Month: January 2018

Massage Therapy for Dancers

Chiropractic Care Improves Dance Performance: Myth or Fact?

Everyone loves a good massage, especially if it helps you dance better.

Let Loose with Massage Therapy

“No massage, thanks.” —said no one ever. Massages are one of those things that everybody loves. Now a deep tissue massage, although it is beneficial, is not that kind of massage. Even if there are, possibly, no scented candles and soothing background music involved, your dancing could really benefit from this kind of massage.

Massage therapy for dancers has many advantages. Long classes, rehearsals and recitals take a toll on your muscles and your entire body.
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Going around ignoring that fact is not going to help anyone. The truth is, your muscles are under a lot of stress when dancing, especially if you do it several times a week. It is necessary to stop and pamper your dancing body.

What Are the Benefits of Massage Therapy?
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The point of getting a deep tissue massage is to help your body improve its circulation and get rid of toxins like lactic acid. This significantly reduces the pain we feel after dancing. It also assists in elongating tight muscles, which can reduce the stress on your joints caused by those tight muscles, and even improve your range of movement.

Other benefits of massage therapy include:

Gives your immune system a boost by increasing your white blood cell count
Stimulates the nerves, which stimulates inner organs
Helps prevent injuries by relieving tension in stressed muscle groups
Contributes to a speedy recovery after injury

For your massage to keep you in great dancing shape, it should be done at least once a month, ideally, on your rest day. Doing so will allow your body to stay fresh and be ready to give it all in your next dance class in Colorado. Take good care of your body after, and watch your dance get better and better.
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How to Fuel Your Body Before, During and After Workouts

Your nutrition can make or break your workouts. Fuel your body right to get the best out of your favorite workout.

Keep Your Engine Going with the Right Fuel Foods

More energy, better performance, more muscle, faster recovery. Doesn’t that sound like workout heaven? You can live it when you provide your body with the necessary nutrients that support whatever physical activity you do. Whether you run or dance, here are some tips to help you give your body what it needs to perform its best.
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Before Your Workout

Healthy carbs and lean protein are perfect food items before working out. Carbohydrates will fuel you up on energy that will be released as you go through your workout. Protein will support your muscle recovery after exercise, and will also keep your body from eating away your muscle when it’s looking for energy to burn. Oatmeal, whole wheat bread, brown rice or sweet potatoes, even fruit, are good sources of healthy carbs. Egg whites, low fat ricotta or cottage cheese are some nice, light proteins that you can eat before you head to the gym. If you’re planning on eating something heavier, do so 2 to 3 hours before your workout, otherwise, eating 1 hour before is ok.

During Your Workout

During your workout, what matters most is to keep yourself hydrated. Drink a little water every 15 to 20 minutes and if you’re exercising for more than an hour, it’s a good idea you eat something after the first hour, ideally some quick-digesting type of carbs.

After Your Workout

Replenishing your body is part of the workout. When you’re done exercising, your body is in need of some good quality protein and carbs.
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To make the best out of your workout, try to eat quick-digesting carbs and protein within the first two hours after you’re done and drink plenty of water.

Dance Strong in Colorado

To optimize your workouts, a good nutrition is necessary. If you’re fueling your body right, you will be able to dance stronger, run faster and move quicker, and you’ll still feel great once you’re done. It is in your body’s best interest that your eating habits are supporting its hard work.
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If you’re feeling ready, put these nutrition tips to the test on your next dance class.

Make Your Dancing Look Effortless with These Tips

Creating beautiful and smooth movement is not as easy as it may seem.

How to Look Effortless on the Dance Floor

Have you ever watched someone dance and felt like time stopped for a second just to witness that particular moment? Dancers who move with ease and make their craft look like it’s the simplest thing know how hard it really is. Moving efficiently is not only pleasing to the eye but convenient for the dancer as it allows you to conserve your energy.

Mastering the art of making movement look effortless takes some work but these tips can get you on the right track.

Use Your Power Wisely

The level of energy that you put into every move sets the tone. Too little energy can make everything look dull and too much energy can make things seem forced. It is tricky but learning how to dose your energy just right can add a whole different dimension to your dancing.

Be Aware of Your Surroundings

Dancing helps you develop body awareness which is essential to moving efficiently but being aware of what’s around you and showing it, is just as important. Don’t fix your eyes on the mirror but instead, look around, relax your neck and allow your head to move without restrictions. This will make you look more confident on stage adding an element of effortlessness.

Generate Smooth Transitions

Transitions have a lot to do with shifting weight and efficiently using your power to finish one move and start the next, without having to stop and then carry on. When you start polishing your transitions, your dancing will definitely look smoother and more refined.

Practice Makes Perfect

The first time you try these tips you might be either too shy or too strong with them. Only by repeating the movements you’ll understand how they are supposed to feel. Give it time, practice and it will get better.

Dance Your Heart Out in Colorado

World dance is a lot about power and strength but it also has its soft nuances that are important to the quality of movement in every style of dance. Come practice your moves with us. Book your next class online, or give us a call and join us anytime.

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Join Us at the Women’s March in Colorado

March on Colorado! Saturday January 20th

Bella Diva will once again be dancing for women’s rights with the Athena Project during the Women’s March in Denver.

“We believe that social justice, human rights, and equality are shared American values. We firmly believe that there is still much work to do, and that real change will only happen when all marginalized people are an active and respected part of the conversation. Until we have socioeconomic justice, and are active participants in a government that works for all of us, there is a reason to march.

Last year’s march demonstrated the power of our combined voices, and many were galvanized to run for public office as a result. We believe it is important to continue the momentum created in part by the Women’s March, and serve as a forum for women, transgender, and non-binary communities to express their intention to create real and significant change in our society. The Women’s March belongs to all of us.”

What to Know

Pre-Rally begins at 9am, and March begins at 9:30 a.m. at Denver’s Civic Center Park, at Colfax & Bannock, and Rally begins at 11:30 a.m. at Civic Center Park

The one-mile march begins at 9:30 a.m. at Civic Center Park. The route has changed this year, and it could lead to traffic slowdowns for drivers downtown.
Marchers will head south on Bannock to 13th Avenue. There they will head east to Lincoln Street and north to 14th Avenue. That will take them past the State Capitol on 14th to Grant Street north to Colfax Avenue then back to Civic Center Park for the rally.

The Denver Women’s March 2018 makes it clear that, “Men are absolutely welcome and encouraged to join us. Children are welcome, too.”

Bring warm clothes, comfortable shoes and something to drink!

The Rally

It will include both speakers and artists.

Artists

Bella Diva Dance
Ruthie Jordan
Bianca Mikahn
Emelise Munoz
Spoken Word artists Art from Ashes
Lorna Shannon of Samba Colorado
Nora Lynch
Acapella Singers from Youth on Record
Alive on Arrival
Beth Wood and Ara Lee

Speakers

Rev. Tawana Davis
Ana Rodriguez
Emma Shinn
Donna Gunnison
Nga Vuong-Sandoval
Karen Roberts Grissom
Mary Ruan (Chante okic ouye wiya [her Lakota Name])
Robbin Otey
Teresa Howard

Bella Diva will be performing at the rally at noon in the Civic Center Park amphitheater.

Visit the official website for more information.

Shimmy Your Way to a Healthy Body and Lasting Friendships

Camaraderie and health are at the core of this culturally rich dance.

Belly Dance Offers More Than Just a Workout

Behind the beautiful sound and rhythm of the drums, the veil and the intricate costumes, there are benefits that might not be as obvious when you first sign up for a class. The centuries-old craft that is belly dance is a great way to experience the amazing feeling of camaraderie while you improve your overall health.

Many of us get lost in the daily tasks of our hectic lives. Belly dance is far from being a dance that requires perfection which is quite liberating. It’s also a celebration of femininity, which allows dancers to get in touch with themselves again, while providing them with the opportunity to take a little time to take care of themselves, too.
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Two, Or More, Are Better Than One

As you get in touch with a different culture, you’ll also learn mind-boggling hip movements, improve your posture, boost your self-esteem and become more aware of your body, both inside and out. It’s a low impact way to burn some calories, super fun and perfect for every age. Sounds like a dream, no? Well, to top it off, one of the things that sets belly dance apart is the incredible community it is able to generate.

Belly dance can be done solo but it is certainly more fun in groups. Dancing in groups promotes camaraderie and generates long-lasting friendships with others who enjoy the same passion, love to learn and create together while encouraging each other. Even if you start from zero, the process changes you and that’s what produces empathy among dancers.
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They can relate to each other because of their journey.
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That is much more powerful than any physical benefit.

Be part of this movement with us at Bella Diva Dance. Start your belly dance journey today. Give us a call for more information.

Belly Dance benefits of belly dance dancing in groups

What to Eat for a Speedy Recovery

The secret might be in eating more, not less.

Counting Calories Could Be Affecting Your Recovery After Injury

Being injured as a dancer is tough. The healing process seems like it will take forever. Sometimes it does, and cutting back on your meals could be the reason for that.

The truth is that you need fuel to speed up the recovery process but some might feel like it’s more “figure-friendly” to eat less, especially since movement will be limited for a certain period of time. When your body is undernourished, muscles and ligaments could start to break down. That means your recovery process will be extended.

Human bodies burn calories to heal. Meaning that you’ll need the right amount of carbs (yes, carbs), protein, fatty acids like omega-3, vitamin D and calcium to get the engine running and expedite the recovery process.

2 Tips to Eating Smart While You Heal

Forget About Dieting

You don’t need to “earn” your right to eat. You need to eat because your body needs food to support basic bodily functions. If you just had major surgery or trauma, your body will need about 10 to 20 percent more calories. It’s not about not eating just because you can’t burn as many calories as you normally do. It’s being mindful about eating right.

The Secret Is In Eating Clean

Or, in other words, you need a balanced diet that is mainly composed of real food. None of that packaged stuff. Make sure you’re eating:

Complex carbs, fruits and vegetables
Lean protein, low-fat dairy, nuts and legumes
Healthy fats like nut butters, olive oil and avocado which have an anti-inflammatory effect
Vitamins and minerals
Other anti-inflammatory ingredients like certain herbs and spices including turmeric and garlic

It’s all about balance. A healthy nutrition will help your body heal faster, so you can be back on the dance floor in no time. So eat right and be ready to make a comeback. Remember you can check out our class schedule online and register for a class or just give us a call instead. We can’t wait to have you back!

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Things Only Belly Dancers Would Understand

Belly dance is a great style of dance. It is fun and constitutes a great workout. If you’re a dancer, these signs will sound familiar to you.

11 Signs That Give Away You Are a Belly Dancer

Between the long hours of rehearsal and all the commitment and determination that come with belly dance, there are certain things that, certainly, only a belly dancer can relate to.

It’s hard to concentrate on learning a routine because you end up getting distracted by how good your teacher is.
When you’re getting ready for a show, you are certain that there is never enough eye makeup.
Hearing a drum solo always makes you want to shake it.
You take pride in the Arabic words you know so far.
You’ve come to realize that your curves are your best feature.
Your fellow dance friends have become like a sisterhood to you.
Your favorite day at the dance studio is when they pull out the belly dance props.
You know you can give Shakira a run for her money.
You have more dance accessories than everyday accessories.
Finding sequins or beads on your furniture or attached to your clothing is not uncommon.
Improv time either makes you sweat profusely or gives you a chance to shine with a wonderful belly dance solo.

Become a Belly Dancer in Denver

If you feel like belly dance has been calling you, this might be the time to give into that. At Belly Diva Dance, we are big fans of this wonderful Middle Eastern dance and would love to share it with you. This weight bearing, low impact dance form is great for all ages and body types and it will certainly get you moving. A Belly Dance class also turns into an opportunity to learn a lot about the culture behind middle eastern dances. Register now for a Belly Dance class with us in Denver and we’ll transport you to the Middle East through the magic of movement.

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Dance Basics You Want to Master

Whatever dance style you love, as a dancer, there are a few basics you should dominate so you can kill it on the dance floor.

Dance Basics Every Dancer Should Master

Great houses are built over great foundations. Before you can nail your dance, you need to live and breathe these dance basics.

Own the Room

Confidence is the first thing you want to nail down. Regardless of how many times you make a mistake, or how unnatural certain moves might feel to you, confidence makes all the difference to the audience’s perception and your own.

Wrap Your Head and Body Around the Rhythm

Understanding the rhythm and learning how to move to the rhythm are different things. They might sound obvious but are not as easy as you might think. You must work on your musicality and timing. Once you master that, you’ll be able to get through the steps in an easier way.

Don’t Forget About Your Arms

It might sound crazy but a fairly common issue for dancers is to forget all about the arms. They are not supposed to be left hanging down or to be thrown around in all different directions. Learning how to move your arms in a graceful way will definitely improve the look of your routine.

Refine Your Kicks

A similar issue as with the arms. The kicking is something so normal that we forget to pay attention to it when we dance. When a dance requires kicking, there must be an element of elegance involved or it will take away from the piece. Learning how to control them and refine them will forever change the look of your dance.

Find Your Balance During Turns

Bad turns can be painful to watch. Spins and turns are fundamentals of dance, but it can be easy to lose control if you’re not grounded enough. Learning to find your center and spot while turning will help you be stable enough to accomplish great turns.

Being in the moment is part of what makes a dance and a dancer so great. Take these basics to heart and allow yourself to be in the moment. Looking for a new adventure? Learn a new dance style. At Bella Diva Dance we are here to share a little bit of the world with you through the magic of movement.

dance basic

Unexpected Things That Happen When You Become a Dancer

The dance world is a world of its own but when you sign up for classes, you end up getting more than just a workout.

Facts About Being a Dancer

When you first start dancing, you are aware of a few things like the physical benefits, the work you’ll have to put in and the kind of things you’ll do in class but there are other things you never thought would happen before being a dancer. These are some of the things that might have taken you by surprise:

Dance Became an Important Part of Your Life

You probably didn’t imagine dance would be as addictive as it is. Now that you do it frequently, when you don’t do it, you know you miss it. There’s an urge to be at the dance studio, to try out new choreography, learn new moves, meet new people. Dance is so much a part of your life now that you probably can’t hear a song without your brain trying to choreograph to it.

You Love Being Part of a Dance Community

When you started dancing, the dance studio was just a place you visited a few times a week. Now, it’s like a second home to you. Not only have you met amazing people that nurture you and with whom you’ll be friends with for many years to come. You also found a support system made of people with the same passion and who enrich the life of others with what makes them unique.

Dance Changed Your Perspective

If you joined dance thinking of the physical benefits, by now, you probably don’t even care much about those results. You love dance so much, it’s no longer about how it makes you look, it’s about how it makes you feel.

Dance Videos Are Your Favorite Kind of Entertainment

Once you get dance fever, most of your time goes into something that has to do with dance. You suddenly realize you are following tons of dance accounts on Instagram or that Netflix took the back seat and all of your video streaming is dance related. Not only do you find these videos educational, they are also inspiring and super entertaining.

Dance is wonderful but world dance is even better as it opens our eyes to the beauty that lies in our cultural differences. Experience the beauty of dance at Bella Diva Dance. Come join a class with us today.

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