Plank series on the Cadillac: Exercise Show & Tell

Here is an Exercise SHOW & TELL entry for you this lovely Monday.  Oh, Monday! Who doesn’t want a little motivation to start the week off right?  This exercise accomplishes a great deal. . . Whether you are looking for summer abs, stronger arms land/or empowerment this Pilate Cadillac exercise is right for you.  Give it a try but please have a spotter close-by!

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  • ABOVE is your STARTING POSITION!
  • Grab onto the top parallel bars of the Cadillac with Grippies in place so your hands don’t slip.
  • Carefully place one foot up at a time, making sure your entire foot/ankle is off the the edge of the the trapeze bar with springs.
  • USE ASSISTANCE to find proper plank position. Hold for 10 seconds!

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  • From Plank position drop the pelvis down to reverse pike (making the letter v). Flow the movement back to plank position (STARTING POSITION).
  • Again hold the STARTING POSITION 10 seconds.

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  • Leading with the sternum bone lift the chest allowing your spine to curve. Make sure you are aware of pushing your legs down on the trapeze bar with springs.
  • Flow the movement back to plank (STARTING POSITION).
  • Once completing the full rep of movement then workup to repeating 10 times!
  • The only holding point in this exercise is a 10 second hold in plank!

 

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OH YUMMY FOODS

So for today, I decided to take a stroll down my homepage to my blog roll which lists many of my favorite food blogs.

So I thought I would share some of their recipes and websites for wonderful references to great, scrumptious, and yummy eats! Of course I can’t forget to mention the many beauteous photos as well. I take no credit for these photos, and instead send kudos to these blog founders, authors and artists. Thank you for making me want to eat all and everything (especially being prego)!

101 Cookbooks:  January cleanses and detoxes

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101 Cookbooks: Spicy Chickpea and bulgar soup recipe

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Bev Cooks: Seared cod with swiss chard and roasted turnipscod3-2-605x900.jpg

Bev Cooks: For kiddos – Tuna melts 

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Oh She Glows: Pumpkin gingerbread cookies veganveganpumpkingingerbreadmuffins.jpg

Oh She Glows: How to pack a weekend away in an hour (plant based)

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I think it’s time to eat…

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Say yes to new adventures!

Well it’s not completely like me to post on a Saturday, but my work week at the new job has been taking just a tad of my time (big wink wink). I’m super excited about my new adventure, learning as I go, and of course by trial and error. Going from spending my time in a ballet studio 40 hours a week for the last 20 years of my life, to spending 40 hours a week outside of one has made for quite the transition…but I couldn’t ask for it any other way.

Our clinic at Performance Rehab, housing the very first Kansas City Performing Arts Medicine Program, is a dream come true.  We have been open for just 10 days and it feels incredible when every 45 minutes another client walks in the door – smiles and finds comfort in a place of healing. Everyday another word gets out around town, and hopefully with each day that passes we will double and triple that flow. Our performing arts medicine program is continuing to grow as an alliance of doctors, orthopedics, nutritionists, physical therapists, Pilates instructors, yoga instructors, mental health experts, chiropractors, massage therapists and ballet teachers that all share the mission of keeping performing artists healthy (prevention), doing all they can to heal (recovery), and increasing the longevity and quality of their careers. It’s incredible to think what this alliance can do for all artists and so I constantly remind myself to remain patient.

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Takin by my awesome friend and photographer for fun: Geoffrey Kropp

Besides that – on the more personal side of life – I’m busy carrying my baby girl. Every Saturday I get to celebrate another week farther along! Today marks 20 weeks. Half way thru – holy cow! It’s an amazing feeling carrying and nurturing for a little one inside you. On Thursday, I got to hear her heartbeat and I was surprised at how fast her little heart sounded. Every time I get to hear her, or see her, I get a crazy urge of euphoria, followed by both happy tears and a biiiiiiiggggggggg smile. I can feel life changing, my focus changing, my heart growing in size, and an overwhelming feeling of purpose.  I’m trying my best to organize, eat well, rest up, exercise and right – back to the top – grow a baby and a business.  Good stress is gratifying and I’ll take it any day!

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Health Coaching for Dancers!

Today I will be featuring Jessica Spinner, founder and health coach of The Whole Dancer. I hope you enjoy what she has to say on this TGIF and please check out her free webinars on-line, as well as other services and programs for serious dance students and professional dancers.

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Finding gratitude as professional dancers is so important. Sometimes after dancing for many years and working so hard everyday, dancers start to feel burnt out.

Those are the most important times to come back to gratitude…

I remember early in my dance career, a non – dance friend saying, “so you just dance around all day?”

And I though, Ugh, if they only knew how hard ballet is they wouldn’t put it so lightly. Now, looking back on that moment, I have a very different perspective.

Professional dancers really do have the amazing privilege of dancing almost every day. Yes, it can be exhausting. Yes, it is HARD work.

No, it’s not all fun and games and as I was reminded by a very intense teacher during my more serious training, “everything is not beautiful at the ballet.”

Finding your happiness as a dancer doesn’t always come naturally. It’s important to make a regular practice of gratitude.

Just like taking class every day, aspiring professional dancers and those who have already “made it” should take the time to acknowledge the unique position you’re in.

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Most people will never know the shear joy of captivating an audience with movement or the fun of dancing in a corps de ballet with some of their best friends.

As a former professional ballet dancer turned health coach I am so grateful for the special opportunity I have now to help dancers create a more balanced mindset and a healthy and long – lasting career.

Mental and physical health can be neglected as teachers and artistic directors are typically more concerned with the exterior aesthetic – understandably. The look of the dancer is a big focus and training an aspiring dancer to have beautiful technique is a sizable task.

I see a major place for health coaching in the dance world so in August I founded The Whole Dancer and launched The Whole Dancer Program – an 8 – week group program designed exclusively with ballet dancers in mind.

The group program covers: goal setting, eating well, cross – training, personal assessment, self – love/care and career. So basically, all the things that should happen outside the studio to help you become a well – rounded artist and individual.

There are also more focused one – on – one programs for dancers who are seeking more personal guidance and desire a devoted mentor outside of their current circle.

In the short time since the inception of The Whole Dancer, working with aspiring dancers through seasoned professionals has been beyond rewarding. Words cannot convey how humbled I am to hear that they feel the trajectory of their careers is forever improved from their participation in the The Whole Dancer programs.

Sometimes we feel we know all the right things we should be doing but with The Whole Dancer you get to additional support and accountability to help you follow through and take the best possible care of yourself.

Thank you dancehealthier for spreading the message of health to dancers and for sharing The Whole Dancer with your readers.

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A Dancer’s Profile: Featuring the sweetly fierce Sarah Chun from Kansas City Ballet

Name: Sarah Chun

Vocation: Company dancer with Kansas City Ballet (4th season).

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Photo shoot featuring Eleve Leotards. Photo Credit: Kenny Johnson

Defining Moment on Stage to Date: The moment I danced Todd Bolender’s “The Still Point” was a defining moment on stage for me. I performed it this past May and it was a ballet that really let me express the hardships I was going through at the time. It really reminded me why I chose to become a professional ballet dancer.

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Septime Webre’s, Alice in Wonderland (2014). Photo Credit: Steve Wilson

Favorite Style of Dance: I appreciate all styles of dance because I love how each style makes me feel and grow differently. But I think my favorite would be contemporary/neo classical work. Even though I am classical trained, I feel that I can really let go and express myself to the fullest in contemporary movement. I have not performed Helen Pickett’s “Petal” yet but Kansas City Ballet had just learned it recently, and the movement in this ballet is very enjoyable to me.

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Inspiration: My inspiration would definitely be my parents. They immigrated from South Korea and worked for everything they have today. My parents are the most hard working, humble, supportive people I’ve ever met. They drive down to Kansas City to see every program I perform in and am inspired every time I see them

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Devon Carney’s restaging of Giselle (2015). Photo Credit: Steve WIlson

Favorite Dance Wear Brand: Lonereed Designs is my favorite custom dance wear brand!

Favorite Energy Breakfast: Toast with almond butter, scrambled eggs, and an apple! Yum!

Favorite thing to do on a “day off” from Work: On a day off of work, I love to go take a yoga class, spend time with friends, and read a book!

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 Todd Bolender’s The Nutcracker (2014). Photo Credit: Kenny Johnson

How do you blow off steam: Yoga Yoga Yoga is my way to blow off steam for sure! Ballerina Yogi for life!

Why do you think integration of dance and health is needed: I think it’s important to practice healthy eating as a dancer. Being a dancer is so mentally and physically demanding that eating healthy can really make a difference in our career. We depend on our bodies so much that it’s important for us to eat and exercise well so that we can prevent injuries and fatigue. I definitely believe in moderation when it comes to being healthy and a happy dancer!

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Michael Pink’s Dracula (2014). Photo Credit: Steve Wilson

What’s next for you: In the near future, Kansas City Ballet will be working on a brand new Nutcracker, choreographed by artistic director Devon Carney. So that’s exciting! In April, I will choreograph for Kansas City Ballet’s “New Moves” program! In the far future, I hope to still be dancing happily. In my next career, I hope to maybe own my own yoga studio and teach dance on the side.

Here is a little clip of Sarah Dancing in South Korea this summer on her off-season, exploring new movement, new people, new choreography and a new space. Thanks to Sarah Chun for interviewing with dancehealthier and I wish you a happy and healthy season!