These little snacks travel well in your dance bag and give you the perfect combination of nutritional energy to help you last until dinner.

Ball of energy. That is probably is how most of your friends and family describe you.  They can’t imagine having the amount of energy that you do in order to make it through your day as a dancer. Little do they know, you are armed with secret dancer, nutritional advice.

Pack these and eat them when you need something that is going to hold you another hour or so until your next meal.  The sugar in the apple juice will give you a quick boost of energy while the combo of complex carbs, fats and proteins will go to work to help stabilize blood sugar, release sustained energy.

Ball-O-Nuts

Prep Time: 10 minutes

Yield: 10-15 balls

Ingredients:(...)

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]]> http://danceadvantage.net/2011/10/27/snack-balls/feed/ 2 http://danceadvantage.net/2011/09/22/lentils/ http://danceadvantage.net/2011/09/22/lentils/#comments Thu, 22 Sep 2011 13:00:31 +0000 Joanie Johnson http://danceadvantage.net/?p=12329

Long days call for long, lasting energy. Lentils will give you a nutritional boost.

It’s only 10am, you’ve got a hard day of rehearsals ahead and you are already feeling lightheaded from your sugar dropping.  Save yourself by prepping a quick, lentil salad the night before.

The iron in lentils will give you long lasting energy while their source of soluble fiber will help stabilize your blood sugar.(...)

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]]> http://danceadvantage.net/2011/09/22/lentils/feed/ 1 http://danceadvantage.net/2011/08/25/cucumber-water/ http://danceadvantage.net/2011/08/25/cucumber-water/#comments Thu, 25 Aug 2011 13:30:00 +0000 Joanie Johnson http://danceadvantage.net/?p=12180

Cucumber Water is the perfect way to boost your electrolytes after a class.

H2O is the absolute best thing for you to drink during class or a performance.  Sports drinks contain too much sugar and energy drinks are pumping you full of caffeine and a laundry list of ingredients that you can’t begin to pronounce.  But sometimes you are craving something more than water to quench that post plié thirst.

Try mixing it up with cucumber water.  In the less-than-5-minutes it takes to prepare, you’ll be feeding your body vitamin K for bone strength, Vitamins A and C for fighting germs, and you’ll be getting a healthy boost of potassium and electrolytes as well!

CUCUMBER WATER

Prep Time: 5 min       Yields: 2 Servings

Ingredients:

(...)

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]]> http://danceadvantage.net/2011/08/25/cucumber-water/feed/ 0 http://danceadvantage.net/2010/06/23/social-smarts-live-chat/ http://danceadvantage.net/2010/06/23/social-smarts-live-chat/#comments Wed, 23 Jun 2010 14:02:06 +0000 Nichelle (admin) http://danceadvantage.net/?p=6374 Chat Archive:

The archive to the chat can be found at Chatroll (you do have to be have to register for free with Chatroll to view the archive online)

Here is the archive from today’s chat, available for download: Social Smarts Live Chat

Check back for more links and useful info.

The purpose of of Social Smarts Chat

Marc, Suzanne and Nichelle all enjoy using social media and believe it can be a great tool for dancers, dance studios, dance companies, and dance teachers to grow their businesses and their online presence. We are not social media “experts.” There won’t be any surprise invitations to join a mailing list or buy an e-book. We are consumers of social media and like most consumers, we have our own ideas and experiences regarding what is effective and not in social networking. Though these ideas will come through in our chat, our purpose is to share our methods for making informed choices when it comes to social media, marketing ideas, and forming relationships online. Much of what we’ll be talking about is just good business sense but we will also give you some online tools and know-how that will hopefully help you see beyond any internet mumbo-jumbo and serve you as you navigate online encounters with would-be business partners, consultants, or affiliations.

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]]> http://danceadvantage.net/2010/06/23/social-smarts-live-chat/feed/ 2 http://danceadvantage.net/2010/04/13/male-dancer-survival/ http://danceadvantage.net/2010/04/13/male-dancer-survival/#comments Tue, 13 Apr 2010 12:15:19 +0000 Roger Lee http://danceadvantage.net/?p=5318 Be Encouraged!

In the first installment of this article, I relayed the sad stories, hardships and pressures the young male dancer faces. Here’s WHY it is important to stick it out despite the challenges…

Young male dancers have the opportunity to be leaders within their communities. They can stand out in a crowd and encourage other people to follow their dreams. Young male dancers are inspirational, hardworking, dedicated and sensitive individuals who can use their power to transform the lives of their peers and audiences.

And HOW to stick it out…

Perseverance

Roger Lee; Photo by: Liora Kuttler © 2010

As soon as I embraced my unique qualities as a young male dancer, I began to acknowledge my own creative voice and use it in my dancing. Fellow male dancer Michael Meadows says, “Being a male dancer can be hard due to stereotypes, the best advice would be to stay true to who you are. Dance because you love it and never give up due to people who may not understand your art.” Ibn Snell echoes, “Stay true yourself, and don’t let anyone get to you. Whatever you want to do, you can do it. You have to portray an image of self confidence and not arrogance. And never get discouraged.” Although discouragement creeps in from time to time, remember to never give up on your dance dreams. Ibn and Michael never gave up on theirs. Ibn is now concluding his junior year as a dance major at the magnet performing arts high school of Philadelphia. Michael is the Public Relations Director at Nexx Level Dance and Theater in Toronto and also directs Step Up 2 the Nexx Level Summer Dance Intensive.

Winning Support

If you recall, Michael was the snowboarding team’s captain when he was encouraged to join the dance team at 18. He says that once competition came into play, the attitude of his snowboarding teammates changed. “Once we started winning competitions and bringing home hardware, people started to support my dance habit and realized that they could enjoy viewing it for what it was…entertainment.” Although it took Michael winning dance competitions for his friends to accept his dancing, they still supported him in the end. The point is not how people come to grips with your dancing, it is more important that they do it.

Ibn Snell

Remember Ibn’s story about hiding his dancing from his classmates? I promised I’d tell you the rest of this story. Ibn learned that honesty goes a long way. “Soon as my friends found out, they began to love my talent and appreciate me for being such an artist, so it wasn’t as bad as I thought!” Ibn had legitimate fears about exposing his love for dance, but his fears were not confirmed. People did not look down on him, rather they embraced him as a talented dance artist. It is shocking to discover that people can be much more open and accepting than we give them credit for. It is important for the young male dancer to keep an open mind and allow room for people to accept and admire his dance talent. Remember, not everyone will approve, nor does everyone have to. But there are many art supporters, family and friends who will accept your dance talent as a gift and encourage you to use it to the fullest.

Faith, Hard Work, and Respect

It was during that rough time as a beginning ballet student that I pulled from my faith. I prayed to God that I could get past this rough patch and learn to enjoy my dance environment. The harder I worked, the more people in the class began to accept me. The more respect I gained from my peers, the more confident I became. The confidence translated into stronger dancing and focus in class. I learned to embrace being the only male in the class. Sure, I felt pressured to be a strong lifter, a charismatic performer and a virtuosic technician because I was the only male dancer in my class, but the pressure helped give me the drive I needed to succeed during those hard beginning years of my dance training.

I’mPossible Dreams

Nik Stasulli; Photo by: Liora Kuttler © 2009

Michael notes that a male dancer must have tough skin to succeed as a dancer of any sort. “The industry can be cut throat so if you can’t handle the fire, get out of the building,” he warns. Nik Stasulli adds, “I think young male dancers should keep dancing if they really enjoy it because it becomes a part of your life and you can meet so many great people through dance.” Nik was so impacted by dance that he continued training and performing after college. As a graduate student he still finds time to dance. “There are so many avenues to keep dance in your life, and even if you don’t want to stay in a studio or join a company there are plenty of ways that you can stay involved.”Ibn Snell offers his words of encouragement to young male dancers worldwide. “Nothing is impossible, because impossible really spells I’m possible!”

As a young male dancer, there are so many amazing opportunities out there waiting for you. All you have to do is hold on, channel your faith and keep your eye on the prize. Your dance dream is attainable and closer than you believe. So to the young male dancers out there, hold on to you dance dreams and never let go. If you do, your dreams may one day grow beyond your wildest imagination.

What have been the rewards or positives for you as a male dancer?

How have you persevered? What has gotten you through the tough times?

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]]> http://danceadvantage.net/2010/04/13/male-dancer-survival/feed/ 1 http://danceadvantage.net/2009/01/04/what-to-look-for-in-a-dance-studio/ http://danceadvantage.net/2009/01/04/what-to-look-for-in-a-dance-studio/#comments Sun, 04 Jan 2009 05:24:57 +0000 Nichelle (admin) http://danceadvantage.net/?p=1064 Opinions on the characteristics of a good dance studio or school abound. In previous posts I have outlined what I feel are important qualities to consider when assessing where you are currently or potentially studying dance.

Deal-Makers

These are qualities that I feel are of upmost importance and can or should be expected of a quality dance institution. These range from the structure of a class to elements of a studio’s core philosophy. Click here to read about these deal-makers.

Deal-Breakers

These are red flags that warn customers that the dance education at a school may not be of high quality. The size and location of a dance studio have nothing to do with the standard of education one receives. Sometimes even positive word-of-mouth cannot be relied upon as there are many reasons that one may choose to attend a school that is not creating an appropriate atmosphere for learning. For instance, there are schools that produce incredible dancers that have used tactics that negitively impact the well-being of their students – something I consider a red flag. Click here to read about other deal-breakers.

Middle Ground

Under certain circumstances, some studio practices that would otherwise be deal-breakers, are acceptable or at least satisfactory. If one has options, this list presents additional considerations to weigh when choosing a school. When options are limited, this list highlights some issues that be important to discuss with studio owners or administrators. Click here to see this list.

What are your goals?

An important aspect of finding a dance school is finding a dance school that is right for you. This can only be assessed by first determining your goals in dance. Because dance requires years of training to master, early discussion about these goals is useful. One’s ambitions can change over time. For instance, a recreational student may decide that they want a professional career and decide to intensify their training. To determine your goals it is necessary to know what kinds of careers or alternatives are available. Even if you are not planning a career in dance, this post aims to help inform and assist in finding a path that is right for you.

Photo by Marjie

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]]> http://danceadvantage.net/2009/01/04/what-to-look-for-in-a-dance-studio/feed/ 1 http://danceadvantage.net/2008/12/27/guest-post-elena/ http://danceadvantage.net/2008/12/27/guest-post-elena/#comments Sat, 27 Dec 2008 19:06:58 +0000 Guest Contributors http://danceadvantage.net/?p=1176 Dancers of all disciplines struggle with body image. It is a reality that is sometimes exploited or aggrandized in the media yet ignored or aggravated by those that have a direct impact in the lives of dancers. Elena Ciccotelli is a new blogger but long-time dancer. In addition to her experience as a personal trainer and desire to encourage cross-training in dance, she has a passion for facilitating discussion about the role that body image plays in dance. She recently wrote Getting Past the Mirror: Body Image and Dance, and received numerous emails from young dancers, expressing gratitude for her willingness to approach this issue. In her guest post for today, she includes and addresses some of these responses, and speaks about her own experiences which have helped her to reduce negative self-talk.

Body Image and Dance: Part Deux

Since posting my last blog entry “Getting Past the Mirror: Body Image and Dance,” I have received numerous emails from young dancers who expressed an overwhelming gratefulness for the content of this entry. Here is one dancer’s response:

“Thank you, thank you, thank you for posting this blog!!!!!!!!!

I know many dancers who possess unimaginable strength but do not have the “ballerina body” -even though I think that they are some of the most beautiful girls that I know.  This is the one thing about ballet that angers me – all of the unfairness.  I know what it’s like to constantly think one’s body is inadequate – it is the worst feeling in the world.  Last year, I felt invisible like I blended into the wall, and I thought that losing weight would change that….

…Even though I lost all that weight, I still felt invisible, which goes to show that being emaciated will never get one anything in the long run, except a ton of health problems and a really hard time trying to get healthy again.  I wish so much that I can accept myself as I am – which is something (despite my inability to do so) that every ballerina needs to do.

Thanks for being so uplifting and inspiring…keep doing what you are doing.”

Another email that I received was also very poignant because it targeted some common fears that every dancer faces. Here is an excerpt from the email as well as the advice I suggested:

“…I think it is very important to feel good about your body and how you look. But lately, I have actually been feeling a little uncomfortable about how I look. I’m trying not to worry about it, but I still do sometimes.  I think it is because I am comparing myself to everyone else in my dance classes….I really want to feel good about how I look, but it’s hard.  And one of my friends is always saying that it is good for dancers to be small and she is glad she’s so small because it will make it easier for her to be a professional dancer someday.  I try not to believe her but she sometimes makes me feel bad about how I look.  Can you help me at all?  I want to feel comfortable when I dance and not worry about how I look.”

First, I just want to say, you are not alone! Please do not think that you are the only dancer who faces this! Body image, especially among dancers is probably the least talked about issue, but it affects us all in so many ways. For years, I have struggled with body image because I was constantly comparing myself to others and I always felt that my body was inadequate. Of course it doesn’t help when all you see publicized in the dance community is emaciated girls leaping through the air and a lack of advocates for a healthy body image. Sadly, this “body ideal” just perpetuates body dissatisfaction and low self-esteem from generation to generation. But, why do we allow this to continue? Perhaps it is because we are all naturally demanding of ourselves and just accept that this “body ideal” is just the nature of dance. Or, is it an unspoken rule that directors, instructors, casting agents, and choreographers enforce but are afraid to admit due to political incorrectness? All of these questions come to mind when you voiced your concern and that is why I thought it was appropriate to post a blog based on this issue.

In terms of dealing with body image, there are so many ways we can become derailed in our quest to be happy with our bodies. It is hard to pinpoint exactly what steps you need to take. However, I can tell you what has helped me a great deal. As I mentioned in my previous blog, seeking an alternative training method in addition to dance, like strength and cardiovascular training, has allowed me to discover another way to take control of my body. Believe it or not, I realized that I was less obsessed with “what I looked like” when I trained and I found this to be extremely liberating. Training helped me to take away the constant critique and judgment I placed upon myself whenever I took class. For me the goal of training was more about achieving overall well-being, which diverted the focus from an appearance oriented mindset to a healthier one. Plus, training simply made me feel good about myself because I was challenging the way I was used to working my body. In turn, this actually helped change the perceptions I had about myself.

A simple technique you can try is to pick at least one physical attribute that you think is special and unique. The next time you take class, think about this attribute and how it contributes to your individuality when you dance. Do not dwell on the negatives! We can all generate a laundry list of defects that we see in our bodies without much hesitation. This is counter-productive! I know it may sound redundant, but a little positive thinking can really go a long way.

One final thought, when it comes down to it, dance is really all about what you can bring to the table. Do not let body image stop you from becoming the best dancer YOU can be….no one else, just you. By developing your own personal sense of artistry, people will notice. Do not be discouraged and think positive!

Visit www.trainerdiva.com to read more on body image and cross training for dancers by Elena Ciccotelli

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]]> http://danceadvantage.net/2008/12/27/guest-post-elena/feed/ 2 http://danceadvantage.net/2008/11/03/approaching-your-teacher/ http://danceadvantage.net/2008/11/03/approaching-your-teacher/#comments Tue, 04 Nov 2008 01:33:46 +0000 Nichelle (admin) http://danceadvantage.wordpress.com/?p=156

Image by thinq4yourself

I recently received a question from a reader who is interested in approaching her studio owner with a proposal. She felt that she and her fellow students could use a designated time each week for conditioning their bodies in addition to regular dance classes. Her proposal was to volunteer her own time and lead this conditioning class and wanted advice on how to best address the matter with her teacher/studio owner. I won’t get into the details of her particular situation or address whether or not a student is qualified to instruct such a class. Without knowledge of the student or the specifics, I cannot properly judge. However, I thought it was worth exploring this topic for the blog. At some point as a student or in your career, you may need to propose your ideas, questions, concerns, and suggestions to an authority figure. When doing so, take the following approach.

Be Prepared

When offering ideas or suggestions to a teacher (or boss, coworker, etc.) it is important to anticipate and consider any questions that he/she may have about your proposal. There are several reasons for this:

1. It helps to solidify your proposal. Sometimes we can be so excited about or positive of the value of our own ideas that we are blinded to some of the obstacles or negatives involved. Trying to think ahead and be the devil’s advocate will help you to discern the true value of your proposal.
2. It will increase your confidence when making the proposal. When you’ve looked at an issue from all sides, you are more equipped to handle scrutiny regarding your idea. You’ll feel better about the proposal itself and about addressing your teacher.
3. It will earn more respect for you and your idea. This is because your preparation will show that you have put time and effort into your idea and that you aren’t just complaining about what isn’t being covered at your dance school.

Questions To Ask Yourself

Here are some questions that may be important to consider before approaching your studio owner with a new class proposal. They ask the essential – Who, What, When, Where, How, and Why – that anyone creating a proposal should be prepared to answer or address.

• When will the class be scheduled? (day, time, frequency)
• Who are the participants?
  • Is it for anyone above a certain age?
  • Only for ballet students or competition/company students?
  • Is it mandatory for certain students?
  • Open to recreational students or those with non-dance fitness goals?
• How will the class be advertised or “sold” to students and parents (particularly if it is going to cost extra money)?
• How much time are you willing to spend to see this put in place (especially if you are doing it for no pay)?
• What do you think would be a reasonable cost for this class, and if you suggest offering it for free- is it free for anyone, or just students that already take so many classes per week?
• What kinds of exercises will participants be doing and how are they beneficial? (If you are hoping to lead the class, you should definitely have a plan or syllabus of goals and exercises).
• Why does the studio or its dancers need an entire class devoted to conditioning?

Often when one makes a suggestion, they think that the suggestion is enough and that it is up to the person in authority to figure out the details. However, I’ve found that it always helps to have thought through these details if you plan on offering your suggestions. Again, it looks a lot less like complaining when you can back up your ideas and also, as I said in my article on professionalism, it is a sign of leadership.

The Approach

Photo by Deannster

Put yourself in the shoes of your instructor. Would you rather hear about what is lacking at your school, or listen to a student that wants to give back and has thoroughly thought about ways in which he/she can do so. The former only gives the impression that you think your teacher is not doing a proper job in training, the latter is encouraging. Your instructor will feel that he/she has helped produce a thoughtful and dedicated student. Keep this in mind as you speak with your teacher – how would you like to be addressed?

Timing can be everything. Don’t approach your studio owner during hectic times of the year. Schedule a time to sit down and talk with him/her so that your proposal will get the full attention it deserves. Don’t wait until right before the new season or school year begins to propose something that needs planning and coordination of efforts. Your instructor will appreciate these small but important considerations.

Present yourself in a professional manner. Speak with clarity and confidence. Show that you have done your homework and even dress the part. While you don’t necessarily have to wear your best “interview” attire, your appearance during the meeting with your teacher can make an impact.

The Outcome

Be prepared for any outcome and be respectful even if things don’t go your way or the way in which you expected.

1. Your teacher may love the idea and give you the green light. She’ll want to know that she can rely on you if she allows you to go ahead without much of her own input.
2. Your teacher may really like the idea, but she may not have the time to put the extra effort behind it.
3. Your teacher may have her own ideas to contribute or want to fine tune your suggestions. Be flexible in your vision and you’re more likely to see it happen.
4. She may like the idea but feels she or someone else may be better equipped to lead the class. Decide if you are willing to see this done even if you are not the one teaching and/or be prepared to state why you are qualified to teach this class.
5. She simply may not like the idea and, since it is her school, that is her prerogative. You should be prepared for that response also.

What are some additional things this student could consider?

Have you ever been in a similar situation? What was the outcome?

How are my thoughts applicable to situations outside the dance studio?

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]]> http://danceadvantage.net/2008/11/03/approaching-your-teacher/feed/ 0 http://danceadvantage.net/2008/09/26/professionalism-part-two/ http://danceadvantage.net/2008/09/26/professionalism-part-two/#comments Sat, 27 Sep 2008 03:49:46 +0000 Nichelle (admin) http://danceadvantage.wordpress.com/?p=389 This is a continuation of Part I of How to Conduct Yourself as a Professional which dealt with leadership, positive attitude, and work ethic.

Generosity

Photo by BombaRosa

When I think of someone that displays ultimate professionalism, I see a person who is generous with their gifts, generous with their time, and generous in spirit.  This person is easy to collaborate with because he/she communicates with kindness.  This professional wants everyone around them to be their best and helps them to do so by being supportive and encouraging.  When a colleague is struggling, this person does not belittle or put her down.  He/she is aware enough to look for moments in which they can offer help that will not be embarrassing to the individual or interrupt the rest of the group.  And, help does not always mean showing or telling another how to do something.  Often an encouraging smile or a word or two that will lighten the person’s mood and frustration level is most helpful.  Also, being generous does not mean that you must lie to make another person feel good.  A professional still tells it like it is but avoids hurting other people in the process.  A generous and professional performer, collaborator, or contributor brings out the best in others because instead of focusing on I and me, a generous person concentrates on we and us.

Awareness of one’s surroundings and the other people in them is important but a professional must also be(...)

Continue reading "How to Conduct Oneself as a Professional – Part II"

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]]> http://danceadvantage.net/2008/09/26/professionalism-part-two/feed/ 5 http://danceadvantage.net/2008/09/26/professionalism-part-one/ http://danceadvantage.net/2008/09/26/professionalism-part-one/#comments Fri, 26 Sep 2008 16:04:22 +0000 Nichelle (admin) http://danceadvantage.wordpress.com/?p=383 What does it mean to conduct oneself as a professional?

Someone that is consummate professional in their career and in their life is essentially a strong leader.  Years ago I was the drum major for my high school band (Yes, I know my geek quotient just went up but I wear it proudly).  In preparation for that role I was sent to a week-long camp to essentially learn how to be a drum major.  While there, I learned many valuable lessons during leadership training.  In fact, I kept the Leadership Seminar packet and will now offer its list of Quality Leadership Traits:

• A sense of humor
• A passionate interest in more than one thing
• High energy levels
• Tolerance of changing moods
• Knows how to listen
• Creative(...)
  
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