Tag Archives: dancehealthier

Emotional Intelligence. What does that mean to you?

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Do danchealthier a favor.  Think of the word, “intelligence.” What does that mean to you?

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Did you automatically think, “intelligence” referred to logic, math, science, academics?  Or did you think in terms of something like picking up choreography, having street smarts, or having the ability to feel comfortable in social situations? dancehealthier would love to hear your thoughts.  Why? Because we as dancers, through our training and time spent in dancer mode, (may) have wired our brains to think in different patterns than a non-dancer.  Do we see the world differently than a scientist, engineer, or doctor? I know it’s a bit deep for today’s Conversation Wednesday, but dancers sure do love diving deep into things.  So why not think about it?  What does “intelligence” mean to you?

In regards to emotional intelligence, dancehealthier was handed an article (by a dancehealthier follower), as a request to not only share but evaluate the article.  The article is titled, The 4 fundamental Pillars of Emotional Intelligence by Steven Handel.

The article dives deep into emotional intelligence in regards to having more awareness of emotions and what they are signaling to us.  Steven Handel separates emotional intelligence into 4 pillars.

The four pillars described in the article are:

1)  Self Awareness: Paying attention to your own emotions.  Author, Steven Handel separates this pillar into two components.

  • The Psychological Component:  the thoughts, attitudes, and beliefs that underlie a majority of our emotions (How are we wired? How do we respond to emotions?  Is the response controllable and if so how can we learn to cope better?)
  • The Physical Component: the bodily sensations that are results of different emotional states. (i.e. butterflies before a performance, fast heartbeat before a meeting).  

It’s easy to think of the emotional part of the term emotional intelligence, but are we carefully thinking about how we can psychologically control our behaviors based on identifying the emotion by the uncontrollable physical component - A fast heart beat, a taste of adrenaline?  For example, an emotion such as nervousness may come from an underlying feeling of “I’m not good at this movement,” or “I’m too shy to say anything.” Sometimes just being aware of our emotional states are enough to make them better.

2)  Self Regulation: Depending on the emotion, there are many ways to respond to them better.  Such as, channeling (writing, painting), avoiding triggers (negative people, negative environments), seeking positive experiences (a funny movie, or whatever that might be for you), doing the opposite of what you feel (laugh when you are sad), and sitting on the emotion in a passive way (rather than impulsively acting out on them.)

3)  Empathy: Understanding the emotions of others.  As you improve your own self-awareness you must also improve how you perceive others.  Not everyone thinks the same, acts out the same, but understanding their perspective is important in terms of empathy. Of course no one is expected to understand someone else’s mind completely but the attempt is a necessary tool.

4)  Social Skills:  This is the response you have to others’ emotions.  To build healthy relationships it’s important to be attuned to others’ emotions.  Be careful not to allow your own emotions (such as nervousness, envy) to over power your impulses.  It’s never a good thing to let your own emotions drive the conversation/relationship in a direction you didn’t intend for.

 

Be sure to remember, “You need to practice turning negative people around by first being positive in yourself” (Handel, 2013).

Reference:

Handel, Steven.  The 4 Fundamental Pillars of Emotional Intelligence.  Found April 5, 2013 at http://www.theemotionmachine.com/the-4-fundamental-pillars-of-emotional-intelligence

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Need a little hip help? An in-depth look at dancer specific exercises to increase flexibility and strength for your hips.

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A hip to the right, a hip to the left, around and around those hips shall go!  Some days we as dancers are told to move those hips from right to left, and other days we are told (okay, so EVERYDAY as dancers we are told) to keep them stable, still, silent, yet flexible – all while moving every other part of the body.  We’ve got to be able to do it all!  For preventative purposes, as well as technical purposes, the hips and pelvis must provide for a stable base, all while maintaining both stretch and strength.  That’s an interesting mix, an interesting recipe, and an interesting quest.  A quest that needs some attention.

Attention? Okay, let’s see? How about a little anatomy lesson?  Okay, I promise, I won’t make it boring.  Like in all things in life, keeping it simple is the way to go! And it’s free too!!

imagesThe muscle dancehealthier would like to concentrate on today is the SARTORIUS muscle.  The SARTORIUS muscle inserts in the anterior (front) part of the medial (towards the center) condyle (protruding part) of the tibia and originates in the anterior iliac (hip).  A daily use of this muscle is sitting in indian style, or for the dancer, just that little thing we call TURN OUT!

Need some specific Strengthening and Stretching Exercises for the SARTORIUS muscle, check out FIT future, a blog dancehealthier follows.

And now for a dancer specific exercise, follow along with Josh Bodden, professional dancer with Cincinnati Ballet.  Thanks for the help, Josh!

All you need is:

1) a reformer, 2) Two RED springs latched on tight, 3) the drive to repeat this exercise 10x.

Turningplexitis anyone? How to rid such a story.

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All dancers suffer from turningplexia at some point in their careers.

Okay, hate to burst your bubble, but there is no such a term.  dancehealthier made the word up, but I bet that you all knew what it meant anyway? Why not go a little further by subtracting and adding the new suffix itis, so it reads turningplexitis .  Have you suffered from such a thing?

Either way, dancehealthier can bet that even for the lucky born turner out there, everybody could use a little turning help.

Have you suffered from any of the following symptoms? 

  • Turning over and over, again and again, in the back corner of the studio.
  • Marching off from the center of the room after a “turn gone wrong.”
  • Saying to yourself before takeoff, “I’m gonna mess this up,” “This is gonna be bad,”  ”I suck at pirouetting,” or anything along those lines.
  • A period of “non turning days” that sometimes can last up to months.
  • Back and forth. . . Some good, some bad, some just alright!

Unfortunately, dancehealthier does not have a magic wand, or a flower that sprinkles magic dust through your computer screen that heals your turningplexia or turningplexitis, but it sure has an exercise that may help.  Thanks to Physical Therapist, Jill Nader.  We worked together to come up with this strengthening exercise, that is hoped to be shared.  Helps to build coordination, balance, upper leg strength, external rotation, pelvic stability, and power to push off.

Repeat 10 x

Thank you model, Jackie Damico!

Love Eats: How to Rid Unnecessary Inflammation

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“The art of healing comes from nature, not from the physician.  Therefore, the physician mut start from nature, with an open mind.” - Paracelsus

According to the Centers for Disease Control and Prevention (CDC), seven out of ten deaths in the the United States are caused by chronic disease.  So what does this have to do with the topic of inflammation?  Due to further research and development, researchers imgresare finding more and more evidence linking chronic inflammation with chronic disease.  It is said that inflammatory markers are related to cardiovascular disease, cancer, alzheimer’s disease, autoimmune diseases, and even asthma.  You may be asking, “How does inflammation directly relate to chronic diseases?”  Well inflammation is the first response by the immune system to either infection or irritation.  It is presented with redness, heat, swelling, pain and dysfunction.  Ironically, as most of us know, inflammation is needed to help heal acute injuries, trauma, broken bones, or any other type of acute invasion of a foreign substance (i.e. bee sting).  These responses are important and necessary  to prevent further damage to the injury at hand.  Chronic inflammation is on going, even at lower levels, which generally occurs due to prolonged acute inflammation. This type of chronic inflammation is what is associated with chronic disease, as mentioned above.

As dancers, it is important for us to be knowledgeable about these facts.  Understanding that acute inflammation is essential for healing is important.  However, knowing that prolonged or unnecessary inflammation can become damaging is also important to know.  The truth is, even normal healthy cells sometimes mount an immune response against other normal cells, resulting in inflammation.  So what can we do to help our bodies prevent or limit this waste accumulation in the body?

One way is to eat higher qualities of food, which provide for more nutrients and energy!!

Foods to Eat More Of:

  • Essential fatty acids found in oily fish, such as salmon, mackerel, tuna (limit to 2 servings per month), halibut.
  • Garlic, ginger, and turmeric when cooking
  • More nuts and seeds, except peanuts
  • Legumes – Split peas, lentils, kidney bones, pinto beans, black beans, garbanzo beans, fermented soybeans
  • Meat – Meat only (not the skin) of organic, free range chicken and turkey, Wild game, venison, elk and buffalo organic, free-range lamb
  • Spices and herbs
  • Fruits – Group 1: Cantaloupe, rhubarb, melons, strawberries, Group 2: Apricots, blackberries, cranberries, papayas, peaches, plums, kiwis, Group 3: Apples, blueberries, cherries, grapes, pears, pineapples, pomegranates
  • Sweeteners – Pure maple syrup, brown rice syrup, raw honey, agave syrup, stevia
  • Vegetables – Group 1: Asparagus, bean sprouts, beet greens, broccoli, red and green cabbage, cauliflower, celery, greens, Group 2: String beans, beets, brussel sprouts, eggplant, kale, leeks, onions, pumpkin, red pepper, turnips, zucchini, Group 3: Artichokes, parsnips, green peas, squash, carrots, Group 4: Yams and sweet potatoes
  • Grains - (1 -2 cups of cooked grains per day) – Amaranth, spelt, barley, buckwheat, millet, oatmeal, quinoa, brown rice, rice crackers.
  • Butter and Oil – A small amount of organic butter is okay, olive oil for cooking, coconut oil for baking, and nut or seed oils (i.e. flaxseed oil) for salads
  • Beverages - Filtered water, small amount of rice, oat, almond or soy milk, herbal teas
  • Eggs and dairy products – Organic eggs

Foods to Eat Less of:

  • Vegetables – Tomatoes and potatoes
  • Grains – Too much wheat products, including breads, cereals, whole-wheat flour, white flour, and pasta
  • Legumes – Tofu can cause reactions in some people.
  • Seafood – Shellfish, including shrimp, crab, lobster, clams, and mussels
  • Meat – Pork, conventionally raised beef (small amounts of organic, grass-fed beef are okay)
  • Fruits – Citrus fruit (lemon is okay), limit dried fruit
  • Butter and Oils – Hydrogenated oils, partially hydrogenated oils, avoid overheating oils, which in process can covert to trans fats
  • Eggs and Diary Products – Moderate/limit dairy – including yogurt, cheese, and animal milks, use organic eggs
  • Nuts and Seeds – Peanuts and peanut butter
  • Beverages – Coffee, soda, juice, caffeinated teas, alcohol

Reference, and for more Information check out:

Black, Jessica K (2006). The Anti-Inflammation Diet and Recipe Book – Protect Yourself        and Your Family from Heart Disease, Arthritis, Diabetes, Allergies – and More. Alameda, CA: Hunter House

A New Year makes New Ideas

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The life of a dancer. It’s up, it’s down, it’s busy, it’s slow, it’s motivational, it’s amazing, it takes turns, it’s painful, it’s inspiring, it’s giving, it’s surreal, it’s accomplishing, it’s present, it’s growing, it’s challenging, it’s full of possibilities.

Possibilities?  How many possibilities are out there to explore?  That’s Dancehealthier’s mission of 2013 – to seek endless possibilities of integrating health and dance, so that all dancers’ can dance healthier, longer, safer, & smarter.  Dancehealthier wants to thank all of its supporters, readers, & followers for your ongoing dedication.  It makes a huge difference when you share, spread the word, and support  the possibilities.

To start 2013 off right, dancehealthier will now publish each and every Wednesday.  Be sure to take a better look below to get a recap on the topics.  Dancehealthier is thrilled to be back!

  • Movement Wednesdays  (1st and 3rd Sunday’s of every month)         A multidimensional look at ways to move, expand and improve dimensions of health. How a dancer moves through life both onstage and off!
  • Conversation Wendesdays  (2nd and 4th Sundays of every month)  Weekend sharing, news finds, things that come my way, or just plain discussion focusing on a topic

Topics may include one of the following . . .

  • Love Eats – A closer look at how fuel creates energy, peak performance and a balanced body (interviews, favorite dancer food, recipes galore).
  • Exercise Show and Tell – Step by step description and reason for exercise, with a focus on strengthening, flexibility, and proprioception (neuromuscular awareness).
  • Peaking Performance – A look at collective ideas from dancers, massage therapists, physical therapists, etc., on ways to improve performance both in the studio and onstage.
  • Stress Check – For the feet, body and literally the mind.  An honest look at strategies that aid in reducing, preventing and coping with stress onstage and offstage.
  • Balanced Self – Dancers are people too.  What balances, motivates, and inspires dancers to keep on dancing.
  • Research Shows – A look at, mention of, and sharing of science based health facts, statistics, and dance journals.  Prevention at its finest.
  • Behind the Scenes – Just for fun.  Dance studio!  Back Stage!  Off Stage!