For Fitness, Push Yourself

My Pilates teacher shared an article from the NY Times "For Fitness, Push Yourself" with me the other day and I thought it was perfect share with people who are trying to stay in shape. 

From the New York Times:
For Fitness, Push Yourself
By Gretchen Reynolds

Intense exercise changes the body and muscles at a molecular level in ways that milder physical activity doesn’t match, according to an enlightening new study. Though the study was conducted in mice, the findings add to growing scientific evidence that to realize the greatest benefits from workouts, we probably need to push ourselves. 

For some time, scientists and exercise experts have debated the merits of intensity in exercise. Everyone agrees, of course, that any exercise is more healthful than none. But beyond that baseline, is strenuous exercise somehow better, from a physiological standpoint, than a relative stroll? 

There have been hints that it may be. Epidemiological studies of walkers, for instance, have found that those whose usual pace is brisk tend to live longer than those who move at a more leisurely rate, even if their overall energy expenditure is similar.
But how intense exercise might uniquely affect the body, especially below the surface at the cellular level, had remained unclear. That’s where scientists at the Scripps Research Institute in Florida stepped in. 

Already, these scientists had been studying the biochemistry of sympathetic nervous system reactions in mice. The sympathetic nervous system is that portion of the autonomic, or involuntary, nervous system that ignites the fight or flight response in animals, including people, when they are faced with peril or stress. In such a situation, the sympathetic nervous system prompts the release of catecholamines, biochemicals such as adrenaline and norepinephrine that set the heart racing, increase alertness and prime the muscles for getaway or battle.
At Scripps, the scientists had been focusing on catecholamines and their relationship with a protein found in both mice and people that is genetically activated during stress, called CRTC2. This protein, they discovered, affects the body’s use of blood sugar and fatty acids during moments of stress and seems to have an impact on health issues such as insulin resistance. 

The researchers also began to wonder about the role of CRTC2 during exercise.
Scientists long have known that the sympathetic nervous system plays a part in exercise, particularly if the activity is intense. Strenuous exercise, the thinking went, acts as a kind of stress, prompting the fight or flight response and the release of catecholamines, which goose the cardiovascular system into high gear. And while these catecholamines were important in helping you to instantly fight or flee, it was generally thought they did not play an important role in the body’s longer-term response to exercise, including changes in muscle size and endurance. Intense exercise, in that case, would have no special or unique effects on the body beyond those that can be attained by easy exercise. 

But the Scripps researchers were unconvinced. “It just didn’t make sense” that the catecholamines served so little purpose in the body’s overall response to exercise, said Michael Conkright, an assistant professor at Scripps, who, with his colleague Dr. Nelson Bruno and other collaborators, conducted the new research. So, for a study published last month in The EMBO Journal, he and his collaborators decided to look deeper inside the bodies of exercising mice and, in particular, into what was going on with their CRTC2 proteins. 

To do so, they first bred mice that were genetically programmed to produce far more of the CRTC2 protein than other mice. When these mice began a program of frequent, strenuous treadmill running, their endurance soared by 103 percent after two weeks, compared to an increase of only 8.5 percent in normal mice following the same exercise routine. The genetically modified animals also developed tighter, larger muscles than the other animals, and their bodies became far more efficient at releasing fat from muscles for use as fuel.
These differences all were the result of a sequence of events set off by catecholamines, the scientists found in closely examining mouse cells. When the CRTC2 protein received and read certain signals from the catecholamines, it would turn around and send a chemical message to genes in muscle cells that would set in motion processes resulting in larger, stronger muscles. 

In other words, the catecholamines were involved in improving fitness after all.
What this finding means, Dr. Conkright said, is that “there is some truth to that idea of ‘no pain, no gain.’” Catecholamines are released only during exercise that the body perceives as stressful, he said, so without some physical strain, there are no catecholamines, no messages from them to the CRTC2 protein, and no signals from CRTC2 to the muscles. You will still see muscular adaptations, he added, if your exercise is light and induces no catecholamine release, but those changes may not be as pronounced or complete as they otherwise could have been.  

The study also underscores the importance of periodically reassessing the intensity of your workouts, Dr. Conkright said, if you wish to continually improve your fitness. Once a routine is familiar, your sympathetic nervous system grows blasé, he said, holds back adrenaline and doesn’t alert the CRTC2 proteins, and few additional adaptations occur.

The good news is that “intensity is a completely relative concept,” Dr. Conkright said. If you are out of shape, an intense workout could be a brisk walk around the block. For a marathon runner, it would involve more sweat. 

“But the point is to get out of your body’s comfort zone,” Dr. Conkright, “because it does look like there are unique consequences when you do.”

To realize the greatest benefits from exercise, we probably need to ramp up our workouts. It is interesting that a chemical in our bodies sends signals to our muscles when we work out. The harder we work out the more pronounced the results are. Therefore, everyone should get out there start working out hard!

Beach Time

Swimming is such a great way to workout without high impact on your muscles and joints. A great way to swim is in a pool, but swimming in the ocean is overall healthier for your body. The chlorine in the pool dries out your skin as well as stings your eyes tremendously. When I am not home visiting my parents on Cape Cod, I swim at the Reebok Club pool. I think that swimming is so important for my overall fitness health that the chlorine doesn't bother me.

However, if I had a choice, I would always swim in a salt water pool or ocean like I have at home. The beach my family and I go to, which is lucky enough to be walking distance from my house, is called Corporation Beach :

The picture above was taken by my sister during late February at sunset. The beach is so peaceful during the off seasons when no tourists are around yet. I wouldn't recommend swimming in the ocean anytime before late June because the water is freezing! However, once the water warms up it's so wonderful to ride my bike down to the beach and go for a quick swim. The ocean is extremely healing for my skin. I always leave home with better skin than I did when I arrived. Going to the beach for a swim is also a wonderful full body workout. 

Walking on the beach is also another great workout. Since sand is unstable, it is great for people to work on their balance. If you are walking barefoot, walking in the sand is great for strengthening your feet. The tiny muscles in your feet have to work harder while walking in the sand because the surface is much softer and much more uneven then a normal sidewalk. 

This summer, while you're at the beach, make sure to get in the water or take a nice long walk in the sand!

Jazz Festival

Last weekend I had the great pleasure of traveling to Governors Island to see the Jazz Age Lawn Party. One of my friends had an extra ticket, so I got to go! Everyone was dressed in 1920, Great Gatsby themed clothes. Being there, surrounded by everyone dressed up, listening to jazz music, was like going back in time! There were a couple of different bands that played wonderful music. And also lessons on how to swing dance. 

Here is a picture of me and my friend at the party: 

Even though the Jazz Age Lawn Party is a party, there are activities there that are good ways to continue to stay in shape while off from dance. I had never been to Governors Island, and was not expecting it to be as beautiful as it was. There are so many beautiful old buildings and trees located around the island.  The party was located on one of the many open fields Governors Island has. There was a stage and a dance floor where one great activity took place, dancing! Though it was not ballet dancing, swing dancing is a great way to stay in shape. There was a teacher that broke the steps down for us to learn. Once we got the idea of the certain moves, the musicians played wonderful jazz music for us to dance too. It was so much fun to swing dance all dressed in 1920's attire. 

Another great activity to do on Governors Island is to go for a bike ride. It was funny to see people dressed up in 1920's flapper dresses riding bikes, but we decided to do it anyways. There is a beautiful bike path that goes along the river and around the whole island. We rented the bikes for an hour and had a great time exploring the whole island while getting a great workout!

Going to Governors Island is like a mini getaway from the city. It seems like you are no where near the city even though its only a ten minute ferry ride away. The Jazz Age Lawn Party is having another event mid-August. If people are around you should definitely try to go!

Fashions

During this layoff, I didn't get a chance to go home. I usually like to visit my family for a week or so, but this break I had two weddings to attend, forcing me to stay in the city. I don't mind staying in the city on my layoff because it allows me to do things that I usually don't have time for. Since I want to stay in good shape when I'm off, I try to find activities that keep me active. 

Yesterday, I explored the Metropolitan Museum of Art. I consider walking around the Met for a couple of hours a great way to stay active, not only with your body, but also with your mind. When you are walking around the museum, you are exercising your mind by taking in all the information you see from the different artifacts presented.   

One of my good friends told me that there was an exhibit at the Met that showcased evening dresses from the 1940's and 1950's designed by Charles James. This exhibit shows how Charles' beautiful dresses were designed and put together. Each one of them is a piece of art. The dresses and ball gowns are each displayed on a pedestal that has a spotlight and a computer screen informing viewers what fabrics were used in making the dress as well videos showing how the dresses were made. 

I think that this exhibit is especially interesting to a ballet dancer because it shows how much hard work goes into making something so simple look so beautiful. There is so much detail that goes into making a dress just like the details in making a ballet. Each part of the dress is important for the over all look just as each part of the ballet is important for the over all look. A ballet or dress is not complete without all of its parts. The beauty is in the final completion. I'm sure it is so rewarding to see a finished ballet or finished dress after working so hard on every detail in the process. 

Below is the poster for the exhibit:

I highly recommend going to see this exhibit!

Three Quick Exercises that Will Reduce Stress

Not only are dancers bombarded with stress on a daily basis. Everyone is a victim of being overwhelmed with chronic sleep deprivation, long work hours, lack of vacation time at some point. Most of us are in need of regular exercise in our lives. But with our crazy schedules, who has time? 

Without stress, you spend less time being sick. Although there is no magic pill or fancy technology that can take stress away, there is something you can do at the start of your day to reduce the effects of stress:

Before you shower, get dressed for the day, start your to-do list, eat breakfast, or turn on the computer, take 15 minutes to do the same activities every morning to calm your mind and move your body.

An example of a healthy routine that works for me is:

1. Wake up and drink 16 ounces of pure, filtered water to rehydrate your body’s tissues.

Hydration is a healthy way to start your day.

2. Do a 5-minute meditation.

Take five minutes to turn away from all your electronics to just breath. 

3. Do a 10-minute low-impact workout to get your blood flowing and motivation pumping through your veins.

There are lots of great workout options, but the ones I like to do are yoga based. After I wake up I like to move my spine in a pose called "cat, cow" pose. This pose is good to get mobility in the hips and spine. Another pose I like to do is "downward dog" pose. This pose stretches my calves which feels nice in the morning. I also like to do some abdominal exercises so I can feel stable before I leave for work.  

One of the biggest excuses for not eating healthier, exercising more, and taking part in stress-reducing activities, is that we don't have the time. But 15 minutes is a small daily goal that you will change your bad habits. 

Aisle by Aisle

Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket. I thought a list of healthy grocery items, that was given to me by one of my doctors, would be helpful for everyone to keep in shape this summer! 

Supermarkets can be daunting places. Cookies, candy, and ice cream beckon at every corner. So that you don't get seduced by the snack foods and make impulse purchases you'll later regret, never venture into your local supermarket without first arming yourself with a healthy grocery list.

Having a well-organized, well-planned grocery list will not only get you in and out of the store quickly (a time management plus), it also will keep your healthy eating plan on track. It's a lot harder to splurge on junk food if it's not in your pantry and fridge.

To maximize your time management in the supermarket and the healthfulness of everything you buy, have a plan in place. Organize your grocery shopping list by aisle. 

1. Bakery and Bread

On Your List:

• Whole-wheat bread, pita pockets, and English muffins
• Whole-grain flour tortillas

Tips:

- Make sure the wheat bread you're buying is really wheat. If "refined wheat flour" is the first ingredient, you're essentially getting souped-up white or refined bread. Look for the words "whole wheat" or "whole wheat flour" as the first ingredient on the label. Whole wheat flour contains the bran and germ of the grain.

2. Meat and Seafood

On Your List:

• Skinless chicken or turkey breasts
• Ground turkey or chicken
• Salmon, halibut, trout, mackerel
• Reduced-sodium lunch meat (turkey, roast beef)

Tips:

- If you buy red meat, choose the leanest cuts 

- Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Or try tofu or vegetarian meat substitutes. Get creative with the condiments and you’ll get flavor without the fat.

3. Pasta and Rice

On Your List:

• Brown rice
• Whole-wheat or whole-grain pasta

4. Oils, Sauces, Salad Dressings, and Condiments 

On Your List:

• Tomato sauce
• Mustard
• Barbecue sauce
• Red-wine vinegar
• Salsa
• Extra virgin olive oil or canola oil, nonfat cooking spray
• Jarred capers and olives
• Hot pepper sauce

5. Cereals and Breakfast Foods

On Your List:

• Whole-grain or multi-grain cereals
• Steel-cut or instant oatmeal
• Whole-grain cereal bars

Tips:

- Buy cereals and cereal bars that are high in fiber and low in sugar.

- Use berries, dried fruit, or nuts to add sweetness to your cereal.

6. Soups and Canned Goods

On Your List:

• Diced or whole peeled tomatoes
• Tuna or salmon packed in water
• Low-fat soups and broths
• Black, kidney, soy, or garbanzo beans; lentils, split peas
• Diced green chilies

Tips:

- Canned vegetables and soups are also high in sodium. Check the labels for lower-sodium varieties.

- When buying canned fruits, choose brands that are packed in juice, rather than syrup.

7. Frozen Foods

On Your List:

• Frozen vegetables: broccoli, spinach, peas and carrots (no sauce)
• Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
• Frozen cooked shrimp
• Pre-portioned, low-fat ice cream or frozen yogurt
• Whole-grain waffles
• Whole-grain vegetable pizza

Tips:

- Buy frozen vegetables to throw into soups, casseroles, and stews.

- Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.

8. Dairy, Cheese, and Eggs

On Your List:

• Skim or low-fat milk or soymilk
• Fat-free or low-fat yogurt
• Fat-free or low-fat cottage cheese
• Low-fat cheese or string-cheese snacks
• Eggs or egg substitutes
• Firm tofu
• Butter or spread (a variety that doesn't contain hydrogenated oils)

Tips:

- Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.

- Don't buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.

9. Snacks and Crackers

On Your List:

• Whole-grain crackers
• Dried fruit: apricots, figs, prunes, raisins, cranberries
• Nuts: almonds, walnuts, peanuts pecans, pistachios (roasted and unsalted)
• Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds
• Peanut butter, almond, or soy butter
• Hummus
• Dark chocolate pieces (containing more than 70% cocoa)

10. Produce

On Your List:

• Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
• Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks

Tips:

- Look for a large variety of colorful fruits and vegetables. They contain the most nutrients.

- Buy fruits and vegetables that are in season and locally grown. They taste better, and cost less.

- If you're busy, buy pre-cut fruits and vegetables. They're easier to cook with, and eat.

11. Drinks

On Your List:

• Unsweetened green and flavored teas
• Calcium-fortified orange juice
• Sparkling water

Tips:

- If you buy juice, make sure it's 100% fruit juice and not a "juice drink," or "-ade."

- Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water.

Before you head to the supermarket, remember these general tips for buying healthy groceries:

• Plan your meals
 Map out an entire week's worth of meals before you go grocery shopping. It might sound like a lot of work on the front end, but planning will actually save you time -- and money on the back end. You'll have all the ingredients you need for the week, and some ingredients can actually serve double duty. Roast a whole chicken on Monday night, and you'll have chicken salad sandwiches and chicken soup for Tuesday and Wednesday.

• Buy fresh
 Groceries that come straight from nature are always better for you. Buy fresh apples rather than jarred applesauce, and chicken breasts instead of a frozen chicken pot pie. You'll find most of the freshest foods along the perimeter of the supermarket (produce, meat, dairy aisles). When you do buy packaged foods, look for products with a short ingredient list (about five or less) and ingredients that you can pronounce.

• Become a label reader
 You need to read carefully to search for clues that the food you're choosing is low in fat, cholesterol, and sodium, and high in vitamins and minerals. Label reading can be tricky. Foods that are labeled "sugar-free" or "fat-free" can still contain a small amount of sugar and fat. A product labeled "light" can still be high in calories. 

The Next Generation

During my final year of ballet training at The School of American Ballet, I was privileged enough to assist the children's younger devisions. I got to help the teacher correct the children as well as teach them how to do new steps. I have never learned so much about patience and understanding than I did during that year.

At first, it was hard for me to move on from a student if they weren't doing a step correctly. I would keep trying to make them do it until they got it right. Most of the time the kids would learn a new ballet position and by the next class they would completely forget it. However, I realized that it takes time to get things right, especially when you're only six years old. I think the reason why I got so frustrated was because I knew that these students were the next generation that will be dancing in The New York City Ballet. I felt obligated to make sure that these dancers execute the specific technique correctly. After learning to be patient with the young dancers, I feel proud to see so many of them graduate through the levels onto higher divisions. 

Having the experience of teaching and dancing with The New York City Ballet and The School of American Ballet, other small dance schools now ask me to guest teach during the summer. I am always so happy to guest teach during my layoff because it is a great way for me to stay in shape without over exerting myself. When I teach, I don't have to do a full class myself, but I still get to move around and show certain steps. Teaching has also taught me things about my dancing that I didn't know before. I am much more aware of my bad habits because I see them in other dancers when I teach. Correcting another dancer that has a bad habit that I also have helps me visualize how to also fix it. It is easy to spot things that are wrong on other people, but now I apply the corrections I give to other dancers to my own dancing. It is fulfilling to teach and learn at the same time. 

Change of Scene

When I have time off I like to see other companies perform. There are so many dance companies performing in New York City that I wish I could see perform more often. When The New York City Ballet is not in season, other companies rent out our theater, making it easy sneak in to watch a performance. However, American Ballet Theater is a ballet company that performs in the building literally next door to the theater I perform in every day. It is sad how little I get to see them perform with how close they are located to my theater. It is just impossible to get time to see them dance when I'm performing every night. However, since I am on a layoff, I was finally able to see American Ballet Theater perform.

Seeing American Ballet Theater perform is very different from seeing The New York City Ballet perform. They are a more classical company then we are. We very rarely perform story ballets, whereas American Ballet Theater performs them often. Another difference between these two companies is the style of movement, like how fast they move and how they use their feet. The New York City Ballet is known to move quicker as well as use their feet very well, whereas American Ballet Theater is know for a slower romantic style of movement. Neither style is considered better than the other; there are just preferences to what you would rather see based on the movements.

Today I saw the American Ballet Theater perform the production of Cinderella choreographed by Frederick Ashton. In this production of Cinderella, the choreography is definitely challenging. I don't think non-dancers would notice how difficult the steps are because the dancers performed beautifully, but as a dancer, I was certainly aware of the difficulty. The highlight of the performance was the two ugly step-sisters, who were performed by two male dancers. The overall production was a fun one to go see. 

I think that you can learn so much from seeing other dance companies perform. When you watch different companies, you are broadening your knowledge of different techniques and are able to use it to your own advantage to help your own dancing.

Pilates for Dancers

I was looking on Wikipedia for more information about the history of pilates and why it became so important for dancers to do pilates exercises. I found some fascinating information about how George Balanchine, the founder of The New York City Ballet, which is the company I dance for, sent dancers to do pilates for training and rehabilitation. I thought it would be interesting to add to the Wikipedia article some thoughts about how the importance of pilates continues in the dance world today.

The original article is: 

In about 1925, Pilates migrated to the United States.^[3] On the ship to America, he met his future wife Clara. The couple founded a studio in New York City and directly taught and supervised their students well into the 1960s. His method, which he and Clara originally called "Contrology", related to encouraging the use of the mind to control muscles. It focuses attention on core postural muscles that help keep the human body balanced and provide support for the spine. In particular, Pilates exercises teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles.

Joseph and Clara Pilates soon established a devoted following in the local dance and performing-arts community of New York. Well-known dancers such as George Balanchine, who arrived in the United States in 1933, and Martha Graham, who had come to New York in 1923, became devotees and regularly sent their students to the Pilates for training and rehabilitation. His exercise regimen built flexibility, strength and stamina. Soon after it became known that ballerinas were attending the Pilates gym on 8th Avenue, society women followed.

Joseph Pilates wrote several books, including Return to Life through Contrology and Your Health, and he was also a prolific inventor, with over 26 patents cited.^[4] Joe and Clara had  a number of disciples who continued to teach variations of his method or, in some cases, focused exclusively on preserving the method, and the instructor-training techniques, they had learned during their studies with Joe and Clara.

 Joseph Pilates died in 1967 at the age of 83 in New York.

The edits that I am adding:

Since George Balanchine believed that Joseph Pilates knew how to help his dancers become stronger with more stamina and flexibility, dancers around the world today continue to practice Joseph Pilates' methods. By practicing Pilates methods, dancers are now able to sufficiently control the movement of their bodies by creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Pilates technique helps you become strong with the ability to move freely. 

Dancers who use Pilates breathing methods benefit greatly when they have a demanding performance. Today, certain ballets are taxing on the body, requiring a great amount of stamina to look elegant throughout the whole performance. Pilates' breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement. By practicing this technique, dancers have the strength to withstand a difficult performance. 

Through the techniques of Joseph Pilates, dancers nowadays have an advantage of being stronger than ever before. 

The Wikipedia article with my edits: 

In about 1925, Pilates migrated to the United States.^[3] On the ship to America, he met his future wife Clara. The couple founded a studio in New York City and directly taught and supervised their students well into the 1960s. His method, which he and Clara originally called "Contrology", related to encouraging the use of the mind to control muscles. It focuses attention on core postural muscles that help keep the human body balanced and provide support for the spine. In particular, Pilates exercises teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles.

Joseph and Clara Pilates soon established a devoted following in the local dance and performing-arts community of New York. Well-known dancers such as George Balanchine, who arrived in the United States in 1933, and Martha Graham, who had come to New York in 1923, became devotees and regularly sent their students to the Pilates for training and rehabilitation. His exercise regimen built flexibility, strength and stamina. Soon after it became known that ballerinas were attending the Pilates gym on 8th Avenue, society women followed.

Since George Balanchine believed that Joseph Pilates knew how to help his dancers become stronger with more stamina and flexibility, dancers around the world today continue to practice Joseph Pilates' methods. By practicing Pilates methods, dancers are now able to sufficiently control the movement of their bodies by creating flow through the use of appropriate transitions. Once precision has been achieved, the exercises are intended to flow within and into each other in order to build strength and stamina. In other words, the Pilates technique helps you become strong with the ability to move freely.

Dancers who use Pilates breathing methods benefit greatly when they have a demanding performance. Today, certain ballets are taxing on the body, requiring a great amount of stamina to look elegant throughout the whole performance. Pilates' breathing is described as a posterior lateral breathing, meaning that the practitioner is instructed to breathe deep into the back and sides of his or her rib cage. When practitioners exhale, they are instructed to note the engagement of their deep abdominal and pelvic floor muscles and maintain this engagement as they inhale. Pilates attempts to properly coordinate this breathing practice with movement. By practicing this technique, dancers have the strength to withstand a difficult performance.

Through the techniques of Joseph Pilates, dancers nowadays have an advantage of being stronger than ever before.

Joseph Pilates wrote several books, including Return to Life through Contrology and Your Health, and he was also a prolific inventor, with over 26 patents cited.^[4] Joe and Clara had a number of disciples who continued to teach variations of his method or, in some cases, focused exclusively on preserving the method, and the instructor-training techniques, they had learned during their studies with Joe and Clara.

Joseph Pilates died in 1967 at the age of 83 in New York.

Pilates has become an important part of my dance career. Practicing the methods of pilates has made me a stronger dancer. I have noticed that through the practices of pilates, I have more stability and more flexibility. This summer I am doing a training to become certified to teach pilates. I hope to continue to inform people about the methods of Joseph Pilates so their bodies can feel the best they can. I believe that after doing pilates, you will notice that you can move easier and freer because you will be more stable in your movements.  

Post Workout Fuel

I want to post some of my favorite healthy recipes on my blog and I think that this first one is a great one for after a long workout. It is important to replenish your body with nutrients to help you recover after you exercise. I like to call post workout snacks "my fuel ". People who don't refuel after working out miss the opportunity to help their bodies really benefit from their workout. Therefore, they are more likely to snack later because they are still hungry. 

On a hot summer day it is always nice to get a cold smoothie. The one I like to have after working out is called the peanut butter cup.

Ingredients:
1 cup of almond milk
1 frozen banana
1/4 cup of almond butter
2 dates
1 tablespoon of cacao powder
1 dash of cinnamon

Directions:
Blend all ingredients in a blender and serve cold!

The natural sugars in the banana and dates are perfect for replenishing electrolytes after a workout. Its always important to drink plenty of water after a work out. However, smoothies like the one above will help you stay energized. The almond butter and cinnamon are natural energizers that will keep you going!  

Where to Go

I think maintenance is extremely important for dancers to keep their best selves in motion. When I say maintenance, I mean caring for yourself in ways like regularly getting massages or physical therapy. Getting a massage is a great way to release tightness in your muscles. Our muscles' main function is to hold our bones in place. If a muscle gets too tight it can pull the bones, joints, or ligaments in a way that could be potentially harmful. Once your muscles get tight it is crucial for you to get worked on so you can prevent an injury from happening. 

In the city there are so many masseuses. It was overwhelming for me to decide which one to go to. I had only been to our company masseuse, who works on us for fifteen minutes, for quick "fix me ups". Our company masseuse as well as other dancers recommended an outside massage place call Chinese Body Works on 72nd Street and Broadway. After going there many times, I want to give this place a wonderful review. 

At first I was skeptical about going. I didn't know if there were any specific things that I needed to do, like what to wear or how long I wanted the massage for. However, the people working at Chinese Body Works were extremely nice and welcoming. They said that since it was my first massage I should book an hour so I could get a full body treatment. They also said that I should just wear my underwear so they could work on everything without having to go through my clothes. The massage tables at Chinese Body Works are so comfortable to lay on. They provide soft blankets and play relaxing music so the whole experience is very calming; I almost fall asleep every time I go! There are different masseuses that each have different techniques to their work. They all vary in how deep or hard they press into your muscles. You can ask for certain masseuses depending on what you prefer. The prices also vary depending on how long you get your massage. Compared to other massage places, the prices at Chinese Body Works are the best. 

I want to thank the masseuses at Chinese Body Works for helping me prevent many oncoming injuries. I believe that these masseuses know how to release the tight muscles of a dancer they really know what they are doing! 

Curing Cabin Fever

In my opinion, when dancers are on a break, it usually takes about two days without exercise for us to get a little "stir crazy". Since dancers are used to a routine of taking ballet class every day for an hour or an hour and a half, it is a shock to completely stop taking class. There are two schools of thought on recovering from a hard season. Some dancers believe that they should continue to take class every day so they can stay in shape. And I believe that it is best to take time off. 

I believe that spending time on the couch and vegging out for a couple of days is really nice and necessary for healing, but there comes a point soon after a couple of days of doing nothing where I need to get my body moving again. There is only a certain amount of time I can spend in my apartment before I start to get cabin fever. 

Taking ballet class is essential for dancers when they are getting back in shape. However, there are many other ways to stay in shape without out taking class every day of your layoff. It is important to give your body time away from ballet so your body can heal any lingering injuries. I think it is best to take a week off  of ballet class completely. After a week or so you can start to come back to ballet class slowly by taking one or two classes a week without over exerting yourself in these first classes back. Taking class slow and easy when you are starting back will allow your body to adjust from being on the couch to being back in the studio. 

I believe that the transition from being off and being back is easier if you continue to keep your body moving. During the time off before coming back to ballet class, you can keep in shape by doing other forms of exercise. Since it is important for dancers to have good stamina, (so they can successfully get through a full ballet without looking tired) it is good to do exercises that get your heart rate going like Zumba or running on the elliptical. I also think it is important to do exercise that makes you feel good; for me I like to take yoga or a water aerobics class. It is nice to have a pool because you can do low impact exercises. Jumping up and down on one foot in the pool helps me practice landing from a jump when I'm in the ballet studio. 

I promise you will feel so much better when you get back to class if you continue to move during the layoff!