Gentle Stretches To Prep Feet, Ankles and Lower Legs.

In this post I've laid out a few simple and gentle stretches to warm-up and prep the feet (especially if you are going to be doing something barefoot or with with minimal foot wear like ballet slippers), the ankles and the lower legs and even up into the hamstrings and glutes. I show them while holding onto a chair, but you can easily do them with hands pressed against, say a wall or a counter. You can even do them without your hands on anything but your hips or stabilizing you on your non-gesture leg (the support leg).

Before you begin take a moment to get in touch with your core.

Imagine pulling your belly button to your spine.

Imagine pulling on a very tight vest or corset made of muscle around your ribcage. Yes, exactly like something Lady Gaga would wear.

Feel the area of your lumbar spine lengthen. Not by tucking the pelvis under, but rather feeling the lower back region elongate.

Feel your collar bones open up as if someone has pasted the backs of your shoulder blades to a coat hanger. Don't forget your ribs. No popping!

Okay, where were we...

Exercise #1; waking up the achilles tendon.

Start with the back leg as straight as you can get it.

Then bend the knee of the back leg while keeping the heel in contact with the floor. It may be a very small range of motion.

Do a few rounds, 4 to 8 reps.

Exercise #2; working through the foot.

Going back to our starting stance...

Straighten the front leg as you elongate through the back leg until just the ball of the foot is in contact with the floor, toes spreading out on the ground.

Now extend, or point the toes, and oh so gently press over the top of them. You will feel the stretch on the top of foot. Roll back down through the foot to your starting position.

4-8 reps.

*Optional
In the video below there is a section where you can add some ankle rotations while also engaging the glutes of the gesture leg and quads of the support leg.

Exercise #3; gentle hamstring stretch.

Transfer your weight to the gesture leg (so, if you were just doing the previous exercises with the right leg, then your weight would have been on your left. Now you are transferring the weight to the right leg). Flex the foot of the front leg.

While holding the stretch, switch between flexing the front foot and then placing it flat on the ground.

4-8 reps. It is important to continue moving through the two foot placements rather than holding each one for an extended period, as this is a warm-up.

Using the flexed position for transitions, alternate rotating the leg inwardly and outwardly.
Do as many as you feel are needed.

Be sure and switch sides. You can switch sides in between exercises or do the series one side at a time. Just keep track of how many reps you do on each side.

Below is a video of all exercises together. I'm still trying to master Movie Maker for Windows. An old dog can learn new tricks, but in my case, really flip'in slow! Its a bit dark and somehow the music continues to play to 5:00, although the action only goes to about 2:00. Ugh. I'll nail it down eventually. But our family dog Mia decided to help out and forage for table scraps!

I hope you find these exercises useful.

Thanks for reading and watching.

Enjoy the dance that is life!

Where I'm at in Northern California it is hot!!

Maybe a good day to stay in air conditioning and have fun with a dance!

This song Lollipop (Squeak E. Clean and Desert Eagles Remix), is one of my all time favorite songs. It's a remix of the original "Lollipop" by the Chordettes, and I got it off the Whip It! soundtrack. Great movie, great soundtrack.

First, a little business...

* Always consult a qualified medical professional before beginning any exercise program or activity. Engaging in the activities and movements demonstrated above are at your own risk. In other words, use common sense. Make sure you are on a level and safe surface. Proper footwear.

Don't do high-impact or jumping? Keep it low-impact.

Got a buddy? See if you can face each other while doing the dance.

Have fun!

Back to the Whip It! soundtrack...

"Lollipop" makes a great musical track for kid related activities, like freeze dance. Clean lyrics, great beat. Its an unbeatable favorite among my Zumbatomic kids.

I've also used

Har Mar Superstar featuring Adam Green – "Never My Love" as a cooldown song.

Apollo Sunshine – "Breeze" for a lyrical piece I had to set for a dance camp this summer.

Its just a great soundtrack. Worth getting on your ipod!

Thanks for reading and watching.

Enjoy the dance that is life!

What Would I Do Without My Students!?!

I love it when my Zumba students tell me about songs they think would make good Zumba routine material. Especially when those songs are from the international pool of music, and not just popular U.S. hits.

Last week one of my Zumba participants told me about a song that was incredibly popular on a cruise to the Mediterranean that she and her family had recently returned from. She said that there would be big dance parties where some of the cruise staff would lead the group in dances (sounds like a familiar format). This particular song sent the crowd wild. And once again, I was reminded...what would I do without my students!?!

Ai Se Eu Te Pego by Michel Telo`.

Its a very catchy song! Here's a translation of the lyrics.

There is also an official dance with a video on YouTube.

I found some other YouTube videos of groups doing similar versions. Some are pretty darn good. Maybe a bit more complicated steps in certain parts. I decided to go with the "official" version, and maybe plug in some of those other steps into other routines since I'm madly in love with sambas and axe` music.

So I worked with the "official" video. Adapted where I felt I needed to (definitely didn't do it in high heels!) and used it in class on Wed. morning.


It was a blast! I can understand why the song and dance have swept through Europe and Latin America!

It will definitely be a repeat.

Thanks for reading. Have fun with the song and video!

Enjoy the dance that is life!

Stuff I've Been Working On.

Here's a video of a dance I've been working on in my Teen/Adult Lyrical class.

As soon as I heard Katy Perry's "Wide Awake" I fell in love with it and knew I had to use it for something.

Each week I try to add a bit more choreography while also cleaning up and trouble shooting steps I've already set.

Its a fun process. That is, when I don't have a deadline, like an upcoming performance date.

Ballet-Fit is another class that I teach. It is designed for the beginning teen or adult dance student, while also providing challenges for participants with previous dance training. I've always loved teaching beginning adult dancers. Over the last year or so I've been trying to really hone a class format that combines some classical ballet technique with a more action/fitness oriented movement vocabulary. For the last couple of months this is how I've been structuring it;

A little bit of pilates

A fair amount of Balletone: Sole Synthesis

Some classical ballet barre technique

Stretching and core

Because some people want "this" and others want "that" and others are fine with "this or that" and I want people who are going to be delighted to show up each week, I've had a few  hair-pulling moments trying pin down an exact format. While I don't want to lock myself into one style or vocabulary, I do want something that will have some consistency and familiarity (not reinventing the wheel every other week) that will also keep things exciting and effective.

I had posted a query on facebook a month or so ago in hopes of feedback;

Dancers, dance and fitness enthusiasts and anyone whose ever had an interest in ballet training, or not, really an interest in any kind of dance. I would love to get some feedback and opinions on something. For years I have taught various adult ballet classes. Over the last year or so I have brought in more strength training concepts into my dance instruction as well as of more recently the Ballet...

one format. Balletone combines fitness, ballet training techniques, pilates and yoga.
Okay, here's where I need feedback;
I would like to get a feel for what people are generally more interested in when looking for an intro to ballet technique training and concepts as a form of exercise.

A). More traditional ballet format; barre, centre, diag. across the floor work.
or
B). A more mid-intensity dance-fitness related program (like Balletone). Basically a less traditional approach than classical technique. No barre, everything done in the center.

Along with facebook, I've been asking colleagues and friends as well as current students. I've gotten some great feedback. The conversations always lead to revelations as well, which are always beneficial.

 

The last couple of weeks I have really focused on combining core elements from pilates, classical ballet barre techniques (not to toot my horn, but I've got some killer barre routines!) and some center combos related to Balletone to "test-drive" what was worked on at the barre.

 

The class I taught last night felt like the first step to really honing in on what I envision.

 

I started off with some pilates mat work that focused on alignment principles.

Then I used a few ballet barre combinations that related to those principles.

The final portion of the class was using some Balletone segments to challenge what we had worked on, but at a slightly faster pace. Sometimes the body just needs to move!

 

I was fortunate enough to have a great conversation with my participants afterwards. I talked a bit about the methods to my madness, and they gave me some great feedback.

 

We all agreed that nobody wants to be in "tendu hell" (the practice of only focusing on the technique of one step, for a really long time, until the students' eyes glaze over and their will to live is considerably diminished).

 

They shared with me what they felt was challenging and also where they felt they had improved from previous classes. Very valuable information to me!

 

So, I'm still knocking around in my ol' brain pan exactly how I want to structure my Ballet-Fit class. This I do know; it will never bore me, and the challenge will always keep me striving for newer and better ways to make the principles of dance training accessible, effective and fun. I love that!

 

Thanks for reading. I would love to get feedback on any of the subjects above. Leave a comment or visit my DanceFitErin facebook page. Be sure to click on the "like" button while you're there!

 

Enjoy the dance that is life!

 

 

New Toy In My Toy Box!

It should really be called a tool. But when you can have fun at the same time...

 I've been wanting to purchase this product for a long time. The Animal Flow Workout. Creator Mike Fitch has combined several disciplines into a fun and challenging way to increase strength, agility and in my opinion, general bad-assery.

Why I love this?

Let's start by asking another question. What is bodyweight training?

Here's a wiki-quick'n'dirty.

In the last year or so I've developed an interest in bodyweight training.  As I have explored more contemporary forms of dance instruction and my own strength training, I have found that many elements of bodyweight training can give a dynamic twist to any choreography, as well as give you one heck of a workout! Global Bodyweight Training, Mike Fitch's creation as well, is chock full of tutorials, tips and inspirations. As a younger lass I never really thought about doing handstands, and definitely not pull-ups or chin-ups. No time for regrets about missed opportunities of the past! Now pull-ups and chin-ups are a part of my regular workouts through the week. I've even got my 19 year old daughter learning on the pull up assist machine at our gym. Don't have access to an assist machine? Here's a great tutorial from Global Bodyweight Training.

How will I apply The Animal Flow Workout to what I do?

Aside from increasing my own knowledge, strength and abilities in my exploration of bodyweight training with AFW, it has great applications for dance. Especially more contemporary forms. Dance has always been athletic in various ways. But nowadays even more so. Click on an episode of SYTYCD and you will see amazing feats of agility, strength, timing, acrobatics and grace. While some of those things were never my strong suit when I was heavily immersed in performing as a dancer, as a teacher (and a perpetual student) it is important for me to set up some foundation for my ballet/contemporary dance students (almost exclusively female) to seek out opportunities to increase their abilities in those areas. As a woman I hope that I can pass that along to my adult dance fitness students as well. Don't let memories of gym class humiliation stop you from finding out how amazing you really are!!

Back to a tool like AFW for dance training. Using some of the techniques in Mike Fitch's AFW in my contemporary dance classes has helped both me and my students with our strength and agility. I'm excited about digging in even deeper!



Throughout the years, when teaching early childhood creative dance or playing with my own little ones, moving and dancing like different animals was always energizing and fun. You got winded because you knew you were playing hard. Why should "play" be removed from the "grown-up" world of working out? Look around in the fitness community these days and you will see "play" in exercise is making a strong comeback. I say comeback because there is evidence that that is how we started out. Mark Sisson, creator of Mark's Daily Apple and author of The Primal Blueprint has written some really good stuff about this topic; here, and here.Visit his website and find even more great info.

Some playful moments from a recent family vacation;

Admittedly, I'm not the best at spontaneous play. Perhaps getting my family on the lawn with some cool animal inspired movements will lead to all kinds of adventures.

So go check out The Animal Flow Workout, Global Bodyweight Training and Mark's Daily Apple.

Thanks for reading.

Enjoy the dance that is life!

Power In Range Of Motion.

I have a personal philosophy of movement. Range of motion is its own form of strength.

So no matter what your sport or activity of choice is, being able to operate with as much range of motion that your body will allow (different for everyone) is, in my opinion and experience, of paramount importance. I'd never really thought about this in decades past (youth, ha!) until I started losing some range of motion in things I'd been doing for years. That coupled with trying some new movement vocabularies really got me to start thinking of the whole prehab/rehab-try to keep this ol' body movin for as long as possible-thing.

I can't remember how I first stumbled upon Kelly Starrett's MobilityWOD blog, but stumble I did. You can start from the top here.


It was a video that he did about proper shoulder form during a kettlebell Turkish getup that I feel in love with kettlebells. Matter of fact, adapting the kb getup to a bodyweight training/dancer oriented exercise was one of the driving ideas for even doing a dance/dance fitness related blog. Although my first Turkish getups resembled more of a drunken hobo, I've since polished my form. More on that in the future.

Back to Kelly Starrett's blog. I haven't check in with it for awhile. But I was inspired anew by a recent blog post from Mark's Daily Apple. Its a darn good list. And a great reminder to check back in with MobilityWOD.

Kelly covers a wide range of movements and techniques for a wide range of athletes. Oh, and here's the part that really tickles me; he's worked with dancers! Know wonder I got hooked. Plus, I think there has been mention of Chuck Norris-like jeans. What's not to love.

I'll be doing this in the near future!

Thanks for reading.

Enjoy the dance that is life!

The Heat Is On! Time To Hydrate.

I don't know about elsewhere, but in my neck of the woods (above SF Northern California) we are hitting some high temps. 100 + degrees for the rest of this week for sure!

Higher temps mean the need for more hydration. Recalibrate to hydrate! is a post I put up back in May. The heat drove me to review it!

I think we can all agree that water reins supreme as the best way to hydrate.

So how much do you need?
According to this article I found on the Mayo Clinic website;

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Got your measuring cups out yet? No need to, unless of course you are under a doctor's advice to do so. Or its competition day for a figure/bodybuilding competition you've gotten yourself into.

IMPORTANT WARNING!

Getting overhydrated or water intoxication is not very common. But as a warning, that adorable and fearless teeny-tiny tike boldly jumping in and out of the pool over and over again and burping between ginormous gulps of water could be at some risk for water intoxication. Swimming is an important skill at about any age, but watch those babies closely. To much water in their little bodies can thin out their blood , thus available oxygen, and thin out their electrolytes


What about the eight 8-oz. glasses of fluid a day?

It's a catchy phrase, but not necessarily one to get all neurotic about. Drinking around 8x8 glasses of fluid a day is a great template to keep in mind, but mind what you drink.

Beverages that are caffeinated, have alcohol or are sugary should not be relied upon. Caffeine and alcohol can behave as diuretics in the body and metabolizing sugary drinks taxes your body's hydration, as well as the sodium (as if there weren't enough reasons to avoids sugary drinks). A cuppa joe, a glass of vino or -gasp-  soda should be considered "gravy". Add a few extra cups of water if slamming cups of coffee or really living foot-loose and fancy free with a pitcher margaritas.

Fruits and vegetables can be an important source of hydration, as many of them may be as much as 90% water. Forget juice though, unless you maybe water it down with, what else, water. Better yet, put just a splash of juice in a glass of ice cold sparkling water.

If your urine is only lightly colored or clear and you're not suffering from constant thirst, then you're probably in the ballpark of proper hydration.

Special circumstances?

Exercise;
Short bouts usually need a couple extra cups of hydration worthy fluid, depending on how much you sweat as an individual (I make puddles). Longer, more intense bouts, around 90 minutes or more, require more hydration. Those longer bouts may also require some electrolyte replacement. Grab that commercial sports drink if you must (is there a font for cynicism?). Or perhaps go for a healthier alternative and grab a coconut water, like Zico or Vitacoco. Katie "The Wellness mama" over at  Wellnessmama.com has some recipes for  natural, homemade sports drink alternatives.

Environment;

Hot weather and/or high altitudes = a greater need for hydration. Higher altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and an increase in respiration rates, which can tax the body of its hydration.

Illness;
Vomiting, fever, diarrhea can severely dehydrate the body in short order. Even if it seems it will only come up or out, keep the fluids coming. And then a bit more than usual as you start to recover. No fun getting over the trots only to suffer the effects of dehydration.

Pregnancy and Breastfeeding;
According to the Mayo Clinic article, about 10 cups a day if you're growing it and a whopping 13 cups a day if  you're the personal dairy. I've found myself on the wrong end of this hydration equation a time or two through my days
of breastfeeding a little one. One occasion landed me in the ER due to food poisoning while I was still breastfeeding an infant.

I hope this information is helpful. I don't know about you, but I'm ready for a drink of water.

Thanks for reading.

Enjoy the dance that is life!