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Recipe: Avocado Breakfast Smoothie

January 7, 2015 by 4dancers

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by Catherine L. Tully

I’m not a big breakfast eater.

ginger-356104_640Actually, that’s kind of an understatement. I really don’t like to eat in the morning, and although they say it’s “the most important meal of the day” – most solid breakfast food makes me feel sluggish and sleepy.

Because of this, I blend up a smoothie instead. Now, the drink has to have some “staying power” so I’m not hungry an hour later, and I like to use fresh, healthy ingredients.

Today I’m going to share my go-to smoothie recipe with you–in case you are like me. It also makes a good between meal snack if you need something with a little substance. Plus, it’s super easy!

All you need is a blender and the following ingredients:

  • avocado-161822_6401/2 avocado (medium size)
  • 2 cups Almond Breeze Hint of Honey (almond milk)
  • 1/4 cup FAGE Total 2% Greek yogurt
  • A handful of fresh spinach
  • 1 teaspoon honey
  • Freshly grated ginger (to taste)

Simply combine all the ingredients and blend! The avocado makes this a very creamy drink, which is nice. If you don’t have much of a sweet tooth, you can skip the honey.

Filed Under: Recipes/Snacks Tagged With: avocado, breakfast smoothie, food for dancers, recipes, recipes/snacks

10 Tips For Navigating The Dance Conference

January 5, 2015 by 4dancers

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by Catherine L. Tully

Whether you are attending your first dance conference ever–or your twentieth, there are certain things you can do to help maximize the time you spend there. We have assembled a list of ten that we think are pretty important, but we’re also pretty sure that readers will have more to add…

Feel free to leave a comment for us on anything you have found to be useful. We’d love to hear from you! In the meantime, take a look at these as you begin to map out your schedule for the coming year…

Create your own plan

No matter what the dance conference is you are attending, there is a reason why you are going to that particular one. Keep your goals in mind when you are planning what sessions you are going to attend. And don’t feel like you have to do it all!

Take a good look at the sessions that are offered on the web and map out a plan for what you’d like to see/experience. Customize your schedule so that you can get the most out of the time you spend there. Having a plan is half the battle.

Try to stay flexible. Keep in mind that once you get to the conference you may need to alter your schedule depending on what comes up.

visit-card-386254_640Utilize the business card

Business cards aren’t used that often anymore, but conferences are the perfect place for them. Bring a big stack of cards with you and pass them out whenever you can. Make sure your social media information is on them (if applicable) as well as your contact info.

As you get cards from other people, jot down any information you can that will help you remember who that person is and why you might want to follow up with them. It will be really hard to remember these things later—especially after meeting lots of people and getting lots of cards.

Plan some meetings ahead of time

[Read more…]

Filed Under: Dance Conferences Tagged With: dance conference, dance conferences, dance teacher life conference, dance teacher summit, dance usa, finding dance conferences, international association for dance medicine and science, NDEO, networking, shape america national convention and expo, tips for dance conferences

Dancers And Stretching: How Hard Should You Push?

January 2, 2015 by 4dancers

Hau’oli Makahiki Hou! — That’s Happy New Year in Hawaiian! I hope everyone had a wonderful holiday — and
“Nutcracker” season — and are ready to start the New Year.  This month’s post is a brief one to help you with your stretching. New research (on dancers) shows that the intensity of your stretching doesn’t have to be extreme in order to increase your flexibility.

The post is written by Matthew Wyon, PhD, who has written for our Dance Wellness column before — Matt is currently serving as the Vice President of IADMS (International Association for Dance Medicine and Science), and is also a professor / researcher at the University of Wolverhampton (UK), as well as being affiliated with England’s National Institute for Dance Medicine and Science.   

So — enjoy the post, and have a good start to your New Year of dancing longer, stronger, and safer!

– Jan Dunn, MS, Dance Wellness Editor


Rubber band ball
Photo by Riley Kaminer, CC 4.0 license

by Matt Wyon, PhD

Dancers are renowned for their flexibility or range of movement, and devote a lot of time maintaining and enhancing this attribute. There has been much written on the different stretch techniques such as static, dynamic and proprioceptive neuromuscular facilitation (PNF) and when they should be implemented — for example, dynamic stretching during warm-up and static during recovery. However, the intensity at which the stretch should be held has had little research until recently. We often feel that unless the stretch is just below the pain barrier, the point where the muscle starts to wobble, nothing will change; this often equates to “8 out of 10” intensity.

A series of recent studies has started to challenge this concept. The first showed that at 8/10 intensity there was a huge increase in inflammation blood markers, suggesting that the muscle being stretched was actually being traumatized — but at lower intensities (3-6/10) this effect wasn’t noticed.

But will this lower intensity help increase flexibility?

A six week experiment on dancers who were split into one group that stretched at their usual intensity (8/10), and another at the lower intensity (3-5/10), noted that the dancers in the lower intensity group increased their grande battement and developpé height. The second group (8/10 intensity) saw a very slight but not significant increase (5-degree) compared to 20-degree for the low-intensity group.

So it seems less is more when it comes to stretching intensity!

It must be emphasized that this intensity should be used at the end of the day as a recovery and improving range of movement technique, rather than during warm-up.


Dance Wellness Contributor Matt Wyon
Matt Wyon, PhD

Contributor Matthew Wyon, PhD, is a Professor in Dance Science at the University of Wolverhampton, UK and a Visiting Professor at the ArtEZ, Institute of the Arts, The Netherlands.

At Wolverhampton he is the course leader for the MSc in Dance Science and Director of Studies for a number of dance science and medicine doctoral candidates. He is a founding partner of the National Institute of Dance Medicine and Science, UK.

Prof. Wyon is Vice President of the International Association for Dance Medicine & Science and a past chair of the Research Committee. He has worked with numerous dancers and companies within the UK and Europe as an applied physiologist and strength and conditioning coach.

He has published over 80 peer-reviewed articles in dance medicine and science.

Filed Under: conditioning, Dance Wellness Tagged With: dance wellness, flexibility, increasing flexibility, matt wyon phd, pnf, proprioceptive neuromuscular facilitation, stretching, stretching intensity

Lauren Warnecke On “The Year Of The Conference”

December 22, 2014 by 4dancers

Lauren Warnecke
Lauren Warnecke

by Lauren Warnecke

Some say, “If you’ve been to one conference, you’ve been to them all,” but having attended four conferences this year I’m not so sure I agree. 2014 was “the year of the conference” for me, mostly because I’ve been excited to share some of my survey research on dance injuries and cross-training. Plus, as a first year PhD student (you knew that, right?), it seemed like a great way to insert myself into the academic community. My work was presented three times: in Bowling Green, Ohio last February at the Midwest Sport and Exercise Psychology Symposium (MSEPS), in October at the Annual Meeting for the International Association for Dance Medicine and Science (IADMS) held in Basel, Switzerland, and again last month at the National Dance Education Organization (NDEO)’s annual conference in Chicago. I also attended Dance/USA’s conference in June, sans my science-y hat. I presented twice with my research assistant Molly, and each was slightly different in length, but on the whole each presentation was roughly the same.

Why give the same information at three conferences? Three reasons: practice, pointers, and pageantry.

Let me explain.

When you’re involved in research, it’s really easy to get lost in your work. It’s big. It’s overwhelming. Sometimes, you forget the point. Continually putting myself into situations that force me to articulate and defend my work is a really important part of the process. Otherwise, I might get in front of my committee, years from now, when it really counts, and totally bomb it. So, in my view, the more times I can talk about what I’m doing, the better (practice).

Practicing in front of audiences full of draconian observers from all different fields is better still. In the three conferences at which I presented, I yielded opinions and observations from exercise psychologists, physical therapists, athletic trainers, body conditioning specialists, medical doctors, and dance educators. I can say quite confidently that the dance educators were the toughest crowd. It is vital to the success and longevity of researcher that we communicate with individuals working in the field – those putting our ideas into practice. I consider the feedback I received from guests at my NDEO presentation to be critical information that can inform the future directions of my research (pointers).

Finally, conferences are awesome. Though often overwhelming and exhausting, there’s quite a pomp and circumstance surrounding the coming together of like-minded individuals. I mean, I went to Switzerland (Switzerland!) for a 10-minute presentation. Plus, the schmoozing, the fancy parties and catering (pageantry)….

Though the format, the networking, the light appetizers and harsh scrutiny are par for the course at any conference, I found each conference I attended this year to be a unique experience. The exercise psychologists we spoke to in February had no idea about dancers, and helped me draw connections between dance companies and athletic teams. IADMS opened me eyes to a rich pool of dance researchers that I hardly knew existed. As the sole dance researcher at a university with no dance program, I often feel like I’m on an island. IADMS assured me that there are many dedicated individuals in the world who have similar passions and goals. NDEO allowed me to interact with the educators who may actually benefit from this research. And without application, research is pretty much pointless.

One thing is clear: dancers, researchers and educators are passionately committed to dance. We have different skills, experiences, and approaches, but ultimately we all want the same things: inspired performances, health and wellbeing among dancers, longevity of the dancer’s career, and intelligent training practices. By working my way through the conference circuit this year I have never been more certain of that.


Contributor Lauren Warnecke is a Chicago-based dance writer/researcher and educator. She holds degrees in Dance (BA, ’03) and Kinesiology (MS, ’09), and is currently a full-time faculty member and doctoral student in the Department of Kinesiology and Nutrition at the University of Illinois-Chicago. Lauren researches trends in dance injuries, cross-training, and performance, and created the dance blog Art Intercepts in 2009. She is a dance critic for SeeChicagoDance, columnist at Windy City Times, a Huffington Post blogger, and a contributor to the websites Dance Advantage and 4dancers. Lauren has freelanced as a production/stage manager, curator, choreographer, and grant writer, doing nearly every job in the dance world at some point. She is a Certified Personal Trainer (ACSM) and Functional Training Specialist (ACE), enjoys coffee and vintage apparel, and believes in the Oxford comma. Follow Lauren on Twitter @artintercepts.

 

Filed Under: Dance Conferences Tagged With: dance conference, dance conferences, dance educators, dance researchers, dance usa, iadms, NDEO

The Nutcracker – From Student To Professional

December 20, 2014 by 4dancers

Cara Marie Gary backstage before Nutcracker
Cara Marie Gary backstage before Nutcracker

by Cara Marie Gary

Over the past twenty-three years I have gathered many memories around Christmas time, but the one that stands out amongst the others starts with a magical event that has forever made an impact on my life and has left me with new found feelings of eagerness and desire.

The time had finally come, the chilly December air made the girls run quickly through the green backstage door of the Peace Center in Greenville, South Carolina. It was the night of The Nutcracker performance and I, along with other aspiring young dancers, were waiting for the curtain to go up.

After anxiously skipping up and down the long hallway filled with dressing rooms, the moment had finally arrived where the burgundy curtain was lifted and Tchaikovsky’s music filled the theater. I wore a red and black solider costume adorned with strings of gold and stood backstage between two tall curtains. The joy of the holidays filled the air and crept back to the small spot where I was standing. I experienced a feeling of awe as I observed the older girls dancing before me. The tall girl with a radiant smile and a blue dress, who had the role of Clara, stood out to me. She moved with elegance as she danced across the stage; I longed to dance just like her one day.

As I executed my role during the battle scene I attempted to keep the graceful vision of Clara in mind. Staring out at the anonymous silhouettes of the strangers in the audience, I felt as if everything was perfect. The feeling of wonder bubbled inside of me as I took that final bow. I knew from this December night that I wanted to pursue dance, and learn how to leap and twirl like the tall girl in the blue dress. For me this memory combines the joy of Christmas and the motivation I had discovered to pursue a new found passion. [Read more…]

Filed Under: Editorial Tagged With: cara marie gary, christmas, clara, professional dancer, snow queen, sugar plum fairy, the joffrey ballet, the nutcracker

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