Back-to-school season means the return of long nights at the dance studio. When rehearsals go as late as 9 or 10 pm, waiting until you get home to eat dinner isn’t a good option. But chowing down on fast food or snack bars between classes could leave you feeling sick to your stomach. How do you pack a nutritious meal that will fuel your dancing without weighing you down? Rachel Fine, registered dietitian and founder of To the Pointe Nutrition, offers her foolproof strategy.
According to Fine, a balanced meal should incorporate the following three macronutrients:
1. Complex carbohydrates—like lentils, wheat bulgur, quinoa, wheat berries and barley—give your body sustained energy. “I recommend primarily nonbread carbohydrates, because they offer the highest fiber content, which is good for digestion,” Fine says. “But if you choose bread, opt for a product with visible nuts and seeds, like Ezekiel bread.”
2. Lean protein—like lean meat, nuts, soybeans, Greek yogurt, quinoa, edamame and eggs—helps build and repair muscle. “Hard-boiled eggs are a great grab-and-go protein fix,” Fine says. “Some people shy away from egg yolks, but they actually have a lot of vitamins and minerals.” Fine doesn’t recommend eating more than one whole egg, but you can have unlimited egg whites.
3. Healthy fats—like the omega-3 fatty acids in ground flaxseeds, chia seeds, walnuts, olive oil and salmon—are crucial for muscle recovery. “Because dancers are athletes, their bodies are always in a state of minor inflammation,” Fine says. “Omega-3s reduce that inflammation.”
(Photo by Lucas Chilczuk)
How do these macronutrients come together in a delicious, packable dinner? Try one of Fine’s three dance-bag-friendly recipes.
Greek Lentil or Wheat Berry Salad: Combine steamed lentils or wheat berries with chopped onions, tomatoes, feta and splashes of olive oil and lemon juice. If you have access to a fridge at the studio, add a dollop of plain 2% Greek yogurt to your salad when it’s time to eat.
Fine recommends steaming a whole box of lentils, quinoa or barley on Sunday, and using it as a base for different grain salads all week.
Packable perks: Grain salads are delicious at room temperature, and unlike green salads, they won’t wilt throughout the day.
Almond Butter and Banana Sandwich: Spread almond butter on two slices of Ezekiel bread. Top with half a sliced banana and a sprinkle of flaxseeds.
Packable perks: Nothing beats a utensil-free sandwich when it comes to meals on the go.
Tuna or Egg Salad Wrap: Combine canned tuna or chopped hard-boiled eggs
with plain 2% Greek yogurt and chopped celery and spread on a whole-grain wrap
Packable perks: Crackers make this meal easy to snack on throughout the evening, rather than eating all in one sitting.
Your Aches and Pains Addressed: Charley Horses
What is it? A “Charley horse” is a muscle spasm in which the muscle contracts involuntarily and can’t relax. Dancers tend to get them in their lower legs—especially the calves—as well as their hamstrings and the arches of their feet.
(Photo via Thinkstock)
What causes it?
General causes: A Charley horse can result from overloading a muscle that’s unprepared to do the job asked of it. You’re most at risk when coming back from a break, practicing a new step or working at a new level of intensity. Dehydration can also contribute to the problem, particularly for spasms in the lower leg, where the waste products of muscle contraction concentrate easily.
Specific causes: Calf spasms often occur in dancers who wing their feet excessively. When you wing, you rely heavily on your peroneus longus, a stabilizing muscle running along the outside of your lower leg. Without adequate help from the many other muscles in your calf, your peroneus longus gets overworked, which can cause it to spasm. Similarly, the main calf muscle—the gastrocnemius—can spasm from overloading due to weakness in the larger hip muscles.
Charley horses in the arches of your feet can originate in your calves, too. The flexor hallucis longus and flexor digitorum longus are two muscles that run from your calves to your toes. They tend to be tight in dancers from spending so much time on pointe or in relevé. This tightness can compress the joints of the feet or overload the intrinsic foot muscles, which can lead to spasms.
How to deal
If you get a Charley horse in the middle of class, step aside and try to gently work it out. If the spasm is in your calf, try doing some demi-pliés and other calf stretches to relax the muscle. If that doesn’t help, try massaging your calves or rolling them out with a tennis ball. If it still hurts to walk, stop dancing and let the area rest.
When a Charley horse strikes in your arch, you might want to focus on massaging your feet. But remember that the problem likely originates in your calves, so spending some time rubbing out your lower legs can be helpful, too.
When to seek help
If stretching, massage and proper hydration aren’t helping, and the pain doesn’t ease by the following day, the spasm may be the sign of a nerve impingement in your lumbar spine or a muscle tear. This could also be the result of joint dysfunction in the spine,
so it’s something you’ll want to get checked out by a physical therapist or sports medicine practitioner.
Are you a stomach sleeper? You may want to train yourself to snooze on your side or back. Lying on your stomach puts pressure on your lower spine by flattening out its natural curvature, leaving you with an anterior pelvic tilt that may follow you to the ballet barre.
Rapping, dance duo Ayo & Teo may still want "ice on their wrists so (they) look better when (they) dance," as they're 2017 chart topping song, "Rolex" says, but the two are featuring a more unusual accessory in their recent dance routine: The cotton swab. After teaming up with DoSomething.org for the Give A Spit About Cancer campaign, Ayo & Teo are encouraging people to join the national bone marrow registry and donate marrow for those suffering from blood cancer.
Looking for your next audition shoe? Shot at and in collaboration with Broadway Dance Center, Só Dança has launched a new collection of shoes working with some pretty famous faces of the musical theater world! Offered in two different styles and either 2.5" or 3" heels, top industry professionals are loving how versatile and supportive these shoes are! Pro tip: The heel is centered under the body so you can feel confident and stable!
As a teenager, contemporary dancer Eveline Kleinjans felt like nothing she did was good enough. Auditioning for university dance programs paralyzed her: “I was so focused on every move I made and what people would think that I wasn't able to be free, to be myself," she says. And her intense perfectionism had real repercussions. “I'd get negative feedback saying, 'We don't see you.' "
Perfectionism is extremely common in the dance world, because dancers hold themselves to terrifically high standards. It's easy to get a little discouraged when you aren't improving as quickly as you want. But there's a difference between healthy self-criticism and an unhealthy obsession with perfection. How can you tell when your drive to be better has crossed the line—and what can you do to get back on track?
Partnering is hard enough as it is: You're trying to untangle technical snafus and synchronize your movements with those of another dancer, not to mention building the delicate trust required to catch and be caught, lift and be lifted. Throw a hostile or uncooperative partner into the mix, and you might wish you could take a pass on pas de deux. But don't give up! We asked the experts for tips on how to solve partnering's "relationship problems" as gracefully as possible.
Yes, they're quite possibly the cutest dance duo since, well, ever. But put Paige Glenn and Artyon Celestine onstage, and it's immediately clear they mean business. That was apparent to millions across the country last summer, when Artyon and Paige's unbelievable extensions, fearless turning, and infectious energy propelled them to the quarterfinals of "America's Got Talent." They've also appeared (together or individually) on "Little Big Shots," "Lip Sync Battle Shorties," "The Ellen DeGeneres Show," and "Access Hollywood Live"—not to mention the competition titles they've won as a pair.
"Simon Cowell came backstage during 'AGT' and told us, 'Go out there and do your best. They're going to like you.' "—Artyon
Showstopper has been making its impact on the dance world since 1978. Before then, dancers didn't have a stage to perform on, the opportunity to learn from peers, or a competitive outlet like most sports. Debbie Roberts recognized this missing piece in the dance community and that is how America's first and longest running dance competition, Showstopper, was born. Debbie taught dance for over 26 years and owned and operated her own dance studio for 20 years. She is now the owner and National Director of Showstopper, along side her husband, Dave Roberts. Dancer, teacher, business owner, author, and mother, Debbie has made dance her life's career.
With several Shaping Sound tours and TV credits like "So You Think You Can Dance," "Dancing with the Stars," and "Boardwalk Empire" to her name, you wouldn't expect Kate Harpootlian to be refreshingly down-to-earth. But that's exactly how she is: As soon as you start talking to the gifted dancer and choreographer, it becomes clear that she doesn't take herself too seriously. And she's happy to tell hilarious stories to prove it. (Ask her about the time she did a Mr. Peanut impression when Mia Michaels asked her to improvise, or the time she starred in a Japanese makeup commercial and had to do grand pliés wearing one pointe shoe and one flat shoe.)
That mixture of humor and grace is evident in Harpootlian's growing body of choreographic work. Her one-act show Better Late Than Never, for example, which premiered last summer, has a jazzy, West Side Story vibe, offsetting heavier moments with touches of whimsy. "There's always a balance in my work," Harpootlian says. "I want to use humor to balance out the darker aspects. It's like one of my friends once said: 'You make me laugh, and then you make me feel bad for laughing.' "
Winter is drawing to a close and you know what that means -- It's time to really kick this year into gear! Move U has done the research so you can find your best match, look good, and feel great this season with a twist unique to your team! Here are five looks to put your performance on the map in 2018.
We already knew Taylor and Reese Hatala can do anything. After all, they're both incredibly versatile dancers capable of serving up some serious face. And now the super siblings can add another title to their resumé: that of fashion magazine cover stars.
Last week Disney Channel star Sofia Wylie released a behind-the-scenes look at the making of her YouTube dance series. Along with some stellar dancing, the video shows the dance community featured in her "4k Dance Series" and the things they've learned from being a part of the dance project. And though the project features dance, we love that it also emphasizes supporting and building up fellow dancers.