Stretching Yourself Too Thin? How to Avoid Burning Out

Hello readers,

During the school year, I have a strenuous schedule and sometimes become burnt out. When I'm "burnt out" I become tired, grouchy, unmotivated, lazy, and complacent during my day to day routine. I simply want to quit school, pack my bags, and get on a plane home. You may know the feeling I'm talking about. It's the feeling of being just absolutely done.

On a daily basis I have academic courses at Fordham, dance classes at Alvin Ailey, rehearsals, church events, cross training workouts, homework/papers due, meals to make, and more. 

My life is jam packed with obligations and exciting opportunities. I love my life in New York. However, I often forget how blessed I am and I become super burnt out, uneasy, and just plain over it. 

I ask myself, "How can you do all of this and not get burnt out?" Or, "Next year, can you do a better job of avoiding burn out?"

That's why I am writing this post. It is as much for me as it is for you. My goal here is to put together a list of things we can all use to avoid getting burnt out. 

1. Take a breath. I have a really awesome and cooky professor at Fordham who brought in a Tai Chi Master, Addison Martin to class (he can kill someone with the touch of his finger). He told us that if you take a 7 count inhale and a 4 count exhale, you can reset your mind and refocus your thoughts. Try this! A small breath will give you a second to evalute the current situation and enable you to be completely present and mindful. When I'm feeling flustered, angry, or stressed, I take a few deep and long breaths. They really calm me down and put my problems in perspective.
2. Do something for you! When I feel like I'm being stretched too thin with school, dance, and life in general, I try to do something for myself. I do something that gives me a bit immediate joy/satisfaction. I have no shame in saying this. We are all human and were raised in a society filled with immediate gratifications. Go get a pastry. Go to your favorite clothing store. Or, go to the nearest pet store to play with some puppies. That last option literally works every time. Go out and do something fun!
3. Make a "To Do List." I love lists, especially when I have many things going on in my brain! Make a list of what you have to get done, or about the issues that you are thinking about. It will make you feel better, I promise.
4. Call your mom. My mom is one of my best friends. If you're feeling like you're life is spiraling out of control, call a family member or friend that you trust. Get everything off your chest. Don't wait to do this. The sooner you vent, the sooner you will feel better.
5. Go for a joy walk. Sometimes we just need a little air. I know that when I'm cooped up in my dorm room for too long, I go crazy. It feels great to get out and just walk. If you can't go for a walk, go for a drive and blast your favorite music in the car.
6. Meditate. Life can move so fast sometimes. To slow down, I often use the Meditiation.com Podcast's guided meditations. The meditations are short, inspirational, and positive. There is one for any issue you may be having. My favorite mediations are called Renewal, and Emotional Clearing. I get really caught up in my emotions, so this 27 minute mediation really does the trick of me. If you have never tried meditating, you absolutely should! There is an amazing sense of calm that comes over you during and after meditation. Everyone needs to experience this at least once.

I hope these ideas help you find little moments of peace and joy during your hectic life. If you can't find these moments, you are probably being stretched too thin by different aspects of your life. An ambitious, fast paced lifestyle can't be maintained for very long. You will burn out and have to rebuild your motivation. If you search for the moments of quiet, joy, and relaxation during the chaos, you can avoid burn out. 

Psychology for Dancers

Hey guys!

I'm excited for today's post because I am going to report on an interview I conducted recently with the Psychologist, Vincenzo Tarantino.

I heard about him through a family friend and took advantage of a great opportunity. I have always been very interested in matters of the brain and wanted to see what a real psychologist had to say about my questions concerning dancers. Check out the interview below. 

1. Many pro dancers have a perfectionist mentality; they obsess about their bodies and are constantly trying to be thinner. If a dancer is struggling with his/her body image, what are a few of the first steps they should take to feel more comfortable in their skin?

Great question! I would like to start by saying that it's not uncommon for individuals in your industry to feel this way. Society, particularly in the media, promote standards of beauty that are usually impossible for most people to attain without taking drastic measures.The best advice I can give is to stop setting yourself up for failure. Don't set goals that are impossible to achieve. Instead, take smaller steps towards your goal and build from there! Not only will your self-esteem increase but this technique will pave the way for your future success. Focus on establishing healthy habits, not weight management.

If you, or anyone you know is struggling with an eating disorder don't hesitate to get help. Clinical eating disorders and/or disordered eating habits can severely threaten the physical/emotional health without the proper treatment.

2. Male dancers, young and old, usually have some type of experiences with bullying. As a psychologist, what would you tell a male dancer to help him cope with other boys making fun of him?

Bullying can occur in a variety of different places, contexts, and/or locations. It can be verbal, physical, relational, social and/or electronic. Being a victim of bullying can lead to types of emotional distress such as: anger, anxiety, shame, and isolation. Solutions to bullying are not simple. It is important to find a safe/supportive environment to address your feelings.

Assertive communication is one of the many skills one can practice. Assertive communication is a form of expressing “what you want” without being too passive or too aggressive. Use “I” statements and let him/her know how you feel. For example: “I would like you to stop calling me___.” or “ I feel __ when you do __”.  Be clear and direct!  It is important to set boundaries. What is “you” and what is “not you”; between what “they” think and what “you” think. With a strong boundary, there’s an acceptance that just because they think it/feel it/say it/do it doesn’t mean you have to as well.

3. Auditions and audition season are very anxiety provoking! Do you have any techniques that a dancer could use to calm themselves down before the big day? Or, what would you say to them if they came to you for help with this issue?

I too, would be nervous!  Anxiety is a normal, adaptive reaction, and is one of the most common experiences of children and adults. You can’t control the audition situation, but you can control yourself! Stay calm and take a deep breath. Allow yourself time to relax when your anxiety becomes too high. You've likely been preparing yourself for this event and you shouldn't let your nerves get the best of you. Set clear/reasonable expectations. Know what/when to expect on your big day and give it everything you've got.

 4. Dancers must learn how to cope with rejection. They are constantly being told no by choreographers and directors. What would generally say to client who is coming to you with serious problems with never feeling good enough?

Inadequacy or “not being good enough” is experienced by everyone at once point or another. But when these feelings begin to interfere with the ability to maintain relationships, succeed in your career, and/or lead to long periods of unhappiness, then exploring the underlying issues that stimulate those feelings may help. Acknowledge your strengths and minimize your weaknesses so that you can feel confident and adequate, regardless of your limitations. Ask yourself what is in your control to change? Are you willing to make the changes? If not, then do what you can to let go and move on. 

“All that we are is the result of what we have thought. The mind is everything. What we think we become.”  - Buddha.

I'm so glad that I was able to speak with Vincenzo. Many of the things I believe were reiterated by him in this interview. It was nice to talk with a Psychologist without having to pay a couple hundred dollars for a session. It was awesome. We can all learn from what he had to say!

Some Really Inspiring Stuff: My Blogging Goals Reincarnated

Hey readers,

When I get really excited about something, I also get impulsive. So, today isn't about me. Today I'm going to share two blogs with you that I follow and really love. They speak to me, (this is not just a figure of speech people) and I can really relate to them.

The following blogs are doing what I ultimately want to do. When I came across them, I was inspired and enlightened. 

Here's the story for blog 1. 

I was flipping through Health Magazine a few months ago when I came across the first blog. The magazine read,

"After learning to appreciate her strong yet feminine body, curves and all, personal trainer Jessi Kneeland of Remodel Fitness is on a mission to "save women from their own negative body image." You'll love her thought-provoking posts about the body-positivite movement and how to build self-esteem as a grown ass adult."

Remodel Fitness resonates with me because Jessi Kneeland writes very personal information about herself while aiming to help others in the process. Her posts are testimonies to her struggles with body image, her bad breakups, her diet, and her workout regime. 

She lays it all out there for us. The good, bad, and the ugly. I love how personal and deep she goes. I hope to eventually write in this way. I recently read the post, The Real Reason I’m Losing Fat (The Answer Might Surprise You!). My eyes lit up when I read this because, as a dancer, I am always trying to stay toned and look my best. 

According to her the post, the reason why she was losing fat was because she had less emotional baggage and "chaos" than she had before. Here's the take away for me, "The real reason I lost weight is that I tapped back into my “light.” When I’m light on the inside, I’m light on the outside." I just love you Terri, thank you for the extremely helpful words! 

Okay, now for the next blog. It's called Healthy Ballerina and was created by a ballet dancer named Alexandra Pullen. 

I actually used to dance with her with many moons ago and have been following her on social media ever since we had the same part in the La Sylphide when we were 10 years old. I found out she had a healthy food blog from her Instagram and became hooked. 

She posts really yummy looking recipes that are very health conscious. She mainly cooks with super food ingredients, which I love because I am constantly on the hunt for inventive ways of getting superfoods into my diet. 

I love how I used to be friends with Alex. This is honestly a big reason why I love her blog. I knew her as a person, and now I get to see how she has blossomed and into a committed healthy food blogger. Again, she is doing what I hope to do one day. 

Check ou these blogs, and have a great rest of your week! All for now.

Injury Prevention Revisited: The Power of Pilates

Hey readers!

I want to use today's post to check up on the "ballet dancer" Wikipedia page that we looked at a few weeks ago. I am thankful to say that all of my edits are still there. 

Cross training methods are absolutely necessary for dancers. Here are some of the most effective ones: Yoga, swimming, Pilates, and non-impact cardio training. My cross training method of choice is Pilates. To be honest, everyone could greatly benefit from it. This form of excersize targets the difficult to reach, small twitch muscles that can transform the look (and strength) of your body. 

When I'm not dancing full time in New York City at the Ailey School, I turn to a religious Pilates schedule. Sure I'm not dancing every single day, but I am working all of the muscles that keep me what I like to call dancer strong. 

Dancer strong is different than body builder strong. Dancers must hold balances while also appearing fluid and grounded. The glutes, hamstrings, lats, inner thighs, and chore muscles need to be engaged but not stagnant. 

Pilates gives me that little extra strength I need to dance at my best, without making me extremely fatigued. I also like this method because it was created as a workout specifically for dancers. Watch some of these videos if you want to learn some of the basic exercises. 

 

You can can do most of these exercises at home! Enjoy your weekend everyone, and try to incorporate a few Pilates exercises into your routine.

The Dancer Diet Revisited: My New Favorite Eats

Hi readers,

Today we are going back to my love for food. A few weeks ago I posted about a sample dancer diet in my post, The Dancer Diet: Not Tutu Thin.

Today, I wanted to continue talking about what a dancer diet consists of. I couldn't wait to do this post because I'm obsessed with these items and am currently incorporating them into my diet. 

Best new way to start the day: 

• Kombucha Tea. This ginger flavor makes me and my stomach feel so amazing. Try it out!
  
• The Acai Primo Bowl from Jamba Juice. I know that Jamba Juice is very mainstreamed and that some of their smoothies are overly sugary. However, this bowl is so much more affordable than your average ace bowl, and is not too sweet. 

My sandwich secrets will keep you satisfied but not stuffed: 

• Sara Lee Sandwich Thins. These things are whole wheat and only 100 calories. They allow you to have an awesomely large sandwich without the extra calories of regular sandwich bread. 

• Classic French's Yellow Mustard. This stuff is ZERO calories and adds so much flavor. If you want to lose a few pounds but don't want to sacrifice taste, learn to like mustard. It's my go to condiment for sure. 

• Bread and Butter pickles. I am picky about pickles and I have found my absolute favorite. These are so fresh and balanced in flavor. They transform any sandwich. 

Dip into your sweet spot before bed:

• Mixed fruit with yogurt dip. I have been eating this treat for the past few nights and it is so light, sweet, and fun to eat. I honestly didn't mean for that to rhyme but, oh well! My favorite fruits right now are apples, strawberries, blackberries, and cherries. I just open up what ever yogurt cup is in the fridge and dunk my fruit in it. It's so good! Try it out.

Have a great rest of your week everyone. Try and incorporate some of these ideas into your diet. You may not transform into a dancer, but you will feel nourished, satisfied, and energized. 

Walking Like a Duck, The Turn Out Tutorial: Part 1

Hey guys!

Today, we are talking turn out. A ballet dancer trains (basically lives) in turned out positions. Here are some images of turned out positions of the hips, legs, ankles, and feet. When students first learn ballet technique, they learn these placements of the feet. 

The dancer is in external rotation on the right and left sides of the body. If turn out is forced and not strengthened/trained over time, major injuries can occur in the ankle, knee, and hip joints. 

The image below shows a dancer who is forcing turn out and a dancer who is not. 

The ankles in the top photo are completely rolled in. This dancer is not rotating from her hips and engaging her gluteus muscles to keep her arches lifted. In order to properly rotate from the hips and begin to use your turn out, you need to squeeze your inner thighs together. At the same time, make a small outward circular motion with the upper legs. 

When I was younger, my teacher spiraled a scarf on my leg to show me what turn out was. She started the spiral at my upper leg and ran the scarf around and around and around until it got to my foot. This created the image of a leg that was constantly "turning out."

Turn out is not stagnant. Is is something a dancer is always fixing and adjusting during class. Even the most advanced ballet dancers lose their turn out sometimes. 

This post is an introduction to turn out. I plan to go a bit deeper in my next post with some videos that will help explain the application of turn out. Yours truly will be dancing in one of the videos. Stay tuned!

The Dancer Diet, Not Tutu Thin

Hey readers!

I am super excited about today's post! Today is all about food! I am going to explain what a professional dancer diet looks like. We eat healthy but equally satisfying foods that help maintain a lean, strong, and energized physique.

Below is a sample diet. I would eat this way on a day with lots of physical activity. I would have ballet class in the morning, rehearsal most of the day and Pilates class in the evening. 

Meal 1. Dancers must eat breakfast. It is crucial to get your energy up before class. Start the day with foods dense in vitamins and nutrients. 

• Green Juice: I always have a 1915 Bolthouse Farms cold pressed juice. I like the apple, romaine, cucumber, spinach, kale, and lemon flavor. It is refreshing and slightly sweet.
• Banana and PB: I love bananas and peanut butter together. I like the Jif-To-Go packages of peanut butter. These prevent that occasional peanut butter binge. All you need is a knife to spread a little peanut butter onto your perfectly ripe banana. Dancers love bananas because of the potassium. It soothes and relaxes sore muscles. Peanut butter is great too because its packed with protein and healthy fat. 
• Coffee: Coffee equals energy. Peet's House Blend is my go to roast. I combine unsweetened almond milk with my coffee because its low calorie and tastes just as good as dairy milk to me. Never forget the Splenda (it is bad for you but I'm hooked). Truvia and/or Stevia are healthier alternatives. 

Meal 2. Dancers' lunch breaks are pretty short so you have to get something quick but filling. 

• Superfood salad: Kale salad with chicken, tomatoes, cucumber, quinoa, cranberries, feta, sweet potatoes, and pumpkin seeds. This is one of my favorite combinations. This salad has so many textures and flavors. Not to mention all of the nutrients, carbs, proteins, and fats that I need. When in NYC I order from Just Salad, or Sweet Green. When I'm really in a hurry I make my own at Whole Foods. 
• Le Croix Sparkling Water: Sparkling, flavored water mimics soda. It is super refreshing and flavorful. You can also drink as many as you want! I have two to three per day. The best flavors are lemon and grapefruit. 
• Side of fruit: I like to finish lunch with something sweet. I pack a nectarine sometimes. They are refreshing and delicious. Cherries are another favorite. They are tart and have tons of fiber.

Snacks are dancers' best friends. I need snacks in between rehearsals and before performances. Here are some snack options. 

• 1 cup or so of blueberries will give you a boost of antioxidants. They are the most nutritious berry in the family. 
• A few cups of popcorn is a yummy and crunchy form of carbs to give you some energy.
• 1/4 cup of roasted, unsalted almonds is an anti-inflammatory option with healthy fat and protein. 
• 1 apple a day keeps the doctor away. Honey crisp apples are the absolute best!
• Veggies and hummus are guilt free and satisfying. Mini bell peppers dipped in Sabra Roasted Pine Nut Hummus fit my snack bill.
• If your going to eat a bar stick with a really natural brand like Larabars or Kind bars. Some protein bars on the market are super processed and are justified candy bars. Save your calories for desert, which comes a little later.

Well deserved dinner. There is nothing better than getting home and eating a great dinner with your feet up. 

• Pan seared Salmon: I sauté pre-marinated salmon in a non-stick pan with olive oil. Salmon is high in protein and in amino fatty acids. These acids are great for your skin and hair.
• Over roasted veggies: Bake chunks of broccoli, cauliflower, asparagus, and butternut quash in a 450 degree oven. I put salt, pepper, and olive oil on them and cook them for about half an hour. These are so good, I could eat the whole sheet pan. 
• Bedtime tea: Decaffeinated tea gets me relaxed and ready for bed. Its a really healthy ritual to get in the habit of because it acts as a cleanse and keeps you hydrated during the night. Any decaf Yogi Tea is wonderful.

Dancers eat desert. When choosing to eat desert its always a little hard because you know you shouldn't. However, you must treat your self for all of the work that you have done that day. Life is too short to avoid desert. Here are some dancer diet friendly options.

• Frozen yogurt: Self serve fro yo is nice because you can choose exactly how much you want. Just be wise and practice moderation. 
• Dark chocolate: Practice moderation here as well. One of my favorite treats are Justine's Dark Chocolate Peanut Butter Cups. A few Toberlone Triangles are amazing too.
• JUST one of something "bad". One Hostess cupcake, not three. One cookie, or half a cookie if your buying one thats bigger than your face. One small cup of regular ice cream. I am Ben and Jerry's lover. The most important thing is to just practice moderation.

Some dancers (ballet dancers specifically) don't eat enough and are too thin. I do not want to be like these dancers. I want and need to be thin, thats the reality of the business, but I also need to fuel my instrument and be healthy. 

I hope this dancer friendly diet was interesting and even helpful for you. I also hope that the diet showed you that not all dancers are worried about looking like a tooth pick. We eat well and are more normal than you'd think.

Injury Prevention

Dancers are often getting injured. Some common dance injuries include achilles tendonitis, lower back spasms, bone fractures in the feet, and knee ligament tears. 

Thankfully I'm not prone to injury like some of my hyper mobile friends. However, all dancers should be well informed about injury prevention. Many young dancers seek out such information. 

Wikipedia was no help. In the pasted paragraph below, there's little to no information about specific injury prevention techniques. Here, also is the link to the Wikipedia page. https://en.wikipedia.org/wiki/Ballet_dancer

Class time is used to correct any habits that will lead to injury. If the ballet dancer is properly trained, the dancer will decrease their risk of injury. Some ballet dancers also turn to stretching or other devices, like the foot arch stretcher, in an attempt to minimize the risk of bodily damage. Nevertheless, injuries are a common occurrence in performances. Most injuries do not show up until later in a ballet dancer’s life, after years of continuous strain.

After reading this, I felt compelled to share some of the popular forms of injury prevention I was taught. Check out my edits to Wikipedia!

Class time is used to correct any habits that will lead to injury. If the ballet dancer is properly trained, the dancer will decrease their risk of injury. Some ballet dancers also turn to stretching or other methods of cross training, like Pilates, Yoga, non-impact cardio, and swimming. Outside cross training attempts to minimize the risk of bodily damage by increasing strength, exercise diversity, and stamina. Nevertheless, injuries are a common occurrence in performances. Most injuries do not show up until later in a ballet dancer’s life, after years of continuous strain.

All for now!