Monthly Archives: January 2012

A Dancer’s Personal Definition of Health – Not Wiki’s Version

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Integrating dance & health cannot be done without the use of collaboration.  Twyla Tharp quotes, ” A clearly stated and consciously shared purpose is the foundation of great collaborations.”  The ideas, opinions, and words from people on both sides of the integration is key to the purpose of dancehealthier.

I asked dancers, “With dance in mind, what is your personal definition of health – Not Wiki’s version?”  

Jermaine Maurice Spivey - Currently with Kidd Pivot.  Past dancer with Cullberg Ballet and attended Juilliard.

  • “Hmmm, good health physically is totally related to good mental health.  I would say knowing when to take a break contributes to good health.  A vacation gives the mind a break from dance, giving space to focus on other things all while giving the body a chance to heal.”

Kelly Yankle:  Current dancer with Ballet Met, BFA holder in dance from the University of Cincinnati, and past dancer with Cincinnati Ballet.

  • “It is a shame that often times it seems tough to be in “good health” as a dancer, when it should be quite the opposite.  A dancer’s body is constantly being critiqued and utilized, therefore comes a huge pressure to look a certain way – thin.  But being thin does not necessarily mean being in “good health.”  Being in good health is also not just about the physical aspect.  There is a mental and emotional aspect, which also proves challenging at times for a dancer.  It is such a high stress job.  To be in good health we have to eat the nutritious foods, but still treat yourself too.  Don’t obsess of dieting and weight.  Moderation is key.  Accept yourself. This is the only body you have.  Take care of it.”

Kara Zimmerman: Current dancer with Joffrey Ballet.  Past dancer with Pacific Northwest Ballet and Cincinnati Ballet.

  • “I think “good health” in a dancer’s life is more of a mental issue than a physical one.  Once we are in a good place in our minds, the rest falls into place.  We must be happy, confident, and peaceful within ourselves. . . and find that difficult balance between working hard, fighting for what we love, and going too far and taking it to that “crazy” unhealthy extreme, that eventually kills a dancer’s spirit.”

Dwayne Holliday: Current dance critic and writer for Dance Europe.  Past dancer with Deutsche Oper Am Rhein, Theatre Ulm, Milwaukee Ballet and Cincinnati Ballet.

  • “I feel a productive way to view health is a cycle where each leg provides appropriate positive feedback to the system.  I.e. the way we view ourselves bolsters our desires to take care of our bodies, which then encourages us to eat well, which gives us the energy to move and explore our bodies and minds, which then naturally (I believe) increases our chances of having a positive view of ourselves.  It is naive to assume that our thoughts and feelings don’t have physiological mechanisms.  Therefore, if we want to have proper mind/spirit functioning, we cannot ignore the physical vessel in which these mental actions occur.  Health, if this to be accepted, can be defined as the balanced relationship between mind and body, with neither riding the coattails of the other.”

Looking at the big picture of these definitions, what can be said?  Do non-dancers agree?

**Thanks to all dancehealthier readers and subscribers for all of your support so far. If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To check it out, and like it, click HERE!  Feel free to make a comment or contact me via e-mail at dancehealthier@gmail.com.

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“Calling all Fiber!”

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With the freshness of a new year, it’s always a good time to begin new habits, and new things to help us grow as people.  There is truth in the fact that the happier we are, the more we illuminate as dancers.  Another way to put it is that we subconsciously emit a certain aura when we are more or less happy.  Have you ever been told, “Wow, you just look so much better?”  Sometimes, we as dancers, aren’t even aware of the impact our energy has on ourself, others, and even our dancing.  So, in this way, it’s always a good thing to keep expanding while finding ways to stay both happy and healthy.

After asking some dancer friends what their own resolutions were for 2012, a common theme came up.  Nutrition!  So, I thought I would tap into some fun nutritional facts and share with you what came up for the next few Movement Wednesday entries.

This week’s Movement Wednesday themed food is, DIETARY FIBER!

The real story on dietary fiber:  The term “dietary fiber” refers to all components of the plant cell wall. In general, most plant cell walls contain 35% insoluble fiber, 45% soluble fiber, 15% lignans, 3 % protein, and 2 percent ash.  Dietary fiber is a complex of all these elements, therefore all 4 of these components create a diet rich in high-fiber foods.

  • Insoluble fibers:  Incapable of being dissolved, although capable of binding water, which promotes regular bowel movements.  Ex: Anything containing cellulose; Wheat Bran.
  • Soluble fibers:  Capable of dissolving in water, which exert the most beneficial results.  Ex: Oat bran, grains, legumes, nuts and seeds, and outer skin and rind of fruits and vegetables.
  • Lignans:  Show such properties of anticancer, antibacterial, antifungal, and antiviral activity, by regulating estrogen levels.  Ex:  Flaxseeds.
Why eat it?”
  • Decreased intestinal transit time
  • Delayed gastric emptying resulting in reduced after-meal blood sugar levels.
  • Increased stool weight
  • Increased lipid (fat) metabolism
  • Regulation of bowel movement
Practicality of adding more fiber into our diets:
  • Bring an array of nuts, seeds, even granola for a easy “popping” snack.
  • Make homemade oatmeal in the A.M., adding in yummy nuts, dried fruit and a touch of peanut butter. Or, even easier, eat some high fiber cereal or muesli.
  • Make a quick and easy burrito for lunch filled with black beans, refried beans, diced tomatoes, corn, rice and some guacamole.
  • Make a bean soup, or just add some legumes in stews.
  • Pack high fiber granola bars, like barre - a real food bar.
Thanks for tuning in this week.  To check out last week’s Movement Wednesday nutrition post click HERE to read, “Calling all Yogurt!”
** If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To like it, click HERE!  Feel free to make a comment or contact me via e-mail at dancehealthier@gmail.com. Thank you all so much for your support! **

 

Allow the Value of Time to be Heard

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“Sometimes you have to play with your heart and your head.”

Tick, tick, tick, tick, tick.  Oh, the sound of time.  Even if it’s heard internally, ballet dancers know that sound. 12 minutes left until the next five-minute break, 8 minutes left. . . 3, 2, 1.  Yes! A quick phone call, an e-mail return, a change of shoes, a bathroom break, or maybe just a little time for hackie sac.  But, what about the value of time?  Do ballet dancers struggle with the value of time?  Possibly, but maybe it’s not all our fault.

A ballet dancer’s career is short.  If we are lucky enough these days to land a paying job at 18 years old, and are luckier to dance into our early 40′s, then we danced a LONG career.    A VERY LONG career!  Most dancers don’t dance that long, which concludes that a ballet dancers career is short.  So the value of time becomes a big issue.  Andy Shetterly, Active Release Treatment specialist,  brought up this point in last Sunday’s post when he said, “Dancer’s push on, where many other athletes from other sports are afforded the opportunity to have more time to rest or recover. Athletes can go for a week or more without practice and jump right into a game with little or no drop-off, whereas dancers require such precision and practice with such fine motor movements, individually and as a group, that to miss too much practice, can negatively impact a practice or a performance.”  But, an athletes career is also short?  So other than the idea of precision and practice, why do dancers push so hard?  There are endless possibilities for this reasoning, but here are just a few:

  • Every moment of a dancer’s career is precious.  If we can work, we will.
  • Unlike athletes, dancers roles/parts constantly change.  The last thing a dancer wants to do, given a great opportunity, is to take themselves out because of an injury.
  • A dancer doesn’t want to let their technique fail, and the thought of getting back in shape, more than we already have to, seems too much like a chore.

Behind all the pressure, there is this intangible, non-pushy value of time.   Time heals.  Giving time, and ignoring the pressures of our career, sometimes needs and has to be the answer.  In the end, looking back, we will most likely look at the big picture of our career.  So, for current dancers out there, remember, “Sometimes you have to play with your heart and your mind.” Allow the value of time to be heard.

 

 

“Calling All Yogurt!”

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With the freshness of a new year, it’s always a good time to begin new habits, and new things to help us grow as people.  There is truth in the fact that the happier we are, the more we illuminate as dancers.  Another way to put it is that we subconsciously emit a certain aura when we are more or less happy.  Have you ever been told, “Wow, you just look so much better?”  Sometimes, we as dancers, aren’t even aware of the impact our energy has on ourself, others, and even our dancing.  So in this way it’s always a good thing to keep expanding, stay positive, and find ways to stay happy and healthy.

After asking some friends what their own resolutions were for 2012, a common theme came up.  Nutrition!  So, I thought I would tap into some fun nutritional facts and share with you what came up for the next few Movement Wednesday entries.

This week’s Movement Wednesday themed food is, Yogurt!!

  • Practicality:  Easy to eat on a five minute break, easy to transport, and lots of options.  If you don’t like one kind, try another! Even try Kefir or Greek Yogurt (if you have not already)!
  • History (Who knew?):  The legend often told is that yogurt was born on the slopes of Mount Elbrus is the Caucasus Mountains, between the Black and Caspian Seas.  On the hot southern slope a mixture of organisms that thrived in these temperatures contaminated a pitcher of milk belonging to a Turkish nomad.  The result was what they called yogurut, which was changed to the current version, “yogurt,” in the eighteenth century.
  • Nutritional highlights:  Provides a great source of protein, calcium, phosphorous, riboflavin, and Vitamin B12.  It is also a great source of pantothenic acid, biotin, selenium, zinc, and potassium.

Health Benefits:

  • Improved tolerance of milk – Enhances lactose digestion 
  • Improved intestinal health – Live active cultures helps to keep intestinal balance as well as suppressing harmful bacteria in the intestine.  
  • Lowers blood cholesterol levels – Not typically a problem with dancers but research shows that 1 cup of yogurt per day for one year lowers bad cholesterol (LDL) in total blood count.    
  • Anticancer and Immune-Enhancing Effects – Various probiotic species may reduce the risk of colon cancer as well serving as an immune-enhancing agent, anti-tumor effect, and detoxifier of cancer-causing substances.

Ways to add it into your daily routine for the new year:   

  • Add it your salad dressings.  Simply place yogurt in the blender with enough water to achieve a desired consistency. Add in your favorite herbs and spices.    
  • Mix it in with your cereal or granola and even add in some bananas and berries. 
  • Make smoothies!  Add in your yogurt, fruit, veggies, juice, and even some peanut butter for a yummy smoothie.   
  • Make a yogurt parfait.  Parfaits are healthful, visual, and a yummy treat.  Layer yogurt, granola and your favorite fruit in a wine or other fun glass.
  • Top waffles or pancakes with a dollop of plain yogurt and then top off with your favorite fruits and nuts.
  • Bon Appetit!

If you have not had the chance to read the recent Conversation Sunday piece titled, A Resourceful Interview and OFFER from Active Release Specialist, Andy Shetterly, please take a look!  He has great things to say and wants to work with you!

**If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To like it, click HERE!  Feel free to make a comment or contact me via e-mail at dancehealthier@gmail.com. Thank you all so much for your support!**


 

 

 

A Resourceful Interview and OFFER from Active Release Treatment specialist, Andy Shetterly.

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We as dancers, no matter how hard we try to avoid its occurrence, still get injured.   Injuries can occur acutely, chronically, and at different levels of severity.  Regardless of these factors, injuries are never easy things to deal with.  Regardless of the type or severity of the injury, it always poses a major QUESTION MARK in the mind of a dancer, which is, “What do I have to do in order to heal and get back dancing as easy and fast as possible?”  Many professional ballet companies, or schools, have medical teams that can help you in the right direction, but sometimes we are forced to seek out more.  To perhaps, get over the hump!

Andy!

That’s how we meet people like Andy Shetterly.  Andy, who works out of Cincinnati, Ohio, is certified in all three of the following extremely effective stand alone therapeutic modalities: Active Release Techniques (ART), Neuromuscular Therapy (NMT) and Active Isolated Stretching (AIS). His healing hands have helped numerous professional ballet dancers of the Cincinnati Ballet, professional Reds and Bengal players, as well as many other athletes and non-athletes around the cincinnati metro area.  Andy is known for his healing hands, huge heart, and perseverance.  He will not quit until he sees and/or feels results.

Before the Q&A proceeds, dancehealthier would like to quote an OFFER that Andy provided at the end of his interview which states, “I would really love to be a resource for dancers who have been dealing with injuries or rehab who may have reached a plateau, where they could stay in Cinci to receive intensive work, 3 or more hours per day.”  This goes to show how unbelievable he really is.  For more details visit his website by clicking HERE, or by calling 859.802.0448.  

And now onto the Q&A!

dancehealthier:  Hear what dancers need to hear. Anything helpful?

Andy:  Dancers are some of the most amazing athletes in the world and how they each care for their body, the primary instrument of their profession, is absolutely critical. Not only must they perform at the highest level on a daily basis but also they must endure extreme physical rigors, which sometimes lead to chronic overuse injuries, acute injuries or both.

I believe that being proactive and taking care of minor injuries and discomfort, preventively or at the early signs of pain or discomfort, will likely reduce the chance for a minor ailment to turn into a major injury.

dancehealthier:  Tell us about Peak Performance and why it is such a passion?

Andy:  My passion and my prime focus is to help individuals out of pain, prevent injuries and to help people reach their peak level of physical performance, whether that be on the field of play or on the stage of life.

Everyday, I work with clients who had tried a multitude of other treatments and were told that they may “just have to live with it.”  That’s when I come in to help them realize that they don’t have to be in such pain and they can return to doing the activities they love. That’s my passion.

dancehealthier:  How is working with a dancer different than working with a non-dancer. Your approach, exercises, your focus?

Andy:  Dancer’s push on, where many other athletes from other sports are afforded the opportunity to have more time to rest or recover. Athletes can go for a week or more without practice and jump right into a game with little or no drop-off, whereas dancers require such precision and practice with such fine motor movements, individually and as a group, that to miss too much practice, can negatively impact a practice or a performance.

Every dancer with whom I have worked with has a burning desire to either practice or perform, without missing a step, unless ordered to sit by their physician. Dancers oftentimes continue to push to a limit, where the overwhelming signal of pain is finally heeded and they then get the required soft-tissue work, to help them regain their balance and get them out of pain.

dancehealthier:  What should a dancer know about ART/NMT/AIS and why these methods and modalities are effective and appropriate for dancers?

Andy:  This combination of therapies consisting of Active Release Techniques (ART releasing adhesions, which is internal scar tissue resulting from inflammation), Neuromuscular Therapy (NMT relieving Trigger Points) and Active Isolated Stretching (AIS increasing flexibility and releasing fascia restrictions) to help normalize soft-tissue and release pain. Unless an individual is receiving specific hands on therapy, which focuses on normalizing key causes of pain or restriction as mentioned above, the chance of reoccurring pain or injury remains. Stretching and strengthening are critical to helping someone get back to 100% but if the soft-tissue is not adequately addressed, full recovery may not occur or could be delayed.

dancehealthier:  Any advice for a dancer when it comes to Integration of dance and health, what would it be?

Andy:  Be proactive to get therapy you need, before you actually require it. It is also highly recommended that you build a supportive team of therapists who are able to release both adhesions and Trigger Points. You will experience less pain and have less chance of injury, increasing both your enjoyment and longevity of your career and passion.

dancehealthier:  What do you mean by, “Let’s team up!” and how is working together with your client crucial to your work?

Andy:  “Let’s team up!” means that we work together to unravel the cause of the ache, pain or restriction that the person has been dealing with. When I work with someone, each and every second is interactive, specific and focused. Whether we are doing a fifteen-minute session or a 3-hour session, each person will receive the exact therapy required.

I welcome anyone interested in contacting me to either help them find therapists who may be able to assist them or to do intensive therapeutic sessions in the Cincinnati area or in your local area.

**If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To like it, click HERE!  Feel free to make a comment or contact me via e-mail at dancehealthier@gmail.com.**