So I asked about the ballet. I guess I'm so used to automatically hitting anon, I didn't even realize I did it. Anyway, I took a ballet course for fun a few years ago at UWM. I decided to take ballet one again to destress this semester. I have it with Melissa and I love it. Problem is, I suck and it's pretty frustrating. The most difficult thing for me is remembering the actual combination so even if I have the step down, it seems as if I don't and it gets all sloppy. Do you have any tips for
…people beginning to dance at an older age for fun?
First off, say hello to Melissa for me. And maybe give her a hug. Because she’s hands-down the best teacher I’ve ever had.
Secondly, I do have tips! A few, actually.
If you’re having problems at the barre, stand in the middle of the barre. A lot of people, when they get nervous, tend to hide at the ends to avoid being in the middle, but if you do that, you have no one to watch half of the time.
In center, stand, if possible, in the middle of the middle or back line. Again, it’s handy to have people in front of you to mimic.
When going across the floor, don’t go in the first group or the last group. Those are the groups that everyone’s watching. Get yourself in the middle, and position yourself so a stronger dancer is ahead of you in case you forget the combination.
Always mark along with the teacher. At the barre, in center, everywhere. Mark it while they’re explaining it, mark it when you’re practicing, mark it when other groups are going across the floor. Mark it until it’s your time to dance full-out. This will help your body recognize the combination when it’s time to dance.
Challenge yourself when you have free time at home. Look up clips on YouTube of ballet combinations and try to memorize them as quickly as you can. Learning combinations is a learned skill.
Start a dance journal. At the end of each class, jot down notes about the combinations: write what worked well for you and what didn’t, write down combinations (in the French if you can) that you enjoyed, write what challenged you. Then you’ll have something to go off of once the memories aren’t so fresh.
I hope some of those help! :) Enjoy the class! (You’ve made it this far, all that’s left is a few more weeks and a terminology quiz.)
The vast majority of body-positive books that I’m familiar with are aimed at women, though, so I’m afraid that I don’t have any recommendations that can apply to men and non-binary folk. If anyone else has some suggestions, please add them!
I’m putting together my Christmas wish list because I’m hungry but I don’t want to make anything right now and because I’m too poor to even do my laundry right now. Ughhhh. I need distractions. I think it’s a night to make a wish list and keep reading Machine Of Death.
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@ineloquent-tumbling said: What studios are you looking at?
I go to Brass Ovaries here in Austin (they’re amazing and have great Groupon deals and I recommend that anyone interested in pole dancing in the ATX area check them out), but I also want to try ATX Pole Fitness because Brass Ovaries likes them and their studio is gorgeous. (Plus, ATX Pole has Open Pole Practice, which I need if I want to work on my own routines.)
This morning, I got up and went for my walk-run even though I wanted to stay in bed. ((Achievement 1))
I then managed to run for 12 consecutive minutes!!!!!!!!!! ((Even though I was jogging/running at quite a slow pace))
Yesterday I managed 8 minutes but in no way thought I could do it again or even beat it!!!
I was so overwhelmed once I got home, I couldn’t believe I ran for 12 minutes!! Wow, that is a huge achievement for me and I’m so pleased! Although running for 12 minutes did mean I had to take a shorter route so my usual 22 minute walk-run was only 16 minutes… But it was worth it!
I’m going for another run tomorrow morning and I’m going to try and take a longer route and hopefully run for longer! I might even push to see if I can run a bit faster this time but I won’t push too hard because I don’t want to injure myself.
I have to admit it scares me when I see dancers doing point work without ribbons. Is this safe? I remember from my years doing point work that the ribbons helped take a lot of the pressure of your toes and helped to support your ankles.
*for some people. Some people will need the extra ankle support that the ribbons provide, but if you have the strength and the technique, the ribbons are mostly an aesthetic element. However, if you’re dancing without ribbons, you’ll likely need more than just a loop of elastic sewn in the back; a criss-cross of wider elastic will keep the shoe on much better than a single, thin elastic.
This is a great routine that will help you squeeze a little more activity into the holiday period and keep you fit for Christmas!
Anyone who clicks take on the Challenge on Tribesports will also be in for a surprise Christmas treat!
This is so cool! A 12 Days of Christmas workout, with you adding a different exercise each day… just like the song! (And yes, I did sing the exercises to the tune of the song when I first saw this.) Plus, if you’re a Tribesports member (it’s free!) and take the challenge on Tribesports, you unlock a special discount on Tribesports’ awesome new line of fitness wear.
There is a growing awareness of squats as an important if not the most important strength training exercise for the lower body. As a personal trainer it’s hard to argue with this fact. But now a number of 30 programs and challenges are circulating around tumblr and the internet for squats. This is one of a number of squat challenges I’ve seen.
The goal of these images usually is centered around the goal of getting a really nice butt like the one in the picture. While I’m sure it’s quite an accomplishment to complete this program. It’s not really training you in the most efficient way or for the right goal.
The volume of squats is way off. Most of these don’t specify if you should do all of these squats in a row, or if they are to be broken up over a whole day or into sets. Who knows what you should do with the 50-250 squats you are stuck with. Lets assume you are supposed to do them all in one sitting. This type of training would actually be preparing your muscles to have improved endurance. Which isn’t a problem except we are trying to get a nice butt! When people get nice butts they get it though muscle hypertrophy (simply put your muscles growing in size). High repetition exercise does not cause hypertrophy. Scientific research has shown that the optimal repetition range is around 8-12 reps per set. So you really should be doing sets of 8-12 squats to be creating that butt you so dearly want.
So cool you say, I’ll just break my 50-250 squats in to sets of 8-12 and I’ll be good! Not exactly, research has also shown that there is a diminishing return on muscular gains after about 3-4 sets of a certain exercise. Meaning that if you do 10 sets of squats you aren’t likely to see better results than if you simply did 3-4 sets of it.
Your ideal squat program should look something more like this. 3-4 sets of 8-12 reps.
The amount of consecutive days that you squat is way too high. For your muscles to grow they need to be put under stress and then be allowed to recover from that stress and grow. The majority of these programs stack at least 3 days in a row of squats together. The problem with this is that your leg muscles aren’t being given time to recover. Muscles need at least 24 hours to recover after a strength training workout. I honestly recommend people take at least 48 hours between working the same muscle group. When you don’t give your body time to recover you are simply stressing the same muscle group again the next day and delaying or undoing the work you did the day before. By the time you get to a rest day you most likely only get the results of about one days work.
A proper squat program should look more like Squat one day, rest one day, squat one day, rest one day or Squat one day, rest two days, squat one day, rest two days.
There is no indication to add or increase weight. When you start a squat program you might just need to start with body weight only. For a few workouts this might be enough. But over time squats will get easier to the point that it’s not much of a challenge anymore. Think about it, if you can do 250 squats in a row with your body weight, it’s gotten pretty easy. The key is for your muscles to hypertrophy they need to continue to be challenged. This is why you need to start adding weight to keep your squats challenging. I’m not telling you that you need to go into the gym and get in the squat rack and start lifting. If you are progressing from body weight squats you can add weight in a lot of ways. Hold two dumbbells at your sides, Hold something heavy close to your body like a jug of water, wear a backpack weighted down with something heavy like some books. It doesn’t matter if its real weights or something you have around the house, you need to start adding weights when your squats become easy of you will never get any better.
I hope you guys have learned a few things from this post. Unfortunately not everything on the internet is correct when it comes to exercising. But if you are educated and know how your body works and how training works you can better weed out the incorrect information from the good information.
Hey! This is not a question regarding fitness, but about something you had posted a few months back. I need help revising my college app. essays and you had mentioned a fellow blogger who would revise essays for a small fee, if you don't mind can you share her link once again? Thanks!
then I better see you talk about how medical problems like depression, acid reflux, fibromyalgia, migraines and pneumonia will also negate a person’s beauty.
Because that supermodel over there? Whoops, she’s currently taking medication for constipation. I guess she’s not beautiful anymore. Your girlfriend just got the flu? Oh man, sorry, but now you’re dating a total uggo. Got a friend going through chemo? Well damn, they’re pretty unhealthy right now, I guess you wouldn’t dare to call them beautiful. By telling these people that they’re beautiful and by letting them have high self-esteem, you’re just glorifying these health problems!!!1!
Recognize that when you set “good health” as a requirement for beauty, it has more far reaching consequences then just shaming fat people. While you may think that you’re simply showing concern for people’s (supposedly) poor decisions in life, you’re instead creating a system where no one is actually good enough to love themselves or be proud of their body. It’s an impossible standard that even the most stereotypically beautiful and fit people can’t reach.
You don’t need to be healthy in order to appreciate your body and have worth. You don’t need to conform to anyone else’s expectations regarding health or beauty. It’s okay.
Do you have any exercise suggestions for someone who is pregnant, but wants to stay as healthy and in shape as she can?
I’d suggest talking to your doctor. Water workouts are good for pregnant people, as they don’t put any additional pressure on your joints, which are already dealing with the strain of pregnancy, but past that I’d ask your doctor for suggestions. Every pregnancy is different. My old Zumba instructor taught for her entire pregnancy, but I also know people who had to be on bed rest for a long while because of health problems with their pregnancies.
Just take it slow and make sure you listen to your body. Also, remember that you will gain weight while pregnant. You have to. Focus on nurturing your fetus and enjoying this amazing time of your life.