit the muscles worked the hardest during class.  At this point be gentle and refrain from doing deep stretches, letting a minimum of one hour pass before indulging in those kind of stretches.
Warming up and cooling down play key roles in assisting the fight against injuries and staying in top shape.  Try to make both a part of your dance training.

Warming Up

Making an effort to arrive early for ballet class gives you the opportunity to warm up.
There are some convincing reasons to support why a dancer should bother with making this a habit.  The body will adapt to the exercises quicker.  This leads to ease of movement, better coordination, and allows for full flexibility sooner rather than later.  Injuries are also less likely to occur during activity when the body has been given a warning of what's in store for it.  I think all dancers will agree this is a great benefit.
It's important to realize that warming up doesn't mean stretching.  Both should be done before class, but warming up should proceed stretching.  A warm up involves moving around to elevate the temperature of the tissues.  The result of an effective warm up should include smoother use of joints and a raised pulse.  Only then is it safe to stretch.
Your warm up should be aerobic that doesn't last longer than five minutes.  You can also incorporate some modified moves that resemble what you'll be doing in class. Cluing the body into what you'll ask from it later on will make attempting those movements easier.  Focus on finding correct alignment and placement while warming up.  Use the warm up as a way to listen to your body.  Let it tell you what's happening on that particular day.  Things change in a short amount of time, and one area that was perfectly fine the day before might be tight the next.

Cooling down is just as beneficial as warming up.  My next post will be based on that topic.

Before Ballet Class Snacks

When I take class in the afternoon I almost always grab a snack beforehand.  When I don't, my grumbling stomach makes me regret it.  Ballet is several hours after lunch, and still a long ways from dinner.  I have to fuel up for the intense physical activity before me.
I try to eat something with protein.  Here are a few examples of before class snacks.

Nuts-I love almonds, pistachios, peanuts, and cashews.  They're filling, and a great source of protein.  I grab a handful for the car ride.

Banana Chips-These pieces of dried fruit became a preferred snack of mine when I first tasted them last summer during a camping trip.  I usually mix them with some nuts in a plastic bag.

Peanut Butter-This is my absolute favorite food!  When I don't have P.B. for lunch I enjoy it as an energy giving snack.  There are several ways to eat it.  I've spread it over celery, bananas, apples, and raisin toast.  When I've had a light lunch I'll cut up slices of banana to put on the toast, then drizzle honey it.  It's delicious!

Foot Care for Ballet Dancers

To survive dancing on pointe you must pay attention to the care of your feet.  I have to remember that as well.  Sometimes I forget to check the length of my toenails, or cover an area where a blister is forming.
Always make sure your toenails aren't too short or too long.  It's a good idea to give them a quick look everyday, and if you see any that need to be trimmed do so after a shower or bath.
Everyone has certain spots on their feet that are more likely to get blisters than others.  Cover them up with band-aids, toe tape, moleskin, or whatever works best for you.  This goes a long way in preventing blisters.  If you feel a blister start to develop while your dancing, take off your shoe and put some sort of protection there.  It's worth the effort, believe me.  There have been too many instances where I sensed a blister coming but didn't tend to it in time .
It's also smart to pad your pointe shoe.  Try to stay away from anything that's too thick or that will keep you from being able to feel the floor.  There is a wide variety of toe pads to choose from, but you can also stick with simple lambs wool or paper towels.

Proper Hydration

Adequate hydration is crucial if you wish to dance to the best of your abilities.  It not only boosts physical performance, but aids in concentration as well.
Dehydration can be dangerous, causing a lack of energy that could possibly lead to injury.  Loss of fluid happens when water is taken out of cells, which leads to the cells shrinking and ceasing to effectively provide energy.  This is more likely to occur when exercising, because physical activity creates sweat.
If your a dancer remember to bring water bottles to class.  This is a good habit to form for any type of exercise, whether it's running on the treadmill or lifting weights.  It's especially important to remember this now during these hot summer months.

Tight IT Bands

One of the many benefits of my ballet training is the flexibility I've gained from it.  Most parts of my body are limber, but that doesn't mean stiff areas are nonexistent.
Tight IT bands are common among people who are active, and I'm no different.  It's full name is iliotibial band, and it's found on the outer thigh, connecting the pelvis, lower, and upper leg. 
One of my Pointe magazines says ballet dancers can prevent this spot from tightening by limiting the use of turn-out to the hips.  Of course every ballet dancer knows it's only true turn-out if it comes from the hips, but I'm sure many dancers are like me and didn't realize they were using other body parts to achieve rotation.  I can't say I was completely ignorant of this technical flaw.  I was aware of it at times, but I was also hoping it had been corrected.  I think it's better now, but like everything else I'm not done striving to improve.
Until I find the feeling of properly rotating my hips to create honest turn-out, I'll add a few stretches designed to loosen this area to my regular routine.  Here is a link to a Website that gives more information on tight outer thighs, as well as a few stretches to prevent or cure the problem.

 http://findarticles.com/p/articles/mi_m0675/is_6_22/ai_n7578592/

Pointe magazine also suggests rolling the IT band over a foam roller.  That's something else I'll be trying.