The Way to Healthier Bones

3 Tips to Safely Return to Dance After Injury

Bone stress is not uncommon for dancers. There’s a lot of wear and tear that happens to our body from our active lifestyle, combined with the high impact that some dance styles offer. With proper nutrition, healthier bones are in order.

How to Keep Your Dancing Bones Healthy

How to Keep Your Dancing Bones Healthy

When it comes to health, a lot of things are considered important, but somehow bone health is often neglected. As a dancer, this is one of the most important health topics you should pay attention to, after all, healthy bones support your body and your craft.

For some reason, bones are not always seen as being live tissue, but it is, and good nutrition is what’s going to keep them strong and healthy. When you’re nourishing your body the right way, you prevent stress fractures.
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Because you are in constant movement, as a dancer, your body burns lots of calories and it needs to be replenished after physical activity. You’ll need balanced amounts of protein, fat, and carbs.

Calcium is beneficial to bone health
Spinach is a good source of calcium.

In the dance world, spending long periods of time without eating or consistently not eating enough is not something new, yet is certainly not something healthy or recommended at all. This bad practice can decrease bone strength as your bone mineral density becomes compromised. In women, another important thing to consider when it comes to bone health is the hormonal factor. Decreased menstruation or the absence of it can be detrimental to your bones and require medical attention.
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Vitamin and mineral intake is essential. You’ll need calcium, Vitamin D, C, K and phosphorus to support bone health. You can find all these elements in food. Protein is also important but do not overdo it, as too much of it can actually be counterproductive to bone health over a long period of time. Some good protein sources other than meat are beans, seeds, and whole grains.
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And if you’re trying to increase your calcium intake, include foods like collard greens, spinach, kale, soy milk, almond milk, beans, eggs, tuna, and almonds.

Power Through Your Next Dance Class in Colorado

Now that you know how to keep your bones healthy and strong, start making those changes and put them to the test in your favorite dance class. Stronger bones are essential to better dancing.

Superfoods for Better Health and Better Dancing

3 Superfoods for Better Health and Better Dancing

These foods are jammed-packed with health benefits that will reflect on the dance floor.

Superfoods to Make You Thrive

Good nutrition is essential to support the body’s proper functioning. For dancers, food is also meant to replenish the body from the daily wear and tear of dancing, provide good quality fuel to keep going, promote efficient recovery and improve performance, among other things. This is certainly something that cannot be obtained from burgers and chips. Dancers need more substantial food to achieve the desired results and cover the body’s needs. In addition to consuming a healthy diet, including superfoods in it is greatly beneficial.

What Are Superfoods?

For a while now, you probably have heard this term being thrown around a lot. Superfood here, superfood there, and it seems like a good thing. But what is it really? Foods that are nutrient-rich and provide great health benefits are often be called ‘superfoods’. They are mostly plant-based but they also include some dairy and fish.

Superfoods to Make You Thrive

Improve Your Endurance with These Superfoods

These superfoods are said to improve endurance in athletes. Including them in your diet should be easy and not take a toll on your grocery budget.

Chia, Flax Seeds, and Hemp

These seeds might be tiny but they are packed with nutrients, like omega-3 fatty acids that protect your cardiovascular system. They also reduce inflammation, provide a little protein, protect the brain and nervous system, and could prevent stress fractures thanks to the amount of calcium in chia seeds. And it doesn’t stop there. The dietary fat in these seeds helps build new tissue that promotes the body’s ability to repair itself after exercise.

Turmeric

Turmeric is great to minimize inflammation and helps the body combat oxidative stress caused by pollution, stress, and chemicals.

Moringa

This plant, apart from having anti-inflammatory power and fighting oxidative stress, helps minimize soreness after an exhaustive dance class, rehearsal or performance, and boosts recovery.

 

Compliment your diet with these great foods and make the best out of your next dance class or performance. Come dance with us in Colorado at Bella Diva Dance.

 

How to Fuel Your Body Before, During and After Workouts

The importance of nutrition in dance

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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How to Fuel Your Body Before, During and After WorkoutsBefore 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

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.

How to Look Effortless on the Dance Floor

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.

 

Once a Dancer, Always a Dancer

What is Dance Fitness

Even if you stop dancing, dancing will always be part of who you are.

Why You Will Never Stop Being a Dancer

Life hands you many hats to wear. You can be a parent, an engineer, a teacher, a friend, a million different things. Throughout life, we sacrifice some of those things to take care of other things that require our attention at different points in time. Still, the things you love the most will be part of you forever.

There Are No Restrictions for Dance

To dance you don’t need a schedule, a studio, dance clothes or even music. All you need is you. When movement is part of your life, you are free to use it anywhere and anytime.

Why You Will Never Stop Being a DancerExperiences Remain

Regardless of when was the last time you stepped in a dance studio, those memories will never go away. All the shows you did, the friends you made, the costumes you had to wear, they’re all still there. As humans, we are all a collection of everything we’re done in our lives.

Dance is Everywhere

The art of dance teaches you many traits that are relevant in everyday life. All the discipline, self-confidence, leadership, camaraderie, creativity and other things that dance taught you, you can still use when not on the dance floor.

No One Said You Are Not Allowed Back

Your dance membership never expires, so, it’s never too late. Whether you stopped recently or a long time ago, whenever you feel like you’re ready to come back, you can. Your community will greet you with open arms.

 

This video reminds us that dance is part of us wherever we are.

If life happened and you had to “put dance on hold”, know that it is still part of you and that you can always get back to it. If you’re looking for a great dance community and Steroids: Big in Canada – National | Globalnews.ca dianabol pills for sale wu-tang loving pharma ceo also a better short seller than chanos amazing dance classes, stop by our studio in Colorado. At Bella Diva Dance, we are passionate about movement and we know you are too.