I can’t count the number of times I’ve painstakingly stitched shut a hole in my tights to keep from buying a new pair, or used a toothpick to scrape the last of the lip stain out of its tube and get one more use. I’ve literally worn shoes through to the floor because each pair is £200.

There’s no way to sugarcoat it: dance is expensive. Between the hours in the studio, athletic wear that actually holds up, speciality shoes, and competition fees, the monthly bill can climb pretty high. And considering that most dancers live and breathe their craft, it might seem obvious to try and offset these costs on gift-giving occasions.

Helpful as it may be, sometimes it can be tiring to constantly receive pigeonholed gifts. A dancer can only have so many ballerina Christmas ornaments before it’s too much.

If you still want to support your dancer’s, considering the following options for gifts as they are sure to you get in you their good graces without making you a dull-gift offender.

Tools

Like any other craft, dancers have tools they use to elevate their trade. Any of the following would be enviable additions to a studio bag:

Hair Accessories

It goes without saying that a dancer can never have too many hair ties, bun nets or hairpins. So get your dancers a collection of hair accessories to make sure they are fully prepared for another year full of endless dance rehearsals. Click here to shop First Positions range of Hair Accessories.

High-End Makeup and Accessories

Most dancers require makeup for their performances, and a lot of us stick to drugstore brands — not because we prefer them, but because they’re more affordable than luxury lines. Give a dancer make-up they wouldn’t treat themselves to, or buy brushes and brush cleaner to make the process that much more enjoyable.

Bluetooth Headphones or Speaker

There’s always going to be times a dancer needs to practice and doesn’t have control of the stereo. Bluetooth headphones designed for athletes (to stay in place) work around practicing in a busy studio, and speakers are ideal for impromptu practice sessions and dance parties, whichever happens to arise.

Self-Care

A dancer’s body is the most important tool of the trade, but long studio hours and physically taxing rehearsals can leave their mark. Give your dancer the gift of quiet time and some personal pampering to make them feel ready to conquer whatever combination comes next.

Spa Day Essentials

For the perfect at-home spa day, gather a few items to create an indulgent experience. Look for scented candles with calming aromas, epsom salts or bath oils, essential oils for tension and muscle soreness, and exfoliating gloves.

Massage

An at-home spa day is great, but relaxing and letting someone work away all that extra muscle tension is even more amazing. Check chiropractic or physical therapy offices for massage therapists trained to work with athletes.

Excessively Comfy Shoes

There may be no better feeling than taking off dance shoes after several hours of practice and stepping into a cushioned slice of heaven in the form of a shoe. Memory foam flip-flops or hard-soled (but still fluffy) slippers are my favourite post-practice footwear, depending on the season.

Celebration

Dancers wouldn’t spend so much time in the studio learning how to turn five times in a row if we didn’t love our craft. There is so much dedication and expression dripping from every dancer that they deserve to be celebrated.

Photoshoot or Photobook

Dancing is such an aesthetic pastime that every dancer I’ve ever known has coveted pictures of their favourite routines, poses, and shows. Gifting a photoshoot allows your dancer to capture the movements that mean the most to them in an artistic way. Similarly, a photo book of pictures you’ve snapped throughout their dance journey creates memories that are guaranteed to be treasured.

Custom Journal

Finding a simple, elegant journal or having one embossed for your dancer will give them a place to keep all their lesson notes, choreography ideas, and practice checklists. Bonus points for a mix of paper types — I use lined, grid, and blank pages in my journal! First Position stock a range of stationery and books perfect for little dancers. Click here to shop now.

Private Lessons

We all have idols in the dance world, along with those teachers we love but can’t afford. Find out who your dancers love, and get them some one-on-one time with their favourite instructors.

Freedom

Cost can be a limiting factor for dancers trying to achieve performance or competition goals. Similarly, getting typecast as a dancer can cast a shadow over other goals. Sometimes, dancers need a little help to move towards one or the other.

International Training

I’m not suggesting you splurge on an all-inclusive overseas trip, but if your dancer has their eye set on training in another country, touring academies, auditioning, or joining a troupe with international dates, there are a lot of options. Helping out with fees for things like a performer’s visa or audition fees can help lighten the load.

Domestic Travel

Offering to help with travel expenses like hotel rooms, food, or airfare while your dancer is touring prospective colleges or going on an audition circuit can help open doors to opportunities that may not be available in your geographic area. Airline flash sales can be super helpful here.

Anything But Dance

Yes, those of us who live in a dance world do so willingly and at the expense of many other aspects of a normal human life. However, that doesn’t mean that dancers are all we are. Sometimes the greatest gift is to come home from a 4-hour tech rehearsal and just let dance go. Nurturing the option to be something other than a dancer will be an amazing gift. Especially to a teen dancer who may not pursue dance after school.

These gift ideas can be leveraged for much more than just the Christmas holidays, and with proper planning, you should be set for the next 5-10 years of gifts for your dancer! Let us know how your perfect present goes over.

Improvisation, the dreaded word that makes dancer’s panic! Dance improvisation involves the process of spontaneously creating movement to music with no choreography.
Fear crosses the faces of dancers at the mention of this word so if you are one who understands this apprehension, here are some tips on how to ease your mind and make you feel confident with improvisation.

1) Spell out your name

When I was younger, I dreaded improvisation, whether it was by myself or in a group. I was tired of feeling this way so, I asked my teacher how I can feel more confident dancing without choreography. What she told me will stick with me forever because it was clever and it works! She told me to spell out my name with my body. Simply move your body and use the dance space around you in a way that to you, feels like your name is being spelled out.

2) Take a class

I took a number of classes that were focused solely on improvisation and they really made me step out of my comfort zone. You will be provided with more tips on how to be comfortable with improvising.

3) Don’t Stress!

With all eyes on your improvisation can be daunting, so keep in mind that your fellow dancers are more than likely as nervous as you. So relax and have fun with it. Improv is all about being spontaneous and it gives you the chance to focus on how the music makes you feel. In order to execute movements which flow well together, you need to concentrate solely on what your body is doing. Block out whatever is going on around you and just dance.

4) Be in the Moment

Improv does not mean you have to constantly be in motion, take a second to just breathe every now and then. If you feel as though you are lost and don’t know what to do next, be still. Take a breath, listen to the music, and move in whatever way your heart desires.

5) Practice on alone first

Before showing off your improv in front of an audience, practice it on your own first. This will allow you to grow more confident in your ability to dance impromptu. Find an empty spot where you can play music and dance without feeling intimidated by other eyes on you. Once you feel more self-assured, take the next step and improv in front of an audience.

6) Stick to the basics

Less is more. With improvisation, it is important to remember that not every motion has to be something totally unique. Sticking to simple movements will take you far. Keep in mind though, those simple movements still need to be strong and have energy.

Final notes:
You never know when a choreographer will ask you to improv, so it is better to get more comfortable with it now. If you are apprehensive about your dancing skills, do not let the people around you know. If you appear confident, you will have a better chance of impressing those watching you. Improvisation is not about being perfect, so make mistakes and base your next step off of that.

I hope you all enjoyed this post! Remember that you are all beautiful dancers so just have fun with it.

Written by-Madeleine O’Connell

Dancers have, arguably, some of the most challenging physical requirements of any athletic activity. As standards become more stringent, you push harder and farther to make the cut, often at the expense of your own body.

More than half of all dancers will experience an injury at some point during their training. Due to the already high injury rate, many studios warn against, or outright ban, physical activities outside of dance. Dancers are also discouraged from activities that may negatively impact the specialized skills required for dance, or that may create an unwanted aesthetic.

However, with dancers confined strictly to dance classes, injuries become more likely as muscles may develop disproportionately, and aerobic endurance may not be high enough to complete physically demanding movements without fatigue.

Enter cross-training, which is the idea that you can perform other athletic activities outside of your primary training focus and still see results. In fact, your dancing may even benefit.

Cross-training, if done correctly, can combat overtraining injuries, build strength and endurance, and combat mental burnout among dancers. Adding exercise outside of the studio can also help you grow as a dancer by increasing your athletic abilities! The key is to understand what you’re doing, why you’re doing it, and to always, always, always listen to your body.

Types of Cross-Training

Choosing cross-training activities might be the hardest part of starting a new exercise plan, but there a few things to keep in mind.

First, choose an activity that has a low risk of injury. Remember, you’re cross-training to make yourself stronger and less prone to injury. Inadvertently benching yourself is not the goal!

Second, focus on activities that will increase your athleticism. One of the major goals of cross-training is to build skills that will help you dancing. Look for activities that encourage joint strength, aerobic and muscular endurance, core strength, or flexibility.

Finally, while form is always important no matter what exercise you do, pick a cross-training activity with a mild learning curve or relatively intuitive form. Again, the idea is to supplement your dancing, not become a master of a whole new activity.

So what do good cross-training activities look like for dancers? I’ve collected a few of the most popular choices for professionals and amateurs alike:

● Swimming provides low-impact aerobic activity and is great for cardiovascular health. Doing drills with kickboards can focus on specific parts of the leg and core, while complete strokes offer a workout for the shoulders and back as well.

● Water aerobics have similar benefits to swimming, but without having to hold your breath. You’re receiving a muscular endurance workout with low joint impact by performing a series of popular water exercises while partially submerged in a pool.

● Running increases aerobic stamina as well as the endurance of the leg muscles. It’s definitely high impact, but when performed with appropriate technique, the force on the joints is less than landing some dance leaps.

● Yoga focuses on core strength, balance, and flexibility — all pillars for a strong, athletic dancer. There are also mental and emotional benefits associated with yoga, which will help combat burnout in dancers.

● Pilates provides focus on body alignment, core strength, and deliberateness within movements. For those who want to focus on control and flexibility in their movements, Pilates is a natural choice.

● Weight training can be leveraged to increase muscular endurance and promote joint strength. Often, dancers are afraid of creating bulky physiques, but if the right plan is chosen, the deliberate, weight-bearing movements can create stronger joints and muscles.

Cross-Training for Injuries

Having other exercises to fall back on is incredibly beneficial for dancers who are rehabbing an injury and don’t want to fall behind in their training. While stress fractures, strains, and back pain can limit your ability to dance, your coordination and fitness don’t have to suffer.

Aquatic exercises, like those listed above, can help keep cardiovascular fitness up. Stress on injuries is reduced as water activities have little-to-no weight-bearing components. Additionally, performing exercises in warm or hot water can be therapeutic for injuries.

Yoga and Pilates both offer an emphasis on flexibility and core strength, which is a foundation for full-body health. A weak core can lead to a myriad of problems, and if you’re already out with an injury, letting your core lapse can make the road back to class even longer. Both disciplines are also highly modifiable to a student’s needs.

Consider yoga in particular for managing injuries that have seemingly come and gone. The gentle movement can continue to increase flexibility and strength of stabilizing muscles around joints that are still playing catch up. Additionally, yoga has been shown to be effective in managing chronic pain that may result from previous injuries.

Tips for Cross-Training

Work With a Professional

At least at first, it benefits you to have a physical therapist or personal trainer on your side. They can help you come up with a plan that will work best for you and your goals. Asking for guidance is especially important if you’re cross-training to rehab an injury.

Do It Right

Make sure you learn the correct form and use all the necessary equipment. If you’re running, get great shoes. We all know how important a dancer’s feet are! If you’re lifting, use correct weight and learn the appropriate motion. The same goes for Pilates, yoga, or any other new movement. This is where having a professional can really come in handy — they’ll train you how to do it right!

Be Transparent

We’ve already established that many studios frown on activities outside of dance. While it’s slowly becoming more accepted, there’s still a stigma attached. Don’t hide your additional training from your coach. If this is a decision you’ve made for yourself, you probably didn’t make it lightly. Who knows, your coach may even have suggestions for your training!

Listen to Your Body

This is indescribably important. As dancers, we are taught that hard work, perseverance, and pushing through some discomfort are necessary attributes for success. While cross-training will not be easy, you should absolutely listen to what your body needs. New exercises should not lead to pain or injury. If they are, you need to reevaluate your training plan.

By Ally Robinson

Ally is a competitive Ballroom and Latin dancer from the Pacific Northwest. Her late start to dance was aided by a lifetime of athletic pursuits and her studies in kinesiology. One of her passions is making health and fitness accessible to anyone, which is demonstrated in the group classes she teaches and articles she writes.

Dancing for many can take over your life. Depending on what type of dancing and the frequency you practice or perform, it can take a toll - not only your shoes, but your feet and muscles. As a result it is important that dancers have strong legs and feet. Therefore stretching, in addition to diet and hydration, is one of the best things you can do as a dancer to keep your feet in tip-top shape.

Stretching after dancing helps alleviate pain, create flexibility and prevent damage. Stretching is simple yet effective. It is best to sit and use your hands for foot stretches and not your body weight which can cause too much stress. Always use caution when applying pressure or pushing your foot in these stretches. If you experience sharp or consistent pain while trying to complete any of these, you should schedule a visit with a podiatrist.

Figure “4” Stretch

This stretch can be easily done anywhere. Sit on the floor and bend your leg over the other thigh to create what looks like a “4.” Relax your foot and your Achilles tendon. Hold your heel in one hand and with your other hand, place it on the top of your foot over your toes, and gently pull them back, feeling the stretch at the top. It is easy, effective, and will help with soreness as well as flexibility.

Push Stretch

This stretch is also beneficial after a good dance session. You will need to sit on the floor and make the “4” with your legs again. This time take your hand that is on the same side as the bent leg and put it under your foot and hold it, with your hand on top of your foot.

The other hand can then be used on the top of your toes to “pull” your toes to your body. The arm that your foot is cradled against should be pushed out, but carefully. At the same time, your other hand should be pulling your toes/the bottom half of your foot towards you. Your arms shouldn’t move as you try this push-and-pull method simultaneously and only use enough pressure that feels good, not so much that it causes any pain.

Finishing your session with some stretching will help the already warm muscles gain some flexibility, which can help prevent injury. Strength exercises also will help your feet remain strong, so you can continue to dance.

Author

Sarah writes for Kicks Choice, a blog about foot and leg health. Her goal is to raise awareness on the value of maintaining health and strength.

Are you struggling to find enough time to pursue your passion for dance and stay on top of your school work? Being a student is a handful of work on its own. You constantly have to juggle between homework, tests, exams, projects, presentations and a lot more. Being a student and a dancer, you also have practice added into the mix. If you are dedicated to your art, but don't want to miss out on academics, here are 4 simple tips to help you balance your dance and school life:

Plan Your Day in Advance

Dance on its own teaches you a lot about discipline which proves to be extremely helpful when it comes to planning your daily schedule. Structure you day very carefully, find out what time of the day you can study better and schedule your classes and practice sessions accordingly. Use a planner or a scheduling app to help you remember everything that you have going on.

Find Ways to Enhance Your Time Management

One way of managing your study time around your practice schedule is by picking classes around it. You can take all of your classes in the beginning of the day, leaving the rest of the day for practice. Online classes provide you with the freedom to adjust your schedule without having to compromise on practice hours.

Be True to Yourself

Set targets for yourself in order to be able to measure how effective your planning is so you can make changes wherever necessary. And while you are constantly told to push yourself to achieve the best possible results, remember to set realistic goals for yourself after fulfilling understanding your capabilities. Don't push yourself to hard!

Give Yourself Some Time Off

While developing your work and practice schedule, be sure to leave some time out for you to rest and rejuvenate. While dance is what you must be most passionate about, take some time out to pursue a fun hobby so you get that much needed break from time to time.

Don't forget about your nutritional needs while juggling work and dance. As a dancer and as a student, you must ensure you eat well and get enough rest. Lastly, take pride in all that you have achieved so far and use that as your motivation to achieve your dream goal!

About Author: Making education simple and easy to comprehend is Dana Jandhyala's forte. She's had a long career as an educator where she has taught in several different schools and institutes in multiple countries. Today, she helps students with personalized online tutorials by MySchoolPage that help make concepts easy to understand, making learning fast and fun. She writes to help students study better, and to coach parents so they can facilitate the success of their children

Why Dancers Should Never Miss These 5 Healthy Drinks

Dancing requires a lot of energy and the best way to boost your energy levels is to stay hydrated. According to The National Academies Press, people who are physically active such as dancers must have a higher intake of water or fluids to prevent dehydration and its consequences. Since there is a huge loss of water from the body when dancing, especially in hot environments, it is essential to drink more fluids. Here are 5 best drinks every dancer should have to boost their energy level.

1. Lemon Water

Well, lemon water is one of the best beverages for dancers. Sipping small amounts of lemon water before, during and after a session may help in keeping your body hydrated. Packed with vitamin C, it elevates your energy levels keeping you active for longer. The natural acid in lemon is similar to the acid present in the stomach that aids breakdown of food and promotes digestion. It keeps your system clean so that you concentrate more on dancing than on health issues.

According to UF Health Podcast, everyone must consume lemon water whenever they have an access to the miracle fruit. Just squeeze a freshly cut lemon to a glass of water and drink it whenever you feel thirsty. If you do not like drinking plain water, lemon water can be a refreshing drink to add to your list.

2. Herbal Tea/ Green Tea

Herbal teas are made using beneficial herbs and usually lack the caffeine content. Dancers who often find themselves having muscle stiffness and aches due to rigorous and continuous dancing must consume mint tea after the dance sessions for complete relaxation. Being an antispasmodic, mint may reduce aches by relieving soreness and stiffness. It also aids digestion.

Green tea has a high concentration of antioxidants that help in maintaining a great body for dancing. Having zero calories, it can easily hydrate the body without adding any weight. It supports endurance and may help a dancer in building strength and stamina. Consume a cup of green tea before a dancing session for an unending boost of energy. When consumed after the dance, it relaxes and revitalizes the body while making up for the lost water levels.

3. Infused Water

Infused water is a great way to keep your body hydrated during and after your dance sessions. The added flavors of a natural fruit make the water easier to drink without adding many calories. The Harvard T. H. Chan School Of Public Health lists infused water as one of the healthiest drinks to consume to keep your body hydrated.

Instead of buying pricey water that are artificially flavored, you can make your very own infused water that is healthy and safe for consumption. All you need is a fruit infuser water bottle that can quickly provide you flavored water minus the harmful elements and sugars present in store-bought flavored water. Just fill up the bottle with water and put some slices of your favorite fruit in the fruiting chamber. The goodness of the fruit will slowly infuse with the water without any mess and you can conveniently carry it to your dance classes.

4. Fresh Fruit Juices

Fresh fruit juices are another great choice for a post dance session. It not only replaces the lost water but also replenishes the glucose levels. It revitalizes the body by adding the lost nutrients. You can easily make your own fresh juices or buy it from a store. Make sure you do not buy a product with added sugar as it may lead to increased weight and make you unfit. It is always best to make your own fruit juices with the fruits you like for a refreshing drink.

Down some fresh orange juice after your dancing sessions. It contains a huge amount of powerful antioxidants that reduce oxidative stress. It strengthens your immune system and protects you against diseases for a better dance performance. Having a glass of beetroot juice just before your dance session is also considered great for increasing your strength and stamina. It eliminates fatigue and maintains high energy levels.

5. Milk

Milk is highly advantageous for dancers as it helps in maintaining a good bone health while increasing your fluid intake. It reduces stress fractures in dancers while reducing other common injuries that may occur due to weak bones. The high amount of calcium present in the milk may offer stronger bones which are essential for various dance moves. Besides, milk also contains vitamins and phosphorus that helps in strengthening the bones.

According to a publication in Dance Informa, dancers can choose from a variety of milk starting from cows to soy and even almond for maintaining a good health. Dancers also need to supplement their protein levels that can be easily obtained from milk. Cow's milk contains a good amount of protein, calcium as well as vitamin D and phosphorus beneficial for increasing bone strength. Almond milk is also a good source of calcium and is a low calories alternative for dancers. Make sure you consume unsweetened almond milk to minimize your calorie intake.

Summed Up

As a dancer, you are required to continuously perform at the top of your abilities, for which you need proper nutrition and hydration to fuel your body. Therefore, choosing the right food and fluids may make a big difference and help you achieve your goals. These 5 drinks are a healthy alternative to store bought drinks or just plain water. Having a sip every now and then will compensate the lost water to reduce fatigue and help you perform better every time.

By Amelia Johnson
Amelia is a writer/editor with an endless passion for bringing a lot of useful and trustworthy information to the community. She founded stayhealthyways.com, a blog dedicated to sharing quality articles related to health, nutrition, fitness, and beauty. As a typical introvert, Amelia is a perfectionist in work. At times of leisure, she reads, listens to music, chats with some close friends and walks with her pet.

They say beauty is in the eye of the beholder.

Almost all of us want to look good. We want to create a positive impression so we spend lots of time and resources in ensuring that we are presentable all the time. We buy great products for our hair and skin. We book appointments to dermatologists and hair specialists to look flawless and immaculate. We eat healthy foods to have a toned body and great complexion.

But did you know that doing regular exercise can also help you achieve an ethereal look?
Exercise, aside from its proven benefits when it comes to our health, can also help improve our physical appearance.

Here’s how a regular dose of exercise can make you look gorgeous.

1. Smoother, More Radiant Skin

Whilst, famous brands of lotions, cream and moisturizer can give you a fresh and younger-looking complexion, some of us don’t have enough resources to buy these products. Exercise, on the other hand, is the easiest and cheapest way of achieving a smooth and radiant skin.

Instead of booking an appointment for facial treatments, spend at least 30 minutes of breaking a sweat instead. Both deliver the same result to our skin, but the latter clearly benefits our pocket. Sweat expels trapped oil and dirt when our pores dilate.

A few minutes of exercise opens up the tiny arteries in your skin, allowing more blood to reach the surface of our skin and deliver the nutrients to heal our skin from pollutants and damage from the sun. These nutrients also boost the production of collagen which prevents wrinkles.

2. Less Stress and Anxiety

Stress and anxiety can make us look older than our age. When we’re constantly frowning due to these negative feelings, wrinkles and fine line are formed on our faces.

It is pricey to have Botox or other kinds of treatments to remove those wrinkles and fine lines.

Why don’t you try the free yet effective way instead?

Exercise does not only give health benefits, it is also a proven method of reducing stress and anxiety. When we perform a physical activity, endorphins – chemicals in the brain that act as natural painkillers – are produced. This improves our quality of sleep which in turn lowers down your stress and anxiety level.

Regular physical activity, even just a 10-minute walk, can elevate a person’s mood. Plus, people who do regular exercise can cope with stress better than those who don’t.
When you’re in a happy perspective since you are able to manage your stress and anxiety well, it radiates to your face and gives you a natural glow.

3. Reduces Cellulite

Models that are always featured on the cover of fashion magazine possess a toned and perfect body. You can hardly see any cellulite in them. Makes you wonder if they are superhuman that has a super power of automatically wiping off their cellulites.

Well, it turns out that you don’t need a super power to eliminate, or at least, reduce your cellulite. Having a regular workout routine can help you say good riddance to those dimply stuffs in your body.

Exercise on a rowing machine can help you stay healthy and cellulite-free. Aside from this, try on these exercise steps to reduce or get rid of your cellulite:

• Squats

• Side and Elevated Lunge

• Resistance band alternating glute squeeze

• Resistance band butt blaster

• Single leg hamstring bridge

When you look at yourself in the mirror and you’re satisfied with what you see, you feel good about yourself and you carry that self-confidence. Everyone is attracted to someone that is confident.

4. More Restful Sleep

When you don’t have enough sleep, not only do you feel tired and cranky but you also feel unattractive. Not getting enough sleep obviously affects your productivity but it also has a negative effect on your hair and skin.

Whilst we all have the intention to get a good night sleep, there are a lot of distractions that keep us from getting the much-needed quality sleep – such as gadgets, stress, noise, etc.

A regular workout routine can help you get the shut-eye that you deserve.

Did you know that even as little as 10 minutes of aerobic exercise can tremendously increase your quality of sleep?

Having a physical activity during the day will results in a peaceful sleep at night. Consequently, it is more likely that you will wake up to a glowing and beautiful you in the morning.

5. Detoxifies Skin

Cleansing our body from food waste, environmental pollutants, harmful bacteria, poisons and other substance can improve your health and appearance.

While others try on popular detox methods such as detox foods and juices, another effective way of detox is exercise.

When we move during an exercise routine, we give our body the opportunity to stretch, breath, sweat and circulate. Exercise helps our internal organs to eliminate wastes and toxins.

You don’t need to empty your savings account just to be beautiful. Start living an active and healthy lifestyle and reap its benefits. With constant exercise, feel good inside and outside.

Author: Scott Murphy
Scott Murphy is a writer who loves to write articles on various topics such as health, fitness, exercise etc. With a passion for sport over the last 20 years, Scott is a regular contributor to allrowers.com, a site offering reviews, workouts, industry news and education about the benefits of rowing and regular exercise.

Yes, this is a broad topic to cover as there are many forms of dance, but in general, I feel the points mentioned below are contributing factors on why a Dancer plateaus. My name is Bianca Michel and I have been dancing for a total of 12 years. From Belly Dance, Hip-hop, Bachata and Latin Ballroom; I’ve been able to gather information on this topic regardless of the type of dance that you may do.

Whether you’re new to dance or do it professionally; there are several reasons why you aren’t growing as a dancer.

1) You Stopped Training!

This may be an obvious one for some, but believe it or not, others tend to neglect this important topic; you NEED to continue practicing! All the best dancers do. I’ve met several dancers that were stuck in their comfort zone, and couldn’t graduate from simple patterns and routines to more advanced techniques that would elevate them as a dancer.

Technique training is imperative to a dancers growth, and one must continue to practice this. This sets them apart from other dancers who look good on the outside, but when it comes to partner work, they lack fluidity or connection. The technique is everything, and you need to practice; not just until you get it right, but until you don’t get it wrong!

2) You Aren’t Exploring Other Styles of Dance in your Training

Bachata Fusion, Salsa Fusion, Tango pop, Hiplet, all of these are combinations of classic dances, with a modern twist that were pioneered by professionals in their respected industries. They went viral because of their innovation, and these pro’s soared with their careers.

Even classically trained dancers will learn how to dance Hip-hop, or more “Modern” styles of dance in order to loosen up and adapt musicality. Pro Bachata dancers have taken up tap dancing and have implemented some of the footwork into their own style of dance.

Nowadays you’ll see a lot of fusions. It’s important to learn different styles of dance so that you can continue to grow as a dancer.

3) You Aren’t Working Out!

Going to the gym is also important. Being in physical shape isn’t just about looking good, but being conditioned to dance for hours. Obviously, feeling good plays a part in your confidence, which transfers to your dancing, and makes you look like an overall better dance. However, that shouldn’t be the focus. There are a lot of exercises that work specific muscles of your body to help you flow easier through certain dance moves. For example, in Latin ballroom, there’s an advanced move that requires the lady to do a split while her partner allows her to do “solo” shines. She requires little to no help from her partner; does the split and bounces back up, and continues dancing. That’s all muscle and strength from her part to be able to make that happen.
So to make a long story short, don’t skip on leg day!

4) You are Not Eating Properly!

Depending on the style of dancing you’re doing. You can burn anywhere from 250-450 calories per hour! Which means if you aren’t properly nourished, or drink enough water; you will hurt yourself as a dancer.

Have you ever felt like a zombie, or “foggy” during practice? That’s because your body needs proper fuel in order to continue to exhaust energy. Some dancers practice for 6 hours +, that’s a lot of work you’re asking your body to do. Feeding it correctly is important; otherwise, your practice is causing damage.

5) You Aren’t Taking Supplements

Although this also falls under the category of eating properly, it’s listed separately because there are vitamins one should take that you wouldn’t get enough of from a proper diet. Vitamin D, Collagen, and protein powders are going to help with your muscles and joints. As dancers, your body needs specific vitamins in order to prevent you from future problems that may arise from dancing. Excessive exercise, without proper supplementation, will result in muscle and joint exhaustion. So stock up on your vitamins!

6) You’re not stretching.

This goes without saying; stretching is important! Flexibility is vital! keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That’s why when you skip a day of stretching, it’s like you skipped a week.

Stretching is not just so you can do a fancy split, but so your muscles stay healthy; allowing you to dance at the best of your ability.

Conclusion

Of course, there are variations to the information provided above, but overall, if you stick to these simple rules. You will continue to grow as!

Bianca Michel

Dancing is a labor of love. But, some days, all you want to do is be at home in sweatpants with a tea infuser steeping in a mug of hot water and a book in your lap.

Dancing, especially ballet, has many impacts (beneficial and detrimental) on the body. It’s an aerobic exercise that can help with weight control and cardiovascular health. It also increases core strength which improves your balance, coordination, and posture.

To dance, you need to take care of yourself mentally and physically, which is why treating your body after a long day of dancing is important. To give you some ideas, we’ve compiled a list of 8 ways to relax after dancing.

Have a Snack

If you dance all day, you have hopefully been snacking along the way to provide fuel for your muscles. Pick snacks that are portable and don’t mind being tossed around in your bag with a water bottle, shoes, tea infuser, and anything else you might need during the day.

Eating after any rigorous workout is helpful in preventing muscle soreness, and promoting muscle repair and growth. To maximize these results, you should eat within 40 minutes after exercise and eat a 4 to 1 carb to protein ratio.

Take Care of Your Skin

Humans sweat primarily to regulate body temperature. There are many benefits to sweating, including opening up pores and expelling toxins from the body.

However, as you sweat out those toxins, it’s important to wipe them away from your pores before they shrink again, trapping the dirt inside. Between dance lessons, you should wash your skin with a mild cleanser or facial wipes.

Furthermore, after a long dance session, pamper your skin with a scrub, herbal bath soak and or a facial mask. If you have cucumbers, put two on ice to chill and place on your eyes for a refreshing moment.

Stretch

Just as stretching is important to a dancer’s warm up, it’s equally as important for the cool-down. Spend about 10-15 minutes stretching to cool down your body properly.
To work out larger knots, try using a foam roller. The repetitive nature of dance overworks a dancer's muscles, causing them to tighten. You can use a foam roller on virtually every part of your body, but do avoid your joints.

Another great trick is using a tennis ball to relieve tension in the arches of your feet. It’s like a mini foam roller for your feet!

Always Have Ice on Hand

If you feel any particularly tender spots after stretching, ice is probably the way to go. You never know when you might need to treat an injury or overworked muscle, so always having ice in your freezer will save you a trip to the store.

Freezing water in paper cups, frozen sports packs, and bags of frozen peas will all get the job done when you need to ice your muscles.

Relax Your Scalp

For many dancers, getting their hair out of a tight bun is one of the first things they do after their workout. Having your hair tied in the same way all day can be uncomfortable for many people and can even create a feeling of stiffness in the hair follicles.

After you’ve taken out all your hair accessories, give your scalp a massage to loosen muscle tightness. If you’re planning on getting in the shower, run warm water over your head to reduce muscle tension in your scalp.

Heat Treatment

Speaking of a shower, a hot shower or bath is a great way to relax your muscles after a long day in the studio. If you’re feeling extra luxurious, treat yourself to a bubble bath or dissolving shower tablet as you soak away your tension.

If you have easy access, sitting in a steam room or sauna can also help relieve built-up tension in your muscles. Just remember to shower after!

Drink Tea

Like dance, there are many different types of teas. They can give us a boost (black tea), heal us (green tea, peppermint tea), or relax us (chamomile tea). In the evening, you’ll want to stick to chamomile, hibiscus, or rooibos due to their low caffeine levels.

At the end of a long day of dancing, nothing’s better than to curl up with your best tea infuser steeping in a mug and your favourite show on Netflix. A tea infuser is a great tool because it allows the tea leaves to bloom more, providing a deeper flavour in your tea. They’re also highly portable and easy to clean.

Practice Mindfulness

Mindfulness is the ability to be mentally present in a current moment to internal and external environments. The key of mindfulness is not to be reactive to what you’re observing, but rather to simply observe what’s going on.

You can practice mindfulness anywhere you are and for as short or as long as you like. Some people prefer guided mindfulness exercises, and you can find tons of apps to help you along.

In conclusion, relaxing is absolutely essential to any routine. It’s all about balance. From foam roller to your best tea infuser, be mindful in the importance of relaxation and be sure to include relaxing into your regime.

Written by Sonya Writing

It goes without saying that in order to have success as a dancer, nutrition is an integral part of your routine that matters just as much as any other aspect of training. The agility, grace and balance of those at the top of the industry has been forged not just through hours of practice, but also in the kitchen which provides the fuel the body needs for peak performance.

We’ve previously looked at some dietary options to cut back on fat whilst gaining lean muscle, and there’s multiple routes to achieving the same goal. An option that is proving increasingly popular with both dancers and with athletes from around the world, is the complete removal of meat from one’s diet. This might initially sound like a crazy decision given the quantity of protein meat provides us with, but there are actually plenty of alternatives to aid your transition and sculpt your body the way you want it.

Quorn

If you’ve ever browsed the chilled cabinets or freezer aisles in your local supermarket, you may have spotted packs of Quorn, waiting patiently for their devoted customers. Whilst many people have never given Quorn a chance, in actual fact, it is a very versatile product that can be used in even the simplest of dishes.

It’s a product that is available in beef, ham, chicken, sausage and burger formats, so you can still cook all your favourite meals, using Quorn as a meat replacement. Most people agree that whilst there is a noticeable difference, the taste and texture of Quorn is surprisingly similar to meat.

Quorn is an excellent source of lean protein and it’s also low in calories and low in saturated fats. With such healthy credentials, you can even serve yourself an extra helping from time to time!

Green Vegetables

As many cartoons have impressed upon us, spinach in particular is brilliant for bolstering your strength and overall health. Along with other green vegetables such as broccoli, spinach is often underappreciated as a super source of protein. Most people are aware that fresh, green vegetables are packed with vitamins, but fewer realise that they can provide much-needed protein to a vegetarian diet, regardless of whether or not you are looking to gain muscle.

Spinach is very definitely king amongst vegetables, when it comes to protein, and it contains a very dense level of nutrients per serving. It’s also an excellent source of iron, and it’s very low in calories, too. From asparagus to lentils, virtually all vegetables provide excellent levels of vitamins and minerals, and they have little to no health or fitness drawbacks.

Nuts

So long as you’re not allergic to nuts, they can be a great source of protein, and they have the benefit of being incredibly convenient too. You can add them to many dishes, or simply snack on them whilst you’re out and about. Nuts can be considered to be a superfood on par with a small banana, so experiment with them, to find out how they can work in your own diet.

You do have to watch the salt content for some types of nuts, but pistachios are one of those that possess immense benefits when consumed in moderation. Research suggests that pistachios play a part in reducing cholesterol too, so by eating them regularly, you’ll receive all of the protein that would normally have come from meat, but without the potentially negative effects of high meat consumption.

Whilst there may be an initial shock to your system upon cutting out a staple part of your diet, the void is actually pretty easy to fill. Indeed without meat, you’re going to need take on board larger quantities of these and other alternatives, so you won’t need to hold back on portion sizes. Everyone’s body will react differently however First Position recomend consulting with a nutritionist or other professional that can offer you some expert guidance. Your peers in the dance world may also be able to offer support as well, there are more vegetarians out there than you might think!

In addition to diet, training is a huge part of becoming the best dancer you can be which involves long rehearsal sessions. To ease the stress of these training periods First Position stock a wide collection of leotards and shoes from a range of top selling brands include Bloch, Capezio, 1st Position and many more.

Shop great value dancewear online now with First Position

As a professional dancer, you have to wear pointe shoes all day long. Thus, you can’t avoid some pain with pointe work. However, you won’t have to suffer from any real pain, if you have your shoes fitted correctly as well as achieve the right level of mobility and strength. This article is made to bring you the list of some ways to make pointe pain-free. Check out the article in order to get more information.

Get the right shoes

It’s necessary to choose correctly fitting pointe shoes. In fact, you can get a good pair of shoes working for you once your feet have stopped growing. However, purchasing a good pair of shoes is not simple. You can buy them online. More importantly, you should see an experienced pointe shoe fitter because they have access to a lot of styles. You shouldn’t choose a too wide box of the shoe because it may make pressure on the toes when the foot slides down into the box. Of course, you can’t avoid bruised toenails. On the contrary, a too short box of the shoe can cut in under the joint of the big toe as well as contribute to the formation of a bunion. Therefore, it’s important to choose the shoes with the wings come up to the level of your big toe joint. The fact is that each person has their individual foot type. That’s why there will be no perfect shoes for all dancers. It’s important to choose shoes that fit your type of foot

Be prepared

For each student, they should undergo a pre-pointe assessment with a qualified practitioner such as a physical therapist in dance or an experienced dance teacher so that you can have the required range and strength for the pointe work. Also, this can help you to reduce the risk of injury as well as developing incorrect technique. If you don’t pass your pointe assessment in the first time, you should get the advice from your assessor before your next assessment.

Strengthen correctly

You need a structured program from your teacher so that you can improve your strengthen pointe gradually. You should learn how to really articulate the foot in the shoe in every tendu and rise just not being up on pointe or down on flat. The most important part of pointe work is being able to control your lowering and working through a graduated rise. That helps to improve your strength and technique so as to prevent injuries.

Use the right shoe for your level

You should choose the shoes that are appropriate for your level of pointe work. For a beginner, a softer shoe will be a good choice for working at the barre so that you know how to articulate the foot correctly in the shoe. On the contrary, you need a stronger and more rigid shoe for moving into doing things like multiple turns in the center. You will need a few different pairs of shoes if you want to progress further with your pointe work. They include a really supple one, stronger, more stable one, and stronger variations. And, they are perfect for barre work as well as center work.

Look after your feet

One of the important things you need to do is foot hygiene. However, you often neglect it. You may not know you may be at risk of all sorts of nasties as ingrown toenails, blisters, and fungal infections if you don’t care for your feet properly. Another important thing you need to pay attention to is removing your toe pads or ouch pouches like socks and washing them frequently. Besides, you may also suffer from pain because of sweating a lot through your feet. So, you should let them dry once you wear them.

Use appropriate padding

There are many options for you when you are looking for padding on the market today. However, the thing you need is something having minimal fabric underneath the toes. The reasons cause pain is the toes clawing in the shoe as well as the knuckles rubbing on the underside of the box. Most dancers need something to put in place to stop the rubbing. However, the best method is developing the articulation of the foot and strength to the correct muscles.

Keep your shoes strong enough

The glue of the box may be softened due to leaving any padding in your shoes after dancing. Therefore, your foot may be weakened as well as down too far in the shoe. Make sure your shoes are dried thoroughly between each use. To extend the life of the shoe, you need a couple of pairs you cycle. Also, you can use a glue in order to help re-stiffen the middle of the shank. There are a few reincarnations including a performance shoe, a class shoe, a pointe exercise shoe, and a demi pointe shoe for class work. You should have shoes for each stage.

Conclusion

Pointe work is not painful for the beginner. There are many reasons that cause pain en pointe. However, they can be easily corrected. With these ways above, you needn’t worry about pain. It won’t be a problem. Consult our post to get more tips.

Written by Evelyn Welch, author of the Foot Wind > https://footwind.net/best-tennis-shoes-for-standing-all-day/

Essential Shoe and Foot health Tips For Dancers’

As a dancer, you will have to pay attention a lot to your shoes. After all, they are the only real equipment for dancers, everything else is down to you. Additionally, there is no doubt that you need to especially care for your feet. That’s why we bring you 10 essential tips for looking after you shoes and feet to make sure you protect them.

Are your shoes a bit too tight?

If your shoes are a bit too tight, one method for you is putting plastic bags with water in the toe of each shoe. When the water freezes in them, your shoes will be expanded and stretched. Another way you can consult is spraying rubbing alcohol on the inside of the shoes. Then, it will soften the shoes, and you needn’t worry about damaging it. Of course, your shoes will stretch to fit your foot. Besides, you can also use a hair dryer before wearing to heat the inside of the shoe. Your shoes will stretch thanks to the heat as well as the pressure of the socks.

Having pain in the ball of your feet?

You may not know a medical tape can help you in this case. In fact, if you tape your third and fourth toes together with medical tape, the pressure on the nerve will be lessened. Also, you can use a 1-inch thick sheet of foam. Then, cut 2 pieces to the size of your feet to slip inside your shoes. That will be a great cushion. Moreover, you can easily replace them when the foam gets too flat.

Are your favorite shoes getting a bit smelly?

If your shoes get a bit smelly, you just need to put dry tea bags into the shoe after wearing them. That will help to absorb odor. Make sure you dry it properly by alternating your shoes every day, especially when you have to practice hard every day to prevent some blisters. Also, you can put your shoes in a plastic and put it in the freezer. Then, the germs are killed by the cold without causing odor.

Got blisters?

Remember that green tea is the best option thanks to the anti-inflammatory properties it has. Therefore, you should bathe your feet in tea. To avoid blisters, you need to put deodorant on your feet before you dance. Although gel deodorant is the best for your feet, spray deodorant is easier to use. And, it also works well. Moisture and friction may be the reason causing blisters or soft corns between your toes. To prevent this problem, we recommend you to wrap the toes in soft gauze.

Got dry feet or cracked soles?

If your feet get dry or cracked soles, you should soak your feet in the mixture of ½ cup of baking soda and 3 cups of warm water. That will help you. Another effective way for a bit cracked is soaking your feet in 1 cup vinegar and 3 cups water. Plus, soak your feet the mixture of 1 cup of vinegar, 1 cup of Listerine mouthwash, and 2 cups of water to smoother feet.

Have a foot cramp?

When you have to face to a foot cramp, don’t forget to put all of your weight on the foot. Then, bend your knees slightly. It’s essential to get enough vitamins and minerals such as vitamin D, potassium, magnesium, and calcium in order to prevent cramps. Also, you need to be hydrated before dancing.

Calluses

They may not be harmful to dancers. This condition makes the hardest working parts of your feet as well as stronger able to handle pressure without any pain. You should keep them trimmed if calluses are overly thick because they can cause pain. Thus, you need to pumice them down or file them. However, you should also know that calluses may help you protect against blisters and abrasions.

Cut your toenails short, and straight across

It’s important to keep your nail straight across. If your nails are curved or too long, they may lead to ingrown toenails. The ideal length of your nails should be where the white part begins.

Don’t wear toenail polish

In fact, you can’t see any problem under the nail as a bruised or ingrown nail if you wear toenail polish. Therefore, you just should wear polish when taking it for special events. A clear polish is also a great choice for you to see the nail.

Conclusion

In conclusion, your foot is one of the most complex parts of your body. Especially, they come with many purposes as balance, support, and propulsion. So, it’s important to keep our feet in good working order.

Written by Evelyn Welch, author of the Foot Wind > https://footwind.net/best-tennis-shoes-for-standing-all-day/

The music industry today is much more than a good voice or a pretty face. There are many elements which need to work together to make the artist stand out, in today’s crowded music industry.

Music videos posted primarily on YouTube are one of the most powerful advertisement tools artists use. The best music videos portray beautiful dance pieces, choreographed by experts from all over the globe. From simple steps to complexed professional routines, here are some of the best music videos known for their breath-taking dance choreography.

Ed Sheeran - [Thinking Out Loud

‘‘Thinking Out Loud’’ is one of Ed Sheeran’s most remarkable and recognisable songs, with the music video having more than 1.5 billion views on YouTube. The original idea behind the video was to have two professional ballroom dancers perform choreography in an empty ballroom hall.
However, things turned out differently. Ed Sheeran decided to execute the entire ballroom routine in his new video himself, even though he has never had any professional dance training. The beautiful and breath-taking choreography was done by Tabitha and Napoleon D’umo.

The married couple, known together as Nabbytaps, created the choreography with the help of Brittany Cherry and Paul Karmiryan, two celebrated ballroom dancers. The choreographers admitted to being intimidated by the idea of the songwriter doing the routine, but with the help of the dancers, Ed Sheeran managed to outdo himself and master this five minute long routine.

The choreography tells a romantic love story between two people who become one during the entire routine. Together, they are a whole. They breathe together and move smoothly without letting go of each other almost the entire time. The choreography is filled with gracious lifts as well as intriguing tricks, all executed impeccably. Brittney and Ed both showcase their musicality and pull the audience into their world of beautiful music and captivating romance.

Justin Bieber - [Sorry

The fun, full of life and sexy music video for Justin Bieber’s ‘’Sorry’’ has more than 2.3 billion views on YouTube, thanks to the fantastic choreography by Parris Goebel. This 25-year-old choreographer from New Zealand, together with ReQuest & The Royal Family Dance Crews, takes on a fierce hip-hop routine which makes you want to start dancing along from the first scene.

The girls wear vivid-colored nineties clothes, with flashy accessories and unique hairstyles. They dug through their old clothes and came up with their own looks for the video. The choreography is a mixture of powerful dance moves, jumps and brilliant formations. They move with such ease but deliver such complex moves dominated by contractions.

The charisma and appeal behind these girls is undeniable. Not only do they dance with clarity, but they seduce the viewers with a flirtatious, provocative yet naive facial expressions. Bieber is not in the video, but the fans don’t seem to be bothered and enjoy the video with electrifying young dancers.

Enrique Iglesias - [Bailando ft. Descemer Bueno, Gente De Zona

A true battle of dance styles is what happens in a dynamic Enrique Iglesias’ music video for ‘‘Bailando’’ with the dancers facing off out in the streets and demonstrating some of their best dance moves. The video was shot both in Cuba and the Dominican Republic, and the dancers performing are members of Havana's Ballet Litz Alfonso.

With seductive yet gracious flamenco dancers in red and black dresses on one side, and forceful and daring reggaeton dancers on the other, ‘‘Bailando’’ showcases the best of the Spanish and Puerto Rican dance culture. The intense sensual energy of the flamenco is not only in the turns and the traditional clapping called palmas, but in every breath, gaze and step these dancers make.

The footwork with the established heel tapping on the ground is delivered with passion and sentiment. The reggaeton dancers, on the other side, magnetize us with their cheeky attitude and enviable football skills. Their smooth transitions and daring motion challenge the rivals on the other side of the street, leading to a dramatic and inspiring dance-off.

Sia - [The Greatest

Apart from being known for hiding her face behind a black and white bob wig, Sia, the Australian singer and songwriter, is also recognized for her eccentric and unusual music videos. The music video for ‘‘The Greatest’’ portrays a group of 48 children led by Maddie Ziegler, a former star of the TV Show Dance Moms and one of Sia’s favorite collaborators, in what seems to be an old abandoned house.

The video portrays a six-minute long contemporary piece, choreographed by Ryan Heffington, who is also behind the ‘‘Chandelier’’ video.

The story behind the routine is said to be a tribute to the victims of the 2016 Orlando shooting.
The video opens with Maddie putting rainbow colors on her face and releasing a group of children from a cage. Contemporary dance is a rather expressive style, engaging both the dancer’s mind and body. This routine is dominated by dance moves reflecting inner struggles of the dancers and the alteration of sadness, fear, confusion and determination on their faces.

The children dance their way from room to room, as the choreography gets more intense with each new setting. The routine ends with the children falling to the floor while the light enters the room through bullet holes on the walls behind them.

This predominantly contemporary piece, with element of lyrical, jazz and hip-hop, leaves no viewer indifferent. The radiant dance moves and the powerful lyrics is what makes ‘’The Greatest’’ one of Sia’s greatest music videos.

For those of you who love dance (whether you practice it or not), music videos are an endless source of quality routines performed by some of the world’s most prominent dancers. The list is infinite and the talent is beyond question. These professionals deliver supreme dance routines with unsurpassed passion and dedication, making the music videos they are featured in - unforgettable.

by Amily Blanch

About author

Amily literally lives dance in every possible way. She has been dancing since the age of 6, with a grace moving through various styles such as ballet, contemporary, jazz, hip-hop and standard. Her passion hit her like the fiery breath and she started writing for different blogs such as Budomate Magazine, JabCross and others.

From a strict liquid diet to regular visits to the gym or hiring a personal trainer, people spend thousands on getting the physique of their dreams. After all, a slim trim and luscious figure is what everybody desires, not mentioning a healthy long life.

Around 45 million individuals in America start dieting every year but only one-third of them achieve their goal.

Busy lifestyles just do not allow today’s dieters to give enough time for physical activities.

Benefits of a low-fat diet

A low-fat diet minimizes the use and consumption of unhealthy fat and cholesterol. Research has shown that people usually benefit from this type of low-fat diet and that they tend to shed fat faster. Patients suffering from high cholesterol are especially good candidates, as a low-fat diet is equally beneficial for those suffering from digestive problems.

When it comes to shedding fat, there is no alternative to a proper diet. The golden rule of losing weight is to aim for a proper caloric deficit (burn off more calories than you consume). Naturally, your calorie consumption will be much higher if you eat foods that are high in fat content. Foods to be avoided in your diet when you are on a low-fat diet are cheese, dairy products, butter, oils and red meats. Avoiding these foods will help you cut out fat along with its heavy calories and subsequently lose those extra pounds.

Breakfast

Just because you are on a low-fat diet doesn’t mean that your dishes need to be boring or less interesting, or that you will be left with nothing to eat. There are enough options that are both low fat and delicious. Let's start with the breakfast...

• Oatmeal, Orange Juice, Banana and Coffee
  This perfect combination will keep you full and active until launch. Moreover, none of this breakfast’s food items contain high cholesterol or any significant amount of fat, so you won’t have to worry about the fat consumption while staying full.

• Whole wheat biscuits with skimmed milk is another great way to start your day.

• Make a fruit smoothie with one ripe banana, cranberry juice, and frozen red fruit
  All these ingredients blended can be a great homemade fruit smoothie that can be served with healthy biscuits, making a perfect low-fat breakfast.

Lunch

• Jacket potato with cottage cheese
  A perfect low-fat delicious lunch. Just make sure your cottage cheese is fat-free. A plate of salad drizzled with low-fat dressing can also be your companion with this dish.

• Another very delicious low-fat lunch option is half a tuna sandwich with a stuffing of tomato, lettuce, and light mayo, served with a cup of low sodium vegetable soup, and an apple.
  This combination is excellent for keeping you full for hours while satisfying your taste buds. You can cut the mayonnaise from the tuna sandwich to make the dish even leaner.

• You can have chicken pasta salad at launch or chicken Caesar salad with fat-free cheese or no cheese at all
  Make sure any salad dressing you use has a low fat content. Pasta with tomato sauce is also a nice lunch while on the diet, but you should have it only occasionally due to its carbohydrate content.

Snacks

Being on a diet does not mean you have to say goodbye to snacks. Unhealthy snacks with high saturated fat content are not for you, but you can replace them with other delicious snacks that suit your new low-fat lifestyle. Snacks are a wonderful way to keep you full in between the meals, helping you consume fewer calories at main meal times. Good examples of low-fat snacks are:

• Fresh Baby Carrots
• Fresh Fruit
• Low-fat Popcorn
• Fat-free Yoghurt
• A Glass of 1% Milk
• A Small Side Salad
• A Cereal Bar

Evening Meals

As long as you limit the use of butter and oil when you cook, you will have unlimited choices for dinner.

• Fish
  Always a good option while you are on a diet, as it is low in calories and rich in omega-3 fatty acids. Omega-3 fatty acids are good for the heart. A low fat dinner can consist of a half cup of brown rice, salmon with pineapple salsa, greens and a glass of wine; this can be a great delicious evening meal. A plate of cherries can also be added to the menu for desert.

• Spicy Vegetable Burgers
  A great option for those missing their burgers and if you feel like you've had enough of fish!

• Mashed Bananas on Toast
  A desert that tastes great and adds a different flavour to your new diet.

References:

https://www.glozine.com/lifestyle/health

http://mydairyfreeglutenfreelife.com/why-managing-diet-in-bipolar-disorder-is-important/

What meals have helped you keep in shape? Let us know in the comments below...

Pointe shoes are every dancers dream, but when it comes to new pointe shoes they can be a HUGE burden. Hard shanks, tight boxes, and difficult to dance in, new pointe shoes are sadly something every dancer will have to deal with. But fear not! Because properly breaking in your pointe shoes can make them easier to dance in and help mould the shoe to your foot. Follow these three tips to help break in your pointe shoes, so you’ll have one less thing to worry about while dancing.

1. Use your hands to mould the shoe

As weird as this might sound, working through your pointe shoes with your hands will help make the shoe less stiff and much easier to dance in. One suggestion is to prop one foot onto pointe and fold over the heel of the pointe shoe. Next, place your thumbs under where your heel and arch meet in your pointe shoe (there should be a little gap there). Then, push down and bend the shank to a desired shape. Do not fully break the shank! Yes, many dancers do break their shanks, or even cut them. But this is very advanced and if done incorrectly can cut down your pointe shoe's life dramatically! Play around for what works for you.

2. Prance around

Prancing does WONDERS for breaking in your pointe shoes, and it is my personal favourite. It’s super simple too! All you have to do is stand in sixth position (feet parallel) while holding on to the barre (or a wall), and roll your feet from one foot on pointe to the next. Make sure to go through every part of your shoe every time you transition from foot to foot; demi-pointe, ¾ pointe, and full pointe. I would recommend doing this at least for 16 counts, but if you want to go all out, 32 counts would be really helpful. Also, you have the choice on whether to plié (bend) your legs or not while doing this. When you plié your leg, you can push your pointe farther, but over all its what works for you.

3. Sit on your feet!

I know it might not make sense at first, but sitting on your feet while in pointe shoes is a game changer. But what I mean by sitting on your feet might not be what you’re imagining. To clarify, grab a barre (again or just a wall), go up on pointe in sixth position, and grande plié (bend your knees as much as you can). Then, push all your weight onto the front of your foot and box. Make sure not to SICILE your foot though! Overall, I love this stretch because it fully moulds your shoe to your arch’s full flexibility.

These three tips are sure to help your pointe shoes to break in, but still have the support yourfeet need. But don’t forget, the biggest thing that will help mould your shoes to your feet is simply to dance in them!

Let me know your best tips for breaking in pointe shoes in the comments below...