Strength Training For Dancers

A couple of weeks ago Sunny and Mo started choreography for the new dance season.  The dance is gorgeous.  This choreographer is challenging them and it's a physical dance.  There are rolls and planks, ups and downs.  The girls look exhausted after they finish!

I watched their dances and it made me realize that they were seriously lacking in the strength department. 

Many people don't strength train for a bunch of (false) reasons.

1) Lifting weights will worsen your technique
--- It will actually help you prevent injuries and balance your muscles. 

2) You'll lose your flexibility.
--- As long as you continue to stretch, your flexibility will not suffer.

3) You'll get bulky. 
--- You have to work REALLY hard to get bulky. 

4) It increases your risk of injury
---When you strength train you strengthen muscles, tendons and ligaments. 
Stronger tendons & ligaments = protected bones


Added bonus:  Your moves will have more power. 


I have decided to start a strength training program for dancers. I haven't been able to find anyone anywhere that has a strength training program for dancers.  

Photo Shoot

I rarely ever brag about my girls.  But, this one time I have to.  Back in September Sunny and Mo had headshots done with a local photographer.  They came back a few days ago and they are amazing.  A-MAZE-ING!  I just wanted to share them with you.

The photographer was Miguel Emmanuelli and his website is http://www.miguelfornow.com/ 
You can follow him on Instagram HERE
Like him on Facebook HERE


Sunny

Mo

Group

Dance Mom Survival Guide

2 of my daughters dance.

And if any of your kids dance then you know, recital time is here.  Recitals mean many things, makeup, hair, costumes, finding things for your kids to do backstage.  I've put together a simple recital guide.  Let's start from the top down.

Hair
I suck at hair. I'm horrible at it.  One of the best tips I recently received was to wet your daughter's hair before putting it in a ponytail.  I personally don't like the doughnut bun makers but, many people swear by them.  Pack extra hair supplies for backstage

Make-up
Unless you are told to buy a certain brand, I suggest getting it at the dollar store.  I get the girls' there.  They have  lipstick, eye shadow, blush, everything.  It's especially a great idea if you're only going to use it for recitals.  Make sure to pack extra for backstage, especially lipstick.

Costumes
Invest in a garment bag,  They make actually sell them at the dollar store too.  Put all your costumes on hangers and then put all the accessories (hair pieces, tights, etc) in a bag with the class labeled on it.  If you child has multiple dances a nude camisole leotard is a good idea.  This way they don't have to get completely naked when they change costumes.  

Shoes
Make sure they are clean.  I normally throw the ballet shoes in the washer.  (My girls' are canvas.  Do NOT do this with leather ballet shoes.)  Double check before you leave the house they have have 2 of each of their shoes.  We dump out dance bags and repack them before we leave.

I think that's everything to do with hair, makeup and costumes.  Your studio should give you a list of necessary supplies but, if I forgot anything let me know in the comments!

Now onto backstage stuff.  These tips will make the backstage moms SUPER happy.  I know that it would make me happy if all parents did this.  

Pack your kid some snacks and something to do.  Does your child have food allergies?  Let the backstage mom know!  Kids share snacks.  

Snack tips:

• Nothing sticky
• Nothing gooey
• Nothing messy
• Nothing greasy,  
• No colored drinks.  

Sunny and Mo have pretzels, crackers and water.  I don't pack chips (greasy fingers + expensive costumes = NO GOOD), or fruit snacks (if someone sits on it, it'll stick to their butt and be really hard to get off), or juice (juice = stains).  It's only 3ish hours.  If they can't survive on water and a couple snacks for that long then there's something wrong.  

Some other good options would be:

• Rice cakes
• Pumpkin seeds
• Popcorn (unbuttered)
• Hard granola bars

My best piece of advice if you're a backstage mom?  Chill out.  Clear your mind of anything that might bother or upset you.  The dressing rooms of recitals are loud, crazy, chaotic, and hectic.  I like to do my workout in the morning before the show and forget about everything that is weighing on my mind.

The most important thing tho?  Let your kids know that you're proud of them, let them know how well they did (even if they messed up), and show that you are their biggest supporter.  They will be nervous and possibly scared.  Before her first dance she told me that she wanted to go home and she didn't want to be there anymore.  Reassure them that everything will be okay.  

I'm a Ballerina!

Isn't Mo pretty?

Little known fact about me:  I'm dance obsessed.  I still have a tiny part {okay, a big part shoved into a tiny space}, that dreams of becoming a Rockette.

Honestly, I think we all have some "silly" dream that we envision coming true, even if we don't chase it.  For me, obviously, that dream is to dance.

I danced for almost 10 years when I was growing up.  I did ballet, tap, jazz, and acro.  I picked it back up when Kaylee was 4.  I did ballet, pointe, tap, and jazz.  

When one of the teachers at Sunny and Mo's dance studio told me that they were going to start an adult ballet class I jumped on it.  From 5:30-6:30 on Tuesdays you can no find me at the dance studio.  Ballet for adults is not as strict as ballet for the younger kids.  Leotards and tights are optional.  Instead, you are allowed to wear whatever you can move comfortably in.  I normally wear leggings and a tank top {even though, there's a small part of me that wouldn't mind slipping into the traditional ballerina uniform.}

You don't have to be dance obsessed, or have danced when you were a kid to enjoy the benefits of ballet, or any style of dance for that matter.  

Health benefits

• Boosts memory -- May help prevent you from developing dementia
• Improve flexibility
• Relieve stress
• Helps get rid of depression -- Studies have shown that it reduces depression and increases vitality
• Improves heart health
• Weight loss
• Better balance
• Improves  flexibility, balance, agility and coordination
• Strengthen and tone core muscles
• Engages all muscles of the lower body, abs, hips, quads, glutes, hamstrings, calves, and even your feet

The benefits for children aren't much different from adults.  I have listed them below.  

Benefits in younger children

• They learn to follow instructions;
• They gain a sense of discipline through learning new positions and steps;
• They learn co-ordination, balance and how to control their bodies in motion;
• They are active and getting daily exercise;
• They become comfortable performing before groups;

Benefits in older children

• They develop long, lean and strong muscles from the practice of ballet
• They gain a sense of self-confidence and pride in their bodies and what they can accomplish
• They learn how to work to get what they want out of their performance
• The skills learned in ballet are useful for other forms of dancing like tap or jazz if they want to take that up later
• They learn about proper nutrition to keep their bodies in shape so they can dance

Are you a dancer?  Did you dance in the past?  What is your "silly" dream?  Let me know!