tag:blogger.com,1999:blog-81820203681709982122024-03-19T00:33:41.613-07:00Miss Erin's DanceFitMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.comBlogger129125tag:blogger.com,1999:blog-8182020368170998212.post-82639695104711294742014-02-19T06:19:00.000-08:002014-02-19T06:19:25.623-08:00Praying What I Preach {...and dammit! I like my curves!}Most of the time I'm in workout type clothes. Most weekday mornings find me changing from sweat drenched Zumba clothes into workout capris or leggings, a sports bra and a tank top (with a shower in between, of course). It's not that I'm addicted to working out or the clothes that go with, but rather I just change right into what I will be wearing later in the day when I teach Ballet and/or Contemporary Lyrical (3 nights a week) or a Mat Pilates class. I tend to be one of those people that, once I'm comfy in my clothes, I don't want to change. I say all that to say that I don't necessarily check in with all my jeans as frequently as one might think. I don't have that many and tend to favor certain ones. Warm weather has me lovin the Spring dresses.<br />
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So last Saturday (weekends I dress in "regular" clothes) I reached into my jeans drawer and grabbed a pair I hadn't worn in awhile. Gotta backtrack a bit here. A few years ago I made a big overhaul to how <a href="http://misserindancefit.blogspot.com/2013/11/my-morning-chow.html">I eat and how I feed my family.</a> While I wasn't necessarily heavy, I had definitely filled out. I had gotten rather curvy compared to my 20's early 30's self. The first thing a visiting friend of ours who hadn't seen us in a number of years said upon our reunion was, "Whoa! You have boobies now!" Which in fact I finally did! All my other squishy parts were fairly filled in as well. My friend wasn't pointing out the changes in my body as anything negative. She was just surprised. We have know each other since our teens and she hadn't seen me in quite awhile. To tell the truth, it was the first time I had ever felt really womanly and sexy. In past years, years closer to my youthful ones, I spent many of those years in a much more waif-ish state. At times, dangerously waif-ish. As well as dangerously miserable.<br />
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Like I said, I was feeling sexy, but I also starting to suspect that I was going to continue in what I termed as my "I Finally Have A Bra Size/ Ass Expansion Program". In addition, there were some other issues that compelled me into changing my diet, and consequently how I worked out.<br />
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Anyhow, going back about three years, I lost around 25 pounds and significantly changed my body composition. I leaned out, especially in places that I'm not really prone to leaning out in, my backside. I felt pretty good about the changes in my appearance. Overall, I had dropped 4 dress sizes. Suddenly I was in a size that I hadn't been in since I was in my early 20's. Except now I was eating pretty dang healthy, getting plenty of protein, healthy fats and nutrients. I had to phase out most all of my pants and shorts and replace them with new ones (thank goodness for ROSS and the clearance rack at Target). One thing started to bug me though. I had pretty much lost my booty.<br />
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In my younger years my backside had always been one of my best features. Even more so in my older years, especially once I started filling out in my mid-30's. Once I lost the weight though, I noticed that my funk in the trunk had pretty much deflated. That's the best way I can describe it. While I had started doing more resistance training with weights, I really hadn't put focused efforts into strengthening the muscles of my glutes and quads. Plus, I started noticing some other things; if I didn't really keep track of how I was eating I would lean out a little more than I really wanted to, making me feel not quite right. I also noticed that my hair was thinning out. Yikes! I started to seriously think about trying to rock this style-<br />
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<img src="http://viliflik.files.wordpress.com/2011/06/sonya-4.png" /><br />
<a href="http://en.wikipedia.org/wiki/Sonya_Tayeh">Sonya Tayeh. I love her!</a><br />
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I tweaked a few things since then. All's well.<br />
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So, back to me and my jeans. Last Saturday I grabbed a pair from my drawer and threw them on. Well, I didn't necessarily throw them on. Actually I broke into a bit of a sweat doing a mix of Sumo wrestler type moves and punk rock Pogo dancing. After fastening them I had to check the security of the seams by executing some squats. While presentable for public viewing, I had to think twice about any moves that would require kneeling, crouching or deep bending. I also felt a little pang of panic and started to wonder where I was going wrong, seeing as how my pants were revolting against me. As soon as possible, later in the day, I peeled (like a second skin) them off and put on comfy p.j. pants (the sun was still high in the sky). The next day, having grabbed another pair of jeans that I haven't worn in a while, the same thing; a struggle to get the opening of the pants up and over my thighs and butt. I got mid-thigh and thought, "To hell with this!" Tossed the pants aside and just as I started to go into the brain-space of failure mode I realized something. I'll get to that something in just a second.<br />
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But first...<br />
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I'm not a fan of frequently weighing one's self. Especially if you've been doing things with diet, lifestyle and exercise (especially the exercise thing if you've been doing muscle building resistance training). Most scales just tell one side of the story. Not even a side really. Just a number. I can fill a bag with dirt and another with gold, each bag equaling 10 lbs. The number on the scale tells me nothing of the value or possibilities contained in each bag. Just how much they weight.<br />
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Ever seen the difference between what a pound of fat looks like compared to a pound of muscle? Or in this case, 5 lbs.<br />
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<img src="http://bamboocorefitness.com/wp-content/uploads/2013/01/fat-vs-muscle.jpg" /><br />
<a href="http://bamboocorefitness.com/one-pound-of-fat-versus-one-pound-of-muscle-clearing-up-the-misconception/">Image source; bamboocorefitness.com</a><br />
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I know! Crazy, huh?<br />
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I tend to recommend that one should go by how their clothes fit, and not necessarily by what the scale says. I do weight myself, but only about once a month. If I even remember to.<br />
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So, in praying what I preach, what do my tight pants mean? Over the last few years I've fluctuated in a 5-7 pound range. Nothing that should be of concern, at least not to me. Especially considering the complexities of women and hormones.<br />
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So if my pants are tight, but my weight isn't drastically different, and what have I been eating, and will I have to now go up a pant size, and should I exercise more, and, and, and (cue screeching car breaks, random items crashing to the floor off of a collapsed shelf, maybe a surprised cat).<br />
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<b>I LIKE HOW MY BUTT LOOKS! </b><span style="font-size: x-small;">(Oh, yeah. That's the something I was talking about earlier)</span><br />
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Certainly if by some work of wizardry I could exchange it for a slightly different model I would certainly entertain the idea. But reality being what it is (plastic surgery is not wizardry. It has a failure rate, possible side effects and a recovery time), I'm pretty okay with what I've got to work with. Mostly because of work I've been doing to try and build up my glutes, thighs and hamstrings. Basically, my legs as a whole. Squats, lunges, step ups, dead lifts, one legged dead lifts, good mornings, Bavarian split squats, and the gluteal work I do in mat Pilates and Balletone. All of my dancing takes care of the quads. The rest, maybe I've filled out a bit. But (do I intend a pun here?) I'm okay with the results. I would say even damn happy about it. I'm not exactly where I want to be with my "Dream Booty" (seriously? I'm not sure if I can even take myself seriously with that!). My legs look strong, and most importantly for me, like they belong to a woman. Because that's what I am. A woman. Not the media or Hollywood's version, not Photo-shopped into unrealistic ridiculousness version, and definitely not a woman who's worth is determined by her jean size or weight.<br />
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The Universe doesn't care what my size or weight is when I'm laughing on the couch with my husband and kids. Or when I'm sharing special moments with family and friends. Being of a certain size and weight mean so little in the great big picture of everything that goes into what makes me me.<br />
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The exact same thing is true for you.<br />
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Yes, eating healthy, at least most of the time, is important. As is getting exercise (find something you love, stick with it. Do some resistance training whether you love it or not), getting enough sleep (raise your hand if you struggle with that one...<br />
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...yup. Me too)</div>
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and trying to reduce stress in your everyday life. Health and wellness are gifts we should all strive to give ourselves.<br />
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Before you bristle over what the scale says or how that one (or two) pair of jeans fits, stop and ask yourself if you even care. Stop and take notice of your amazingness (<a href="http://www.urbandictionary.com/define.php?term=amazingness">Urban Dictionary</a> says it's a word). That, my friend, cannot be quantified by a mere number on a scale or item of clothing.<br />
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And find a comfortable pair of pants to wear.<br />
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<b><span style="font-size: large;">Okay, funny stuff!</span></b></div>
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Thanks for hanging out and reading!<br />
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Enjoy the dance that is life!<br />
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~Erin<br />
<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com3tag:blogger.com,1999:blog-8182020368170998212.post-6093465311498768652014-01-31T06:00:00.000-08:002014-01-31T06:00:31.008-08:00"Royals" Dance Fitness Routine {and a Lyrical snippet}.I've had some requests for a video of my "Royals" dance fitness routine. So, here it is! This routine was inspired by the fun, sexy and playful flavors of the Burlesque style, so once you get comfy with the steps start firing up that attitude. Although I would say go straight to working the flavor. It's just more fun that way!<br />
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In this post I also have a video snippet of a piece I've started in my Lyrical class.<br />
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<b>"Royal" dance fitness routine. Song by Lorde.</b><br />
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<b>Lyrical snippet: Part 1 "Safe And Sound". Song by Taylor Swift.</b><br />
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Thanks for hanging out and watching. Have a great weekend!</div>
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Enjoy the dance that is life!</div>
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~Erin</div>
<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-74956119874860752182014-01-28T07:29:00.000-08:002014-01-28T07:29:25.631-08:00Exercises For The Upper Back And Shoulders. Part 1.<br />
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Since the shoulder complex is attached to the upper back, exercises that target the upper back can benefit the shoulders as well.<br />
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Setting the shoulders in proper alignment is an important first step. Here is a link to a tutorial to help.<br />
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<a href="http://misserindancefit.blogspot.com/2013/03/technique-tuesday-opening-up-collarbone.html">Opening The Front Of The Shoulders.</a><br />
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Now for the exercises. Following the photos is a video tutorial, so if you don't want to go through the pictorial walk through you can scroll on down to the video.<br />
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Exercise #1<br />
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Laying prone on the ground or a yoga mat, lengthen through the body. Legs are in parallel, lengthen along the tops of the feet. Fore arms are on either side of the body. Core is braced, glutes engaged, and there is a little squeeze (or engagement) in the hamstrings.<br />
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Inhale as the shoulders lift and lengthen away from the mat, staying long through the back of the neck.</div>
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Exhale as the shoulders lower back down to the mat.</div>
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Repeat 4 more times for a total of 5 sets.</div>
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Exercise #2</div>
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Place the hands hand over hand underneath the forehead.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR82qtKDEtlPYd5-UlOO651A0pbl45hjGt4h2lRfoRD7_Xgghhk2tHLsusVB-DLqUsd3KSduR85rNMNPFfZGmqddSvTf7mZ5Asb26LT73MJiHnVxxciMloFlEETcI53lAQ_-hxvutO57w/s1600/Snapshot+3+(1-27-2014+2-00+PM).png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR82qtKDEtlPYd5-UlOO651A0pbl45hjGt4h2lRfoRD7_Xgghhk2tHLsusVB-DLqUsd3KSduR85rNMNPFfZGmqddSvTf7mZ5Asb26LT73MJiHnVxxciMloFlEETcI53lAQ_-hxvutO57w/s1600/Snapshot+3+(1-27-2014+2-00+PM).png" height="180" width="320" /></a>Inhale as the shoulders, upper back and arms lift away from the mat.</div>
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Exercises #3</div>
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Inhale as you lift the upper back and shoulders.</div>
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Exhale as you straighten the arms diagonally from the shoulders.</div>
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Inhale as the arms come back in.</div>
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Exhale as you lower back down to the mat.</div>
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Repeat 2 or 3 more times.</div>
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Finish with Child's Pose as a recovery stretch. Below is a picture of the stretch. The one I do in the video is a terrible example!</div>
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<img height="133" src="http://kristinmcgee.com/wp-content/uploads/2012/12/Extended-childs-pose.jpg" width="200" /></div>
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<a href="http://kristinmcgee.com/unwind-your-body-mind-with-this-peaceful-yoga-sequence/extended-childs-pose">Image source.</a></div>
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Here is a video tutorial with a variation that uses a resistance band.</div>
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<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/Q5Ve67EmrlY?feature=player_embedded' frameborder='0'></iframe></div>
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Thanks for hanging out and watching!</div>
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Enjoy the dance that is life!</div>
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~Erin</div>
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<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-67662162054042455942014-01-22T06:33:00.000-08:002014-01-22T06:33:52.787-08:00We All Start With "Little Moves".<br />
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We all start with "little moves". What does that mean. Well, it's my way of saying that everyone pretty much starts at the same place when it comes to movement and dance. We all start out being a little unsure and feeling pretty uncoordinated. Very young children jump in with abandon and without inhibitions, and it is a beautiful thing to see. Yet often enough, when they reach a certain age they too feel the pangs of uncertainty in their abilities. Some people take to dance and movement very naturally, but even they will come across their struggles. Often steps are learned on a small scale and then as ability and confidence grows so too does the size (or speed, height, what have you. Sometimes slowing the speed down is the challenge). A "little move" becomes a "big move", executed with confidence, strength and grace. As a dancer and as a dance teacher it is a beautiful thing to witness because I know first hand how amazing it feels.<br />
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I still remember the moment that I finally "felt" my first pique turn. Here's a nice video I found of the step I'm talking about-<br />
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<a href="http://www.youtube.com/watch?v=XMWBHBvc3dE">Pique Turns in Classical Ballet.</a><br />
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I remember struggling and struggling with them. I didn't start really training in ballet with any consistency until I was about 12, so I have very clear memories of the struggles that I had in learning many of the steps in the classical ballet vocabulary. Most of the time I felt like a wagon that had lost one of its wheels. Suddenly one day in class I felt the smoothness of a completed turn with a seamless connection to the next turn. I still, to this day, remember how it felt internally. That is the feeling that I get super excited about when I see my students really feel like they have nailed a step. Especially turns, which have always been what I am weakest at. Although I'm better now, at my advanced age in ballet years, than I ever was as a younger dancer. This is due to the fact that I have a much better understanding of core strength, and thus, a much stronger core. Even though I am mostly a teacher now, I am always learning new things and peeling back new layers of understanding. All the time. I guess that is what I want anyone who does any kind of dance instruction with me (or any instructor for that matter) to learn first; fall in love the art of learning the technique. The process over perfection.<br />
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Seeing exceptional dancers can be both inspiring and intimidating. A Zumba instructor that I got to work with for a licensing workshop who was very inspiring to me said something that I found brilliant;<br />
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"You are only as good of a dancer as the person standing next to you."<br />
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What that means is that there will always be someone better than you, and someone will probably be feeling that way about <i>you </i>at some point. So stay calm, focused and patient. Give yourself compassion as you push yourself further.<br />
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I remember sort of hating going to see big professional companies in S.F. I would watch and try to follow what steps they were doing. I was so wrapped up in my own frustrations with my abilities that I couldn't just sit and watch. And be inspired<br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;"><span style="font-size: x-large;">Allow yourself to be inspired. Let it flow through you and it will flow from you.</span></span><br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="line-height: 18px;">Once I was able to allow myself to be inspired, and took a moment to take inventory of my own good qualities, I was also able to gain a greater understanding of what I was doing, what I wanted achieve, and eventually what I wanted to </span><i style="line-height: 18px;">give</i><span style="line-height: 18px;"> to my audience and students. It was there that I truly found joy. I still do!</span></span><br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="line-height: 18px;">Thanks for hanging out for my rambling!</span></span><br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="line-height: 18px;">Enjoy the dance that is life!</span></span><br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="line-height: 18px;">~Erin</span></span><br />
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<span style="background-color: white; color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif;"><span style="line-height: 18px;"><b>What inspires you? I'd love to hear your story! </b></span></span>Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-25466013186734790002014-01-10T07:22:00.000-08:002014-01-10T07:22:10.366-08:00Rolling Out The IT Band<br />
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The IIiotibial Band, otherwise known as the IT Band, is a long, non-elastic band of tissue that along the outside of the thigh. It has attachments at the hip, as well as the knee. At the top of the leg it blends into the tensor fascia lata (TFL) and the Gluteus Max. With connections at the knee and lower leg as well it is easy to see how tightness in this band can wreak havoc to the entire leg.<br />
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<img src="http://inspirehappy.com/wp-content/uploads/2012/09/TFL_ITBand.jpg" /><br />
<a href="http://inspirehappy.com/2012/09/06/painful-knees-leg-pain-running-tensor-fasciae-latae-tfl-iliotibial-it-band-syndrome/">Image source.</a><br />
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Remember the first part of the description is that it is non-elastic. This makes it especially important to "lube" up the fascia of the IT Band to get some pliability throughout all those connections.<br />
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*Warning; individuals with high blood pressure and/or heart disease are to use caution when engaging in rolling exercises. This is due to the possible disruption in even breathing which can cause a further elevation in blood pressure. Please consult with your physician for more information.<br />
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Thanks for hanging out and reading.<br />
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Enjoy the dance that is life!<br />
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~ErinMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-70934523803792123372014-01-07T06:18:00.000-08:002014-01-07T06:18:07.989-08:00Things To Get Busy With Now That It's 2014 {and some sites I recommend you check out!}<br />
No doubt about it. We are in 2014 and the year is young. The newness of the year brings about thoughts of changes, hopes and goals for the coming 12 month cycle. I've never been one for making New Years resolutions. If a habit is worth breaking or implementing, then one should avoid holding it off and get to making a better life ASAP. With that said, the beginning of the year is still a fine time to evaluate or reevaluate goals.<br />
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My household is starting off the year with our house on the market and us looking for a rental house that will accommodate our family of six. But that is no reason to hold of some doable desires. Or at least get the ball rolling for some of them.<br />
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<b>Get my personal trainer certification. </b><br />
I have a group ex. certification through <a href="http://www.afaa.com/">AFAA</a>. It was something that was recommended to Zumba instructors. I'm glad I got it, but now I would like to expand my role in the fitness field. Step one is to decide which organization to get it though. There are quite a few, but I think I have it narrowed down to either AFAA, <a href="http://www.acsm.org/">ACSM</a> or <a href="http://www.nasm.org/">NASM</a>. Hopefully I will make my choice soon and get crack'in. A great way to freshen up on all that human anatomy!<br />
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<b>Become a better blogger.</b><br />
One of the best ways to get better at something is to do it. And do it some more. I've always been intrigued by writing. For me blogging offers a great opportunity to hone my abilities. I've collected a slew of articles, mainly from <a href="http://www.blogher.com/">BlogHer</a>, that I just need to sit down and read, reread and perhaps employ.<br />
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<b>Master this philosophy!</b><br />
<b><a href="http://www.entrepreneur.com/article/230333#">Forget Setting Goals. Focus On This Instead.</a> </b>Written by James Clear, this article looks at the differences between setting goals and using a system to achieve accomplishments, including why the standard practice of just "setting a goal" might be the first step to failure. It is a great article that I highly recommend reading. My mind was a little blown when I first read it. I'm excited to use this philosophy in my everyday life.<br />
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<b>Add more of this flavor to my dance fitness routines.</b><br />
Burlesque! What, what. Starting last year Zumba HQ added the <a href="http://la.conference.zumba.com/">L.A. Zumba Instructor Convention.</a> Prior to the West Coast event the only other U.S. convention was held in Florida. So now there are two annual conventions. I've never been to one, East or West coast. I was hoping to get to the L.A. convention this February 2014, but with everything going on, coupled with the expense it just wasn't in the cards. Maybe next year. No biggie. But if I could've gone one of the things I was really excited about was a mini workshop exploring how to infuse the flavor of Burlesque into choreography, lead by the amazing <a href="http://ginagrant.zumba.com/">Gina Grant</a> (she was the instructor for my Zumba Kids licensing workshop).<br />
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It is a fun style to add some heat to an already fun and sexy workout!<br />
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I also wanted to get some Dancehall...<br />
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...with Toya and Cat (they are based out of Sacremento, so this is something I can definitely make happen in 2014!)<br />
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<b>Pretty Ballet Hands!</b><br />
Making hands ballet pretty is a lot harder that you'd think. Hands can hold quite a bit of tension, are usually on the periphery of the mental body check list and they stick out like, well, a sore thumb. I personally have the "Big Mac" habit. That is where one's thumbs stick out, because of misplaced tension, making the hand a suitable sleeve to slip a Big mac burger into. I had one old British teacher who used to threaten to cut my thumbs off. Her accent made her words more believable.<br />
I read about this little tip...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfJhrZhKAPlVtHvHOIZXi_LMqPCba5M2cD56_FDlHMzp2AQ0aL4mJ68B9h7Jtkmw7uwhEflxAblYCfqoSuiXVuVZEuSWWN_iMfNkH21k73mqyWFqYqfoJCkIaPFnajvdYFKBSrGeUr8SE/s1600/IMG_1615.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfJhrZhKAPlVtHvHOIZXi_LMqPCba5M2cD56_FDlHMzp2AQ0aL4mJ68B9h7Jtkmw7uwhEflxAblYCfqoSuiXVuVZEuSWWN_iMfNkH21k73mqyWFqYqfoJCkIaPFnajvdYFKBSrGeUr8SE/s1600/IMG_1615.JPG" height="320" width="239" /></a></div>
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...to get hands like these...</div>
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<a href="http://turning-pointe.tumblr.com/post/11769646618/via-gerard-uferas-photographe">Image source.</a></div>
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Pencils are cheap. I'm sure the repeated clatter of them hitting the ground won't drive me bazonkers or anything. I think my students and i are going to have a lot of fun with this one!<br />
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<b>Convince my husband that this will be loads of fun to do with me.</b><br />
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Acroyoga! Okay, so this video might be little ambitious. But we can start here...<br />
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here...<br />
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and maybe even here...<br />
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Safety first. A spotter is recommended. "Caitlyn. Neil. Get in here!"<br />
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Acroyoga also means...<br />
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<b>Do an unassisted handstand.</b><br />
I'm getting pretty good up against a wall. It's time to go to the next level. Eek.<br />
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<b>Get up from the bottom of a pistol squat. (Not necessary for Acroyoga. Just really bada**)</b><br />
I can get all the way down, just not up. Future post. Currently hunting down an accomplice. Melanie?<br />
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<b>Learn how to dance something remotely like this (the girl's part).</b><br />
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My appetite got whetted to learn how to waltz like this. Even with all of my dance training, it sorta knocks me out of my comfort zone. Which only makes more of a fun challenge! Lot's to remember and think about. Dang! They make it look so easy! I will most likely be a beginner forever.<br />
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<b>I. Need. To Roll. More. Period.</b><br />
When I say roll I mean on a foam roller and/or tennis or lacrosse ball.<br />
<a href="http://misserindancefit.blogspot.com/2013/01/rolling-out-glutes-for-beginners.html">I need to do way more than just this.</a><br />
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<b>I want to do a back bend. From a standing position. Dammit.</b><br />
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<b>Sites I recommend you check out!</b><br />
Here are a couple of dance/strength training/fitness/body wellness sites I follow that I think you might want to check out.<br />
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<a href="http://www.joelminden.com/">Joel Minden: Strength and Conditioning.</a><br />
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<img src="https://fbcdn-profile-a.akamaihd.net/hprofile-ak-ash2/c10.10.160.160/1004618_495211690559211_863469022_a.jpg" /><br />
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<a href="http://www.fasciafreedomfighters.com/blog/">Fascia Freedom Fighters.</a><br />
<img src="http://www.fasciafreedomfighters.com/wp-content/uploads/2013/02/logo-web.png" /><br />
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<a href="http://danceproject.ca/blog/#.UswIxfRDtR8">The Dance Training Project.</a><br />
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All in all I think I have a pretty good list going for things to look forward to and stay busy with in 2014.<br />
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Thanks for hanging out. You can subscribe by email at the top.<br />
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Enjoy the dance that is life!<br />
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~Erin<br />
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<b>What is on your list for 2014? Anything that you would like to know more about? </b><br />
<b><br /></b>Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com2tag:blogger.com,1999:blog-8182020368170998212.post-76620274663739053522013-12-31T09:03:00.002-08:002013-12-31T09:03:30.106-08:00Dance Fitness Round-Up Of 2013.Between my roles as a ballet teacher, contemporary/lyrical teacher and Zumba instructor I did a lot of choreography in 2013. Most stuff I videotape (if it's my choreo then I'm almost certain to forget it unless I do it a billion times) and some of it I post. I love all the opportunities I get to create my own work, as well as learn from others (I'll never stop loving that!).<br />
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Here's a small collection of stuff I posted during 2013. Did someone just say it was time for an impromptu dance party? I'm in!<br />
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<b><a href="http://misserindancefit.blogspot.com/2013/01/thrift-shop-dance-fitness-video.html">"Thrift Shop" </a>by Macklemore.</b> The link is to my original posting of it which also includes the uncensored video of Macklemore's music video. Yes, uncensored, so you've been warned if you click on his vid.<br />
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<b>"Can't Hold Us" by Macklemore </b>(my fantasy choreo boyfriend).<br />
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<a href="http://misserindancefit.blogspot.com/2013/07/happy-monday-dance-fitness-routine.html"><b>"Blurred Lines" by Robin Thicke.</b></a> (Click on the link to the original posting). Robin Thicke definitely stepped into the thick of it with this song. The song has been deemed everything from the most sexist song towards women ever made to just a song about a guy being immature and cocky. Regardless of the controversy (and I've read a great deal about it) most everyone who loves a good tune agree that this one gets one grooving. Oh, and my Zumba class freaking loves it!!</div>
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<b>"You're No Good" by Major Lazer</b>. <a href="http://misserindancefit.blogspot.com/2013/10/dancehall-im-gonna-fake-it-till-i-make.html">(Click here for my original post).</a></div>
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<b>"Girl On Fire"</b> by Alicia Keys.</div>
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<b><span style="font-size: x-large;">Hope 2014 is filled with lot's of joy, love and DANCING!!!</span></b></div>
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Enjoy the dance that is life!</div>
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~Erin</div>
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<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-4241983341612882682013-12-30T05:45:00.000-08:002013-12-30T05:45:39.859-08:00DIY Exercises For At Home Or Away.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUTLq6eREms1CKJbCV-2K7wDjOoJKd4qGcftgcC8PnPZsF2tN2aX2LDIuo1Qhyphenhyphen3yp0c3GyUBk4s8bohV77yXTCChSkDUkDXyy3PGO6dUIGf176XhWVVeWVvx5n9hjtf9DPTeN8jhaPviQ/s1600/IMG_0813.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUTLq6eREms1CKJbCV-2K7wDjOoJKd4qGcftgcC8PnPZsF2tN2aX2LDIuo1Qhyphenhyphen3yp0c3GyUBk4s8bohV77yXTCChSkDUkDXyy3PGO6dUIGf176XhWVVeWVvx5n9hjtf9DPTeN8jhaPviQ/s320/IMG_0813.JPG" width="320" /></a></div>
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I'm removed from my gym for a few days. But no matter. There are exercises that can easily be done at home! Here are some of my favorites! Just click on the links.<br />
<img src="http://img2.timeinc.net/health/img/mag/2013/01/dog-split-400x400.jpg" /><br />
<a href="http://www.health.com/health/gallery/0,,20654434_2,00.html">Image source.</a><br />
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<a href="http://misserindancefit.blogspot.com/2013/01/dog-split-yoga-series.html">Dog-Split Yoga Series</a>.<br />
I love this one and it is a killer as well as a great strength build.<br />
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<img src="http://www.onesourcetalent.com/blog/images/abs-%20Exercises-3.gif" /><br />
<a href="https://www.onesourcetalent.com/blog/index.cfm/2008/8/14/Top-6-Ab-Exercises-EVERY-Model-Needs-to-Know">Image source.</a><br />
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<a href="http://misserindancefit.blogspot.com/2012/04/awesome-abs-part-deux.html">Awesome Abs!</a><br />
I used this series for both dancers in core training and for fitness classes. I love it. My sixteen year old even kicks it out now and again. So if your visiting with family see if you can get some loved ones to do it with you! I promise there will be camaraderie and laughter!<br />
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<img src="http://www.easyvigour.net.nz/pilates/an_swim.gif" /><br />
<a href="http://www.easyvigour.net.nz/pilates/h_cswimbeg.htm">Image source.</a><br />
<a href="http://misserindancefit.blogspot.com/2013/01/a-couple-of-pilate-moves-swim-and.html">Pilates Swim And Grasshopper.</a><br />
Once your body is warmed up with Dog-Split or Awesome Abs, then this is a really good one for core, glute and hamstring work.<br />
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Enjoy the dance that is life!<br />
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~Erin<br />
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Like what you see? Be sure to subscribe!Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-68406566449902553192013-12-23T06:40:00.000-08:002013-12-23T06:40:32.163-08:00Dance Fitness Routine; "Girl On Fire".I think I promised awhile ago that I would throw together a video of this routine for my Zumba class. The choreography was inspired by my love of contemporary jazz dance.<br />
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I filmed it after a long day of teaching dance classes, hence my refusal to wear shoes for another minute. I've been trying to foster "Bun Solidarity" so as to encourage consistent bun-age among my youthful ballet students. Push-ups will be the prize for failure to comply come 2014. 10 for no bun, 5 for pathetic attempts. You've been warned my lovlies!<br />
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All that aside, here it is. Replete with my signature crazy dance faces. I dare you not to sing along or make a show of some passion to this fabulous song (<a href="https://itunes.apple.com/us/album/girl-on-fire-single/id557203709">click link to buy "Girl On Fire" on iTunes</a>) by the amazing Alicia Keys.<br />
The video has a kind of abrupt ending, so don't scream or anything. In the event that a loved one does wander out to see why you were screaming, make them dance with you.<br />
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Thanks for hanging out and watching.</div>
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Enjoy the dance that is life!</div>
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~Erin</div>
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<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-43188863143008062432013-12-19T06:39:00.000-08:002013-12-19T06:39:18.451-08:00Lyrical Dance; "Arms".A short lyrical dance to Christina Perri's "Arms".<br />
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A week or so ago I got to perform this with my students from my lyrical/contemporary class. The ensemble piece was set on a mix of teen and adult dancers. A beautiful group of dancers! Perhaps I can hunt down a video of the performance (a very casual venue). I have footage of the group in class, but have promised not to post the videos, even though they look awesome!<br />
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Enjoy the dance that is life!<br />
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~ErinMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-6122094830329135032013-12-17T07:21:00.000-08:002013-12-17T07:21:15.538-08:00Exercises For Good Posture.<i>Today's post is a reconstruction of a series of posts I did about a year and a half ago. </i><br />
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<i>To see the original posts you can click on the following links:</i><br />
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<a href="http://misserindancefit.blogspot.com/2012/03/straighten-up-for-spring-exercise-1.html">Exercise #1.</a><br />
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<a href="http://misserindancefit.blogspot.com/2012/04/straighten-up-for-spring-exercise-2.html">Exercise #2.</a><br />
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<a href="http://misserindancefit.blogspot.com/2012/04/straighten-up-for-spring-exercise-3.html">Exercise #3.</a><br />
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Or, you can see a version of them below.<br />
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Having good posture is important. Not only can good posture make you look younger, thinner and more confident, it can make you feel better. Better circulation, better breathing and better functional movement.<br />
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What better time than the approach of a new year, although anytime is a good time for better posture!<br />
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<span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Exercise #1;</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Laying down on your back on the floor (the most reliable hard surface usually) with knees bent, place your feet about hip width apart.</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Feel your neck relax and feel lengthening through the back of the neck without jamming the chin into the chest.</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Next, gently press the backs of the shoulder blades against the floor. You want to feel as much of the blades against the floor, without squeezing them together. Rather, feel the space between the shoulder blades expand, being careful to not allow the front of the shoulders to hunch in towards the chest.</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">As you maintain this neck and shoulder alignment, create space between the shoulders and the ears. I have heard it described once as if you are sliding your shoulder blades into your back pockets. </span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Keep the majority of focus, for now, on the neck and shoulder area. Gently pulling the bellybutton towards the spine will help stabilize the rest of the body. Allow your hips and legs to stay relaxed, as if melting into the ground.</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Once you have dialed all of these cues in, maintain this alignment for 4-6 focused and deep breaths. Release by bringing your thighs to your chest and hugging your legs. You can add gentle rocking side to side for a gentle massage. Or take a break by simply letting your entire body to rest and reflect for a moment. Then redial all of the above cues back into your body and begin again.</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">Repeat this exercise 3-5 times, or as desired, a few times a week or even daily.</span><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" /><span style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;">An exercise like the one above can help train awareness of one's posture, and awareness is the first step.</span><br />
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Exercise #2.<br />
We will move to the backs of our shoulders. They should be relaxed and spread as flat as possible, being sure to listen to your body for signs of pain, on the floor. Visualize lacing up the front of your rib cage, while allowing the back of the rib cage to melt into the floor.<br />
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We now journey to our hip and pelvic region. Our back is in a neutral position when the natural lumbar curve (the curve of our lower back) is present. By tilting the pelvis towards the ribs we flatten out that curve, creating an elongated spine. Then release and go back the neutral spine position. That is one set. You can do repetitions at a medium tempo, or hold the tilt portion for longer before releasing. Keep the focus on the pelvis and keep the work out of the legs.<br />
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As you work between the two pelvic tilt positions engage the core by pulling the belly button to the spine.<br />
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Quick, check in with the shoulders and ribs!<br />
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Exercise #3.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwNEYGKLuBdEsM5jFQNRtfEPXbcd6db4Is7dmU75tZW8QOvpdsP1idf8FRip3gjrJE5cYF2W8sqgNDOc9UUqwh3DvwD_kkdVPtT2PBTNSODA8KPZucyGcdJNhsGHT3-REmWTU0W66G0Uk/s320/IMGP6903.JPG" /><br />
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<strong>Let's run through some alignment principles;</strong></div>
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neck relaxed.</div>
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back of the shoulders and ribcage are "melting" in to the floor.</div>
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front of the ribs are "sewn" shut.</div>
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belly button pulled to the spine (belly button to spine will be on the more intense muscle engagement for these exercises. "Standby" mode would be to simply brace the muscles of the torso as if bracing to be patted on the belly, or God forbid, punched in the stomach).</div>
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natural curve of the lumbar (small of the back) is present, but not exaggerated.</div>
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knees lined up with both the hips and feet (knees are not touching).</div>
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weight is distributed evenly through the feet.</div>
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Next we are going to challenge this position by incorporating arm movement.<br />
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Inhale as your arms extend towards the ceiling.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzj2Uhe9lLd_smTl6pM4wptCI4MmvPSVaXucJOHVVtsrKuG7w4Cp4mmeLuZesdaYYPPdc2AEE6MEKPJm1J85gY8mphRueEwQPMaAm-xYjLoj2UdCzY-HDMHHqpxNcQgCoE2X9yAfigMks/s320/IMGP6900.JPG" /><br />
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Exhale as your arms reach overhead, careful to not let the ribs pop open, or the pelvis tilt away which would increase the lumbar curve and stress the lower back.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUVL24N_FPiKuj-RnHebQrrkvnUVu4TT9IsIWW523W1pUZFcu5Y7uqRN5O08uvsyoCI8NQQGLyUxS79cVpf0IWtxGHBLcctyu8TDAUwGqqco59i9MAQOvV2BsfiNhlHpQGtjMmlgO_4wU/s320/IMGP6901.JPG" /><br />
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Inhale as you reach the arms back up to the ceiling.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCdvBrI0C2AhEp8b0vFmhyKsZfM94OgnmImRxbRqSh5uT4tHfUK45FpACwySGasSqpjQivSpVz7o_exdEgdaWq2PwTxdMEakc_LXfjhLo6NgTD5xlo7TwxgMDAXe6ViwdlsUwl5R6wA8/s320/IMGP6900.JPG" /><br />
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Exhale as you bring them down along side your body.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNl6a1Qz9wJBepruSv_LzbrxmNH1U_-YRz1EQuYHqQpZIPaO5aD73dS0FDmH9cDNoWfx7UPe8gr2CcWHKuOY6WjUg3UIXbUGcv6kRlehok8Wy_wqg_c1os-TSOqh1m_gKd2_EkkXaYYlM/s320/IMGP6903.JPG" /><br />
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You can further increase the challenge by doing this arm exercise in a seated position.<br />
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Starting with your right arm, reach it in front of you.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRInDjjswvzBwbGyxOvU5b2mOY254CBa7FGt4QkgLOXEFh862l7nCnJaYhqWdsiaN2TxIG8d4MMIGyqpTHmuaREeyazouhm7ykPZwG1d9-el1PsHWWpCwD3sez4JNJzuf3TC1LC-eVk8U/s320/IMGP6899.JPG" /><br />
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Be sure to keep your shoulders square and away from the ears. Ribs are securely fastened in front. Abs engage.<br />
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Maintaining the alignment in the torso, slowly reach the arm overhead. Keeping the focus on alignment. As soon as proper alignment is compromise, readjust the arm and secure proper alignment.<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHJScc_ibhvzz_2N2SCDpIx_C2ucIL-LmTzB1DWetQn4oZ7khfnmh1mqFjUvibjn2kDCbn2JwExTlBX0j2_ioCFF6A1klQ5gQJPhq9VOtQKKe9AuorO7ThtACHU4zlWaXE5FgpvbC6H9c/s320/IMGP6898.JPG" /><br />
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Be sure to do an equal amount on each arm.<br />
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Now you can try both arms together.<br />
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Don't let this happen...<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizJKiog1JAT8ORPuaMlmN_15HAC1Jt1GG1w9V9Kcu34Adfhdk_bMpBQA082_ingMV7Iw1JWp0PyNidj72jCGA3FbLXb7wpqoXfuRgI-nhSLfGL0_MVVNHnzVI1gPruriZUZrOJBfrxCEc/s320/IMGP6896.JPG" /><br />
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Ribs are popped. Lumbar curve is exaggerated. Core is not engaged. Yikes!<br />
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Keep that alignment...<br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhmrVVvQXmOer4gvepXmjI_jDmQ1JZQVKo5A5c-QSt67b1-wQRUeHiTB8YVxxX9nluZaaU5fSa7-FUsUIICdkZB46Q4yqc0zOJbaSJGha1Gr2VkYgpVcTZll-dsgZ6AlgzfFtvqp7xVXY/s320/IMGP6895.JPG" /><br />
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Take some time to get that posture aligned for 2014!<br />
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Thanks for hanging out.<br />
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Enjoy the dance that is life!<br />
<br />
~Erin.<br />
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<br style="background-color: #c0a154; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 14px; line-height: 20px;" />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-15670833443249989092013-11-18T06:22:00.003-08:002013-11-18T06:22:59.100-08:00My Morning Chow.*<i>Note: In this post I talk a bit about nutrition. I am not a doctor or a nutritionist. The common sense thing for me is to tell you to consult with your physician before making changes in your diet. The common sense thing for you to do is to get crack'in on some research of your own. Perhaps get a conversation going with your doctor!</i><br />
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<img src="data:image/jpeg;base64,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" /><br />
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A couple of weeks ago I was talking to a gentleman at the gym. He knew me by my reputation as a Zumba instructor (at least I'm hoping it's that representation of me). Actually I had meet him about a year prior because he knows my husband. A retired anesthesiologist now, when he was still working my husband, then a surgical tech, had been in on many of the surgeries he performed anesthesia for. My husband was also the one who introduced him to <a href="http://www.mst3k.com/">Mystery Science Theater 3000.</a><br />
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After getting all that sorted out our conversation went into fitness and nutrition. He asked me what I ate for breakfast to keep my energy up. He himself had been doing smoothies in the morning and was just not getting the results he wanted. As well as feeling bloated and run down. Basically, just not satisfied. Maybe a little miserable too.<br />
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So what did I tell him?<br />
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First, here's a little about my journey to why my morning chow is what it is.<br />
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For years breakfast around my house for my kids and myself was usually a bowl of cereal with low-fat milk or toast. Sometimes the toast had a little peanut butter on it or a thin sheen of butter and some jam. Once in a while I would get fancy and make french toast or pancakes. Then there were the amazing opportunities of cold Take Home And Bake pizza from the night before.<br />
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About two going on three years ago I came across <a href="http://robbwolf.com/">Robb Wolf's</a> book <a href="http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844">Paleo Solution Diet: The Original Human Diet.</a><br />
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It kinda made sense. I was willing to give change a shot. I had been putting on weight over the last few years, although I wasn't too horrified by it. I finally had boobs! A non-dairy bra size. With that I also had a substantial ass-expansion project going on. Again, I wasn't too horrified, since for the first time in my life I was actually starting to feel comfortable in my body and for real sexy. But then again, I couldn't help but notice that I was making my way to the next size up in clothes.<br />
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The main thing that peaked my interest about changing how I ate was to feel better. I was feeling sluggish. And achy. And I really wanted an alternative to the anti-depressants I was taking (a long, thought out decision I made once I realized that I had been battling depression for most of my life. I have mentioned in the past that the choice to start or stop taking anti-depressant medications is a very serious one. Consult a doctor or other qualified expert). I'm not above wanting to "look good naked" either.<br />
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While I never dove in head first to strict "Paleoism", I did make some pretty fierce changes. One of the biggies was dragging my tired bed-headed butt out of bed and make a hot breakfast for my kids and myself. A breakfast that was based on animal protein and <a href="http://www.marksdailyapple.com/fats/#axzz2kUCfUapg">healthy fats</a> (grass-fed butter and animal fats, avocado, olive oil, omega-3 rich fish oil among them). I use many of the tenets of the Paleo/Primal way of eating as a template now. I believe we each need to tinker with what works for us.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ6u9Zl94cWvMH5qWU4eBGhfGH-mMVnTobdKeo-SlaClKg9LCgHdTieF-PysYcUt-Vw6jd64CZ5kW9VtmAP3FPpGcbbLYQEYIqVG3N7lY2YUfADHkFDqby4lhkSj7Is79v6ZOazTksHMk/s1600/1385044_719208271440287_398889242_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ6u9Zl94cWvMH5qWU4eBGhfGH-mMVnTobdKeo-SlaClKg9LCgHdTieF-PysYcUt-Vw6jd64CZ5kW9VtmAP3FPpGcbbLYQEYIqVG3N7lY2YUfADHkFDqby4lhkSj7Is79v6ZOazTksHMk/s320/1385044_719208271440287_398889242_n.jpg" width="320" /></a></div>
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I found these via <a href="https://www.facebook.com/ancestralizeme">Ancestralize Me </a>.</div>
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I found out pretty quickly that it was definitely worth getting out of bed a little earlier. Not everyone in my household is hip on eating in the morning. My husband for one. He's a big boy and can figure out what works for him (in no way does that prevent me from nagging him from time to time). My pre-teen son was another story. I wanted him to just suck it up and eat his morning chow so he wouldn't crap out during his school day.<br />
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Aside from consuming more animal proteins, healthy fats and nuts, the biggest change I made was removing gluten products from our diet. That meant removing anything that had wheat grains in it. I also removed legumes from my diet, including peanuts. My hubby and my kids still have them from time to time (what would football season be without chili beans and taco chips?). I find that I just don't feel well when I eat them. I don't worry about how to make tofu delicious because I tossed out soy as well. What about dairy? We eat dairy throughout the week. I use heavy whipping cream (preferably organic and pasture raised) in my coffee every morning. Because of what I have discovered about our body's need for healthy fats, I no longer recognize low or non fat dairy as an ideal food choice. The exception being when my kids and I get frozen yogurt. It's hard to find full fat at the fro-yo parlor, and 'round these parts that yummy frozen treat happens. Yes, I indulge in sugary yum yums, but not nearly as much as I used to. The cravings for them just are not as strong. I attribute that to the removal of gluten and just being more aware of my consumption of simple carbs. Having an adequate amount of fat in my diet helped too.<br />
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What about them carbs?<br />
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When I first went about making changes in my family's diet, carb rich foods got significantly reduced. There are carbs in vegetables, fruits and tubers (sweet potatoes). While I started off fairly low-carb, once I reached a leanness that I was comfortable with I realized that I felt a whole lot better if I had a certain amount of carbs in my diet. My kids usually have access to plenty of fruit. Corn chips and corn tortillas are somewhat of a sacred food in my house, so I didn't fret too much about their access to carbs. So throughout the week we have rice or potatoes (white) as well as sweet potatoes. Sometimes we get gluten free pizzas or make gluten free mac n cheese. They are more of a fun treat than a staple. What I have learned though, is that <i>when</i> you eat your carbs can have an affect on how you feel and perform.<br />
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Here are my carb strategies:<br />
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No carbs in the morning. Not even fruit. That is for me, not my kids. I remind them that they need to get their protein on at breakfast.<br />
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If I have really hit it hard at the gym I will try to have some kind of "recovery" carb available to me. Coconut water is my favorite. <a href="http://zico.com/2013/our-products/zico-chocolate-14-oz/">ZICO Chocolate Coconut Water</a> is my absolute fav. Even a piece of fruit. I do this especially if I know there will be physical demands on me later in the day. On other days, whatever I ate for breakfast will usually carry me to lunch. I should say, will carry me without me throwing a temper tantrum and straight up losing it because I have hit my cranky and hungry mode. It used to happen all the time. Now not so often. That's a big plus in my book.<br />
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Outside of "recovery" carbs, if I feel I need them, I prioritize what I eat in the middle of the day to animal protein, vegetables, healthy fats, nuts, seeds and yes, some dark chocolate. I may gobble up some root chips (I. Love. Them.) or plantain chips (with guac. Yes!). While I will maybe have a sweet potato, I avoid foods like rice or white potatoes (except for In and Out fries. That would be straight up crazy, Yo.). Why? Because they make me sleepy, foggy and sluggish for the rest of the day. My husband and I have both found this to be true. Times that we have gone out to eat for lunch on a weekday this becomes a factor in where we chose to eat. I save the rice and taters for dinner time. For me, carbs in the evening contribute to my winding down process. Throughout the day I have feed my body protein, fats, veggies, nuts, dark chocolate and it all gets topped off with some carbs. This system has been working really well for me for the last year. I never feel deprived and I don't feel panic about falling into bad habits that will derail me (except for my love of red wine).<br />
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Fortunately for my new gym buddy, I didn't go into all the detail that I just did here. I gave a much shorter version.<br />
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<b>Stick to animal protein and healthy fats for breakfast.</b> My go to favorites:<br />
I love eggs. When I have eggs for breakfast I usually have about 3. For crazy mornings when I am trying to get kids ready for school and myself ready to teach a class or classes at the gym, eggs provide a perfect solution for getting some oh so <a href="http://www.menshealth.com/mhlists/foods_that_build_muscle/Eggs_The_Perfect_Protein.php">good protein as well as other important nutrients.</a><br />
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Here are some ideas for some quick breakfasts:<br />
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1. Eggs scrambled in Kerrygold butter, served with half an avocado, maybe even with a little splash of Tapatio. Sometimes I use coconut oil instead of butter.<br />
<img height="136" src="http://www.kerrygold.com/images/sized/images/uploads/KG_Pure_Irish_Butter-604x414.png" width="200" /><br />
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2. One or two chicken apple sausages.<br />
<img height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkiQVchzzRCfrUqjsAHNwd5UT_br4hyphenhyphenJO5HcFyLLnR-rGM8yAeHAXcl_8VL0vutw4HPFXA4TYM8PYiHe4La__oyugoG68NcoHn28yD8GVPnx2oiw3I7osqtBv8Xl0Qx0ddiXo83aTbF8c/s200/sausage.jpg" width="200" /><br />
I get mine at Costco. They are great for lunch and dinner.<br />
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3. Breakfast sausage links or patties.<br />
<img src="http://static.caloriecount.about.com/images/medium/new-york-style-sausage-56724.jpg" /><br />
My favorite brand. They cook up fast in a skillet.<br />
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4. Eggs, however you want to prepare them, and some pieces of bacon. (By some I mean as many as I can get before my kids demolish the plate).<br />
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5. My new favorite for crazy mornings- hard boiled eggs in a bowl with avocado oil drizzled over them and some sea salt. A fork is recommended. More often than not I just use my fingers.<br />
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6. A hunk of BBQed tri tip. Hot or cold.<br />
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7. Leftover meat from dinner the night before. Meatballs!<br />
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What about some veggies? I haven't included many ideas about throwing in some veggies because, like many people, I just don't have an adventuresome palate in the morning. But you most certainly can throw some spinach or chopped up zucchini into your scrambled eggs. Or maybe munch on some cut up bell peppers, cucumbers and/or carrots. One of my daughters will quarter up a tomato with her breakfast sometimes.<br />
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8. If you can plan ahead, try making some egg dishes that can be reheated.<br />
The following recipes are all from <a href="http://everydaypaleo.com/">Everyday Paleo.</a><br />
<a href="http://everydaypaleo.com/egg-cupcakes/">Egg Cupcakes</a><br />
<a href="http://everydaypaleo.com/easy-and-delicious-sausage-frittata/">Easy and Delicious Sausage Fritta.</a><br />
<a href="http://everydaypaleo.com/southwestern-frittata/">Southwestern Frittata.</a><br />
<a href="http://everydaypaleo.com/family-style-frittatas/">Family Style Frittatas</a><br />
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Doesn't seem like it's worth getting out of bed in the morning without some fruit? Try berries, like blueberries. You get sweetness as well as some great <a href="http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=8">nutrients with a low glycemic level (~40). </a><br />
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" /><br />
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So did my gym buddy try this new regiment? He did, and he felt great!<br />
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So what about gluten-free waffles and pancakes? Hello weekend mornings! Here's a little stroke of magic I learned from a friend; spread a layer of sour cream (none of that low fat crap either) over your crispy waffle. Then drizzle with maple syrup. Try not to embarrass yourself in front of your family and friends when you experience how delicious it is! I think it tastes like cheesecake.<br />
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Thoughts? What is your go to breakfast? Need a change? Lemme know what your results are.<br />
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Thanks for hanging out and reading. If you like what you see hit the "subscribe" button.<br />
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Enjoy the dance that is life!<br />
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~Erin<br />
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<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-67576855006152492862013-11-08T11:19:00.000-08:002013-11-08T11:22:30.799-08:00Rose Red Solos.<br />
Okay Rose Red soloists. Here are the links to the in studio videos of the variations. If you have a copy of the performance you can use that as well. For the Angel Corps group, I don't seem to have a video of the dance, so maybe you guys can help each other out with the performance DVD.<br />
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Have a great weekend!<br />
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<a href="http://www.youtube.com/watch?v=bZ6epI4BNFQ">Gold Solo</a><br />
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<a href="http://www.youtube.com/watch?v=T9HJufgVB4M">Pearl Solo</a><br />
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<a href="http://www.youtube.com/watch?v=hzi6aI9rsuk">Snow Solo and Snow and Rose Duet</a><br />
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<a href="http://www.youtube.com/watch?v=eFpThwCzMiY">Angel Solo</a><br />
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<a href="http://www.youtube.com/watch?v=k3ti6kV1xRg">Butterfly Solo</a><br />
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<a href="http://www.youtube.com/watch?v=OChXpcIfhuc">Rose Red Solo</a><br />
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<a href="http://www.youtube.com/watch?v=yf5fLIWlvpk">Jewel Solo</a><br />
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Enjoy the dance that is life!<br />
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~Miss ErinMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-5379443426591045942013-11-04T07:34:00.000-08:002013-11-04T07:34:11.540-08:00Perhaps It's Time For A Paradigm Shift; On how women view themselves.<br />
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We are all inundated with images through the media on how we are<i> supposed </i>to look, or what is considered ideal. The ridculously sad truth is that most of the images shoved in all of our faces are not even real. They are doctored through photoshop, lighting is manipulated and poses are struck that under normal conditions would have the people around you wondering as to your well being.<br />
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While it is important to find inspiration for health and well being, why does it always have to be based on something so superficial as a hot bod. Yes, most all of us want to look good. But so many of the images are along the lines of "Strong Is The New Skinny".<br />
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<img height="200" src="http://www.johnnyfit.com/wp-content/uploads/2012/03/Strong-Is-the-New-Skinny.png" width="169" /><br />
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Here's what's wrong with images like the one above; the model is still very thin. Much thinner than most regular women living regular, very busy, non-photoshopped lives.<br />
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<img src="http://media-cache-ec0.pinimg.com/236x/86/01/63/8601635167cd2feff01356c6952383fe.jpg" /><br />
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Even this image I believe withholds some important realities. There is no doubt that the model is strong and very ripped. She might also be at a body fat ratio that can, over time, cause serious side effects for women. Chronic fatigue, bone weakness, diminished mental abilities, depression and infertility among them. And we are still supposed to be supportive wives, on task mothers and real go-getters in this crazy game of life?<br />
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I love the results I get from doing pull-ups and doing squats with weights. I'm delighted to have gotten some of the roundness of my bum back from doing glute building exercises. Sometimes I will look at my abs and think "Oh, getting some jiggle. Uh-oh" or my thighs and think to myself "What am I doing wrong?"<br />
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NO! NO! NO! Stop it, stop it, stop it!<br />
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As women do we really need our abs to look like a man's? Aren't we supposed to have some squishy parts to be loved and squeezed?<br />
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Here's some perspective on why we have such a skewed view on body image.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/17j5QzF3kqE?feature=player_embedded' frameborder='0'></iframe></div>
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Can we have a little space to just focus on striving for a body and perspective that is the result of healthy choices and achievements that aren't completely centered on a "hot bod"? What about feeding ourselves and our loved ones healthy foods, managing stress, finding time to fall madly in love with our passions, feeling renewed in our romantic relationships. Learning to love not just our real bodies and what they are capable of (in healthy ways!), but our minds and wisdoms gained from experience too.<br />
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<a href="http://www.huffingtonpost.com/andrew-dixon/weight-loss-secrets_b_3643898.html">Here's some more ridiculousness as to how the media bamboozles us with smoke and mirrors.</a><br />
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Let's start burning some new images into our collective consciousness.<br />
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Here's a couple to get started with.<br />
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<img src="http://24.media.tumblr.com/29dbfc69af6b4ac1beee1093543b62f3/tumblr_mrtf1sVYOS1rutu8lo1_500.jpg" /><br />
<a href="http://bofstanley.com/">Image source.</a><br />
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<img src="http://www.favething.com/uploads/images/main-fave-images/jennifer_lawrence_1-1.jpg" /><br />
<a href="http://www.favething.com/g-newman/quotes/jennifer-lawrence-1/">Image source.</a><br />
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Thanks for hanging out.<br />
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Enjoy the dance that is life!<br />
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~ErinMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com4tag:blogger.com,1999:blog-8182020368170998212.post-19113286525442303362013-10-24T07:26:00.001-07:002013-10-24T07:26:26.808-07:00Dancehall! {I'm gonna fake it till I make it!}I love Dancehall style of dancing. I'm still in the fake it till you make it phase. I'll probably be here for awhile. Zumba has lovingly embraced the music and dance stylings of Dancehall. It is a presence at Zumba conventions, including visits from such Dancehall greats as <a href="http://www.allseanpaul.com/">Sean Paul.</a> One of my favorite Zumba Jammers, <a href="http://latoyabufford.zumba.com/">LaToya Bufford</a>, a Dancehall master, infuses her amazing routines with her special flav of DH.<br />
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I told my Zumba class that I would record and post one of my Dancehall inspired dance fitness routines.<br />
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Here it is.<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/3-T23hAQawM?feature=player_embedded' frameborder='0'></iframe></div>
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Together we can fake it till we make. It's more fun that way!<br />
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Every choreographer needs to search for their inspiration. It might be through literature, paintings, poems or screen. Or the fabulous You Tube!<br />
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Here are a couple of routines that I found that helped to inspire some the moves. If you watch them you will notice that they are much more complex than the dance fitness routine I choreographed. That's because they are choreographed as dance pieces for trained dancers. Dance fitness routines are usually choreographed to make fun dance moves and great musical flavors accessible to a larger population, one that doesn't necessarily need to have an extensive dance background. Dance is for everyone. Everyone needs to dance.<br />
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<a href="http://www.youtube.com/watch?v=CWEmD9fhqeE">This one is a great ensemble piece.</a><br />
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<a href="http://www.youtube.com/watch?v=-9djbYgPQzQ">This girl got moves!</a> Perhaps in my next routine I too will include twerked out splits (jk).<br />
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Interestingly, Dancehall is very popular in places like Russia and Ukraine.<br />
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Thanks for hanging out.<br />
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Enjoy the dance that is life!<br />
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~Erin.<br />
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<b>What's your favorite "fake it till you make it" thing? Found a great sounding Dancehall song? Let me know! </b>Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com3tag:blogger.com,1999:blog-8182020368170998212.post-28510917799738673562013-10-04T06:24:00.000-07:002013-10-04T06:24:30.782-07:00Hunting Down Holiday Music {it's the most wonderful time of the year!}<img src="http://static.someecards.com/someecards/usercards/MjAxMS0wMTA3NzhkYjg3OGE5OWFm.png" /><br />
Image source.<br />
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Every year around this time I start the search for pieces of holiday and Christmas related music to choreograph dances to for upcoming performance opportunities for some of the dance classes that I teach. In years past it's a task that I would dread. I would spend hours lamenting about how the beautiful, wide world of music became whittled down to a fraction of its glorious self when the main focus was Christmas music. Like being forced to stay just on a floating piece of wood instead of the whole ship.<br />
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Oh, and by the way, Rose and Jack could have both totally fit on that door...<br />
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<img src="http://veryhilarious.com/wp-content/uploads/2012/04/jack-and-rose-fit-on-wooden-door.jpg" /><br />
<a href="http://veryhilarious.com/jack-and-rose-could-have-both-fit-on-that-door/">Image source.</a><br />
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Last year I rolled up my sleeves, pulled on my big girl panties and straightened out my tiara. I ventured out of the box I allowed my vision of holiday music to be and started kicking over some different stones. I was pretty delighted with much of what I found. <a href="http://misserindancefit.blogspot.com/2012/12/holiday-music-time-to-make-playlist-of.html">Here's a post from last year about it.</a><br />
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I haven't really found any new albums or singles this year that tickle my fancy, but I do have quite a lot from last year to rummage through. That's this year's challenge. Perhaps I will find that shiny new toy (movie soundtracks are my favs) this year after all. While searching for Christmas music to choreograph to is not high on my list of enjoyable tasks, I really dig listening to Christmas music around the holidays. One of the local radio stations in my area shifts their entire playlist to holiday music the day after Thanksgiving. I will usually play it while driving around in the car. But not while hitting <a href="http://www.timeanddate.com/holidays/us/black-friday">Black Friday sales</a>, because nobody has offered to drive me store to store while I ply myself with shots of <span style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px; line-height: 21px;">Jäger.</span><span style="background-color: white; color: #333333; font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 21px;"> That's the only way I'm doing BF. Good luck getting me out of my mashed potato and gravy coma.</span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 21px;">Thanks for hanging out.</span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 21px;">Enjoy the dance that is life!</span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 21px;">~Erin</span><br />
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<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 21px;"><b>Do you have a favorite Christmas song or album?</b></span></span><br />
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<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com4tag:blogger.com,1999:blog-8182020368170998212.post-81582415994449189462013-09-24T06:20:00.000-07:002013-09-24T06:20:23.876-07:00Technique On A Tuesday; Rib Wrap/ Shoulder Press Down/ Plum Line {and the Pilates neck pull}.<br />
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Recently I have taken on teaching three one hour mat Pilates classes a week while the regular instructor is on a break. I'm grateful for the opportunity, especially since Pilates is somewhat in my wheelhouse and the classes are scheduled during school hours. Working three evenings a week as it is is enough for me and my family.<br />
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Outside of subbing mat Pilates on and off over the last year and a half I haven't really been doing classes that much. I sort of forgot how intense mat Pilates can be. How it can encompass the whole body. There are even movements that focus on upper body strength and form.<br />
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Mat Pilates ties in very nicely to some of the other formats that I teach; classical ballet technique and Balletone (a combination of fitness, ballet technique, yoga inspired movements and pilates).<br />
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One of the things that I love about Balletone is the teaching methodology that is an important part of the program. One major aspect of the methodology is placing focus on a specific part of a movement in a series of movements. It might be the quality of the movement (sharp or slow) or range of movement (low or wide) or applying extra focus on something technical. As was the case in what I focused on last week through much of what I taught.<br />
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The relationship between the rib cage and the shoulders as well as the center or what I like to refer to as the <a href="http://www.thefreedictionary.com/plumb+line">plum line</a> of the body.<br />
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For Balletone I cued throughout the various movements for my students to imagine the muscles of the rib cage wrapping around the front of the ribs. Much like a corset. Then to imagine the shoulders as the plunger handle for a TNT detonator.<br />
<img src="http://static.tvtropes.org/pmwiki/pub/images/Detonator_6550.jpg" /><br />
I know it sounds kind of crazy, but I'm really into visuals. Sometimes the more cartoony the better.<br />
Just think about it, a plunger on a detonator has a certain amount of resistance or hydraulics to it. It's that feeling I'm trying to illustrate. A controlled amount of downward pressure in conjunction with the wrapping of the rib cage muscles. Then, while all that is going on, think about the plum line of the body as a pole drilling up through the center of the body to the sky.<br />
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There is the wrapping of the ribs coming in from the sides, the sustained downward pressure or resistance of the shoulder complex, and then the ascending energy of the plum line "pole".<br />
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By shifting the focus to this trio of muscle controls on the posture of the body revealed new layers to movements we had done many times before in Balletone.<br />
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For one of the mat Pilates classes I wanted to apply this trio to breaking down the Pilates <a href="http://pilates.about.com/od/pilatesmat/tp/Pilates-Exercise-Instructions-For-Neck-Pull.htm">neck pull</a> exercise.<br />
I have done the neck pull a few times in the past. It is a rather advanced move, that despite its name, does not involve any pulling on the neck. Rather a sustained amount of pressure of the interwoven fingers against the back of the skull to create a lengthening effect.<br />
I was a little intimidated to whip it out, so I made sure to prepare modifications for participants who were not quite ready for the full neck pull. I wanted to make sure everyone had something to work on. I also included builder exercises in the warm up that would pertain to the actual neck pull exercise.<br />
When applying the rib cage/shoulder press-down/plum line lengthening, well, it made the exercise pretty intense. At least I thought so.<br />
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One long time student of Pilates mentioned after class that while doing the side line (a set of exercises done while balancing on the side of the body) portion of the class she felt exhausted. She usually found the side line portion of class very doable, but that day's class was really giving her run for her money. Aha! One of the great things about shifting the focus to a specific part of the body. Breaking out of the norm every now and again;<br />
When shifting intense focus to just one or two parts of the body, other parts fire up in ways you never thought possible. Example; focusing on the rib wrap and shoulder set through various exercises made it less noticeable that the glutes and quads were working like crazy to support what you were asking of the ribs and shoulders. This becomes especially apparent when you shift back to focusing on what you would normally focus on. The muscles of the legs were probably working much harder and in a different way when we had our focus on the ribs and shoulders.<br />
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One of the first things I fell in love with about Pilates is that once you concur one challenge there is another one eagerly awaiting your efforts. Ballet technique is very similar. There is always something to improve upon. Pilates and ballet technique can often be like peeling back the layers of an infinity onion. No matter how many layers you peel back there is another one waiting to be peeled. And they might make you cry.<br />
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<b>Simple exercise to engage the rib wrap/ shoulder press. </b><br />
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Start by laying on your back on the floor, using a mat if you need extra cushioning. Knees bent, feet flat on the floor, legs hips width apart. Make sure hips, knees and ankles are all tracking.<br />
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Inhale. As you exhale feel the front of the ribs knit together as you pull the belly button towards the spine. Repeat 2-3 more times.<br />
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Next, inhale. As you exhale feel the backs of the shoulder blades slide down the back, as if you are trying to slide them into your back pockets. Repeat 2-3 more times.<br />
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Finally, inhale. As you exhale combine the rib wrap/shoulder press down as you pull the belly button towards the spine. Repeat 2-3 more times.<br />
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You can challenge this in a sitting position and while standing with feet in parallel.<br />
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Thanks for hanging out.<br />
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Enjoy the dance that is life!<br />
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~Erin.<br />
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<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-87449506319885654192013-09-16T06:12:00.000-07:002013-09-16T06:12:51.601-07:00Ballet Technique and Training; What To Work On This Year.<br />
<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ufnX8fKP7zn9ngSBfEdk_uEDivhV7G1l-rP8tSwUGU3usgIISUP_f0F-x_O89JNbdz_V6raM3B5Pcu_mZmgUHOqZCx8ITYdWGteS_CJ9RygvfSHmbehPnbyS94iW46XQg7NAtC5G9P0s/s400/vintage_ballet_postcard-p239407512073802198qibm_400.jpg" /><br />
<a href="http://thefashionfollowing.blogspot.com/2011/01/after-it-all.html">Image credit.</a><br />
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The middle of August marked the start of a new Fall semester of dance classes at the <a href="http://www.kineticsacademyofdance.com/">studio I teach at.</a><br />
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While a handful of dance students take during the summer, our schedule gets scaled way back (usually a welcome break for me). So the focus during the short summer break is mainly fun and maintenance.<br />
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Each year I try to decide what I want to focus on in the skill building and refined movement departments. As well as working on the basics of perfecting the various steps, how they connect to one another, balance and transitions, strength and speed, sustained movement, grace and articulation.<br />
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It won't be until about mid-October that I have to worry about setting choreography for any performance opportunities around the holidays. After we return from winter break in January I will have to put a great deal more focus into choreography for our annual show in June.<br />
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For now though, here is a list of the things I want to focus on, lest I forget as the weeks roll by. Some of them are things that can be applied to other formats that I teach in the fitness world, namely Balletone and Mat Pilates.<br />
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<b>Cleaner and sharper arm movements.</b><br />
<img src="http://25.media.tumblr.com/a57a0e2c2f4b76a01353248d543b8c12/tumblr_mfgi5jlb2g1r1mukqo1_500.jpg" /><br />
<a href="http://www.tumblr.com/tagged/dance-quotes">Our arms start from the back because they were once wings.</a><br />
~<i>Martha Graham</i><br />
Often, the arms are the last part of the body to settle into strong technique. And no wonder, what with all the complexities of what the legs, feet and torso must do in such a large movement vocabulary as classical ballet. Even a torso well aligned with strong legs and feet under it can struggle through many complex movements, like pirouette turns, fouette turns and arabesques. Those, as well as many other steps, can be undone by the arms. This can be due to arm movements that are not well timed, or arms that "fly out" because the muscles surrounding the rib cage have released and the muscles of the shoulders and upper back are not properly engaged.<br />
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<a href="http://misserindancefit.blogspot.com/2013_07_01_archive.html">Here is a post about shoulder stability during a leg movement.</a><br />
<a href="http://misserindancefit.blogspot.com/2013/07/technique-tuesday-new-way-to-think.html">Another post; A New Way To Think About How Limbs Are Connected.</a><br />
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<b>Locking in the proper placement of the shoulder in arabesque.</b><br />
<img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSeIPlsUjF-fipk63KC6QruPdoQV7liEQkPew3PVxiuU1lnTOr1" /><br />
<a href="http://balletskills.com/2011/10/29/arabesque-audition-photo-advice/">Image credit.</a><br />
<img height="320" src="http://i186.photobucket.com/albums/x265/balletpoodle/133349024arabesque_roberta_ma.jpg" width="288" /><br />
<a href="http://www.dance.net/topic/6680986/1/Ballet-Photos-Misc/Which-Arabesque-Do-You-Like-Better.html">Image credit.</a><br />
Above are some beautiful examples of arabesques where the dancers' shoulders are engaged and properly placed. Clean and efficient.<br />
Once a clean and efficient line is mastered, then a dancer can add more dramatic versions to their movement vocabularies. Always with the clean and efficient line as a home base. I like to tell my dancers, "Get the clean line. Then you have some place to go to."<br />
<img src="http://www.exploredance.com/upload/gallery/6/636_4365.jpg" /><br />
<a href="http://www.exploredance.com/article.htm?id=2368">Image credit.</a><br />
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<img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX9hyCCljfSFX_2Twolca_uXQM6PCp80LWFNNT7Mqqw13tJggF7htSPHv2E0ZnSwuBYrwRyboRLGRJ-BFLtc35n-WW932MX2A7HlJIMrJQkIrVMJstWEUmYHVVHX2zLjcRxLzShqYRCks/s400/index.jpeg" /><br />
<a href="http://mylilballerina.blogspot.com/2011/04/adult-ballet-teaching-dairy.html">Image credit.</a><br />
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<b>More articulate footwork.</b><br />
I don't promote cranking turnout through the feet (forcing the feet to be turned out more than what is realistically in the hips), because it is false turnout and very damaging to the ankles, knees, hips and back. I do promote clean <a href="http://www.abt.org/education/dictionary/terms/pieds_positions.html">foot positions</a>. When a step is executed and finished in a clean position it usually means that the dancer has all the right muscles fired up.<br />
Erg. <b>The picture below is a no-no.</b> The dancer has her feet cranked out and forced, the biggest clue being that there is a significant collapse of the insteps. I guarantee the knees are collapsed and rounded forward as well.<br />
<img height="106" src="https://fbexternal-a.akamaihd.net/safe_image.php?d=AQCODcyKCXtT6ZjT&w=554&h=296&url=http%3A%2F%2Fupload.wikimedia.org%2Fwikipedia%2Fcommons%2F3%2F39%2FPremi%25C3%25A8re_pointes.PNG" width="200" /><br />
Some young dancers are naturally very flexible in their hips for turnout, and often they are naturally flexible through all the joints of their legs. For those students it's important for them to make the lifting up of their insteps second nature. This will help to make proper alignment through the torso, lower back and legs second nature as well.<br />
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<b>"Don't let the glutes ruin your turnout party."</b><br />
The leg has some isolated mobility inside the hip joint. You can rotate the leg inwardly and outwardly while at the same time not moving the hip, or rather, your butt. There are about <a href="http://www.exrx.net/Muscles/HipExernalRotators.html">six deep lateral rotator hip muscles</a> responsible for this action, as well as other actions like adduction of the leg.<br />
<img height="320" src="data:image/jpeg;base64,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" width="107" /><br />
<ol style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 13px;">
<li>Piriformis</li>
<li>Gemellus Superior</li>
<li>Obturator Internus</li>
<li>Gemellus Inferior</li>
<li>Obturator Externus</li>
<li>Quadratus Femoris</li>
</ol>
Maintaining a turned out position of the leg or legs is very dependent on this group of muscles. For overall sustaining of a well aligned "ballet" posture, many muscles must work in unison. But not necessarily at the same intensities at the same times. Just standing in a first position is doable enough. What about when the leg must be lifted, whether for a quick move or sustained in the air? Those six small muscles can easily get bullied by a much large group of muscles. A group of muscles like the glutes, which are necessary for leg movements that require <a href="http://www.livestrong.com/article/354229-muscles-used-in-hip-flexion/">hip flexion</a> and <a href="http://www.livestrong.com/article/349837-muscles-that-extend-the-hip/">hip extension.</a> To keep the glutes from taking over and thus tamping down the effectiveness of the internal rotator muscles, I like my students to think of the glutes as engaging and wrapping around the back of the hips. As opposed to being the main muscle to operate the leg, especially in moves requiring the leg to be lifted to the side of the body.<br />
Nobody likes a bossy bully at their party.<br />
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<b>Adding the nuance of the head and shoulders into movements.</b><br />
Most dance forms, especially ballet, are dependent upon the use of the mirror. The mirror can be a valuable tool, issues of <a href="http://misserindancefit.blogspot.com/2013/03/who-is-that-in-mirror.html">body image</a> aside. As a dancer becomes more and more advanced they must learn to balance the utility of the mirror versus the habit of dancing to the mirror. At a certain level of accomplishment it is not enough to save dancing past the mirror to the <a href="http://en.wikipedia.org/wiki/Fourth_wall">"fourth wall"</a>. It is something that must be practiced in the classroom as well. Many nuanced movements of the head and/or shoulders require a dancer to lose eye contact with the mirror, while upping their reliance of their peripheral sight.On a more emotional and artistic note; it can be a blessing on those days that nothings "looks" right, and to just give way to the dance. Forget the mirror!<br />
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<b>Keep your plies like warm taffy.</b><br />
I am again blessed this year to be working with a few different levels. While the studio's oldest group of dancers has quite a repertoire of jumps in their movement vocab, the groups below will be learning some new steps, including jumps. The only safe way to execute all of these jumping steps (really any jump at all), is to start with a plie and end with a plie (whether on one leg or both legs). Bending the knees is not enough when one is talking about ballet technique. The quality of the plie becomes critical. A jerky, choppy or stifled plie can make a step more difficult to execute, and more importantly, cause injury to the dancer. I have been working on the concept of likening the muscles of the legs to taffy. If you have ever seen or handled cold or frozen taffy you will know what I mean. Difficult to move and even prone to shattering. Hot taffy becomes a hot mess! The plie should be like warm taffy. Pliable yet connected. It can still be manipulated and controlled.<br />
<img src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSXq896XbzgczDaO5WUyyoMST4jkPBT1cq6-qhxdfju9f615HF4AQ" /><br />
<a href="http://www.oobject.com/extreme-kitchen-gadgets/taffy-folding-machines/1747/">Image credit.</a><br />
<br />
I think that's a pretty good list to start with.<br />
<br />
Thanks for hanging out and reading. Feel free to share your thoughts. If you are interested in more from <b>Miss</b> <b>Erin's DanceFit</b> subscribe at the top of the page!<br />
<br />
Enjoy the dance that is life!<br />
<br />
~Erin<br />
<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-19010145277341832232013-09-04T06:36:00.001-07:002013-09-05T15:20:28.578-07:00Thrill The World; It's Coming!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCPDE0-WxAHc1mEFK-RHXf_RI7WJEZTQ_OmoS5Fg4BLrjgUBLTQ4VFXtTaEYWCd4-v3bfGqxgdPw7Ds0XKDK5BGB4z-33CYujkQyhNqIM3SrHhBtLA04REHS7KKhncqYaeeQUsQl4pzNE/s1600/untitled-315-M.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCPDE0-WxAHc1mEFK-RHXf_RI7WJEZTQ_OmoS5Fg4BLrjgUBLTQ4VFXtTaEYWCd4-v3bfGqxgdPw7Ds0XKDK5BGB4z-33CYujkQyhNqIM3SrHhBtLA04REHS7KKhncqYaeeQUsQl4pzNE/s320/untitled-315-M.jpg" width="320" /></a></div>
Last year was the first year I have ever done the international sensation <a href="http://thrilltheworld.com/">Thrill The World</a>, a day when, all over the world people dress up like zombies and collectively dance to Michael Jackson's iconic "Thriller".<br />
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<img height="211" src="http://thrilltheworldchico.files.wordpress.com/2012/10/418016_10200149567448450_1520497695_n.jpg?w=300&h=99" width="640" /><br />
<br />
This year will be the city of Chico's 5th year for <a href="http://thrilltheworldchico.wordpress.com/">participating in the event.</a><br />
<br />
For me how it all started was I just wanted to learn the dance. The song and video came out in 1982. I was twelve years old. All these years have gone by and I had never learned the dance.<br />
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I thought it might be fun to make it something that my morning Zumba class could learn too. Learn it just for fun. Nothing more.<br />
<br />
So for about 6 to 8 weeks, a couple of mornings a week anyone who was at the gym fifteen or so minutes before class joined me to learn it bit by bit.<br />
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Then came talk of performing it with the rest of the TTW zombies in our downtown plaza.<br />
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Some of my Zumba goers kiddos joined in the fun. Even more amazing was that people, who in their whole lives, had never done anything like TTW got "their zombie on" and joined in the dance. That, to me, is magic!<br />
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><span style="font-size: 12px;">Saturday, October 26th 2013 marks this years TTW event. So it's time to get crack'in! So starting this Friday morning...</span></span></div>
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Zombie March</h3>
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(forward) right left right left<br />
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><span style="font-size: 12px;">Last year I scheduled a 2 hour block on a Sunday afternoon to really dig in to the choreography and to give people who weren't necessarily part of the Zumba crew to learn the dance. I'm hoping to do at least two this year. Dang! I better start planning this out!</span></span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><span style="font-size: 12px;">Although, just like with last year, learning the dance doesn't mean you</span><i style="font-size: 12px;"> have to </i><span style="font-size: 12px;">perform it. Learn it just for fun. Be part of the camaraderie. You can always come out and watch your fellows zombs. Plus, you can whip the dance out at parties!</span></span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><span style="font-size: 12px;">Last year my family showed their love and support by coming out to the event location, which had a huge audience. Maybe this year I can talk a few of them into participating. </span></span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><span style="font-size: 12px;">One of the great things about TTW in Chico is that there are practices scheduled in our city's beautiful park, as well as a couple of other locations. Many groups coming together. </span><a href="http://thrilltheworldchico.wordpress.com/" style="font-size: 12px;">Click here</a><span style="font-size: 12px;"> to find out more about those practices. To find out about locations all over the world, <a href="http://thrilltheworld.com/world-wide-dance-locations/">click here.</a></span></span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><span style="font-size: 12px;">Most TTW organizations raise money for a local cause. To find out more about Chico's (Arts For All), <a href="http://thrilltheworldchico.wordpress.com/benefit-for-arts-for-all/">click here.</a></span></span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;"><b>Have you ever done the Thrill The World event? Got any favorite tips to "get one's zombie on"?</b></span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;">Thanks for hanging out and reading.</span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;">Enjoy the dance that is life!</span></div>
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<span style="font-family: Lucida Grande, Lucida Sans Unicode, Arial, sans-serif;">~Erin</span></div>
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Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com4tag:blogger.com,1999:blog-8182020368170998212.post-24279658607473970532013-08-27T12:02:00.000-07:002013-09-01T16:17:42.981-07:00Get This Book! {Dang it! I gotta change my favorite cue}.<br />
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<img 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/> <img src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTJoBlgjOTnZHPGmVMvze54EjyexLDceXc4MSfZ-wlgHOjT9Oit" /><br />
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I first came upon <a href="http://www.mobilitywod.com/about/kellystarrett/" target="_blank">Dr. Kelly Starrett</a> a couple of years ago from a link to his blog, <a href="http://www.mobilitywod.com/" target="_blank">MobilityWod</a>. The post had to do with the first part of a Kettlebell Turkish Get Up (<a href="https://www.youtube.com/watch?v=Hw6VH5k7wxA" target="_blank">this is not the video. I can never find it. This clip is a good demo of what the exercise is though).</a> I had never even heard of the exercise, but I instantly fell in love with the Turkish Get Up and kettlebells.<br />
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Over the next couple of years I would check in with Starrett's MWod site, but I've never been a religious follower. Now he has written a book, <a href="http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588" target="_blank">Becoming A Supple Leopard:The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance</a>. A book I highly recommend everyone get.<br />
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Is it a book for just the athlete or athletic coach? Nope. It's a book for anyone in possession of a body. Which is to say, everyone. It is not necessarily a book that you set aside an afternoon and read cover to cover in one sitting. You could if you wanted to though. I myself haven't completed it. Although I have thumbed through it in its entirety a few times as I continue on my journey of reading it cover to cover.<br />
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Filled with wisdoms and clear and helpful photos, Supple Leopard addresses the basics of human movement. The basics of how one stands, sits, bends or squats and its implications for the mechanical health of the body of the office worker to the elite athlete. Starrett works a great deal on the basics with the full spectrum of human movement in mind. He has worked with all kinds of athletes, including dancers and MMA fighters, as well as fire fighters, military personnel and law enforcement officers. His book is written for the movements that humans must do to function as well as the amazing physical feats humans are capable of. Given that, it is a book that I think critical for trainers and coaches. But again, it's not solely for those in the Phys. Ed. Dept. Starrett spends a lot of time describing ways that <i>we all</i> can diagnose flaws in our functional movement technique, and then set about trying to correct them.<br />
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One aspect that I have found amazing, enlightening and helpful is his cue of the vertical shin in the basic squat. The vertical shin refers to the alignment of the knee over the ankle during a squat. The chain of the hips, knees and ankle are aligned so the shin remains vertical throughout the squat. Starett claims that this revelation is worth the price of the book, and I concur. But don't let my paltry explanation be a substitute for what is contained in Supple Leopard. There is so much more. Get the book! The book doesn't just focus on squats, but the whole body, and chains of movement that affect the whole body.<br />
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Vertical shins and squats brings me to how I must now change one of my favorite cues. For quite a while I have cued shifting weight towards the heels during a squat, especially an unweighted squat (using only one's body weight as resistance). Not necessarily completely shifting weight to the heels, but a considerable amount. From reading Dr. Starrett's book, I now understand that I need to move away from that and shift the focus to centering the weight through the ankles and down through the floor. It is not a complete shift to the front, or balls of the feet, but rather "screwing" the weight down through the floor via the more central section of each foot. Which of course makes perfect sense when one must execute a movement on one leg (think pistol squat) or is doing a weighted squat (back, front or overhead). He has a great three-squat series of unweighted squats that each have a different position for the arms, which in turn affects the alignment of the upper body in relation to the lower body during squats. The back squat, front squat and overhead squat are each represented. Wanna see it? Get the book. Ha!<br />
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Live, learn, improve and pass it on.<br />
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Get the book already, will ya!<br />
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Thanks for hanging out.<br />
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Enjoy the dance that is life!Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com1tag:blogger.com,1999:blog-8182020368170998212.post-39201492694084381832013-08-15T08:05:00.000-07:002013-08-15T08:05:32.404-07:00How To Tie Pointe Shoe Ribbons.<br />
Those ribbons and elastics sewn on yet? Here's the post from last week with the how tos; <a href="http://misserindancefit.blogspot.com/2013/08/how-to-sew-on-pointe-shoe-ribbons-and.html" target="_blank">click here.</a><br />
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Here is a tutorial for how to tie on your pointe shoe ribbons.<br />
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Don't worry if your first few tries feel awkward. You'll get it!<br />
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Don't be in a rush to trim your ribbon ends. Make sure you get comfortable with tying them first. Some dancers, for various reasons, will switch their shoes back and forth from each foot. So make sure you are happy with how each individual shoe fits on each foot.<br />
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To help with fraying of ribbon ends it is recommended to lightly burn them. This should be done under adult supervision or by an adult. Using a match, lighter or lit candle, quickly run the very end of the ribbon across the flame. It doesn't take much to get the desired result. Burn too much and you will have a big, hard, jagged piece to contend with.<br />
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Once you have the ribbons and elastics sewn on go ahead and practice tying. Remember, do not try to go onto full pointe in your pre-pointe or demi-pointe shoes. This can result in serious injury.<br />
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Happy tying!<br />
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Please feel free to ask me any questions.<br />
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Enjoy the dance that is life!<br />
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~Miss ErinMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com1tag:blogger.com,1999:blog-8182020368170998212.post-41939461264109824672013-08-08T16:19:00.000-07:002013-08-08T16:19:14.235-07:00How To Sew On Pointe Shoe Ribbons and Elastics.Here is a guide to sewing on pointe shoe ribbons and elastics for our new batch of pre-pointe students. Congrats! This is a special next step in your dance training. One that you have earned.<br />
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The method for sewing on ribbons and elastics is basically the same for both pre-pointe or demi-pointe shoes and pointe shoes. So once you have the basics down for your pre-pointe shoes you can use them on pointe shoes.<br />
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As I've gone through a number of You Tube tutorials I am reminded that there are variations from studio to studio as to the proper way to sew on ribbons and elastics. But like lasagna recipes that have been passed down for generations, you know which is the best. Your family's recipe! I kid. Sort of. For the initial learning and grooming period for our students pre-pointe and pointe shoe education it is important that everyone follow a similar technique. As a dancer becomes more familiar with how they work in pointe shoes (we're talking years here), then variations can be employed.<br />
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Let's begin!<br />
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A few notes first.<br />
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Your finished product, from the outside of the shoes, should look something like this:<br />
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<b>No visible stitches from the outside. </b>You will find that there are two layers of fabric where ribbons and elastics are sewn. The satin outside layer and the muslin inside layer. Stitches are to go through the muslin inside layer. What about using a sewing machine? (Gasp! Sacrilege!). It is important to learn how to sew ribbons and elastics on by hand. I have seen tutorials that recommend using a sewing machine, but sewing machines will make the stitches visible on the outside. Just like underwear, stitches, strings and knots are best kept hidden.<br />
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<b>Don't sew through the drawstring casing.</b> The drawstring casing is around the opening of the shoe. Some tutorials show running a few stitches through the casing, While being careful not to go through the drawstring itself. Why bother? Just don't stitch through the casing at all. I danced for years on pointe and never once stitched through the casing.<br />
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<b>Tools needed:</b><br />
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Pointe shoe ribbons</i> (they may come with a particular brand of pointe shoe, or they maybe sold separately. Be sure to get them before you leave the store!).<br />
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<a href="http://pointetilyoudrop.blogspot.com/2012/07/present-your-feet-ribbons-for-pointe.html" target="_blank">image credit</a><br />
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<i>Elastic</i>. You should get it at the same time you get your ribbons and shoes.<br />
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<i>Strong thread</i>. Any strong thread will do. Make it pink.<br />
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<i>Sewing needle and scissors</i>.<br />
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<i>A pencil for marking.</i><br />
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<i>The dancer who will be wearing the shoes!</i><br />
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<i>Optional; pins or safety pins.</i><br />
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<b>Sewing on the elastics:</b><br />
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<b> <a href="http://emmastill.com/how-to-sew-pointe-shoes/#comment-934" target="_blank">image credit</a></b><br />
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1. Prepare your thread and needle.<br />
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2. Next, you will need to measure and cut your elastic. Take your long piece of elastic and cut it in half.<br />
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3. Then, take one elastic piece and one of the shoes. Take one end of the elastic piece and sew it to the back of the shoe's heel, on the inside. Be sure to stay to the side of the center seam, as shown in the above picture.<br />
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4. Next, put the shoe on and measure how much elastic you will need for the loop that goes over the top of dancer's ankle. It should be snug without being painfully tight. Mark or pin the amount of length you will need.<br />
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5. Now sew the other end of the elastic to the shoe (right side of picture is your finished product).<br />
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<b>Sewing on the ribbons.</b><br />
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The ribbons will come as one long piece. Cut in half, then cut each piece in half again. You will have 4 pieces when you are done.<br />
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To reinforce the end you will be sewing to the shoe, I recommend this technique for folding the end;<br />
The ribbon has shiny side and a dull side.<br />
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With the dull side facing you, fold the end over about 3/4 to 1 inch.<br />
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Fold again.<br />
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This is the tri-fold pocket that you will sew to the shoe. You want to make sure the shiny side of the ribbons are on the outside.<br />
Now onto how to find the placement of the ribbon!<br />
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I really like this video tutorial.<br />
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Don't be dismayed if you find you need to redo your ribbons and elastics. You can do everything "perfect" but find that you need to do additional tweaking to make it work for YOU.<br />
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Happy sewing!<br />
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Please feel free to ask me any questions.<br />
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Coming soon- How to tie your pointe shoe ribbons!<br />
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Enjoy the dance that is life!<br />
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~Miss Erin.Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-14468581856299749052013-08-06T06:42:00.000-07:002013-08-06T06:42:48.441-07:00Technique On A Tuesday; Stabilizing The "Standing" Hip {and a really good hip warm-up}.So instead of Technique Tuesdays I'm adopting the name "Technique On A Tuesday" due to the fact that I seem to manage every other Tuesday, or so. Perhaps if I can manage to get a post up more consistently I'll go back to the former and drop the latter. But for now, I like it.<br />
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On to today's post.<br />
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Stabilizing The Standing Hip. First, a quick and basic primer on what parts of the glutes do. The <a href="http://en.wikipedia.org/wiki/Gluteus_maximus_muscle" target="_blank">gluteus maximus</a> gives us that booty popping shape (when trained to do so) and it works to bring the torso back into an erect position (coming from stooping or leaning forward). The <a href="http://en.wikipedia.org/wiki/Gluteus_medius_muscle" target="_blank">gluteus medius</a> has a hand in the outward rotation of the hip (turn-out). The glutes, in all their parts, are much more complex. But that is a basic overview.<br />
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In this photo I am letting the hip of the "working" or "gesture" leg (the one lifted in passe), namely the <a href="http://en.wikipedia.org/wiki/Gluteus_maximus_muscle" target="_blank">gluteus maximus</a>, do most of the lifting. This causes the hip of the "standing" or support leg to essentially disengage, or not fire up in a way to stay stable. I can certainly hang out and find some semblance of balancing. But if I were to add any type of challenge, rising onto the ball of the standing foot, a jump, pivot of the heel or a turn, I would most likely fall out of the position. <br />
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In this picture I have engaged the supporting hip. The difference is subtle but vital. Here I have "quieted" the gluteus maximus of the passe leg and fired up the gluteus maximus and <a href="http://en.wikipedia.org/wiki/Gluteus_medius_muscle" target="_blank">gluteus medius</a> of the support leg. The gluteus medius of the passe leg is also more engaged than in the previous photo. Of course, all the muscles of the both legs are working. Each doing their specific job.<br />
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Some of the ways I have described this is to think of the hips as a type writer roller (yeah, I know not all age groups will know what I'm talking about). If your type writer roller is at an angle then your type writer is busted. To fix it it you must keep your roll level.<br />
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I have also jokingly asked what a student would do with their glutes on their supporting side if they knew I was coming in with a punch right to that area. That usually increases the engagement of the muscles.<br />
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A couple of good exercises to practice this, and some great hip warm-ups;<br />
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Here are a couple of exercises that emphasize pinning and stabilizing the supporting hip as well as the supporting side of the body.<br />
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I use these when I teach mat Pilates as a warm-up for both the hips and the concept of firing up the supporting side.<br />
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<b>Passe Hip Circles.</b><br />
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Start with legs parallel, knees facing ceiling and toes pointed. Arms are alongside the body.<br />
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Engage the core as you draw the right knee up.<br />
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Pin the supporting side, or base side, of the body to the floor or mat. This requires an effort along the entire side of the supporting side of the body, especially in the core region (I like to call this area "nipple to kneecap").<br />
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Then lengthen the leg to its start position.<br />
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Do about 5 sets. <b>Inhale</b> as you draw the knee up and out.<b> Exhale</b> as you lengthen.<br />
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Do 5 sets in reverse.<br />
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<b>Inhale</b> as the knee draws to passe. <b>Exhale</b> as the leg lengthens.<br />
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Be sure to do the other side in equal amounts.<br />
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<b>Table-Top Leg, Across and Side.</b><br />
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Bring the right leg to a table-top position.<br />
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<b>Inhale</b> as the leg crosses the mid-line of the body. Keep the back of the pelvis pinned to the mat. Don't loose control and fall over to the left.<br />
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<b>Exhale</b> as the leg opens to the right side. Keep the left, or base side, of the body pinned to the floor or mat. Don't let the body fall with the leg.<br />
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Do about 5 sets. Be sure and do the other side in equal amounts.<br />
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I love these exercise as they illustrated the importance of the supporting side, and they are great warm-ups for the hips.<br />
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Let's hear it for my crack-shot photographer! ( My 12 year old son, Neil).<br />
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Thank for hanging out! If you like what you see, subscribe at the top!<br />
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Enjoy the dance that is life!<br />
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~ Erin<br />
<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-83687336878465843922013-07-23T10:56:00.000-07:002013-07-23T10:56:09.769-07:00Technique Tuesday; Keeping The Shoulder Stable During A Leg Lift Side.The shoulder complex is just that, complex. There are so many small connections for fine tuned movement with all of the muscles, tendons and ligaments of the shoulders.<br />
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So it's no wonder that movements in other parts of the body can have a resounding effect on what the shoulders do.<br />
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The video tutorial today addresses an aspect of shoulder stability during movement. Of course, this is pretty specific to dance oriented movements, but stability is stability, so other parallels can probably be drawn when thinking about stability and placement during movement (i.e., a one-legged dead lift ).<br />
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Thanks for hanging out and watching.</div>
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<i><b>Enjoy the dance that is life!</b></i></div>
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~Erin</div>
<br />Miss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0tag:blogger.com,1999:blog-8182020368170998212.post-32521560836672803382013-07-22T13:59:00.000-07:002013-07-22T13:59:15.492-07:00So You Think You Can Tell A Difference? {I got a little ranty on this one...}<br />
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<img src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcS6inEQzO_LzMlsYqmYmYJoYvMqcuPtqB7NZO-dp0Va05Zw8G0b" /><br />
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No shock that I am, as millions of others are, an <b style="background-color: white; font-family: sans-serif; font-size: 13px; line-height: 19.1875px;">Über-fan </b><span style="background-color: white; font-family: sans-serif; font-size: 13px; line-height: 19.1875px;">of FOX's <a href="http://www.fox.com/dance/" target="_blank">"So You Think You Can Dance?"</a> I adore most all of the choreographers, both the ones that have been around for multiple seasons and the newer ones. If you are familiar with the show, you know that there are male and female choreographers. </span><br />
<span style="background-color: white; font-family: sans-serif; font-size: 13px; line-height: 19.1875px;"><br /></span>
<span style="font-family: sans-serif; font-size: x-small;"><span style="line-height: 19.1875px;">The other day I was on Facebook (or "book-facing" as my husband would call it) and I came across an interesting article;</span></span><br />
<a href="http://www.guardian.co.uk/commentisfree/2013/jul/18/ballet-porn-tamara-rojo-headlines-women?INTCMP=SRCH" target="_blank">Behind the "ballet is like porn" headlines...</a> That'll get one's attention!<br />
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The quick and dirty of the article is about a comment made by a female artistic director, Tamara Rojo, about how the world of classical Ballet is dominated by male choreographers vs. female choreographers.<br />
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Just about any subject combined with the words "like porn" will cause a stir. The article does address that her comment was not necessarily omni-focused on the sexuality of specific choreography:<br />
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<blockquote class="tr_bq">
<span style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 14px; line-height: 18px;">Rojo's use of the word porn, however, has a very different and specific slant. She claims that men and women tend to approach the art of choreography from opposite perspectives: while the latter start with the emotion they want to express, the former begin with the making of steps – an approach to bodies that Rojo suggests is parallel to the objectification of porn.</span></blockquote>
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Hmmm....interesting. I teach in a small city, and as is fairly typical in communities like mine, most ballet instruction and choreography is done by women teachers and choreographers. But I have worked with male choreographers in the past. Bigger arenas do have a trickle down effect on the world of dance. I think that when its an issue of female choreographers being encouraged to produce works and pave new grounds, it's worth discussing.<br />
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From my own experiences, the male choreographers that were objectifying, or had a running theme of portraying female dancers as muse-like creatures reeking of poorly veiled sexual undertones, were kinda sceevy bastards any ways, and should in no way have access to young female dancers. The ones who produced work that had passion, depth and emotion were men comprised of, well, depth, passion and emotion. Any sexual undertones were shared among male and female dancers.<br />
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I have long considered many of the traditional tales of the classics of ballet to be somewhat misogynistic and degrading to women. <a href="http://classicalmusic.about.com/od/balletsynopses/qt/Giselle-Ballet-Synopsis.htm" target="_blank">"Giselle"</a>, to me is the worst among them. A handsome, young male aristocrat decides to go slumming for the afternoon in a village of peasants. He gets sweet on one of the pretty young ladies in the village, and bestows all kinds of promises on the naive Giselle. It is soon found out by all that he's a liar when his mom and dad catch up to him and his escapades. To Giselle's humiliation it is revealed that her new love is not who he said he was and that he is already engaged to another. And a woman of a much higher station than Giselle. Ouch. Giselle goes completely mental (clearly the works of Judy Blume and a copy of Go Ask Alice were missing at her local library). She eventually, although quite gracefully, dies of a broken heart. Right there in the center of town. And why wouldn't she? She is a young female, clearly incapable of any sort of resilience, and completely at the mercy of all that makes her the "fairer sex".<br />
So Fancy Pants (he has a name. And no, it's not punk-ass punk. He is referred to as the Duke) does feel kind of bad after all. He goes to mourn at Giselle's grave late at night. That's when the Wilis come out (the spirits of young maidens abandoned on their wedding days, set on revenge. Oh, Hell hath no fury!). Queen Wili rolls onto the scene and breaks out the Official Girl Interrupted Rule Book. She commands that the Duke do what all men must do when they trespass onto Wili territory; dance till he dies! (okay, I will concede that she is a bit harsh). But Giselle comes wafting in (remember, she's a Wili now) and saves his sorry hide. She agrees to do half the dancing so Duke can do what it is he needs to do to stay alive. Carbo-load and cat-nap, I guess. Well, Giselle does get eternal peace in the end. She earns the privilege of becoming just worm food and not a spirit of nighttime torments. While Sir Spring Break gets to go on swiving the hired help and maybe tossing a thought or two about the pretty young village girl as he slowly hurls himself towards gout and sleep apnea. Yeah, its not my favorite story line.<br />
Wow. I digress.<br />
There are other story lines of the classics that have that equation of female empowerment = automatic sacrifice. No reaping the benefits of making strong independent choices, or having the opportunity to learn from one's mistakes and then building a strong sense of self. Think about where all those female villains come from in these antiquated tales. They are almost always a woman scorned, seldom a woman wisened.<br />
Dang it! I went on another tangent.<br />
One last thing before I make my way back to the beginning (what were we talking about?). Lest you think I have it in for dudes, don't. I'm frequently horrified at attitudes towards men and boys in our modern culture, and how we (as a society) punish them for behaving as if they have a male brain (um, hello?) while simultaneously punishing them for not exhibiting signs of having a female brain. Men are more than capable of being both strong and sensitive, as women we need to understand what sensitive looks like for a man. Just like how we, as woman appreciate being recognized for how we show strength.<br />
Okay, seriously. I went in directions that I did not intend to when I started.<br />
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My original point for this post was going to tie the article about ballet and porn to having the opportunity to observe any stand out differences between male and female choreographers on SYTYCD. After reading the article I can't help but want to see if there are any stand out differences. Join me?<br />
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Paul Taylor is one of my all-time favorite choreographers. His male and female dancers soar not as objectified stereotypes, but as graceful artists and commanders of movement and space.<br />
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Have a look!<br />
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<a href="http://www.youtube.com/watch?v=H-B2J7YyiOk" target="_blank">Paul Taylor's Esplanade Part 3/5</a><br />
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Company B is one of my all-time favs!<br />
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One last question. Was Degas a misogynist? Remember, he did all those paintings of ballerinas and women drying off after bathing. Here's an interesting <a href="http://www.guardian.co.uk/culture/2004/oct/30/1" target="_blank">article.</a><br />
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Thanks for hanging out! No, really! Thanks!<br />
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Enjoy the dance that is life!<br />
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~ErinMiss Erinhttp://www.blogger.com/profile/06347353853583940752noreply@blogger.com0