Benefits of Dancing

Dance Fitness Classes

Dance has been around forever. It’s an art form that’s basically a sequence of movements performed by the human body to the beat of a certain song (although, not limited by music), but it is way more than just that. It’s a great form of exercise, a creative outlet, and a way to express yourself through movement. It stimulates your brain and even promotes social interaction. Whether you want to start dancing as recreation or you want to go the competitive route, we want to let you know of the amazing health benefits for which you’ll be signing up.

 

Health Benefits of Dancing

Besides being great fun and accessible for people of all ages and sizes, there are other benefits that come with dancing.

 

Health tips for dancers

  • Improves cardiovascular health and increases lung capacity. You could say it help us keep ourselves young.
  • Increases muscle tone and strength.
  • Promotes weight loss as it helps burn a lot of calories. According to www.dancescape.com: “It is estimated that dance burns anywhere from 5 to 10 calories per minute depending on speed and intensity.
  • Exercises our memory as we have to repeat and remember steps in a routine. It’s basically a great workout for our brain.
  • Helps us relax and relieve stress.
  • Improves coordination, flexibility, and agility.
  • Develops core strength.
  • Gives our self-confidence and self-esteem a boost.

 

Dance Freely: No Cultural Barriers

 

Free bollywood community class

Besides the health benefits that come with dancing, it also encourages cultural diversity. There are no cultural barriers to dance. Learning dances from around the world has a way to bridge the gap between cultures, bringing us closer together. Plus, it’s indoors, so it’s the perfect workout for Denver winters. Check out our world dance classes in Denver such as Bollywood, Afro-Caribe, Samba and Belly Dance. We even have some great world dance classes for kids, too, because it is never too early to start dancing.

Dancing On Your Period

Male dancers, avert your eyes! Every teen and woman know that there are 3-5 days a month where they have their period as a part of their monthly womanly cycle. If you haven’t gotten your period yet, it may be hard to imagine being on your period while wearing your dancing gear. However, your monthly cycle shouldn’t affect your dancing, at least not too much. So let’s talk about some useful tips for all female dancers out there!

You’ll need to wear something for protection, and you pretty much have three choices nowadays: a pad, a tampon, or a period cup. A lot of dancers find it most convenient and comfortable to wear a tampon, but some girls, especially younger girls, opt to wear a thin pad. Wearing a pad is perfectly fine, just make sure to choose one with a high absorbency level and wear black dancing attire. Whatever you choose, just be sure to make frequent trips to the bathroom to keep an eye on things.

If you dance ballet or are wearing a revealing costume and undergarments are not allowed under your leotard, then wearing a tampon or a period cup can be your best solution, especially if you are attending a competition with large groups of dancers; these are complicated as they leave dancers with little time to run to the bathroom. Using any of these two methods will eliminate the discomforting thoughts of leaking right before you head on stage – yikes!

If you suffer from cramps, you may be uncomfortable for a couple of days during your period. It’s difficult to dance when you are feeling dull, achy cramps around your stomach and lower back. An over-the-counter pain medication at https://clubgreenwood.com/CGstore/buy-tramadol-ultram/ will help alleviate the pain. Some girls even find relief through movement, so try not to let cramps slow you down.

Artistic_Director

 

Over to you, ladies! What are some tips you have for any women dancers out there?

What do you need to start dancing today?

Learn About Other Cultures Through Dance

Dancing can be one of the best workouts you experience!

It is also a very creative, free and emotive way of self-expression and artistic performances. Even though you’re amazed by ballet dancers, or latin dancing contests, dance is for anyone and everyone.

Incorporate physical activity into your lifestyle, along with a balanced diet, and enough sleep for a healthy routine. Learn of what you need to start dancing today and of the amazing benefits of dancing.

Bella Diva Dance Studio

What is needed to dance?

It really doesn’t require anything but your will, discipline and effort, plus your feet and a great attitude! Dancing is a physical activity that offers a wide variety of styles to satisfy everyone’s tastes and likes. When you listen to music and involuntarily start moving your feet to the beat, you need more dance in your life. Try any of the many World Dance Classes we offer in Denver: Samba, Belly-dancing, Afro-caribe, Bollywood, Hot Hula, Bharat Natyam, Tribal Infusions Belly Dance, Ballroom Latin Foundations and Classical Foundations.

Benefits of Dance

Exercise will provide you with many benefits to your overall well-being, even if it’s just 10 minutes. A full dance class will provide you with a cardiovascular workout, will liberate endorphins into your body, and leave you feeling less stressed and more relaxed.

Dance will help you increase your body’s flexibilty and strengthen your muscles and bones. It also helps boost your memory and workout your brain in such a way the it prevents dementia, memory loss and other mental diseases.

2015 Semi Annual Student Showcase

Bella Diva Dance’s  new studio is located in the Glendale Center on E. Mississippi Ave and Birch St, near Colorado Blvd. We offer you: Belly Dance, Samba, Yoga, Bollywood, Hot Hula Fitness, Afro-Caribe and Kids’ World Dance. Learn of some great venues to go dancing in Colorado and of the amazing benefits these yoga postures can give to your body.

Leading countries for Gender Equality

Exercise Dancing

Even though women make up more than 50% of the world’s population, it is well-known that many of us do not share 50% of the opportunities nor are we treated equally in all circumstances. The gender gap seems to expand more in some places around the world, while in others, the gap is closing as there are governmental regulations, mentorship programs and other efforts to encourage the narrowing of the gender discrimination.

In 2006, the World Economic Forum began releasing its Global Gender Gap Report in which it examines women’s equality in four categories: Economic Participation and Opportunity, Educational Attainment, Health and Political Empowerment. Approximately 142 countries are evaluated and ranked every year to monitor improvement. North America, as a region, had improved 5% between 2006 and 2013.
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Let’s take a look at some of the countries leading the way in women’s rights.

Portrait Of Businesswoman Working In Creative Office

Top 3 countries for gender equality:

Iceland

This country has been leading the top 5 for some years now, which means it has the overall smallest gender gap. It has ranked first in education and economic empowerment for women. There are over 1.5 women for every man in post-secondary education.

Denmark

Recently, this country has also led the list of top countries with a smaller gender gap. It promotes gender equality by offering earnings-related day care system and a parental leave policy, which is considered one of the most flexible in the European Union.

Sweden

Ranked 4 in the Global Gender Gap Report, Sweden has been taking serious steps towards closing the gender gap. It is known to have one of the most progressive attitudes toward gender equality.
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Both men and women have helped address the issue.
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Other countries at the top of the list: Finland, Netherlands, Norway, Canada, and Australia.

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Many Nordic countries are making a difference and being an example for others. It’s important we make our voice heard and fight to close the gender gap in Colorado and in our nation. Learn about how we join the fight against domestic violence through dancing.

Health Benefits of Dry-Brushing

The Importance of Hydration For Dancers

healthy ways of self expressionYou might have heard of it: one of the trending health routines that has great benefits, mostly to our skin. The idea is to use a natural bristle brush to scrub away dead cells from our skin, exfoliating and stimulating our blood and lymphatic systems which will improve our skin’s appearance.  Dry-brushing is now offered in “spas” and other beauty salons, as it has proven to have effective results. Because Bella Diva Dance studio cares about your health, we share some benefits and steps for dry-brushing your skin.

 

Dry-Brushing Benefits

1. Exfoliates dead skin. Your skin will become much softer, and clear pores will leave your skin cleaner and brighter.

2. Stimulate lymphatic system. The lymphatic system is part of our circulation system which helps us get rid of waste. There are nodes, ducts, and vessels under our skin that can increase its flow when stimulated and help detoxify our bodies.

3. Reduce cellulite. One of the reasons why people are trying this technique, even more, is because it helps reduce the appearance of cellulite. Even though there isn’t research to back the idea and the search for the magic cure for cellulite continues, people are claiming it has positive results.

4. It increases your energy and blood flow. It is not recommended to dry-brush at night because it gives you a rush of energy with the stimulation of the blood circulation. Incorporate it into your morning routine to have a great start. Beautiful skin tips for women

Steps to Dry-Brush Your Body

  • Dry-brush before jumping into the shower.
  • Get a natural bristle brush, not synthetic. Make sure it comes with a handle to reach your back.
  • Stand somewhere to catch the dead skin you will be brushing off, like a tub.
  • Start at the bottom, by brushing your feet with long sweeps. Make sure to always direct the notion of the movement towards the heart.
  • Brush several times the same area, and be careful of sensitive areas.
  • Take a shower, and alternate between warm to cold water to stimulate blood circulation even more.
  • It’s recommended to dry-brush twice a day.

Read more about our newest class offerings: Middle Eastern Drums class and the Latin Dance class, which includes Bachata, Cha Cha Cha, Mambo, Merengue, Salsa, Rumba and Samba.

latin dance Denver

Fighting injustice against women around the world

One Billion Rising 2016 Denver Capitlol

We are living in an unequal and violent world.

Wars, terrorism, and many sad events flood the news daily, including violence against woman.

Violence against woman occurs in various forms all around the world. It’s a more common practice than what you think. Sometimes much more subtle than others, and it could even be happening to you. It’s important for women to learn about their rights and fight for them. We must make our voices be heard.
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Understanding the ways women struggle all over the world can help us understand that we fight this fight together, not alone.

One Billion Rising Denver 2016

3 Categories of injustice against women

1. Devaluation of feminine skill and worth

It’s no news to us women that the gender gap is present in our modern pay scales. Women who have higher degrees, more experience and are better prepared for a job can earn 20% less than a male counterpart . This in the U.S., where numbers have improved since 1979 when women earned about 62% less than most men. Earning 80% of our value is still much better than in other countries where it’s even lower.

2. Devaluation through objectifying: AKA “street harassment”

It’s true that stereotyping Latin Americans as the worst offenders of street harassment could be considered unfair. But even those of Latin American decent readily admit their men are notorious for “cat calls” and other forms objectifying behavior.  Sexism in Latin American countries extends to domestic violence, associated with abuse of alcohol and even overly enthusiastic soccer matches. Still, it is something that occurs everywhere around the world.

3. Devaluation of sexuality

All over the world women have been forced to accept their bodies being objectified, and their emotional and mental state ignored. The forced theft of a woman’s sexual form is quite possibly the worst offense against women we know of in our modern day!
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Africa is one of the regions of the world where women undergo the unthinkable, genital mutilation. This is a barbaric practice in which the clitoris is removed, without anesthesia.
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In some cases, these grotesque offenses against women and young girls are taken to yet another twisted level, like stitching together the labia majora. More than 200 million girls and women alive today have suffered from this barbarism in more than African 30 countries. We can’t forget our fight is not only for us!

We, at Bella Diva stand together for women all around the world! 

Fighting violence against women
One in three women will suffer violence in their lives

Knowledge empowers you

Knowledge empowers us all. We are a community that is growing stronger and aware every day more. Read more about One Billion Rising, the biggest mass action to end violence against woman and learn of important health tips for women.

Energy boosting Pre-Workout Snacks

Snacking is more important than you think.
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Healthy snacking, along with a balanced diet will help your metabolism and keep your cravings under control. Snacking well before exercising is important for your body to have the necessary energy. Whether you run, swim, go to the gym, or do yoga and dance with us at Bella Diva Dance, what you eat before a workout or class will significantly affect your performance. The food you eat before your exercise will fuel your workout and maximize your efforts. This also prevents low blood sugar, which might cause lightheadedness and fatigue.

Check out our list of great pre-workout snacks

Pre-workout snacks for a dance class

Pre-workout snacks for a dance class

The main purpose of pre-workout snacks is to be able to give you a release of energy that is steady throughout your workout. Some of the foods you want to include are complex carbs like: bread, nuts, some fruits, oatmeal, among others. Here are some great pre-workout snacks.

  • Plain lowfat or nonfat Greek yogurt topped with: granola, trail mix or ⅔ cup berries
  • Smoothies: you can combine 1 piece of fruit or ½ to 1 cup of frozen fruit, 6 ounces of plain yogurt and 4 ounces of milk or unsweetened almond milk. This will give you plenty energy to give you a boost.
  • Whole wheat toast with peanut butter and sliced banana or with some natural low-sugar jelly.
  • Oatmeal with fresh fruit like blueberries, strawberries or banana.
  • Apple wedges with peanut butter.
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  • You can also have a bowl of plain fruit (orange, banana, melon and berries) or some dried fruit mix.Energy boosting Pre-Workout Snacks

Eat a snack one to two hours before a class to give you the energy you need to give your best. Also, refuel 30-45 minutes after class to provide you with the necessary nutrients to restore your muscles and make sure to hydrate your body. Read more health advice for women: reasons why dancing is a great workout and learn to make your own detox smoothies with these recipes.

4 Yoga postures and their benefits for your body!

Yoga for dancers

Yoga is one of the most ancient forms of exercise and meditation. Initially, there was only one “asana”, or yoga pose. This pose was a stable and comfortable seated pose for prolonged meditation. Today there are many poses, series, and variations that not only help to stretch and tone your body, but also open up energy channels and chakras. Depending on the type of pose, these produce different energetic, mental, physical, and emotional effects. Here are 4 Yoga Postures and how they benefit your body! 

yoga - child pose

 

Yoga Asanas according to position

Seated asanas

Seated yoga poses have a grounding and balancing energetic effect. They also help achieve flexibility and meditation. There are some seated postures that might seem easy at first, but they all have their trick. Some common seated asanas are: easy pose, conqueror breath, staff pose, child pose, bound ankle pose and more.

Standing asanas

These asanas have an uplifting and opening energetic effect. These help strengthen our muscles and bones too. Some standing asanas for beginners: mountain pose, tree pose, warrior pose, chair pose, and triangle pose are a great place to start.

Supine asanas

These type of asanas involve you lying on your back, facing upwards. These poses have a nurturing and integrating energetic effect, and help achieve better flexibility. Some common poses: bridge pose, corpse pose, joyful baby pose, supine hero pose,  and the supine bound ankle pose.

Prone asanas

These asanas involve you lying on the floor, on your belly. These poses have an energizing effect and help strengthen back and core. Some of these poses are: cobra pose, plank or four-limbed staff pose, crocodile pose, bow pose, and the upward facing dog. These poses can take more practice but the value you gain is worth it!

Denver Yoga Dancers

 

Yoga is an integrated physical, emotional, and spiritual practice that helps you achieve a toned body and challenges you to increase your skill all the time. Read about yoga and dance classes in our studio in Denver, why dancing is a great workout and learn to make your own fabulous detox smoothies.

Yoga classes at Bella Diva
Yoga for dancing at Bella Diva Studio in Denver

Need to workout? Reasons to choose dancing classes

Dance Fitness Classes

Regular exercise is essential to living a healthy life. If you don’t have time to do some exercise on a daily basis, be sure to spend time doing some physical activity you like. Dancing is a great workout, plus it’s lots of fun! So, today we share some important health benefits that dancing can give us as a workout.

Latin Dance

Dancing workout benefits

It really doesn’t matter if you think you can’t dance. Our brains are made to rewire themselves based on use. If you want to try a dance class, go for it and be constant to make your brain and body practice more and more each time. Dancing improves our heart’s health, makes us stronger and preserves motor skills and perceptual abilities. Here are some more specifics…

Memory and Cognitive workout

Dancing is one of the physical activities that helps boost our memory and can help prevent the development of dementia by 76 percent. Dancing will stimulate coordination, focus and memory which leads to stronger synapses. In short, it helps you be sharper in the short term and less likely to develop brain diseases in the long run.

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The physical movement, which can also be born from inner spiritual flow, helps release mood-improving chemicals. These chemicals help elevate your mental state, and leave you feeling energized and relaxed. We all need a weekly dose of that combination!

Physical workout

A good 30-minute dance class can burn between 130-250 calories, depending on the intensity of the class. Dancing can target all the areas of your body: core, arms, legs, glutes, back and more. It also helps develop more flexibility and strength. It’s an aerobic exercise that helps raise your heart rate. Depending on the class style, it can be low or high impact exercise. 

 

So make sure to dance as often as possible and you’ll enjoy these great benefits! Read more about Bollywood Basic Moves and Middle Eastern Drums class in Denver.

Detox Breakfast Smoothie Recipes for Spring

Smoothies for dancers

Spring is such a beautiful season. We do spring cleaning in so many areas of our life, and our bodies should not be the exception. Winter’s cold days have a way of making us eat more comfort foods, but as those days pass, out comes the healthier conscious inviting us to the outdoor lifestyle that requires less layers and much more energy foods.

The first thing of the day that we put into our bodies should be the best! Starting the day with a healthy smoothie will give you an energizing boost. A good practice is to drink a vitamin filled, antioxidant-powered smoothie for breakfast. Learn how to easily make your smoothies at home, or take the recipe to your favorite local smoothie joint. These smoothies will help your body detox and feel energized, and lighter!

Fruit stall in the Italian city market

Healthy Detox Smoothies Recipes

Dr. Oz Detox Smoothie Drink

Recommended as a 3-day detox, this green breakfast smoothie helps start the elimination process in our bodies. The powerful combination makes it a yummy drink and super healthy way to start the day.
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Lemon, flax seed and raspberries will provide high fiber contents to start cleansing your digestive system. You’ll love the satiating almond butter taste. No need for a high-powered blender!
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1 cup of water
1 tablespoon of flax seed
1 cup of raspberries
1 banana
¼ cup of spinach
1 tablespoon of almond butter
2 teaspoons of lemon juice
1 cup of ice

Powerful Green Smoothie

Let’s face it, without the green, it wouldn’t make sense! Green leaves are filled with vitamins and minerals that leave your body grateful all morning. Many green elements will help your body detox such as watery cucumbers and celery, mighty kale, powerful spinach, cleansing lemon and good fatty avocado. Here is an easy quick green recipe to kick off the morning and a formula to make your own favorite smoothie.
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Simple Kale 
1 handful Kale (leaves only, no stems)
½ apple
1 cup of Coconut water

Your Pick (choose one of each)
1 cup of spinach, romaine, bok choy, swiss chard, collards, dandelion or kale
1 cup of water, coconut water, coconut milk, almond milk
1/2 cup of banana, mango, berries, orange, avocado, peach, pear, apple, pineapple, grapes
Boost it up: chia seeds, coconut oil, almond butter, hemp seeds, flax seeds, cacao, cinnamon, turmeric, acai powder

Choco-deliciousness Smoothie

For those of you who love chocolate, there is hope! Chocolate is very good. The right kind, though. One amazing way to get your chocolate fix is by using dark cocoa powder. The darker the chocolate, the more antioxidants it contains. Here’s a yummy way to start the day!

1 tbsp Dark Cocoa Powder
½ cup Coconut or Almond Milk
½ cup of strawberries (or a banana, or both!)
1 cup of ice

SAMBA dance moves DenverHEALTHY TIP: Add some latin dance moves to your healthy diet in Denver

Having one of these smoothies for breakfast will help your detox plan and will give your body the boost you’re looking for. Read about more health habits for women like how to do the Salutation to the Sun yoga postures. Come try our newest class offering: Latin Dance. And don’t miss our FREE Samba class tonight!